20JAN2012

Set 1: 10-9-9-8-8-7-7-6-6-...1-1
  Ring Pullups (Rings to Chest)

Set 2: 10-10-10-10-10
  Toes-to-Rings

... later ...

Set 3: 10 min AMRAP
  50 Single-Unders (no, I can't do double unders)
  10 Toes-to-Rings

19JAN2012

Programming courtesy of Jet City CrossFit (in southern Seattle):

Set 1: 2-2-2-2-2
  Bench Press @ (225#-235#-235#-237#-237#)

Set 2: for time
  50 Toes-to-Bar
  40 24" Box Jump
  30 Bar-Facing Burpees
  20 SDHP @ 95#
  10 OHS @ 95#
(9:49... yes, i know it sucks, had a rough time with the toes-to-bar, rolled straight through after that)

Set 3: 5 min AMRAP
  25 Double-Unders (Unbroken)
I just did as many double-unders as possible, since I got my first one this morning and can't quite string them together yet.

18JAN2012

This no-gym-no-leaving-the-hill thing is killing me.

Set 1: Death by Burpees
  1 Burpee the first minute
  2 Burpees the second minute
  3 Burpees the third minute...
... and on until you fail to meet the number of burpees you're supposed to hit before the minute cycles.

Set 2: 5x
  50 Butterfly Situps
  1 minute plank
  1 minute right side plank
  1 minute left side plank

17JAN2012

... gym is closed right now.  don't have much to work with, so this is what I have so far...

Set 1: 1-2-3-....10-...1
  Ring Pullup

Set 2: On the 15-minute until I leave work
  20 One-Leg Pushup

Set 3: AMRAP, 15 minutes
  5 Scotty Bob @ 50# DB
  15 Air Squats

16JAN2012

Snow day... had to go to a globo gym and work around what they had...

Set 1: 8x (DE)

  2 Back Squat @ 155#

  5 Air Squat

Set 2:  3-3-3-3-3

  Thruster @ (135#-155#-175#-185#-195#)

  5 Burpee

Set 3:  10-10-10-10

  Strict Press/Push Jerk @ 115#-115#-115#-135#

  *do strict press until failure, complete reps with Push Jerk

Set 4:  5x

  5 Pistols (ea)

  10 KTE

14JAN12

Entered into the 2012 Resolution Revolution Throwdown at Stoneway Crossfit with my friend Cristen today... it was a team (one guy, one girl) contest.  Here were the workouts:

WOD #1: 11 min
Start - 4:00 remaining
  Hill Run
  then
  Front Squat @ 115#/75# (for reps)
4:00 - Finish
  Push Jerk @ 95#/65#

WOD #2: for time
  1 min sled push for distance @ 220# (guy)
  1 min sled push for distance @ 110# (girl)
  50 Deadlift @ 275# (both people on the bar at the same time)
  40 Wallball (ea) with partner catching... 20#/10' (guy) 16#/9' (girl)
  30 Barbell-Facing Burpee (done together)
  10 Wall Climb
  1 mi Run w/ 45# Plate

I don't know our exact scores or times, but we finished second.  Pretty awesome event.  Nothing like competition to get you amped.  Back is stiff from the off-balance deadlifts (she's like 9 inches shorter than me).

12JAN12

Workout #1:
Set 1: 2 min AMRAP @ 115#
  Deadlift
  Power Clean (from the floor)
  Front Squat
  Push Jerk
  Back Squat
  Push Jerk (from back rack)
movements can flow into each other... as long as 1 - bar touches the ground following the deadlift 2 - you hit below parallel on the squats and 3 - you full extend and lock out knees on the jerks

Set 2:  3x
  10 Snatch Balance @ 115#
  10 Clean High Pull @ 115#

Workout #2:
Ring Technique Work