M.E. Thrusters

M.E. Thruster
5-5-3-3-1-1-1

115-135-155-175-195-205-215

Felt good. Elbow held up, little tight and sore now. but was working at the box. Def could hit 225. 215 went up easy, but I played it too safe.
Then
10-1 and 1-10 reversing pyramid ladder
115 lb thrusters
Knee to elbows

10:01. Shoulda had sub 10. But very glad I did it. Painful one. WOD with the boys also is a winner.

Deadlift 1 rep

After coaching on Saturday I wanted to see where my deadlift was. Probably not the best idea after the challenge WOD but whatever. I want a big dead....

Challenge WOD #4

20 min AMRAP
20 meter walking lunges @ #135
15 box jumps @ 24"
10 hspu

5 rounds + 3 hspu

Loved it. Think I coulda gone harder, but I didn't push, so fuck it. Its been too long since I did a longer hard WOD. It was what I've been missing. I love that I'm getting a lot stronger doing all this lifting, but a good ass beater every week is good for me. CrossFit or Die, and WOD it like you stole it......

M.E. OHS then a WOD

Was a good day for me to lift. Having my boys there to push me was what got me big #s.

Then.
10-1 Pyramid of 1/2 BW OHS
1-10 Burpees

7:34     Smoked my hips. Was fun, and burpees always kill.

Back Squat and Row

4 rft
10 b sq @ 225
250 mtr row

M.E. Deadlift

Max Effort Deadlift
3-3-3-1-1-1
375-395-405(PR)-420-395-405
Felt good to move 420. Its been a while and I need the deadlift focus. Lifting alone has gotten better as well. Never really thought I could bring max effort alone, but lately its been no problem. Although I say that and may have been able to go bigger with RH, TG, or JB pushing me a little more. Either way happy with that. School Blows and I really don't think I'm gonna have the time to train this year like I would like. There are goals to be met, and I think I've only begun to see how tough its gonna be to balance, school, work, and training. Maybe there is only so much I can do. But to admit that is like defeat. Not in my vocabulary. Fuck it. Train hard, lift heavy, and do what I can.

M.E. Front Squat

3-3-3-1-1-1
245-262-265 (PR)-275-295f-285(PR)

On Air

Woke up the other morning and felt the need to get into my bunker gear and do work. Got our driver to do this with me. All in gear ,on air.

4 rounds of
1 Kieser Sled
200 ft farmer carry with #50 dumbbell
2 story stair climb
200 ft farmer carry
50 ft dummy drag #190
5 burpees

Started with 3800lbs of air. Finished with 1100. Took approximately 12 min. And was awesome. Completely different animal doing a WOD in gear. Gonna make it a weekly thing. Different movements and domains, but all in gear and on air.

SSST (secret service snatch test)

Was fun..... put the whole damn WOD on here just so every rep could be counted.

M.E. Power Cleans

3-3-3-1-1-1

195-215-225( 3 rep PR)-240 (power clean PR)-245f-245f

Felt good and was happy to lift, really think I haven't touched my potential. Trying.

Modified Main Site 2-20-11

5 rounds of
50 ft OVH dumbell lunges @ #45
13 burpees

7:38
Just needed to do some movement at work.... Lousy shift though. Slow throughout the day and real busy at night.

"Annie"

5:51 PR

M.E. front squats

5-5-5-3-3-2 front squat
205-225-240f(2 of 3)- 245-255-260
then
3x10 reverse hyper w/ #190
3x15 GHD sit ups

Front Sq have come a long way. Want 315 for a single by summer time. We'll see. If I keep eating 70's big and lifting like a gorilla it should be accomplished.

Challenge WOD #1 (new series)

4 sets @135#


3 min amrap hang squat clean

3 min amrap push press

5 game standard push up penalty (on spot)each time bar is dropped during the 6 min.

1 min rest after first set. 2 min after second. 3 min after third.

Score is total reps and total sets of push ups(lower # better)

116 + 22 push ups. Not my best showing, but glad I did it.

M.E. Deadlift + WOD

Deadlift 5-5-5-3-3-3

315-345-375-395-405F-395

then
5 rnds
10 Alt leg pistols
20 push ups
w/ 20lb vest

7:48
Ugghh those push ups got hard, rounds 4 and 5 felt shitty, but the pistols were pretty consistent. Few coulda been taken away cause of a heel touch and one hand down too. But all in all a good WOD.

Oly Lift and WOD

Power Snatch 5-5-5-3-3-3
135-135-155-165-170-175
Power Clean 5-5-5-3-3-3
135-155-155-185-185-185

10 min AMRAP
4 ring dips
8 pull ups
12 box jumps @ 24"
w/ 20lb vest

7+19

Was a great short WOD. All unbroken, and was mostly about the b jumps. Felt good.

M.E Back Squat Wed 2-9-11

Back Squat 3-3-3-1-1-1

285-300-320-340-360(PR)-335

Then BW Back Squat Max Effort 25 reps @ 185

EMOM

20 min EMOM
5 Dumbell Deads
5 Dumbell Cleans
5 Dumbell Push Press
@ 40lbs. or %45 BW

Was a good one, only got rough till about round 13 and from there on it was hard. Really liked it, did 100 sit ups post WOD.

Its Been to Long

Almost a year has gone by and a lot has been done. No sense in reminiscing about PR's set and WODs crushed. I'm back. Training has changed quite a bit. I'm wiser, and this had made me stronger and faster than ever. Coming off the post GG 2011 bender and ready to get back on it. Will at least keep my posts consistent on my lifts and WODS.