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 on the horse, round two...

For time:

25 pullups
50 pushups
100 squats

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

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.

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

Charlie don't sumo

Warmup:
2 minute run


WOD:
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
8:13

Buyout:
Back Squat 3-3-3-3-3 reps
225, 245, 265, 285, 265

BW: 202

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

Dumbbell Clean and Jerk complex

Warmup:
Row 350 or so
CFWU

WOD:
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Buyout:
30, 35, 40, 45, 50

1 armed DB clean and jerk @ 100, 90, 80, 70, 60, 50
Squats at 135x8, 205x5, 255x3  (should have done way more)
Clean and Jerk 135x8

BW:200

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

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

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

Run pull squat pull repeat!

Warmup:
Row 500@1:50 

WOD:
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups


20:00.  Hard!

Buyout:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2

Was gonna do 315, but the back got sorta tweaky, stuck with 275. 

BW: 198

Deads and OHS

Warmup:
Row 500@1:58

WOD:
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

13:40

Buyout: 
100 feet of tire flips

BW: 196

Cindy and a jerk...

Warmup: 
Row 500@1:50

WOD:
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

21:13 using 185 for Clean and Jerk.  Good stuff!

BW: 197

Easy squat day

Warmup:
Row 250@1:00

WOD:
5x5 Back squat

A2A 225, 225, 245, 265(f) 245

Buyout:
5 rounds of 10 pushups and max reps dumbbell chest press
50x8, 55x8, 60x7, 65x6, 70x4

Row 1100@5:31

BW: 196

First day back...

First day back after a two week layoff. Took it easy.

Warmup:
Row 500@2:02
CFWUx2

WOD:
Back squat 3x5

225, 275, 275, 285, 225

Buyout:
Bench press 135x8, 185x5, 225x2
3 minutes jump-rope drills

BW: 194

Jump high...

Warmup:
Row 250 @ 0:50

WOD:
3 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

25:07. This was supposed to be 5 rounds, but I just didn't have it in me. This kicked my ass; I think between the morning runs and the Crossfit workouts I may be overtraining.

Buyout:
EZ-Curls
65x8, 70x7, 75x6, 80x4

BW: 192

400M walking lunge and other assorted leg torture

Warmup:
Row 500@1:50

WOD:
400 meter Walking lunge

292 steps, 14:22.

Buyout:
Leg press:
200x8
380x6
470x4
560x2

Back squat A2A 135x8

Plyometric box jumps - 18" box to ground to 24" box, a few unweighted, then:
8 with 8 pounds of weight
10 with 30 pounds of weight

BW: 194

SQT

Warmup:
Row 250@0:59

WOD:
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

7:30

Buyout:

Bench press
155x8
175x8
195x6
215x2

Back Squats
135x8
225x6
275x4
325x1

BW: 197

Half Angie

Warmup:
Row 500@1:39

WOD:
50 pullups
50 pushups
50 situps
50 squats

13:04

This sucked major ass. Pullups have really gone to total shit this summer. Bodyweight has climbed. This is an unacceptable state of affairs.

BW: 199