What 3 more WOD's

Front Squat-1 rep max, 10 rep max/ 1 rep max, 20 rep max/ 1 rep max, 30 rep max

My #'s-225-185/235-135/245-95

Bench Press- 1 rep max, 10 rep max/ 1 rep max, 20 rep max/ 1 rep max 30 rep max
& 45lb bar max reps (for fun)

My #'s-295-225/ 305-185/ 295-135 45lb bar-105 reps

Dead Lift- 1 rep max, 10 rep max/ 1 rep max, 20 rep max/ 1 rep max 30 rep max

My #'s-345-225/ 385-185/ 375-135

Day of 3 WOD's

#1- 5rounds for time
15-95lb thrusters
400mtr run:

My time 18:52

#2- 3rounds for time
5-15'rope climbs
21 ring dips
50 squats:

My time-20:39

#3- 21-15-9/225lb deadlift
15-9-6 HSPU

My time- 8:53

Hard day, first time in a little while that we put in this much work in one day. I felt good even though I wasn't to thrilled about any of these WOD's. They all gave me some trouble and I had to really dig deep for them. Glad I did. I'm tired......

Shoulder Press

Press
1x10
2x5
3x3:

My#- 115-135-145.

Lifts felt okay. I really need to work on activating my Posterior chain Muscles, pushing my head through and squeezing those shoulders up. I did okay though. Prior to the Press we were dragging tires up and down the retention pond. I liked it a lot, good leg work, good lactic acid build-up.

Nicole

NICOLE
workout:5 min row/ride/rope

3 rounds of "cindy"then:

"Nicole"

AMRAP 20 min

400m run

max pull-up:

My #- 35-21-20-20-25-17= 6R + 138pu =PR

First WOD back since my stupid hurt back incident on Monday. Not 100%, but feeling much better. Pull-up felt great, butterfly was strong and finished last few of each round with old school kipp, run could always be better, but managed to not pull the old man shuffle. Hands tore on my last round (haven't been religious about my Pedegg), but it was totally worth it. My numbers were strong. I love CF sooo much, I don't know what I'd do if I sustained a real injury....... I will be safe, I will listen to my body, and I will still push the limits of my own physical ability...... I fucking love this shit!!!!!!!!!!

And so it begins

A new chapter in my life didn't necessarily begin with the completion of my Crossfit Level 1 Certification, as it did when I became completely engrossed in Crossfit, and decided I would allow it to change my life. But this past weekend I received my certification, and took one giant step closer to what I want as the second passion in my life side by side with being a firefighter, is being a coach/ trainer, Crossfit athlete. I want to not only bring myself to the apex of my athletic ability and fitness, but I want to share my passion and show others how good life can be if you stop making excuses, stop waiting for tomorrow, and start acting today, start being accountable for the life we are living and the amazing, fun, sexy life we want to live. I love Crossfit for its intensity, goal oriented structure, team and family atmosphere, and for how it makes you feel before and after a brutal WOD. Crossfit or Die.........

Dead Lift 3 rep max

workout:5 min row

3 rounds

10x pvc pass through

10x pvc goodmorning

10x pvc deadlift

10x situp

then:deadlift:1 x 10 @ light weight

1 x 5 @ mod weight

3 x 3 work up to 3rm:

My #- started @ 225 went 10, no problem. Then 275 went 5x2, no problem. Then 375 x 3, no problem....... % minuted later my back was killing me. No sharp pain, just a dull pain in the lower back as if I had just killed some moster D.Lift WOD. Scared me a little. Decided to take it easy for the rest of the day. Never have had any back issues and don;t want to start now..... Gonna take one more rest day and reassess how it feels...... Fucking Scary though!!!!

Easy on Paper

10-1 ladder
pull-up
max hold in plank
then:10-1 ladder
push-up
max oh db hold 35/25
then:tabata row for calories

Sounds easy on paper, but this one really gives you what you put into it. Did all chest to bar pull-ups, and in retrospect should have put on my weight vest for the whole damn thing. Was fun and challenging. And def. harder than it seems at first glance. My rowing is getting much stronger and am really feeling comfortable on the C2.

Balls out 12/08/09

BALLS OUT
AMRAP 6 min
10x thruster @ 95/65
15x ball slam @ 20/15
rest 2 min
AMRAP 6 min
10x hang squat clean @ 95/65
15x ball slam
rest 2 min
AMRAP 6 min
10x ball slam
15x box jump 24"/20"

My #- 3, 2, 3. (not horrible, but should be better)
Did not want to do this WOD. But Ross wanted to and who doesn't like a little self inflicted abuse. I know I do, plus there are three elements here I need work on. Thrusters, H.squat cleans, and Box jumps. This was the second WOD of the day. Glad to get it in.

5 min. Max Pull up, Farmers carry, Tail pipe

workout:
row/ride 5 min
3 rounds
20m lunge
15x pull-up
then:
ohs technique
then:
5 min max pull-up (102 butterfly let me down, more next time)
then:
400m uneven farmer carry 50/35 35/25
20x split jump @ drop
rest 3 min
then: repeat in opposite direction
then:
3 rft
P1 250m row
P2 over head hold w/slosh pipe
one round finished when both players row (Tanner and Colin- 7:56)

Ryan

"Ryan"
5 Rounds for time
7 Muscle ups
21 Burpees:

Me- 17:07

Felt good. First 7 m/u were unbroken. Kept them in strings of 2-3 for entire WOD. Burpees could have been faster, but my form, getting my arms over head, feet off the ground, chest and thighs to ground, was what I concentrated on. The first attempt done in Aug. time was 26:13. Nice jump.

Push up, Ring dip hang, and run

Max Push ups, Max Ring dip hang, and 400 mtr run, 4 rds then:
Airdyne Max effort for 20 sec, 30 sec, 40 sec, 50 sec, 60 sec with equal time rest.

Me- 50, 20, 35, 23= 128 total.

So so, not the best but it was work, but the Airdyne exercise was brutal, I mean those things just fucking destroy you. WOW. Loved all the same.

Dead Lift and Pull ups

Body Weight Dead Lift and Pull Ups/21-15-9 for time then:
1000 mtr Row

Me- 3:30 @185. and-4:26

Felt real good, and I actually had the best times until it was beaten by 22 sec. by the last guy of the day. All good. Still very happy with it.