3.25.10

Rest Day

Back is Much better.

3.24.10

Rest Day

Back is still sore, but I got a massage which helped.

3.23.10

Rest Day

I did a warm up and my back was feeling good, so I tried to do the WOD at a slow pace. I ended up hurting my back again.

3.22.10

Rest Day

Back is still sore.

3.21.10

Rest Day

Back is very sore.

3.20.10

"Nasty Girls" 3 Rounds for Time:

50 Squats
7 Muscle-ups
10 Hang Power Cleans (135 pounds)

10:05

3.19.10

Rest Day

3.18.10

Rest Day

3.17.10

Half Murph

1 Mile Run
50 Pull-ups
100 Push-ups
200 Squats

Didn't start the clock and had to stop a couple times.
I couldn't breathe after the run :(

3.16.10

AMRAP in 15 minutes of:

15 back extensions
15 knees to elbows
15 OHS 65 pounds

8 rounds

3.15.10

Rest Day

3.14.10

Rest Day

3.13.10

Bench Press:

5-5-5-5-5

135-155-175-195-195

required a spot on reps 4,5 of 4th set and 3,4,5 of 5th set.

AMRAP in 20 minutes of:

Run 400m
40 wall balls with a 10 pound ball

4 rounds plus a run

Running is the "chink in my armor"

3.12.10

Three rounds for time of:

30 Double Unders
15 L Pull-ups
15 45 pound Dumbell Squat Cleans

25:05

This was one of the most difficult WODs to date. Rx called for 25 pull-ups and 20 reps of the squat cleans. I need to dial in my DU's because I think that's what killed me.

3.11.10

10 rounds for time of:

135 pound deadlift 15 reps
15 push ups

13:50

3.10.10

Rest Day

Rode bike to and from class. Aprox 4 miles each way.
18:26 there
18:35 back

3.9.10

4 rounds for reps of 1 minute work, 10 second rest with 1 minute rest after each round of:

75 pound Sumo Deadlift High Pull
45 pound kettlebell swings
20" box jump
20 pound wall balls
flutter kicks

3.8.10

"Murph"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

42 or so minutes
*very wheezy during run

3.7.10

Rest Day

Measurements

Neck - 15"
Chest - 39"
Waist - 32.5"
L Bi - 13.5"
R Bi - 13.5"
L Wrist - 6.5"
R Wrist - 6.5"
L Thigh - 21.5"
R Thigh - 21.5"
L Calf - 14.5"
R Calf - 14.5"
Lateral Shoulders - 25"
Weight - 169 lbs

3.6.10

The Porch:
For time:
3 Muscle-ups
95 pound Back squat, 15 reps
6 Muscle-ups
95 pound Back squat, 25 reps
9 Muscle-ups
95 pound Back squat, 35 reps
9 Muscle-ups
95 pound Back squat, 25 reps
3 Muscle-ups
95 pound Back squat, 15 reps

09:16

3.5.10

For time 12-9-6 reps of:

225 pound Deadlift
95 pound Overhead Squat

6:09

I really need to work on my OHS

3.4.10

Rest Day

3.3.10

Active Recovery 2 mile run

3.2.10

Three rounds for time of:

10 Muscle Ups
50 Squats
25 GHD Sit Ups

13:35

Last set of MU's were jumping, but most of the MU's were honest

3.1.10

Rest Day

2.28.10

Mountain Biked