400M repeats

6x400M, no more than 3 second variation, 2:00 recoveries

1:39
1:39
1:38
1:40
1:41
1:40

Ran 'em all barefoot and shirtless. Sunny, 68°.

1x7 deads and shoulder press

1 rep, 7 rounds of
deadlift
shoulder press
dead hang pullups

Deads at 365, 385, 395(f), 365, 365, 365, 365
Shoulder press at 145, 155, 155, 155, 160, 160
Pullups at 5, 5, 8, 6, 6, 8, 7

5k

3.22 miles, 26:30, 8;14 pace. Wicked windy, hilly course, and rain. w00t.

200M repeats

5x200M, 2:00 recoveries

38, 40, 41, 41, 45

Ran 'em barefoot - felt great!

10x100M

10x 100M max effort sprints
2:00 recoveries

21.45
20.32
18.51 (possibly a PR?)
19.41
19.55
19.20
20.79
21.31
20.63
20.40

"DT", aka "Clean and Jerk, deconstructed another way"

Four rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

22:00
ow,
ow,
ow.

back squats and weighted pullups

5 rounds of triples of:
back squat
weighted pullups

Squats at 245, 275, 285, 275, 265
Pullups at 50, 60, 60, 60, 50

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

12:14. PR is 12:10.

Finshed up with vanity presses:

5@135
5@145
5@145
5@145

Trail run with Steph

3-ish miles, 45-ish minutes, chuggin' along over hill and dale... Not fast but fun!

Row, Burpee, Run

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

20:00 flat.

Finished up with 3x5 vanity presses @ 145.

A running total

Run 1.25 miles to gym
Crossfit Total:
Back squat: 305
Shoulder Press: 155
Deadlift: 385
CFT of 845
Run 1.25 miles back from gym

5K

5K, normal route, 24:10.

Not a PR but it went well.

Shoulder press, Push Press, Push Jerk progression

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP: 135, 145, 145, 150, 160 (pr)
PP: 155, 165, 165, 155, 155
PJ: 135, 135, 135, 135, 135 (wrists were killin' me!)

Finished up with some jumprope work.

Hang Power Clean and Jerk singles

HPCJ 1x7
155, 175, 175, 185, 195, 185, 185

Time trial

1.5 miles, 12:22, 8:09 pace. Horrible rainy headwind crap... Looking forward to spring and maybe some faster times.

lunges and pullups and situps, oh my!

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

17:56. Hard!

back squats

5x5 back squats

225
245
265
225
225

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6 rounds total,
12, 11, 10, 10, 10 , 11, 10.

Incline bench 8 reps
95, 115, 135

Decline bench 8 reps
135
155