Total weight lifted this week- 24,081 pounds.  Not bad only having 4 days. 
Total since the start of contest- 90,356.5 pounds.

STATIONS
1 MINUTE PER STATION, NO REST BETWEEN STATIONS, 1 MINUTE REST BETWEEN ROUNDS....

3 ROUNDS FOR TOTAL REPS

SPLIT JUMPS (JUMPING LUNGES)
PUSH JERK 55#
JUMPING SQUATS 35#
CLAPPING PULLUPS
SDLHP 55#
SANDBELL TWIST 6#

2-22-10- 345 reps (MODS- alternating lunges, chest-2-bar pullups 2.2.3.3 bands)

I can't yet handle the split jumps on my ankle, but with any luck someday, that'll be do-able.  Clapping pullups...not a good idea in bands, also not allowed in bands.  Coach wanted chest-2-bar pullups if not clapping, so I had to increase my normal assistance to ensure that chest-2-bar would still be possible in rounds 2 and especially 3. 

OVERHEAD ANYHOW 7x3
GET THE WEIGHT FROM THE FLOOR TO OVER HEAD ANY WAY YOU CAN...FOR WEIGHT.

2-23-10-  Clean & Jerk- 95, 105, 115, 120, 130, 135x1
               Snatch- 63x5, 75x1

I was using the Clean and jerk for my way overhead on this one cause the initial pull on my snatch needs more work still.  I got to 120 and I was doing squat cleans.  I have power cleaned up to 125, but full on squat cleans need to be worked on.  I knew I wanted to get to/past 130# as that is the weight where I had an epic fail last summer, resulting in my hand being injured.  Cleans and anything overhead still cause some problems for the hand, but I was determined.  After the 120, Coach said we were only going to get 1 more round due to time, so I jumped to 130.  I got all 3 reps.  It was definitely easier than I remembered it being last summer.  We had the option to stay and complete our rounds during the 730 warm-up or to do them during the 730 session.  Babur, Patty and I wanted to get a few more in so we stayed.  I got 135x1.  I probably could've done the 3, but man my hand was beginning to ache.  Patty finished her 2 remaining rounds and not to be out-done I decided to use her bar doing snatches for the last 2 reps of my round six and all of my round 7.  As usual, I bent my arms a little early.  Although beyond that, they felt a little better than they have in recent past. 

SPEED DEADLIFTS AND PUSH JERKS
Speed deadlifts 10 singles at 50-60% of your 1RM.
Push Jerks sets of 5 for weight.

2-26-10- DL-195#
              PJ= 115, 120, 125, 125

The deadlifts actually felt pretty light, this part of the WOD was definitely easy.  I switched stance every other rep, so I did 5 in sumo stance and 5 in closed stance.  I need to work on my closed stance to get the weight and comfort level up...competitions in crossfit do not allow the sumo stance. 

The push jerks felt pretty good except for the very last rep.  I actually got a several with good lock-out!  I can't complain about today.

PULL-2-INVERTED-HANG
10-1 MINUTE- ROUNDS FOR REPS (2 MINUTES REST BETWEEN ROUNDS)

2-27-10-126 (MODS- I did what we call the Rollie Pollie...laying on the floor holding onto weights overhead, and trying to get into the P2IH position (rolled on your shoulders anyway) on the floor).

I have done this WOD with this same modification before.  I have done this modification for this particular exercise on more than one WOD.  This is however the first time that I actually felt any muscle anything in my upper back, which needs to be engaged to actually do these on the rings or on a bar.  I actually still have soreness in those mucles.  That must mean that I was doing things right.  Typically I try to completely do these using my abs, therefore don't engage those muscles.  Don't get me wrong, abs are needed to get tucked into a ball, but rolling over and getting upside down is back. 

I still don't think I am able to do these in the air...but I am finally making the correct progress to get closer to the goal.  My back muscles actually inhibited full range of motion in later rounds as went on. 

On the quest toward 1 million pounds- (started 2-8-10), overall total at the end of this week 66,275.5 pounds.   This week 441,181.5 pounds.

Over the week....
BACK SQUATS
5x5  
FOR WEIGHT

2-15-10-  170, 180, 190, 200, 205

I didn't quite make depth but was very close.  It was a decent day for back squats.  I had initially intended to start higher and get another round or two at or over 200 pounds, they felt a little heavier than some days and it was a morning workout...which rarely seem to be stellar.

