bigchipjumps

So here is what I got-

$ in
30 s sampsons (both sides)
bear complex 45x4 65x2
bench press light to work on form a la the Louie Simmons Journal video 115 3x5

10 minutes HSPU bridged to bench 94
5 minutes squats 62
2 minutes beginners pullups feet on floor 27
1 minute pushups 14

total= 197

Back squats 1 1 1 1 1 1 1

45x5
95x5

135
185
205
225( I felt like a came out of form on this one so I made myself start back over with 135)
135
185
205

CFWU 2x5


cleans 155x1


bench 175 x 1 ( not spotter so I stopped there but I felt pretty good about it, think I could have lifted more.

OHS 85x1 ( kept getting a wierd twinge in the middle right of my back, if I get that worked out I think I could handle a little more, any suggestions??)

Total= 415 lbs not what I was hopeing for but A good place to start.

cfwu x2

3 RFT

50 sdhp
4 95# thrusters

13:44:44

wow SDHPulls absolutly kill me, my hands are shredded. on a bright note a couple of weeks ago my wife was sitting with me watching some videos from the crossfit journal and I started playing some of the scenes from the womens division of the ‘09 games, well after watching a couple of the videos she said she would like to try CF herself as soon as I get the garage gym finished in march ( whoo-hoo). Now if that wasnt cool enough after seeing the SDHP we use as a sub for rowing she said I needed to make room in my renovation budget for a C2 rower. hmm oh well I guess it is a sacrifice I will have to make….

oh yeah Catnog the clown you tried sending over for someones b-day wod yesterday got screwed up on his time and place and showed up about halfway through my WOD today. next time send a card…

cfwu 5x2 no pullups add reverse hyperextensions

kinda mixed up the scaling a little bit to do 60% of my working max

185 lb Deadlift
15
20 pu
12 dl
15 pu
9 dl
10 pu
6 dl
5 pu


8:50:47

First Fight Gone Bad

scaled to
20# ball, 8’ target 34,24,20
65# SDHP 15,15,11
10” box jump 30,30,33
65# push press 17,10,16
burpees 6,7,2

total of 271
did some reverse hyperextensions to try to stretch my back a little bit. I think I over arched during the last set of push presses and my back just feels strange, not hurt, just not right.

cfwu
5x2

Deadlift

3 3 3 3 3

Ok I kinda broke routine here. I guess my dayquill kicked in or something because I was feeling pretty fiesty so I ended up going over by a couple of sets.

185 x5 warm up

225x3 old(pr)
275x3 (wow)
275x3
295x3 ( at this point a couple of the guys at the gym became my cheering section at this point and I think my ego took over a little bit)
295x3
305x3( shakin' and quakin' but I got it up all three times ) I am attributing this huge boost in weight to the fact that I have been practiceing form at least once a week with light weight for about three weeks or so.

Oh yeah tomorrow marks my two month crossfit aniversery and what a better way to celebrate an anniversery than with Fight Gone Bad.....Woo hoo...

Still a cycle behind but I can't for FGB.
any way did "Lynne" this morning but did not have a spotter so I only used 50% body weight so I could get out from under it if I had to.

so with 145lb bench press and beginners pullups I got 5 rounds as follows

11/11
9/12
10/9
9/10
9/8

felt like I cheated this one a bit would have liked to go a lot heavier on the bench but there was noone at the gym this morning I did't know how much weight I could wiggle out from under in the later rounds if I got pinned.

oh well I feel like I am starting to get my lungs back from being sick.

ok did " fran" yesterday
75 lb thrusters
beginners pullups
21
15
9

10:09


got in my push-jerks today

95lbs
105
115
125
135(pr)
145(pr)
155 ( F)

starting to getting my lungs back after being sick. but I have had to go to the gym in the evenings and that place is packed, people standing in line for machines I cant wait till march so I can start contruction on the garage gym.

Ok back from the dead, I am a cycle behind but considering how sick I have been I feel fortunate to even be able to workout today.



Burgener warm up
bear complex 95 x 4

power clean

1 x 7

115
135
145
155 (pr)
155(f)
145(f)
135

The first failure I had on this at 155 lbs seemed to cause some kind of hang up with me because after that I just couldnt seem to whip the bar up like I needed to oh well just something else to practice on.