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Tuesday, February 28, 2012

Great Family Time

I had a great weekend with my family and a busy first 2 day off from work,  I did not do a whole lot on Saturday and Sunday.  I did do a good one with the Family in the box on Sunday from Froning and Bailey...but first:

I woke up and went for a run around Trinity:

Trinity Run
20:11

Then I went to the box:

1 Rep Snatch
205-215-225-235-245-255 (F)-255 (F)

I really thought I had 255 and know I will get it soon!  Then the long one:

30 Min AMRAP
30 Box Jumps 24'
20 KBS 1.5 Pood
50 DU's

My score
10 Rds + 5 Box Jumps

At night I hit another WOD:

3 Rds
15 Hang Power Cleans 135
15 HSPU

My time
3:52
_________________________________

Monday

5 Rep Power Clean Touch and Go
225-245-265-275 (4)

I failed rep 5 at 275...I had it just lost my grip.

21-15-9
Hang Power Clean 95
Wall Balls

My time
2:55

5 Rep Shoulder Press
135-145-155-155-165 (PR) -170 (2)

165 was still a PR but I wanted 170 but only got 2.  Next time!

12 Min AMRAP
7 Squat Clean 115
3 Rope Climbs
________________________________________________

Then came today.  I coached the 5:30 AM class then with a bunch of people in the morning:

6 Rds
1 Hang Power Clean
5 Push Jerks
200 M Run
-4 Min Rest-

My weights
135-155-175-195-215-235

I increased weight every Rd.  It took between :44-:52 Sec to do each Rd.  Then I benched:

15 Rep Bench Press
135-140-145-150-155

I did not go for a Max here instead worked up by 5lbs for 5 sets to set a standard here.  I then did a good WOD with Tara:

5 Rds
42 Ft Jug Carry Down
42 Ft Jug Carry Back
42 Ft Overhead Barbell Walk 135
42 Ft Overhead Barbell Walk 135

My time
4:51

I was then able to get out and check out CrossFit Creed.  I was not planning on it but ended up doing a WOD with them:

For time
500 M Row
5 DL - 5 Power Clean - 5 FS - 5 PP
400 M Row
5 DL - 5 Power Clean - 5 FS - 5 PP

300 M Row
5 DL - 5 Power Clean - 5 FS - 5 PP

200 M Row
5 DL - 5 Power Clean - 5 FS - 5 PP

100 M Row
5 DL - 5 Power Clean - 5 FS - 5 PP

My time
12:40

I used 135 the entire time on this WOD.  It was a nice change of pace and a tough one.

I did some stuff as well on Saturday and left a few things out here and there.  Was overall a good last few days.  Planning to do some burpees tonight!  Not 7 Minutes worth but 50 total burpees.  So happy to have spent the time I have with my family and happy to get better!

NU








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