Ty - 4/28/2011

Modified "Granny" with Tom and John A.

50 Double Unders
50 Sit ups
5 HSPU (1 abmat)
40 Double Unders
40 Situps
5 HSPU
30 DOuble Unders
30 Situps
5 HSPU
20 Double Unders
20 Situps
5 HSPU
10 Double Unders
10 Situps
5 HSPU

7:24
Unbroken all the way except the last set of HSPU. also skipped up on teh first set of DUs.

Ty - 4/27/2011

squat snatch and jerk: worked up to 205. Then went for 225. squat cleaned it fine but failed the jerk. may have taken too many breaths and waited too long. caught it but got real low and touched my knee to the ground.

Metcon - 8 minute AMRAP
3 back squats - 185lb (80% of 1RM)
6 pullups
9 box jumps

7 rounds + 3 squats

squats where heavy but unbroken...good form too. pullups no problem....box jumps...still getting used to that wooden box.

post - 3x5 @ 135 Pendlay rows. supersetted bar dips in there at 6,6,6,10
then 3x10 Toe to BAr.

Ty - 4/25/2011

Morning workout
2 rounds of:
25 KBS - 45lb halfway b/t american and russian
15 games pusups
10 jumping pullups
10 knee raises

Evening WOD:

Power Snatch: up to 155. my form is all out of whack...and i think i'm getting weaker. took some video and looked into my form. i think i need to shoot my knees out so the bar clears them easier.

Metcon - 5 rounds for time with exactly 1 minute rest of:
10 deadlifts - 185 (50% of 1rm)
10 squat jumps

6:07

post - 3x5 snatch grip deadlift - 95, 115, 125.

Ty - 4/23/2011

Metcon - for time:

1 mile run
100 double unders
800 meter run
50 double unders
400 meter run
25 double unders

15:57

Ran the 1st mile in 6:56. I was pretty gassed after that. Hard to believe I could run any faster than that. broke the double unders into 25s for the most part.

3x10 jumping dips post wod.

Ty - 4/21/2011

Games wod #5:

20 minute AMRAP of:

5 power cleans 145lb
10 toe to bar
15 wall balls - 20lb 10ft target

7 rounds +5 TTB.

This was harder than i though it would be. I lost my TTB groove on teh 2nd set. wall balls gassed me ore than i had anticipated.

Ty - 4/20/2011

Run with Piper - 1.6miles

She runs pretty quickly especially off the bat...first half mile or so. felt like a 7.5 minute mile or so.

Ty - 4/18/2011

Power Cleans (2s) - 135, 155, 185, 205, 225x1
bummed about these. I thought I felt good today but i guess not. weaned off teh starchy carbs for my afternoon meal. wondering if that had something to do w/ it. set the tone for the metcon too

metcon: 4 rounds of

3 front squats - 185lb (85% of 1RM)
10 burpees
10 american KBS 2 pood (70lb)

8:30 or 8:40 something. The heavy front squats were for sure the limiting factor. unbroken on teh burpees and KBs.

3x4 Pendlay rows at 115.

Ty - 4/15/2011

Games WOD #4

10 Minute AMRAP

60 bupees over bar (perpendicular to bar w/ full bumpers on it)
30 overhead squats - 120lb
10 muscle ups

92 reps! (60 burpees, 30 OHS, 2 MU)

pumped about this. was hoping I'd at least get to through the OHS.

Ty - 4/13/2011

Squat clean and jerk: 135x2, 155x2, 185x2, 195x2, 205x1.5...failed 2nd jerk.

Metcon -
5 rounds for time with exactly 2 minutes rest b/t:
2 deadlifts at 305 (85%of 1rm)
20 wallballs - 20lb

12:31

then 5 rounds of
20 double unders
20 box jumps 12"

leisurly pace.

also tried the reverse hyper. weird movement.

Ty - 4/12/2011

At home:

1 mile run w/ piper. she's fast (maybe a 7 or so minute mile)

then for time:

400 meter run
30 games pushups
400 meter run
20 games pushups
400 meter run
10 games pushups
400 meter run

12:11

Ty - 4/11/2011

Hang squat snatch - 95x3, 115x2, 135x1, 155x1, 175x1, failed 185 twice. not feeling it today on these. 175 should get ripped up.

Metcon:
4 rounds of
3 overhead squats - 155#
15 box jumps - 24" on wooden box
30 double unders

7:48

Ty - 4/9/2011

Games WOD #3:

5 minute amrap of:
165lb squat clean
165lb jerk

I did power clean to front squat to split jerk on every rep. figured my form would be best. i think i was right. the last few jerks were very difficult. didnt fail any reps.

14 reps.

beer and bbq w/ piper afterwards.

Ty - 4/6/2011

Hang Power Snatch - 95x3, 115x3, 135x3, 155x3 (deep squat on teh last rep at 155. also, dropped the weight and rested for 5 or so seconds)

metcon - 10 rounds for time of

2 front squat @155 (75-85% of max) went light to save my legs for saturday
50 single unders

5:39

unbroken on all the sets of single unders.

post: strict pullups 1-2-3-4-5-6-7-8-9-10 with leisurly breaks

Ty - 4/4/2011

Hang Power Clean- 135x3, 155x3, 185x3, 205x3, 225x3, 235x1

I'm super sore all over so decided against doing today's wod. did 10x100meter row. about 20 seconds each.

4.4.11- Peter

3 sets of 6- Push Press - 95# -95# -115# 3 sets of 6- Dead Lifts - 225# -225# -245# Tabata- 2:00 mins- 20 seconds on- 10 second break -squats -push ups sit ups half mile run at 7.7 mph on treadmil some 'yoga' moves after, sit ups.

Ty - 4/2/2011

Games WOD #2 at crossfit chi LP.

15 minute AMRAP:
9 deadlifts -155#
12 games pushups (hand release on ground)
15 box jumps - 24"

9 rounds plus 4 pushups

this was a total ass kicker. i wanted to stop after 10 minutes. the pushups were without question the limiting factor. deadlifts were all unbroken and box jumps weren't far off. I used a wooden box and have been used to a tire so it was an adjustment.