Wednesday Fun Day

Push Jerk
135 x 3
155 x 3
175 x 3
185 x 3

Kettlebell Swings
3x: 20 swings, crossfit style 53lb kb

Kettlebell Snatch
2x: 10L, 10R 53lb kb

Snatch Practice
3 x 3 @ 75lbs

Continued to practice Pat's advice of doing power snatches, catching the weight, then riding it down into a full OH squat

Ab Ripper X

Wednesday Fun Day

Max height box jumps: Worked up to 40"-42" (didn't have a tape measure)
Kettlebell swing/burpee instruction

Team Competition - Everyone runs together; then only one person can be performing the exercise at a time.

Team 1: Dave Eagle/Phil/Adam
120m run
60 53lb kettlebell swings
120m run
60 pullups
120m run
60 30" box jumps
120m run
60 burpees

Team 2: Dave Glefke/Brian/Andy Heikes/Cory
120m run
60 burpees
120m run
60 30" box jumps
120m run
60 pullups
120m run
60 53lb kettlebell swings

Team 1 beat Team 2 by 8 seconds. Workout was about 12 minutes.

Back Squat and Front Squat

Today was my first day back at the CDW Gym after spending the last 10 months at Crossfit Fire. I learned a TON about Olympic weightlifting, metabolic conditioning, the Paleo lifestyle, and of course building incredible friendships.

Today Adam Oldenburg, Cory Stonehocker, Brian Maastricht and I did back squats, front squats, and a short circuit. For my numbers (in lbs):

Back Squat
135 (5)
155 (5)
175 (5)
185 (3)
205 (3)
215 (3)

Front Squat
135 (5)
135 (5)
155 (3)
175 (3)

40-30-20-10 of:
24kg (53lb) kettlebell swings
Situps
8:25