11.17.12 - Saturday

60 calorie row
50 front squats (65#)
40 box jumps (20")
30 knees to elbow
20 burpee box jumps
10 HSPU
Time 16:18
Ugh


11.15.12 - Thursday

Snatch practice - worked 1 RM up to 118#, couldn't get under 123# with new technique
Then
15 reps at 113#

11.13.12 - Tuesday

10-9-8-7-6-5-4-3-2-1 of:
Ring dip, GHD sit up, push jerk (75#)
Time - 9:28

11.12.12 - Monday

Back squat 5x3 at 165#
Then
AMRAP in 5 minutes of
1 power clean (110#), 1 C2B PU
2, 2, 3, 4, 4, 5, 5
(Similar to last week at Get Built)
Score - 7+11

11.10.12 - Saturday

Complete for time: 100 wall balls (14#/10') and 200 DU, any order
Time - 9:01
DUs felt "off" today

11.7.12 - Wednesday

At Get Built Chattanooga CF
1 RM deadlift - 255# (tied recent PR, pulled it twice)
then
50-40-30-20-10 of DU and airsquats
Time - 5:34
(rope got knotted and lost some time untangling)

11.6.12 - Tuesday

At Get Built Chattanooga CF
1 RM Shoulder Press - 115# (tied PR)
Then
21-15-9 of wall balls (14#/10') & burpees
Time - 4:14

11.5.12 - Monday

At Get Built Chattanooga CF:
Back squat 1RM - 225# (PR!)
then
AMRAP in 5 min of
1 C2B pull up, 1 power clean (85% BW, 110#),
2, 2, 3, 3, 4, 4, etc
Score - 7+8

11.3.12 - Saturday

Bamboo bench press 2x15
then
Bench press 5-5-5-5-5
max - 125x5

Cash out - max rope climbs in 3 min. Score = 9!

11.2.12 - Friday

"FRAN"
Feeling sick today, still did okay but could def do better!
3:43 Rx (PR!)

10.31.12 - Wednesday

CrossFit Total! - completed in less than 20 minutes!
Backsquat - 220 (PR!)
Shoulder Press - 110# (5# under PR)
Deadlift - 255# (recent PR!)

10.29.12 - Monday

AMRAP in 12 minutes of: 1 MU, 1 OHS (95#), 2, 2, 3, 3, etc
Score - 56

10.27.12 - Saturday

“The Nightmare on Wheatland Street”
Teams of 4 complete for time:
  • 4 x 200m relay run
  • 200 ground to overhead (75/55#)
  • 200 box jumps (24/20″)
  • 200 kb swings (53/35#)
  • 200 wallballs (20/14# to 10/9′)
  • 200 pushups
  • 4 x 200m relay run
With Lindsey, Jason, and Ray - Time 31:02

10.26.12 - Friday

Max consecutive PU - 48 (PR!)
then
Sumodeadlift 5x1 (training max) at 250#

10.25.12 -Thursday

Backsquat 2-2-2-2-2
Max - 200#
Then - some DL and snatch work
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