Ty - 3/31/2012

single leg squats. 55lbs. 8xsidex3 i hate these.

metcon 1:
3 rounds of
15 wall balls
15 pullups
3:52

Metcon 2:
3 rounds
10 hang clean and jerks - 135#
50 double unders
8:20

Ty - 3/13/2012

Test Day

400 meter run - 1:27
2 minute rest
2 minute amrap DUs - 100+ lost count
2 minute rest
400 meter run 1:39

I was fried after this. 10 or so minutes later did this

7 rounds of
5 hang power cleans - 135#
15 air squats
5 strick pullups

8:36

Ty - 1/23/2012

Been back in action for a few weeks now but haven't posted. Been getting 2-3 workouts in per week. My back is MUCH better and i'm able to do heavy cleans, KBs etc. haven't tested heavy deadlifts yet but i'm sure i'll be fine. been sitting on a KB on my butt cheek to loosen the tight muscle. made all the difference.

Clean pulls - 135, 185, 205, 225 x3

wod: 3 rounds of:
15 hang squat cleans - 135
15 pullups
15 american kb swings - 2 pood/70lb

14:33

slow and steady. the hang squat cleans really take the energy out of you.

Ty - 1/5/2012

Test day:

3 RM front squat.
havent done much the past couple months so went light on these. ended up at 175x3

we'll be doing the following metcon every 8 weeks

3 rounds
10 front squats (from ground) - 115#
10 pullups
10 burpees

5:06

could have gone a bit heavier but went unbroken on the movements with 10 seconds or so b/t rounds.

Ty - 1/3/2012

My back finally feels good after using a KB as a foam roller. back in action...slowly

1 round every 2 minute for 16 minutes of:

3 power snatches - 95#
4 box jumps - 24"
6 lateral jumps over bar
4 box jumps
3 snatch pulls - 95#

Ty - 11/11/2011

100 burpees for time. broke at 50 for a couple minutes. total burpee time was 10 minutes....one ever 6 seconds.

also did some back exercises. it's feeling better.

Ty - 11/9/2011

100 burpees. 50 in 5 minutes, a couple minute break, 50 more in 5 minutes.

crossfit at night. did some back/glute stretches for about an hour.