28FEB2012

Workout #1:
Set 1: 5x OTM (DE)
  3 Deadlift @ 225#

Set 2: 3-3-3-3 (ME)
  Snatch Balance + 2s hold @ (115#-135#-145#-155#)

Set 3: 21-15-9 (fuck your lats forearms)
  C2B Pullup
  AKB Swing @ 53#
  KTE

Set 4: 3x
  5 Scotty Bob @ 50# DB
  7 Stone-to-Shoulder @ 50# (ea side)
  9 GHD Situps

Set 5: 2x
  25' rope climb, no feet, start from seated position

Notes:
  This is my last workout at Lewis.  I'll continue to at least try to file what I've been doing, but I start a cross-country drive tomorrow, so if I have to, I'll program and then post what I actually accomplish.  I'll also have the 2nd CF Open workout to worry about come Thursday/Friday.

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)