140310 5/3/1 Back Squat

Warm up:

Foam rolling

5 min DROMs

Strength:

High Bar Back Squat 5-5-5+

warm

5 x 100-120-145

work

5 x 160-180-205(10)

Metcon:

CFO 14.2

in 3:00 complete 2 rounds of:

10 95# OHS

10 C2B pull-ups

Score: 37 

140302 5/3/1 Shoulder Press (deload)

C1W4D1

Warm up:
5 min Airdyne
5 min DROMs
GHR sit-ups 3 x 10

Strength:
Shoulder Press 5-5-5
5 x 40% (55#)
5 x 50% (70#)
5 x 60% (85#) 

Assistance:
CF Open 14.1
10 min AMRAP of:
30 Double Unders
15 75# GTO
Score: 171

130407 CrossFit Open 13.5

Buy in:
3 min Airdyne
Burgener warm-up w/ 65#
4 rounds of:
3 Thrusters (100#)
2 pull-ups

Metcon:
CrossFit Open 13.5
4 minute AMRAP of:
15 Thrusters (100#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
Score: 58 reps

Cash out:
15-12-9
Power Snatch @ 100#
GHD Sit-ups
Time: 7:07

130325 CrossFit Open 13.3

Buy in:
5 min Airdyne
35# Goblet squat x 20
35# KBS x 20 x 3
35# Turkish get-up

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
Score: 201

Cash out:
5 min Airdyne

A little late posting results. Have been on the road the last few days traveling with the family to Florida.

130317 CrossFit Open 13.2

Buy in:
2 min Airdyne
Shoulder pass throughs
95# x 5 x 3 High Hang Snatch
Step up practice

Metcon:
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Score: 234

Cash Out:
Bike ride 21.6 mi.

2011 CrossFit Games

CrossFit geeks rejoice! The Games are about to begin. If you don't know the CrossFit Games are the "Olympics of Exercise". Designed to find the fittest man and woman on the face of the planet.

I'm still not sure why I'm so stoked about the Games. I mean really—it's just people exercising for God's sake. I guess part of it has to do with the fact that I know how hard these athletes have to work to complete their task. The other part of it must have something to do with that picture of Camille.

Whatever it is it doesn't matter. The only thing that matters right now is 3...2...1...GO!