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Wow! Everyone's kicking @$$!! Great job to All!

Jim Colby - Thanks for the Jump rope program clarification! (Doesn't make it any easier! :rofl:)

[B]WU:[/B]
800m run

3x10
-Air Squats
-Push ups
-Abmat Sit ups

[B]WOD:[/B]

4 RFT:

5 135# squat cleans
7 Handstand Push ups

9:27

[I]Short tough but good WOD. I was concerned about going to 135# since my max clean was 145#, but was glad working on my clean form last week helped. the 1st HSPUs were back to the wall, which I just FINALLY learned how to do, but were tough to do in a timed situation. The rest were belly facing the wall. [/I]I WILL be doing them WITHOUT the wall by next year!

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3/29 WOD

Press 3-3-3-3-3
95-95-105-110-115
(I think 115# is a 3-rep PR; my 1-rep PR is 120#.)

AMRAP 20 Min (3 Minutes of work – 1 Min of Rest)
8 KB Snatch R
8 KB Snatch L
16 Box Jumps
9 rounds @ 1 pood.
This was a lot of work!

The Claw

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3/29:

75 Squats
50 Pull ups
20 Ring Dips

50 Squats
35 Pull ups
15 Ring Dips

25 Squats
20 Pull ups
10 Ring Dips

as Rxd 18:49

went out too hard at the start.

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[B]3-29[/B]
3x7 Thrusters
55#-65#-75#-85x2 (missed)-80#-83#(fractional plates)-85#-90x2 (missed)

Not a bad day at all. :D

One more work day, then I'll be heading to San Jose for the weekend.

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03.29.11

Quick MetCon
500m row
1/2 mile run
7:20

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Claw - I hate the Press! Great job on that PR! Good AMRAP too!

Jack - I know the feeling, whether to pace yourself or work it as fast as you can for as long as you can! That is the question!! Good WOD time!

Michelle - Nice job on those thrusters!

John J - nice job on that Row/run couplet!

[B]WU:[/B]
400m run (backwards, forwards, both sideways)
Burpee (Yay! Burpees!) broadjump suicides (Out to the Basketball foul line & back, then out to half court & back)
Mobility WOD stuff (Squats & Pigeon stretches)

[B]WOD[/B]

For Time:
21-15-9 reps
95# sumo dead lift high pulls
95# overhead squats

12:09
[I]Brutal but fun. Happy I did it Rx'd! Had forgotten how hard SDLHPs were! “The overhead squat will punish everything that’s fundamentally wrong with your air squat. It will expose every flaw.” -Greg Glassman[/I]

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William & Claw - EXCELLENT work on those OHS. You got me on that one.
Jack - Awesome work on the squat/pull-up/dip WOD. You must have a strong pull-up to get that time.

[B][U]March 30[/U][/B]
Cycled to work - Hilly 10 miles - 33:50

[U]Lunch[/U]
10 minutes of jumping rope
10 minutes of dynamic stretching
Back Squats: 10x135#, 5x180#, 5x205#, 10x225#
Bench Press: 10x135#, 5x175#, 5x205#, 8x230#
DH Pull-Ups: 5, 5, 10 (full arm extension and one sec pause at bottom)

Cycled 10 miles home (slightly different route - 33:51)
2x through the following circuit:
- 50/leg of side leg raises lying on side with 5# wt around ankle
- 2 minute plank
- 50/arm of arm rotations with elbow touching side and holding 3# wt

It was cold this morning (20s and very windy), but I finally said eff-it you're either the kind of person who makes excuses or one who goes out and does it, so I made myself ride to work. I'm glad I did it. I felt slow on the bike again, but my legs are tired from the increased work load recently (squats, DLs, running, cycling, etc.). My lifting is starting to feel better again. I need to increase the weights on the core workout at the end of today's workouts.

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My last entry should have read March 29th. I also took a rest day on the 28th. I was feeling kind of beat up after 8 straight days.

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WOD 3/29/11

100 abmat situps
270 rope jumps
80 squats
70 pushups
60 wallballs (14)
50 pullups (small band)
40 burpees
30 KB swings (35 lb)
20 KB Sumo Deadlift high Pulls (35)
500 meter sprint on rower

45:32 minutes:eek:

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[QUOTE=Jack Davis;919962]3/29:

75 Squats
50 Pull ups
20 Ring Dips

50 Squats
35 Pull ups
15 Ring Dips

25 Squats
20 Pull ups
10 Ring Dips

as Rxd 18:49


went out too hard at the start.[/QUOTE]


Wow, great time!