Burpee BJ/ D.U.

WOD 1
5 RFT
10 Burpee Box Jumps (25"/ GS)
30 Double unders
TIME 7:35

Nancy

WOD 1
Nancy
5 RFT
400 M Run
15 OH Squats (95)
TIME 13:36
*Old PR was 14:46

"Klepto"

WOD 1
Klepto
4 RFT
27 Box Jumps (25")
20 Burpees
11 Squat Cleans (145)
TIME 19:58

D.U./ Box J/ Run

EMOTM (10 Min)
3 Squat Cleans (185)

WOD 1
5 RFT
30 Double Unders
30 Box Jumps
400 M Run
TIME 21:21
*Box jumps kicked my butt. I had no rhythm on these.

Squat Clean/ C2B P.U.

WOD 1
5 RFT
5 Squat Cleans (155)
10 Chest 2 Bar Pull Ups
TIME 6:29
*

Clean and Jerk/ Muscle Up

WOD 1
For Time
30 Clean and Jerks (185)
30 Muscle Ups
TIME 13:30

WOD 2
20 Minutes EMOTM
ODD Minutes 6 Box Jumps (42")
EVEN Minutes 12 GHD Sit Ups

WOD 3
3,000 M Row
TIME 11:09 (151.9 p/ 7 Damper)
REST 5 Minutes
3,000 M Row
TIME 11:21 (153.5 p/ 6 Damper)

"Blake"

WOD 1
EMOTM (20 Minutes)
5x5 @185
5x4 @205
10x3 @225
*I should have attempted 225x4 for at least5 ofmy 10 minutes working with that weight.

WOD 2
"Blake"
4 RFT
30 O.H. Lunges (45)
30 Box Jumps (25")
20 Wall Balls
10 HSPU
TIME 20:05
*I did this wod back in March of 2011, finished in 21:57 and used a 24" box and only did 26 O.H. Lunges. This wod always brings me to my knees. I suck at box jumps and the OH Lunge/ Box Jump combo was just too much to handle today.

2011 Sectional WOD

Strength
Back work

WOD 1
10 Minutes EMOTM
:20 On/ :40 Recovery Pace

WOD 2
7 Minute AMRAP
Burpees
TOTAL 102
*I felt like an out of shape fat camp drop out during this wod! I ate a huge lunch and it messed me up bad. Lesson learned.

Fran

Strength
Split Jerk
3x225
3x225
3x225
3x225
3x225

WOD 1
"Fran"
3:24
*I didn't break on my thrusters at all but broke on my set of 15 and 9 pull ups. 

WOD 2
EMOTM
10 Minutes
4 Hang Squat Snatch (135)
*Mostly form work after doing Fran 20 minutes earlier. It was a great drill because I had to focus on my form due to muscle fatigue.

Multiple WOD Monday

Strength
F.S.
10x135
10x185
8x225
6x275
2x305
2x305
2x305

WOD 1
4 RFT
5 Front Squats (235)
5 PHSPU
TIME 10:45
*Previous time was 11:53 on July 30, 2012. The front squats went much better than the previous time. I was able to perform each set unbroken. PHSU's did not go so well. I had to break on each set.

WOD 2
15 Minute TEAM AMRAP
Partner 1: 60 Yard Sled Push (400)
Partner 2: 5 Bar Muscle Ups/ 15 SDHP (70)
*Only count bar muscle ups and SDHP.
TOTAL 8 Rounds 5 Reps

WOD 3
For Time
21-15-9
Deadlift (225)
O.H. Squat (135)
TIME 6:30
*I can do this wod faster. I was exhausted. Sub 6 next time.

5k Row

WOD 1
For Time
5k Row
TIME 18:09
*I messed with the damper here. Started at a 7 then 1,500 M in switched to a 10. I got burned out at that setting pretty fast and dropped to a 7 again. I was able to maintain a better pace at a 7 in the pong run.

2010 Sectional WOD C+J AMRAP

WOD 1
5 Minute AMRAP
Squat Clean and Jerk (165)
TOTAL 27 Reps (54 Reps total)
*My old PR on this was 24 and I remember it being extremely difficult. This time the squat cleans felt easy and the shoulder to over head is what slowed me down. I didn't have wrist wraps and my wrists were not warmed up, I could have scored 30 if it were for sectionals!

Recovery WOD
2,500 M Row

Karen, 100 Pull Ups

WOD 1
Karen
TIME 4:58

WOD 2
100 Pull Ups
TIME 4:44

Bear Complex

WOD 1
30 Bear Complex (185)
TIME 13:30

WOD 2
3 Rounds For Time
Row 500 M
Run 400 M
TIME 12:00

PHSPU/ MU WOD

STR
Push Press

WOD 1
9-6-3
Parallette HSPU
Burpees
Muscle Ups
Burpees
TIME 12:31

WOD 2
4 Rounds for Time
15 Chest 2 Bar Pull Ups
60 Yards Sled Push (350)
TIME 11:42

"Jackie"

STR
Front Squat

WOD 1
10 Minutes
EMOTM
6 Front Rack Lunges (185)

WOD 2
Jackie
TIME 6:49
*Hadn't done this wod since 2010. My old PR was 8:55, needless to say, I am very happy with my results.

Power Clean/ Sprint, EMOTM (Thrusters/ Burpees)

WOD 1
EMOTM
15 Minutes
1-5 Minutes 3 Thrusters (155)
6-10 Minutes 3 Thrusters (165)
11-15 Minutes 3 Thrusters (175)
*The next time I do this I will go heavier. Probably 165, 175, 180-185.

WOD 2
Muscle Up Work
2 Bar Muscle Ups EMOTM
10 Minutes

WOD 3
15 Minute AMRAP
1 Power Clean (230)
100 M Sprint
2 Power Cleans (230)
100 M Sprint
etc...
TOTAL 44 Reps

WOD4
EMOTM
15 Minutes
13 Burpees
*Much Much MUCH harder than I anticipated! I was planning on going for 20 minutes but would have failed at the 16 minute mark.

Thrusters/ T2 B

WOD 1
For Time
30 Thrusters (75)
10 T2B
20 Thrusters
20 T2B
10 Thrusters
30 T2B
TIME 7:11
*Limiting factor was T2B. My set of 30 took majority of the time.

ROW, 50 Burpees

WOD 1
3 Rounds Untimed
1,000 M Row
20 Bus Drivers (35lb.)
1st Row: 3:28, 2nd: 3:33, 3rd: 3:34

WOD 2
For Time
50 Burpees
TIME 2:01

WOD 3
Untimed 1 Mile Run

Helen (Tired)

7-31-12

WOD 1
Partner WOD (Colton)
For Time
400 M Sled Push (280 lb total)
*Alternate pushing each time top speed decelerates
TIME 9:07

REST 10 Minutes

WOD 2
Helen
TIME 9:40
*Almost 1 minute slower than my PR, I have to attribute this to the sled workout.

Isabel

7-16-12

WOD 1
ISABEL
For Time
30 Snatches (135)
TIME 2:55
*My back still hurt during this wod, I think I can cut 15-20 seconds off next time.

