02/20/10 — Powerclean 5Rep + Grace

SWOD
Power Clean
190 x5 (PR)

WOD
Grace 3:10

02/19/10 — Shoulder Press 5Rep + Deadlift/Pullup/Burpee

SWOD
Shoulder Press
135×5 (PR)

WOD
7 rounds for time of:
7 Deadlift 225#
7 Pullups
7 Burpees

Time: 10:45 (PR)

02/18/10 — Squat 5Rep + Tabata This!

Warmup
Rowed ~1000m with Nora.
Amundson Warmupish

SWOD
Back Squat 5-5-4-3-2-5
45-135-225-265-295-325(PR)

WOD
“Tabata This!”

Tabata Row, Rest 1 minute
Tabata Squat, Rest 1 minute
Tabata Pull-up, Rest 1 minute
Tabata Push-up, Rest 1 minute
Tabata Sit-up

Score: 9 + 21 + 8 + 10 + 13 = 61 (PR)

Nora’s WOD
120, 90, 60, 30 sec of:
Jumping Jacks/Squat Thrusts
Situps

02/16/10 — Workout at CF Toronto

Warmup
10 of a bunch of stuff.

SWOD
OHS 5-5-3-3-1-1-1
45-65-95-115-135-145-155

WOD
Three rounds of:
30 second intervals of:
Pistols (Assisted)
Ring Dips
Pistols
Double Unders

02/15/10 — Deadlift 5Rep + HSPU/KB Swings/GHD Situps

Warmup
Row 250m
1 Muscle Up
GA Warmup

SWOD
Deadlift 5-5-5-4-3-2-5
45-135-225-275-295-335-370(PR)

WOD
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Rounds: 6 + HSPU + 8 KB Swings (PR)

02/14/10 — Back Squat 5Rep + Snatch 1Rep

Warmup
Row 250m
1 Bar Muscle-up (Working up on these)
GA Warmup
10 HSPU

SWOD
Done post WOD
Back Squat 5-5-4-3-2-5
45-135-225-265-295-320

WOD
Snatch 5-3-1-1-1-1-1-1
45-65-95-115-125-135(PR)-140(PR)-145(PR — PWSN)

02/12/10 — Jerks + Row/Power Cleans/Thrusters

Warmup
Row 250
GA Warmup
9 HSPU

SWOD
Jerk 5-5-4-3-2-1×3
45-95-115-135-155-185

WOD
Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Time: 26:54 (SLLLOOOWWW PR)

02/11/10 — Cleans + Wallball/L-Pullups

Warmup
GA Warmup
Row 250m
9 HSPU

SWOD
Cleans 5-5-4-3-2-1×5
45-95-115-135-155-185

WOD
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Time: 13:36 (PR)

02/10/10 — Snatch Practice + Back Squat 2Rep

Warmup
GA Warmup
Row 250m
10 HSPU! (PR)

SWOD
Snatch Complex:
1 Power Snatch
2 Snatch Balance
3 Overhead Squat

45-95-105-115-125-135

Followed by Power Snatch 1-1-1-1-1-1 at 135.

WOD
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2 at 225#

02/08/10 — Squat 5Rep + Kelly

Warmup
GA Warmup
Handstand Work
Squat Therapy
Row 250m

SWOD
Squat 5-5-4-3-2-5
45-135-225-255-295-320(PR)

WOD
Kelly
Time: 22:28 (Sub PR)

A little below PR, but distance was a bit longer on the runs. Also, couple of guys with me in the gym kept me really honest on the standards, so I did a few extra reps here and there. All in all, a PR on honest effort.