WOD 03.31.09

Got a workout in at Crossfit Buffalo

Seven rounds for time of:
10 Lateral Burpees
10 Ball Slams 20lb ball
10 Med Ball Cleans 20lb ball

Lateral Burpees are just burpees where you jump over a paralette each rep.

Time 13:40

Cool space, hoping to get another workout or two in before the end of the week.

WOD 03.26.09

Snatch
170x1x5

Snatch Pull
205x1x5

Press
190x1x5

Squat
325x1x5

Metcon WOD
5 Rounds for time of:
5 Power Cleans @ 155lbs
10 Pull-ups

Time 3:21

Grip was fried after 3rd round.

WOD 03.25.09

Clean
220x1x5

Bench Press
280x1, 285x1x4

Deadlift
475x1

Lost a couple clean on slow elbows. Bench Press felt easy so I scaled it up a touch. Deadlift was a bit of struggle but it went up.

WOD 03.23.09

Snatch
170x1x5

Press
190x1x5

Squat
357x1x5

Had to make up a missed snatch or two, wasn't receiving the bar well at the beginning. Pulls were fine.

Today was a good indicator of where this strength cycle has taken me, I haven't hit presses or squats that heavy in months

WOD 03.22.09

4 Rounds for time of:
10 Thrusters 95lbs
15 Burpees

Time 8:04

Thrusters were way harder than I thought they would be. The two movements don't look so similar but they both tax the shit out of the quads and front delts, oth felt shot by the 2nd round.

WOD 03.21.09

Power Cleans, seven heavy singles.

155, 175, 195, 205, 215, 225F, 225PR, 230F, 230PR
The 230 was a squat clean not a power clean, but it was still a PR for a squat clean.

WOD 03.19.09

Snatch
153x2x4

Snatch Pull
185x3x4

Press
171.5x3x4

Squat
291x3x4

Bench Press
265x5, 275x5

Bench press was just for fun at the end, I am really excited to retest my 1RM in a few weeks

WOD 03.18.09

Clean
198x3x4

Clean Pull
238x3x4

Bench Press
255x3x4

Deadlift
430x3

Mile Run 6:35

I thought the finish line was a little sooner than it was so I took it out a little faster than I should have, felt good to stretch the legs, first time I've run in a few months

WOD 03.16.09

Snatch
153x2x4

Press
171x3x4

Squat
321.5x3x4

Technically one of those snatches didn't count cause I caught it on my knees, but I didn't feel like doing it over. Squats felt heavy, my legs need an off day

WOD 03.15.09

Max Rounds in 12 Minutes of
5 Deadlifts at 1.5xBW (255lbs)
15 Pull-Ups

9 Rounds + 1 deadlift

WOD 03.14.09

For Time:
42 Ring Push-Ups
21 Back Squats, 185 lbs
30 Ring Push-Ups
15 Back Squats, 185 lbs
18 Ring Push-Ups
9 Back Squats, 185 lbs

Time 5:28

WOD 03.12.09

15-9-6 reps for time of:
Dumbbell Clean Burpees, 40 lbs
Weighted Pull-Ups, 40 lbs

Time 7:26

Ditched the heavy lifting in favor of the group WOD, I tried some snatching and pressing today and I was just shot from yesterday.

WOD 03.11.09

Clean
210x3x5

Clean Pull
251x3x5

Bench Press
266x3x5

Deadlift
451x3

Had a little trouble with the cleans and clean pulls, felt unfocused. Bench was easier than anticipated. Deadlift, went alright once I stopped fussing around.

WOD 03.09.09

Snatch
161.5x2x5

Press
180.5x3x5

Squat
340x3x5

Snatches felt a little out of sorts although I did have one of those magic pulls where the weight jumps up higher and faster than you expect it to.

Press was easier than I was dreading.

Squat just sucked, I haven't been under that much weight since I hurt my back, felt good to get it done though.

WOD 03.08.09 Diane

Diane
21-15-9
225lb Deadlifts/Hand Stand Push-up

Time 5:30 (PR by like 2 mins from over a year ago).

Deads were all unbroken, HSPU got real hard after the first round

WOD 03.07.09 Barbara

Barbara
5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest 3 minutes between each round.

R1 2:23
R2 2:37
R3 2:50
R4 3:50
R5 3:45

First time keeping everything under 4min.

Hit the wall that 4th round but felt ok until it was all over. Then it was all dry heaves, and headaches, and rolling on the floor in pain. Barbara hates me, and I do not like her much either.

WOD 03.05.09 Grace

Snatch
145x2x4

Snatch Pull
175x3x4

Press
162x3x4

Skipped the squats today so I could have something left for Grace

Grace
30 135lb Clean and Jerks for time

Time 2:52 (PR by 47 seconds)
Grace is a fun little workout.

WOD 03.04.09

Cleans
187x3x4

Clean Pull
225x3x4

Bench Press
240x3x4

Deadlift
405x3

Afterword did some Rotator Cuff Prehab excercises and played with Hand Stand Push-ups on the rings. Still need to hook my feet on the straps for balance, those fuckers get hard quick.

WOD 03.02.09

Snatch
145x2x4

Press
162x3x4

Squat
305x3x4

Felt good to be back on the program. Made it through the presses and squats with a minimum of discomfort. The final test will be how it feels in the morning I guess, but as of right now I'm not worried about that being an issue.

WOD 03.01.09

20-16-12-8-4 reps for time of:
115lb Push Press
Pull-Ups
Time 5:00

Was good to do a workout with an overhead component. Made it through no problem, we'll see if there is any soreness tomorrow, but I'm not worried.