29SEP09 Deadlift

1-1-1-1-1

1. 245
2. 265
3. 280
4. 285 standard
290 (missed due to weak grip)
5. *285* PR SUMO

28SEP09 shoulder/push press/jerk

Shoulder press 1-1-1-1-1

1. 115

2. 120

3. 125

4. 130

5. 125

Push press 3-3-3-3-3 reps

1. 135

2. 140

3. 140

4.140

5. 140

Push Jerk 5-5-5-5-5 reps

1. 140

2. 140

3. 145

4. 150

5. 135

27SEP09

Rest Day.

The shoulder is still painful possibly injured.

26SEP09

Took today off because of pretty roughed up shoulder from a bad hit I took in football yesterday.

25SEP09 GHDs/Back Extentions

Porch Scaling:

4 rounds for time:

30 GHD Situps
25 Back Extentions

Time: 8:53

24SEP09 "Daniel"

-Porch Scaling-

For time:
35 Pull-ups
400 meter run
75 pound Thruster, 21 reps
800 meter run
75 pound Thruster, 21 reps
400 meter run
35 Pull-ups

Time: 19:28

23SEP2009

Rest Day

22SEP09 Front Squats

3 RM

1. 165
2. 175
3. 185
1 Rep 195 I had to ditch the bar on the second rep
Note--> I also PRed my 1RM with 195 although I am positive I could hit a 1 RM of 200 lbs
4. *185* PR

21SEP09

35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Time: 17:33

1st time doing double unders in a WOD (2nd time ever)

Most consecutive: 10 (the entire final set)

Note-->this wod drastically enabled me to do double unders

20SEP09 "Diane"

21-15-9 reps of:

185 pound Deadlift
Barrier Handstand push-ups

Time: 4:53

19SEP09 Rest Day

Rest Day

18SEP09 "Barbara"

Pack Scaling:

Five Rounds each for time with a three minute rest of:

10 Pullups
20 Pushups
30 Situps
40 Squats

Times:
1. 2:14
2. 1:59
3. 2:05
4. 2:09
5. 2:19

Possibly should have gone with this workout as Rx'd. I will be beginning Big Dawg WODs within the next month.

17SEP09 3 RM Push Jerk

3 RM Push Jerk

1. 145
2. 150
3. 150
4. 155
5. 160

16SEP09 Lunges/Box Jumps/Pullups

3 rounds of

100 ft Walking lunge, carrying a 25 pound plate overhead
24 inch Box Jump, 20 reps
35 pullups

Time: 19:35

14SEP09 CrossFit Total

1 Rep Back Squat: 225 LBS
1 Rep Shoulder Press: 120 LBS
1 Rep Deadlift: 265 LBS *PR*

12SEP09 Clean and Jerk 1RM

Clean and Jerk 1RM

1.135
2.140
3.145
4.150
5.155
6.155 (attempted 160 and missed)
7.160

05SEP09 OHS

3-3-3-3-3

120-125-125 after I missed 130-125-125

03SEP09

Rest Day

02SEP09 "Nate"

8 Rounds completed at Pack Scaling. Not too hot.

01SEP09 Thrusters/ HPC/ SDHP

-Pack Scaling-

Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

Rounds Completed: 11 *PR*