DT

Warmup:
Row 500@1:48

WOD:
Three rounds for time of
155 pound deadlift, 12 reps
155 pound clean, 9 reps
155 pound push jerk, 6 reps

14:18

I scaled this from 5 to 3 rounds - it woulda killed me right now at 5. 

Buyout:  
Weighted pullups, triples, 7x

40, 35, 30, 30, 25, 25, 20

BW: 196

Deads and Bench

Warmup:
Row 500@1:52

WOD: 
Deadlift Triples, 5x
Bench Press Triples, 5x



DL @ 315, 315, 315, 315, 315
BP @ 185, 205, 215, 205, 205

Buyout:
10 reps of squat clean 115, L-pullup

BW: 198

Squat day

Warmup:
I ran for the first time since I busted up my foot in Florida - a very easy 400M at about 2:25.  Everything seemed to go smoothly - no foot pain (yet), and nothing fell off.  OTOH, I didn't run real fast, either...

WOD:
Back squat triples, 5x
Bench press triples, 5x
Weighted pullup triples, 5x


Back squats at 225, 265, 245, 245, 245
Bench press at 185, 195, 205, 205, 205
Weighted pullups at 25, 30, 35, 35, 35.

BW: 197

It feels good to be back in the gym!

Back to the bar...

Warmup:
Row 500@1:51

WOD:
7x2 Deadlift @ 315, 315, 315, 315, 315, 315, 315
7x2 Bench press @ 205, 205, 205, 205, 215, 215, 205

Buyout:
Weighted pullups - 6@20#

BW:201, not as bad as I thought it would be. 

Foot handled it just fine. 

Back on the horse, round two...

For time:

25 pullups
50 pushups
100 squats

10:51, two and a half minutes faster than last time. 

Back on the horse...

After several weeks off due to injury and time issues, I finally got going again. 






For time:

25 pullups
50 pushups
100 squats

13:27

and now, I'm spent.  A workout that I would've killed two months ago just totally kicked my ass.  Nowhere to go but up.  Look out, bitches.  I'm comin'. 

Leg thrashing

WOD:
Running intervals - 2:00 x 4, ~1:30 rests.  Large inclines (12° to 15°), pace between 6:45 and 8:00

Buyout: 
3x8 box jumps to 36" box
Squat 225x5, 245x5, 265x4

Incline bench 135x8, 155x7, 175x5
Weighted pullups 50x4, 50x4, 50x4

http://connect.garmin.com/activity/74701832

Interestingly, the heart rate was about the same for the intervals as the squats and box jumps.

Squats and squats and squats.

Warmup:
Row 500@1:53


WOD:

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OHS @ 135, 145, 155, 165, 175
FS @ 225, 235, 245, 255, 265
BS @ 275, 295, 315, 325, 335


Buyout: 
Weighted pullups 3x50, 3x60, 3x65, 3x60
Bench press 3x225, 3x225, 3x225, 3x225

BW: ??? Scale was broken.

Big balls...

Warmup:
Row 500@1:53

WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
11:51

Buyout:

Bench press 135x8, 205x3, 215x3, 225x3, 235x2
Deadlift 315x3, 335x3, 335x3

BW: 204(!)

this and that

Warmup:
quick row, maybe 350M

WOD:
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps
7 rounds

Buyout:
+1 pullup drill at 8 rounds (yeesh!)
2 rounds of 400M run at 1:40, 1:29


BW:200

treadmill 5K

WOD:
Treadmill 5K, 22:38, PR!


http://connect.garmin.com/activity/72153322

Watch is misbehaving a bit.  Not sure what's going on there.  

Buyout:
Bench press triples @ 205, 215, 225, 215
Weighted pullup triples  @ 50, 50, 50, 50

BW: 200

Snatch my HSPU

Warmup:
Row 500

WOD:
Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Buyout:
Weighted pullups triples @ 50, 50, 60, 70. 


BW: 200?

Power snatch!

Warmup:
Row 250@0:48



WOD:
Hang power snatch - 3x5

95, 115, 115, 115, 125

Alternated with rounds of 8 pullups.

BW: 200

Cindy is a bitch

Warmup:
Row 500@1:59

WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

13 rounds.  Not my best Cindy ever, but not bad. 
Not my strongest day.  

Buyout:
Squats 225x3, 245x3, 265x2

BW: 201

Burpees for fun and profit

Warmup:
CFWU

WOD:
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

16:26.  I shoulda pushed this one harder.  

Buyout:
5x3 bench and weighted pullup.
Pullups at 50, 55, 60, 55, 55
Bench at 185, 205, 215, 205, 205

BW: 201

Pushing and pulling Annie around

Warmup:
CFWU

WOD:
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

10:19 - a new PR by 50 seconds!

Buyout:
5x3 weighted pullups @ 50, 50, 50, 55, 55
5x3 bench press @ 205, 215, 225, 215, 205

BW: 200

Karen

Warmup:
400M run @ 1:45
CFWU

WOD:
"Karen"
For time:
150 Wallball shots, 20 pound ball

11:20

Buyout:
Bench press 135x8, 185x5, 205x3, 215x3
Weighted pullups 25x5, 50x3, 55x3

BW: 200

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

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

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