TABATA fun:
- In teams of two, one working, one resting
- 20secs on, 5secs change period
- 4 rounds each of each movement
- Rope Slams
- Ring Supermans
- 24kg KB Swings
- Double Unders

In Teams of two, only one person working at a time:
- 3 rounds each person of each movement before moving onto next movement
- 10 x 40kg Back Squat + 40m Sprint
- 10 x 40kg Push Press + 40m Sprint
- 10 x Sit Ups + 20m OH Barbell Walk

PRE WOD: Ride to gym 1 mi. 20min Cybex L11 10min Bike

WOD: 2012 CrossFit Games Regional: Individual Event 1
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (modified, feet on high bar)
9:25

At this point, I think I could start doing real HSPU's in small sets, but the fear of kicking up into the handstand against the wall is the problem. Middle of a room, I have no problem kicking up into a handstand or trying to handwalk. The wall is my major mental hurdle.

It's pretty awesome having weather that allows us to be out at the park for our Sunday WODs. Although, it was a little cool today at the start. Fortunately, the WOD took care of that.

Sunday Park WOD:
2-Person Team
2 miles of 1/4 mile sprints

1 person sprints a 1/4 mile while the other waits to get 'tagged' in.

It seems simple and it was, but, it was a bit more work than I anticipated (underestimated the exhaustion that's created when you spring 1/4 mile).

Worked hard on maintaining proper POSE form during all runs. Made lots of mistakes, of course, but felt as though I got progressively better with it as the 1/4 mile sprints wore on.

Corbyn, one of my hoops players, and I crushed everyone today (by more than a 1/4 mile) ... and I never get to crush people on runs :). However, no one was timing it.

Clean & Jerk Complex

2 Rounds
Hang Clean, Push Press, Front Squat, Push Jerk (135lbs, 5 sets equals 1 round 75 sec. rest between rounds)

Then WOD- Death by Cleans (95lbs)

Every minute on the minute

3 cleans first minute, 6 cleans second minute, 9 cleans third minute and so on until failure. ( each minute increases by three)

9 minutes- 63 total cleans

Love a good Monday morning workout

Some front squat mobility work after the main warmup
@50kg

The wod was a good combination of core stabilization and cardio endurance. First round was pretty good, I was second out of the gate, also got my k2e/ttb done unbroken, but since I was gasping for air on the second 400mtr I lost a few places. Lost my rhythm on the second round of k2e/ttb. Got it back for round 3.
all in all a good time

Strength:
1X20 Back Squats

Metcon: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(135/95)
-20 T2B
-100 Double Under

Squats: 115#
Metcon: 13:18 w/ 95# push press

Pre-Wod:
3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk

WOD:
12min AMRAP
3 Muscle Ups (3 Pull Ups + 3 Dips)
12 Push Jerk (115/75)

Did 1 muscle-up, then all others were pull-ups + dips.
115# for push jerk

http://crossfitsouthie.com/run-jump-rest-repeat

WOD
In 2 minutes complete
200m Run
Max Double unders
Rest 1 minute
Complete 6 Rounds

-Score=total double unders

Level 1- Singles

Notes
Went to a JumpNRope seminar the day before. Tips really helped, though I was definitely reverting to previous bad habits when the rubber hit the road. Need to do more casual practice.

Pre-WOD:
1X20 Back Squats (unbroken) - completed @ 215#

I completed 3 MU's unbroken!!!

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(135/95)
-20 T2B
-100 Double Under (or 300 singles) - Normally I'd do DU's, but by the time I got to these I was toast and had to do singles.

this was just awful terrible

Pre-WOD:
1X20 Back Squats (unbroken) - 135#

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(135/95)
-20 T2B
-100 Double Under

Finally did DUs in a WOD!