rest or lift and carry practice.

Run 800 meter
70 lb dumbbell swing x30
Kipping pull up x30
5 rounds

Dan-47:35 Rx
Pete-48:38 Rx
Joe-45:49 (60 lb db first round, 40 lb KB after)

Peter ran too far, Kaya’s puppy ate a mouse which led to stall for both Joe and I, but it got done and next time there will be some serious PR’s. A tough one, will be tougher next time with no outside distractions.

5-5-5-5-5 back squat
225, 255, 260, 260, 260
185, 185, 195, 195, 200

Weighted pulls in sets of four and five with 30 and 40 lbKB
pistol squat practice

20 lb. weighted vested
10 push ups
5 chin ups
10 squat jumps
5 burpees
50 yd. bear crawl forward and back

10 rounds as fast as possible.
Only got through nine and forgot to stop the watch before I had to stop. Sweat everywhere.

Rope pull ups 3×5

This week

Sunday was a rest day, a good layoff and set up for the week.

Deadlift x5
Burpee x10
5 rounds for time.

Pete-4:20 @225
Dan -5:39 @225

Pete-Olympic Lift practice
Dan-Bench Press 10, 8, 6, 4, 2, 4, 6

Split snatch
Seven rounds of one rep max
165, 175, 185, 200, 200, 200, 205
165, 175, 185, 190(f) 145(x2), 190, 185, 190

Dan-Tabata Squat (20 sec on/10 sec off, 8 rounds) 134 reps
3 minute plank

Run 400m
15 L pull ups
15 back extensions
As many rounds as possible 20 minutes
Pete-4 plus 5th run

Dan-90 minutes yoga

This week working on setting new goals (handstand push ups, 5 minute mile, 5k under 18:00, 7 muscle ups, and a few off in the distance that are not for immediate disclosure.
I have really noticed the balance of what we are doing with CrossFit, one persons strength is always another weakness. Closing these gaps and filling in the holes is hard, but satisfying. Yoga showed me I am not anywhere near where I want to be with flexibility. In good news, 5 year old Kaya did 10 single reps of pull ups hanging on the bar by herself today. A big acccomplishment.
Special recognition to Randy Ross for hitting a muscle up on the rings, Dan Binkowitz for bench pressing 205 lbs and Dominic Sirianni for Split jerking 240lbs, deadlifting 365lbs and getting two dead hang pull ups, all in one week!

One kilometer path in morningside park. I know, i know…it says .97, but the html code won’t loop it. Anyway, aimed for 45 minutes. It’s nice to run this distance in a park on grass but also with a marker so you can pace. Peter’s first 10k ever…”I’m glad that’s over”.

Dan 44:01
Peter 58:51

Weighted Pull Ups 11am
Bodyweight slow as possible x5
40 lb. KB x5
70 lb. (40 and 30 KB) x2
80 lb. (40, 30kb, 10 lb plate) x2
95 lb. (40, 30kb, 2×10 lb plate, 5 lb plate) x1
90 lb. (40, 30kb, 2×10 lb plate) x1

Last two got stuck half way through the rep, had a light spot to finish and then fought the negative motion all the way down to dead hang. Goal is over 100 lb. no spot by February 16th.

Check out this link to an interesting site that takes workouts over the top:
Mountain Athlete
Also, here is a good read that keeps thing simple.
Primal Blueprint
Thanks to Joseph for the links. Also, if you like what you’re reading give us some feedback on your own workout, what you’re doing or the links you follow.