Max back squats

Max back squats today: 235lbs (PR).

Goal: 265lbs.

Followed by: five rounds for time (115lbs for the guys/75lbs for the girls)

• 5 Curtis P's
• 10 toes to bar
• 5 box jumps

In which we learn that George had the shit beat out of him. I felt awful, need to rest after working out in 9 of my last 10 days.

Heavy squat cleans, ring dips and squats

Today's WOD: Five rounds of:

• 20 x Squats
• 12 x Ring Dips
• 8 x Squat Cleans (135 lbs)

Time: 15:25. Enjoyed this one. Well, as much as these things can be "enjoyed."

Heavy legs

Today's WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

• Deadlifts (225lbs)
• Box jumps (24")
• Jumping lunges

Time = 11:51

Personal records

My personal records as of December 17, 2009:

• 1k row: 3:35
• 2k row: 7:16.7
• 5k row: 18:46.7
• 5k run: 26:20
• 10k run: 1:01:17
• 12k run: 1:16:48
• 14k run: 1:30:16
• 22.1k run (half marathon): 2:09:13
• Angie: 29:11
• Cindy: 12 rounds
• Crossfit Total: 680
• Daniel: 24:08
• Diane: 8:29 (not Rx)
• Grace: 6:28
• Fight Gone Bad: 250
• Fran: 12:54
• Helen: 12:05
• Jackie: 8:08
• Karen: 7:04
• Max back squats: 230lbs
• Max clean: 175lbs
• Max deadlift: 345lbs
• Max front squats: 205lbs
• Max overhead: 155lbs
• Max press: 105lbs
• Max push-press: 145lbs
• Max snatch: 110lbs
• The Chief: 18.25

Grace

I did Grace today for only the second time fully prescribed. Last time I did it was five months ago in a time of 12:43. Given that (relatively) unimpressive time I wasn't sure what to expect.

Well, big improvement. Actually, huge improvement. Grace is:

• 30 x clean-and-jerk (135lbs)

Time = 6:28 (PR)

Feeling very good about this -- most particularly because I am certain that I can shave off those 28 seconds next time.

7, 5, 3...hard and fast

Good WOD today: five rounds of:

• 7 x thrusters (115lbs Rx) [I did 95lbs]
• 5 x overhead squats
• 3 x squat cleans

Time = 10:34

Ivan

We did Ivan for the first time today: 20 minutes of the following movements on the minute for the minute:

• 3 x push presses (95lbs)
• 5 x box jumps (24")
• 7 x kettle bell swings (24k)

Now, I've done harder WODs, but rarely have I brought more intensity and determination to a workout like I did this one. I completed every single round as prescribed. I even gashed my shin (again!) on the box jumps but kept going. Once I got to round 15 I was determined to complete it as prescribed even though every fibre of my body was telling me to stop. I basically pushed myself forward by acknowledging that I was successfully doing each movement and that I didn't need to stop. And it worked. Nothing like a workout where you make progress in both the physical and psychological realms.

Man, I was completely out of it after the WOD for about two hours.