NO Metcon today

Weighted pullup 5x5
Weighted Dips 3x3

WOD #1 i Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

WOD #2 half a qualifier (Europe)
AMRAP in 10min of
250m row
10 burpees hitting a 8ft target
10 ring dips (armpit to ring, shoulder below elbow)

WOD # 1 - with a 20min cuttoff
Complete the following:
5 Rounds for time of
with 60% of your BW
15 Deadlifts
12 Hang Power Clean
9 front Sqts
6 Push Jerk


WOD # 2 "Angie"

100 Pullups
100 pushups
100 situps
100 Squats


WOD # 3
As manny rounds as possible in 10mins of:

250m row
6 kettlebell 2 pood
8 knees to elbows

Rest Day- Not for this Guy !!!!

Worked on Some Power cleans and OHS Sqts. Try to o for a PR of 145lbs just couldn't get down low enough.

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

So this WOD Sucked! i did nose to floor for the first 15ish and then i went head to floor. but i did do strict pullups! my time was 54 something it was really fustrating!

Day 2 - December 15, 2009

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Today was a PR day for me, today i PR'd on everything. 325lbs Sqt Ass to grass, 210lbs Shoulder Press, and a 495lbs Deadlift.

Here is my Deadlift Video, 5 45lbs plates on each side for a total of 495lbs!

Day 1- December 14, 2009

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell