12.31.10

Wendler Week 2

Deadlift

3-3-3+

250, 285, 325(8)

 "Murph"

1 Mile Run

100 Pullups

200 Push Ups

300 Air Squats

1 Mile Run

Rx'd: 36:21

Murph was a perfect WOD to close out 2010.  The weather was unusually warm (around 60 degrees) with a little bit of rain.  I'm looking forward to what 2011 has in store - a lot of big things happening!

12.30.10

"Nate"

AMRAP in 20 Mins

2 Muscle Ups

4 HSPUs

8 2 Pood KB Swings

I didn't have a place to hang my rings in order to do muscle ups, so I subbed in 3 pullups and 3 ring dips for each muscle up.  Swings were done with a 70# DB.  Finished with 8 rounds + 1 HSPU.  I spent a lot of time balancing on my head wishing I could push myself up.  Not my strongest performance.

12.29.10

I visited Parkland Performance Training today for a little team WOD inspired by CrossFit Springfield.  We had three teams of three athletes to take on this nice little collaboration. 

"My Pet Barbell"

100 HSPUs

100 KB Swings 55#

100 Push Press 95/65

100 Box Jumps

100 Situps

100 Hang Power Cleans

100 Pullups

100 Back Squats 95/65

100 Double Unders

 

Only 1 team member may be working at a time.  Another team member must be constantly holding the barbell.  A 7 burpee penalty is assessed to any team whose barbell touches the ground.

My team came in last at 28:40.  It was fun to get after it with a garage full of people.  I'm hoping to get another WOD like this in before I head back to Michigan next weekend.

 

Afterwards, I did my Wendler sets for Shoulder Press.

3-3-3+

95, 110, 125(6)

I screwed up and based my weights off of 90% of 155# rather than 160#.  Regardless, I was fatigued after the team WOD.

12.28.10

7 Rounds for Time:

185# Front Squat 3 Reps

7 L-Pullups

Rx'd: 8:43

12.27.10

Wendler Week 2

Back Squat 3-3-3+

210, 240, 270(5)

Split Jerk

1-1-1-1-1-1-1

135, 155, 175, 195, 225, 245, 265(f)

12 Minute AMRAP

3 HSPUs

5 C2B Pullups

7 Pistols (R,L = 2)

Rx'd: 10 Rounds + 3 Pistols

12.24.10

Wendler Week 1

Deadlift 5-5-5+

215, 245, 280(14 reps)

3x12 Reverse Lunges 135#

4 Sets Weighted Pullups 35# DB

8(dropped at 6), 8(dropped at 4), 6(dropped at 4), 4(dropped at 2)

I now plan on eating any and everything in my path over the holiday weekend.  Merry Christmas to all!

12.23.10

Main site WOD

Tabata Bottom to Bottom Squats

Run 1 Mile

Tabata Score: 12

Mile: 6:57

Headed to play ball with all the has-beens pretty soon.  The talent should be a bit higher than what I saw last night at the Braggin' Rights game, haha.