2012-01-31 WOD

MAIN

Find a heavy clean in 12 min
- Worked my way up to 135#

then 3 rounds of
{
- 50 DUs  (or 2min DU practice - which I did, on a rope that sucked: Note: buy new rope!)
- 30 thrusters  55/75 (I did #65 and wow did it wind me)
- 10 burpees
} 20 min time cap. My time: 19:56!

2012-01-30 WOD

3x3x3 Push Press 85#

Main
AMRAP 12
{
- 12 Wallball 16#
- 12 SDHP 80#
}

2012-01-28 Rest day and some stats

Rest day. Nursing the tweaked muscle in my back, plus, I was just WRECKED from this week's training.

Signs of encouragement though: Got a bunch of med results back since starting crossfit:
Weight: 175-->180 (up 5 lbs)
Body fat: 21-->18% (i.e. 4 lbs of fat lost, 9lbs muscle added)
Cholesterol: 263-->211 (LDL 178-->137)

Certainly seems like things are heading in the right direction!

2012-01-27 WOD

Main
3 Rounds of:
{
200m run
15 thrusters  75/115 (I did 65# - still trying to go easy on my back)
10 T2B
} Time: 10:00
3 minute rest

3 Rounds of:
{
250m row
10 pull ups
10 wall ball (20#)
} Time: 13:40

Total time: 26:40

2012-01-26 WOD

MAIN
In opposing ladders 10-1 and 1-10
{
C/J at 115/185 (I did only #85 - trying to go easy on tweaked back muscle)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
HSPU/DB press  heavy (I did 30# DB press)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
}
Then rest exactly 2 min
800m run
Time: 25:55

Then did 10 pullups (4, 3, 2, 1)

2012-01-25 WOD

Warm:
2 pullups
5 pushups
10 T2B

Main "Cindy": 20min AMRAP of
{
5 pull ups
10 push ups
15 squats
} I got 12 rounds + 2 pullups (= total of 62 pullups, 120 pushups, 180 squats!)

2012-01-24 WOD

MAIN

Five rounds for time (My time: 9:10)
{
- 9 Deadlifts, 135/95#
- 6 Power snatch, 135/95#
- 3 Overhead squats, 135/95#
}

I went light on the weight (65#) since I tweaked my back on the snatches on friday.

Then

5 min pullup practice

Did a total of 10 (ladder:  1,2,3,4)

Then, weekly challenge

10 Turkish get-ups (5L/5R) at heavy weight. I did 35# which was heavy enough for me!

[Update: I went to the gym at work over lunch and added the following]
15 pullups (ladder down: 5,4,3,2,1)
30 DUs (max unbroken was 15)
2 30 second handstand holds