Strength:
Box Squat - (270 + Green Bands = ~ 420 lbs at top) x 3 (PR!!!)

WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs

Time: 8:56

CrossFit - 28Dec08

Complete as many rounds as possible 20 minutes of:
- 95 pound Thruster, 5 reps
- 95 pound Hang Powercleans, 7 reps
- 95 pound Sumo Deadlift High-pull, 10 reps

Total: 9 Rounds

This was pretty rough, I tried to do 1 round every 2 minutes, but only managed to sustain that through the first 10 minutes. I fell off the pace after that. On a positive note, I feel like my body is starting to adjust to the CrossFit workouts again, I didn't feel like I was going to die today. LOL! :-)

CrossFit - 28Feb (pm)

7 rounds for time of:
- 10 Sumo-deadlift high-pulls, 95-lbs
- 10 Ring dips

Felt alright. I really focused on opening the hips on the SDHPs which really seemed to get the bar moving. The dips were really the limiting factor as I was reduced to doing doubles and singles in the last few sets.

Time: 9:50

CrossFit - 7Jan

Before leaving Santa Cruz, Nate and I decided that we just couldn't leave the CrossFit Mecca without doing a workout at HQ. So I contacted Annie and she highly encouraged us to come out. We thought our workouts were sufficient, were we wrong!

We pull up to the gym and what's the first thing we see? Annie, doing Knees-to-Elbows. How cool is that?!

We started off with a 5 block run stopping at each street corner and doing 15 air squats. It wasn't an easy jog either, more like 10K pace.

When we got back into the gym, Annie told us to grab a kettlebell and we continued our "warm-up" by doing 5-10-15 of KB Swings, push-ups, and knees-to-elbows.

We then did a progression with SDHPs and Push Presses starting with the bar and working up to 95-lbs. Then Annie gave us the real WOD:

- 21 SDHP
- 21 Push Presses
- Fed-Ex run (~400 meters)
- 15 SDHP
- 15 Push Presses
- Fire Hydrant Run (~200 meters)
- 9 SDHP
- 9 Push Presses
- Fed-Ex Run

I finished 2nd in 13:05 and Nate finished 3rd in 13:22. Nate had me worried on the last run, he caught up to me and definitely kept my pace honest!

Another awesome experience: being privileged enough to be trained by Annie. She was super sweet and supportive - another class act; something we've just come to expect from everyone CrossFit.

CrossFit - 24Dec (am)

Complete 3 rounds:

- Row 500 meters
- 30 Bodyweight Bench press (185-lbs)

As always, no rower, so subbed 50 Sumo Deadlift High Pulls, 45-lbs. Broke the bench press into sub-sets of 3's for the first 1.5 sets. The rest of the 2nd set was 5/3/4/3. 3rd set was 4/3/3/4/3/3/5/4/1.

I felt really really great about this workout, even though it took a really long time, but I didn't think I would be able to complete all the reps on the bench at 185, but once again I'm shocked at how well the Starting Strength program is working.

On the bench press, I really focused on making sure the bar was set in the meat of my hand and not farther up. It seemed to really help with the power transfer to the bar.

Total Time: ~53:00 (forgot my watch, used the wall clock)

CrossFit - 6Dec (am)

Five rounds for time of:
- Run 400 meters
- 75-lbs Sumo deadlift high-pull, 21 reps
- 75-lbs Thruster, 21 reps

Ugh, simply terrible. I REALLY need to work on my breathing during SDHPs and Thrusters, this completely decimated me. What else is new.

Oh, and WHY OH WHY do they put the Stop button on the left side of watches???? Every time I do thrusters my stupid stopwatch hits the back of my hand and stops. Ken kept his watch running after he was finished, so at least I got my time.

Time: 35:10

CrossFit - 10Nov (pm)

- Row 1000m
- 25 Double Unders
- Row 750m
- 50 Double Unders
- Row 500m
- 100 Double Unders

There is no rowing machine here, so we subbed 10 Sumo Deadlift High Pulls for every 100m of Rowing; so basically: 100 SDHP, 75 SDHP, and 50 SDHP.

Then there were my arch nemesis - Double Unders. UGH!!! I hate these so much, every time they come up, I almost end up killing someone in the gym, usually for something as benevolent as giving me encouragement. Real mature, I know...but what can I say, DUs absolutely crush me every time.

Total Time: 28:35