10 14 11

Metcon 1
5 rounds
250 M Row
12 Ring dips                   

score 10:15

Metcon 2
21-15-9
Deadlift BW (175#)
Box jumps 20"                 

score 4:54 PR...7:11 (July 20 2011)

Strength
Wendler B (80%-85%-90%) x 3
Deadlift
225 x 3
245 x 3
255 x 1 (fail)

10 13 11

Golf 18 Holes
Squamish Valley Golf Club                 

score 83

Wendler Bench B (80%-85%-90%) x3
165x3
175x3
185x3

10 12 11

Metcon
"Jackie"
1000M Row
50 Thrusters 45#
30 Pull ups              
 
score 8:56 PR...10:05 July 2011

10 11 11 (PM)

Strength
Thrusters
5-5-5-5-5
95#
115#
125# x 4
125# x 5
125# x 3

Wendler B (80%-85%-90%) x 3
Back Squat
175# x 3
185# x 3
195# x 3 (depth was questionable)

10 11 11 (AM)

Metcon 1:
AMRAP 15 minute
5 pull ups
50 skip rope
10 air squats                             

score:  13

Metcon 2:
3 rounds for time:
6 Front Squats @ 60% or 115lbs
400 M Row
15 KB swings 24 KG              

score:  10:15

10 10 11

Today we had a great opportunity to train at CrossFitX in Bellingham Washington.

Metcon:
"Fran"
21-15-9
Thrusters 95 lbs
Pull ups                                                     

score: 5:08 PR

Kelly 5:50
scaled to 35# thruster and blue band pull ups

10 9 11

Strength:

Deadlift
5-4-3-2-1
185 lbs
225 lbs
245 lbs
265 lbs

275 lbs PR

this was in a globo gym... so I didn't want to drop the weight could have gone heavier.

Metcon:

20-15-10-5
Med ball cleans 20#
Box jumps
Lunges with weight overhead 25#                                     

score 9:08