100 burpees, run a mile

This was a great way to start the week. I wanted a knock down wod:

For time:

100 burpees

Run a mile

Time: 5:48 (100 burpees) 12:47 overall

Really happy with this. Not sure I could have done the burpees faster, it I could have run faster.

Deadlifts and Muscle Ups

This is the first part of the last workout of the 2012 regionals:

3 rnds for time:

7 deadlifts at 275
7 muscle ups

Time: 4:51

The prescribed weight is actually 345 lbs, but there is no way I am ready to do that weight. I will hae to work up to it.

Front Squats, Wall Balls, Toes to bar

After a brutal flag football game yesterday, I was not excited about doing anything today.

Front Squats
3, 3, 3

Weight:  225, 245, 250 (PR)

then . . .

3 Rnds for Time:
21 Wallballs
21 Toes to Bar

Time:  6:23

I could have gone faster on the metcon, but my hips are torn to pieces from football.  Happy with my front squat PR.

Crossfit Total

Always a good test to check progress:

"Crossfit Total"

1 rep Squat
1 rep Press
1 rep Deadlift

Weights:  310, 155, 395 = 860

Not too bad.  I was happy with my squat.  However, my press and deadlift appears to have plateaued.

Squats, Deadlifts, and Lunges

This is a horrible CrossFit leg day:

3 rnds for time:

50 squats
25 deadlifts at 95 lbs
30 walking lunges

time:  8:36

not too bad.  I did all of the first round unbroken.  I did all deadlifts unbroken.

Single Back Squat

I was coaching this night, but decided to step in for a few squats.

Single Back Squats

1, 1, 1, 1, 1

Weight:  305 lbs.

Not quite a PR, but close.

Paul

This is a hero wod for an officer who was killed in Pittsburgh:

"Paul"

10 Rnds for Time:
4 strict pullups
1 deadlift at 275 lbs
7 burpees
9 DU's
100m Run

Time:  16:32

Or something like that.  I did it the other day, can't quite remember my time.

Running, Rope Climbs, HSPU's

This was similar to a past workout we did. Good way to start the week and get outside:

AMRAP 18 min

400m Run
1 Rope Climb
Max effort HSPU's

HSPU Reps: 60

Not too bad. I managed to keep my HSPU's 7 and above. My runs started fast, but died off around round 4.