Active rest day!

Ran 2 miles

Rowed 4k

Both at a very slow and relaxed pace.

Crossfit Open WOD 13.4
7 min AMRAP
3 C&J (135#)
3 T2B

6 C&J (135#)
6 T2B

9 C&J (135#)
9 T2B

Continuing adding three reps to each movement until time expires.
(45 Reps)  

A little let down I didn't get 48 which would have been a PR in terms of a standalone time for Grace.  Still it shows my strength and muscular endurance is improving.

Rest Day!

Conditioning:
12 Min. AMRAP
5 Hand stand push ups
7 Power snatch (95#)
9 Weighted Lunges (45#)
200m Run w/ 45# plate

2 Rounds and 100m into the run on 3rd round.

Really dogged the runs, but everything else felt good.

So was pretty tired and decided to go home and take a nap after work.  Hit the gym a little after 9pm with a test run on 13.4 on my mind. I've only completed an Rx'd Grace once and I think it took me well over ten minutes.  With that in mind I didn't have high expectations for my final score.  I ended up getting 44, and four reps away from completing Grace plus some T2Bs in the process.  Definitely think 60 is possible and I'm looking forward to doing this again on Friday night.

Conditioning:
13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar

(44 reps)

Active rest day.  Ran a couple miles, rolled out the legs and shoulders, and spent some time stretching.

So I've been slacking big time on recording my workouts.  Don't worry though, while the recording of my workouts has fallen off the actual working out has not.  I'm now working out regularly at Become Crossfit and its been fun.  It's definetly enlightened me to how many weaknesses I have and just how bad my endurance level is.  As well as how much improvement my form needs in some lifts that I thought were actually strong.  Still it's awesome to be around other fitness enthusiasts and be motivated by the commadery and support of the coaches and fellow athletes.

So as for the workout.

Conditioning:
18 min. AMRAP
15 Hands off push ups w/ feet elevated on 45# plate
12 T2B
9 Power clean (135#)
6 Rounds

Next step is linking lifts to save time.  Went to ones way to soon when I could have stayed at 3-5 reps     in the early rounds.

"Holbrook"

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

So after the third round it felt like I had just done a max effort squat and my legs seizing up.  Just kept going even though quitting seemed like a great idea. 

Conditioning:

12 Min AMRAP

5 x Deadlift (225#)

then

21 x Killer ropes
15 x Hands off push ups
9 x T2B

4 Rounds & 41 reps

* The deadlifts were a buy in for each round.

Strangely I feel that should have sucked more than it did.

Strength:
Push press
5 - 5 - 5 - 5 - 3 - 1 - 1
89-99-109-119-129-139-149-159

Just working on form with going overhead.

Endurance:
6 x 400m repeats (one every three minutes)
2:00, 1:52, 1:45, 1:40, 1:35, 1:30

Light day.

Crossfit Open 13.1
17 minute AMRAP
40 Burpees
30 Snatches (75#)
30 Burpees
30 Snatches (135#)
20 Burpees
30 Snatches (165#)
10 Burpees
30 Snatches (210#)

100 reps

I knew getting 135 snatch was going to be a huge problem.  Well definitely going to work on getting that this year.

Conditioning:
5 Rounds
Run 400m
3 x Clean & Jerk (126#)

Twist on the usual interval session, had four minutes to run, lift, and rest before the next round. Wanted to work on lifting in a semi fatigued state.  All the 400m runs were around 1 min. 45 secs.

Conditioning:
7 Min AMRAP
1 Power Clean
1 Back Squat

2 Power Clean
2 Back Squat

3 Power Clean
3 Back Squat

and so on......

Got through 8 power cleans.

After this went to my other gym to get in a little strength and endurance.

Strength:
5 x Bench press (135, 145, 155, 165, 135)
10 x Hammer curls (25#)
10 x Toes 2 bar

then

Endurance:
3 Rounds
800m (w/ 3 min rest)