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  1. #201
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    Primal Fuel

    Did this in ~15:15, dropped twice and used 30# wall ball, 115# on the bar


    * One Bear complex is

    power clean from the ground
    front squat
    push press
    back squat
    push press
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  2. #202
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    "DT"
    5 Rounds for time of:
    155# Deadlift, 12 Reps
    155# Hang Power Clean, 9 Reps
    155# Push Jerk, 6 Reps


    22:20 @155# - pretty bad performance for me. Not sure if it was because my diet, stress and (bad) sleep have been off the charts for the past three days or it was just too heavy. I should have done the workout with less weight but glad I did it RX to see how it felt.

    I think that I am mostly just terrible at hang power cleans with heavy weight. Very hard for me to generate power exclusively from my hips and my hook grip is rather wimpy. A good workout in terms of discovering another deficiency. Not to make an excuse but my food yesterday was bad which may have played a part.
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  3. #203
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    Back Squat - 7X2 (2-2-2-2-2-2-2)

    Floor Press - 3X5 (5-5-5); 10 strict, no kip toes to bar in between sets


    275, 275, 280, 280, 280, 280, 280
    205, 205, 165x7
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  4. #204
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    Bear Complex (traditional)
    95#
    105#
    115#
    125#
    135#

    * One Bear complex is

    power clean from the ground
    front squat
    push press
    back squat
    push press

    Did that 7 times at each of those weights without dropping the bar
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  5. #205
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    Karen
    150 wall balls @20#
    7:32
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  6. #206
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    Yesterday
    Isabel
    30 snatches @135#
    3:40

    Prd my overhead squat - 200#

    also did some cleans and running barefoot on a golf course good day
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  7. #207
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    A WOD I did last week
    12 minute AMRAP
    1 rope climb
    3 fat bar deadlifts @ 205#
    (each round increase deadlift reps by 3)
    7 rounds + 20 deadlifts

    a WOD I did two days ago
    5 rounds
    20 air squats
    400 meter run
    10 hand stand push ups
    14:52

    Not an elite time but I was pretty proud did my HSPUs unbroken through 4 rounds -- they have been my biggest goat for about the past year.

    last night I front squatted 245x3

    I have been doing a combination of Crossfit, yoga and oly lifting for the past month. It's working well.
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  8. #208
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    Been doing a combo of crossfit/oly lifting and yoga 6-7 days a week that's working well.

    Went for a challenging hike for 2 hours yesterday - felt great.

    Did a wod yesterday:

    3 Rounds for time of:

    21 Front Squats (155#) - Bar must be taken from the ground.
    7 Wall Walks
    300 meter run

    17:30

    played volleyball for 2 hours yesterday

    I'm super lean again - < 10% BF halfway between an 8 and 10 pack. impressive to me because I am making consistent gains in the gym.
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  9. #209
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    5 x 5 Weighted Ring Dips@
    45#, 55#, 60#, 65#, 70#

    For Time:
    400 meter medicine ball run (20#), then

    10-9-8-7-6-5-4-3-2-1 of

    Thrusters (115#)
    Burpees

    10:52

    then oly lifting jerk practice - PRd from jerk boxes - 245#
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  10. #210
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    Primal Blueprint Expert Certification
    3 Rounds for time of:

    8 Split Snatch (115#)
    7 Muscle-ups
    400 meter run

    since stringing muscle ups together is my biggest goat I scaled to 5 MUs per round. I still finished last - 16:40 though I was the only one that did MUs and used 115#.

    Current crossfit goats (things I am bad at/can't do)

    Hand stand walks
    Muscle ups
    kipping pull ups

    on the last note I've stumbled across a piece of info from Kstar that might just help my kipping pull ups...



    gonna give that a go tonight when I head back to the gym for my three-a-day

    edit -

    did OHS and yoga this evening - new OHS PR @220#!
    Last edited by TheFastCat; 08-22-2012 at 07:00 PM.
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