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01.29.13

WARMUP
Air Squats

PTP/SQUATS
2x255
2x230

PTP/SIDE PRESS
3x53 ea. arm
3x36 ea. arm

CASH OUT
Uphill Sprints
3x:30

WALK 2 miles

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Wednesday January 30, 2013

Walked 1 mile to warm up, then...

CrossFit Total
315 Back Squat
155 Strict Press
415 Deadlift
885 Total

This included an EPIC (e.g., am I still alive:yikes:) fail at 325 on the back squat.

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great work week guys.

jt real nice job on the total.

monday and tuesday upper body workout. lots of bench press, tri and delt work.

tonite

21-18-15-12-9
24 kg kb swing
35 lb dbell bench press
20 lb wall ball

12:28

felt spanked as this was the first white board wod in 6 weeks. foot issue is getting better with physio and streching.

one more work out tomorrow nite and then off to mexico for a week (already have the lepord print speedo packed :pepper:) back home for 3 days and then rotator cuff surgery.

will be back on here with luck in a couple of weeks.

keep up the hard work!!!!!

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01/31/13

WARMUP
SDHP
Suitcase Deads
Both w/53 lb k-bell

PTP/DEAD LIFT
2x305
2x275

Janda Crunches w/5 lb plate extended overhead

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Open Registration is Live. I'm in.

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Thursday January 31, 2013

Registered for the Open.
Goal is to finish in the top 90% (e.g., not bottom 10%) of my group.

Fourth official Kilimanjaro workout:
1.3 miles at 15%
3 circuits of the stairs.

[url]http://jtkalnaynovels.wordpress.com/2013/01/31/crossfit-and-kilimanjaro/[/url]

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Great work guys!

JT - Awesome CrossFit Total! (Know what you mean about "Epic Fail" on a Back Squat! Though mine was alot lower!! :D)

[B]30 Jan

WU:[/B]
400m run

2 rounds:
5 Push Ups
10 Sit Ups
15 Air Squats

[B]WOD:[/B]
5 RFT:
10 TTB
10 75# Power Snatches
10 20# Wall Balls

16:13

[I]Made the 1st round of TTB & Power Snatches straight. The WBs, not so much! This was a tougher WOD than it seemed![/I]

[B]31 Jan

WU:[/B]
500m row
.222222mi walk
100 single unders
DU practice
10 air squats
10 24" Box Jumps

Snatch practice

[B]WOD:[/B]
1000m run
100 Push Ups
10 65# Snatches

12:48

[I]This one was done in the Base Globo, Had to run around the basket ball courts and when I finished the run, came to find the bar I planned to use being used by someone else. (The hazards of WODing in a Globo!) It took me off my game. I wasn't happy with my Snatch form which was the whole point of doing 65#! Oh well... [/I]

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1-31-13 Thursday

3 Rft

1000 s.u.
5 lunges with a 70# gravel filled gas can in each hand
25 Hang power cleans 115#

37:46

Broke the single unders into 100's. Broke the HPC's up after the first round into 5's. My legs are really fatigued from this one tonight.

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02/01/13

WARMUP
20 pushups
20 PVC rollovers

PTP/BENCH PRESS
2X220
2X200

UPHILL SPRINTS
3x:20 (8MPH @10 degrees)

Kinda doing the bare minimum this week due to severe time constraints. Too many people/things pulling me in too many different directions

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1/31 WOD

4 rounds for total reps:
AMRAP 3:00
3 Power Cleans (95/65)
3 Front Squats (95/65)
3 Toes-to-Bar
REST 3:00 BETWEEN ROUNDS
Coach's Note: Strive for unbroken sets. Third Power Clean should lead straight into the set of front squats.

20 rounds.
Second round 1 toes-to-bar short of 5 rounds, made it up on 4th round. Zach and Rodney went at it in an epic head-to-head battle. Amazing efforts from all the 6 a.m. class!

Claw