Three times as clean...

Warmup:
Leisurely row 500@2:15
CFWU
DB snatches

WOD:
Clean 7x3
155, 175, 185, 195, 205, 185, 185

Buyout:
Bottom squats
Snatch practice
Jumprope

BW: 198

Warmup:
Row 500@:1:50
DB swings, pushups, OHS


WOD:
Three rounds for time of:
12 Muscle-ups
75 Squats

19:27

Buyout: 
DB clean and press 80x2, 70x6, 60x8
DB snatch 60x6
Bench 135x8, 185x4, 205x3, 205x3, 205x3, 205x3

BW:199

Twice as dead

Warmup:
Row 250@1:00
warmup deads and double-unders

WOD:
Three rounds for time of:
275# deadlift, 10 reps
50 Double-unders

12:51.

Buyout:
Snatch 55x3, 135x1
Clean 135x3, 155x1, 205x1, 225x1(f), 225x1(PR!)
Weighted pullups 6@0, 1@85, 2@60, 2@50, 2@40, 3@30, 4@20, 4@10, 6@0


BW:201

2 mile tempo

2 mile tempo run at the track at SFE

http://connect.garmin.com/activity/65080276

2 miles total, 8:04 avg. pace, 16:08 total.

BW: 201

Pull up your pistol...

Warmup:
Row 500@1:54

WOD:
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

19:52 - I suck at both of these exercises.

Buyout:
Military Press 135x5, 155x2
Incline bench 135x7, 155x6
One-armed dumbbell clean and press, singles: 100(f), 90, 85, 80, 75, 70, 65, 60, 55, 45.  Then did 100 right-handed successfully, failed on the left.

BW: 202

I have a huge snatch

Warmup:

Row 500@1:51
CFWU

WOD:
7 rounds of snatch singles
135, 145, 145, 155 (pr!), 155(f), 145, 145

Buyout:
200M rows, 2x recovery, 0:36, 0:37, 0:38, 0:38

C&J Dumbbell singles, 80#, 90#, 100#

BW: 198

Run, Burpee, Row

Warmup:
Row 500M
CFWUx1


WOD:

Three rounds for time of:
Run 400M
20 Burpees
15 Two-hand dumbbell bent over row, 50# each

17:55

Buyout:
Weighted pullups 25x5, 50x4, 75x2

Incline bench 135x8, 185x4, 205x2


BW:199

200Mx6, 2x recovery

Short, sweet, and to the point.  Fun run.  


http://connect.garmin.com/activity/64125864

Difran?

Warmup:
CFWUx1

WOD:
Rolled my own to deal with weird wrist issue:
21-15-9 of
225# Deadlift
Pullups

11:21

Buyout:
9:00 jumprope drills
Bottom squats 135x8, 225x4
Regular back squats - 275x2, 295x1

BW: 201

Rowing pushups

Warmup:
CFWU, sorta...

WOD:
15 minute AMRAP of
Row 250 meters
25 Push-ups

5 rounds on the nose.

Buyout:
Clean practice @ 135, 185, 195, 205, 215, 135
Jump rope drills 6 minutes

BW: 200

400M intervals

Morning run - 400M intervals. 


http://connect.garmin.com/activity/63094413

Runs felt good, but I'm slower than I want to be.  I somehow hosed up the timing on lap 4; it's not shown but it felt around 1:35. 

I don't know squat about weighted pullups...

Warmup: 
Row 500@1:55

WOD:
Weighted pullups, 7 singles
Back squat, 7 triples

Pullups at 75, 80, 85, 90, 95, 90, 80, 80
Squats at 225, 245, 265, 275, 265, 245, 225

Buyout:
a set of regular pullups and a set of A2A squats @ 135

BW: 201

2 mile tempo

2 mile tempo run at the track in Essex.

7:54 pace.  
166 avg. HR

http://connect.garmin.com/activity/62964113

Did a couple of barefoot laps afterward; it felt great! 

Rankel

Warmup:
Row a leisurely 500M @ 1:50

WOD:
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Managed 4 rounds.  The swings just killed me.  The burpee pullups weren't bad at all, surprisingly.

Buyout:
Bench press
135x8, 155x7, 175x6, 195x5, 215x3, 225x2, 135x6.

BW: 200

Fran...

Warmup:
Row 500@1:50

WOD:
"Fran"
21-15-9 reps of
95# thruster and pullups
10:35, waaaaaaaaaay off PR of 7:36.  

Buyout:
Front squat triples, cleaned from the floor
135, 155, 175, 185, 165

BW: 199

Deads, pullups and some chest

Warmup:
Row 500@1:50

WOD:
3x5 deadlifts

Buyout:
Incline bench 135x8, 155x7, 175x5, 185x4
Weighted pullups: 6@25, 4@50, 2@75, 1@85

BW: 199

200M intervals

6x200M.  Track at SFE in Essex. 

Felt pretty good, actually.  Times declined pretty quick, though. 

First 5K of 2011

And it was ugly.  

http://connect.garmin.com/activity/62088100



HR way up, pace down.  Have to get back into this and quick!

28°, winds at 13MPH.  

Nate

Warmup:
Row 500@1:40

WOD:
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

9 rounds, 2 Muscleups and 2 HSPUs

BW: 201