"Grace"

7-5-12
WOD 1
"Grace"
30 Ground to Overhead (135)
TIME: 2:21

WOD 2
3 Rounds for Time
30 Wall Balls
30 Show hand Push Ups
TIME 6:48

WOD 3
5 Minute Burpee Box Jump Overs (54")
TOTAL 38

Nancy

7-3-12
WOD 1
"Nancy"
5 Rounds for Time
400 M Run
15 O.H. Squats (95)
TIME 14:46
**It was 100+ degrees outside today and this wod killed me.

Row/ HSPU/ PC/ BJ/ Row

7-2-12
WOD 1
25 Calorie Row
THEN
3 Rounds of
5 Hand stand Push Ups
7 Power Cleans (185)
9 Box Jumps (28") (GS)
THEN
25 Calorie Row
TIME 7:40

EMOTM: Bench Press/ Hang Clean

6-30-12
Every :30 Seconds Perform 5 Bench Press
Every other :30 Perform 3 Hang Cleans
1-6 Minutes BP(225) HC (205)
8-15 Minutes BP (185) HC (205)
*The bench press weight got heavy quick. I think my last few sets were even sets of 3-4. The Hang Clean got heavy but was manageable throughout. I ended up taking a minute off to change weight on the bench press at the 7 minute mark.

Sq Cleans/ GHD

June 28, 2012

WOD 1
4 Rounds for Time
10 Squat Cleans (155)
15 GHD Situps
TIME 9:09

Farmer's Carry/ Pull Ups

June 27, 2012

WOD 1
10 Minute AMRAP
40 yd Farmer's Carry (70's)
Max Reps
TOTAL 89 Reps
Finally back to what I feel is 100% since my back injury. I have been doing wods but I havent felt like that were respectable to be written down.

Run/ Hang Clean/ Dips

6-18-12
WOD 1
3 Rounds for Time
200 M Run
10 Hang Cleans (135)
15 Dips
TIME 6:37
*I have been on a bit of a sabbatical due to a back injury that occurred two Fridays ago. I tried to push through it after only 2 days rest and it flared up worse than before. I feel rested after my time off and hopefully this will be the last of it. Starting physical therapy Wednesday! On a side note, this wod was horrible in the heat. I felt like I was breathing through a straw! I went at about 95% the entire time just waiting for my back to cinch up and it to be over. It held up well.

Row/ Sq Clean

6-7-12
WOD 1
3 Rounds for Time
600 M Row
8 Squat Cleans (185)
TIME 12:21
*I wrote this wod for the YOU Challenge Facebook page and WOW did I underestimate the suck! I felt like someone was pouring hot acid down my legs and butt the entire time. I tried to do the first round with a belt on and it was frustrating to say the least. It kept getting in my way on the rower and I couldn't catch my breath on the squat cleans. I think if i go heavier I will use a belt, if its less than 195 I wont wear a belt.

Power Clean, Back Sq/ HSPU/ T2Rings

6-5-12
WOD 1
EMOTM Power Cleans
1-5 Minutes 5 @ 195
6-10 Minutes 5 @ 215
11-15 Minutes 3 @ 225
*This was especially difficult today. My body is in need of a rest day already and it's only Tuesday!

WOD 2
3 Rounds for Reps
2 Minutes Back Squat (135) 39, 30, 29
2 Minutes Handstand Push Ups 24, 16, 15
2 Minutes Toe 2 Rings 35, 32, 25
TOTAL Reps 245

Clean and Jerk/ Muscle Up

6-4-12
WOD 1
20 Minute EMOTM
Odd Minutes 1,3,5,7,9
- 3 Clean and Jerks (185)
Even Minutes 2,4,6,8,10
- 3 Muscle Ups
Odd Minutes 11, 13, 15, 17, 19
- 4 Clean and Jerks (185)

EMOTM FS, Thrusters/ HC/ High Pull

6-2-12
WOD 1
EMOTM Front Squat
1-5 Minutes 5 @ 190
6-10 Minutes 3 @ 210
11-15 Minutes 3 @ 230
*This weight was more challenging than my prior FS EMOTM from Tuesday.

WOD 2
6 Rounds for Time
5 Thrusters (95)
7 Hang Cleans (95)
10 Sumo Deadlift High Pulls (95)
TIME 5:22
*This wod was brutal! I could barely close my hand after this wod was finished. I went unbroken on the first two rounds then had to break between hang cleans and thrusters each round going forward. I also broke up the sumo deadlift high pulls in later rounds. That movement is horrid.

2 Round Chipper

5-31-12
WOD 1
For Time
2 Rounds
500 M Run
500 M Row

2 Rounds
30 Show Hands Push Ups
30 Air Squats

2 Rounds
30 Wall Balls
30 Sumo Deadlift High Pulls (53)
TIME 17:59
*This wod was horrible! I am in desperate need of a rest day! I will be taking it easy tomorrow and hitting it hard again on Saturday. I'm exhausted, period.

S2OH/ KBSw, Box Jump/ RHSPU

5-30-12
WOD 1
40 Kettle Bell Swings (53)
30 Shoulder to Overhead (95)
30 KBS
20 Shoulder to Overhead
20 KB Swings
10 Shoulder to Overheads
TIME 4:25

REST 1 Hour

WOD 2
10 Rounds for Time
15 Box Jumps (25" Games Standard)
2 Ring Handstand Push Ups
TIME 8:50
*Solid day of training considering how tired I have been since I woke up this morning. I going into the second wod I had no idea what I would finish in, I would not have bet any amount of money I would finish sub 9! The only explanation I have is the box jumps felt super easy and my legs never truly felt fatigued until the 8th round. luckily for me I had Cody kicking my ass from rep 1 so I had a little extra motivation to catch him!

Back Squat PR, EMOTM FS

5-29-12
WOD 1
Strength Session
Back squat PR 1RM @ 375 pounds!

WOD 2
EMOTM Front Squats
1-5 Minutes 5 @ 185
6-10 Minutes 3 @ 205
11-15 Minutes 3 @ 225
*

WOD 3
For Time
21-15-9
Front Squat (95)
Burpees
Pull Ups
TIME 6:05
*Burpees killed me on this one. That, and I felt like I had no oxygen left in my lungs or muscles. Definitely a high volume training day.

WOD 4
For Time
30 Muscle Ups (Games Standard)
TIME 7:36
*I was on pace to go sub 7 and my hand tore pretty bad on rep number 20. I switched my grip to a neutral hand position and finished the 30 one rep at a time.

"Murph"

5-28-12
WOD 1
"Murph"
For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
TIME 41:58
*I made a last second decision and met Gage and Jope at ISU's track to do the standard Memorial Day WOD, Murph. I don't remember what my previous PR was but I will look.

Row/ DU

5-27-12
WOD 1
For Time
500 M Row
50 Double Unders
400 M Row
40 Double Unders
300 M Row
30 Double Unders
200 M Row
20 Double Unders
100 M Row
10 Double Unders
TIME 9:08
*I did this wod outside at my house and for some reason I suck at double unders in my driveway! I messed up 5-6 times within the first 50 double unders, pathetic. I got my act together on the rest of the sets and from what I remember I went unbroken on the rest.

