Tuesday  10/28/14

Up early to lift with Mercer Island CrossFit Barball Crew! Best way to spend a birthday is workin hard with other folks who love to "rise early & lift heavy!"

Just strength today. I spend the rest of the day relaxing and enjoying the birthday off.

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Wednesday 10/29/14

Day started off good with a Double under PR in the warm up! 196... and I had more left, but I started thinking about 200 and screwed up!!

Strength

Front Squats

3x 225

2 x 235 

1 x  245

3 x 235 1, F, 

2 x 235 

1 x 245 

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Clean every 2:00 for 20 mins

160, 160, 170, 170, 180, 180, 190, 190, 200, 200 

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Jerks

1, 2 - 3x 135#

3, 4 - 2x 155#

5, 6 - 2 x 175, 185#

7, 8 - 190, 190 

9, 10  - 195, 200

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WOD

Every 3:00 for 24 (8 rounds) - 400m row, 10 BJs, 1 Clean for max weight.

I messed up the first 2 rounds and waited for 5 mins... 

Then, the last 3 rounds I went over the 3:00. So, it became more of an 8 rounds for time, rather than an On the Minute.

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Every 3:00

Row 400

10 Box Jumps 30"

1 x Clean & Jerk (for max weight) you may do more than 1 rep, but only record max weight. 

Round 1 I got 2 reps 1 at 165, one at 175.
Rounds 2-8  1 x 185
I went over
:02 round 5
:10 round 6
:42 round 7
1:18 round 8