27FEB2012

Warmup:
  5 Bear Complex @ 75# (UB)
  10 C2B Pullup
  5 Bear Complex @ 95# (UB)
  10 C2B Pullup

Set 1: 5-5-5-5-5 (ME)
  Front Squat @ (135#-165#-195#-215#-225#)
  2 Box Jump @ 44" (prime with one at 36-40" if necessar)

Set 2: 15-10-10-10-5
  Thruster @ 105#
  Push Press @ 105#

Set 3:
  25 Burpee Box Jump @ 24"
  25 AKB Swing @ 53"
  3 min (total) Handstand

24FEB2012

Workout #1:
Set 1: 3-3-3-2-2
  Hang Squat Clean and Jerk (155#-175#-185#-195#-195#)

Set 2: 10 min AMRAP
  5 C2B Pullup
  10 Wall Ball @ 20#/12'
  15 Toes to Bar
(4+5)

Set 3: 4x
  20 OHS @ 95#
  20 GHD Situps
  20 AKB Swing @ 53#

Workout #2:
6 mi Run (80-85% pace)

then

3 x 100m Sled Pull (sled around 150-200#)

then

5-4-3-2
  C2B Pullup
  2 x KTE
  C2B Pullup

Notes:
  I also did the CF Open 12.1 last night... 7 minutes of burpees for reps (if you want to know the standards and such go to games.crossfit.com).  I managed 112.  Not as many as I would have liked, but not very much fun either way.  My legs were a little tired for the squat cleans and OHS this morning.

22FEB2012

Workout #1:
Set 1: NOT FOR TIME
  20 TGU @ 53#

Set 2: 10x
  5 C2B Pullups
  10 Bench Press @ 135#
  15 Air Squats

Set 3: 4x
  3 Push Jerk + 15s hold @ (135#-155#-175#-175#)

Workout #2:
6 mile Run

21FEB2012

Workout #1:
Set 1: 10x OTM (DE)
  2 Front Squat @ 135#
  3 Box Jump @ 40"

Set 2: 4x, rest in between rounds
  20 Thruster @ 95# (unbroken)
  20 Pulls on C2 Rower for distance - (285m, 280m, 285m, 281m)
  20 OHS @ 95# (unbroken)

Set 3: 3x (continuous)
  5 HSPU on Parallettes
  10 Burpees
  5 Box Jump @ 36"

Pulls on rower are done on a 3 second cadence (no faster than 20 strokes/min), focusing on form and max effort pull.

20FEB2012

Workout from Jet City:
Set 1: 3-3-3-2-2-1-1
  Hang Squat Snatch @ (185#-pr)

Set 2: 7 rounds
  30 sec DU
  30 sec rest

Set 3: 5-3-3-2-2-2-2
  Deadlift @ (275#-295#-315#-335#-355#-365#-385#)

Set 4: 2-4-6-8-10-8-6-4-2 (for time)
  Ring Dips (must complete each set unbroken before moving on to the next set)
(6:03)

17FEB2012

WOD at Jet City Crossfit:

12 min AMRAP:
  1 min Push Press @ 95#
  2 min Medicine Ball Squat Clean @ 20#
  3 min Toes-to-Bar
  1 min Push Press @ 95#
  2 min Medicine Ball Squat Clean @ 20#
  3 min Toes-to-Bar
(214)

15FEB2012

Workout #1:
Set 1: 6-4-2, 1 min rest, 6-4-2
  Squat Snatch @ 115#
  Bar-Facing Burpee

Set 2: 25-20-15-10-5
  Overhead Squat @ 95#
  AKB Swing @ 53#

...yay for tapering.

Workout #2:
6-7 mi Run with 8 x 1 min pickup every 5 min

Strength:
5-5-5-3-3-3
  Bench Press w/ Feet Elevated
  8 Clapping Pushups
(roll into pushups right after bench press, then rest... go as heavy as possible on bench)

Notes:
  While I'm tapering I'll plan and program the strength work separately (since I won't be doing any heavy strength work).  You can do it wherever it fits in, but if you have time the best spot for it is after the warmup and before the first set of workout 1.