20090804

For time:
10-9-8-7-6-5-4-3-2-1 of:
SDHP @ 95 lb
Pistols (alternating legs)
GHD Situps
Burpee Box Jumps

16:22

20090803

Deadlift 1-1-1-1-1-1-1 reps

405 / 465 / 495 / 515 / 535 (F) / 535 / 555 (F) / 555 (F)

Had the final attempt to about an inch below the knee, but couldn’t lock it out.

21 Shoulder Press
Run 800m
21 Push Press
Run 800m
21 Push Jerk
Run 800m

Used 135 for the weight.

17:04

20090801

Two Rounds for time:

100m Bear Crawl
100m Overhead Plate Carry (45) Walking Lunges
70 Kettlebell Swings @ 1.5 pood
55 Box Jumps 20”
55 Slamball @ 20 lb
55 Dumbbell Thrusters @ 40 lbs

53:06

20090731
10 rounds for time

10 pullups
10 pushups
10 situps
10 squats

17:35

Snatch 5×3

135 / 185 / 205 / 225 / 245

AMRAP 15 mins

3 power snatch @135
6 box jump 24”
40 yard dash

14 rounds, plus the snatch and the box jumps.

WOD 1

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Kettlebell Swing – 2 pood
Sprint 100 yards

5:59

Followed immediately by:

WOD 2

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

BW 233.8 – used 235

Bench – 13 / 12 / 11 / 10 / 10 = 56
Pullups – 21 / 20 / 20 / 19 / 23 = 103

Total – 159

Still been CrossFitting, just been lax in posting.

Today was a combo:

WOD 1 – With a continuously running clock, perform 1 squat clean @ 135 lbs the first minute, 2 the second minute, 3 the third minute, etc.  Continue until you do not complete the work in a minute.

9 Rounds.

WOD 2 – “DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

6:37 as rx’d.

Day 2 with Rippetoe.

Today was Deadlifts and Power Cleans.

Deadlift: 225×5 / 315×5 / 405×5 / 405×5 with Rip critiquing the crap out of me (which was awesome) / 455×5 (again with Rip right on top of me).

Power Cleans: 95×3 / 135×3 / 185×3 / 205×3 / 225×3

As an aside, Rip is confident I can pull 600 for the dead, which makes me confident I can pull 600 for the dead.  I’m suitably excited for that, not only because according to Rip that would make me the first 600 pound deadlift CrossFitter, but also because That would get me mighty close to a 1300 pound CrossFit Total.