Monday 04/29/13

Hip Squat
50 x 10
75 x 10
100 x 10, 10, 10, 10

Bench Press
33 - 10
63 - 10
83 - 10
93 - 5,5,5 (PR for 3 sets of 5)

Friday 04/26/13

Pull-ups
7 sets of 4 reps, about every 2 minutes

For time:
Row 500m
-   5 rounds of
    5 KTE
    10 Box Jumps, 16"
    20 DU's (with a stupid rope at LA Fitness)
Run 400m
14:48

Monday 04/22/13

Dips
1 set of 5 with red band
4 sets of 5 no band

Pistols - 2 red bands
4 sets of 10 reps, alternating

10 minute AMRAP of:
12 Weighted Walking Lunges, 63#
12 Dynamic Push-ups, 15# bumpers
100m run
3 rounds, plus 12 lunges plus 6 push-ups

Sunday 04/22/13

Hip Squat
25-10
50-10
85-10
110-10, 10, 10, 10

Pull-ups
Kipping Pull-ups 2 sets of 5
Strict 2 sets 4

Friday 04/19/13

Snatch Mess Around (first time in FOREVER)
33 - 5 HPS
53 - 5 HPS
63 - 5 (Power Snatch)

10 Pistols HA (purple band)

CrossFit Open WOD (RX haha!)
10 minute AMRAP of:
5 Shoulder To Overhead, 73#
10 Deadlifts, 73#
15 Box Jumps, 20"
5 full rounds + 5 + 10 + 2 jumps
I started this one with my back to Meggers, and couldn't hear him dropping his weights on the "GROUND to Overhead" part, which had me wondering if he was just so lightly touching the ground or what...until I heard him say "HEY IDIOT! It's SHOULDER to overhead!" OMG! So then I A) started laughing and B) kept going but slower b/c duh I was laughing until I started the box jumps! ARGH!

Thursday 04/18/13

Bench Press
45 - 10
65 - 10
85 - 10
90 - 5,5,5 (I believe that might be a 3 set PR, not sure)

Back Squat (first in MONNNNTHS)
45 - 5
65 - 5
85 - 5
105 - 5,5,5
We'll see...

Tuesday 04/16/13

Pistols
10 Alternating with Purple band

Dips
Sets of 3

15-10-5 Burpees
30-20-10 Reverse Alternating Lunges, 25#
45-30-15 Sit-ups
7:28

04/13/13

Box Squat
33-5
43-5
53-5,5,5,5,5

10 min AMRAP of:
10 Push-ups
10 Forward OH Lunges, 25#
20 Sit-ups
5 full rounds plus 10 + 10 + 10 sit-ups

04/11/13

Hip Squat
25-10
50-10
75-10
105-10, 10, 10, 10

Wednesday 04/10/13

Run
3 miles
About 27:30
Treadmill. No less than 1% incline, up to 2%. Speed no less than 6.0, up to 7.2.

Tuesday 04/09/13

Box Squat, 18"
33 - 5
43 - 5
48 - 5,5,5,5,5
53 - 5

8 RFT (should be 7, but I can't count)
7 Box Jumps, 24" (LONG time since I did that height)
7 Push-ups
7:33
1-:36
2-:51
3-:54
4-:55
5-1:04
6-1:04
7-1:05
8-1:01

Friday 04/05/13

Box Squat

18" Box, 43#

5 x 5

About every 2:00, alternating

Dips

5,5,5,5

Pistols - 1 Red band

10, 10, 10 (Alternating) 

Thursday 04/04/13

Bench Press
33 - 5
63 - 10
73 - 10
83 - 10, 10, 10

Hip Squat
50 - 10
85 - 10
115 - 10, 10, 10 (HARD)

Monday 04/01/13

Bench Press
33 - 5
53 - 10
73 - 10
78 - 10, 10, 10, 10

03/29/13

Hip Squat
25 - 10
50 - 10
75 - 10
110 - 10, 10,  10, 10

4 RFT of:
400m run
25 Squats
15 Push-ups
16:45