REST 10 Minutes

WOD 2
10 Intervals
:30 on/ :30 Rest
TOTAL Meters 1773
*I tried to go 100% on all of my intervals. I was averaging a 1.35 pace for most of my times. If I remember correctly, I averaged 158 Meters per :30 of work.

Push Jerk PR, EMOTM Push Jerk, Sq Cl/ Burpee

5-26-12
Strength Session
*Push Jerk PR at 240 lbs. I haven't established a 1 RM for Push Jerk in over a year. My last PR was 230 lbs.

WOD 1
EMOTM Push Jerk
1-10 3 @ 205 lbs.
*I can tell I haven't done much push press or push jerk lately. My wrists were hurting and the weight felt like a ton of bricks do to crappy form and fatiguing quickly.

REST 30 Minutes

WOD 2
5 Rounds for Time
5 Squat Cleans (155)
5 Burpees
TIME 4:44
*I did this wod last August, almost a year ago and finished in 5:57. I PR'd by over 1 minute today! Very excited about where my training is taking me. It feels good to PR on wods,especially heavier weight driven ones.

You Challenge WOD, EMOTM Sq Cl

5-25-12
WOD 1
10 Rounds For Time
20 Double Unders
5 Burpees
TIME 4:50
*This was a You Challenge WOD from the Facebook You Challenge page. It was a nice little cardio blaster. I'm enjoying doing met-cons that are under 8 minutes.

WOD 2
EMOTM Squat Cleans
1-5 Minute 3 @ 185 lbs.
6-10 Minutes 3 @ 190 lbs.
11-15 Minutes 3 @ 195 lbs.
*Of all my EMOTM training, I felt this one the most. I also felt like this benefitted me the most. I had to focus heavily on form and being quick under the bar.

EMOTM Hang Snatch

5-24-12
WOD 1
EMOTM Hang Snatch
1-4 Minutes 3 @135 lbs.
5-8 Minutes 3 @145 lbs.
9-12 Minutes 3 @ 155 lbs.
*This weight was too light but it was nice to work on form. My hand placement felt "off" the entire time.

WOD 2
Untimed
3 Rounds
300 M Row
15 GHD Sit Ups
10 Reverse Hypers
*I had a no-show so I decided to burn some calories. This is what transpired. It felt good to sweat and be out in the sun. I also worked on squat cleans. I did sets of 3 at a moderate weight. Worked up to 205 and ran out of time. Kind of a blah day.

Chipper

5-23-12
WOD 1
For Time
10 Handstand Push Ups
20 Burpee Box Jumps (28")
30 Wall Balls
40 Double Unders
500 M Row
TIME 5:46
*

WOD 2
EMOTM Deadlift
1-5 Minutes 5 @ 315 lbs.
5-10 Minutes 5 @ 315 lbs.
*

Pull Ups/ KBSwings

5-22-12
WOD 1
4 Rounds For Time
18 Pull Ups
18 Kettlebell Swings (70)
TIME 6:33
*This was the one and only WOD for me today. I am exhausted from yesterday's workoad. I had a crap strength session this morning, so I was looking for some redemtion on this one. The forearm burn was un real, something I haven't experiencedin a long time.

Wall Ball/ Burpee, OHSq/ Muscle Up EMOTM

5-21-12
WOD 1
3 Rounds for Time
20 Wall Balls
20 Burpees
TIME 5:02
*Big lactic threshold wod! My shoulders and legs were on fire. I would not have finished this one in 5:02 had Lucas not gone first, having a time to shoot for makes pushing your threshold a little "easier."

REST 10 Minutes

WOD 2
Overhead Squat
1-10 Minutes 10 Overhead Squats @115 lbs.
11-15 Minutes 3 Muscle Ups
*My hands always hurt during my first few reps of Overhead Squats. They didn't stop hurting until round 8-10. The low back fatigue was almost unbearable toward the end and finding the energy to complete a muscle up was hard.

WOD 3
EMOTM Clean and Jerk
1-5 Minutes 3 Clean and Jerks @185 lbs.
6-10 Minutes 3 Clean and Jerks @ 195 lbs.
11-15 Minutes 3 Clean and Jerks @205 lbs.
*The percent of my 1RM ended up being roughly 70,75, and 80%. The weight was a good range considering this was my first EMOTM with Clean and Jerk.

WOD 4
Rowing Intervals
6 Rounds @ 80-90%
1 Minute of Work
1 Minute of Rest
*More or less a "recovery" wod. It felt good to burn some calories and sweat after a heavy lunch.

Hang Clean EMOTM, Push Jerk EMOTM

5-20-12
WOD 1
Hang Clean EMOTM
1-10 Minutes 6 Hang Cleans @185 lbs.
11-20 Minutes 4 Push Jerks @185
*The hang cleans were light, I think 195-205 would be a good range for this rep scheme.

Row Interval, Snatch EMOTM, Run/ Sled/ RHSPU

5-19-12
WOD 1
Rowing Intervals (Warm-Up)
:30 Work/ :30 Rest
TOTAL METERS 1735

WOD 2
Snatch EMOTM
1st 5 Minutes 3 @ 135
2nd 5 Minutes 3 @155
3rd 5 Minutes 3 @ 175
*These felt great until the last 3 minutes when I felt a blister forming on my hand. I want to make big strides in my overall snatch strength so I plan on doing these at least once a week.

WOD 3
4 Rounds for Time
200 M Run
40 yd Sled Push (230 lbs)
2 Ring Handstand Push Ups
TIME 10:43
*This was the best Ring Handstand Push ups have ever felt for me. I was able to do all 4 sets unbroken. The big difference was being able to kip out of the down position.

Row/ GHD Recovery

5-18-12
WOD 1
4 Rounds (Untimed)
500 M Row
15 GHD Sit Ups
*This felt good, I would say I went at about 80% intensity throughout. GHD sit ups will be more regular on my "recovery days"

Deadlift Strength, Box Jump EMOTM, PC EMOTM

5-17-12
WOD 1
Strength Work
Deadlift
Worked up to heavy sets of 4 @385 lbs.

WOD 2
EMOTM Box Jumps @ 40", last 3 minutes were at 42"
First 5 Minutes 5 Box Jumps
Second 5 Minutes 7 Box Jumps
Last 5 Minutes 9 Box Jumps

WOD 3
EMOTM Power Cleans
1st 5 Minutes 185 lbs
2nd 5 Minutes 205
3rd 5 Minutes 225
*Power cleans felt strong, I was definitely having to focus on my form toward the end. Next time I do this I will use more weight. Overall a great day of training, leaving me exhausted and still motivated.

MU/ Box Jumps/ WB/ DU, Death by C+J

5-16-12
WOD 1
15 Minute AMRAP
5 Muscle Ups (GS)
10 Box Jump Overs (25")
15 Wall Balls
20 Double Unders
TOTAL 4 Rounds 11 Reps
*Muscle Ups killed me. Neutral grip is much harder than false, looking forward to getting better at these.

WOD 2
Death by Clean and Jerk (165)
TOTAL 9 Rounds 5 Reps
*Another great day of training. My WODS will start looking more like this from now on. I need to work on my "Engine" with heavier weight. All of the O-Lifts will be a BIG part of my training going forward.

