011512 – Deadlift

Deadlift up to 335lbs.

011412 – Cleans

Cleans up to 205lbs.

010812 – Press/Push Press/MetCon

Press up to 115lbs.
Push Press up to 175lbs.

MetCon – 2 Rounds of:
40 KB Swings (53lbs.)
40 Box Jumps (24″)
40 Push-ups
333M Row
40 Sit-ups
40 Pull-ups

Teamed with Sampson and finished in 15:40.

010212 – Lifting & MetCon

Front Squat 5 x 5 @ 170 lbs. (+/- 70% of 1RM)

Mini MetCon

3 Round of:
250M Row
10 Push-ups
15 Sit-ups
6 Burpees

Time = 8:08

Little weak of the front squats, but the metcon felt good.  Hopefully I’ll be a staple back in the gym this year.

123111 – First Day Back

After over four months off, I made it back to TitanFit this morning.

Nail welcomed my return with a bang.

2 Rounds of:
500M Row
20 Wall Ball
15 Box Jumps (24″)
10 Pull-ups

Time = 12:51

Knees really bothered me!

CFT

CrossFit Total

Back Squat – 305lbs. (PR)
Press – 120lbs
Deadlift – 325lbs.

Very happy with the PR on back squat.  First time hitting 300+ in probably 2+ years.  A little disappointed with the deadlift though.  Kind of tweaking my back squatting and probably made too large of a jump.

CFT = 750lbs.

082311 – Cleans

Cleans up to 215lbs.  Felt good, but shoulders are still sore.

081311 – Clean and Jerk

Clean and Jerk up to 185lbs.  Failed the jerk at 195lbs. & 200lbs.

Cleans were easy.  Need to work on the dip of the jerk.

Team WOD

2 person teams complete:

3000M Row & 100 Thrusters (75lbs.)
On the minute, each minute, rotate.

Dusty and I finished in 13:53.  We finished the thrusters and had 1500M+ to row.  95lbs. thrusters with 300 KB swings next time!

089011 – Team Cindy

Team Cindy

In three person teams, complete 30 rounds of Cindy (10 rounds each).  One team member does 5 Pull-ups, 10 Push-ups, and 15 Squats while the other two rest.

I teamed up with Sampson and Luke and we finished in 22:53.

080611 – The Bear

21-18-15-12-9-6-3 of:

Deadlift
Hang Cleans
Front Squat
Push Press

All weights at 95lbs.

Finished in 43:08.  Way off PR here.  The press destroyed me.

080211 – Helen

Helen in 14:32.

Lingering pain in both the right foot and the right shoulder.  No excuses.

Had to row last 500M vs. the run.

080111 – Snatch

Snatch with Dusty up to 155lbs.  Each of us failed 165lbs.

Felt good for not snatching in quite some time.

073011 – Front Squat & MetCon

Front Squat up to 225lbs.

Team MetCon

6 Rounds of:
300M Row
15 Burpees

In teams of two, member A must complete the row and member B must complete the burpees before switching and moving on to round 2.  Teamed up with Dusty and finished in 7:5x.  Next time we’ll try 8 or 10 rounds.

072911 – Press & Push Press

Press up to 120lbs.

Push Press up to 185lbs.