Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Must complete 100 reps of each exercise before moving on to the next.

As Rx'd: 16:27

Dragged some major tail today...35 seconds slower than last time (15:52)....

Pull-ups:
15-15-15-11-10-7-6-6-6-5-4...(5:49) 42 sec PR from last time.

Push-ups:
25-20-10-10-10-5-5-5-7-3...I think I lost he 42 seconds on the Push-ups. It took me 4 more sets than last time to complete 100.

Sit-ups:
100 unbroken

Squats:
100 unbroken

Murph instead of 5K Row

Didn’t feel like doing 500 SDLHPs again and was relieved to see GardDawg say we should run instead of row if we have no rower. My shoulders and hammies are still trashed from Sunday.

I decided to do Murph (no Vest) instead.

For time:1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time: 38:30.

Broke up the Pull-ups, Push-ups, and Squats Cindy style.

Runs were about 1660m instead of 1600m due to logistics.

PR’d by 16 sec. Not as good as I hoped, but I lost some time due to putting on and taking off clothes. It is in the low to mid 20’s here. My ROM is getting better on PUs. I won’t say all, but a lot of the pull-ups were C2B. My butterfly kip is improving.

Snatch 7x1

WU:
3 Rounds of
10 body Squats
10 Mt. Climbers
10 GHD SUs
10 BEs
Samson Stretch

Also did some ring dips, push-ups, and HSPUs sprinkled in there as well.

Snatch 7x1

WU: Burgner Warm-up
95x3
115x2
135x2

Working Sets
145-155-165-175-185(PR)-195(f).

Still one of my goats. Need to start incorporating these into my Warm-ups or something...so much to work on...so little time...

Cash-out:
135# Snatch x 5
3x10 ring dips
3x5 L-Pull-ups with a false grip (on the rings)

Row 5K

No Rower…subbed 500 45# SDLHPs

Time: 19:50

This was one of the most taxing WODs I have done in a while…shoulders are toast…

Bench Press 1-10-1-20-1-30

WU: Messed around with my rings. Took about an hour to figure out how to mount them correctly.

135x10-185x5-225x3-255x1-275x1-285x1

Working Sets
300x1
235x10
285x1
205x19-2
275x1
175x19-5-4-2

Total Load: 1475

Pretty disapointed in my bench. I can't remember the last time I have not been able to bench 315. Today it just wasn't happening. To be honest, it felt a little weird, almost foreign to lay on the bench and go for a max effort.

I was able to rep 205 19 times. I think I would have gotten it 20, but I had slid back towards the rack and tried to scoot forward while holding the weight up...dumb idea. Had to rack it and restart. Did an extra one for good measure.

Bit off more than I could chew with the 175. Got to 19 and was toast.

Still a good WOD. Definitely want to incorporate Bench into my warm-ups or go heavy once a week...more for pride than anything else.

Deadlifts 1-10-1-20-1-30 reps

WU: Jog 800m on a treadmill…I hate treadmills…
DL: 135x10-225x5-315x5-405x1

Working Sets
415x1
335x10
425x1
285x20
445(f)
425x1
225x30

All sets unbroken.

Total Load: 2110

Front Squat 1-10-1-20-1-30 reps

Front Squat 1-10-1-20-1-30 reps

295x1
225x10 (Should have gone higher)
295x1185x20 (Again, should have gone higher)
295x1
165x30 (Rack position was deteriorating by the end, but legs felt strong)

Felt pretty good today. I should have gone higher for the one rep max. I stopped at 295 and the only reason I can think of was the looming thought of 62 more front squats. The set of 10 at 225 was definitely too light. There are a lot of shoulda-coulda-woulda's on this one...will make a note on my blog for next time this one comes around.

All squats were done unbroken.

Total Load: 1460

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

As Rx’d: 4:10-11


On 9-13 I did it in 4:15.

All DL’s were unbroken and HSPUs were forehead touching the floor.

Again, the limiting factor was the HSPUs. The first round of 21 HSPUs were unbroken. On the round of 15 HSPUs I did 9-4-2 and was at the 3:00min mark when I finished my 9 DLs and started the round of 9 HSPUs. It took me 1:10-11 to do 9 stinkin HSPUs. Frustrating…

Thrusters and 400m runs

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

This WOD was rough. Totally owned me...

As Rx'd: 21:27

Was hoping for sub 20min, but just wasn't gonna happen today. First two rounds of Thrusters were done unbroken, but the last three rounds were broken (7-4-4/5-5-5/6-3-2-2-2). Runs were awful and slow. By my last 2 rounds it felt like I was shuffling my feet instead of running.

Squat Cleans 7x1

Warm-up:
95 x 3
135 x 2
155 x 2

Work Sets:
185-205-225-235-245-255-265-270(f)-270(f)

All reps were legit squat cleans. I still have trouble, in that split second of explosion, convincing myself to pull myself under the weight and catch it in a full squat. I have always done HPC and it feels like every fiber in my body thinks I am crazy for pulling myself under the weight when I could just pop it up from the hang position and catch it standing tall…but…nonetheless…body follows mind and I am glad to see some improvement in this area.

