February 21, 2012 - Open Eve

Front Squat: 5, 3, 2, 2
then...
4 Cleans 
6 Strict Pull Ups
8 Bar Facing Burpees 
5 Rounds for Time

Time: 00:14:25

This workout was just a long long slaughter.  Fourteen minutes seemed like forever but I pushed through it.  Pull ups are ready for a new band.  I was going at a good pace on those.  The cleans I had to scale back really far.  I did one round at 105 then the rest at 95.  Fixing my form will go a long way on these.  Bar facing burpees are just ridiculously sucky, but I got through them.

New PR on the Front Squat.  155lbs.  Trainer said that I was "sandbagging" it so she helped me put more weight on.  My form on them was amazing.  Getting the elbows really high and the depth really low.  Much improved from when I first did them in Omaha.

WOD December 23, 2011

Warm up
00:03:00 row, not to exceed 24m/second


WOD
Elizabeth
21-15-9
Clean
Ring Dips

Again, working out at CrossFit 402. Had two great workouts with them this week, really appreciate them taking me in.
After yesterday, and this week's workouts, I was sore and tired.  Did the cleans at 95 pounds, but really need to work on my form.  Wasn't doing them well at all.
Ring dips were murder on my shoulders.  Did 12 on rings with bands and then did the rest with boxes.

Pre workout we did some mobility.  "L Sits".  Hard as hell but something to really work on.