Helen

5-15-12
"Helen"
3 Rounds for Time
400 M Run
21 KB Swings
12 Pull Ups
TIME 8:42
*It was HOT today. Cotton mouth hit about 200 Meters in. I forgot how hard it is to train in the heat. I am re motivated to train and I am looking forward to a year of hard work!

Regionals... Thoughts

First of all, WOW! What an experience! I have never seen such great hospitality at any form of competition. CrossFit and all of their sponsors put everything they had into this event. The heats ran like clockwork and the judges and timers were polite and professional for the entire weekend, for the most part. I think there is some gray area on what is a rep and what is a no rep depending on your status in the CrossFit community. Understandably so, judging is a very subjective responsibility. What one judge sees as good another may call no rep on. With that being sad, I would not want to have that responsibility, especially considering the level of competition developing. Overall I can't say enough good things about the weekend. Big thank you to all of those who came and supported me in Columbus! And those who watched via the web!

Regional Weekend Re-Cap

5-11-12
WOD 1
"Diane"
21-15-9
HSPU's
Deadlifts (225)
TIME 4:55
*I can't begin to explain how good this wod felt. I can only attribute this ridiculous PR to my body being fully rested for the first time in a LONG time and the adrenaline rush of having thousands of people cheering!

WOD 2
For Time
2,000 M Row
50 Alternating Pistols
30 Hang Cleans (225)
TIME 16:26
*Again, another PR! Rowing felt good and the pistols felt better! I was shocked at how fatigued my quads were from the pistols. The hang cleans felt just as I remembered from practicing, HORRIBLE! I will NOT be doing pistols for quite some time going forward. My knees need some time off from them.

5-12-12
WOD 1
10 DB Snatches (100 lb)
Sprint
TIME 4:58
*Going in I knew this would be one of my best wods, turns out I paced highest on this than any other. Looking back I think I could have used better technique on the snatch and possibly gone faster. The fear of missing a rep is what caused me to rest more between  reps. I knew if I was no repped I would be crushed mentally.

WOD 2
For Time
50 Back Squats (135)
40 Pull Ups
30 Shoulder to Overheads (135)
50 Front Squats (85)
40 Pull Ups
30 Shoulder to Overheads (85)
50 Overhead Squats (65)
40 Pull Ups
30 Shoulder to Overheads (65)
TIME 22:46 (There was a 22 minute time cap so add one second for each rep not completed. I got through 24 Pull Ups on the last set).

5-13-12
WOD 1
Snatch Ladder
1 Minute to complete 20 Double Unders and 1 Snatch at a progressively heavier weight.
I failed at 205 then completed 35 Double Unders. Putting my score at 195.35

12.1 Re-do

5-7-12
WOD 1
7 Minute AMRAP
Burpees
TOTAL 118
*Feeling good about thisi score. The first time I did this wod I scored 104, when I officially did it for the Open I scored 112. Having a 6 burpee PR shows my training over the past few weeks has helped my conditioning.

"Diane"

5-5-12
WOD 1
"Diane"
21-15-9
HSPU
Deadlift (225)
TIME 6:44
*Super excited for this score! Pr'd by almost a whole minute! Resting strategically until Regionals. This is by far the most frustrating part of competing.

Double Unders/ GHD

5-3-12
WOD 1
3 Rounds For Time
50 Double Unders
25 GHD Sit Ups
TIME 5:56
*I have never hit fatigue on a GHD  like I did today, wow! Round 3 was hard to finish. I had to break the last 12-15 reps into 1-at-a-time pace. I will be adding these in with higher reps in the future.

Also worked on non-false grip muscle ups today. I have to say once I got the rhythm down I could feel how they would be potentially more efficient. Looking forward to improving on these.

15 Min ROW

5-2-12
WOD 1
15 Minute AMRAP
Row (Meters)
TOTAL 4,250
*With 2 minutes left I set a goal in my mind to get to 4,250 Meters. I had to go to that bad place for the last 45 seconds to get there. The last :19 seconds was the most painful burn I have ever experienced on a rower!

Hang Snatch/ Run

5-1-12
WOD 1
10 Minute AMRAP
20 Hang Snatch (75)
20 yd Shuttle Run
TOTAL 7 Rounds 16 Reps
*Horrible Shoulder burner! Getting closer to Regionals and it's getting harder to program accordingly.

"DT", Pistols

4-30-12
"DT"
5 Rounds for Time
12 Deadlift (155)
9 Hang Cleans (155)
6 Push Press (155)
TIME 7:35
*Despite the humidity, which caused me to constantly chaulk my hands, this wod felt great! My old PR on this wod was 10:46 I think! Super excited about this huge improvement!

Rest 5 Minutes

For Time
50 Pistols (Alternating)
TIME 4:48
*Constantly working on these for regionals. I am very happy these are in Regionals. I have avoided this movement for the past 3 years and now I have no choice but to learn them.

Row/ Push Press

4-29-12
WOD 1
4 Rounds For Total Reps
1 Minute Row 21, 22, 22, 25
1 Minute Push Press (95) 20, 22, 20, 20
1 Minute Rest
TOTAL 172
*Surprisingly, my quads were recked from this wod. The push press really damages the front of the leg.

"Squat Gone Bad"

4-28-12
WOD 1
3 Rounds for Total Reps
1 Minute Back Squat (135) 29, 23, 18
1 Minute GHD Sit Ups 17, 15, 15
1 Minute Front Squat (115) 20, 15, 12
1 Minute SHPU's 25, 25, 20
1 Minute O.H.Squat (95) 25, 23, 19
1 Minute Rest
TOTAL 301
*I wrote this one up for Gage and I. Gage came over and got sick after round 1 : ). I want to try this one again when I am healed a little more and with a little more motivation. Overall I think this wod made me better for Regionals.

Snatch AMPAP

4-24-12
15 Minute AMPAP
20 Double Unders
1 Snatch Attempt (Change weight as needed)
TOTAL Weight Snatched 2790 Pounds
*I started a new type of workout. I call it an AMPAP, As Many Pounds as Possible. The goal is to move as much weight as possible. The only catch is you only get 1 attempt between each 20 DU's set.

Regional WOD #4

4-23-12
WOD 1
FOR TIME
22 Minute CAP
50 Back Squats (135)
40 Pull Ups
30 Shoulder to Overhead (135)
50 Front Squats (85)
40 Pull Ups
30 Shoulder to Overhead
50 Overhead Squats (65)
40 Pull Ups
30 Shoulder to Overhead (65)
TOTAL Reps I got through 41 Overhead Squats. I ate WAY too much for lunch today abd I felt it right away. Diet really is everything.

Regional WOD 1+2 Plus "Elizabeth"

4-22-12
WOD 1
FOR TIME
"Diane"
21-15-9
Deadlift (225)
HSPU
TIME 8:17

WOD 2
"Elizabeth"
21-15-9
Squat Clean (135)
Ring Dips
TIME 6:54

WOD 3
Regional WOD #2
FOR TIME
2,000 M Row
50 Pistols
30 Hang Cleans (225)
TOTAL Reps 74
*I crushed my old score on this from 3 days ago. My pistols were much more fluid and I was able to tie more together without losing my balance. My goal for Regionals is to finish all 30 Hang Cleans under 17:00 Minutes!

