Ty - 5/30/2011

Memorial Day. came in at 11am thinking there was a class. no class

George let me work out. was going to do Grace (30 clean and jerks for time) but my shoulder hurt from the previous day when i was pushing a sled and hit a small curb.

30 power cleans for time at 155lb around 6 minutes. I was at 5:00 when i had 5 reps left.

1/2 of flight simulator. not sure on time but was likely around 8 or 9 minutes. did a bunch more double unders previous to that.

Ty - 5/27/2011

Team WOD with Crossfit bloomington/normal.

100 pullups
100 american KB swings
100 double unders
100 overhead squats

Partnered up with a girl that was pretty good. no band pullups, 1.5 pood/30lb kb, 95/45lb OHS.

i didnt about 75% of the reps and 1/2 of the double unders.
16:14

we did well. was fun.

Ty - 5/26/2011

May Challenge WOD #1

10 minute to complete
1 rep max power clean and jerk
max reps of strict pullups.

225# C&J
75 pullups

failed my first attempt at 225#. nailed my 2nd.

did sets of 2 on the pullups until 30 or 40 then did singles. wish i did singles the whole time. James said it worked well for him. He would drop instead of doing a negative.

500 meter row time trial - 1:43.00 sucked.

3x10 kipping pullups

Ty - 5/24/2011

May Challenge Workout #2 (missed Monday)

Men's Division A

3 rounds for time of
10 front squats - 165#
10 burpees
10 box jumps - 30" (24" wooden box, 45lb bumper + 25lb bumper)

9:29

So fucking hard. the squats were just so heavy. everything else was fine....but slow b/c of the squats.

Ty - 5/20/2011

Deadlift - 2 rep max. Stopped at 305 due to some lower back/butt pulling. didnt want to mess with it. 305 went up easily, touch and go.

Metcon:

9-7-5 reps of

115lb squat snatch
chest to bar pullups
Box jumps - 42" (2 tires on top of each other)

6:37

really liked this one. Squat snatches were good. didnt string them. RX was a 30" box but Tony and Doc were doing teh tires. I landed in deep and wide squat on each one. almost have to kneel down to get off the tire.

hollow rocks and a 3 minute unbroken plank hold post WOD.

Ty - 5/18/2011

metcon - for time

400 meter run
40 wall balls - 20# - 10 feet
40 single arm russian swings - 20/side
400 meter run
30 wall balls
30 single arm russian swings
400 meter run
20 wall balls
20 single arm russian swings
400 meter run
10 wall balls
10 single arm russian swings

17:37

BRUTAL! first run was super fast. i broke on teh wall balls into 10's. broke the set of 40 kb swings. switched arms mid air every 5 reps. tough one.

Ty - 5/17/2011

3x5 deadlift at 80% of 1RM - went a bit lighter at 285#. all reps felt solid

Metcon - 8 Minute AMRAP

5 Power Cleans - 185lbs
10 pullups
15 squats

4 rounds + 3 Power cleans.

cleans were supposed to be 70% of 1RM which probalby would have been 170lbs. went too heavy. ripped 4 calluses off. no blood, though.

3x8 good mornings at 95lbs
3 minute plank hold unbroken (hips pretty close to ground).

Ty - 5/11/2011

speed deadlifts - 3 reps every 30 seconds for 10 sets. 185lbs.

metcon - 3 rounds for time
10 front squats - 155 rx
50 double unders
10 american KB swings - 2pood/70lbs

9:39

front squats were really heavy. broke them into 5/5, 3/3/4, 3/3/4

screwed up a good amount on the double unders. used the new rope i bought off Derek.

Post - 3x5 weighted good mornings at 95lbs

Ty - 5/9/2011

Back Squats: was supposed to find 1RM. worked up to 165 and stopped b/c my groin felt pulled.

Hang Power Clean Ladder (1 power clean first minute, 2 the 2nd minute, 3 the third minute...)

Got up to a full 19 and 17 into the round of 20. was pleased. James got 22 and he's pretty solid right now.

Ty - 5/5/2011

100 Russian swings - 45lbs
50, 25, 25

Ty - 5/4/2011

Morning stuff:
10 jumping pullups
10 russian swings 45lb
10 jumping pullups
20 russian swings
10 jumping pullups
20 russian swings
10 jumping pullups
25 russian swings
10 jumping pullups
25 russian swings


metcon:

20 front squats - 115#
800 meter run
20 over head squats - 115#
800 meter run
20 back squats - 115#
800 meter run

14:46. unbroken on front squats, 12/8 on OHS, 10/10 on back squats.

post: 15 HSPU w/ 1 ab mat, 25 pushups, 35 jumping bar dips, 45 KTE

Ty - 5/2/2011

Deadlifts x5: 185, 205, 235, 275

2 power cleans on the minute for 10 minutes - 205lb. pretty solid on these. my foot placement got a bit wide, but ok.

Post: 3x5 weighted barbell stetups w/ 12 inch box and a 35lb bumper - 95, 95, 115
3x8 weighted good mornings - 65lb light.
10 kipping pullups
10 bar dips
10 kipping pullups
10 bar dips
10 kipping pullups
10+ jumping bar dips

ring pullups strict - 10 or so singles.

Ty - 4/30/2011

Final Games wod

7 minute AMRAP of:

3 Thrusters 100lb
3 CTB
6 Thrusters
6 CTB
9 Thrusters
9 CTB
12 Thrusters
12 CTB
11 Thrusters (timed out here)

71 points. Pretty happy with this. I really dont like thrusters and chest to bar pullups. but both went pretty well.