Movin' Weight

WOD

pull-ups, dips, push-ups to warm-up

Crossfit Total
BS : 315
SP : 155
DL : 365
Total: 835

Notes: Those are not elite numbers.

Oly lifting buffet

WOD

KB Complex to warm-up

Snatch, triples, 45, 65, 95

Power Snatch, single, 115

OHS, 135, 155

Power Clean, doubles, 185

Jump Shrug Clean, triples, 205

Jump Shrug Snatch, triples, 205

Notes: Good to be back under the bar. My snatch technique is still bad. There is a logic to the numbers.

Suck N' Blow

WOD

1 )10 Rock Jumps
10 Push-ups
10 Rounds : 9:46

2) 5 pistols, right leg
1 muscle-up
5 pistols, left leg
1 muscle-up
5 rounds : 5:40

Notes: I have been enjoying a short break from from my challenge doing some alpine climbing. I decided to get back into training by doing the first circuit at 9,500 ft. I was "gassed" by the second round (I usually don't get gassed). The second circuit was done at sea level in lovely (but foggy) San Francisco. I couldn't do more than 1 mu because the rings were damp from the fog.

Dynamic Effort

WOD

Bench, 8X3, 125+25 chain, rest 40s between sets

50 Box Jumps, 24'', 2:50


1 RM Two-leg Standing Broad Jump


1 RM One-leg Standing Broad Jump

Notes: Tried to move the bar as fast as possible. Box jumps were easy but burned. I am already thinking post-challenge. I want to be lighter and more powerful. Speed Work is key.

Take Warning

WOD

1 RM Box Squat : 305
a lot of weight & a short box

5X3 Squats 245 + 25lbs of chain, rest 40s between sets

3 pull-ups
4 dips
5 push-ups
30 rounds : 26:26

Notes: 8 weeks until challenge!! Time for Hard Routine. I'm satisfied with squats. Full box squats for max. The triples were touch-and-go. 30 rounds is an old school weight loss program, i.e. 30-minute-sets.

Gettin' on the Happy Apple

WOD
shoulder press, singles, 145, 155, 165 (f), 165(f), 160

165 - fail


160 - success (with press-outs for rotator cuffs)

shoulder press, max reps X 135 (6)

Notes: I feel like I can press body-weight (175) on a good day. I need speed/dynamic effort work. That part of my challenge is reasonable. The sadness of a short workout was offset by the joy of watching Matt demolish his old DL PR (225) by pulling 265. He still had gas in the tank. Bravo!

Two-a-days (again)

WOD

1) max rounds in 2 minutes
rest 2 minutes

sit-ups : 90
push-ups : 79
squats : 112
supermans : 60

then
400m X 3
not for time

rest 1 hour

2) 100 ft walking lunge
max pull-ups (26*,15,9,9,6)
20 pushups
5 rounds
time: 9:22

* Personal Record for pull-ups !!

Notes: I joined Crossfit 805 for #1 and Santa Barbara Crossfit Community for #2. It was very motivating to workout with other people. This is the start of a great community. The workouts were very similar to Physical Fitness Tests for the Armed Forces (without the 3 mile run). I scored high but not perfect. I had ridiculous DOMS in my legs for the next two days. I have the endurance for my challenge, but still need more strength.