5/17/2012 - "The Chief"

5-17-12 WOD “The Chief” Max rounds in 3 minutes of: 3 power cleans 135/95 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles First time ever doing The Chief. We did hand-release push-ups - a little unorthodox, but I'll take it! Cycle 1: 5 Rounds + 3 reps (93) Cycle 2: 4 Rounds + 10 reps (82) Cycle 3: 4 Rounds (72) Cycle 4: 4 Rounds (72) Cycle 5: 4 Rounds + 3 reps (75) Total: 494 reps Definitely didn't live up to the expectations I set for myself after watching Bionic do this - but an honest first effort!

5/16/2012

5-16-12 WOD 5 rounds for time: 400 meter run 20 thrusters 100/70 Time: 24:36

5/12/2012 - CrossFit321 Fitness Fair

5-12-12 Went to CrossFit 321 for their fitness fair to raise money for Regionals. Competed in 4 workouts: "Fran" 21-15-9 Thrusters (95#)/Pull-ups 4:02 - 1st place Max Push-Ups in 2 minutes (hand release) 66 - Not sure what place I got here.. no better than 4th. This was just a few minutes after Fran. Max Height Box Jump 49 inches - 3rd place - first place got 62.5 inches! About 2 minutes later: "Grace" 30 Clean and Jerk for time, 135# 4:13 First Grace ever - this hurt after Fran, and the rest of it. Awesome day, but man did it hurt!

5/11/2012

5-11-12 A. amrap in 30 minutes of 400 meter run 10 burpees 20 kb swings 53/35 30 double-unders 5 Rounds

5/10/2012

5-10-12 wod A. press 5 @ 65% - 5 @ 75% - amrap @ 85% 5@105, 5@120, 7@135 B. 15 minute amrap of 1000 meter row then 10 push press 115/85 10 pull-ups 10 push press 10 pull-ups 5 Rounds + 16 Reps

5/9/2012 - DeadLift, squat, tabata squat

5-9-12 wod Missed my chance to find 1RM for DeadLift last week - so came in early and made it up: Pre-Workout - Find 1RM Deadlift 5@245, 3@335, 1@415, 1@435 (previous 1RM), 1@455, 1@475#, 495 Fail A. back squat 5 @ 65% - 5 @ 75% - amrap @ 85% 5@260, 5@300, 5@340 B. front squat 10-10-10 10@135, 10@155, 10@200 C. tabata squats *8 rounds **lowest round = score 20 reps (every round)

5/8/2012 - Turkish Get-Ups

5-8-12 WOD Skill - Turkish get-up practice skill - One Arm Kettlebell Snatch practice MetCon 10 minute AMRAP: 50 Kettlebell Swings - buy in then 10 Turkish Get-ups (alternate arms) 10 Kettlebell Snatches (alternate arms) 10 Turkish Get-ups 10 Kettlebell Snatches 70# KB (all 50 KB swings) 9 TGU (+1@53) 4 Snatch (+6@53)

5/7/2012 - Kelly

5-7-12 wod "Kelly" 5 rounds for time of. 400 meter run 30 box jumps 24/20 30 wall balls 20/14 *40 minute time cap 32:22