"Diane"

4-21-12
WOD 1
"Diane"
FOR TIME
21-15-9
Deadlifts (225)
HSPU's
TIME 8:17
*My body is pretty beat up today. I was messing with my kip during this wod and I was no repped 3 times. I used a single leg kip mostly but I need to learn the double leg.

Regional lWOD #2

4-19-12
WOD 1
For Time
2,000 M Row
50 Pistols (Alternating)
30 Hang Cleans (225)
TOTAL Reps 67
*I did A LOT better than I thought I would today! Going in to this wod my intention was to get better at pistols and try to finish as many as I could. I felt good, still not great on them but good enough to move on. I was able to squeeze in 17 Hang cleans which passes the 10 HC minimum to advance to the 3rd wod! Today has been a good day!

Deadlift PR

4-18-12
Strength
435 Pound Deadlift tonight.

I feel great, my back has never felt stronger!

4 WOD Day

4-16-12
WOD 1
"Elizabeth"
For Time
21-15-9
Squat Cleans (135)
Ring Dips
TIME 7:59
*I was beyond exhausted and fatigued when I started this wod. I just finished up a high volume chest and back strength sessionand decided to give this a go. I wouldn't say it was a mistake but I was far from my PR. It was almost commical how fatigued my entire body was.

WOD 2
For Time
30 Muscle ups (Games Standard)
TIME 7:30
*I am trying different styles of taping for muscle ups in preperation for regionals and todays style worked for about 14 reps then went to crap. I ended up tearing them off at 20 reps.

WOD 3
5 Rounds for Time
30 Double Unders
5 Squat Snatches (135)
TIME 5:27
*Brutal, balancing that weight at the bottom when fatigued is horrible. I need to get faster at these and I need to tie some reps together on wods like this. I played it too "safe" and dropped the bar after every rep. Lesson learned.

WOD 4
3 Rounds for Individual Times
Row 500 M
Rest 3 Minutes
Round 1 131.8
Round 2 130.9
Round 3 131.8
*My butt was on fire after this one but I felt surprisingly strong throughout each row. I worked on sprinting out the last "X" Meters. I mixed it up and sprinted the last 150 on the first, 175 on the second and last 200 on the 3rd 500m's. It was a fun wod.

Burmese/ Pullups, Sq Clean/ HSPU

4-13-12
WOD 1
10 Roumds For Time
10 Burpees
10 Pullups
Time 11:27
* I was exhausted before I even started this WOD. My back is fatigued from all of the pull ups last night. No complaining though. It was a good session none the less.

WOD 2
5 Rounds For Time
5 Squat Cleans (185)
5 HSPU
Time 9:48
*Fresh I can definitely go under 9 on this one. I am beyond exhausted and can't wait for Sunday, my rest day!!

"Kelly"

4-12-12
WOD 1
"Kelly"
5 Rounds for Time
400 M Run
30 Box Jumps (25", GS)
30 Wall Balls
TIME 24:50

Rest 1 Hour

WOD 2
3 Rounds For Time
30 KB Swings
25 Wall Balls
20 Pull Ups
Time 9:51
*I did this WOD outside for the Wall Balls this increased the difficulty level significantly! My shoulders are exhausted and my back is fried!

O.H.Lunge/ Burpee

4-10-12
5 RFT
30 Yard Overhead Lunge (45)
21 Burpees
TIME 12:28
*This was a brutal wod. I was glad I had people pushing me to do this one. I tried to rest as little as possible on the lunges and tried my best to keep moving on the burpees.

Deadlift/ Box Jump

4-9-12
For Time
21-15-9
Deadlift (315)
Box Jump (30")
TIME 8:22
*This was a Regional workout from 2010. It was brutal. My butt felt like my muscles were going to fall off.

5k Row PR

4-10-12
WOD 1
For Time
5k Row
TIME 17:57
*PR'd by :26 and felt great! I think I can knock a couple more seconds off next time too. I tried to push the last 100 Meters and I felt great, I could have pushed the last 150-200 Meters and saved some time.

100's WOD

4-3-12
WOD 1
For Time
100 Sledge Hammer Strikes
400 M Run
100 Wall Balls
400 M Run
100 Ring Dips
400 M Run
100 Double Unders
TIME 23:30
*The heat killed me on this one. That and the ridiculous shoulder burn/ fatigue that kicked in quickly!

Snatch PR, Multiple Short WODS

4-2-12
STRENGTH
Snatch PR 195 lbs.

4-2-12
WOD 1
6 Minute AMRAP
3 HSPU
6 T2B
TOTAL 9 Rounds 2 Reps

WOD 2
3 Minute AMRAP
Run 400 M
Max Double Unders
TOTAL Double Unders 129

WOD 3
5 Rounds for Total
1 Minute Max Muscle Ups
1 Minute Rest
TOTAL 25 (7,4,5,5,4)
*All workouts done with 5 minutes rest between each.

Burpees/ Front Squat

3-30-12
WOD 1
For Time
100 Burpees
*Every minute do 3 Front Squats (135)
TIME 10:54

PC, Sled Push/ Pull, Pull Ups/ GHD

3-29-12
Power Clean Strength
*Worked up to 205x8 then 225x4 for two sets.
*Focused on Pistol squats in between PC sets.

WOD 1
4 RFT
20 yd Sled Push (320)
10 OH Lunges (45)
 REST 3 Minutes
2 RFT
20 yd Sled Pull (320)
15 Burpees
TIME 11:32

WOD 2
Max Pull Ups
15 GHD Sit Ups
*Rest as needed between rounds*
31, 20, 11 (couldn't butterfly kip to save my life!), 15, 15
*This workout was much more difficult than I imagined it. It was a great strength session for kipping pull ups. It really helped me push my grip strength and my focus on kipping. I lost my butterfly kip on round 3 but found it again for rounds 4 and 5 : )

"Whittman"

3-27-12
Strength
Great leg day today! I feel stronger than ever and my head seems to be in the right place while I'm training. I completed a set of 8 front squats at 225 for the first time (with a belt) and a set of 4 back squats at 315!

WOD 3-27-12
"Whittman"
7 Rounds for Time
15 KB Swings (53)
15 Power Cleans (95)
15 Box Jumps (25" G.S)
TIME 14:42
*I felt strong through out this wod. I was able to keep moving for the most part. My legs are very beat up from all of the box jumps but I can't avoid that movement any longer. I hope overtime my muscles adapt and the pain goes away. To my surprise, my forearms felt like they were going to give before anything else. That hasn't happened in a while!

Run, Row

3-26-12
WOD 1
4 Rounds for Time
Run 400 Meters
Rest 1 Minute between rounds
TIME 9:14
*Running has always been a weakness of mine. I think/ hope I can improve some in the future.

WOD 2
For Time
1,000 M Row
TIME 3:17.2
This distance is always horrible. Long enough to force you to control your pace at first but short enough to make you horribly uncomfortable!

