Single snatches, then push press and double unders

This was a great way to start the week.

Snatches
1, 1, 1, 1, 1, 1, 1

Weight: 145, 155, 165, 170, 175, 180(PR)

I quit max effort early to do a second wod

21, 15, 9
DB Push press @45 lbs
Double unders

Time 2:00

I need to do mt push presses unbroken. I had to break up the 15's

Single Back Squats

despite the pain from this week's workouts, heavy back squats were on the menu.

Back Squats
1, 1, 1, 1, 1

weight: 265, 285, 300, 305, 310 (PR)

It was nice to finally break the 300 lb mark. Not only did I break the mark, I surpassed it by 10 lbs. YAY!!!

Power cleans/hspu/deadlifts/pushups/sit-ups

We had a couple short, but intense wods tonight.

As many reps as possible in 5 minutes;
3 Power cleans @185 lbs
4 Handstand pus ups
Rest, then
As many reps as possible in 5 minutes;
5 Deadlifts @ 245 lbs
7 Push ups
Rest;
Max reps of sit ups in 2 minutes.

Reps: 212

The clean weight was a little high. I need to reduce the weight if I do not get stronger by the next time this wod comes up.

Josh

I was actually feeling a little sore tonight from the burpees yesterday. But, we always have to give it all for the heros.

"Josh"

For time;
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

time: 7:45 at 95 lbs

I wanted to finish somewhere in the 8th minute, so I surpassed my goal.

100 burpees for time

We are about to start the 100 day burpee challenge. So, we set our control time today.

100 Burpees for time:

Time: 6:10

That was almost 3.5 minutes faster than a year ago.

30 Muscle Ups

This was the first time doing this on rings.

30 Muscle Ups for time:

6:44

I did this wod in Oct. 2009. On the rings, I finished in 7:09. Nice new PR.

Thrusters, Burpees, Sit-ups

We debated taking today off to rest for Saturday. But, we liked the wod so much that we decided to skip Saturday and do 5 in a row.

3 Rnds for time:
30 Thrusters (65/45)
30 Burpees
30 Sit-ups

Time: 16:48 at 65 lbs

This sucked, but I love burpees

Helen

This is one of my favorite wods. I was excited for it.

"Helen"
3 rdns for time:
400m Run
21 KB Swings (1.5 pood)
21 pullups

time: 9:23

This was about 20 seconds faster than about 4 months ago. Not too bad. I need to increase the speed of my runs.

Front squats

Heavy squat night tonight. I don't like back squats, I love overhead squats, I am ok with front squats.

Front Squats
3, 3, 3, 3, 3

Weight: 205, 225, 235, 240, 245(PR)

Maintained some pretty good form. Happy with the PR

The Valentine's Day Massacre

It is Valentine's Day. We had to do a special wod.


5 minutes max cleans (135)
-5 burpees on the minute every minute
4 minutes max push jerk (95)
3 minutes max squats
2 minutes max pull ups
1 minute max push ups

Reps: 314

Xzhibit and Debbie

I was not feeling week today, but I took a break, rested up, and went to work.


Xzibit
3 rounds for time;
3 Clean and jerks @ 155 lbs
6 Burpees
12 Box jumps

Time: 4:10

Debbie
As many rounds as possible in 12 minutes;
3 Muscle ups
6 Toes to bar
12 KB swings

Rnds: 7 plus MU's and toes-to-bar

I designed these wods and they went really well.

McGhee

It was not feeling really sore today, just a little exhausted. I was really happy to see a hero wod:

"McGhee"
As many rounds in 30 minutes of;
5 Deadlifts (275) (scaled to 245 lbs)
13 Push ups
9 Box jumps

Rounds: 15 plus 1 deadlift

This was one round more than in October, 2010. The deadlifts killed my back. It did not matter how hard I tried to keep the weight on my hamstrings, it ended up on my lower back. I have to figure out how to solve this issue.

Jackie

With exhausted legs, I attacked this one tonight as well as possible.

"Jackie"
1000m Row
50 Thrusters, 45 lbs
30 pullups

time: 8:25

I really need to string more thrusters together.

Single deadlifts

Saturday's team wod killed me today. But, I pushed through with the deadlifts:

Single deadlifts
1, 1, 1, 1, 1, 1, 1

Weight: a lot of different lifts- pr'ed at 385 lbs

Did two handstand pushups on the rings tonight. They were separated by a number of minutes in between.

Thrusters and sit ups

I had to sub coaching at the 5:30 class tonight. Then, for 6:30, the winner of Fall Brawl showed up for a visit. It was nice to go head to head.

Alternating ladder between Thrusters and Sit-ups:
10 – 1
9 – 2
8 – 3
7 – 4
6 – 5
5 – 6
4 – 7
3 – 8
2 – 9
1 – 10

Time: 5:33

Shoulder Progression

It has been a while since I did the shoulder progression. At Crossfit Confluence we try to keep the same weight throughout the whole wod. I thought this would be too light for my push press and push jerk, but I pushed so hard during my shoulder press that the same weight worked.

Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

weight: 155 lbs.

Deadlifts and burpees

Going with my love of burpees, I liked this wod from the time I saw it. The Workout:

5 rounds for time:
7 Deadlifts @ 225lbs
11 Burpees

Time: 5:43

Not too bad. A great wod.