8/8/10; 10:30am class

AMRAP in 20

5 dead hang pullups
10 jumping slam balls (15#)
15 SDLHP (75#)

10 1/3 rounds

Pullups became the bottleneck.  By the 3rd round it was basically one at a time…

CFE (run)

Every 30 seconds sprint 100m.  Any remaining time is rest.

8 min on
4 min off
4 min on
2 min off
2 min on

(28 sprints total)

8/7/10

20k TT 1:23

8/6/10

Snuck out of work for about an hour to run and clear my mind.

~10k

8/5/10; 6am class

10 rounds for time
10 burpees
10 pullups
10 jumping lunges
10 one armed KBS (20kg)

18:15

CFE (c2)

Tabata intervals

Didn’t have much to give after the WOD

8/4/10; 6am class

Split Jerk 5-3-1-1-1-1-1

95-135-165-165-175-175-175

What a frustrating day.  I normally hit 175 relatively cleanly and then my form starts to go to shit as I go up in weight.  Today I was trying to focus on keeping my arms active and extended through the entire lift to get rid of this bend I have have in my elbows once I receive overhead. I must have mindfucked myself pretty badly bc they were all ugly…Just keep on practicing.

A little dessert:

5 rounds
5 deadlifts (275#)
10 burpees

3:21 *PR (last time was 3:43)

Want to get this one under 3.

8/3/10; 1pm class

Started with some light clean pull and split jerk work

3 Rounds
400 meter run
500 meter row
50 double unders

13:34

8/2/10; 5:30pm class

AM Power Yoga Class

Angie
100 pullups
100 pushups
100 situps
100 air squats

11:59

Did the pullups in around 3:30.  Finished the pushups at the 7:35 mark.  Finished the situps at 9:55.

CFE (run)

6x 2min on:1min off

Did just under 3 warmup loops.

8/1/10

Rest day

7/31/10; 8:30am class

AMRAP in 20 min

8 pushups (games standards)
12 1-armed DB squat snatch (35#; started with squat snatches but ended with power snatches)
16 box jumps (28”)

9 2/3 rounds

7/30/10; 5:30pm class

Wendler Cycle 3, week 2

3 @ 220
3 @ 255
3+ @ 285 (9 total)

AMRAP in 8 minutes
65 single unders
8 ring dips

9 1/2 rounds

7/29/10; 5:30pm class

Amanda

9-7-5
Muscle ups
Squat snatch (95#)

10:33

Bench Press - Wendler de-load week

CFE (run)

40 min TT ~6.9 miles

7/28/10; 5:30pm class

Games Double Helen

1200m Run
63 K-Bell Swings (24kg)
36 Pull Ups
800m Run
42 K-Bell Swings
24 Pull Ups
400m Run
21 K-Bell Swings
12 Pull Ups

20:07

Grip on the pullups after all the kbell swings was a major limiting factor.

7/27/10; 1pm class

AMRAP in 7 min
7 deadlift (315#)
11m run
14 pistols (used 10# plate under my heel)
21 double unders
11m run

4 rounds + 6 deadlifts

Push Press (Wendler Week 3)
5 @ 105
3 @ 120
1+ @ 140 (6 total)

CFE (run)

6x3 min intervals (alternating rest of 1 min and 3 min)

7/26/10; 5:30pm class

Wendler Make Up (Cycle 3, week 1)

5 @ 205
5 @ 240
5+ @ 270 (9 total)

7 rounds for time:
3 cleans (185#)
4 HSPU (25# plates)

10:11

CFE (c2)

10x 30 second on : 90 seconds off

7/25/10

90 minute run

~14 miles

7/24/10

Smoker Finals
30 Front Squats (bw)
1 mile run

7:46 @ 160#

Prelim time was 8:24 @ 165#

7/23/10

9am PowerYoga Class

12pm class

Snatch work

Was able to work up to 105#.  First full squat snatch over 100# which I’m really happy about.  Huge improvement over not being able to OHS 45#...

Nancy
5 rounds for time
400m run
15 OHS (95#)

15:35

Last time I did this was the first time I did it R’x.  Did it in 18:19 and this time I think my OHS form was much better.

7/22/10

Rest day