hunksofspice.com

snatch 55-60-65(f)-62-65-67-70(ugly)
c&J - 70-80-80-85(f)-87(f)-82(ugly)-82
back squat 116×3x3

First meet, huge snatch PR, fun times. jerks sucked, but i learned some good stuff.

Thu:
Clean 5×2 155#
squat 5×3 265
3×10 C2B pull-ups

Fri:
1-1-1-1-1 weighted pull-ups 45-50-55(f)-50-50
6×40m sprint - no method for timing

Workout:
120# squat clean 1-2-3-4-5-6-7-8-9-10
pushups 2-4-6-8-10-12-14-16-18-20

no time, made it through round 7 w/ squat cleans, finished with power cleans.

Workout:
21-15-9
burpees
KB swings - 1.5pd
push press - 95#

11:24

45kgx2×8 snatch/power snatch
65kgx1×6 c&j
195lbsx1×3 front squat

So it’s been about two months since I posted, high time I got back in the habit. Some things are missing, this is why you always record!
5/11/09: Grace
30 C&J 135#
3:54

5/9/09
At CFR&E cert
Run 1 lap=220m
40 burpees
run 2 laps
30 burpees
run 3 laps
20 burpees
run 4 laps
10 burpees
22:xx, tired back fucked me again, will be fixed with new running methods.

5/8/09
Hang power C&J 1-1-1-1
135(3)-155(2)-165(2)-175-185
(X)=jerks after clean, just heavy form practice, never really reached 1rm, but probably heaviest Hang power clean ever.
then…
21-15-9
OHS 75#
pullups
7:08

5/5/09: Bday workout
5 rnds:
5 PC&J@135#
8 pullups
2 DL@315
15:26

5/4/09
10-10 BS: 135-185
10-10 Bench Press: 135-165(7)
then..
21-15-9
DL@185
swings@1.5 pood
7:08

4/29/09: 2k row
7:50

4/27/09
10 DL@275
50 DU
10:46

4/20/09: DL+metcon
DLx3: (135, 225) 315, 335, 345(1)
then
10 Box jump@20″
10 wallball@20#
7 rounds
5:37. PR for 3 on DL.

4/19/09
FSx3: (135)

4/15/09: DT
DLx12
HPCx9
PJx6
5 rounds all with 155#
23:27. Brutal. Was slowed by very tired back from workout on 4/13.

4/13/09: S+M
DLx3: (135, 225) 275-305-325
then
500m row
21 burpees
400m run
3 rounds
17:53. DLs were not 3rm, but close.

4/12/09: Push Press
PPx5: 95-115-135-155-165(4)

4/11/09: M
21 SDHP@75#
5 wall handstand walkups+pushup
5rounds
19:54. Handstand walkups are absolutely terrible.

4/08/09: Helen
(3 rnds: 400m run+21 KB swing@1.5+12 pullups)
10:14. PR (bully!).

4/06/09: M
30sec on/30sec off x 3 rounds of:
95# thrusters, burpees, 95# cleans, pullups
No real score, but aprox reps were: 12-7, 15-9, 18-10, 12-7

4/05/09: M
AMRAP in 20 min of:
20 walking lunges+15 situps+10 PP@95#
11 rounds+7WL (227, 165, 110)

4/01/09: Tabata
KB swings (1.5)+pullups
No score, just work.

3/29/09: Sprints, Grace
10×100m on the minute
then
Grace (30x C&J@135#)
4:07. PR (bully!)

3/20/09: M
21 DL @185#
400m run

Workout:

5×5 HSPU

Failed on last rep. Otherwise, they felt really good.

6×2 clean @ 155, technique
5×3 squat @ 255
3×5 press @ 115

and a real good stretch.

CrossFit Total + CFFB Total hybrid:

power clean - 185
squat - 295
press - 140 (ties PR)
deadlift - 360 (PR)

muscle snatch 65-85
snatch @ 50kg 6×2
clean up to 70kg, 8 sets
5×3 squat 235#