Ty - 1/31/2011

Front squat 1 rep max - 215# - 20# PR Deep, past parallel

Metcon:
3 rounds for time of

10 pullups
10 overhead squats - 115#
10 burpees

5:34

30 ring rows
30 25# DB press

The metcon was a serious lung burner. Unbroken on first 2 sets of pullups. Unbroken on first set of OHS then 5's. burpees were tough on round 2 and 3.

Ty - 1/29/2011

Crossfit Construct Grand re-opening - Team WOD -

15 min AMRAP - Me, Eno and Camey

30 wall balls - each of us did 10
60 KB swings - camey used a 25lb, ben and i switched w/ 55#
30 burpees - 10 each all at once

6 rounds + 16 wall balls

1.27.11- Peter

Squats- 3-3-3-3-3 @ 185#

WOD:
15-12-9-6-3

Hang Cleans @115#
Box Jumps
KB Swings @50#

~8 minutes, I forgot my stop watch and went off of a tradional clock

then:
3x10 knee to elbow

Ty - 1/27/2011

metcon:

3 power snatch - 95#
5 bupees each w/ a lateral jump over the barbell
7 clean and jerk - 95#
9 jumps over the bar (facing the bar)

11:08

This was a fun one.

3x10 ring rows
back squats - 45x10, 75x10, 95x10x3

3x10 KTE

1.25.11 Peter

Its been hard to blog after my house was cleared out....

Deadlifts: 3-3-3-3-3 @ 245#. This is the most I've done weight wise, felt good.

10 mins AMRAP:
5 pullups
10 pushups
15 squats

did 10 sets.

ab work and jump rope to follow. I'm terrible at double unders. When I try to do one I jump higher and my feet feel like they are cement blocks...sux. I have a good tempo with single unders, though. I don't get it. Very frustrating.

Ty - 1/25/2011

Press: 100x5, 110x3, 125x2

2 min AMRAP pullups - 51
1 min AMRAP pushups - 30
2minute rest
1 min AMRAP Handstand pushups - 11 (25lb metal plate and 1 abmat)
2 min AMRAP Toe to bar - 22

THe pullups just kill the energy and grip for the rest. not bad, though.

3x10 DB press 25, 30, 20

2x10 GHD situps

couple muscle ups

Ty - 1/24/2010

Front Squat: 150x5, 170x5, 190x2

Metcon:
4 rounds for time of:
10 overhead squats - 95#
30 american kettlebell swings - 1.5 pood (55#)

10:54

The KBs killed my back. rough stuff. need to work on form for these.

AMRAP in 1 minute of 20" box jumps - 60
Really good pace on these. was getting my toes all the way to the tire w/ out a knee bend.

Ty - 1/21/2011

Max weighted dead hang pullup - 35#, 55#, 70# Maybe could have done 75#. feel a weird pull in my right bicep when i do things like this.

Metcon:

30-20-10
Pullups
KB swings - 70#/2pood

7:22

Those 2 pood KBs always get me. so heavy.

Did the first set up pullups 24/6. could definitly have done 30 in a row unbroken. gamed it.

Ty - 1/19/2011

Squat clean - 2, 2, 2, 2, 2, at 135#

2k row: 7:25

steady until last 400 meters. gunned it after that. tiring.

2x8 lunges w/ 95# barbell

1, 1, 1, 1, muscle up.

Ty 1/17/2011

Front Squats: 135x3, 155x3, 180x4

Metcon: AMRAP in 10 minutes of

6 deadlifts 145#
9 box jumps 24"
12 double unders
15 situps

9 full rounds + 5 double unders

muscle up work after. 4 or so sets of 2-3 reps

3x7 strict pullups

Ty - 1/13/2011

Front Squat - 125x5, 145x5, 165x2 (supposed to go for5 but that's all I had).

Metcon:
5 rounds of:
5 squat cleans 95#
10 free squats
5 squat snatch 95#
rest exactly 60 seconds after each round

10:19

GOT MY FIRST RING MUSCLE UP TODAY! ended up stringing 5 in a row.

Ty - 1/11/2011

Press: 85x5, 100x5, 110x5. struggled a bit on the last set. (65,75,85%)

Metcon: AMRAP in 15 mintues

5 clapping pushups
10 Russian Kettlebell swings - 2pood
15 double unders
20 box jumps 24"

7 rounds + 4 box jumps

http://crossfitwestloop.blogspot.com/2011/01/tuesday_11.html

Ty - 1/10/2011

Power Snatch 1 rep max: 165 then bumped up to 185 to squat snatch but failed and had to go to the metcon.

Metcon:
5 rounds of:
5 hang power snatch 95#
10 air squats
5 hang power clean 95#

3:24 smoked this one.

3x5 GHD raises (but subbed for the ones on the ground)
3x8 toe to bar (kip)

Ty - 1/8/2011

first day back after the flu. felt pretty good.

Front squat: 3's. ended at 165

"Karen"
150 wallballs for time
7:56

this was tough. paced off the bat and I think that's what gave me the good time. did sets of 10 up until 100 w/ 7 or so second breaks. Tough stuff

500 meter row. 2 somehting. leisurely.

1.5.11- Peter

Squats- 3-3-3-3-3 @ 185#

for time: I did 9 rounds in 9:26

5 pullups
10 pushups
15 squats

5 mins on the eliptical....my legs were shot

some ab work

Ty - 1/4/2011

Snatch Balance (rack the bar on teh back of your neck, do a partial dip w/ your knees and thrust the bar up using only the power of your legs and catch the bar in a deep squat snatch position)
worked up to 185#.

Metcon:
21-15-9
over head squat 95#
chest to bar pullups
7:02

i liked this one. wasnt too much of a lung burner but very hard w/ pretty heavy movements. My legs are feeling it today especially w/ the flu i got last night.

was strick paleo today and yesterday (w/ just a little whipping cream and a very small amount of goat cheese).

1.4.11- Peter

press @ 115# 3-3-3-3-3



21 deadlift @ 185#

21 kettlebell swings @ 50 lbs

30 single unders (tried for 50 but am progressively getting worse at it, frustrating)

15 deadlift

15 KB swings

30 single unders

9 deadlifts

9 KB swings



ab work to follow.



my should hurts as I type this, not sure what happened. I hope it goes away soon.



Started Paleo again today

Ty - 1/2/2010

Hang squat clean: 95 x3, 115x3, 135x3, 155x3, 165x3

8 minute amrap:

5 single arm russian kettlebell swings (each arm)- 55#
10 deadlifts - 185# (50% of 1rm)
15 double unders

5 rounds + 4 deadlifts