New Year, New Gym

They dropped "Barbell Club" and the back room as options for Primal clients, so I had to find a new place to train. Turns out the Balance Gym is cheaper, more convenient location-wise, and probably more flexible as a place to do workouts than Primal was for somebody not following their programming. So I signed up for month-to-month membership and did a workout with Joe, the guy who's making the switch with me.

Partner WoD: 5 rounds for time:
10 box jumps 30"
Double-unders for reps
10 GHD situps
Double-unders for reps
Completed in 12:25 with total 265 DU's

Mary

Mary: AMRAP 20:00
5 handstand pushups
5 pistol squats per leg
15 pullups
Completed 9 rounds + 5/10/5

Crossfit Total

Front squat: 3 at 96; 2 at 115; 1 at 135, 155, 165, 175, 185lb (PR)
Military press: 3 at 65; 2 at 95; 1 at 115, 120, 125, 130, 135lb (PR)
Deadlift: 3 at 135; 2 at 185; 1 at 225, 265, 285, 295, 305lb (PR)
Back squat: 1 at 155, 175, 185, 200, 210lb (tied PR from 2012)

Crossfit Total: 650lb (296kg)
Compare to 11/26/12, 12/20/11 and 7/28/10

Yoga

75min intermediate yoga

Clean and Jerk, Sprints

Clean and jerk: 1 at 115, 135, 155, 165, 175, 185lb (PR)

100m in 0:13.5

200m in 0:28.5

400m in 1:04.5

Overhead Squat, KB Snatch

Snatch: 3 at 65, 95lb
Overhead squat: 1 at 115, 135, 145, 155, 165lb (PR)

100 kettlebell snatch (50/arm) for time 16kg:
Completed in 4:00
Sets of 20: 0:40, 0:45, 0:50, 0:55, 0:50

Snatch, Clean, Bench, Pullup

Snatch: 1 at 85, 95, 105, 115, 125, 130, 135, 140lb (PR)
Clean and jerk: 1 at 135, 145, 155, 165, 175lb
Bench press: 1 at 95, 115, 135, 145, 155, 165, 175, 180lb (PR)
Pullups: 1 at +20, +30, +40, +50, +60, +70, +75lb (PR)

Squat, Press, Pullup, Sprints

3 position drill snatch: 1 at 45, 3 at 65lb
Power clean to hang clean to push jerk: 1 at 95, 3 at 115lb
Front squat: 2 at 95, 115, 135, 145, 150, 155, 160, 165lb
Military press: 2 at 75, 85, 95, 100, 105, 110, 115, 120, 125lb
Pullups: 2 at +10, +20, +30, +35, +40, +45, +50, +55lb

8x100m, 0:45 rest: 15.5, 15.5, 15.5, 16.0, 15.5, 14.5, 14.5 14.5

Yoga

75min intermediate yoga

Jerk, Amanda

Power clean to 3 push jerk at 95, 115, 135, 140, 145, 150lb

Amanda*: 9-7-5 for time:
Muscle-ups
Snatch 95lb
Completed in 6:25
Rounds: 2:25, 2:25, 1:35

Linda

"Linda": 10-9-8-7-6-5-4-3-2-1 for time:
Deadlift 155lb
Bench press 125lb
Power clean 95lb
Completed in 18:55
Rounds: 1:25, 1:50, 2:55, 3:30, 2:25, 2:00, 2:00, 1:15, 1:00, 0:35
Compare to 1/29/13 and 3/8/12

Oly, Pullups

Snatch: 3 at 65, 85, 95, 105, 115; 2 at 120; 9x1 at 125lb
Power clean: 3 at 135, 2 at 155; 3x1 at 160; 5x1 at 165lb
Pullups: 3 at +10, +20; 4x3 at +30; 1x7 at +30lb

AMRAP 10:
5 kettlebell snatch 16kg per arm
10 toes to bar
15 goblet squat 16kg
Completed 5 rounds, 5 snatches/arm and 5 T2B

3x20 GHD situps

Bear, Back Squat, Press

Bear-ish complex warmup: 3x(1 deadlift, 1 hang squat clean, 1 military press, 1 snatch balance, 1 hang snatch) at 45, 75, 95lb

3 front squat 135, 3 back squat 155lb
5x3 back squat 175lb
Military press: 5 at 45; 3 at 85, 95, 102; 5x3 at 111lb
4x7 handstand pushups with band assistance
4x15 toes to bar

Oly, Yoga

Hang snatch: 2 at 85, 95, 105; 5x2 at 110lb
Hang clean: 2 at 125, 135; 5x2 at 145lb

75min intermediate yoga

Jerk, Deadlift

5x3 muscle-ups
Split jerk: 2 at 125, 135, 145, 155, 165, 175, 180; 1 at 185lb
Deadlift: 3 at 185, 205, 225; 5x3 at 245lb

5 rounds for time:
20 double-unders
10 box jumps 2'
Completed in 3:40
Rounds: 0:40, 0:40, 0:45, 0:45, 0:50

I had to press out the jerk at 185lb but that's potentially a PR. Another week to work on my speed under the bar and that will feel solid.

Snatch, Clean, Bench

Snatch: 5 at 45, 65; 3 at 95, 105; 2 at 115; 10x1 at 120lb
Power clean: 3 at 125, 2 at 145, 10x1 at 155lb
Bench press: 3 at 115, 125, 135, 145, 150lb
5x5 dips at +10lb
5x1:00 front plank, 2x1:00 side plank each side

Nancy, Pullups

Snatch balance: 3 at 65, 85, 105, 125lb

Nancy: 5 rounds for time:

15 overhead squat 65lb

400m run

Completed in 12:20

Rounds: 2:18, 2:28, 2:34, 2:34, 2:26

Pullups: 5 at BW, +10, +20, +25, +25, +20, +10lb, BW