CA WOD - 2Dec08

Muscle Snatch - 155, 160 (Fail)
Snatch - 135 x 1, 150 x 1, 135 x 1, 150 x 1 x 2
Power Clean & Jerk - 165 x 1 x 4

For Time:
20-15-10
- Jumping Sit-ups
- Kipping Pull-ups
Time: 5:05

CA WOD - 19Nov08

Snatch Balance - 175 x 1 (PR)
Front Squat - 225 x 2 x 5
Snatch Pull - 185 x 3 x 3

3 Rounds for Time:
- 10 Broad Jumps
- 10 KB Swings, 55-lbs
- 10 Push-ups

Time: 2:56

CA WOD - 5Nov08

Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 {195/205/225} {195/215/225} {205/215/225}
Snatch pull - 165 x 3 x 3
Rack jerk - 235 (PR!!!) ; 195 x 1 x 2

3 rounds for time of:
20 kipping pull-ups
7 box jumps

Pullups in the first 2 rounds were chest to bar, last round was chin over bar.

Time: 3:35

CA WOD - 1Oct08

Clean & Jerk - 205 x 1 (PR!)
Snatch - 135 x 1 x 2
Back squat - (X) No zip in the legs

20-15-10 reps for time of:
DB muscle snatch (2-arms) - 30-lbs each
Kipping pull-ups
Time: 4:45

CA WOD - 26Sep

Overhead Squat - Worked up to 190 (BW) with a pause at the bottom (PR!)
Snatch - 115 x 1 x 5
Clean & Jerk - 140 x 1 + 2, 160 x 1, 140 x 1 + 2, 160 x 1 x 2

The lifts felt really great today. Admittedly, it was light weight, but I felt solid during the 2nd pull and my Jerks felt really fast and solid! The OHS was a 15-lbs PR and is a major step considering how abysmal my previous record at 175 was. I'll be over 200 next week when there isn't a 95% day following! :-)

3 rounds for time of:
- 300 m row
- 10 KB high pulls - 55-lbs
MetCon: 5:12

One word: OUCH!

Weighted sit-up (behind neck) - 3 x 8 (25-, 35-, 45-lbs)

CA WOD - 24SEP

Snatch Balance - Worked up to 145. Felt solid, will keep working to find my max
Snatch - 125 x 1 x 3
Clean & Jerk - 185 x 1 x 3
Back squat - 315 x 2 x 2

4 Rounds:
- Row 250m
- 30 Sit-ups
- 30 Flutter Kicks
Time: 11:10

Great week! Snatch is really starting to come together.

CA WOD - 22SEP08

Snatch - 120 x 1 x 4
Clean & Jerk - 170 x 1 x 4
Front Squat - 225 x 2 x 3

Snatches felt much better today than on Saturday.

CA WOD - 20SEP

Snatch - 120 x 1 x 3
Clean & jerk - 180 x 1 x 3
Front squat - 230 x 2 x 2
L-sit practice

Just really wasn't in it mentally today, couldn't seem to get solid in the overhead position on the snatch.

CA WOD - 19SEP

Overhead Squat - Worked up to 150-lbs settling at the bottom for 3-4 seconds.
Muscle Snatch - 105-lbs
Snatch - 110 x 1 x 5
C&J - (140 x 2, 160 x 1) x 3

3 rounds for time of:
10 Box Jumps - Mid-thigh+
10 DB push press - 45-lbs (each)
Time: 3:21

Ab wheel - 3 x 15

CA WOD - 17SEP

OHS practice, worked up to 145-lbs, staying a2a for 3-4 seconds before rising. This stuff has really developed my flexibility alot, I can finally do an upright squat, as a result, my OHS have never felt better. I see BW x 15 very near in my future!

Snatch: 115 x 1 x 4 (first 2 reps felt GREAT!)
C&J: 170 x 1 x 4
Back Squat: 315 x 2 x 2 (Failed on last set, I don't like squatting last! )

3 sets of:
A. weighted incline sit-ups x 8 - 45-lbs
B. Max hold lateral planks: 1:00 each side (10-lbs, 25-lbs, 45-lbs)

CA WOD - 16SEP

Muscle Snatch: 95-lbs
Snatch: 95, 105, 110
C&J: 160

3 rounds for time of:
20 kipping pull-ups
15 hanging leg raises
Time: 4:50 (Only 1/2 ROM on the HLR, I should've watched the video. :-( ... Pullups were chest to bar)

CA WOD - 15Sep

WOW! I've really been slacking in my posting! Other than a week of vacation that I took to get engaged to the most amazing woman in the world, I've been hitting the WODs, just not posting them. Instead of going back and posting them here, I'm just going to start anew.

Snatch: 115
C&J: 175
Front Squat: 215
Jerk Dip Squat: 225

Catalyst Athletics - 12Aug (pm)

Warm-up:

- Rowing 3:00

- Dynamic ROM Drills

WOD:

- Power Clean + Push Jerk - 2 + 2 x 5 Sets (medium weight) 155-lbs

- KB Swing Heavy x 15 x 3  75-lbs

- Box Jumps - 30 Total  30"

- Ab work of choice GHD x 15 x 3

Used 155-lbs for the PC/PJ. My stuff still hasn't made it here so I had to use my Vibram Five Finger shoes. They worked alright, but I really want my lifting shoes.

The 30" box was the biggest they had, I need to get my hands on a 36" box.

Catalyst Athletics - 11Aug (pm)

Warm-up:
- Jogging 4:00
- Dynamic ROM Drills

WOD:
Slow circuit - 3 rounds:
10 sandbag cleans to shoulder
10 kipping pull-ups
10 weighted sit-ups

Used a 35-lbs sandbag and held a 45-lbs plate on my head for weighted incline situps. Kept a moderate pace throughout and walked between stations (about 10/15-seconds).

Time: 8:52

Catalyst Athletics - 11Aug (am)

Warm-up:
- Dynamic ROM Drills
- Rowing 3:00

WOD:
Back Squat: 70% x 5 x 5
Shoulder Press: 75% x 5 x 5

BS was 245-lbs (70% of 345-lbs) for 5 reps for 5 sets. Made sure to go even deeper than usual to really emphasize the drive out of the hole. Felt pretty good, lower back is still a little fatigued, but energy levels are coming back up and soreness is finally dropping down.

Press was 110-lbs (75% of 150-lbs) for 5 rep for 5 sets. Elbow still felt a little tweaked but nothing that hampered the lifts. I really focused on active shoulders at the top of every rep.

CrossFit - 16Jul (pm)

Couldn't do today's mainpage WOD so subbed something from Catalyst Athletics

3 Rounds for time:
- 20 Pull-ups
- 15 Knees-to-Elbows
- 10 Ring Dips

As always, K2Es slowed me down. Great WOD though!

Time: 8:52