CrossFit - 13Mar09

Strength:
Low (14") Box Squats w/ Bands - [245 + Green Bands (~395 lbs at the top)] x 3 PR!

Skill Work:
Handstand - Total of 30 seconds
L-sit - Total of 30 seconds

WOD:
AMRAP in 10 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups

Total: 6 Rounds + 5 Front Squats

ME Lower - 25Feb09

Max Effort Lower Body

12" Box Squats - (225+ Blue Bands = ~ 375 at the top) x 3; (235 + Blues) x 2 (Failed last rep)

CrossFit - 16Feb09

Max Effort Lower Body

Good Mornings - 215 x 3; 225 (Fail)

Squat Cleans - 15 x 95 lbs (Goal was 21, but this gym has fat bars and my grip was starting to fail. I didn't want to compromise the actual workout)

WOD:

- 10 Front Squats, Bodyweight (185 lbs)
- 30 Pullups
- 7 Front Squats, 185
- 21 Pullups
- 5 Front Squats, 185
- 15 Pullups

Time: 6:04

ME Lower - 25Jan09

Max Effort Lower Body

Good Mornings - 225 x 3 (20 lbs PR)
Glute-Ham Raises (Blue Band + 35 lbs) - 10, 10, 8
Pull-Throughs - 3 x 10 (Blue Band)

Lower back and hamstrings are still pretty fried from "Mr. Joshua."

ME Lower - 9Jan09

Back from travel...back to work.

Max Effort Lower Body

Low Box Squats (~14") - 255 + Green Bands = ~ 405-lbs at the top
GH Raises - 3 x 10 x (25-lbs + Blue Band)
Pull Throughs - 3 x 10
Hanging Leg Raises - 3 x 10

ME Lower - 15Dec08

Max Effort Squat/Deadlift

Good Mornings - Worked up to 195 x 3

CA WOD - 1Dec08

Snatch - 155 x 1 x 4
Clean & Jerk - 190 x 1 x 4
Front Squat - 280 x 1 (PR!)
Incline Bench (Normal Grip) - 140 + 60-lbs chains x 1