Wednesday April 21st, 2010
A. 10 Thrusters; rest 1 min x 5 sets - build load per set
(constant movement is required, no pausing at rack or overhead)
B. L Pull Ups @ 2110; 5 x 5 - weight yourself as needed; rest 3 min b/t sets
C. GHD Raises @ 1010; 20 x 5 sets; rest 90 sec
A. 110/120/125/130/135(7)
B. 5-5-5-5-3 all bwt
C. 20-20-20-13-10
fighting a headache again today... tight muscle in my neck are the cause I think...
Tuesday April 20th, 2010
A. 10 touch and go SDLHP to chin; rest 1 min x 5 sets - build load per set
B. Ring Push Ups @ 31X1; amrap x 5 sets; rest 2 min b/t sets
C. flight simulator
A. 132-142-144.5-147-149.5(6)
B 12-8-6-6-5
C. 12:54, I was done round of 50 with no trip ups in just under 5 mins, then I got a really bad pounding headache, walked around for about a min and a half to see if it would go away, it did untill I started skipping again. Paced around some more after 45 then worked my way back down the ladder in pain with a few trip ups. Wanted sub 10...
Sunday April 18th, 2010
part 1:
A1. 40 wall balls (20#/14# to 10 ft) unbroken x 4 sets: rest 180 sec
A2. 30 unbroken chin ups x 4 sets; rest 180 sec
rest as needed
part 2:
as many rounds in 16 minutes:
12 HSPU (hands elevated on 45# bumpers - medium grip)
25 AbMat sit ups
20 x 2 pd/1.5 pd KBS
part 1:
all unbroken until last round of pullups, 20-6-4...
20 mins rest
Part 2:
2 rounds + 10 HSPU
Saturday April 17th, 2010
part 1:
A. Dead Lift - build to a heavy 2, not a 2RM, quickly
B1. Power Clean @ 12X1; 2-3 x 6; rest 120 sec
B2. Ring Dips @ 31X1; amrap (-1) x 6; rest 120 sec
C. GH Raises @ 1010; 18 x 5 sets; rest 90 sec
rest 6+ hours
part 2:
Run 1K, rest same as work time per set
repeat 5 times
A. 445
B1. 205-225-245-265(2)-265(2)-265(1)- slow third pull today
B2. 10-6-6-6-6-5
C. 18x4-12
4:34/4:35/4:50/4:43/4:45
Thursday April 15th, 2010
7 sets for times:
10 x 2pd KB SDLHP
20 clap push ups
30 pistols (15/leg alt'ing)
40 double unders
rest 4 min b/t sets
(ensure PERFECT form for all reps)
2:42
3:43
3:55
4:20
4:01
3:59
3:55
Wednesday April 14th, 2010
A. OHS @ 4211; 3-5 x 5; rest 4 min
B. Snatch Balance - 3 x 5 - 80%; rest 90 sec
C1. DB Back Extensions @ 1010; 20 unbroken x 3; rest 90 sec
C2. Powell Raises @ 3010; 6-8/arm x 3; rest 90 sec
rest 15 min
AMRAP Burpees in 30 sec; rest 90 sec x 3
A. I can't remember, worked up to 245 x 2
B. 132-152-152
C1. 30-45-55
C2. 20x8x3
Burpees - 15-15-14
Tuesday April 13th, 2010
A1. Split Jerk - 3,3,3,3,3,3; rest 120 sec
A2. L Pull Ups @ 2111; amrap x 6 sets; rest 120 sec
B1. Push Press @ 12X2; 4-6 x 4; rest 120 sec
B2. Toes to Bar - 15 x 4; rest 120 sec
C. DB Ext Rot @ 3010; 10-12/arm x 3; rest 30 sec b/t arms
A1. 198/218/242/252/262(2)
A2. 4/4/4/2/2
only 5 sets...
B1. 176/186(4)x3
B2. UB x 4
C. 20(10)/15(9)/15(8) - this is a pretty glaring weakness
Sunday April 11th, 2010
part 1:
4 sets:
Row 400 m @ 80%
20 unbroken chin ups
rest 3 min
rest 10 min
4 sets:
Row 400 m @ 80%
15 fast burpees
rest 3 min
rest 8+ hours
part 2:
20,15,10,5 rep rounds for time;
HSPU
Hang Power Clean - 155#/100#
PArt 1 complete all pu's unbroken, had to did deep for last set... Burpees as fast as I could go.... Didn't time... WOD 2 I just couldn't get up for so I never completed it. Headed right now to hand in my last paper of my 8 years of university... Now I can focus on 2010 crossfit games!!!
Saturday April 10th, 2010
part 1:
A. Dead Lift - build to a heavy 3, not a 3RM, quickly
B1. Power Clean @ 12X1; 3-5 x 5; rest 120 sec
B2. Ring Dips @ 31X1; amrap (-1) x 5; rest 120 sec
C. GH Raises @ 1010; 15 x 5 sets; rest 90 sec
rest 20 min
part 2:
"Annie"
A. 425
B1. 205-225-235-245
B2. 8-7-7-6
C. 15-15-11-11-10
Annie - 6:43 - several trip ups in double unders. no breaks in situps, just slow
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