9/30

3 Rounds:
10 Overhead Squats (135/95)
10 Pull-ups
10 Box Jumps (30/27)

Scaled to 85 for 1st round, 75 for 2nd round and then 65 for 3rd. Total botch.
Time: 9:37


Fail.

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“CrossFit Total”

10:30am

Brian and I went on a 20 minute run – I mapped our route when we got home and it was 2.1 miles. Pretty good for me since my endurance is awful… Gonna keep working on it. Kudos to him for sticking with my slowwwww pace.

12:30pm
“Crossfit Total”

The Crossfit Total is the sum of the best of three attempts at the squat, press and deadlift. Once you have completed your warm up for each lift, you have three attempts to establish a one rep max. The highest of these three attempts is counted toward your Total score. Lifts must be performed in the prescribed order (squat, press, deadlift).

Back Squat: 230 (PR)
Press: 110 (PR)
DL: 255

Total Score: 595 (100# PR over 11/19/11 and 10# over last month!) I’ll take it.

“Jackie”

Press
1-1-1-1-1

“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pullups

Press
85-95-100-105-110(PR)-115(f)

Jackie – 9:37rx

“Annie”

EMOTM 10 Minutes
2 Squat Snatch
3 Handstand Push-ups

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

EMOTM
65#
No HSPU due to elbow… Stupid stupid elbow.

Annie – 6:27rx

9/24

Squat
1-1-1-1-1 (Focus on 2 very heavy single at or just above your previous 1RM)

5 Rounds:
5 Squat Clean Thrusters (135/95)
10 Burpees

Squat
175-195-205-225-235(f)

Metcon: 9:20rx
This sucked.

“Hammer”

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

“Hammer”

Five rounds (Each round for time):
5 Power Clean (135/95)
10 Front Squats (135/95)
5 Push Jerks (135/95)
20 Pull-ups
Rest 90 seconds between each round

23:12rx

9/21

EMOTM 10 Minutes
2 Overhead Squat
2 Muscle-ups/Transitions/Pullups

3 Rounds
1 Minute Burpees
Rest 1 Minute
1 Minute Row (Cal)
Rest 1 Minute

OHS at 75

Metcon: 98rx