PR'd by 20# compared to last time back in February, but in February I did PC instead of full squat cleans. This time all lifts were legit...so I guess that is a PR in its own rights.

Also beat my best PR for PCs on recent record by 15#.

Decending Pull-ups and Hand Stand Push-ups

For time:
21 Pull-ups (unbroken and strict)
21 Handstand Push-ups (Unbroken)
18 Pull-ups (8-6-4 Strict)
18 Handstand Push-ups (11-7)
15 Pull-ups (7-5-3)
15 Handstand Push-ups (8-7)
12 Pull-ups (6-3-3)
12 Handstand Push-ups (6-3-3)
9 Pull-ups (6-3)
9 Handstand Push-ups (4-3-2)
6 Pull-ups (Unbroken)
6 Handstand Push-ups (3-2-1)
3 Pull-ups (Unbroken)
3 Handstand Push-ups (2-1)

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

As Rx'd: 16:32

It was really hard not to Kip. About midway through the round of 15 PUs I would notice I would start to bring up my knees slightly to get a little umph into my pull-up. Had to fight the urge to do that. I can't say all my reps from that point were 100% kipless...there were many that had a quick raise of the knees...

All HSPUs were full ROM.

Squat 5x3

Warm-up
45# x 5
135# x 5
185# x 5
225# x 5
275# x 2

Work Sets: 5 x 3
295-315-335-355-375-395(f)

Really trying to focus on depth and form. I feel like all my reps were the best I have had in a long time. Butt was in the hole and back was pretty straight through the full range of motion. My 2nd rep of 375 I bent a little at the waist, but I corrected about mid way up. I sat around for a while and talked and threw 395 on. As soon as I unracked it I realized I was not going to get it. I had a mental breakdown and was not in the zone. I am pleased for now. The knee is holding up well. Still hurts a little when I jog, but it is definitely getting better.

Row 500m and Turkish Get-Ups

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

No Rower. Subbed SDLHP with a 45# bar, 50 reps

Otherwise as Rx’d: 1 Round + 50 SDLHP + 16 TGUs.

Not sure what the expectation was for this as far as rounds number of rounds go, but it made me feel like a sissy. I alternated hands each rep and finished the last 9 TGUs of the second round after time was up.

This one was almost more mentally taxing than it was physical. I realized from the first rep after the SDLHPs that I was not going to be able to flip over to auto pilot and plow through this. I really had to concentrate on my technique…especially when fatigue started to set in. Had a couple missed reps I had to repeat, but overall I was pretty surprised. I have not done a TGU since June.

Ring Stuff

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8’ off the ground and the second 4” off the ground.

Messed around with some inverts on the PU bar...wasn't going to get much out of this one so I made up an impromptu WOD to tax my grip.

Warm-up up with some one-armed clean and jerks.

95-105-115-125-135(Clean only)

Then I did the following. I started out planning on doing 5 rounds for time, but got into it and decided to do AMRAP in 20 min. I think I go around 8...but I am not positive.

135# Right-handed Suitcase Deadlift, 5 reps
135# Right-handed Suitcase Deadlift, 5 reps
Knees to Elbow, 10 reps
2 Pood Kettle Bell Swings, 10 reps.

Should have scaled the DL weight back to 115. It became a real slog. Grip was toast afterwards. KTEs and KB swings were okay throughout, but the DLs were bad...really bad after round 4.

Cashed out with some max dead hangs from the PU bar.

45lb Overhead Walking Lunges and Burpees

Supposed to run a 5K today, but thought I better give my knee a break. It still hurts and doesn't feel right.

Instead I dug up an old WOD I did back in January.

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

As Rx'd: 9:39

PR by 5:19

800m, Hip/Back Ext, GHD SU, Hip Ext, KTEs, Back Ext, Ab Mat Sit-ups

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups (Subbed Unanchored SUs full ROM)

Otherwise ss Rx'd: 11:09

Knee was pretty sore last night and this morning so I warmed-up really well and the run felt better than it has. KTEs were a little suspect. There were a handful where I was just barely grazing my tricep and not hitting my elbows. I need to work on these....among many other things.

Lumerjack 20 Memorial WOD

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor these soldiers, one month after the murderous rampage.

For Time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Rx'd weight, distance and exercises except...

Did 30 24" box step-ups (15 each leg) instead of box jumps. Don't want to push it too fast with the knee. Still feels a little unstable.

Also, I did Hang Squat Cleans instead of Squat cleans at the end. This was not on purpose and I actually did not realize I did them until I was done and saw my workout partner doing them...oh well.

Total time: 27:08

Still didn't feel like I was able to push it as hard as normal on the runs, but I was definitely breathing hard at the end. No complaints.

