Power snatches and box jumps

WOD (7 rounds for time):

• 7 power snatches (95 lbs)
• 7 box jumps (24")

M time was 10:33

Lifting: dead lift and press

WOD 1: 3x5 dead lift (265 lbs)

WOD 2: 3x5 press (120 lbs)

Lifting: back squat and bench press

Still focusing on strength, because beast mode takes work.

WOD: 3x5 back squats (265 lbs)

WOD 2: 3x5 bench press (180 lbs)

That's gains in two lifts. That much closer to winning.

Congrats Annie Sakamoto

The WOD today was named "Congrats on making the games, Annie Sakamoto". Annie made the top 3 women from NorCal this weekend. She is going to the CrossFit games in July.

WOD:

• 20 calorie row
• 30 burpees (on to a 45lb plate)
• 40 ground-to-overhead w/dumbells (45 lbs)
• 50 toes-to-bar
• 100m lunges (45 lbs)
• 150m sprint

I finished in 23 minutes. Not a great time.

I will learn to love the prowler

I will learn to love the prowler. The prowler is a great mental test. I get to that uncomfortable place, full of pain, quickly. From that point, it's all a mental battle to keep on going and finish the push.

WOD (5 rounds):

• 1 prowler push (190 lbs)
• 5 pull ups
• 7 ring push ups
• 9 dips

Lifting: dead lift and press

I'm going to focusing on strength for the next couple of months. I'm just getting back into the lifts and it's hard to be patient. I want gains now.

WOD 1: 3x5 dead lift (245 lbs)

WOD 2: 3x5 press (120 lbs)

I was doing more weight than this only a few months ago. I'm hoping I make quick gains here.

Lifting: back squat and bench press

WOD 1: 3x4 back squats (265 lbs)
I'll do 3x5 next week and then the weight will start going up.

WOD 2: 3x5 bench press (175 lbs)
My shoulder is feeling better. Upping the weight next time.