Sunday, 03.02.14

Back Squat

105x5

125x4

145x3

165x2

185x1

200x5 PR

190x5

165x9

Pull up

0x5

5

7.5x3

10x2

12.5x1

5x5

2.5x5

0x4

CrossFit Open 14.1

AMRAP 10 min

30 Double Unders

15 Power Snatch 55#

Score: 243

Sunday, 2.23.14

Warm up

10 KB 

10 push up

10 GHD Sit up

Hip Circle band 

10x3 forward

10x3 backward

10x3 sideways

Deadlift

125x5

155x4

175x3

195x2

205x1(was supposed to be 215 but I didn't put enough weight on)

215x1

205x3

185x5

160x7

Ring dip 

0x5

5x4

10x4

20x2

32.5x1 PR

15x1

12.5x1

10x3

Working on keeping my toes in front of me during dip. 

GHD

10x8

10x8

10x8

Press

45x10

45x10

45x10

45x10

45x10

Sunday, 2.16.14

Warm up

10 KB 

10 push up

10 GHD Sit up

Hip Circle band 

10x3 forward

10x3 backward

10x3 sideways

Deadlift

125x5

155x4

175x3

195x2

210x1

200x3

180x5

155x7 no belt

I switched to 3,5,7 on my DL

Ring dip 

0x5

5x4

10x4

20x2

30x1 PR

15x3

12.5x4

10x4

Working on keeping my toes in front of me during dip. 

GHD

5x8

5x8

5x8

Friday, 02.14.14

Back Squat

125x5

155x5

185x3

195x5 PR

180x7

155x9

Pull up

0x5

7.5x4

12.5x3

17.5x1

25x0

BWT Max Pull up=Evil Wheels

8

6

5

Sprints

9:00 Dice 

1-20

2-30

3-40

4- 20 out and back

5 - 30 "

6 - 40 "

Friday, 04.27.12

Strength: Clean.  Find arm
PR'd with a 145# Clean!

Conditioning: As many rounds as possible in 7:00 of:
- 3 Deadlifts (165/105#)
- 2 Cleans
- 1 Ground to Overhead (no thrusters however)

Completed 9 rounds + 3 deadlifts + 1 clean


This was one of the WODs from the Elk Grove Grinder competition that I went to watch and cheer on Doug in last month.  While I was watching this particular WOD, I really wanted to try it! Of course they all made it look easier than it was.  I compared my score to the results and I would have been in a 3-way tie for 10th place in that WOD.