11.18.10 - Thursday

REST

(15 consecutive HSPU to floor)

11.17.10 - Wednesday

CrossFit Total
Back squat - 200# (tied PR)
Shoulder Press - 105# (tied PR)
Deadlift - 260# (5# under PR)

Total - 565 (PR!)

11.16.10 - Tuesday

90 sec burpees for reps
AMRAP in 15 min of:
- 15 K2E
- 10 box jumps 25# (Rx+)
- 5 SDHP (65#)
90 sec burpees

score: 30,6,24 = 60

11.15.10 - Monday

3 rds at 85#
- 7 front squat
- 7 power snatch
- 7 OHS
- 7 burpee lat jump over bar
time - 10:49

- 3 hours later -

Thrusters 3-3-3-1-1-1 (off the rack)
1RM - 140# (PR!)

11.14.10 - Sunday

REST

11.13.10 - Saturday

HELEN (Rx)
time - 9:49 (PR!)

11.12.10 - Friday

WODS from Mid Atlantic Challenge (@ CFKOP)

WOD 1 - time 6:53
(didn't have to catch ball each time)

WOD 3 - time 2:47
(rowed faster, ~1:53 pace, but tripped on wall balls)

11.11.10 - Thursday

Push Jerk 5-5-3-3-1-1-1-1
max - 150#

3 rds:
- 5 HSPU (on 25# plates)
- 5 HPC (95#)
- 50 DU
time - 6:38

11.10.10 - Wednesday

REST

11.9.10 - Tuesday

REST

11.8.10 - Monday

Fight Gone Worse:
- MU
- Back Squat (95#)
- pistols
- push press (55#)
- mountain climbers

~80% intensity / recovery

score - 473

11.7.10 - Sunday

Mid Atlantic Hopper Challenge

WOD 4:
AMRAP in 7 minutes of:
- 5 push jerk (95#)
- 12 KBS (1 pood)
- 7 burpees (tap heels)
score - 4 rds + 4 burpees

WOD 5: Top 10 women only
34 DL @ 95#
48 pushups (release hands)
19 ring dips
4 snatches (95#)
37 toes to bar
45 push press (55#)
43 pullups
time - 18:32

(had a really hard time with the snatches)

11.6.10 - Saturday

Mid Atlantic Hopper Challenge

WOD 1: 30-20-10 of wallballs (14#,10') and HPC (65#)
time - 7:32

WOD 2: 3 min of back squat (135#) for reps
score - 40

WOD 3: Row 500m then 44 DU
time - 2:40
(note - rowed ~ 1:58 pace, strung all 44 DU)

11.5.10 - Friday

REST

11.4.10 - Thursday

REST

11.3.10 - Wednesday

REST

11.2.10 - Tuesday

Deadlift 3-3-3-3-3
max - 235x3

1RM - 265 (PR!)

11.1.10 - Monday

100 OHS & 100 push press (65#)
time - 13:51

(could divide any way, I did 10 rounds of 10 & 10)

10.31.10 - Sunday

5k run with John at Haverford - easy pace

10.30.10 - Saturday

Snatch balance
max 125#

21-15-9 snatch (65#) and pullups
time - 5:30

10.29.10 - Friday

Wolverine Cub (men's Rx)
4 rds:
-400m run
-10 C&J (95#)
-20 PU
-50 SU
time - 26:41

10.28.10 - Thursday

Rest... too busy today! :(

10.22.10 - Wednesday

REST

10.26.10 - Tuesday

NANCY (Rx)
time - 15:21 (PR!)

legs were really tired from yesterday... was trying for sub-15

10.25.10 - Monday

Cleans 5-3-3-2-1-1-1
max - 155#

(got 160# to rack 3x but couldn't stand up with it)

10.24.10 - Sunday

REST

*Happy birthday Chloe!*

10.23.10 - Saturday

"MURPH"
time - 45:12

10.22.10 - Friday

Bench Press 5-5-5-5-5
max: 115x5, 120x4

Weighted PU 1-1-1-1-1
max: 63#

10.21.10 - Thursday

REST - IRRS visit to Limerick

10.20.10 - Wednesday

REST

10.19.10 - Tuesday

75 DU
12-9-6 of
- DL 185#
- KBS 55# (Rx+)
- burpee lat jump over bar
75 DU
time - 9:37 (very tired today!)

10.18.10 - Monday

Front Squat 3-3-3-3-3
max - 165x3

Then @ 60% of 3RM (100#):
3 rds: 7 FS, 7 deadhang PU
time - 3:22

10.17.10 - Sunday

REST

10.16.10 - Saturday

Barbells for Boobs
Grace (Rx) 3:13 (PR!)

1 min wall balls (14#, 9') = 32
1 min 6ft wall ascents = 12