Bench, SDHP - Bench

Last time I benched it was pretty low volume reps so I decided to bring that up a bit.  I feel I am really gaining in this lift and happy with how it went
205 x 5
215 x 5
225 x 5
230 x 3
235 x 3
240 x 3
250 x 1

Ron and I then did the following WOD

50 SDLHP 45lbs
30 Body weight bench press 170lbs
100 SDLHP 45lbs
20 Body weight bench press 170lbs
200 SDLHP 45 lbs
10 Body weight bench press 170lbs

Rd 1 and Rd 2 splits are unknown because I forgot to hit the button on my watch.
Rd 3 = 11:26
Total time was 24:42

I thought the SDHP would be hard and the bench would be easy.  I was totally wrong on the first two rounds and wright on the last round.  My chest was already tired from the heavy benching I had just finished.  I had to break it up like crazy, sometimes only getting 3 reps at a time.  However, on the last round I went 7-3 pretty quick.  The first two rounds of SDHP were not bad but 200 on the last round sucked!  I did not do this WOD straight through.  I had more of a blast, rest, blast pace.  My chest is talking to me today.  My back had been real stiff from all the sitting on the road and at the state track meet but I think this got me moving again.

swim and push-ups

5 rounds for time:
 50 meter swim
25 Push-ups

Rd 1 - 1:02.59
Rd 2 - 1:18.37
Rd 3 - 1:21.3
Rd 4 - 1:38.3
Rd 5 - 1:26.67
Total time 6:47.23

This is a big PR from state last year.  I went with an american crawl stroke for the swim and it really makes the push-ups harder because it takes the juce out of my chest and arms.

Deadlift, Fran

I started with dead lift:
225 x 3
275 x 1
315 x 1
335 x 1(Could not do this a couple months ago)
355 x 1(Could not do this a couple weeks ago)
365 f, f, f (I could get the inside weights offthe ground but not the whole bar.
I did not do that many reps and wanted to do more so I started thinging about Coach Wyrick and his bone dencity ideas with heavy weight so I went to the trap bar and did the following:
315 x 1
365 x 1
385 x 1
405 x 1  All felt good and solid
I have been tearing it up lately and felt good so I decided to hit FRAN.  I had a big PR; it went down like this:
Rd 1 - 21 thrusters in 34.87 + 21 Pull-ups in 34:02 = Total Round in 58:59
Rd 2 - 15 thrusters in 36.36 + 15 Pull-ups 19:09 = Total Round in 55.35
Rd 3 - 9 thrusters in 24.03 + 9 Pull-ups in 12.66 = Total Round in 36.69
Total time was 2:30.93 BIG BIG PR!!!

Bench, Muscle-ups, Double-unders - Situps - Med Ball Cleans - Pull-ups - HSPU

I started with bench.  I didn't have much of a plan other than I wanted an adrenalin rush.  Here is what happened:
Warm-up
185 x 5 (actually felt heavy for some reason?)
215 x 3 (this went up easier than the 185 so I bumped up to 230 instead of my standard 225)
230 x 3 (again easy as cake. I PRed of triples last weak so I decided to go to singles)
245 x 1 (no problem)
255 x 1 (kind of slow but solid, I did not even ask for a spotter)
270 x 1 (5lb PR for the last 10 years or so!)
The pr took a long time to get up but the kid spotting me did not touch the bar.  Right side is still much slower than my left.  I definitely got an adrenalin rush.  But I knew I had about topped out on my  bench and did want to do more for my chest so I went over to muscle-ups with my weight vest.  I did a few and they were easy so I added weight until I got to 30lbs extra.  I still was feeling great so I started doing SLOW muscle ups with no kip.  I did a bunch of those and then decided to do L muscle-ups with no kip which is a PR for me because I have never done that before.  They were easy so I finished with three in a row without touching the ground.  I felt great and was totaly charged for the crossfit WOD with Ron which was:

3 Rounds for time:
50 Double-unders - Subbed in 100 singles
40 sit-ups
30 med ball cleans 20lbs
20 Pull-ups
10 HSPU - Subbed in 10, 95lb shoulder press

I did it 13:13

I was feeling my bacon for sure.  Got a bunch on sale Saturday and it was my breakfast on Sunday and Monday!

Power Cleans - Wall Ball

5 rounds for time:
10 x 135lb Power Cleans
15 x 20lb Wall Ball
Total time was 7:44

I did not have my watch to take splits but this one was a hard burner and made my legs sore.

Iron Balls

We did weighted Pull-ups to finish a long but great day at sectionals.  The WOD was seven sets of two and this is how it went for me.

50 - 60 - 70 - 80 - 85 - 90 - 95

Complete one, 60 yard sprint every 30 seconds for 6 minutes for a total of 12


Then:
For time:

50 Dips
100 Toes to bar
*Dips and Toes to bar can be broken into any number of sets or combinations.
I did 20 Toes to bar for every 10 dips but after second round I had to start breaking up the toes to bar.

My total time was 17:00

Wow, the sprints kicked my but I was feeling it at three minutes and at five I did not know if I would be able to keep a sprint up.  I did manage to sprint every time and not break to a run or jog but the last three minutes were not as fast sprinting as first.  Just tried to keep hammering the dips and Toes to bar.  Dips went pretty easy but toes to bar were a grind.  This WOD was a lot harder than it looked to me on paper.