3/31/10 - Wed

Run 2 mi at 6mph
100 Pushups W1D2
12
12
8
8
16
90 sec Rest

W.O.D. 4.1.10
7 Rounds for time of:
7 Power Snatch (95#/65#)
7 Snatch Balance
7 Over Head Squats

Did 35#, could have done 45#
17:05

3/30/10

The "Chief"
3 cleans 65# (Rx=95#)
6 pushups
9 Squats

AMRAP in 3 min, then rest 1 min
Did 7 rounds

4
3
3
3
3
3
3

3/29/10

100 Push ups W1 D1
10
12
7
7
10
60 secs Rest

3/29/10 WOD
5 Rounds of
40DU
30 Box Jumps
20KB swings (35#)
31:27 RX

3/22/10

Lunch: 2K Row (8:48.9)

Clean and Jerk 5-5-3-3-2-1
103x1 PR

ARAP in 3 minutes 85# (16)
Compared to Sectionals WOD

Thurs 3/18/10 Run 5M

Run 5M - about 1 hour (5mph)
Pretty hard because my legs are still crap from yesterday.

Trying to eliminate grains from my diet
no oatmeal today
no mayo

3/17/10 Crossfit WOD

Run 5K at lunch

W.O.D. 3.17.10
Workout 1 from the Mountain Sectional
Three rounds for time of:
Row 500m
21 Kettlebell Swings (70#/55#)
Run 400m

Used 45# bells except 9 reps in round 2 when I pussed out.
Dorothy: 19:41 (45/35-45/45#)

That was pretty heavy! Could only do ~7 at a time at most.
My back was pretty sore the next day.

3/15/10 Corssfit WOD

W.O.D. 3.15.10

Overhead Squat1-1-1-1-1-1-1

80# OHS!!!!!!

then:

WOD #2 from the recent PA/MD/DE sectional qualifier

In 10 minutes as many reps as possible of:

500m Run

1-Arm Overhead Kettlebell Squats (35/26lbs)

Note: "Nicole" style scoring, put the kettlebell down at any point and run 200m.

124 squats (did not put bell down)