24JAN2012

Workout #1:
Set 1: 3-3-3-3-3-3-3-3 (DE)
  Deadlift @ 225#

Set 2:  each part is done as an 8 min AMRAP (counting total reps for score) with 2 min rest in between parts...
  Part 1:
    8 OHS @ 95#
    4 HSPU
  (77)
  Part 2:
    5 Bear Complex @ 95# (each complex = 6 reps)
    7 Burpees
    9 AKB Swing @ 53#
  (144)
  Part 3:
    30 Squat Clean @ 75#
    30 Wall Ball @ 20#/12'
  (73)
  Part 4:
    5 Snatch @ 75#
    10 Toes to Bar
  (76)
  Part 5:
    15 calorie Row
    10 Ring Dip
    10 GHD Situp
  (130)
Total Score - 500

Workout #2:
  Easy 6 mi Run

Notes:
  The primary purpose of this workout was to get my heart rate up and keep it there for an extended period of time.  The 2 minute rest period was usually just enough to set up the next part and get a drink of water.  It also revealed some things that I'm weak on... primarily HSPU and Toes to Bar.  After the 2nd round I couldn't manage 4 HSPU unbroken, but I moved right through the OHS each time.  I started to get a decent rhythm on the TTB at the end, but if my form was better I would have definitely been able to move faster.  I kept the weights light with the goal of avoiding actual muscle failure... I wanted this to be a long metcon/suckfest, not a fight to complete each rep.

23JAN2012

Workout #1:
Set 1: 3-3-3-3-3 (ME)
  Back Squat @ (185#-215#-235#-245#-245#)
  5 Air Squat

Set 2: 3-3-3-3
  Back Squat @ 185# (Stop on box at bottom)

Set 3: 8 min AMRAP
  3 Thruster @ 95# 
  3 C2B Pullup
  6 Thruster
  6 C2B
... counting total reps
(93)

Set 4: 3-3-3
  Push Jerk + 15s Hold @ (135#-155#-175#)
  1 min Rest

Workout #2:
5 mi Run w/ 5 rds of 2 min pickup/3 min recovery

Notes:
  Yes, my back squats are relatively weak, but I haven't spent much time working on them.  In set 1 take your rest after the air squats.  Make the air squats as plyo as possible.  Set 2 the point is to come to a complete stop on a box at or just below parallel... supposed to be equivalent to a deadlift in terms of giving up all momentum and pushing from a dead stop.
  I was a little disappointed with the AMRAP.  I wasn't able to keep moving fast enough on the C2B Pullups and as a result didn't really feel all that tired from a metcon standpoint at the end.  I blew right through the thrusters with no issues (heavy squats before made the bar feel super light).  Next time I do this I'll probably bump up the weight on the thrusters and go with a normal pullup just so I can maintain a higher rate of work on the pullup bar.
  Doing pickups on icy roads is not always a great idea, but I had to get some speedwork in today.

Plan for tomorrow includes DE deadlift work and an absolutely brutal metcon... followed by an easy cardio day.
 

21JAN2012

Set 1:
  1000m Row
  10 Muscle Ups
  16 Stone-to-Shoulder @ 115# (8 each side)
  50 Toes-to-Bar
  80 OHS @ 115#
  1000m Row

Set 2: 5-5-5
  Snatch Balance @ 95#-95#-115#

Set 3:  3-3-3-3-3
  Push Jerk @ 135#-155#-185#-185#-185#

Set 4:  3-3-3-3-3
  Thruster @ 135#-155#-185#-185#-185#

Plus MU technique work.

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