"Clean the dead badger"

5 Rounds for time:
2 x Deadlift 280 lbs
3 x Clean    135 lbs
4 x Badger   45 lbs

Time: 21:08

Lynne @ 155lbs

BP/Pull-ups

1. 6/10

2. 4/7

3. 3/4

4. 2/2

5. 1/1

Day 3 of Training

Day 1 was Murph w/ a time of 56:48

Day 3:
Endurance
5x1200m w/ 2:00 minute rest
1.  5:30
2.  5:18
3.  5:33
4.  5:41
5.  5:38

3.0 Hour Break

WOD
AMRAP (10) Body Weight Deadlift  followed by (10) box jumps on a 20" box
BW:175 lbs
Rounds in 10 Minutes: 5 rounds completed

Pre-BUD/s
5 Rounds for max reps of
Bench Press 135 lbs
Strict Pull-ups
1. 15/6
2. 10/6
3. 6/5
4. 6/4
5. 6/4

Adhered to the zone diet better

B: yogurt, orange, milk, almonds (4)
L: Bread, ham, cheese and milk (4)
S1: Steak,  peanut butter(PB), apple, orange, almonds (4 P, 4C, 8 F)
ENDURANCE TRAINING
D: Chicken, protein shake, broccoli, pasta (white, but only 1 block), orange, almonds, PB
    (6 P, 6C, 4F)
WOD, Pre-BUD/s
S2: Steak, protein shake (PS), almonds, sunflower seeds, peanut butter, wheat bread, orange
 (6P, 6C, 8F)

I need to find a way to balance all of this food throughout the day it seems, but I don't want to lose the benefits from post WO consumption.
168 g Protein

3 RM Deadlifts

1. 235
2. 245
3. 245
4. 255
5. 260* PR for 3 RM
6. 265 FAIL

Followed by AMRAP
5 pull
10 push
15 sit butterfly
9 rounds total

First WOD Back

I just completed the SEALFIT Pre-Training Program yesterday and I'm now doing a few WODs that Dan from CF Bellevue has sent me.

Today was my first as Rx'D Fran w/ Strict Pull-ups

Fran-  11:52

08DEC2009 800m, Hip/back extensions, GHD sit-ups, Hip extensions, KTE, Back extensions, abmat situps

Pack:
For time:
Run 800 meters
20 Hip/Back Extensions
20 GHD Sit-ups descending only to parallel
20 Hip Extensions
20 Knees to Elbows
20 Back Extensions
20 AbMat Sit-ups

Time: 9:53

07DEC2009 Split Jerk 1RM

Split Jerk 1RM

135-155-165-*175* PR- * 185 *FAIL