7/17 and 7/18

Took off 7/14, rock climbing/bouldering with my daughters on 7/15 at Rock Spot.
BJJ on 7/16 in the sizzling heat. That was awful.

July 17
3 rounds for time of:
15 Hang power cleans @135lb
15 burpees

1:43/2:31/2:54 = 7:08

Warmed up with 1/3 CFWU

July 18

"Nancy" (the main page workout from 7/15)
5 Rounds for time of:
400m run
15 x OHS at 95lb

Run/OHS times by round:
1- 1:43/0:52 = 2:35
2 - 1:50/0:57 = 2:47 (5:23 elapsed -  got the bad "Nancy" headache from shoulders/neck disc)
3 - 4:28 (9:52 elapsed)
4 - 3:39 (13:21 elapsed)
5 - 2:08/1:43

17:13 Total (not unhappy, really. Capable of going closer to 15 mins. First 2 rounds sub 3 minutes.

1/3 CFWU, DUs

More workin' out

July 12, 2013

Ye Olde "Heavy Grace"

30 reps for time of 155lb Clean (FSC) to overhead

DUs
1/3 CFWU
95x3, 135x4

5:43 Not a PR, but getting back to where I'd like to be.

July 13 (a chipper from hell)

For time:

15 reps x 155lb squat clean - 2:10
30 toes to bar - 2:30
30 box jumps (24") - 2:08
15 muscle-ups - 7:54 (this was awful)
30 db pushpress/jerk (40lb) - 2:11
30 DUs - :50
15 thrusters @ 135lb - 3:35
30 pullups - 3:43
30 burpees - 4:34
300' walking lunge with 45lb plate overhead - 12:35 (brutal)

1/3 CFWU, DUs

This was awful.
Total time was 41:46

Okay, let's try again

July 8, 2013

Short run, between 1.5 - 2.0 in San Diego (Del Mar loop)
13:30. I think that's a PR

July 9, 2013
"Diane"
21-15-9 of
225lb DLs, HSPUs
Had to ease back into this as first workout post elbow-injury from jiu jitsu.
6:25

July 10
1/3 CrossFit Warm Up
Then FS Bar x 7, 135 x 5, 185 x 3 (pause squats)

In 12 minutes establish a three rep max for front squat
225-245-255-275-285 (def had more, but stopped with a minute left)

Rest 7 mins, then
3 rounds for time of:
400m run
5 shoulder press at 135lb
5 weighted pullups at 55lb

Took a rest day on the 11th