I hit up Ironwood Crossfit in Anthem, AZ when I was in town.

Saturday, 7:30am workout

Partner WOD

AMRAP 25 mins

20 burpees
20 box jumps
20 kettlebell swings 35#
200M Run

Rounds: 4 + 34

We did 10 on, 10 off, 10 on, 10 off. We were both able to go unbroken for every one. My partner was fast and kept me on my toes. Tough to breath but I did the best I could.

5 Rounds

400m Run

21 Deadlifts 185/130

Time - 22:52

Slow and steady. Did most of the deadlifts in groups of 5's (or 6's). Sprinkled in some 10's.

-Buy In-
15 Minutes to Establish a 3RM Deadlift
-Worked up to 335 before time expired.

WOD
“Michael”
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 Rounds For Time:
Run 800 meters
50 Back Extensions
50 Sit-ups
20:33 RX'd with supermans

-Cash Out-
Work on a Weakness
-5x10 UBWB with 30# WB, 10-20 sec rest between sets then
3x10 T2B - Got 2 sets UB then 8 & 2 on final set.

Metcon: Tin Man (modified)

5 Rnds: 5 DL (315lbs), 30 DUs, 5 P Clns (190lbs), 30 DUs

Time: 17:40

5 Rounds

400m Run
21 Deadlifts 185/130 (MOD: 115#)

Time - 22:12

Not Rx'ed, but Dawn said this needed to be fast and to pick a weight where we could do the first 2 sets unbroken. I broke the 1st 2 rounds in half, then Rounds 3-4 I broke into 10/5/3/3, Round 5 was 5/5/5/3/3.

1) 5X2 Snatch @ 75-85%
145#

2) 3 rounds for time
5 Power Snatch 135#
10 Ring Dips
15 Situps
30 Double Unders

WARM-UP
500m run, dynamic warmup, CF warmup 2x8

got 1 pullups on the CF warmup each round

STRENGTH
3 x 5 Bench Press @ 75%, 75#
Last set only got 3 reps. My ribs still hurt and I just didn't feel good by that last set.

WOD
500m Row/Run Buy In
21-15-9
Thruster Rx: 45
Sit Ups
Push Ups
250m Row / 400m Run Cash out
FINISH 14:10

Compare to 2/28/13 with 35# ( I think they forgot the original Rx) at 9:12
Ribs just hurt throughout. Couldn't use an abmat, that made them worse. Took it easy on the thrusters and had to rest stretch out every 5 reps. bah.

Family day at CFP.

Warmup:
500m run; dynamic flow warmup; CF warmup 2 x 8: OHS w/ PVC, pushups, sit-ups, supermans, pull-ups, ring dips.

Only managed 3 deadhang pull-ups. Did some unassisted ring dips, though not all were great form.

Strength & skill:
3 x 5 bench presses @ 75% (110#)
Pretty good. Felt smooth. Have missed my Wendler 5/3/1 for a few days, so it was good to bench again.

WOD:
Buy in: 500m row
Then 21-15-9
thrusters (55#)
sit-ups
pushups
Cash out: 250m row
Finish: 14:15
Compare to 2/28: 12:42

Again, very difficult. Slower than last time I did this on 2/28. Rowing was OK. Thrusters may have been a tiny bit better but still not great. This time the push-ups gave me trouble. Arms are kind of tired. Actually had to take breaks.

Warm up
Dynamic and Mobilize

Strength

Back Squat: 5-5-5-5-5. In between each back squat set complete 3 x strict pull ups as follows: 1 sec concentric, 2 sec isometic (At the top) and 3 sec eccentric contractions.

Conditioning
12 min Amrap

Thrusters x 5 @ 60/40kgs
Chest to bar pull ups x 10
200m run

After Rage
Tabata mash up (20 secs on 10 secs off)

Push Ups (Advanced perform clapping push ups)
Planks (Advanced perform superman reach planks)

3 RFT - 155/105
Deadlift x 15
HPC X 12
Front Squat x 9
Jerk x 6