@ CFO:

A: 3RM Back Squat: 301 (300 was previous PR in 2007)

P = 331

B: 10-8-6-4-2 Thrusters @ 135#/95#
50-40-30-20-10 Double-Unders

8:12 Rx

W3W2

Bench Press

155x3
175x3
200x10

Predictor = 267

Dark side hypertrophy

10-10-10-10-10-10 bar dips

35
40
45
50
50

A: 3RM Squat @ 205#

B: 14:26 Scaled - 115# "thrusters"

5/3/1- week 1
DL
200 x 5
230 x 5
260 x 10

3x20 walking lunges
Row 500m
Tabata row

500m row x2 with Andre: 2:15 and 1:54.

Backs Squat:
135x3
145x3
155x3
165x4

Team WOD followed by 95 thrusters, had to switch down to 65 but still DNF'd. I really need a rest day.

Really expensive jump ropes. So they must be good, right?

http://duvide.com/

a) 175# x 3 PR
b) 9:33 sc (75# thruster)

A) 165 x 3, 185 x 1
Considerably lower than my 220 PR...

B) 12:52 at 115#
Thrusters, as always, bite.

Noon
1) Press 100x3, 115x3, 130x3(+5=8)

2) Chin ups 3x8@bs
Pike pushups 3x10

6pm
Another hit to my ego, I was pretty tired from the 5-3-1 session so I decided to forgo the metcon in favor of a running workout. Via CF Endurance:

4 min - 5 min - 6 min - 5 min - 4 min intervals for distance, 2 min rest

A.) Did 225 as 3rm... Haven't done heavy back squats since the 20rm cycle when I did this weight 15 times, so that sucked.

B.) 135 thrusters/du's - 12:45 or so I think b/c du's are also hard for me. Not a day of my strengths!

1:28 500m row (PR)
1:31 500m row

15-12-9
2p kettle bell swing
clapping push up

2:55

I don't think anything in crossfit sucks more than a max effort row, literally took me 20 minutes to recover from the first row

AJ, couldnt agree more! i thought 2x 500 row sprint might be a good "warm-up" for back squats but esp. the second sprint sucked the life out of my lower body. result:

A:
500m row
1:25.4 / 1:27

B:
back squats:
3x215
3x230
7x245 (predictor went down from 322 to 302, those missing 2 reps, or 20#, are easily attributed to the "warm-up")

C:
team work (heavy KB + clapping push-ups, 15-12-9): 3:54, i believe

D:
thrusters @ 135 + DUs: 13:10

3RM back squat - #225

WOD - 9:26 Rx. Despite people's complaints, I do not mind the thruster. The hardest part was my forearms being tired and therefore messing up my double unders.

Still deloading:
Back squat: 5x3x95lbs (wonderfully light)
Metcon: 4:42 with 45lb thrusters (also wonderfully light, and did the first 50DUs unbroken)
Almost time to start the new 5/3/1 wave and I am finally feeling nicely recovered.

A: 3RM back squat: 120#

B: Thrusters -starting at 95# then realizing I wasn't going to make it, dropped to 85#: 17:44 (DNF)

C: Team WOD (1 pood KB + push-ups, 15-12-9): 3:54

I need to figure out this DU thing.

Jessica, I think DUs are things that you can practice a lot without it having a huge impact on recovery, etc. Do *some* every day to get the timing down (if it doesn't interfere w/ your other training). I do them as part of my warmup when I'm not in class.

a:205 or 215x3. either way, it's a PR
b: 11:?? scaled thrusters to 65#.

Andi- I have a jump rope so really I have no excuse not to be practicing them everyday. If we have a DU wod during the WWS, I might cry.

P.s.- I ate a whole piece of chicken last night! Now I want chicken wrapped in bacon. Actually, I want everything wrapped in bacon.

A: 3RM Squat = 185#.
B: About 12 minutes SC (@BIW) w/ 95#. I tried 135# and did 1, then 115# and did 2 so scaled at 95#.