AM.
For Time @ 90%
40 Calorie Row
40 T2B
30 Calories Row
40 GHD Sit Ups
20 Calorie Row

Time: 8:34 - 90c of rowing resulted in (1:38 avg pace, 3:31 total time, 1070 meters)  I felt the GHD situps after the row and T2B.  The last 12 T2B slowed me down a little bit.

PM.
5 Rounds for Time
3 Power Cleans 225#
10 Push Ups
10 Burpee Box Jumps 24"

Time: 7:44 - First 3/2+1 PC's were TnG then started singles.  No breaks, stood at top of box.  Need a few pauses on the last few rounds of pushups.  PC's got spicey but was moving along!  Raced a few others on this one and got a round lead on it.  I felt redemption from yesterday.  Give me someone to chase, I could have been faster.

I'm going to say this now.  I've got a lot of pent up energy after the workouts and I'm not hitting these with everything I have.  I need to man up and get on it.  I can't save it all for game day and expect to be my best.  Sick in the AM is not an excuse but I should have gotten to at least 20 135# thrusters.  I want a rematch of the PM.

AM.
For Time @ 90%
Airdyne 120 Cals - Finished in 4:20
50 Pull Ups - Finished in 1:45 while having to drop because of stomach cramps.
50 Wall Balls - Cramps continued but finished

Time: 8:43 - Had stomach issues during this WOD from breakfast or something.  Hit me during the pull-ups and wallball.

PM
For Time
Run 400m
30 Thrusters 135#
Run 400m

Time:  7:17 - Runs were a little longer than 400m not to mention the first run was about 700m by mistake.  I missed the 400m marker and kept running. 

Checking this one off as a bad day.  Now pull it together! 

For Time
Run 800m
4 Rope Climbs 20'
50m Prowler Push Grinder
3 Rope Climbs 20'
50m Prowler Push Grinder
2 Rope Climbs 20'
50m Prowler Push Grinder
1 Rope Climb 20'
Run 800m

Time: 18:08

The first 800 was done around 3:15 or so.  After the first 4 rope climbs I realized I had the shin guard on the wrong leg.  Had to spend about :45-1:15 seconds swapping the shinguard to the bloody shin.  Prowler was 3 45# plates on rubber.  The entire 50m was a slow grinder for sure.  The taller rope climbs made a difference with the additional pull that was required.   

Today is my 42nd birthday! 

AM. 
A. Clean Gauntlet from 2012 Games; Same standard, on the 30sec

315# - Changed my own weight.  Started to fall behind getting weight for 325# and decided to call it.  315# has never been easier.  I'm capable of 325-335# but didnt want to push it today. 

+

3 Rounds
7 Power Snatch 155
14 Pistol Alternating

Time: 3:42 - Fun WOD.  The first round of snatches felt light.  Take away the legs and round 2 got a little more difficult.

PM For Time
Run 400m
25 Pull Ups
Row 400m
25 Toes 2 Bar
Run 400m
25 Pull Ups

Time: 7:46 with hilly 400's.  First run was about 1:35 and first round of pullups were done at 2:11.  Second run was around 1:45. 

AM. 20min Run Zone 1
*Pick up speed on last 30sec of each 4min.

Ran 2.58 miles in 20 min during peak heat of the day at 91 degrees.  Held an average pace of a 7:50 mile and kicked it up to about a 6 on the 30 seconds.  I ran this on a track to get used to feeling this pace on level ground and getting used to the track environment.  I know beyond a shadow of a doubt we will have runs this year at the crossfit games.

PM.
A. Axel Clean and Jerk; Build to a tough single fast

Worked up to 200#, went up easy.  Dont' have narrow plates and 2 45# plates is all that would fit on the fat bar so stopped there.

+

15-12-9 for time
Tire Flips
Burpees

Time: 4:53 - Tire flips in rain, ran in side for burpees.  Jumped forward onto plate for burpees.

+

6-5-4-3-2-1 for time
Stone to shoulder 125ish
Muscle Up

Time: 5:45 - Blow out on this one and you are in trouble.  Having never done this combination before, I'm happy with the outcome. 

AM. 5k Row Easy

Done @ 2:01 avg 500m pace

PM.
30 Squat Cleans @ 185# - all singles

Time: 5:15 

rest 2mins

For Time
50 Wall balls - 1:49
40 KBS 70 - 2:21
30 T2B - 2:10
20 HSPU - 2:15

Time: 8:36

Feet fell off the wall after first HSPU rep.  It cost me some reps at the beginning. I had to break my last 3 up into a 2/1 so that mistake on the first rep cost me probably 30 seconds here.  My hands were too close to the wall when I began.  Purposely paced the WB and KBS into tough but manageable sets to help save arms.   

AM. AD 25mins Zone 1
*Get off every 5mins and HS walk 5-10m + 10 Air Squats

1) 88 cals
2) 97 cals
3) 101 cals
4) 99 cals
5) 108 cals

Hand stand walks were sketchy again.  Had one good run, the others were spotty.  Air squats were neither painful or affected my ability to jump back on AD.  Focused on deep full squats though. 

PM.
5 Sets @ 100%
5 Power Snatch TnG @ 135# (fast)
25sec AD
rest 6mins

1) 35 cals
2) 30 cals
3) 20 cals
4) 24 cals
5) 25 cals

AD took it out of me on this.  I know AD sprints are intense but they suck the life out of me.  I had someone else run a 25 sec sprint fresh to see how my cals compare and their run was 25 calories.  I was moving on rounds 1-2 and had a crash on 3.  Regained my drive on 4-5 because I spent the next 3 minutes leading into the next round pedaling on AD. I think that had something to do with it anyway.