“Crossfit Nicole”
Run 400 meters
Pull ups to failure
20 minutes AMRAP (as many rounds as possible)
Dan
31-16-14-16-13-14-11-1(last round as time expired)
8 laps=2 miles
115 total pull ups
Peter
20-13-9-10-10-6-8
7 1/2 laps=1.875 miles
76 total pull ups
Joseph
6 laps=1 1/2 miles
87 total pull ups

PUSH JERK

3pm
Push Jerk Warm Up (Concentrating on form and getting coaching tips from Pete)
45 lb x10
95 lb x5
115 x3
115 x3
125 x3
125 x3

6pm
Push jerk Warm up
95, 115, 125, 135 x3 each
Push Jerk 1 rep x7
Pete
165, 175, 185, 190, 195, 195, 200(fail)
Dan
165, 175, 175, 175, 180, 185, 185 (fail)

…so we both failed on the last reps for different reasons, but for going overhead with the push jerk for the first time we were both happy with the results.

50 burpees for time:
Pete-2:38
Dan-2:38

Finish with 3×10 knees to elbows, 6 dyno pulls, 15 GHD sit ups

Helen

Run 400 meters
55lb kettle bell swing x21
Pull up x12
Three rounds for time

Crappy pull up bar at Idol’s Gym, slippery and too skinny.
Subbed 50lb kb, no 55 available.

Dan
9:13
Pete
10:32 (PR)

Saturday
Back Squats
5-5-5-5-5

Peter
225-255-260-260-260
Dan
185-205-210-205-185
These felt real weak, legs still not 100% back from the half IronMan
Joseph
185-185-185-185-185

Followed this up with three games of one on one hoops. It’s been a couple of months since I’ve played. Way too long. Game felt good but nonexplosive from the squats.

Morning pancake recipe:
1 cup organic oats
1/4 cup organic wheat flour
4 egg whites
2 whole eggs
1/2 cup yogurt
1/2 cup chopped walnuts
1/2 cup blueberries
1 banana
1 healthy dollop honey

Mix all ingredients, cook 1/4 cup scoops in a stick proof skillet.
Serve with pure maple syrup sparingly.

-Dan

THURSDAY
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups
Peter 55:20 as Rx’d
Dan 1:02:40
Fail at 34 muscle ups, 4 pull up and dip penalty per rep missed=64 pullup/64 dips to finish.

FRIDAY
Hang power snatch EURO STYLE

95 lb Hang Power Snatch x15
400 meter run

Five Rounds for time.

Dan
Rx-15:05
Pete
Rx-21:10
Joe
75lb-16:37
Randy
45 lb-16:11