2013-08-12 WOD

WARM
std warmup

MAIN
A. 400m farmer carry, pick weight so you have to only break 2x.
I went 110# (2x55lb db), and had to break 5 times

B. 5x5 Back squat, 3 sets at last week's weight then up 5%-10% for each of last two sets
165, 165, 165, 185, 185

C. 4x5 Benchpress, 2 sets at last week's weight then up 5%-10% for last 2 sets
145, 145, 165, 165 (needed help on last couple reps of last 2 sets)

D. skills work (MU)
3x MU attempt (failed)
5x3 ring pullup

2013-08-10 WOD

Nasty leg infection knocked me out of working out for 3 days. Grrr! Anyhow, finally back to being able to work out.

WARM
std warmup
15 medball kettlebell passes

MAIN
5 rounds for time
{
500m row
400m run
7 C/J 135/95 (I did 135#) <-- this was 10, but coach changed it for everyone after 1st round took too look, so 38 total
}

Time: 31:30 Rx (I think there was some dispute as to the start time)

2013-08-06 WOD

WARM
std warmup
3 rounds
{
200m run
5 pushups
10 air squats (facing wall)
}
15 wallball passes

MAIN
A. with partner, 2k row (4x250m each)
~7:40

B. 6 min AMRAP
{
5 strict pullups
5 burpee box jumps
}
5 rounds + 5 reps

C. 6 min AMRAP
{
5 dips
10 wall-facing air squats
}
6 rounds + 1 rep

2013-08-05 WOD

WARM
std warmup
400m run

MAIN
A. 4x5 benchpress
95, 145, 165, 165,

B. 5x5 Back Squat
135, 185, 185, 195, 185

C. 2x10 GHD situps

D. Skill work
- 2 MU attempts (failed)
- 3x3 ring pullups

2013-08-03 WOD

WARM
std warmup
20 wallball
800m run

MAIN
for time {
10 C2B pullup
20 thruster 105#/75 (I did 105#)
30 box jump over 24"/20" (I did 24")
40 KBS 53/35 (I did 35#)
50 DUs
25 cal Airdyne
50 DUs

40 KBS 53/35 (I did 35#)

30 box jump over 24"/20" (I did 24")
20 thruster 105#/75 (I did 105#)

10 C2B pullup

}

time: 24:30

2013-08-02 WOD

Back in PDX, and back to the box. After doing Elizabeth in Mississauga yesterday, today's WOD was... CLEANS! Ack!

WARM
std warmup
clean practice

MAIN
EMOM 31
{
3 Power Cleans 135/95 (I did 135#) - Odd minutes
5 KBS 70/53 (I did 53#) - Even minutes
}
(so 48 cleans and 75 KBS)

2013-08-01 WOD

Another WOD at Crossfit Element. Flying home this morning.

WARM
10 inchworms
10 lunges
10 dips
10 pullups
20 KBS 25#
20 goblet squat

MAIN

A. work to 3 rep max OH Press
75, 95, 105, 110

B. 5x5 push press at above weight
110#

C. "Elizabeth"
21-15-9
{
Clean 135#
Ring Dip
}
Time 19:39 Rx. First time I've Rx'd it, but was expecting I'd do it in 15-17. Still, it's a PR as I've never Rx'd it.

No time for 100 burpees today. Which is good, cause I was wrecked after Elizabeth!