yes, that is horrible.

Today kicked my butt.

For load:
Every 2:00 for 10:00
3 x 1.5 Front Squat

Did this at 60kg (132lbs) I could have gone for more but I need to work on my form.

AMRAP 7:00
3 Burpees
5 Box Jumps 24″
7 KBS 70/44


Did 4 rounds + 3 burpees.

It hurts to move.

I watched the 2011 crossfit games again this weekend. you should compete in the next open.

sweathog wrote:I watched the 2011 crossfit games again this weekend. you should compete in the next open.

Yeah... No. You need to beat out thousands of others to get asked. One person from my gym made the cut and then missed out on the finals by 2pts. He did 11 rounds in 7 min to my 4 rounds in 7 min.

I just want to keep up.

Today was a lift day.

1 rep every min for 10 min.

80kg Jerk


Squat 20 reps

225lbs x 18 reps. I gave it all I had and came up 2 reps short.

MEMORIAL DAY MURPH - personally dedicated to Ben Conrad - family of a friend who lost his legs in Afghanistan 2 weeks ago.

run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile

completed: 62:07 Rx

sweathog wrote:MEMORIAL DAY MURPH - personally dedicated to Ben Conrad - family of a friend who lost his legs in Afghanistan 2 weeks ago.
completed: 62:07 Rx

You sir are my hero! That is a great time! Hope you could walk the next day.

Thanks Bob! quads are still sore

Today was a lift day.

4 rounds of 8 reps bench
2 rounds at 195lbs 2 rounds at 205lbs

20 rep max load back squat
225 lbs 20x

I need to work on my squats. My knee is starting to hurt with the heavy lifts.

I need to start doing more of a stamina workout.
We did AMRAP for 10 min.
4 bar dips
6 ring pulls
8 kettlebell swings (KBS) @ 70lbs

I got 8 rounds done in 10 min. It was all I could do to get the kettlebell off the ground on round 8.

If I am going to be doing 12 miles from hell I need to build some more endurance/stamina. No I dont want to go for a hike ;)

Today was “Elizabeth”

For time:
21-15-9
Clean(squat) 135/95
Ring Dips

Time 14:42 not RX. Cannot do that many ring dips with out help.

For load:
Power Clean 8RM 80kg

For load:
Front Squat 8RM 185lbs

For time:
Alternate rounds with a partner
5-4-3-2-1
Atlas Stone to Shoulder 112/76
Box Jump 30/24
Snatch 95/65

13:52rx did the stone at 145lbs and then did one stone lift at 175lbs.

nice job on the Rx. you are a beast!

For load:
Bench Press 8RM 245lbs

For load:
Weighted Ring Dip 8RM body weight

AMRAP 13:00
Alternate rounds with a partner:
3 HSPU **Did 5 reg pushups
5 Ring Dips
7 Pull-ups **Did ring pulls

Did 7 rounds in 13 min

For load:
Overhead Squat 8RM 145# 5RM (yeah I need to work on this movement)

For load:
Back Squat 8RM 275# (I was shooting for 300)

5 rounds for time:
Alternate rounds with a partner:
5 Power Clean 135/95
9 Wall Ball
13 KBS 70/44

Had to drop the KBS to the girl weight after 3 rounds. Did this in 17:11... not to happy.

Mon 7/2 It was not a good day at the gym.

For load:
Press 5RM 50kg

For load:
Weighted Pull-up 5RM Body weight with band.

3 rounds for time:
Alternate rounds with a partner
250m Row
10 Pushups
20 Ring Rows
10 Pushups
Total time 18:40 I could blame my crapy time on my partner but its not like I was done in no time flat... I hope today is better. I need some meat.

Tuesday 7/3

For load:
Power Clean 5RM 70kg

For load:
Front Squat 5RM 90kg

AMRAP 11:00
Alternate rounds with a partner
3 Snatch (Squat) 95/65
6 Pistols (alternate legs)
9 Box Jump 24/20

Our team did 8 rounds

Mon 7/9
For load:
Press 3RM 155lbs

For load:
Weighted Pull-up 3RM Band/body weight

AMRAP 15:00
Alternate rounds with partner
5 phush ups
7 Ring rows
9 sit ups

Did 23 rounds

For load:
Power Clean 3RM 225lbs

For load:
Front Squat 3RM 165lbs

3 rounds for time:
9 Squat Clean 135/95
15 Wall Ball 20/14
21 KBS 53/35

15:48 min

For load:
Bench Press 3RM 285lbs

For load:
Weighted Ring Dip 3RM body weight

For time:
75 Ring pushups
*7 sit ups at every break

8:58 min