CrossFit - 27Apr09

Strength:
Bench Press - (190 + Blue Band) x 3 (PR!!!)

Skill Work:
Muscle Snatch - 160lbs (PR!!!)

WOD:
5 Rounds for time:
- 5 Deadlifts, 315 lbs
- 10 Handstand Pushups
- 15 GHD Situps
Time: 10:20

CrossFit - 15Apr09

Strength:
14" Box Squats - (265 + Green Bands =~415 at the top) x 3 PR!!!

Skill Work:
Muscle Snatch - 155 (Tie PR)

WOD:
5 Rounds for Time:
- 3 Power Snatch, 155 lbs
- 6 Handstand Pushups
- 9 Knees-to-Elbows

Time: 9:46

Note: The K2Es didn't really fit well into the WOD, they were too easy at 9 reps. Next time I think I'll do GHD situps.

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 - 26Nov08

Muscle Snatch - 155 (Tie PR)
Overhead Squat - 235 (PR!!!)

11Nov08

Muscle Snatch + Overhead Squat - 155
2-position Snatch (Floor/Midthigh) - 115 x 2 sets
2-position Clean & Jerk (Floor/Midthigh) - 155 x 2 sets

CA WOD - 4Nov08

• Muscle snatch - 145
• 3-position snatch (floor, knee, mid-thigh) - 110 x 3 sets
• 3-position clean & jerk (floor, knee, mid-thigh) - 135 x 3 sets

Olympic Lifting - 30Oct08

Warm-up:
3:00 Rowing
DROM drills
Air Squats
OHS w/ Broomstick

WOD:
Muscle Snatch - 145 x 1
Snatch - 165 x 1 (15-lbs PR!!!)
Clean & Jerk - 185 x 1

Today was my first day back to the full lifts since I tweaked my knee. It felt solid today, no issues. I'm not sure where the snatch PR came from, I had intended to go to 145 and stop but it came up easy. So I threw on 155 (PR) and it went up easy too. I decided to try 165 and stuck it on my first attempt. It felt solid, and I might've had another 5-lbs in me, but I didn't want to push my luck. 15-lbs is more than enough for one day! Mad props to Catalyst Athletics for giving me the tools (for free!!!) to improve my lifts!

CA WOD - 14Oct08

Muscle snatch - 145 (20-lbs PR!), 155 (with a very slight knee bend)
3-position snatch (floor, knee, mid-thigh) - 100 x 3 sets
3-position clean & jerk (floor, knee, mid-thigh) - 135 x 3 sets

CA WOD - 7Oct08

Muscle snatch - 115
Snatch - 125 x 1 x 2
Clean & Jerk - 185 x 1 x 2 (Ugly - thinking too much!)
Pull-ups - 2 x 10
Turkish Get-up - 2 x 8 (45-lbs dumbbell)

Shoulders still feeling fried. They've always been a glaring weakness of mine, and these WODs test them daily. It'll be nice when I'm finally adapted to the volume.

CA WOD - 4Oct08

Muscle Snatch - 125 (PR)
Snatch - 135 x 1 x 2
Clean & Jerk - 200 x 1 x 2

Really out of it today; stiff and sore from soccer last night. Hit the Rx'd percentages, but it took a lot more focus to get the job done.

CA WOD - 30Sep

OHS - Worked up to 205-lbs (F on the recovery). But the 205-lbs behind the neck jerk is a PR
Muscle Snatch - 105 x 1 x 3
Snatch - 115 x 1 x 3
Clean & Jerk - 160 x 1 x 3
Ab Wheel - 3 x 15

I also got my flu shot this morning, so I'll pay extra attention to sleep and recovery this week.

CA WOD - 23Sep

Muscle snatch - 120
Snatch - 110 x 1, 95 x 2, 110 x 1, 95 x 2, 110 x 1
Clean & jerk - 160 x 1 x 5

Metcon: 2:15
5 rounds for time of:
8 kipping pull-ups
4 box jumps - 32"

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 - 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)