5 rounds

 10 lunges w sandbag on shoulder (alternated shoulder each round)

20 sit ups (ab mat)

25 double unders

5 95# ground to overhead

15:37

In garage.  Hot day

10/13/14

1RM GTO
95,115,135,155,175,190, 200F (cleaned it but failed the jerk)

8 min AMRAP (3 rds + 4 GTO+ 5 pull ups)
4 135# GTO
8 strict pull ups

9/4

GTO x1
135,155,175,185,205f,195

EMOM: 5db GTO then AMRAP double undies

Used 30 and 50 db.  50 first 2 RDS then 50 at least 2x each rd.

43 d/u 1st rd and 19 last round. Most were 10-15.

Grace

At Depot with CC WODstars.

5:54 Rx.

2 WODs

Grace...second time in 2 weeks.

Rx 6:16 (October 30 was 4:53).

I've felt a little under the weather past few days and haven't or slept well for the past 4-5 days, probably factored in to the slower time. I thought I could pace myself and get one rep every nine seconds and get a 4:30, but I quickly fell behind and never caugth up.

WOD #2 - make up of Saturday's WOD
Row 300m (1:07.0)
20 115# push press
Row 300m (1:12.3)
15 115# push press
Row 300m (1:11.2)
10 115# push press
Row 300m (1:11.6)
5 115# push press

Time 10:52

Birthday Grace

Rx Grace...135# clean and jerk...GTO.

Time: 4:53..PR...first time Rxd.

other Graces

Family WOD

Isabelle gave us the 3..2..1..Go! and we all took off from our driveway, scaled versions of course!

I did:
800m run
30 130# clean and jerk
800m

Time:  15:43

first 800m in 3:33.  I missed count of my c&j 3 times, so depending of if I was off, I either did 30, 31, or 32 reps.  Started second 800 at about 11:38.

Games WOD 11.3

AMRAP 5 minutes:
165# squat clean
165# jerk/press

according to the rules, the squat clean could actually be a power clean/front squat, which is what I did.  I then had to drop the weight, re-clean it, and push press it over head.

Ended up with 5 full rounds plus one squat clean for a score of 11.  If I could get the bar back into position to press after my front squat, I could probably add 4-5 rounds.

10 rounds...

1 155# clean and jerk/press
5 pull ups
10 push ups
15 squats

time: 13:58

round times :54, 1:59, 3:11, 4:26, 5:52, 7:26, 8:58, 10:38, 12:12, 13:58

final round clean and jerk didn't get locked out (got it overhead and close, but not quite) so I cleaned it again, but had nothing in the tank to jerk/press it out.

Great WOD with Jared at the Depot

USAW/CrossFit WOD

snatch - 1 rep
clean and jerk - 1 rep

then AMRAP 10 minutes:
6 120# squat cleans
12 pull ups
24 double unders

snatch - 135f, 125, 135f
c & j - 165, 175, 180f
4 rounds plus 6 squat cleans and 5 pull ups

points: snatch 56.8kg + c&j 79.5kg + 179 reps = 315.3

Felt good on the squat cleans. Finally able to catch the bar, pretty much on my shoulders and get the full squat. Jared thought we had done 5 full rounds, but I only had 4 full marked...not really sure, so my score has the lesser number.

Clean & Jerk 1-1-1-1-1-1-1

warmed up with some OHS (PVC) a few pull ups, GHD situps, dips, and some stretching to loosen up my "cleaning" muscles.

C&J 95 and 135 as part of warm up

155
165
170
175
175
165
180 ( no committment, clean and press, but I'll take it!)

heavier weights than last time. Keep working on flexibility on cleans (I still do power cleans) and dropping under the bar on the jerk.

clean & jerk and sit ups

3 rounds for time:
10 135# clean and jerk
30 GHD sit ups

time: 11:16 - round times were 3:18, 3:48, and 4:10

power cleans and split jerks but ended up doing more of a clean and press than a jerk.

12 burpees before, 9 burpees after...100 day challenge caught up!

clean & jerk

1-1-1-1-1-1-1

warmed up with pull ups, dips, stretching, OHS, samson stretches.

5 @ 95, 135, 135.

this time (last time)
155 (145)
165 (155)
160 (165)
135 (155)
160 (155)
150 (155)
170F
155 (155)

total was 5# less than last time's makes, but I dropped down to 135 for a set to practice form. My makes still seem to be more of a clean and press than a jerk. Not a lot of confidence jumping under the bar!

triple ladder

115# clean and jerk - 8 rounds +6 = 42 (9 minutes)
10m shuttle runs - 7 rounds + 7 = 35 (8 minutes)
burpees - 11 rounds + 8 = 74 (12 minutes)

29 minute workout

clean & jerk

4 @ 95#
2 @135#

145
155
165
155
155
155
155

death by clean and jerk x3

with a continuously running clock do 1 clean and jerk the first minute, 2 the second, minute...

upon failure remove 20# and start again...

upon failure remove 20# and start again...

began with 135 - 5 full rounds plus 4 (19 @ 135# total)
115 6 full rounds plus4 (25 @ 115# total)
95# 7 full rounds plus 6 (35@ 95# total)

Clean & Jerk - Grace

Rx was 30 135# C & J for time. I sacled to:

15 @ 135#
15 @ 125#

time 9:20

Power cleans and very little squatting on the jerk, more of a press. First WOD using vibrams. They gripped the rubber floor at the depot a little more than my running shoes did. I little different feel, but I liked it!

started with warmup 2x - 10 pullups, 10 bar dips, some arm stretching, 12 GHD situps and 12 back extensions.

Clean & Jerk

Rx 1-1-1-1-1-1-1

warm up with samson stretch, 10 ring dips, 10 pullups, 15 GHD situps, more stretching& 5 burpees...did 5 c&j reps with the bar, the 3 x 95#. WOD as follows:

135,155,165f, 135,145,145,145

The 165 seemed a ton heavier than the 155...may be a confidence thing, but I didn't have it in me!

10 ring dips and 10 pullups to cooldown...before burpees. Decided to tabata my final 59 burpees (20 seconds work, 10 seconds rest, repeat, etc.) in sets of 8,7,7,6,5,6,5,5,5=59 plus 5 as warmup = 64.

100 day challenge YTD 2179 burpees - Day 64

WODs

January 1, 2009 - modified Fight Gone Bad....testing the shoulder out...didn't want to life heavy weights. 25# thrusters, 65# SDHP, box jumps, 45# push press, burpees. Total 278. Felt good, but I could tell my endurance has taken a BIG hit over my layoff!

January 2, 2009 - With a continuously running clock do one 95 pound Clean and Jerk the first minute, two 95 pound Clean and Jerks the second minute, three 95 pound Clean and Jerks the third minute... continuing as long as you are able. Finished 9 full rounds plus 8 reps in round 10. 53 total reps. Man these things sneak up on you pretty quick!!

New One...Clean & Jerk

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Light stretching warmup, then I scaled WOD to 120#.
7 complete rounds (1-2-3-4-5-6-7) plus 3 in 8th round.

total reps 31 @ 110#