April 18 - Shane's WOD

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

Chris Spealler 19 rounds, Russell Berger 18 rounds, Pat Barber 11 rounds.

Shane - 9 rounds plus 3 pull-ups.
Ben - 6 rounds plus 3 pull-ups, 50m and 2 hspu's.
Karen (scaled to kipping pull-ups and about 4" high head check regular hspu's) - 14 rounds plus 3 pull-ups.

Fun WOD.  Was great for everyone to be able to WOD together.

April 17 - Shane's WOD

4 rounds:
Row 500m
Rest 3 minutes

1.35-1.50-1.53-1.52

Just didn't have it today.  First one was solid, died after that.  Did at 7:30am after a night of too much fun.  Can't decide when life throws you it's challenges though, it is what it is.

April 15 - Shane's WOD

"McGhee"
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

15 rounds plus 2 deadlifts, rx'd.  That's a tough WOD.  It's always an Honor to do a hero WOD.

April 14 - Shane's WOD

"Filty Fifty"
29:47.
Over 2 minutes short of my PR.  Don't want to talk about it.  However, I have had several good days and good performances over the last couple of weeks, trying to shake it off and realize I can't perform at peak all the time...  and not to make more excuses, but I am still getting used to the 5000+ft elevation, I am having a hard time controlling my breathing, I'll get there, but it is having an effect.

April 12 - Shane's WOD

Snatch balance 1-1-1-1-1-1-1

Fear limited my performance here.  It can be pretty un-nerving to jump under the bar when it starts getting heavy.  More time under the bar should help this.

185-205-225-235-245F-245-205-205.  I probably have more than the 245, just didn't have the sack to go for anything heavier this time.

April 11 - Shane's WOD

I need to stop boozin' so much on the weekends.

"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
15:38 rx'd.  Not a good day.

April 10 - Shane's WOD

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards
Chris Spealler 8:32, Travis Weaver 11:58, Rob Orlando 12:53, Nadia Shatila 12:55 (95lbs)

16:06 rx'd.  It all gets pretty ugly at the end.  Probably could have done a little better with a flat place to the the handstand walking.  Pretty fun though, nice change of pace.

April 8 - Shane's WOD

By the way, I am following mainpage right now...

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

This was pretty rough.  I could probably do a little better next time simply by knowing better where to break the reps from a strategy standpoint.  13:37 rx'd.

Alright, let's get caught up...Shane thru April 7, 2010

Sectionals, then Mom's B-day Party, then moving to Albuquerque, then getting settled in the new house...been stupid busy.  Took some time off from working out.  Started back up on April 2.  I'm going to run through this real quick...

April 2 - "Tabata Something Else".
I didn't count my reps, not worth the hassle.  Was my first WOD at the new altitude.  Definitely felt it.

April 3 - Run 1600 meters, Rest 3 minutes, Run 1200 meters, Rest 2 minutes, Run 800 meters, Rest 1 minute, Run 400 meters.
This sucked.  Really felt the altitude and REALLY felt the steep inclines that are here in Albuquerque that I am not used to being from the flatlands of Texas.  I'll get used to it.  Didn't really do that great of timing myself.  All runs were done at ~8 minute pace.

April 4 - 10 Dumbbell Clean & Jerks, 1 Weighted pull-up, 9 Dumbbell Clean & Jerks, 2 Weighted pull-ups, 8 Dumbbell Clean & Jerks, 3 Weighted pull-ups, 7 Dumbbell Clean & Jerks, 4 Weighted pull-ups, 6 Dumbbell Clean & Jerks, 5 Weighted pull-ups, 5 Dumbbell Clean & Jerks, 6 Weighted pull-ups, 4 Dumbbell Clean & Jerks, 7 Weighted pull-ups, 3 Dumbbell Clean & Jerks, 8 Weighted pull-ups, 2 Dumbbell Clean & Jerks, 9 Weighted pull-ups, 1 Dumbbell Clean & Jerks, 10 Weighted pull-ups.
The squat cleans were awful.  I did this with 52.5# dumbells and a 45# weightvest.  Time was 25:18.  Slow and painful.  The pull-ups were easy, all unbroken through 7, then only one break in the remaining sets.

April 5 - Rest day

April 6 - Overhead Squat 5-5-5-5-5 reps.
Did this with Ben and we both PR'd.  I was at 135-155-175-205-225(4).  So I have a new 5RM of 205# and a new 3RM of 225#.  Can't remember Ben's numbers exactly...post 'em up bro!

April 7 - For time: Row 500 meters, 150 Double-unders, 50 Burpees.
11:06.  The burpees killed me.  I was at 6 minutes after the DU's then I cratered.  Blood taste in the mouth, the whole deal.

Feb 26, 27 & 28 - Shane's WOD

Feb 26 - Rest & Drive to Dallas

Feb 27 - Dropped in over at CrossFit Dallas Central while Karen was at her Level 1 cert.  We did:
3 rounds of 3 rounds:
1 rep, 135# hang power clean
2 reps, 135# hang squat clean
3 reps, 135# jerk
5 reps, burpees
6 shuttle runs ~20m

Rest 2 minutes between rounds of 3.
Had a good workout and a great experience at Dallas Central.  Good folks and good trainers.  Was pretty tough to get any solid results or times as we were working in mixed heats from one clock, but I worked my ass off.

Feb 28 - attended open gym hours at Dallas Central.  Did a Big Dawg WOD I had missed:
part 1:
As many rounds in 7 minutes;
5 unbroken CTB chin ups
10 unbroken SDLHP - 95#/65#
=8 full rounds plus CTBs and 6 SDLHP

rest 60 minutes (I only had time to rest about 5 minutes)

part 2:
Row 1K = 3:40.  Doing this so soon after the AMRAP killed me.  But was a great training experience.