Strength/Skill
TGU
10 minutes, switch hands as needed, slow, take 30 seconds each rep

WOD
40 KB Swings (1.5/1 Pood)

40 Russian Twist
15 GHD Sit Ups
15 GHD Back Extensions
4 Mins on Airdyne at level 4 +
1000 M Row

75 Snatches (75 lbs)

CFG 2012 Masters Chipper WOD

10 DL

20 Pull ups

30 Box Jumps

40 KB Swings

50 DU

40 KB Swings

30 Box Jumps

20 Pull ups

10 DL

Deadlift Loads:

Men 45-49 - 275 pounds
Men 50-54 - 255 pounds
Men 55-59 - 245 pounds
Men 60+ - 225 pounds
Women 45-49 - 195 pounds
Women 50-54 - 175 pounds
Women 55-59 - 155 pounds
Women 60+ - 135 pounds
Box Heights:

Men 45-54 - 24 inch
Men 55+ - 20 inch step up
Women 45-54 - 20 inch
Women 55+ - 20 inch step up
Kettlebell Loads:

Men 45-54 - 53 pounds
Men 55+ - 44 pounds
Women 45-54 - 35 pounds
Women 55+ - 26 pounds
Time Cap: 17 Minutes

Skill
squat snatch
getting better!

Strength
3x3 front squat 70kg (3 mns b/t sets)

Wod
For time:
20 shoulder to overhead(60kg)
40 burpees
Had a problem with my wrists on the Shoulder to overhead, which caused me time!

3 mile loop with half steep grade

Stop every 2 minutes and do 25 reps of different excersises:

Push ups / plank hold
Ab work: flutter kicks, bicycle crunches
Squats
Burpees
Mtn. climbers

Find 1RM Deadlift- Did 193#. Could've done a little more, but I didn't want to burn myself out before working night shift.

8 x 200m sprints- I hate running, especially running all out. Running in the dark freaked me out a little. I was afraid I'd trip over something and twist my ankle. Hamstrings started tightening up at the end.

Time to go to work. I think I feel a cold coming on. Not good. Need to sleep more.

I decided to do a couplet of SDHP x 10 then very quickly go into the PP x 10 reps.
I was initially going to only take 1 minute berak between rounds, but it was more like 90 seconds between rounds probably. I was not really timing it.
I started with:
65 lbs (1 round warm up)
85 lbs (1 round warm up)
95 lbs x 3 rounds
105 lbs x 3 rounds (I ended up breaking the SDHP into 7 or 8 then 3 or 2 for these rounds)
115 lbs x 1 round
95 lbs x 1 round VERY Quickly
I did all PP unbroken although I occasionally threw in a slight jerk or rebend rather than a pure PP. I only used the wrist wraps after the first set of PP of 105 lbs, so only the last 3 rounds. I was feeling it in my wrists a bit.
Good Workout. I had very little time and wanted to do some more barbell movements, but not enough time to do olympic movements really.
VERY LITTLE stretching post WOD... that's the way this week's workouts have really been. Probably one reason I've been more sore this week.

Alan and I decided that today was the day we would begin 30 days of WODs with a 20 lb. weight vest. Hooray?

Warm Up:
6 minute EMOM
2 Dead Lifts 95 lb.
20 Double Unders

Mobility:
Work a weakness - Hip Flexor

MetCon:
12x
10 Dead Lifts @ 135 lb.
10 Push Ups

Added 20 lb. Vest

Cash Out:
2 minutes
Max Reps of Stone to Shoulder

115 lb. stone*

*Had to stop for ~20 seconds as I tweaked my bad wrist.

Travel Workout #8
10 Rounds for time
-10 push-ups
-10 sit ups
-10 squats

After several days away from the gym and eating garbage I decided I needed to do SOMEthing to feel functional again! Looked at the hotel gym and couldn't bring myself to go in, lol. I'm such a snob!

Picked this one because the kids could do it with me outside the hotel. It was a beautiful day. We found a nice empty patch of lawn and had a blast.

CFG 2012 Masters Chipper WOD

10 DL

20 Pull ups

30 Box Jumps

40 KB Swings

50 DU

40 KB Swings

30 Box Jumps

20 Pull ups

10 DL

Deadlift Loads:

Men 45-49 - 275 pounds
Men 50-54 - 255 pounds
Men 55-59 - 245 pounds
Men 60+ - 225 pounds
Women 45-49 - 195 pounds
Women 50-54 - 175 pounds
Women 55-59 - 155 pounds
Women 60+ - 135 pounds
Box Heights:

Men 45-54 - 24 inch
Men 55+ - 20 inch step up
Women 45-54 - 20 inch
Women 55+ - 20 inch step up
Kettlebell Loads:

Men 45-54 - 53 pounds
Men 55+ - 44 pounds
Women 45-54 - 35 pounds
Women 55+ - 26 pounds
Time Cap: 17 Minutes