The Glade 4.0

3 Rounds of:
10 Squat Box Jumps 20" Box
15 Double Unders

then...when everyone has completed 3 rounds of the above:
Tabata Row (8 rounds of 20 sec of work/10 sec rest)

squat box jumps: perform an air squat, as you come up out of the bottom position (below parallel), jump onto a 20" box.

3 rounds completed in 3:26

899 meters on the rowing.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Tabata Front Squats @ 55#
85 reps total

200 sit ups

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

For time:

Run 1 mile
50 Kettle Bell Swings 24kg
40 Pull-ups
30 KBS
20 Pull-ups
10 KBS
Run 1 mile

Time: 30:26

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Back from my mini vacation to Texas.

Today was:

Row 1000 meters
30 burpee box jumps 24"
Row 1000 meters

Time: 13:31

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength: 3x5 Press @ 105lbs

then: Run a 5k
Time: 26:13

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

4 Rounds of:

Row 500 meters
Run 400 meters

Time 17:25

We did it in teams. 1 on the rower 1 running. Had to wait for your partner if he wasnt finished before you were. We came in 1st place, oh yeah. That's the best thing about the Crossfit I belong to. I woke up not really wanting to work out but at the end I felt great. A lot to be said for working out in groups or with a partner.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Cool vid from the CrossFit South East Regionals. Good motivator!

http://media.crossfit.com/cf-video/Cros ... E_Mens.mov

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Squat 3x5 @ 215

WOD
12 min cap
20 Power Snatches 95 lbs
Max Handstand Push Ups (HSPU) in the time remaining after the snatches.

26 hspu's

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Was supposed to do 5 800 meter runs with a 2 minute rest between runs. I managed 2.5 and then rolled my ankle =/

Bummer.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Damn! Hope it's not like my ankle. Hopefully it's just a mild sore ankle.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Yeah it's not bad fortunately. I'm keeping off of it today and took off work, but it's not swollen too much (that's what she said).

Still hurts though and I'm limping around. Hopefully a couple of days max... how are you doing?

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Ankle is still not 100% but I did get into the gym today to do squats

3x5 @ 225.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

1 hour personal training: deadlifts

3x5 @ 235

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

10 x box jumps
20 x push ups
30 x Kettle Bell swings (16kg)
200 m run

5 rounds

Time: 22:22

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strentgh: 3x5 of Overhead squats @ 115lbs. These actually hurt my sprained ankle that's still recovering so I took it easy on them.

MetCon:

5 rounds of:

10 x Deadlifts @ 165
15 pull ups

Time: 13:20

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength: 1x5 deadlifts at 255. Could have gone heavier

MetCon:

9 Thrusters @75 lbs
42 double unders
15 Thrusters
30 Double unders
21 thrusters
18 double under

Time: 7:57

I suck at double unders. I need to buy a jump rope and work on them.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

75 Pullups
200m Run
75 Air Squats
200m Run
75 situps
200m Run
75 DB Push Press 35#
200m Run

Time 19:06. They capped it at 20 minutes and if you went over that you had to run a 1 mile penalty. That would have sucked.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

3 rounds of:

200 m run
12 body weight dead lifts (170#)
21 Box Jumps @ 24"

Time: 14:56

It was brutally hot today, over 100 degrees. That made it extra tough.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Push Jerk 5x3 @ 115#

Pretty easy, I can go higher.

WOD
4 Rounds of:
10 Tire Flips
20 Pushps
30 Squats

Tire flips were fun, the one I used weighed about 250#. It's dirty but it's good stuff even in the heat.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Power Clean 5x3 @ 120 #

WOD
"Fran"
21-15-9 reps of:
Thrusters (80 #)
Pullups

Time: 7:50

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

3 Rounds for time of:
25 Push Press 75#
15 Pullups
25 Situps
400m Run

Time: 19:20

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Squat 3x5 @ 210

WOD
Run 1 Mile
25 Power Cleans 105#
50 Pull ups
100 Double Unders (300 singles)

Time 21:38

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

5 Rounds of:
20 Overhead Box Step Ups ( holding 45# plate overhead )
10 Burpees

Time: 18:52

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Shoulder Press 3x5 @ 90#

WOD
3 Rounds of:
40 Double Unders
30 Box Jumps 20"
20 KB Swings 20kg

12:49

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Seems like your ankle is doing ok?

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones