Conditioning:
“Wood” 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

3 Rounds and through 10 Burpee box jumps before time expired.

Second HERO WOD in two days and body just didn't respond.   Time for a rest day.

Conditioning:

"Abbate"

Run 1 mile
133 pound Clean and jerk, 21 reps
Run 800 meters
133 pound Clean and jerk, 21 reps
Run 1 Mile

(36 min 30 secs)

Subbed 133 for 155 pounds, this turned out to be pretty rough.  

A nice active rest day with a some light running and stretching.

Conditioning:
Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (replaced w/ supermans)
50 Wall ball shots, 20 pound ball 
50 Burpees
50 Double unders (replaced w/ Killer Ropes)

(30 minutes 54 seconds)

This was one of the first crossfit workouts I ever did and I'm pretty sure at the time I was at or over 40 minutes.  Kind of felt like I held back a little but at the same time it really sucked.

Strength:
Deadlift 10 x 2 @ 65% 3RM (195#)

Front Squat 3 - 3 - 3 - 3
135 - 155 - 175 - 185(2)

Conditioning:
9-6-3
Thrusters (115#)
Bar muscle ups / strict pull ups


To many failed attempt on the bar muscle ups on the second round.  With 30 seconds left decided to go to pull ups but probably should have went there earlier.

Conditioning:

21-15-9

Deadlift

Floor press

Hang power clean

(135#)

The power cleans were the limiting factor. Had to drop it after 1-2 reps due to grip weakness. Ended up only getting through 12/15 HPC before the ten minute time cap hit.

So after catching a 48 hour bug I'm back to the grind.  Just did some light interval work and strength training.

Strength:
Deadlift 3-3-3-3-3

133-199-243-263-273(1)

Counted warm-up sets, form felt funky and felt weak in general.


Endurance:
Run 6 x 400m

Times ranged from 2:00 to 1:25 with a gradual increase in speed.

After being sick the amount of effort this took was a higher than I would like to say.  Decided to call it good after this given running myself into the ground didn't sound appealing.

So mission finish under the time cap was barely a success today.  Thanks to some fellow athletes for encouraging me on and helping me fight through till the end.

Conditioning:
50 Wall balls (20#)
50 Toes to bar
50 Box jumps (24)
50 Deadlifts (155#)
*EMOM 3 Burpees

(19 mins 28 seconds)

Burpees made this one extra special.

Monday 4/15 Get It Shorty

So work on your weaknesses they say, well I have a lot of weaknesses and a lot of work to do.  Today included one huge one the front squat.  My form sucks, get tired to easy, elbows dip, weight moves forward, incredible effort for each rep ensues. Still pretty sure the 50+ reps of 135# front squats would have left me unable to walk a few month ago.  While it sucked I actually feel pretty good.

Conditioning:
10-1 Front Squats (135#)
10-100 (Killer Ropes)

Got to 36/80 before time expired.

Thursday 4/10

Conditioning:
"Randy"
75 Power Snatches (75#)

Got 72 before the time cap of 7 minutes.  Started off a little to conservative after not knowing how my body would respond from the destruction of the previous days weighted lunges.  Definitely going to do this one again.

Friday 4/11
Rest day!

Saturday 4/12
"Grace"
30 x C&Js (133#)

7 mins 20 secs

Good news is this was a pretty huge PR, bad news is I felt like I started off to slow and could have went harder.  I'll take it though.

Conditioning:

7 Rounds

5 Target jumps 

10 Lunges (135#)

(6 Rounds +7 before time expired)

So in retrospect with that volume of lunges I should have went with a lighter weight.  It was one of those times where the first few lunges of each set felt fine and then each time I went down I wasn't a 100% that I was going to be able to come back up.  Thinking at 115# this is a hard but doable workout, at 135# for me at least it was a killer.  Going to feel this one for a few days.


Remember, just because you can do something, doesn't mean you should.

So the workout got pushed to later in the night, and I made the mistake of drinking a little too much coffee and eating a bag of chips and salsa before working out.  The burping was pretty epic and the results were less than spectacular.  Ended up just calling it a night after a playing around with a few different approaches to one round of 13.5.

Warm up:
3 Rounds
10 x Lunges
10 x HO push ups
10 x Sit ups
10 x Air Squats

2 x 1 Round
15 x Thruster (100#)
15 x Chest to bar pull ups

Considering this an active rest day.

Conditioning:
12 Min. AMRAP
6 x Squat clean (135#)
12 x HO push ups
24 x Killer Ropes

(4 Rounds and 9 reps)

Died half way through this, my form holding the front rack is horrible and as I became fatigued it got ugly.  Still work on your weaknesses and squat cleans are definitely a weakness.

Saturday & Sunday - Decided to take some real rest days.  Body is just sore and want to back off a bit.

Conditioning:
10 Rounds for time
3 PVC Hurdles 24 inches
100m Sprint
(8 minutes)

Followed this up with some practice on chest to bar pulls ups and thrusters.

Active rest day!

Ran 2 miles

Followed by rolling out and stretching.

Conditioning:
Ford's Birthday WOD:
1 Round for time:
4 x 3-Position snatches
3 x Note-to-wall-climbs
23 x Chest to bar pull ups
19 x Man maker lunges (95#)
90 Lateral burpees

This was a tough one, got to 76 burpees before the cutoff time expired.  The lunges were killer!

Active rest day!

Run 2 miles
Row 3k

Followed by 10 minutes of rolling out and stretching.

Conditioning:
10 Rounds
100m Sprint
8 Plate to ground to OH (45#)
4 Plyo push ups
2 Burpee Bar Muscle Ups
Then
150 Killer rope Jumps

Only go through 87 Killer rope jumps before time expired.  The awesome part of today's workout is that its the first conditioning workout I've completed with bar muscle ups.  Doing 20 in a workout is something I didn't even think was possible a few months ago.