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 - 4Apr09

Strength:
Front Squat - 260 x 3 (PR!!!)

Skill Work:
Snatch Accessory Drills

WOD:
3 Rounds for Time:
- 5 Snatches, 155 lbs (Scaled to 135)
- 10 Ring Dips
- 15 Air Squats

Time: 10:24

I know I can do this with 155, but I just wasn't clicking today on the snatches. I'll go for it again in a couple of weeks.

CrossFit - 15Mar09

Skill Work:
Double Unders - Max Reps in 2 minutes - 57

WOD:
AMRAP in 20 minutes:
- Five pull-ups
- Five ring dips
- 15 Sit-ups (Feet unanchored)

Total Rounds: 22 + 5 pullups

CrossFit - 23Feb09

WOD:

For time:
- 50 Ring Dips
- Run 400 meters
- 50 Push-ups
- Run 400 meters
- 50 Handstand push-ups (Only did 25)
- Run 400 meters

Time: 20:23

I cut the HSPUs in half because it took me 10.5 minutes just to finish the 25 - I was doing singles from the start. I really seemed silly to continue going at that pace. This is the first WOD that I haven't completed as Rx'd in ages. It simply tells me that my HSPUs are in dire need of attention, and I will start adding a few of them into my daily warm-up.

CrossFit - 17Feb09

Last day in the States...Damnit!

Shoulder Press - 135 x 3

Push Press - 135 x 15 (Goal is 21)

WOD:
21 - 15 - 9
- Ring Dips
- KB Swings, 55 lbs
- Burpees

Time: 8:03

CrossFit - 11Feb09

OHS
185 x 1
135 x 10 (Not a max, but fairly close. Didn't want to drop the weights and get kicked out)

For time:
- 45 Double-unders
- 45 Squat Clean, 135 lbs
- 45 Ring Dips
- 45 Double-unders

Time: 26:30

Had to gently set down the weight each time on the cleans, which really slowed me down. I tried to pace myself, but wasn't able to get a good rhythm going. Since the pace was so slow, I'm pretty sure that I could've done an equal time with 155 lbs. Because of gym rules (not my usual gym) I had to set up my rings when I was ready to use them. That added about 2 minutes to the time.

All in all, not really a great workout. On the plus side, I really focused on staying tight in the hole on the cleans, which felt much better than it usually does.

CrossFit - 30Jan09

"Elizabeth"

For Time:
21 - 15 - 9
- Squat Cleans, 135-lbs
- Ring Dips

Time: 12:55 (3 min PR)

Although this was a PR, I'm really not satisfied with it. My times on high-rep clean workouts have never really matched up with the rest of my CrossFit performances, so it's something I need to get dialed in before the May qualifiers.

ME Upper - 29Jan09

Max Effort Upper Body

Bench - 175 + Green Band
Dumbell Shoulder Press - 35 x 10 x 2; 40 x 10
Ring Dips - 25, 12

CrossFit - 14Jan09

For time:
- 15 Reps, 155-lbs Power clean
- 30 Ring dips
- 12 Reps, 155-lbs Power clean
- 24 Ring dips
- 9 Reps, 155-lbs Power clean
- 18 Ring dips
- 6 Reps, 155-lbs Power clean
- 12 Ring dips
- 3 Reps, 155-lbs Power clean
- 6 Ring dips

Time: 16:20

ME Upper - 4Jan08

Ended up spending some time out of the country, but was lucky enough to get in my workout.

Max Effort Upper Body

Shoulder Press (Lightened Method) - 155, 165, 170 Hanging from Blue Bands
Bench w/ KBs hanging off bar - 3 x 10 (2 x 36-lbs KBs)
Ring Dips (Kipping) 25, 17, 11

ME Upper - 19Dec08

Incline Bench - Blue Bands + 175-lbs
Ring Dips - 20, 12, 10

CA WOD - 18Nov08

Back Squat - 270 x 2 x 5
Shoulder Press - 147 x 3 x 5 (PR!!)
Snatch Deadlift - 195 x 3 x 3
Ring Dips - 20, 12, 10
Weighted Side Bends - 75 x 20 x 3

CA WOD - 10Nov08

Back Squat (High bar) 260 x 3 x 5
Clean Deadlift - 275 x 3 x 3
Shoulder Press - 145 x 5 x 3 (PR!)
Ring Dips - 19, 10, 9

CA WOD - 3Nov08

Back Squat (High bar) 255 x 3 x 5
Snatch Deadlift - 185 x 3 x 3
Shoulder Press - 140 x 5 x 5 (PR!)
Ring Dips - 18, 11, 7

First day back to full volume training. Sleep cycle has been way off during the last week for some reason, didn't feel really strong when I started out, but felt better as I got warm. Knee felt 100% today.

Warm-up:
4:00 Rowing
DROM drills
Air Squats
OHS w/ Broomstick

Workout:
Box Jump - Maxed out at 45" (PR by default)
Shoulder Press - 135 x 5 x 5 (PR!)
Ring Dips - 15, 10, 7 (No kip, 3-min rest)
Deadlift - 335 x 5 x 1

CrossFit - 20Jul (pm)

WOD:

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Chest to floor on each push-up, and ring dips were shoulders below elbows on all reps. The push presses became push jerks because of muscular failure.

Total: 7 Rounds (19:55)

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

CrossFit - 28Jun (pm)

Warm-up:
-Rowing 5:00
2 x 9, 1 x 5
- Push-up
- Chin-up
- Dip
- Sit-up

WOD:
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

The cleans were the worst: I started them at 1:05 and didn't finish them until around 16 minutes. My legs and lower back were crushed from yesterday. The dips weren't too bad until the last couple. And I finally managed to get the DUs under control the second go-round.

Time: 23:30

CrossFit - 13Jun (am)

7 Rounds for time

- 10 Pistols (alternating)
- 12 Ring Dips
- 15 Pull-ups

Time: 14:58

NOTE: Tore open my left hand on the second-to-last set of pull-ups.

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