Press, Christine

1. Work up to 1RM Press
2. 5x3 @ 90% 1RM
3. Crossfit Benchmark Workout: Christine
3 rounds for time:
Row 500m
12 deadlifts @ bodyweight
21 box jumps (20")
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1. 125. Tied PR. Still not making much progress on the press, but at least 125 went up fairly easy this time. The top half of my press is my limiting factor, I don't have any problem getting the weight up to my nose or higher, but that's my sticking point. This definitely has carry-over to HSPU, as the bottom portion is my limiting factor there. Might work some top half presses in the future, or stick with HSPU
2. 5x3 @ 110#. Not too bad, the last set was pretty heavy
3. Time: 8:26. Really pleased about this time. Goal going in was under 9 minutes. I focused on maintaining strong, slow strokes on the rower which allowed me to catch my breath and recover for the deadlifts and box jumps. The first 500 was 1:52, and I think the others were also under 2:00

Birthday Workout

79 Pullups
79 Push-ups

79 GHD Situps

79 Box Jumps
You may partition as needed. Every time you break a set – go run 100M.

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Time: 16:30. Felt good about this time till I saw some other people do it. I think working out on my own really hurt me on these, because I didn't push quite as hard as I could have on every set, instead I tried to pace myself. Ended up running a lot more than I should have. Oh well. All in all this was a really hard workout, really enjoyed it

1RM Clean & Jerk, Box Jump

Work up to 1RM C&J:
45x5, 95x5, 135x5, 155, 165, 175, 180, 185 (fail x 4), 185 (new PR)

Work up to 1RM Box Jump:
35, 36, 38, 40, 42, 44, 46, 48, 50 (tied PR)

DH Pull-ups: 3x10

Clean & Jerk, Hamstring Death

1. Jog 800m, CFWU, ROM Drills
2. Strength/Skills: Clean & Jerk
3. For time:
100 Back Extensions
200M Sprint
100 Box Jumps 30″
200M Sprint
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1. rx'd. Adding the Armstrong pull-up program to my warm-up for a couple weeks. Today was 3 sets at normal grip, 3 narrow grip (underhand), 3 wide grip. Sets of 7
2. rx'd. 6x3 @ 95#. Strictly working on form, only using ~50% of 1rm
3. 9:20, using 36" box. This was brutal. The run after the back extensions felt like I was trying to control my fall. My hamstrings would barely move to pick my feet up. The box jumps weren't quite as hard as I was expecting, but I would have liked to get them done a little quicker. Need to work on chaining them together better, all I could get was one at a time, with a couple doubles.

Fight Gone Bad

Crossfit benchmark workout: Fight Gone Bad

Wall-balls: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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3 Rounds, total score: 327 (122, 101, 104). Not sure what the breakdown was for each exercise off the top of my head. This was my first time doing FGB and I really enjoyed it. The amount of rest in between rounds, and the variation of the exercises really let you go all out each time. In the end I was crushed, but felt fairly satisfied with my score.

Affiliate Workout

Afternoon

Today we did the final workout from the 2009 Crossfit Games Affiliate Cup

75 Squat Cleans-------------scaled to 50 (135#)

150 Toes-to-bar------------------------100

150 Box Jumps-------------------------100 (24")

75 Thrusters----------------------------50 (95#)

35 Muscle-ups--------------------------20

150 Burpees-----------------------------100

150 Double-unders---------------------100

300 Walking Lunges-------------------200 (35# plate overhead)

The workout was originally intended for teams of 4, but we scaled it back for a team of 3.  This was a great workout because of the variety.  I was able to do a few of something, and then when I got tired, I could switch over to something else, and just chip away at it that way.  Our team did pretty well.

I need to practice my double-unders, I could only get like 1 or 2 at a time and then smack myself in the back with the rope, it looks like somebody whipped me.  Same with the muscle-ups, I can get 1 pretty reliably, but not a lot more in quick succession