WOD B: 7:55 Rx

...more Annie pictures, please! 6 or so years ago my buddy Ken (owner Crossfit Southwest in AZ) used to tease that the only reason I had any interest in CrossFit at the time was her. He was mostly right...

Back on the 5/3/1:
Deadlift:
5 x 120lbs
5 x 138 lbs
21 x 155lbs
Predictor: 263 (P definitely breaks after about 6 reps, but this is still cool)

Followed by
5 rounds:
9 DL 135lbs
9 push-ups
5:34

A strong start after having to be patient and rest :)

A: 100lbs
B: 4:29, scaled to 45lbs
Would love to try this again with 65lbs when I'm a little more fresh.

Somewhat over-reached so just did the required reps to stay in the 5/3/1 cycle: 325x3.

WOD - 4:56 Rx

A: press
3x90
3x105
11x120

B: 1 mile
5:33 (treadmill set to 10.8)

C: C&J
205 (unsatisfyingly, that worked a lot better without the proper form than with it)

D: wod
3:15

2:47 800m run
2:48 800m run

3rm power clean @195

7:00 on the WOD

subbed squat cleans for the OHS and didn't push hard at all

Thanks to everyone for the great WOD today, and especially Max for the instruction. It's always fun to visit other Crossfit boxes, because it's always a pleasure to workout with a bunch of stellar athletes. Andi, I don't think I've ever seen a more perfect OHS in my life! I applaud you. Thanks Andre and Bryan for murdering this WOD; and thanks to everyone for the fun, instruction and encouragement. If you all are ever in the Los Angeles/Long Beach area, drop by Crossfit360, or visit our Crossfit360 blog and say "hi." Thanks again!!

John "The Moose" Mustafa

A: 3RM C&J 145# (I want this to be more)

B: 9:40 Rx
I was able to do all three sets of pull ups unbroken but not on the OHS
10/5, 6/6, and the last nine unbroken after dropping it on my first try. Too many breaks btwn.

5/3/1 week 1
Bench press
140 x 5
162 x 5
185 x 10
no spotter, the last set got scary.

Bar dips
1 x 10 BW
3 x 10 + 15#
1 x 10 BW

Ring push ups
5 x 5

D-U
5, 10, 15, 20, 25, 20, 15, 10, 5- each set unbroken. This came from OPT via CrossFit Endurance, mini version. I forgot to time it.
http://optimumperformancetraining.blogspot.com/2009/08/jump-around.html

I think I might have been the last fool in the gym besides the staff.

Bench:
75x5
95x10
100x5
115x4

C&J: 95, could have gone much heavier but my shoulders started to really hurt so I stopped.

WOD:
3:15 with dowel, first and last set of pullups unbroken.

A. 2x800m run: 3:38, 3:33
B. 3RM c&j: 105# (felt horrible after the run)
C. 10:34 RX
D. Consume meat.

Nice to have you Moose.

A: 3RM @ 135#. I did 155# 1 time, barely, and 2 more times but couldn't straighten my arms completely. My C&J PR is 165# 1RM.

B: WOD; 6:47 SC w/ 65#. Shoulder pain continues w/ OHS.

row 2k, 10 minutes mobility work, ghd work

a.) 175 c & j x3... got 195 for 1 and feel like I have a lot more in me if I commit to it better.

b.) OHS/pull up WOD - 3:11RX