"Johnson"

WOD 1
"Johnson"
20 Minute AMRAP
9 Deadlifts (245)

8 Muscle Ups

9 Squat Cleans (155)

TOTAL 3 rrds + 11 reps

*This wod was a quick 20 minutes. The weights were heavy and my muscles are tired but it was still a great workout. I will try to upload a video from today's wod, I was only able to record 10 minutes of it. Lucas and I have been keeping up with our hero wods lately. Our goal is to complete all of them. We have also decided what our "holiday" wod will be for Memorial day! It is nothing short of ridiculous and I think Brandy will be joing us too!! Stay tuned for more info!

On a side note, I am VERY proud of my wife Brandy! She learned how to power clean AND front squat today. She is an amazing athlete and a great Crossfitter!

1st LT. Michael E. Johnson, 25, of the US Marine Corps 7th Communication Battalion, 3rd Marine Headquarters Group, III Marine Expeditionay Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

Air Force WOD

Strength
Shoulder day with Mike.

WOD 1
"Air Force WOD"
20 Thrusters(95)
20 SDHP(95)
20 Push Jerks(95)
20 Overhead Squats(95)
20 Front Squats(95)
4 Burpees Every Minute
TIME 6:59
*My body is absolutely exhausted and I keep doing these workouts... Not really sure why. I think I PR'd by over 30 seconds on this one but I think I can take a significant amount of time off of the score I got today too. With a clock in sight the entire wod I think I can time movements and breaks a little better. Non-the-less I will not be attempting this wod for a while.

OHL/ StC/ KBS/ SDHP

WOD 1
15 Minute AMRAP

16 Overhead Lunges
8  Skin the Cats
16 Kettle Bell Snatches
8 Sumo Deadlift High Pulls
TOTAL 3 Rounds + 42 Reps (186 Total Reps)
*Going into this I felt great, that ended once I picked up the bar. My body needs a rest day and it told me loud and clear this afternoon! I did NOT anticipate this workout crushing me like it did. I was never out of breath, just muscle fatigue the entire time. I had to mentally and physically fight to get through each rep! I'm looking forward to a "low workload active rest day," that's what I'm going to start calling them : )

Row, Thruster/ Pull Up

Strength
Back day with Mike.

WOD 1
4 RFT
Row 1,000 M
Rest 1 Minute
R1 3:17
R2 3:35
R3 3:33
R4 3:32
*This wod set my butt on FIRE! I was trying to get a PR on my first 1,000 M, 3:17 is a new PR and I think I can go even faster next time! I leveled out around 3:30's which is what I was hoping for, my goal was all four rounds under 3:40. Maybe next time I will shoot for sub 3:30's!

WOD 2
7 Minute AMRAP
Thrusters (95)
Chest to Bar Pull Ups
3, 3, 6, 6, 9, 9, 12, 12, 15, 15, 18, 18, etc...
*I just realized I did not have the right amount of weight to count this as a re-do for the sectional wod. I was suppose to use 100 lbs. like I did the other day. I did take 10-15 seconds to set a rower up for Brandy during her wod(which she kicked butt at). Overall a great day of training! I really feel like I am hitting a good stride in my training!

Light Leg Day, "D.T."

Strength
Light leg day with Mike. The soreness in my entire body is growing by the hour! That being said, the intensity level of my leg day with Mike was taken down a notch or two!

WOD 1
5 RFT
12 Deadlifts(155)
9Hang CLeans(155)
6 Push Press(155)
TIME 10:58
*This was a great wod to get in at the end of my day. My forearms were fried by the end of the 3rd round. I look forward to doing this one again and cutting some time off!

Video WOD, EASTER WOD

Strength
Chest day with Mike. We worked on some DB movements.

WOD 1
10 Minute AMRAP
6 HSPU
12 Pull Ups
18 Wall Balls

5 ROUNDS + 2 REPS

*This workout was a complete shoulder burner! The HSPU's were near impossible after the second round. I'm happy to say the pull ups were a piece of cake! Easiest pull ups have felt in a while!

REST 10 Minutes

EASTER WOD

For Time:

2 Mile Run

150 Kettle Bell Swings

150 Wall Balls

150 Sit Ups
150 Box Jumps

150 Double Unders

1 Mile Run
TIME 1:17.30
*This was a BAD idea to do after the 10 minute AMRAP. I was fatigued before I even started the clock. Originally there is a 2 mile run at the end of the wod but I was alone and experiencing some serious chest pain that led me to walking the last 200 M of the final mile. I have never quit a wod early like this before, I was in serious pain. Doing this wod fresh would get a much different result. It was still fun and the holiday tradition continues! I'm drreading the 4th of July!

Sectional WOD # 6

WOD 1
7 Minute AMRAP
Thrusters(100)
Chest to Bar Pull Ups
Sets of 3,3,6,6,9,9,12,12,15,15
*I got all 15 C2B pull ups. This wod was horrible. I was feeling sorry for myself from the start, I think I can get through some of the 21 set if I go in with the right mind set. Better luck next time!