Tuesday, September 23, 2014

@ Home

45# bar thrusters
after 30 clean & jerk @ 95#

A: 78 thrusters

Cleans as always good at winding me. Hard to WOD in the AM so early. Thrusters were in sets of 10 w/ about 6-8 seconds between sets. Pushed from 60 to 78 at the end w/ Leah yelling at me not to stop.

Friday, September 19, 2014

@ Home

After watching this video from CrossFit.com: (long one but amazing)

I decided todo the following: (my first WOD video - Not the best quality)
(After watching the video I want to do it again but only faster. The amount of rest I took is insane.
A: 10-9-8-7-6-5-4-3-2-1
225# dead
105# PP
115# squat clean

A: 27:52

Tough. Did this one following the video on CrossFit.com. I planned this one after waking up that morning. I was nervous about it all day. Glad I did it! Working on that RSA jobby job!!

Thursday, September 18, 2014

@ Home

A: 21-15-9
65# HHS (high hang snatch)
HRPU (hand release pushups)

A: 5:57

Did at BC'oDawn before leaving for school to take math test. Legs fried from last couple of days. Felt pretty good...pushed hard. HRPU always tough. Praying er'day.

Tuesday, September 16, 2014

@ Home

A: 11 min AMRAP
3 dead
3 burpee jump overs
in crease by 3 reps every round.

A: 19th round plus 11 deads

In early AM before class. Feeling weak! Need to get back in gym so I can CRUSH CPAT w/ arsenal fire. BTW on to the next round!!

Then in PM did:

A: ME hs hold
ME squat
w/ partner w/ hs hold being the time keeper.

B: 4 rft of
21 fs w/ 75#
12 pp
25 dubs

A: was fun and reminded me of a WOD from a while back.
B: OMG....wobble legs. Grey outs. It was programed to be moved straight through w/ unbroken rounds but 75# decided otherwise. It was Fran like...blah.

Monday, September 15, 2014

@ Work

10 rft of
10 squats
10 oh lunges

Did it w/ Ms. Gunn (console officer). Good burn. Body weight stuff....always a bit scary.

Tuesday, September 9, 2014

@ Home

A: Wendler shoulder press (deload)
B: 6 rft of
15 STOH w/ 95#
25 dubs

B: 12:58

Before class @ butt crack of dawn. Presses were light in Wendler w/ this being the last week of first set. STOH were work. Gym is almost complete. Needs some shelving. Arsenal?!?! 9/15/14!!

Friday, September 5, 2014

@ Home

A: Wendler Deads & Back Squats
B: EMOM for 10 mins of
W/ 115#
3 deads
3 hpc
3 fs

Ouch. This is first time the Wendler squats felt like work. Don't forget...Hips through. Deads were pretty good. 10 min emom wod crushed me.

Friday, August 29, 2014

@ Home

A: Wendler shoulder press & BS
B: EMOM for 5 mins
3 squat cleans w/ 105#
3 strict press w/ 105#
followed by EMOM
3 hpc w/ 105#
3 thrusters w/ 105#


Squats felt super strong. Shoulders did well on the EMOM's.

Saturday, August 23, 2014

@ Home

medball squat clean wallball shot
box jumps
B: Wendler Deads
C: Partner there-&-back w/ tire pull

A: Done
B: Done
C: Done

B: felt good. Moving some big weights. C: was cool. Had to hold squat while partner pulled tire back.

Wednesday, August 20, 2014

@ Home

WU: 5 rnd
10 squats
5 pushups

A: Wendler
BS week 1 &
Shoulder press week 2

3 squat cleans w/ 95#BB
3 pushpress w/ 95# BB

A & B

Feeling strong. Presses were good for week 2 & squats were light obviouslly as they're week 1. SC's were awesome. I can tell how this wendler is going to do me well.

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