FILTHY FIFTY 50-   REPS EACH EXERCISE FOR TIME
BOX JUMPS (20")
JUMPING PULLUPS
KETTLEBELL SWINGS 12kg
WALKING LUNGES
KNEES TO ELBOWS
PUSH PRESS 35#
BACK EXTENSIONS
WALL BALL 16#
BURPEES
DOUBLE UNDERS

2-16-10- (45 MINUTE CUTOFF)-  45.01 (mod- knee ups for knees to elbows)

I was slightly I did everything in the same order I did last time we did this WOD.  Last time we had a cutoff of 30 minutes.  I finished everything but the burpees in 30.31.  I was 4.5 minutes slower on the first 9 going into the burpees.  It did take about 10 minutes to complete 50 burpees and  they were FAAAAARRRR from pretty in any way.  BUT I did finish everything in just one second over the cutoff with only one modification.  While not overly happy, I can live with this.

7x10 RENEGADE ROWS

3-COUNT

1 PUSHUP AND 2 ROWS PER REP

FOR WEIGHT

2-17-10- 15, 15, 15, 25, 35, 40, 40  (first set was broken, second set was pushups on knees- rows on toes, all subsequent sets were on knees for both pushups and rows)

I started these unscaled although I have no idea why I started so low on the weight and at that stayed at the 15# for 3 sets...what the hell was I thinking???!

I switched to my knees because my ankle just couldn't take the pressure.  I don't know what's up with that.  I had this problem when I very first started doing pushups (and planks before that) on my toes, but range of motion has been the only change.  The only thing I can think is that the extra bit of ROM increases the pressure enough that another bout of strengthening and or adjustment must take place.

I think I can honestly say off the top of my head this is my least favorite exercise....there may be some things I dislike, but at the moment I can't think of any I like less, including burpees.  I don't even think I will really like these after pushups become easy, I could be wrong, but don't think so.

DEADLIFT & PRESS 5x5 
FOR WEIGHT

2-19-10- DL- 235, 255, 270, 280, 265
                P- 85, 90, 95

We only got to 3 rounds on the press due to time.  I was pretty impressed with what I did on this WOD.  I was feeling almost hungover after having to take a sleep aid the previous night to do yet another sleep test.  This was round 3 for the sleep tests.  I had slept a good majority of the day, and had a raging headache when I woke up.

I was hoping to get 300 for 5, I have done 300 for either 2 or 3 reps (I can't remember which), so I didn't think that was too lofty a goal.  However the 280 took way more out of me than I anticipated.  I actually came pretty close to passing out.

We then moved to the press, I knew I could do 5 at 85 no problem.  I had done 5 at 90 before so didn't really think mush of that either.  I went 95 for the next set, thinking I should be able to get it.  Only 9 days prior I could only do 95# for 3.  I did in fact get the 95.  If we had kept going for the next two rounds, I would have went to 97.5# for the round 4 and the results of that round would have dictated my final round.  

BENCH PRESS & FRONT SQUATS 5x3
FOR WEIGHT

2-20-10- (due to time we only did 4 rounds of bench and I had to leave early so I only got through 4 sets of warm-ups on front squats)

BP- 115, 125, 135, 137.5
FS- (last 3 warm-ups) 95, 115, 135

I heard Coach tell everyone that since time wasn't going to allow all sets (most likely 2 maybe 3), that he was upping the reps to 5.  I still would have started set #1 at 145, but alas, I was off to any Oly Lift seminar. 

My partner and I did upwards of 300 reps of movement with about 100# or so using a 35# bar, then when asked by one of the trainers for our bar, we went to a 45# bar.  We did about another 200 reps or more using the 45# bar.  My shoulders and upper back were sore after finishing this.  I have a couple of things to work and these should hopefully help with my Oly lifts.  I had fun learning from people that might just have a slightly different way of explaining things, sometimes that little difference helps to make something click.  We'll see how this helps.  And cleans and snatches from the HIGH HANG...definitely harder than "FROM THE HANG". 

LOW TOTAL WEIGHT WEEK

DIANE- 21, 15, 9
for time

HANDSTAND PUSHUPS
DEADLIFTS (155#)

2-8-10- 15.51 (mods- hooked feet full up/down for 12, hooked feet negatives for 33)

12 Hooked feet full HSPUs, I can't complain here.  All previous hooked feet HSPUs had band assistance...I would have preferred to get at least 15 (or 1/3) of them full, but I work for more than that for next time.  The deadlifts were no problem. 

This week Jonathan put out there that he wanted people to try to get 20 Glute-Ham-Raises (GHR) for the week.  These were a fuller range of motion than we have previously done for these.  I still didn't find them to be overly difficult.  I completed 9.

TURKISH GETUPS- 2x20 minutes
for weight & reps

2-9-10 
Round 1- 12kg  22 reps
Round 2- 16kg  12 reps

3 (GHR) (weekly total = 12)

TGUs haven't been on my list of favorites since I dropped the barbell on my shoulder a little over a year ago.  I have trouble stabilizing my shoulder on the left, which happens to be the same side that has limitations from my old war injured ankle/leg.  I should have been able to get into the 20's somewhere with the 16kg.  I try not to let these get to me, but sometimes they do. 

