April 22 - 28

Monday:
Rest Day

Tuesday:
AM: 
[1] 2mile run:  every 1/4 mile (400M) do 20 pushups or 20 squats (alternating)
So it looks like this in rounds:
4 rounds of:
400M run
20 Pushups
400M run
20 Squats
Planned Cheat Meal - Pancakes (Not worth it... pancakes were not all hyped up as they were)
PM:  BHCF Outlaw.
[1]  7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
95x2, 95x2, 105x2, 115x2, 125x2, 135x1 (failed, was more of a press out), 125x2
[2]  As a Circuit:
@245lbs - 5X3 Snatch First Pulls – heavier than last week, rest 60 sec.
@250lbs(70%) - 5X3 Tempo HBBS @ 75% – rest 60 sec.
[3]  As a Circuit:
- 3x20 Perfect Pushups @ 3sec interval
- 3xME Blocked Gymnastics Kipping Pullups  (15, 15, 17)
[4]  Conditioning:
For time:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K
Pace:  finish at 10:40.  Burpee: 6 secs; Double Unders 2 secs: 1K 3:50
Time:  11:03.  Row 1K @ 4:12mins
***correction*** time is 10:53. I started 10 seconds in as a count down.

Wednesday:
PM:
4 Rounds
10 Front Squats @ 165lbs (Unbroken!)
15 Toes 2 Bar
50 Double Unders
Time:  9:04rx

Thursday:
AM:  Ultimate Frisbee
PM:  Rest Day

Friday:
AM:  Rest Day
PM:  Ultimate Frisbee

Saturday:
Noon: 
[1]  7x2 High Hang Clean + Jerk - Heaviest Possible - Rest 60 Secs Between sets
165x2, 175x2, 185x2, 195x2, 205x2.
[2]  As a circuit:
- 4x3 Clean First Pull - Heavy - Rest 60 Secs  275-285-285-285
- 4x2  1 1/4 Front Squats - Heavy - Rest 60 Secs  205-225-225-225
[3]  For Time:
2 Muscle Ups
10 C&J @ 135
4 Muscle Ups
8 C&J @ 155
6 Muscle Ups
6 C&J @ 185
8 Muscle Ups
4 C&J @ 205
10 Muscle Ups  - Time @ 18:32
2 C&J @ 225  (10lbs from 1RM:  235lbs)
Time:  20:20rx

Sunday:
AM: http://www.crossfitinvictus.com/wod/april-27-2013-competition/
Workout of the Day
OFF-SEASON
[1]  Three sets for times of:
10 Alternating Pistols (5 each)
50 Double-Unders
6/4 Muscle-Ups
Rest 2 minutes
(1) 1:29, (2) 1:35, (3) 1:40[2]  For time:
Run 200 Meters
135 lb. Thruster x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
Run 400 Meters
135 lb. Thruster x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 800 Meters
135 lb. Thruster x 15 reps
Chest-to-Bar Pull-Ups x 30 reps
Time: 15:36rx
[3]  5 min rest then:
- 1x20 HBBS @ 225lbs  (got all 20 UB)
[4] Three sets of:
Glute-Ham Raises x 6 reps @ 3011 (Tempo)
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed
PM:
[1]  CF Main Site:  Sunday 130428
Shoulder press 1-1-1-1-1 reps   135, 140, 145, 150, 155, 160(fail), 160(fail)
Push press 3-3-3-3-3 reps   165, 170, 175, 180, 185, 190, 195
Push Jerk 5-5-5-5-5 reps   155, 165, 175, ------------ (hand/wrist hurts.  May have bruised or stretched a tendon in the thumb.)

Ate like crap today (Sunday) even though I did lots of work.  This was a planned cheat meal breakfast and I went overboard.  Never again!