Deadlift 3x3 & 3x300M Row...

Deadlift - 3x3 - 405# (20# PR!)

3x300M Row / 1 minute rest in between

1:06-1:07-1:07 - 5:20 total
(Was supposed to be 5x300 but felt hamstring pop on last set) 

Brutal after Deadlifts.

Bench Press 3x3 & "Money Wrench"...

 Bench Press - 3×3 - 205#

“Monkey Wrench”
10-8-6-4-2 of:
Bench Press (135)
Power Snatch (95)
Double Unders

9:26

Not Rx - Switched to single unders after epic fail on doubles and single-double

3x3 Front Squat - "Micro-Burst"...

3×3 Front Squat - 225# (20# PR)

LOVE ringing that bell!

“Micro-Burst”
21-15-9 of:
Handstand Push Ups
Burpees

9:22 Rx

Did 16/5 HSPUs the first round. Bad moved. Blew up at rep 3 in the round of 15 and struggled from there.

CrossFit Regional WOD #1...

for time:

1000M Run3

30 Handstand Push Ups

1000M Row

12:31 Rx 

47 seconds slower than PR but happy after "Murph" Thursday and DL 5x5 @ 350# yesterday. 

Legs are toast!

5×5 Deadlift & “Kidney Punch”…

Deadlift - 5x5 - 350# (5# PR)

Happy about my DL after 'Murph' yesterday.

"Kidney Punch"

3 rounds for time of:

30 GHD Sit Ups

30 Hip Extensions

6:57

 (did 20 GHD & 70 Abmat Sit Ups)

"Murph"...

For time:

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 mile Run

Break up the Pull ups, Push ups, and Squats as needed. You must start and end with the 1-mile Runs.

48:07 Rx

8:03 slower than PR but 6:21 faster than last time. Small victories. 

Need to get sub 40 minutes! 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy’s 35th birthday — at Bath Iron Works, where the destroyer was built.

3 Power Clean OTM:15

3 Power Cleans - On the Minute:15

135# for 5 minutes 

155# for 5 minutes 

175# for 5 minutes

Pretty happy since 10 days ago my 1RM Power Clean was 185#. Would har never attempted 175# if I didn't push my PR to 225#. 

"The only thing stopping you - is you"!

"Heaven"...

10-8-6-4-2 of:
Double KB Snatch (44)
Strict HSPUs 
KB Figure 8/Hold (44)
7:43 Rx

"Wake Up Call" ...

 5 rounds for time of:
10 Burpees
3 Power Snatch (75) 
5:55 Rx

First WOD in 4 days - Felt like it

A bad day for your ego is a great day for your soul.”- 
 Jillian Michaels

Front Squat 5x5...

Front Squat 5x5 - 205# - 20# PR for 5 reps. 

I had never done a 5x5 before. My last 5-5-5 was 135x5, 155x5, 185x5. 

I have not consistently done Front Squats since May but took my 5RM and did 25 reps with it...Crossfit for the WIN!

"The Jerk Store"...

 21-15-9 reps of:

Jerk (95)

Pull Ups

5:44 Rx

My hands & forearms are fried like I just did Fran!

1RM Thruster & "Travis Bickle"...

1RM Thruster - 185#

(Failed at 195# & 200#)

"Travis Bickle" - AMRAP 10
3 Burpees
4 Push Ups
5 Air Squats 

16 rounds plus 3 reps

"Snowsquall"...

4 rounds for time:

20 Back Squats (95)

400M Row

14:24 Rx

Squats Unbroken - Mental Victory!

Squat Snatch Practice...

3 squat snatches on the minute for 6 minutes - 75#

finished with 10 squat snatches - 95# (not for time)

Practice vs Training…

Just something to think about…a real simple explanation… When we train, we are working to create a measurable organic response in the body. Power, speed, stamina, strength…we train for those things.
When we practice, we are working to create a response in the nervous system. Accuracy, agility, coordination, and balance are all improved through practice, the repetitive stimulus creates the improvement in the neuromuscular firing that makes all that jazz work.
When we CrossFit, we’re both practicing and training. Neither is more important than the other, and both must be done in order to improve performance. You’ve got to practice in order to train…perfect example is the snatch. Practice the snatch to make it as smooth and strong and right as possible, then train with speed and a load.

Via- CrossFit North Arlington

1RM Power Clean & "KB Ballot Box"...

225# Power Clean - 40# PR (UGLY but I stood up with it.)

"Kettlebell Ballot Box"

2 rounds for time of:

400M Run

10 Kettlebell Swings (70)

20 Box Jumps (24)

7:19 Rx

"Bode"...

12 Rounds For Time:
5 Handstand Push Ups
11 Power Snatches (95, 65)

38:09 Rx 

 HSPUs Unbroken. Small Victory!

Note to self: too much time looking at the bar = regret. Pick that shit up!

Welcome Bode Keenan Bergeron! Weighing in at 7 lbs 2 oz and ready to breath fire. Born Saturday 5.11.12 – thus the rounds and rep scheme. Via CrossFit New England.

"Hallo-team WOD"...

100 Hand Release Pushups

100 Tire Jumps
100 Kettlebell Swings (53, 35)
100 Wall Balls (20, 14)

Teams of 3 or 4 (2 people work at 1 time, while the other 1 or 2 will rest)

The team cannot move forward until both athletes have completed all 100 reps of the exercise

8:24 - Team of 4.