“Clint” 20 Situps 75 feet of Yoke Walk–unlimited drops allowed 5 Rounds for Time Yoke Scale for men and women– Beginners use body weight. Intermediate use 2x body weight. Strong CrossFitter use 3x body weight. Elite Strongman use 3.75x body weight. (Courtesy of strongmanwod.com)

Reps 21-15-9
- Lunges bb back rack 45kg
- leg lift strict

WOD
3 Rounds For Time of:
100m Small Tire Flips -or- 50m Big Tire Flips
20x Overhead Lunges [Rx: 25#F/35#M] (Me: 25#)
10x Thrusters [Rx: 65#F/95#M] (Me: 95#)
20x Burpee Broad Jumps

Then:
800m Buddy Carry -or- 800m Wall Ball Run

Coach: Amanda

BBG

1) Snatch: Find Max UB Triple in 10 min. 115lbs *should have warmed up more, because I had 135. WARM UP MORE BEFORE SNATCHES

2) Power Clean: Find Max UB Triple in 10 min. 205lbs *went for 225 but couldn't get it

3) Jerk from rack: Find Max Triple in 10 min. 225lbs

4) Snatch practice: 4x5 95lbs 1x5 115lbs

Conditioning:

Pantheon Games 2012 WOD 1

8 min time cap:
15 wall balls 20
30 OH squats 95
15 squat cleans 145
30 90 degree box jumps 24in *made it through 15 box jumps in 8 min
15 single arm kettlebell OH squat
30 yard broad jumps
45 DU's

3X180
3X205
13X230

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Some Handstand work

Aerobic condition:
10 min: C2 Bike
4min: ski or row
8 min: C2 Bike
4 min: ski or row
6min: C2 Bike
4min ski or row
4min: C2 Bike
4min ski or row
2min: C2 Bike
4 min ski or row
Go easy aerobic pace.

10-50 toistoa ja 30-60sekuntia koneen keston mukaan:
Jalkojen nostoja
Lankkua
"Polkupyörää selällään"
Tähtilankkuja
Vatsoja
Punnerruksia
Ja mitä näitä nyt on...

Minuutin tauko kun yksi kierros liikkeitä tehty

1 mile run (6:00)
rest 4 min
.75 mile run
rest 3 min
.50 mile run
rest 2 min
.25 mile run
rest 1 min
.12 mile run

WOD
4 Rounds For Time of:
3x Muscle Ups (Sx: Bar Row)
6x Front Rolls
9x HSPU (Sx: 25# DB Press)
12x Pistols: 6 per leg (Sx: Blue Band Assisted)

Coach: Carlos

---

Today was obviously a gymnastics day. Focus was on shoulder strength, balance, and becoming accustomed to being inverted. Needless to say my upper body is weak and my balance is thrown off by the belly I still have, but I did it and pushed myself. Yea me!

I also found out my 1 rep max on deadlift. I did 240lbs. 245 I got 1/2 way up. So I now know my max so tomorrow's deadlift training I'll know how to scale my percentages for warmup and working sets. Maybe I shouldn't have deadlifted right before the WOD... LOL. Live and learn.

For Time:
21-15-9
Squat Clean [Rx: 95/135]
Ring Dips

Sx: Power Clean Only, No Dips!

Coach: Jason

---

I knew this would be hard, but I had no idea how hard. Being so tight from yesterday I struggled with the Squat Cleans, so I scaled into just Power Cleans. I need to work on my wrist flexibility and hand strength. My hands/wrists ache really bad right now. As for the dips... well LOL they weren't gonna happen today, not even with an assistance band. But I learned a lot from this morning. The gym is offering Olympic Lifting classes in the afternoons, so I may take a few just to begin to get my technique perfect and strength increased. The group was very encouraging and supportive. Definitely no judgements. Jason is an excellent coach. He watched me closely and caught the flaws in my form. It really makes a difference when you do it correctly versus WRONG.

Elizabeth beat me today, but hopefully in 90 days I will Rx her LOL.