CrossFit Open WOD 12.5

3-22-12
WOD 1
Ascending Ladder
Thrusters (100)
Chest To Bar Pull Ups
3, 3, 6, 6, 9, 9, etc..
TOTAL 113 Reps
*I am both happy and disappointed in my score on this wod. Last year I scored 90 reps so I improved by a large margin! 23 rep increase is very significant! On the other hand this workout crushed me and my score on the leader board. Studs were posting totals in the 120-130 range.

SHPU/ KBS, Death By Burpees

Strength Work
Heavy Front Squats
6x2 Worked up to 275, 1x285

3-20-12
WOD 1
6 Minute AMRAP
Ascending ladder 5,5,10,10,15,15,20,20...
Show Hand Push Ups
KB Swings (53)
TOTAL 180 Reps

Rest 10 Minutes

Death by Burpees
TOTAL 16 Rounds 14 Reps
*I was dead during this wod. My chest was fried and my lungs hadn't quite recovered. Still a good training session. Previous PR was 17 Rounds 16 Reps, I held myself to a better standard of jumping at the top this time.

Run/ HSPU/ Rope, Row/ Sq Clean

3-19-12
WOD 1
20 Minute AMRAP
*Score is total Handstand Push Ups
Run 400 M
Max Handstand Push Ups
1 Rope Ascent (18")
TOTAL 35
*It has been way to long since I practiced HSPU's. These are my biggest weakness, well one of many. I broke these into sets of 10, 6, 5, 4, 5, 5. Shoulder fatigue on the run was almost unbareable.

3-19-12
WOD 2
2 Rounds for Time
500 M Row
12 Squat Cleans (135)
TIME 7:35
*Overall a good day of training. I can't wait for sectionals to be over. Having to train while competing and not causing too much damage to my body is frustrating to say the least!

CrossFit Games WOD 12.4 (Attempt 2)

3-17-12
WOD 1
5 Rounds for Time
200 M Run
10 Deadlifts (185)
10 Pull Ups
TIME 7-8 Minutes
*I forgot to write this one down but I know it was within the 7-8 minute time zone.

3-18-12
WOD 1
12 Minute AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups
TOTAL 250 Reps
*I felt good when I woke up and I felt like I could score better than Thursday, I was wrong. I did however, PR on Karen again. I was able to push out 100 Wall Balls unbroken. I do think the extra push on the wall balls caused me to fatigue quicker on double unders and muscle ups. Lesson learned, still a great day of training.

CrossFit Games WOD 12.4

3-15-12
WOD 1
12 Minute AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups
TOTAL 257 Reps
*I PR'd on Karen today. 150 wall balls in 5:31, I didn't break until my 93rd wall ball. My double unders went as well as I expected considering my shoulder fatigue. My shoulders surprisingly recovered for the muscle ups. Game planning for this wod I was thinking I would score near 245-250 (5-10 Muscle Ups) needless to say I was extremely happy with 257!

WOD 2
8 Minute AMRAP
5 Squat Cleans (135)
10 KB Swings (53)
TOTAL 7 Rounds
*I havent't swung a 53 pound KB in quite some time so I thought I would give it a go today. With my shoulder injury last week I wasn't sure how my right side would hold up. I could feel myself favoring my right side but I tried to minimize it.

Thruster/ Double Under

WOD 1
10 Minute AMRAP
10 Thrusters (115)
30 Double Unders
TOTAL 6 rounds 7 reps
*This weight go heavy quick. The thrusters were difficult after a decent leg strength session this morning. I will beat this score down the road.

Row/ Sit Ups

WOD 1
4 RFT
Row 20 Calories
15 Sit Ups (Strict)
TIME 7:05
*I injured my shoulder during the muscle up wod I did on Wednesday of last week. My workout options are limited for a while.

CrossFit Games WOD 12.3

WOD 1
18 Minute AMRAP
15 Box Jumps (25" G.S.)
12 Push Press (115)
9 Toe 2 Bar
TOTAL 11 Rounds 34 Reps
*I did this wod 3 days ago and only scored 11 rounds. I think the combination of strategy, rest and a great massage helped me increase my total.

OHSq/ T2B/ PC/ MU, D.U./ Run

WOD 1
20 Minute AMRAP
10 O.H. Sq (135)
15 T2B
15 Power Cleans (135)
10 Muslce Ups
TOTAL 2 Rounds 8 Reps

WOD 2
5 Rounds for Time
35 Double Unders
200 M Sprint
TIME 7:05

HSPU/ C2B/ Box Jumps

WOD 1
15 Minute AMRAP
3 Handstand Push Ups
6 Chest to Bar Pull Ups
12 Box Jumps (25" GS)
TOTAL 11 Rounds 3 Reps

KBS/ P.U./ Sit Up/ Pull Up

WOD 1
3 Rounds Untimed
30 KB Swings (55)
25 Push Ups
20 Sit Ups (strict)
15 Pull Ups
UNTIMED

OPEN WOD 2

WOD 1
10 Minute AMRAP
30 Snatches (75)
30 Snatches (135)
30 Snatches (165)
Max Reps at 210 pounds
TOTAL 86 Reps
*I went in to this workout not knowing what to expect out of my body. I low balled my prediction and said between 75-80. The 75 pound snatches were super light and I finished those within the 2 minute mark. The 135 pound snatches were definitely heavier (obviously) but they werent un manageable. I broke these into 10 sets of 3. 165 was when fatigue hit me. I did not feel strong enough to tie two reps together at any point in time. I think I can score higher on this one when I try again. my new goal is 87-90 : )

Leg Day, 1.5 Mile Run

Strength
Big strength day on the legs today. Today was a nasty compilation of overhead squats, front squats, and back squats. After those I did some stability work and finished with high rep hamstring curls, needless to say I was stumbling in to the break room after this one.

WOD 1
For Time
1.5 Mile Run
TIME 10:46

G2OH/ HSPU/ OHL, Ring PU's/ GHD Sit Ups

WOD 1
12 Minute AMRAP
5 Ground to Overhead (155)
10 Handstand Push Ups
15 Overhead Lunges (45)
TOTAL 3 rds 11 reps
*Very discouraged after this one. Handstand push ups are my worst enemy right now. They are one of the moves I hope does NOT come in to sectionals.

WOD 2
7 Rounds for Time
7 Ring Pull Ups
7 GHD Sit Ups
     REST 2 MINUTES
2 Minutes Max Double Unders
TIME 5:15
TOTAL 150 Double Unders
*Major dizziness from the GHD today. The faster I do these the worse my headache afterwards. It took nearly the entire 2 minutes to recover from the nausea caused by the GHD!