PRESS- 3 ROUNDS 3-5 reps
PULLUPS- 3 ROUNDS 3-5 reps
for weight and least assistance on pullups

2-10-10- 
Press- 90# x 5 reps, 95# x 3 reps, 97# x 3 reps
Pullups- (1-1-3-3) 5, 5, 5

10 GHR

I was pleased with the weights on the press.  My last round at 97# was less than 10# from my single rep PR.  Hopefully that means I'll be able to hit the 110# press in the near future.  I wasn't as happy with my pullups as I was using my standard amount of assistance.  My pullups are sitting at a stand still.  I whined about it too.

THE CHIEF- 5 cycles of 3 minutes/1 minute rest between cycles
for total rounds

3 POWER CLEANS (95#)
6 PUSHUPS
9 SQUATS

2-11-10- 13 Rounds + power cleans

8 GHR (6 GHR with a 10# dumbbell)

I was a little disappointed to get exactly the same score as last time, that was quite a while ago (I've only done this one the very first time it was done).  Although, my pushups were way lower than last time.  I think the first time I did this my ROM on the pushups was about 1/4 depth.  If the pushups did not take so much out of me, I would've been able to cycle right through things.  If I could master the pushups, I would definitely incresae the weight on the PCs.

DEADLIFTS- 15 x 1
(weight should be 90%-95% of your 1 RM)

2-13-10-  300# for 15 reps

3 GHR  (that makes 33 for our week of 20- 20 with 10# of weight...not tooo shabby)

We did this WOD on 1-22-10.  I was unable to complete all 15 rounds at 300# that time because my ankle popped while completing rep 9, then 2 rounds with a failed attempts and 4 rounds down at 265#. 

I can say I was glad to finish the 15, the first 10 while not overly light feeling, were way easier than the last 5 reps.  Hopefully the last 5 will be easier next time.  300# is actually 2# less than 90% of my 1 RM. 

CINDY
20 minutes As Many Rounds As Possible (AMRAP)

5 PULLUPS
10 PUSHUPS
15 SQUATS

2-1-10-  5 rounds + pullups (mods- 1-1-3-3 bands on pullups)

part 2 of the WOD bench press, I think this was close-grip, although I cannot remember for sure.... 3x5  95, 110, 110.

I was actually pretty pleased with 5 rounds, as going full on pushup, I expected less since I am not the pushup master. 

I probably could've got in maybe 2 pushups had I not dragged my feet assuming the position after Coach called out that there was only 30 seconds left. 

OVERHEAD SQUATS 5x3- for weight

2-2-10=  85, 95, 100, 105, 110, 110

I did an extra set trying a closer hand position.  I wasn't having much problem with depth (except maybe 1 set), I was having my main problems with balance at the top position.  Which makes me weird as most people have the most balance problems at the bottom. 

7x10
RING DIPS
SDLHP (65#)

for time

2-3-10-  10.32  (mods- scaled rings dips using one #4 band for the first 40 dips, and one #4 + one #1 band  for 41-70****  I scaled the SDLHP up to 75#)

I was actually impressed that my time went down from last time.  My dips were more scaled last time and I added additional weight on the high-pulls, so I expected my time to go up.  Again, I was pleased with my performance on this one.

LYNNE

5 ROUNDS for REPS
BODY WEIGHT BENCH PRESS
PULLUPS

Scale the exercises if necessary to a level trying to get 10 reps the first round.

2-5-10  
Bench Press (130#)- 5, 5, 5, 4, 4 (total = 23)
Pullups (1-1-3-3)- 8, 7, 11, 12, 10  (total = 48)

I increased my weight from last time by 10 pounds and had the same number of reps.  This is actually the first time I have done 130 for more than 3 continuous reps.  I can live with that.

Pullups- were scaled a little less than last time and my reps doubled.  I can live with that too. 

Overall, can't complain about this one.

Saturday 2-6-10-- off with a migraine 

DIANE- for time

REPS-  21, 15, 9

DEADLIFTS (155#)
HSPU

2-8-10-  15.51  (mods on HSPU-  hooked feet full range of motion up & down for 12, negatives for 33)

My time is less than last time, but my scaling on the HSPU is less.  I think my last time was right around 11 minutes, with my HSPU scaling being a big blue (#5) band providing assistance. 

This is actually the first time I was able to do the upward motion with hooked feet without band assistance.  I can live with this too.  I would have preferred to get at least 15 reps full ROM, then I would've had a full 1/3 of the reps actually going back up. 

This is the first positive I've had on HSPU in a while...even a step forward since my back slide a while back. 

Tomorrow's WOD of Turkish Get-ups will absolutely suck!