Clean & Jerk PR!

Warmup WOD:
500m Row
100 DU's
500m Row

Workup 1RM C&J @ 99/110/121/132/143/145/147.4/149.7#
                                                                     PR/PR

4 rounds:
10 Pullup UB
15 Pushup HR
15 GHD Situp

Time-9:56

10,000 Meters Under The Sea

Row for 60 minutes

10,804m

10k @ 47:25

2:20.5 average 500m

20-29s/m

Didn't Die

10 x 1 C&J @ 99/110/121/132/143/147/147/147/147/143#

Back Squat 5 @ 154, 3 @ 176, 3 @198#

4 rounds:
10 front squat @ 110#
50 DU's (all UB)

Time 7:35

Tachycardia Sucks

5 x 1000m row @ 4:21/4:16/4:13/4:21/4:25

Finished the last row, bent down to pick up my notebook and felt it start.

1 Power Snatch + 3 OHS @ 77/88/88/97/99/99/99/99/99#

Had tachycardia after each set. Hoping its just stress and last nights consumption.

3 ME Bench @ 95# 5/5/5
3 ME Strict Pullup 5/5/5

Attempted the WOD but had to stop because I was feeling so terrible.  Ugh.  Not a good day.

Snatch PR!

7 x 2 Snatch @ 99/99/99/103/107.8/112.2 PR! 

5 x 3 OHS @ 99#

WOD
3 rounds
400m run
21-15-9 Pullup
12-9-6 Thruster @ 66#
400m run

Time- 9:59

Every Woman Should Learn to Clean

Row 4 x 500m with 1 minute rest

Times- 2:00/ 2:02/ 2:00/ 2:01

7 x 2 Clean @ 99/110/121/132/141/143# failed at 147# (5 attempts)

I had 147# racked each time but kept dropping, weight too far out front or elbows not under or something.  I know I can get it.

7 minute AMRAP
7 Back Squat @ 154#  (too heavy)
7 Burpees (too few)

5 rounds

Sunday

Row- 1 stroke max test (so pathetic I'm not even writing it down)

Snatch 5 @ 88#, 3 @ 99#, 1 @ 105#, failed at 110#

Skipped the C&J because my hands are killing me.

WOD: 

3 rounds

7 PP @ 99#

14 Hi Box Jump

21 GHD Situps (supposed to be T2B but my hands are tore up)

Time- 7:46

Skipped the Finisher.  Bleh.

CrossFit Sioux Falls

3 mile run to CrossFit Sioux Falls

It was a partner WOD, but I did it solo

400m run
30 Front Squat
30 Push Press @ 65#
35# KB Farmer Carry
30 Pullups
30 Bar-Facing Burpees
400m run
30 Front Squat
30 Push Press

3 mile run back to hotel

Row WOD

30 rounds of:

Row 30 seconds
Rest 30 seconds

Total Distance: 4466m

Interval Distance: 125-130m per 30 second interval

"Holleyman"

2k row warmup 8:31

Back Squat 5 @ 154/165/176#, 3 @ 187/198#, 1 @ 209/220# failed at 231#

"Holleyman"

30 rounds of:

5 Wall Ball 15#
3 HSPU (strict to yellow plate)
1 Power Clean @ 121#

Time- 30:12

Yes, that's right. THIRTY rounds. Three-Zero.  Holleyman, holy shit.

Sunday Funday

Sunday run around the big lake.  Went out way too fast and got cramps.  Nice day, perfect weather.

Deadlift PR!

500m row warmup

DL 5 @ 154/198/209#, 3 @ 220/231#, 1 @ 242/253/264# PR!  failed at 270#

WOD:

100 Thrusters @ 66#

(10 OTM for 10 minutes)

Time- 9:19

Snatch & Clean PRs!

4 x 500m row

Snatch 5 @ 77/88#, 3 @ 99/103#, 1 @ 105.6, 107.8, 110# PR! 
(failed at 112#)  Previous PR was 107.8#

Clean 5 @ 99/121, 3 @ 132/132#, 1 @ 136.4/140.8/143# PR!
Took me a few times to finally get it.  10# PR.

Pause Front Squats 5 @ 110/121#, 3 @ 132/143#, 1 @ 154/165/176/182.6#  Tied PR.
Definitely could have gone heavier, couldn't remember what my previous PR was, thought it was 178#.

Hotel WOD 2

30 minute bike

6  x 800m run (4 minutes on,  1 minute off)
So, definitely more than 800m

Tabata Pushups 10 (definitely a PR)

Tabata Squats 17

Hotel Workout

Crappy workout room in the hotel in Muskego, WI

1 hour bike, easy

30 minute run- treadmill

Last FREE WOD

Last Free WOD @ Cameron Park

Partner WOD
3 rounds:
Run 150m vs.
Goblet Squats
Alternating Pushups
KBS
Situps

Rain Run

Went for a long run in the rain in Kirksville, MO.  About 7 miles, exactly 1 hour.

Dead Deadlift

10 x 1 DL @ 220/231/242/253 DNF- back super tight

Bench 2 x 5, 2 x 3, 3 x 2 @ 85/85/90/95/100/105/105#

3 x ME Dead Hang Pullup/Dip @ 5/6, 5/5, 5/5

3 x 5 Snatch Grip Behind the Neck Press @ 66/77/88#

3 x 20 UB DB Snatch @ 30#

3 x 15 GHD Situp