WOD:

3 rounds, as many reps possible in 2 minutes ecah movement
- Deadlifts w/245#s
- muscle-ups
- Squat cleans w/155#s

40+29+24 = 93

Muscle-ups came hard today. 1-2-1 during the threes rounds. I thought I lost them for a second on the first round!

WOD:

For time:
Walking lunge, 100 feet
21 Pull-ups
21 Sit-ups
Walking lunge, 100 feet
18 Pull-ups
18 Sit-ups
Walking lunge, 100 feet
15 Pull-ups
15 Sit-ups
Walking lunge, 100 feet
12 Pull-ups
12 Sit-ups
Walking lunge, 100 feet
9 Pull-ups
9 Sit-ups
Walking lunge, 100 feet
6 Pull-ups
6 Sit-ups

Time - 12:06

Got Muscle-ups!

WOD:

3 rounds for time:
800 meter run
10 muscle-ups (scaled to 3 muscle-ups)
100 Squats

Time 31:21 (3 muscle-ups per round)

I got my first 3 muscle-ups right before the work out and then did 3 each round, for a lifetime total of 12. I am really, really excited! I must have just needed a little more pulling strength to get up past the transition point, because I just flew up there the first couple of times. It got a lot harder doing 3 each round.

A real CrossFit milestone for me. Just got my handstand push-ups this month too. August 2010 was a good month for me.

Now on to ring handstand push-ups and pistols!

WOD

For time:
225 # Backsquat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood KB

Time - 10:45

Just prior to WOD I got 2 consecutive Hspu's

WOD:

AMRAP in 20 minutes
- 400 meters
- 15 pull-ups

6 rounds

I ate authentic chicago deep dish pizza last night (I am visiting Chicago for a work thing) and it just destroyed my insides. It was really hard to get up this morning, let alone drag myself out to workout before the start of the conference today.

I can't wait to get back home and have less temptation to eat poorly and more oppurtunity to control what I eat.

WOD:

7 rounds for time:

5 Dumbell push-jerks w/50 lb. DBs
10 Cleans w/50 lb. DBs
20 sit-ups

21:37

Made up my on WOD based in part on what was availible in the hotel fitness room

WOD

10 rounds for time of:

10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

21:53 (bar dips vs. rings dips

Second WOD for the day

3 rounds for time:
21 burpees
400 meter run
15 burpees
200 meter run
9 burpees
100 meter run

Time: 6:50

Felt guilty because I did not participate in the team workout at the 'CrossFit All in' open house. Made it up later that day. Good WOD.

First WOD:

Cleans (full)
3-3-3-3-3

215#s for 3 was my heaviest set. A new PR for 3 reps.

My full squat cleans have improve a lot since I joined CrossFit Snohomish. A combination of the great coaching from Jeff Vale and watching other people do cleans as well. I find that whenever I critique/coach someone else in the olympic lifts it really help me analyze my own form as well.

WOD:

5 deadlifts w/325
5 HSPU

17:16

25 full range HSPUs total this WOD. Just got my first a few days ago so I am pretty excited about that.

Got my first full range handstand push-ups yesterday and another one today. It may not seem like much, but it is a milestone for me.

WOD:

5 rounds for time

40 Double-unders
30 Box jumps, 24 inch
20 KB swings, 1.5 pood

Time 29:49

Tough WOD hard to follow double-unders with box jumps. Felt better on the double-unders to day using a Buddy Lee rope. I needs me one of those. They are awesome.

WOD:

3 rounds for time
- 15 Thrusters w/115 lbs.
- 30 GHD sit-ups

14:05 (subbed 60 abmat sit-ups for GHDs, my shin has some serious rope burn on it).

So wish I could have done the GHDs instead. 60 sit-ups takes forever. 115 felt pretty good on the thrusters.

WOD:

5 rounds for time of:

800 meter run
50 push-ups
5 rope climbs (15 feet)

Time - 61:07

Awesome break-in to rope climbing. I got a pretty good foot lock going and chose the right shoes. I wore my Nike Air Pegasus running shoes, which have a pretty decent tread and lots of texture on the top of the shoe. This WOD killed me, but felt good with the rope climbing by the end.

My fingers and right shin took a beating from the rope. Yikes!

WOD:

100 Dumbell Thrusters w/45 lb. DBs for time
3 Burpees at the start of each minute.

Time - 18:20

Brutal!!!

WOD:

21 Pull-ups
21 DB Power Snatches w/35 lbs. Left arm
21 Pull-ups
21 DB Power Snatches Right arm
21 Pull-ups
21 DB Power Snatches Left arm
21 Pull-ps
21 DB Power Snatches Right arm
21 Pull-ups

WOD:

100 double-unders

30 Handstand push-ups

Easy day, really hot in PV, Mexico where I am on vacation

WOD:

15 rounds of "Cindy" for time
1 round:
- 5 pull-ups
- 10 push-ups
- 15 squats

Time: 19:05

WOD:

"Elizabeth"

21-15-9
135 cleans
Ring Dips

14:04

WOD:

Deadlift 5-5-5-5-5

365 x5

245 -335-355-365-365

Not a PR, but progress considering I am about 10 lbs. lighter than when I pulled heavier #s for 5 reps.

WOD:

'Annie'

Double-unders
Sit-ups

50-40-30-20-10

26:15

Got really sunburnt on my front Monday afternoon. Yesterday was an off day and it hurt pretty bad, but it was really hurting last night and this morning, so I did not go to the gym or do anything heavy at home. Sit-ups and double-unders were the only thing that did not strech, press on or rub my sun burn, so I decide to do an Annie. I was moving pretty slow because of the sunburn (and because I am still horrible at double-unders).

WOD:
10 Muscle-ups
15 HSPU
20 Squat-cleans w/155 lb.
400 meter run

(subbed negative muscle-ups, abmat+15 lb. plate for HSPU)
Time - 13:20

Full squat cleans felt pretty good considering they were pretty heavy. Run felt awesome. Felt good to only being running once and only 400 meters.

Casey worked on getting a full muscle-up today. He came sooo close. I need to just spend a workout once or twice a month trying to get one. Would have done it today, but I probably won't get any heavy workouts next week and I did not want to pass up the HSPU & heavy squat cleans.

WOD:

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

26:05

(PR by 3:20)

Felt strongest on the sit-ups. Everything else broke up pretty quick.