WOD 081230

Make up for Crossfit WOD 081229.

• Shoulder press 1-1-1-1-1 reps
• Push press 3-3-3-3-3 reps
• Push Jerk 5-5-5-5-5 reps

My results:

• Shoulder press (x1) 135 / 155 / 165 / 175 / 185 (pr)
  
• Push press (x3) 135 / 145 / 155 / 165 /175
  
• Push Jerk (x5) 135 / 155 / 175 / 155 / 155
• Bench press 135 x 12 / 185 x 8 / 185 x 7 / 185 x 7 / 185 x 5
• Dead hang pull up (chest to bar) 5 / 5 / 3 / 5 / 3

I supplemented the CF WOD with additional movements. I'd like to get a little more strength work when I'm not totally shattered by the WOD.

WOD 081228

Ran 1 mile, 50 back extensions, 50 sit ups.

Then 10-9-8-7-6-5-4-3-2-1:

• 220 lbs tire flips
• 2x 20" box jumps (20/18/16/14/12/10/8/6/4/2)
  

CF WOD 081227

Complete as many rounds as possible 20 minutes of:

• 95 pound Thruster, 5 reps
• 95 pound Hang Powercleans, 7 reps
• 95 pound Sumo Deadlift High-pull, 10 reps

My results: 6.5 rounds

I finished off the last set of SDLHP to make it an even 7 rounds.

WOD 081226

Make up for 081224. We christened the new weight set at Terry N's office.

• Back Squat 5-5-5-5-5 reps

My results:

• 185/205/225/255/275(3)/205

We also threw in 5x5 standing shoulder press with 135 lbs.

WOD 081225

The holidays make me feel nostalgic so I did an old school weight workout.

• Bench press (185)
  
• Close grip bench press (135)
  
• reverse curls / triceps extensions (45)

I didn't keep track of reps or sets. I think I did 5-7 sets of each exercise to failure. fun was had by all while doing yard work on Xmas day. 70 degrees in Austin.

WOD 081223

Worked out with Terry N. at Murchison Middle School.

• 50/40/30/20/10 35 lbs kettle bell swing
• 5/4/3/2/1 hill runs
• 10/8/6/4/2 medicine ball throws

Pretty brutal in the cold but the hill sprints warmed me up nicely. I'm ready for a day off!

WOD 081222

"Cindy"
Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Terry N. and I did Cindy at the DPS fitness ground in 30 degree weather. 14 rounds.