250m row PR. Do Work!

800m run warmup, 2 minutes rest, then all out 800m run
Time- 3:03  Dammit!  Same as last time!

7 x 3 High Hang Snatch @ 77/88/88/97/97/97/97#

7 x 3 High Hang Clean & Jerk @ 99/110/110/110/110/110/110#

3 x 8 Strict Press @ 55/66/66#

3 x 3 Weighted Pullup @ 10#

WOD:
4 rounds
In 90 seconds row 250m  (? /56.4/56.9/56.2)
AMRAP OH Squats @ 75#  (6/10/10/10)
Rest 90 seconds between rounds

All 3 rows were PR's.  Previous fastest time was 58.1!


Then 4 hours of sand volleyball.

Filthy 50ish

@ Cameron Park

Filthy 50ish

Box Jumps

KBS 30#

Lunges

Thrusters 45#

Situps

Burpees

Squats 

DU's

Time- 16:10

Long Run

Long run around both lakes.  57 minutes

No Metcon Today

7 x 3 DL @ 198/209/220/231/237/237/237 x 2

7 x 3 Bench @ 95#

3 x ME Dips 8/7/6

3 x 15 DB Snatch (each arm) 30#

3 x 5 Snatch grip behind the neck press @ 66/72/77#

3 x 15 GHD Situp

rest 30 seconds between every set.

Squat More

5 x 2 Back Squat @ 154/176/176/185/185#

3 x 5 Front Squat @ 132#

Every 90 seconds for 15 minutes (10 rounds)
30 Double Unders
5 Pullups (Rx'd was 10)
1 Clean & Jerk (Rx'd was 3) @ 110#

Good Day

20 minute Row (4442m)

1 snatch + 1 hang snatch OTM for 7 minutes @ 77/77/77/88/88/88/97#

1 clean + 1 hang clean OTM for 7 minutes @ 99/110/119/128/128/128/128#  (failed at 132#)

WOD

12 minute AMRAP
11 Pullups
8 Push Press @ 66#
18 Alternating Pistols

6 rounds

Another Big Lake Run

5 miles around the big lake again.

Big Lake Run

5 miler around the big lake.

August Seventeenth

4 x 500m row with 1 minute rest

7 x 3 DL @ 154/198/198/198/198/198/198/209#

7 x 3 Bench @ 75/80/85/90/95/95/95/95#

15 minute AMRAP
10 KBS 20kg
10 Box Jump Hi
10 Dips (red band)

7 rounds + 3 box jumps

400m PR

@ Logan High School track

400m run 1:21 PR

Partner WOD:
4 rounds
400m run vs.
10 pushups
15 situps
20 squats

Time- 12:41

800m PR!

800m Time Trial
Time- 3:03 PR!
Previous PR was 3:09 on 5/23/12

5 x 1 Back Squat @ 154/176/198/209/ failed at 213#

3 x 5 Front Squat @ 132/132/132#

WOD:
3 rounds
20 Hi Box Jump
15 HSPU (green plate)  1st set strict 10+5, 2nd and 3rd sets kip 3 x 5
250m Row

Time- 15:02

Wheel House

500m row W.U.

Snatch 2 reps OTM for 7 minutes @ 77/77/88/88/90/95/99#

C&J 2 reps OTM for 7 minutes @ 99/110/114/119/121/125/130#

12 Minute AMRAP

50 DU (all UB)

Burpees 7-14-21-28 etc.

4 complete rounds plus 67 reps (50 DU+17 burpees)

Total: 250 DU and 87 burpees

Cameron Park

WOD @ Cameron Park

"Tons 'o' Tabatas"

Tabata SDHP with KB  13-13-13-12-12-12-12-12  Total Reps: 99
Tabata Situps-                10-10-10-10-10-10-10-10 Total Reps: 80
Tabata KBS-                   11-11-10-10-10-10-10-10 Total Reps: 82
Tabata Pushups-                             6-6-6-6-6-6-6-8  Total Reps: 50
Tabata Squats-                 17-17-16-15-15-15-15-15 Total Reps: 125

                                                                                   Grand Total: 436

Mile Run PR and 5k Row PR!!

1 Mile Run Time Trial
Time- 6:33 PR!
Previous PR was 7:01 on 5/11/11  (27s improvement)
Goal was to get under 7 minutes.  Best part is, I haven't been running AT ALL!!

5000m Row
Time- 22:03 PR!
Previous PR was 22:52 on 8/30/11 (49s improvement)

Workout #2 @ Logan High School Track

4 rounds:

100m sprint

100m walking alternating lunges

100m sprint

100m standing broad jumps

Time- 22:58

2 Mile Run PR!!

2 Mile Run Time Trial

Time- 14:31 PR!

Previous PR was 16:45 on 4/22/10

800m splits: 3:47 / 3:44 / 3:36 / 3:23

My goal was to negative split each 800m, which I did.  I had to keep telling myself not to go out too hard.  It felt pretty easy, I think I could have gone out a bit quicker and still negative split each one.

WOD:
15 rounds
1 Power Snatch + 5 OHS
@77/77/77/77/77/88/88/88/88/88/88/88/88/88/88/88/88/88/88/88#

Finisher:
3 x 10 GHD Situp and Back Ext/GHR

2k Row PR!

800m run warmup 3:40

2k row time trial

Time- 8:14 PR

Previous PR 8:52.7 on 4/28/12 (39s PR)

 Damn near killed me!

Yes, that is my sweat mark.

3 Back Squats OTM for 7 minutes @ 154#

WOD:
5-4-3-2-1 Clean @ 99#
20-15-10-5-1 Dips (red band)
10-10-10-10-10 Handstand Shoulder Touches (didn't touch my shoulder once!)

Time- 11:04

Forever CrossFit

Visited Forever CrossFit on Saturday in Watertown, MA

Awesome partner WOD:

400m run together,

then 10 rounds each of:
2 burpees
4 squats
6 ball slams 14#
8 box jumps 20"
10 KBS 35#

then, 400m buddy carry

Time- 29:34

G2

800m run

5 x 5 DL @ 154/176/198/209/209#

7 KBS OTM for 7 Min.  20/16kg

WOD:
50 cal row
150 DU
50 cal row

Time- 10:20
G- 12:27

Workout with G

1000m row

7 x 1 Snatch @ 77/88/99/99/99/99/99#  Missed twice @ 99#

7 x 1 C&J @ 99/110/121/125/127/130/ missed at 132#

WOD 10 minute AMRAP
10 pullups
10 burpee box jumps

6 rounds
G- 5+5

Cameron Park

12 minute AMRAP
5 pushups
10 situps
15 squats

15+2 squats