crossfit training log

This week is Workout A/B/A. I like workout A more, because it's squat/bench press/deadlift. The first 2 are 3x5, and deadlift is 1x5. That means that the work out is shorter than workout B, and bench press gives you bit of a break, it's not so full body. So today, I'm at:
squat 280#
bench press 130# (I'm psyched to put 45#'s on each side next time)
deadlift 265# (I was supposed to be at 290#, but I just wasn't feeling it. Resetting a bit.)

Did workout B for the second time this week. The squat cleans are getting to me, and I realized that the front squating invovled is probably why Rippetoe has you do power cleans in the program. I will be doing power cleans from now on.
3x5 squat 175#
3x5 press 95# (will be at this weight for at least one more time, I was failing in the last reps).
5x3 power clean 135# (I need to reset the weight here. I can squat clean this better than I can power clean. Evan, on the other hand, can power clean 40# more than he can squat clean, go figure).

Monday and Wednesday were standard SS days, sessions 4&5. Today I did some "metcon."

10 burpees
20 pullups
30 kettlebell swings
3 rounds for time:
12.38

This one put me down for at least 1/2 hour. I think doing workouts like these occasionally will be critical to keep my stamina up.

I was messing around on the rings last night and felt like I was getting close to a muscle up. I switched on the camera, and on the second try this is what happened:

Starting strength is basically two workouts: workout A, and workout B.
Workout A consists of squats, bench press, and deadlift.
Workout B consists of squats, shoulder press, and cleans.
You basically alternate between these workouts MWF, going up 5-10 pounds in each lift until your progress stops.
Today I did workout B:
squats 5x3 155#
press 5x3 95# (missed the last rep of the last set, but that's okay)
squat clean 3x5 125#

Got in there and did the first day of Starting Strength. After proper warm ups it went:
Squat (185*)
5-5-5
Bench Press (115)
5-5-5
Deadlift (260)
5

*David, the trainer stopped me midway through my sets and corrected some things in my squat. I was driving up with my hips, like I should, butt my but was coming up to high, causing my back angle to be too low. I need to still initiate with my hips, but not loose a proper back angle. I've attached a picture of the regimen below. You basically workout MWF, alternating between workout A and B. I'm going to reset my squats to 155 to work on form.

It felt so good to a light workout today to get my mind back in the swing of things. I have been at a Wilderness First Responder certification for 10 days, and didn't get much working out done. When I got home I was happy to see a little box in the corner of the play room. This box contained the 16kg Kettlebell and a set of gymnastic rings. I quickly ripped into the box. Today I did 2 rounds of a little kettlebell circuit after warming up with ring dips, squats and pushups. The circuit went like this:
10 swings right hand
10 swings left hand
5 clean/press rh
5 clean/press lh
5 snatches rh
5 snatches lh
20 one arm swings/ release and switch hands at the top.

I love the brutal efficiency of a kettlebell circuit like this. My lungs were burnt!

Starting strength begins tomorrow. I will do this program (with short intense metabolic conditioning like the kettlebell circuit thrown in) for probably three months. I hope to gain about 25% in all my max lifts. We'll see how it goes.