7/3/10; 10:30am class

100 Double Unders
5 D.B. Power Snatches, 55#
75 Double Unders
10 D.B. Power Snatches
50 Double Unders
15 D.B. Power Snatches
25 Double Unders
20 D.B. Power Snatches

6:38

Strength

3x max reps front squat @185#

15, 10, 11

Wanted to do some work for the current challenge.  Probably not the best idea given that I haven’t been feeling 100% and I didn’t feel very strong during the sets.  Felt my energy just drop after this and don’t feel great now…

7/2/10; 12pm class

AMRAP in 15

Muscle Up Ladder
20 jumping lunges after every set of MU

8 rounds + 40 muscle ups

Was working next to Alec from Crossfit Cosa Mesa. I knew he looked familiar.  Competed against him at the sectionals.  Always fun to have some good new competition.

CFE (run)

4x5 min intervals (3 min rest)

~3.8 miles

7/1/10; 5:30pm class

Clean and Jerk 5-3-1-1-1-1

95
135
185
200
215 (miss)
215 (miss)

Damnit. Hit 210 last week and was hoping to hit 215 this week.  Just wasn’t in the cards.  Got the cleans up both times (which is a PR) but just couldn’t hit the jerk.

CFE (c2)

12 1 minute intervals with 30 seconds rest.

289
287
285
282
283
278
279
270
270
270
270
278

Did this with Jonesy.  Was fuckin hard.

6/30/10

Bench Press 5x5 @ 230#

CFE (run)

15k time trial
54:35

6:30pm class

5 rounds for time
12 snatch grip deadlifts (75#)
10 hang power snatches
8 snatch balances
6 snatches

21:10

Did some deadhang pullup work afterwards while I watched Z suffer through his insane volume work..

6/29/10; 7am class

20 min handstand pushup work

Annie
50-40-30-20-10
Double unders
Situps (anchored)

5:01 *PR

90 min Power Yoga class

This was a painful and sweaty experience, in a good way. I’ve been meaning to try to add a yoga class at least once a week to help with my flexibility and to work on my hips but it’s been hard with work.  This class kicked my ass.  Static holds are much different than anything we do in crossfit and I definitely struggled.  I think doing this on a regular basis will really help my further my other athletic goals.

6/28/10; 12pm class

Wendler Day 6 (Cycle 2, week 2)

3 @ 70%: 215
3 @ 80%: 245
3+ @ 90%: 275 (14 total)

12 min AMRAP
8 double wall ball shots (20#)
16 pushups
24 doubleunders

8 rounds

First time ever working out with AP. Only took a year.  Was fun and we definitely pushed each other in the AMRAP.  It was a good, hard WOD.

CFE (run)

30 second hill sprints on Franklin Hill; 2min recoveries

6/27/10

A buddy of mine who’s been injured is finally able to ride again, so we went for a ride through Malibu.

From Topanga and PCH, up Latigo, across Mulholland, down Las Virgines and back to Topanga.

About 45 miles and 3 hours of riding.

Didn’t break any time records but I think we were both happy just to finish the ride in decent shape given how little we both have respectively ridden over the past two years.  My friend was impressed that even though I’ve put on about 10-15 pounds since the last time we rode, I was still able to climb decently (biking uphill isn’t exactly friendly to additional weight, even if it makes you stronger…)

Once I hit PCH and Las Virgines, did 1 min on, 1 min off intervals until we got back to our cars (about 5 miles; 7 sprints).

Feel surprisingly good today.  Legs a bit heavy and back somewhat tight but nothing too bad.

6/26/10; 10:30am class

800m run
25-20-15
Windwills (25#); each side
ring dips
800m run

19:54

How I hate windmills.  From the lack of flexibility in my shoulders, to the lack of flexibility in my hips, to the lack of flexibility in my hamstrings, windmills are just not comfortable (especially on my left side).  I guess that’s probably all the more reason I should really work on them…

PM

Strict Press 3-3-3-3-3

145-145-150-150-150

CFE (c2)

5x1000m row; 90 sec rest
Do not drop more than 5 seconds from the fastest interval

3:49
3:50
3:53
3:56**
3:54

**100 pushups for time as a penalty…

Long, miserable intervals

6/25/10

Rest day

6/24/10

CFE (run)

10k - 1st half at ~85%, 2nd half at ~90-95%

37:02

On a treadmill so a few minutes faster than a “real” run

For time:

30 bodyweight bench press (165#)
60 jump squats
60 situps
20 bodyweight bench press
40 jump squats
40 situps
10 bodyweight bench press
20 jump squats
20 situps

11:07

6/23/10; 5:30pm class

Clean and Jerk

5-3-1-1-1-1-1

95-135-175-185-200-205 (PR)-210 (PR)

CFE (run)

24 min pyramid

4min
5min
6min
5min
4min

2min off between rounds

Ran the big warmup lap to gauge distance.  Ran about 5.25 laps total.

6/22/10; 5:30pm class

Warrior Walk

2 rounds each for tim

15m OH walk (55# DB)
10 DB push press
15m rack walk
10 front squats
15m farmers walk
10 hang squat cleans
15m walrus walk
10 renegade rows (each side)

4:59 / 6:13

Had trouble figuring out the walrus walk (was using my feet initially).  Definitely the hardest part.

“Jackie” w Z

1000m row
50 thrusters (45#)
30 pullups

6:29

6/21/10; 5:30pm class

7 sumo deadlifts (275#)
400m run
10 deadlifts (275#)
400m run
7 sumo deadlifts
400m run
10 deadlifts
400m run
7 sumo deadlifts

DNF

Saw that AP did this WOD at 275 and figured I’d see if I could match him.  My back started clenching up mid-way through the 2nd round of deadlifts making the runs miserable and it almost impossible for me to bend down to set for the next set of deadlifts.  Got through the 4th 400, but decided (along with Michael) that 7 more reps weren’t worth the price of a real injury.

Stretched and iced my back and it felt tight, but fine.

CFE (c2)

9x 1min on: 1min off

298, 291, 283, 289, 287, 285,  287, 286, 296

Did this with Keith and Pavel.  Having somebody along side you pushes you way harder…

6/20/10; 9:30am class

5 Rounds
10 deadlifts (225#)
20 box jumps (24”)

6:53

PM WODs

Strict Press 5x5

135, 140, 140, 140, 140

CFE (run)
10mm TT
59:02

6/19/10

Rest day