Waaaaay behind.  Was extremely busy last week and didn't have the motivation to blog.  Here goes though:

Monday, 4/1/2013

CrossFit Edwardsville Morning Workout

Warmup - CFE Warmup, stretching

Strength - Deadlift
5x135-5x225-3x5x315

MetCon -
"Nutts"
10 HSPU
15 DL, 250#
25 box jumps, 24"
50 pullups
50 wall ball shots, 20#
200 double unders
400m run w/ 45# plate

18:03

Couldn't get into much of a rhythm with the box jumps, pullups or DUs.  Was a little odd. 

Saturday, 3/30/2013

CrossFit Open WOD 13.4

Warmup - Jumprope, mobility, plyos, 600m run, warmup C&J and TTB

MetCon - Open 13.4
AMRAP 7
3 C&J, 135#
3 TTB
6 C&J, 135#
6 TTB
...

Score:  81 reps - 6 TTB in round of 15

Pretty happy with that.  No real big breaks, kept moving the whole time.  Unbroken TTBs, dropped every C&J rep to keep grip.

Friday, 3/29/2013

CrossFit Edwardsville Morning Workout

Warmup - CFE warmup, plyos

Barbell Gymnastics -
C&J complex - 1 mid-hang power clean, 1 mid-hang clean, 1 split jerk
135-155-185-205-215

MetCon - "Tom P. Birthday WOD"
EMOM 15 - progress through:

power clean, 135# for reps
HSPU for reps
rev-hyper raise for reps
handstand walk for feet

100m run at 2:12, 3:21, 12:31

Thursday, 3/28/2013

CrossFit Edwardsville Morning Workout
Warmup - CFE Warmup, plyos

Strength - Weighted dips
3xBW, 3x35, 5x3x50

MetCon - "Brian Birthday WOD"
21 DUs
8-7-6-5-4-3-2
Muscleup to Ring Dips
Front Rack weighted lunges, 165#
21 DUs

7:08

Tuesday, 3/26/2013

CrossFit Edwardsville Morning Workout

Warmup - CFE warmup, mobility

Strength - Overhead Squat
5x45-5x95-3x135-1x165-1x185 

Couldn't stabilize right shoulder overhead so didn't feel comfortable going heavier than that.

MetCon - Open 11.4 - Scaled
AMRAP 10
60 bar-facing burpees
30 OHS, 95#
10 muscleups

1 round + 5 burpees