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

11JAN12

Workout #1:
Set 1: 5-3-2-2-1-1
  Bench Press @ (185#-205#-215#-225#-235#-245#)

Set 2: 5x
  Bench Press @ 135# + 2 chains (16-14-14-13-13)
  Burpees (4-6-6-7-7)
total reps each round = 20... once you hit failure on bench roll off and finish off the round with burpees

Set 3: 10-8-6-4-2 (unbroken)
  KTE
  GHD Situp

Workout #2:
5 mi Run w/ Pickups (warmup, then 1 min at speed, 4 min recovery, until run complete)

10JAN12

Workout #1:
Set 1: 8x (DE)
  2 Back Squat w/ Hop @ 155#
  3 Air Squat w/ Hop

Set 2: 9-6-3 for time
  Thruster @ 165#
  Muscle Up
(4:44)

Set 3:
  1-10 Thruster Breathing Ladder @ 95#
  Rest 3 minutes
  1-10 Thruster Breathing Ladder @ 75#

Set 4: 3-3-3
  Squat Clean & Jerk + 15s hold @ (95#-135#-185#)
focus on technique...

Workout #2:
5-6 mi Run (recovery pace)

09JAN12

Workout #1:
Set 1: 5-5-5-5-5-5
  Deadlift @ (225#-275#-295#-305#-315#-315#)

Set 2: 5x (for time)
  5 Sumo Deadlift @ 135#
  7 Clapping Pullups

Set 3:
  5 Bear Complex @ 95#
  Rest 2 minutes
  5 Bear Complex @ 115#
  Rest 2 minutes
  5 Bear Complex @ 135#
*Bear Complex = Deadlift, Hang Clean, Front Squat, Push Jerk, Back Squat, Push Jerk (from back rack)

Set 4: 3x
  5 Snatch/C&J @ 155#
  5 Muscle Up
*Switch to C&J when snatch form fails

Workout #2:
4 mi Tempo Run (i.e. fast, on edge of panic breathing)

Relatively quick/short work today... have to move some scheduled metcons/speedwork around this week because of a few other requirements.  It'll get done.

07JAN12

Kalsu:
100 Thrusters*
5 burpees on the minute every minute
... go until 100 Thrusters are complete

I had to do this with 50# DBs since I didn't have a bar at the gym.

06JAN12

Workout #1:
Set 1: 10 min AMRAP
  50 AKB Swing @ 53#
    then
  5 C2B Pullup
  10 Hand Release Pushup
  15 Front Squat @ 115#

You only do the AKB Swings once... once you're done with them  you rotate through the pullups, pushups, and squats as fast as possible until 10 minutes are up.  Count total reps (so 50 KB Swing + 30 reps per round + whatever else is left).
(179 - 4 rds + 5 pullups + 4 pushups)

Set 2: 10x (DE)
  2 Deadlift @ 225#
  3 KTE

Workout #2:
Hill Repeats
Ring Technique Work