4-8-11

0600, CrossFit ISI 5 min amrap 165# squat clean 165# jerk 16, yuck 35# weighted chin up 3x5 GHD situp 3x8

Thur, 4-7-11

run 1 mile (7:00) 50 TTB 100 BE run 1 mile (7:30) broke TTB and BE into 5 sets

Wed, 4-6-11

7 rounds 5 hspu 10x185# d/l for 4 rounds, 15x50# KBS 3 rounds 5 dead hang pullup 20 du ~16 dip 3x8

Tue, 4-5-11

21-15-9 50# single arm DB snatch, l and r pullup ~8:30 PP 5-3-1+ 150-175-190(3) clean 3-3-3+ 140-160-185(5)

Mon, 4-4

Rest

Sun, 4-3-11

Rest cleaned up around house all day, boys did awesome in soccer game, al scored two and blake one, cloudy and breezy

Sat, 4-2-11

4 rounds 10 x 95# snatch 10 clap pushup 25 butterfly abmat situp

Fri, 4-1-11

strength

clean

5-5-5

135-150-170

dead

3-3-3+(10)

225-250-280

PP

3-3-3

140-160-180

Thur, 3-31-11

1100, downtown ran hills on allen parkway, ~30 minutes, gorgeous weather