Sectional WOD 12.1 3rd Attempt

WOD
7 Minute AMRAP
Burpees (Jump to a 6" Target)
TOTAL 108

WOD 2
1.5 Mile Run Untimed

CrossFit Games WOD 12.1

WOD 1
7 Minute AMRAP
Burpees (Jump to a 6" Target)
TOTAL 104

WOD 2
7 Minute AMRAP

Burpees (Jump to a 6" Target)
TOTAL 112

Football Gone Bad

WOD 1
Football Gone Bad
3 Rounds for Total Reps
1 Minute Thrusters (95) 25,15,13
1 Minute Box Jumps (25") 25,21,18
1 Minute Push Ups 35,25,25
1 Minute Double Unders 75,55,60
1 Minute Row (Calories)18,17,17
TOTAL 444

Burpees/ Grass Hoppers/ Wall Cl, M.U./ Sq Cl/ Box J/ Run

WOD 1
12 Minute AMRAP
80 Burpees
80 Grass Hoppers
10 Wall Climbs
TOTAL 201

WOD 2
Chest Strength Day

WOD 3
3 Rounds for Time
3 Games Standard Muscle Ups
6 Squat Cleans (145)
20 Box Jumps (Games Standard 25")
TIME 12:50

"Tin Man", Lateral Bounds/ Air Squats

WOD 1
"Tin Man"
5 RFT
5 Power Cleans (215, Body Weight)
5 Bench Press (215, Body Weight)
TIME 4:42
*I was very happy with this score, I think I can get faster but as for now I am happy with where I am at.

Rest 15 Minutes

WOD 2
10 Minute AMRAP
Max Air Squats (to  med ball)
*Every minute on the minute do 10 lateral bounds
TOTAL 254 Air Squats
*Brutal butt/ leg burner! WOWZER was I sore from this one!

Sled Push/ Farmer's Carry

WOD 1
60 yd Sled Push(320 lbs.)
60 yd KB Carry (2x70 lb KB's)
TIME 11:58

Leg Day, Row/ Box J/ C2B Pull Ups

Strength
Big leg day today, high rep speed squats with 135, 185, 205, 215, and 225. We ended with some heavy deadlifts which were extra spicy but felt good!

WOD 1
12 Minute AMRAP
24 Calories (Rowing)
16 Box Jumps (25" Games Standard)
8 Chest 2 Bar Pull Ups
TOTAL 4 RDS +24 REPS
*I was not mentally prepared for this workout. I am in desperate need of a rest day and I think tomorrow will be exactly that.

MU/ Dip/ WB/ DU

WOD 1
10 Minute AMRAP
1 Muscle Up
10 Dips
20 Wall Balls
30 Double Unders
TOTAL 5 Rounds 11 Reps
*I feel great about this wod, the top score at the competition this was done at was 5 rounds 8 reps! I was able to push out 11 reps on the last round. This was a major shoulder burner!

WOD 2
7 Minute AMRAP
Max Double Unders
*Every minute on the minute do 10 GHD Sit Ups
TOTAL Double Unders 264
*I thought of this horrible combination this evening. It was a great wod, I can feel my body slowly acclimating to the GHD machine and the change in levels my body goes through while performing sit ups on it. I had a headache after but it wasn't near as bad as previous GHD WODs!

Burpee/ Bear Complex/ Lunge, G2OH/ Row

2-12-12

"Battle in the Burbs"

WOD 1
5 Rounds for Time
10 Burpees
1 Bear Complex (100 lb. Sandbag)
2 Lunges (100 lb Sandbag)
TIME 3:23
*My "official" time on this wod was 3:28 but I looked at the clock after the sandbag hit the floor and it said 3:23. I am not one to argue with a judge so I let it go but if I ever do this wod again I want to compare to my actual 3:23 time.

WOD 2
For Time
37 Ground to Overhead (135)
1,000 M Row
TIME 7:17
*Another great wod by the CrossFit Naperville crew. I liked the way this was designed. The goal was to get 5,000 pounds from the ground to over your head. You could either use 95 lbs for 53 reps, 135 lbs for 37 reps or 165 for 30 reps. I chose 135 because I thought I could keep a decent pace without risking injury. I finished right around where I thought I could. I didn't kick up my rowing until 150 meters out and looking back I think I could have pushed the pace for the last 200-250 m. I chalk the entire weekend up as a great learning experience with great friends!

37 Ground to Overhead (135)
 1,000 M Row

DL/ T2B, Sprint/ Wall Balls

WOD 1
5 Rounds for Time
15 Deadlifts (185)
15 Toes 2 Bar
TIME 7:30
*I did this wod back in August and finished in 7:18, I attribute the difference in time to muscle fatigue from the GHD sit ups I did yesterday. My forearms fatigued a lot faster than usual too. No excuses though, getting better everyday.

WOD 2
3 Rounds for Time
120 M Sprint
25 Wall Balls
TIME 4:48
*I did this wod in preperation for Saturday's competition. It gave me good practice on wall balls. I have started to enjoy shuttle runs, kind of sick, I know.

Double Unders/ KB Swings

WOD 1
5 Rounds for Time
25 Double Unders
25 KB Swings (53)
TIME 6:12
*KB Swings are my forte, with that said I felt really good during this wod. I only messed up once on my double unders and that was because my shoe lace came undone. Lesson learned - double knot!

WOD 2
5 Rounds for Time
60 Yard Sled Push (180lbs + Sled)
15 Pull Ups
15 GHD Sit Ups
TIME 15:55
*This one was absolutely horrible. I dropped to my knees twice during the workout. The sled is no joke and the GHD sit ups might have ruined my day. Looking forward to doing these more often!

Box Jumps (2/7/12)

WOD 1
For Time
150 Box Jumps (25", NOT game standard but open hips at the top)
TIME 6:56
* I did this wod purely because of my poor performance yesterday. I still didn't find a rhythm until I was 50 some reps in. I did 75 in 3:39 and I finished in 6:56, basically what this means is I jumped much too slow for the first 75.

Muscle Ups/ Sled Pull, Box J/ Thrusters/ Burpees (2/6/12)

WOD 1
20 Minute AMRAP
Max Muscle Ups (Not game standard, performed from flexed arm hang)
30 Yard Sled Pull
*Score is total Muscle Ups
TOTAL 30 Reps
*I did more consecutive Muscle Ups in this wod than I ever have before. This wod felt great! Slowly working on my Muscle Up form and validity.

WOD 2
12 Minute AMRAP
12 Box Jumps(25", NOT Games Standard but open hips at the top)
6 Thrusters(95)
6 Bar Facing Burpees
TOTAL 7 Rounds 12 Reps
*I will be doing this wod again, soon! I got my A$$ handed to me on this one. My box jumps were terrible, I had no rhythm out of the bottom. I plan on working on these a lot before the open.

Row/ G2OH/ T2B/ Burpees (2/5/12)

WOD 1
3 RFT
15 Calories (Row)
15 Ground to Overhead (145)
15 Toes to Bar
15 Burpees
TIME 14:59
*I did this wod at home in my basement, frustrating doesn't even begin to describe this experience. The collars I chose to use were suppose to be heavy duty collars that wont move, they weren't and they moved. I spent a couple breaks pushing my bumpers in. Other than that I realized how much attention my Ground to Overhead movement needs. As of right now I do NOT feel ready for next Saturday.

Thruster/ Box

WOD 1
For Time
23 Thrusters (155)
*Every minute do 5 Box Jumps (25"/ Games Standard)
TIME 2:57

WOD 2

Double Unders, 1,000 M Row

WOD 1
For Time
300 Double Unders
TIME 4:27
*There's good news and bad news with this wod. Good news is my first 141 double unders were unbroken! Bad news is I was competely spent after those 141! 141 in a row is a PR for me, previously 103 was my best.

