2.23.11

Warm-Up

100 DU's, 20 Squats, 15 Pushups, 10 Dislocates, 5 HSPU

Skill

Handstand Holds

Met-Con

3 Rounds for Time:

5 Squat Clean Thrusters 135#

50 Burpees

As rx'd: 13:00

2.21.11

Apologies for slacking on my posting as of late. My training has been going fairly well. Last week included a few heavy volume days, including a WOD that left my hands torn and bloody. I guess that's the price I have to pay to improve my pullups!

Wendler Week 4

De-loading Backsquat

5-5-5

185, 200, 215

Hero WOD

"Nate"

AMRAP in 20 Mins:

 

2 Muscle Ups

4 HSPUs

8 KB Swings - 2 pood

As rx'd: 10 rounds + 1 MU

I tried to limit my failed reps for the muscle ups. I'm becoming more comfortable with the movement and can really tell my transitions are becoming smoother and quicker. HSPUs got very hard around round 8. The KB Swings felt very strong. I believe this is the first time I've done this Hero WOD. I look forward to beating my score the next time it comes out of the hopper!

2.7.11

Wendler Week 2

Back Squat

230, 260, 295(4)

30 Muscle Ups for Time

As rx'd: 15:48

I did the first 15 muscle ups under 5 minutes and then hit a WALL. This WOD quickly became very frustrating after I failed several attempts. I was humbled today. I also lost a significant amount of skin on both hands while trying to lock in my false grip. But, I finished. And next time I will finish a lot faster.

2.6.11

Superbowl Team WOD

We did a fun Team WOD at Spartan Crossfit. It was 3 v. 3 with way too much stuff to write down. We all moved constantly for 45 minutes and I successfully completed 1,000 double-unders. The Steelers (my team) prevailed.

2.5.11

Wendler Week 1 

Shoulder Press

115, 120, 125(5)

Warm Up

Row 1K

30 GHD Situps

30 Inch Worms

Met-Con

16 min AMRAP

100 ft Burpee Broad Jumps

25 1 pood KB Swings

As rx'd: 6 Rounds

2.4.11

Wendler Week 1

Deadlift 

305, 325, 345(8)

Met-Con

75 Double Unders

50 Situps

20 Pistols

40 Situps

16 Pistols

30 Situps

12 Pistols

20 Situps

8 Pistols

10 Situps 

4 Pistols

75 Double Unders

As rx'd: 11:11

2.1.11

"Elizabeth"

21-15-9

135# Cleans

Ring Dips

As rx'd: 3:58