^ This is why I am so far behind.

LOTS to catch up on here.

Wednesday, 2/13/2013
Garage Lifting

Warmup - Mobility, plyos

Strength - Daily Squat
5x135
5x185
3x225
3x1x245
1x255 (f)
1x245 (f)

//Hmm.  That was not the right way to do it.  Waaaay too much volume in hindsight.

Barbell Gymnastics - Snatch Pull + 3 Pos Snatch
2x95 - 1x115 - 1x135


Thursday, 2/14/2013
CrossFit Edwardsville Morning Workout

Warmup - CFE Warmup, shoulder mobility

Strength - Thruster (from ground)
3x45 - 3x95 - 3x115 - 3x135 - 3x155 - 3x165

MetCon - EMOM 12
3 Thrusters, 80% 3RM (used 135)
Ball Slams, 20# Ball

Completed all 12 minutes, 144 ball slams

Daily Squat
5x135
3x185
3x225
1x250

//Worked better, definitely.

Friday, 2/15/2013
CrossFit Simple Workout

Warmup - 400m run, shoulder mobility, 5 pullups - 10 burpees - 10 air squats, double unders

Barbell Gymnastics - 
5x1 Clean & Jerk @ 90% (used 185)

MetCon - Open WOD 11.4
60 bar facing burpees
30 overhead squats, 95#
10 muscle ups (used bar)

11:54

Daily Squat -
5x135
3x185
3x225
1x250

Saturday, 2/16/2013
CrossFit Edwardsville Workout

Warmup - CFE Warmup, shoulder mobility

Strength - Shoulder Press 5s
5x45-5x75-5x95-3x5x105-5x110 (f) (but 110 is 1RM since I max out on that so infrequently)

MetCon - AMRAP 12, teams of two each member completes
1 StO, 45# plate
10 DUs
1 pullup (partner-assisted if needed)

Then, go to 2-20-2, 3-30-3, etc.

Finished 7 rounds + 16 StO + 160 DUs

Daily Squat - 
5x135
3x185
3x225
1x255

Barbell Gymnastics - Snatch
Cal Strength progressions w/ bar and w/95#
3x1x95 - 3x1x135 - 2x1x155

//Failed a bunch at 175 and 165, not sure how I possibly got either of those weights up no problem two weeks ago.  Sorer than I would think I should be, hopefully I'm just still recovering from competition + being sick and not totally plateaued.