WOD 2
For Time
1,000 M Row
TIME 3:13.3
*New PR on the rower today. My old PR was 3:15 I believe. This wod felt great until I got off the rower. The taste of blood was lingering in my mouth for a while after this one and my legs felt bound up like rubberbands.

Row/ Pull Up

WOD 1
For Time
40 Calories Rowing
40 Pull Ups
30 Calories
30 Pull Ups
20 Calories
20 Pull Ups
10 Calories
10 Pull Ups
TIME 9:39
*I did this wod at home and used my cell phone as a timer. I watched my phone jump from :30-1:00 for no reason so when I finished right at 10:39. With the phone mess up AND intentionally starting :30 seconds in, I finished this one in 9:39. Deep stretching and foam rolling the rest of the night for me.

Multiple WOD Day

WOD 1
7 Minute AMRAP
7 Hang Squat Cleans (135)
TOTAL 4rds 11 reps

REST 5 Minutes

2 Minute AMRAP
Double Unders
TOTAL 123

WOD 2
6 Minute AMRAP
3 Front Squats (205)
3 Bench Press (205)
TOTAL 9 Rounds

WOD 3
30 Minute AMRAP
Team WOD
30 yd Sled pull (230)
10 Burpees
30 yd Broad Jump
*Rotating every 10 minutes with Lucas and Molly
*We did not keep track of the rounds but it was one of the tougher wods I've done in a while. I actually wiped out on a set of broad jumps from fatigue! It was great.

WOD 4
50 Back Squats (75)
5 Rope Ascents (15')
40 BS
4 Rope Ascents
30 Back Squats
3 Rope Ascents
20 Back Squats
2 Rope Ascents
10 Back Squats
1 Rope Ascent
TIME 11:30

*A great day of training. I felt very energetic today and my body held up to the beating. I did more wods today than I have done in 2 weeks. I want to be as fit as I possibly can be for the "Battle in the Burbs" February 11th! Another big day of training tomorrow!

2k Row

WOD 1
For Time
2k Row
TIME 6:49

HSPU/ KBS/ HSn/ SHPU, Rope Climb/ Back Extension

WOD 1
3 RFT
5 HSPU
10 KBS (70)
15 Hang Snatch (95)
20 Show hand Push Ups
TIME 8:58
*Shoulder burner big time. I felt good going into this wod and got smacked in the face during SHPU's of round 2. The shoulder fatigue was extreme.

WOD 2
7 Minute AMRAP
1 Rope Climb
15 Back Extensions
TOTAL 6 Rounds
*Rope climbs felt better than ever!

Muscle Ups, Double Unders/ Box Jumps

WOD 1
30 Muscle Ups for Time
TIME 7:10

WOD 2
12 Minute AMRAP
25 Double Unders
10 Box Jumps (28")
TOTAL 10 Rds + 7 Reps

Row/ Burpees/ Wall Balls

WOD 1
For Time
Row 500 M
5 Muscle Ups
Row 500 Meters
TIME 5:00

WOD 2
21-15-9
Calories
Burpees
Wall Balls
-40 Yard Shuttle Run Between Rounds-
TIME 7:50

Front Squat/ Pull Ups, Burpee/ Kettle Bell Swings/ Double unders

WOD 1
3 RFT
10 FS (135)
10 Pull Ups
TIME 2:20

WOD 2
21-15-9
Burpee
Kettle Bell Swings (53)
Double Unders
TIME 5:15

Wall Balls/ Toes 2 Bar

WOD 1
5 RFT
12 Wall Balls
12 Toe 2 Bars
TIME 5:28
*T2B's were the limiting factor here. I have neglected my lower abs these past few months.

Burpee/ Sled Push

WOD 1
5RFT
20 Burpees
40 Yard Sled Push (235)
TIME 13:28
*The burn in my legs was nothing like I have ever experienced during a sled push. Literally I don't think I have ever pushed a sled that far in a wod. At least not in 20 yard increments. The stress on the shoulders also played a roll when it came around to burpees too.

Front Squat PR, AGAIN!

Strength
Front Squat
6x3
*I worked up to a heavy 3 today. My 5th set felt great and I had already hit a 10 pound 3RM PR so I decided to go for 5 more pounds. New 3 Rep Max for Front Squat is 275 pounds!

Deadlift
1x5 @225
1x5 @315
1x5 @315
1x5 @335
1x5 @355

Chipper, FRAN

WOD 1
For Time, with :30 rest between movements
25 Burpees
25 Hang Snatches (75)
25 Hang Squat Cleans (75)
25 Alternating Lunges (75)
25 SHPU
25 KB Swings
TIME 9:34

REST 15 Minutes

WOD 2
FRAN
21-15-9
Thrusters (95)
Pull Ups
TIME 4:27
*Well, today Fran won. I knew I should have passed on this one. Either way I guess I got more fit from training. After a heavy shoulder strength session then the shoulder dominant wod just before Fran, I could barely push through the movements.

DL/ SHPU/ Box Jumps

WOD 1
15 Minute AMRAP
9 Deadlifts (155)
12 Show Hand Push Ups
15 Box Jumps (25")
TOTAL 9 Rounds 3 Reps
*I did this wod last year but for some reason I did not blog what my score was, nor did I submit it to the CF games website. Kind of frustrating because I can't remember what I scored. I have cut back on my Met-Con training and increased my strength sessions and my intensity during strength sessions and it has completely paid off. I feel stronger than ever and more energetic than I have felt in a long time. I am truly enjoying my current routine.

Spin Class

Sunday Brandy and I headed to the FC to do a spin class at 11. It was a lot of fun and a nice change of pace. Even though majority of my training is CrossFit, I enjoy mixing it up from time to time. Constantly varied...

Front Squat PR, Hang Clean/ Box Jumps/ SDHP

Strength
Front Squat
6x3
*I worked up to a new PR today. 260 pounds for a set of 3. I attribute the new PR to my recent purchase of Olympic lifting shoes! They feel great and really allow me to stabalize mid-rep and push through!

WOD
Untimed
5 Rounds
5 Hang Cleans (135)
10 Box Jumps (30)
15 SDHP (70)
*Do to construction at the box I did my wod at the fitness center today. I hate using a stop watch for timing wods now that I have been spoiled with the big red timer. So, I did this one untimed. I was still dripping at the end. I am anxiously waiting for the construction to be finished so I can start training a little better.

Double Unders/ Burpees, Power Clean PR

WOD 1
3 Rounds for Time
21-15-9
Double Unders
Burpees
2 Minute Rest between rounds
TIME 13:18

Strength
Personal Record 260#'s

"Eva", Cash Out

WOD 1
"Eva"
5 Rounds for Time
800 M Run
30 Pull Ups
30 KB Swings (70)
TIME 38:10
*This wod crushed me, as would any 38 minute workout should. I was sore for days following this one. It felt good to get after this one.

CASH OUT
*A "cash out" wod is a short workout that is usually skill based. Training skills when you are tired is what makes you better, in my opinion. Think of it as shooting free throws at the end of an intense practice!
21-15-9
Double Unders
Wall Balls
TIME 2:20