Off Thur thru Sun

Sick
May have been pushing myself too hard and not sleeping enough.

Linda second time (sweaty bastard)

Mon Rest day (massage) 10 workouts in 10 days prior
Tues Sick day (went to bed at 8 with wicked headache)

Wed
Linda- 3 bars of death
Deadlift 255lbs
Decline (3 foot high) Pushups
Cleans (135lbs)

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

Each lift that many reps before moving down to next rep (dead, push, clean at 10 then all at 9 etc)

32:19 (prev 40:30 with some subs)

Tabata this

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71




I got a total number of 281
Final score (lowest score of each round added up) 35

The Chipper (Crossfit Games 09 Final WOD)

For time:
155 pound Squat clean, 15 reps
30 Toes to bar (sub Knees pull up to elbows)
30 Box jump, 24 inch box (sub 20")
15 Muscle-ups (sub 45 dips, 45 pullups)
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Otherwise as Rx'd

47:40 Toughest, longest workout yet.

Max Snatch and Triplet

155lb max lift (hurt shoulder doing)


4 HSPU (modified to decline pushups off rack)
8 50# KB swings
12 anchored situps

AMRAP in 8 min

Got 5 rounds , 4,8 and 5

Tough one

500 meter row
12 reps 135lb Power clean
15 reps 95lb Thrusters

X 5 rounds for time

38:38

Yucky day

50 Oly bar thrusters
25 pullups
40
20
30
15
20
10

23:50 Slow and painful. Chasing kids away and in bad mood.

Back squat 2-2-2-2-2-2-2-2-2-2

265lbs
Do 2 reps at the top of each minute for 10 minutes.

Could have went a little heavier. No near failure reps.

Rings and deadlifts

Supposed to be SDHP and Front lever lowers.

Did 21 SDHP and shoulder hurt

Switched to Deadlifts (5 reps at 135)
and front levers (1 rep)

X 7 rounds

Not for time. Front levers suck.

Row 2500 meters

9:02 for 2500m

1:48\500 at damper of 5

(5km PR 19:12)

Kelly scaled

5 (I did 3) rounds for time of:

30 Oly bar Thrusters
30 20" box jumps
500 meter row

3 rds in 21:24

Wed: Rest day
Thurs: Rugby practice (tweaked knee)

POST #100!

5 rounds for time:

5 - 135lb Front Squat (supposed to be thruster but forgot till the third round)
15 Pullups
15 Bench Dips
500 meter row


29:30

Snatch

7 power snatches
7 Balance snatch
7 OHS

X 7 rounds for time

Supposed to be 95lbs ( I thought it best to do technique with just the bar)

14:30 (wouldn't even venture a guess at time if it was 50lbs more)

Met Con

10 min Handstand Pushups
5 min Squats
2 min pullups
1 min pushups


Handstand pushups = 4 and then switched to 3-4 foot bar on squat rack for footrest = 45degree angle decline pushups

52

Squats
112

Pullups
22

Pushups
21

207 Total

Back squat max

1-1-1-1-1-1

135-225-295-345 (PR)

15 consecutive pullups in w\u (PR)

Fri was a rest day

Total

Clean
Bench Press
Overhead Squat

1 rep max

205 Clean (prev 235 Power clean PR) (failed on 225)
185 Bench (shoulder not cooperating, prev 235 close grip)
175 OHS (may have gone more but chickened out)

C+J and Situps

3 rounds for time
10 reps Clean and Jerk at 135lbs
30 situps (feet anchored)

10:30 Fast yet hard workout. Reminds me of Fran
Tore left hand a bit

PR 14 consecutive pullups in warmup

Lacrosse and Monday

Sun- 2 hour lacrosse practice

Monday

15 Deadlifts at 225lb
40 Pullups
12
30
9
20
6
10
3
5
For time 20:45