7-5-11: 90 on, 90 off

BackSquat 4×4 @ 79% of 1RM - 165#
Was actually a little heavier than 79%, it was heavy but felt pretty solid. Struggled a little on the last sets but didn’t fail any reps. Definitely showing some improvement in keeping my chest up and actually got compliments/encouragement from Glenn/Kurt/Bryce. Felt good getting depth each time.

4 Rounds - 90 Seconds AMRAP/90 seconds rest between rounds

3 Hang Power Snatches, 75#(135rx)
6 Box Jumps, 30" (as rx'd)

3 Rounds, 3 Rounds +2HPS, 3 Rounds, 2 Rounds +4BJ

108
I’ve been trying to push myself to string together box jumps more consistently. Never tried it with 30″ box though so in an effort to go fast I probably didn’t open my hips all the way every time… and by “probably”, I mean I didn’t. Still felt pretty good about the effort though. Managed to keep moving pretty well the whole time.

Post - 8-8-8-8 Good Mornings, 45-65-65-65

6-20-11: Wheelhouse

Back Squat Intermediate 4×6 @ 75% 1RM - 150#

Tough but never felt like I was going to fail.

30-20-10
Pull Ups
Box Jumps, 24"

4:41

Good to have something right up my alley after the CrossFit Total which favors the bigger guys. Really was hoping to get the Pull Ups unbroken but only got like 24-6 and then don't remember the last sets. None really unbroken. Would have liked to have gone a little faster on the box jumps. Hadn't done them in a while so found it hard to get a rhythm. I need to work on staying mentally tougher through these and just getting them done.

Post – 5×8 GHDs

6-18-11: Runs, Snatch, Power WB

4 Rounds
800m Run
10 Hang Power Snatch, 65#
20 Power WB, 16#
22:45

Runs felt awesome… kept a good pace throughout. Could have easily gone 75# on this one but felt good to keep moving the whole time. All the snatches were unbroken, PWB were 20, 13-7, 10-10, 10-7-3… I think. Somewhere around there.

Post – 50 Ring Rows

6-17-11: Crossfit Total

Back Squat, 1 RM - 200#
Press, 1 RM - 105#
Deadlift, 1 RM - 255#
Total - 560

PR in both Back Squat and Deadlift... maybe in Press too. Never felt so bad about a day where I PR'd in so many things.

Back squat... could have probably gone heavier but once I got above 200 I took way too long getting down into the squat and can't get myself back up. Overall, I felt best about this one though... 200# was right where I was aiming for. Previous was around 175.

Press... I just suck at this one. Not my favorite move. 105 was pretty good I guess.

Deadlift.. this was where I thought I could do a lot better. Previously got a 5RM of 245 but just couldn't get 275 or 265 off the ground... not even close. 255 felt pretty damn heavy... so it goes. Looking forward to working off these numbers in the upcoming weeks and just getting stronger

6-13-11: 10-8-6-4-2

A late post... I forgot to write one on Monday I guess.

10-8-6-4-2 (10min Cap)
Overhead Squat, 75#
CTB Pull Ups
Push Press
Toes To Bar
9:56

Rx'd was 135.. for women it was 95. I'd like to think I went too light but since I just barely made the cap... maybe not. OHS felt alright... kinda failed on the set of 8 when I just lost the bar overhead. CTB felt worse than usual... had a pretty gnarly sunburn on my arms and felt like they were a little tight.

Push press actually felt pretty good... was able to really bounce them up and down pretty well. This will really help in FGB. TTB were all kinda lamely split into singles... can't control myself well enough on the way down.

Having 4 beers with lunch and then going to Crossfit... not recommended.

Post - 10-10-10 Good Mornings... I think 45-55-65... maybe ended 75?

6-12-11: Fran/Paleo Challenge Finale

Fran
21-15-9
Thrusters, 95#
Pull Ups
7:34

A 61 second PR over last time (just about a month ago). Fucking A this felt good. Thanks to Andrew's tips about really popping the hips forward (almost over exaggerating them) I was able to get more thrusters than I ever had before. Managed to get my first 12 unbroken. They really slowed down to the end (something like 4-2-2-1 in the last round) but I'll take that for the overall time improvement. I still couldn't get the longer sets of pull ups unbroken but managed to get them all in two sets. Last nine, I just powered through like normal.

I've got the crossfit cough now and a scratchy throat. I think a milkshake will help though.

6-10-11: Medball Runs Are Terrible

2 Rounds:
400m Run
15 KB Snatch, left arm, 1.5p
400m Run w/ 20#med ball
15 KB Snatch, right arm

14:59

Had just an awful time with this one. Kind of stuck in between weights for the snatches. 1 pood felt way too light and easy... 1.5 felt pretty heavy. Decided to stick it out rx'd and go with 1.5. Glad I did but it really slowed me down. I also had nothing left on the medball runs... had to walk on the second one and felt like an ass about it. I just cannot find a comfortable way to carry that thing. Snatches got pretty heavy and failed a few... probably from not using my hips enough. Need to really pop them out more.

Post- 50 back extensions

That's it til Fran on Sunday... bring it on