4-Apr
5 TnG power clean tough
Airdyne 20 seconds @95%
Rest 3 min
x5
45x5, 95x5, 135x5, 155x5
190x5/116m - http://www.youtube.com/watch?v=nRnvveNHf0w
195x5/110m - http://www.youtube.com/watch?v=pVD671CAGOE
200x5/108m - http://www.youtube.com/watch?v=TtjbuseeC9s
205x(3+2f)/103m - http://www.youtube.com/watch?v=ltike_tdJXU
205x(4+f)/103m - http://www.youtube.com/watch?v=Vy4D0PNMTPc

+
5 TnG deadlift
Sprint 100m @95%
Rest 3 min
(increasing weight per set)
x5
225x3, 315x1
355x5 - http://www.youtube.com/watch?v=DxeWW7hj3zc
365x5 - http://www.youtube.com/watch?v=ZN-eWRCELP8
375x5 - http://www.youtube.com/watch?v=1CVTRcnEwgw
385x5 - http://www.youtube.com/watch?v=alXAFEkyXk0
400x5(pr) - http://www.youtube.com/watch?v=j2_SbOAoFZE

3-Apr
A. Back squat 4, 3, 2, 1; rest 3:00
45x10, 125x5, 225x4
275x4 - http://www.youtube.com/watch?v=9FaZ9X37McY
295x3 - http://www.youtube.com/watch?v=2h4lrl3BUaA
315x2(pr) - http://www.youtube.com/watch?v=lumdGnSYb1c
335x1(pr) - http://www.youtube.com/watch?v=nn1PbAV7XcM

B. 3 squat clean on the minute 185# for 10 minutes (stop if you fail)
all sets unbroken - http://www.youtube.com/watch?v=lb0VBqv-l-o
C. 100 ring dips for time
3:57 - http://www.youtube.com/watch?v=In50eikX3Hw
41 unbroken, then hit the wall…

1-Apr
5 min z1 run
+
Run 400m @80%
Rest walk 1 min
1:26, 1:26
Run 800m @80%
Rest walk 2 min
3:09, 3:05
Run 1 mile @80%
Rest walk 4 min
6:35, 6:27
x2
+
5 min z1 run

fun!... working on breathing... i got also lost in my thoughts... then came back... good learning!... to be!

31-Mar
Crossfit Open workout #5
... to remain strong... mental fatigue... physical fatigue... the will...
139 reps (Mar 31, 2012) - http://www.youtube.com/watch?v=2f3NIFTDuyw
136 reps (Mar 24, 2012) - http://www.youtube.com/watch?feature=player_embedded&v=0N5PX1WN2sE
134 reps (2011) - http://www.youtube.com/watch?v=PhpU24_I6CA

29-Mar
PM
Class
Squat Snatch. getting under the bar without landing too wide
80x5, 80x5, 120x5, 140x4
160x3 - http://www.youtube.com/watch?v=lb4cqlNomTs
160x3 - http://www.youtube.com/watch?v=mTexUQSHpJs
160x3 - http://www.youtube.com/watch?v=whvDyAK_FZY
160x3 - http://www.youtube.com/watch?v=kNAaKF5yiyQ

 Clean & jerk - focusing on getting under the bar and landing with feet hip width apart. also trying to be fast at getting under the bar
140x5, 165x4
190x3 - http://www.youtube.com/watch?v=bJjdgB--zFM
190x3 - http://www.youtube.com/watch?v=8Z4B_bmXga0
190x3 - http://www.youtube.com/watch?v=26N2G9Mxk6Y
190x3 - http://www.youtube.com/watch?v=0TlPoK6HLcs

Front Squat
245x3 - http://www.youtube.com/watch?v=RSu1nUeMRwo
245x3 - http://www.youtube.com/watch?v=u_J-DdfQyhM
245x3 - http://www.youtube.com/watch?v=S9EqCdptGBc

28-Mar
5 Thrusters tough
Airdyne 20 seconds @95%
Rest 3 min
x4
45x5, 75x5, 95x5, 125x5
155x5/117m - http://www.youtube.com/watch?v=34fhXdn6YVo
175x5/113m - http://www.youtube.com/watch?v=Bpmoo4GcHog
185x5(pr)/113m - http://www.youtube.com/watch?v=TlNqox34td4
195x5 (pr)/112m - http://www.youtube.com/watch?v=mgGqgGTkE2A

+
5 TnG deadlift
Sprint 100m @95%
Rest 3 min
(increasing weight per set)
x4
225x5, 315x1
345x5 - http://www.youtube.com/watch?v=Kjfd-6wzXww
365x5 - http://www.youtube.com/watch?v=ratiTWXItn4
380x5 - http://www.youtube.com/watch?v=_NIWGIqNBfA
390x5(pr) - http://www.youtube.com/watch?v=1jolmAkVUnY

27-Mar
A. Overhead squat 6, 4, 2; rest 2:30
45x6, 135x4, 185x3
205x6 - http://www.youtube.com/watch?v=zH0nAKGlP84
215x4 - http://www.youtube.com/watch?v=xIioigLcRDw
235x2(pr) - http://www.youtube.com/watch?v=UJxzLLQva6I

B. 3 Power snatch on the minute 145# for 10 minutes (stop if you fail)
45x6, 75x3, 95x3, 125x3
Unbroken (did not count the first round) - http://www.youtube.com/watch?v=A9umNZRq-pQ

C. 20 muscle up into ring handstand push ups NOT for time
on the 20th rep, i knew i was fatigued and wanted to see if i could still make the entire sequence - http://www.youtube.com/watch?v=tlpnKd2Tz0A