SDHP&Row, Thrstr&du, bj and su.

http://optimumperformancetraining.blogspot.com/2009/12/dec-30-2009.html

Training:
3 sets:
12 SDLHP - 125#/80#
Row 90 sec @ 90% effort
rest 2 min
+
3 sets:
12 db thrusters - 35/20#/h
AMRAP Double Unders in 60 sec
rest 2 min
+
3 rounds as fast as you can:
20 box jumps unbroken - 20/14"
25 sit ups

12/31/09, CFV, 1200 - DU's between 30-35 each rep
this one sucked. Did CFV wod with a newbie as warm-up.
Cashed Out !!! and during the wod.

AMRAP in 10: Row 250, 8 BJ, 8 DL, 8 PP

As Many rond in 10 minutes of:
Row 250
8 Box Jump 24"
8 Deadlift 225
8 Push Press 50# DB's

12/27/09, CFV, 1215 - 3 rds +row, +4 BJ

**Note: not a good workout. row slowed things down...

2009 Games Chipper

The final workout of the 09 Games was a long chipper. The workout was:
15 reps 100/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24" box
10/15 Muscle ups
30 PushPress /PushJerk 25/40lb DBs
30 Double Unders
15 reps 95/135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 25/45lb plate

12/27/09, SST, 1400 - 31:59

3 rds, run 400, 21 kb swing, 15 wall ball

Three rounds:
Run 400 m
21 kb swing (53/35)
15 wall ball (20/14)

12/26/09, CFV, 1000 - 12:59
with alina and lilia

Run 4 miles or so.

Run - supposed to be 5k.
Couldn't find trail, ran slow with Denise.
Time irrelevant.

3 rds, run 400, 50 double unders, 12 push press 155

3 rounds for time:
Run 400 meters/Row 500 meters
50 double-unders
12 Push-Press/Jerk 155/95

12/06/09, CF East Bay, 1200 - 22:00
Fastest time of day at that gym. My 2nd wod of the day.
http://www.crossfiteastbay.com/2009/12/crossfit-east-bay-wod-biw-0912-2.html

Tabata Ab-mat, Du's, then jumping rest in bottom squats

In order, no rest:
Tabata abmat sit-ups, tabata double unders, tabata squats jumping with rest in bottom

12/06/09, CF One World, 1000 - 9,9,9

5 Rds: Run 400m then amrap wall ball in 3 min

In 3 min:
Run 400m
amrap wall balls
rest 3 min
repeat for five total cycles

12/01/09, CFP, 1000 -
25, 19, 23, 20, 22 = 109
I will call this - "Stress Buster" - I needed it on my many levels.