Monday, November 4th 2013
6:30pm
WOD

26 days until my first competition. =(

A)Backsquat
5reps @ 70% 235lbs
3 reps @ 80% 265lbs
1 rep @ 90% 315lbs
3 reps @ 80% 265lbs for the rest
3 reps @ 80%
3 reps @ 80%
3 reps @ 80%

B ) 10 sets
1 Hang Snatch @ 70% max
30 seconds rest

C) 3 rounds
1 Snatch grip deadlift @ 185lbs
30 seconds rest
Max Strict Handstand pushsups ( Got 7, 9, 10, kipped 3 on the last round)
30 seconds rest

D) 3 rounds
30 seconds max pullups
30 seconds rest
30 seconds max burpees
30 seconds rest

Not the hardest day but it was good after a 40 hour work shift.

Tuesday, November 5th 2013
3:00pm
WOD

A) 3 rounds, no time involved.
15ft handstand walk
30+ second L-Sit
2 rope climbs

B ) 6 working sets
Hang clean + Push press + Jerk
Worked up to 175lbs for the last which i felt happy with.

C) 2 rounds
100 double unders
75 kettlebell swings @ 53lbs
50 push press @ 75lbs
5 min restttttttttttttttt

22:28. KIller on the forearms

This post was edited by BoneYard on Nov 5 2013 05:49pm

this crossfit gay doesnt send me enough snaps of his beautiful face.
y is dis.

How do you like the handstand walks?

I'm getting better. Really have to concentrate on keeping the shoulders out or you fall on your face haha.

Thursday, November 7th 2013
10:00am
WOD

Warmup No time.
3 rounds
40 double unders
20 GHD situps
10 wallballs.

WORKOUT
2 rounds
4 minutes Row for Max calories
3 minutes Max double unders
2 minutes Max box jumps @ 24'
1 minute Max Burpees
4min rest.

Score = 290. Mostly because my double unders are atrocious.Couldn't link more than 2 together today. Serious work needed.

Thursday, November 7th 2013
3:00pm
WOD

A)Front squats. 285lb PR
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%
5 reps @ 75%
5 reps @ 75%
5 reps @ 75%
5 reps @ 75%
5 reps @ 75%

B )1 muscle snatch
30 seconds rest
15 stationary dips ( Not on the rings )
30 seconds rest

C) 3 snatch pull @ 155lbs
45 seconds rest
20 GHD situps
45 seconds rest.

Saturday, November 9th 2013
7:00am
WOD

A) For a warmup
3 rounds
12 box jumps
6 Pistols each leg
12 toe to bars.

B ) Backsquats
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%
2 reps @ 80%
2 reps @ 80%
2 reps @ 80%

C)EMOTM ( Every minute on the minute)
1 Hang clean + 1 Clean 215lbs Max Clean
1-2 50% max
3-4 60%
5-8 70%
8-11 75%
12-20 80% of max

D)3 rounds
30lb Weighted Back extension
1minute rest
10 strict toe to bar
1minute rest.

The hang cleans started getting hard at 175lbs..

Tuesday, November 12th 2013
11:00am
WOD

A) 3 rounds
10-20m handstand walk ( Getting better =D)
4-6 muscle ups
10 kb snatches

B ) 6 rounds
1 hand clean + 1 power clean + 1 Jerk
30 seconds rest

Increased weight up to 175 for the last 3 rounds.

C) 3 rounds
1 Back jerk, went up to 175lbs
rest
3-4 weighted pullups. Used a 40lb dumbbell
rest

D) 6 minute AMRAP
10 ring dips
10 pullups

got 5 rounds and 6 dips. This was rough on the shoulders.

I'm liking the programming lately that your boy Kevin has you doing. Seems fun!
How long do the classes/workouts usual tend to go?

Starting crossfit , did my first on track class monday alot of stuff i kno cant wait in 2 weeks ill be able to get regularly every day with the main line
First workout wasnt bad placed best