Then 12 min AMRAP:
3 x 80% SP 3 RM (65#)
250m Row

6 rounds

Monday 9.20.10
At Crossfit Refinery in Boise, really nice gym and nice people

5 rounds for time:
12 Cleans (80#)
9 Hand release push ups
6 C2B pull ups
15:33

Tuesday 9.21.10
At Crossfit Refinery in Boise

Michael:
3 rounds 800m run, 30 sit ups, 30 back extensions
23:03

5 rounds:
40 double  unders
20 push ups (scaled to 5, shoulders still really sore)
10 pistols (alternating)

didn’t time, push ups very uncomfortable, maybe need to do some shoulder mobility

Worked on touch and go cleans for a bit: 85#x5, 95#x5, 105#x5

Unbroken Elizabeth
15-12-9
Unbroken Cleans (85#, should have gone heavier)
Unbroken Ring Dips (down to singles by the end)
Time: around 12, cleans were no problem unbroken, dips were really broken, most that I strung together was maybe 4 in the first round

Friday 9.10.10:
Sissy test
15-1, 1-15 Burpees and Swings (25#)
25:00

Monday 9.13.10:
Tried to do Diane, had trouble in the handstand, shoulders still sore from previous wods
500m row x 3: 2:00, 2:01, 2:02, want to get down to 1:50, so need to work on this

Tuesday 9.14.10:
Home in Idaho, ran 5 x 150m hill sprints behind my house, not for time, it was hard

Invictus:
Four sets of:
Strict Pull-Ups x Max Reps: 5, 4, 3, 3
Rest 90 seconds
Good Mornings x 6-8 reps @ 3011: Used 65#x8 for all sets
Rest 90 seconds;
and then,
Four sets of:
60 seconds of Left-Arm Dumbbell Rows:  20, 18, 20, 15 (25#)
60 seconds of Right-Arm Dumbbell Rows: 23, 25, 22, 20 (25#)
60 seconds of Double-Unders: 26, 37, 447, 37
60 seconds of Kettlebell Swings: 27, 19, 25, 20 (1 pood)
60 seconds of Rest

Wed:

5-5-5-5-5 Deadlift
135-185-205-attempted 225, not really feeling it, did 1 rep
My 1RM from awhile ago is 265, not sure how this compares

Monday:
15 unbroken Wall Ball, 14#
15 unbroken Double Unders

AMRAP 20 min: 8 rounds, my legs really hurt still

Thursday:
Split Jerk 1 RM: got up to 133#, could have gone heavier maybe
Tabata KB swings: 1.5 pood, 9 each round

6:43 (PR is 6:35, all DU were unbroken today, sit ups were kinda slow)

Breakfast: Shopsins! Eggs with gruyere, grilled onions, and toast. Yum!

Food: eggs with chicken apple sausage and avocado, blueberries, salad with tomatoes, cucumbers, eggs, avocado, steak, raisins, olive oil, jerky, mix of sausage, chicken, zucchini, onions, and tomato sauce, avocado, almond butter, honey

Tuesday:
Had very little time, worked on snatch balances

Food: eggs with bacon and cheese, salmon, green chicken curry with vegetables, blueberries, avocado, jerky, chicken with onions and avocado, sweet potato, honey

Then worked on overhead squats