Saturday 7/10/10 6 hrs sleep. Tired.

Dynamic effort front squats 60% of max 2x12 at the top of every minute. Used 90lbs. Didn't feel super fast, but a bit sore from yesterday.

Snatch (full squat) 1x12 at the top of every minute. 70% of max. Used 75lb. Missed number 9, but did an extra to make up for it. Felt good.

Sunday 7/11/10 7.5 hrs sleep

Anne is leaving us for med school and for her last WOD her boyfriend Chris, fellow CFer in Seattle, wrote the following for us:

"Dr. Freckles"

For time
400 m run, carry kettle bell (1.5/1p) and sandbag
30 shoulder to overhead 155/105
30 box jumps w/sandbag on shoulders
200 m run (same as previous)
30 front squats 155/105, bar is pulled from the floor
30 chest slap pushups
100 m run (same same)
30 double unders
30 wall ball to 12 ft target
15 cartwheels

Each time you set the KB down, 3 burpee penalty before the next movement. (No burpees today for me!)

28:05

The front squats were the best stimulus of this workout for me. I did 4x5 and then my last 10 straight. Felt good. The overhead was off today. Only clipping off 2 or 3 at a time. Box jumps were fun. I was actually able to land soft. They are certainly challenging.

Sean and I got to the wall ball at the same time and I said to him, "Don't let this come down to the cartwheels." It is always fun to talk trash concerning cartwheels. haha

Monday 7/12/10: Sleep 6hrs plus an amazing 3 hr nap. Rest day