March 31st, 2014 
Back Squats 3 x 8 (P)
60-70-80kg
Back Squats 3 x 5 [C]
@80kg
Break, then
5 Rounds
12 Russian Swings
12 Goblet Squats
12 Push Ups
13:02
Archive for March, 2014
310314
280314
CrossFit Open 14.5
http://games.crossfit.com/workouts/the-open/2014#tabs-5
MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
40:36
Thrusters gg
CrossFit Open 2014 DONE
260314
Bench Press
10×10 @ 50kg
7th set – 6 reps
Dropped last 3 sets to 40kg
Lower back still funny
250314
Back Squats 3 x 10 (P)
60-70-80kg(PR)
PR: 10 rep BS @80kg
Back Squats 5 x 5 [C]
@80kg
Lower back funny’ish
Break, then
4 Rounds
15 Push Ups
15 Power Clean @ 40kg
15 Burpees
Time to practice power cleans. Not doing enough cleans.
21:08
240314
p90X Shoulders & Arms
First time @ 12.5kg DBs
220314
DB Chess Press
5×12 @ 45lb
5th set (10)
Then:
Tyre Flips
Alternate with JH, 400 meters
To guard house and back
210314
CrossFit Open 14.4
http://games.crossfit.com/workouts/the-open/2014#tabs-4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
146 reps. 4 wall balls short.
Then:
Bench Press
10×10 @ 40kg
190314
Front Squats 7 x 3 (P)
*5 Strict Pull Ups Inbetween
40-50-60-70-75-80-83(2)
Break, then
5 Rounds
10 DB Front Squat
10 Burpees
200m Sprint
*1 min rest intervals
16:33, including rest intervals
180314
Push Press 3 x 5 (P)
40-45-50
Press 3 x 5 [C]
@35kg
Smooth. Increase next attempt, both press and push press.
Break, then
5 Rounds
5 Renegade Rows @ 45lbs
10 Inverted Ring Rows
10 Push Ups
15:55
If low reps like this again, increase renegade rows to 50lbs
170314
Back Squats 5 x 5 (P)
70-80-85-87(3)-87(2)
Lower back still sore from CF Open deadlifts.
Back Squats 5 x 5 [C]
@70kg
Break, then
5 Rounds
15 Russian Swings
10 Burpees
15 Vertical Jumps
12:31