Mondays WOD

Margarita Shrimp

Week 2! This is the second week of 5/3/1 programing. So far Im diggin it. It seems pretty easy, until that last set of max reps, thats where the rubber meets the road...

Squats - 3x3+
70% (#155) x 3
80% (#175) x 3
90% (#200) x 10

The extra push on that last set really makes you feel it.

WOD
5 Rounds

15 pull ups
10 power cleans #135
250m run

man, this one was hard from rep 1, actually, rep 16... As soon as I picked up the bar after the pull ups I realized it wasnt going to be any fun at all... the cleans were heavy and slow. Not sure why, but they were. the run was pretty slow too. I just couldn't get enough O2 in the lungs to make myself go!

Time - 15:51

Dinner was good ... I followed a recipe from a fellow crossfitter, its always good to find a new meals that are paleo, and taste good!! thanks for sharing!

Sunday

Open Gym

Did some work on snatch and snatch balance along with push jerks. Form is getting better, but its a sloooow process.

Snacth 3x3 @ #65 and #75

Push jerk 3x3 @same

Snatch bal 3x3 @ same

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WOD

AMRAP 20min

2 Muscle ups

4 hand stand push ups

8 KB swings 2 pood

I was shocked that I didnt hit the wall. I really thought the MU/HSPU would push my arms to failure. The HSPU were definitely slow after a few rounds, but I managed to keep going the whole time.

The KB got pretty heavy too, but big hip thrust really make it swing!

Rounds 10 2/3rds

just short 8 KB swings of 11 full rounds.

today is my Friday

Thursday
strength:
press
75 x 5
85 x 5
95 x 9

WOD
40 double under
40 squat snatch #75

2 rounds
12:57
that was a tough one... I liked it, but there were people who definitely hated this one!

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Friday is my rest day.
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and today is my day off.
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Fire academy graduation was Friday night, I was annoyed I had to even go, but I was pretty impressed with the whole thing. it was the first time I was honored by a color guard complete with bagpipes... pretty sweet!

Our class video, it is about 12 minutes of pics from the last 3 and half months!

Wednesday 8/25

Olympic Lifting with Dutch

This was a great few hours with Dutch Lowy. A CF legend and impressive O-lifter.

He gave me several points to work on for the snatch and a some good points on the Jerk as well. He is now living in the area, so hopefully I can pay him a visit more often!

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Warm up/ light work:

hand stands and walking on hands

Snatch

hang snatch 

push jerk

Strength 5/3/1 - Squats

145 (65%) x 5

165 (75%) x 5

185 (85%) x 15

this felt great, so far loving the 5/3/1 program

WOD

5 deadlift #275

10 burpees

5x

previous 3:36, Today - 3:33 (pr by 3 seconds!)

Tuesday 8/24/10

Ok, back to the blog... I have been pretty regular in the box, but obviously not quite up to date on posting the results.

So, today we started Jim Wendlers 5/3/1 programing. I am very excited to see what happens!

Strength - Find 1 rep max for:

Squat - 245
Press - 125
DL - 345 (with belt)
Clean - 185

WOD -
30 HSPU
40 pull ups
50 KB swings #54
60 sit ups
70 burpees

time - 15:30
that was a LOT of work especially after the CF total! (oh and cici's all you can eat pizza buffet for lunch, ha!)