RIP...

Row, GHD Sit-ups, and Back Extensions

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Subbed 100 SDLHPs with 45# bar.

Otherwise as Rx'd: 5:35

800m Run and Power Cleans

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

After all the stalling I did the sun finally came up so I decided to run the 800m nice and easy just to test the waters. After the first 400m, my knee felt pretty decent. Still wasn’t able to stride out like normal, but I feel like I got a workout nonetheless.

Used Rx’d weight and distance but subbed Hang Power Cleans instead of Power Cleans in order to minimize the strain and impact on the knee…but after the fact, I think I could have done Power Cleans and been okay…but then again I don’t want to rush into anything yet. Want it to heal first.

Total time: 17:25

One-Armed Thrusters and One-Armed Pull-ups

Using a single 60lb dumbbell for both thrusters and pull-ups,
3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Had to sub Rope Pull-ups. I tried a few one armed ones and knew there was no way I was going to be able to do this WOD as Rx'd. I could get two...maybe 3 at a time, but definitely not 15 o5 12...and I don't think 2-3 at a time would hold up for very long.

I just did 15-12-9 with right hand high followed by left hand high.

Thrusters were at Rx'd weight.

Time: 10:13

Injured...

Had a kid get thrown into my right knee two days ago in practice. Tore my MCL and ruptured the joint capsule. Hoping and praying for a speedy recovery. Am going to try to do WODs as I am able with a lot of scaling. Definitely won't be setting any PRs for a while.

But I am thankful the injury isn't any more serious and that I still have good strength in my knee. Just need to make sure I don't lose any and my stability returns.

God is Good!

Front Squats 5 x 3

Warm-up
45-135-185

5x3
225-245-265-285*-275**

*Only did 2 reps. Wasn't able to keep my elbows up and the weight was pulling me over. Started getting shallow in depth so I racked it.

**Got all three but the 3rd rep was a little shallow.

Did a couple of sets of 5 with 225 and feel like I may have found a grove. I really focused on forcing my knees out and it seemed to allow me to drop my butt into the hole and stay back on my heels and in turn keep my elbows high and chest up.

I was 10lbs below my PR today so I am going to start incorporating these into my warm-ups.

Joshie

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Scaled to Porch: Subbed Tuck-Sit for L-Pull-ups.

Time: 28:03

Holy Moly I should have scaled this one even further and done 15 Tuck-Sits or even 21 regular Pull-ups instead. This took an eternity and I spent a lot of time shaking out my hands and arms under the Pull-up bar.

First round I did all 21, right handed DB snatches unbroken and did the 21 tuck-sit PUs (11-10). It was all down hill after that.

Did Left handed DB snathces 11-10 and the tuck-sit PUs in chunks of 4-7.

Then the wheels fell off. I was able to do the snatches in 3 sets or less (should have pushed through harder...many character failures), but my pull-ups were done in chunks of 1-3, with a bunch of singles on the last two sets of 21 pull-ups.

I did this back in Feb within the first 4 weeks of starting CF, but did not record a time. I did note that I did regular pull-ups. This time I did all Tuck-Sit Pull-ups. They were not pretty, but they were tuck-sit.

Total time: 28:03

Should have swallowed my pride and scaled after the first round when I saw the writing on the wall, but I was too stubborn and wanted to finish. At least I have a time to compare to.

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Body Weight: 205

Deadlift 1.5 Body Weight: 310
Bench Press Body Weight: 205
Clean (Power) 3/4 Body Weight: 155

Time: 28:18

On 8/12/09 @ 215lbs I did it in 29:20

PR for time today, but last time I was moving more weight and my power output was a bit more.

Double Unders, GHD Sit-ups, and Back Extensions

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

As Rx’d
11 + 12 DUs.
GHDs were brutal after the past few WODs. My legs were screaming by the 3rd round.

Cash out:
Deadlift practice

&

2 rounds for time of...

Gorge myself on Turkey and all the trimmings...

400m Walking Lunges

As Rx’d

12:31

364 steps.

Really stretched out there…or I may have lost count. I am only 5’ 11”...but I think it is pretty close. I can remember the landmarks I hit around the track at each century mark.

I am a little disappointed in myself. The way my legs felt after doing the squat/burpee WOD on Monday I was a little fearful and feel like I went into the WOD just trying to survive it rather than attacking it. Don’t get me wrong, my legs were toast, but I was not out of breath and feel like I got into a monotonous rhythm of sorts rather than driving through the WOD.

This is a reminder for next time this comes up to push through harder…

Shoulder Press, Push Press, and Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Warm-up with 95# x 5 and 135 x 1

SP 5 x 1
155-170-180-190-200(f)

PP 5 x 3
190-205-220-230(x2)-230(x3)

PJ 5 x 5 (Split Jerk)
185-205-225-235-245 (x3)

Burpees and Back Squats

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Body Weight: 206.6

Used 210lbs on squats

As Rx'd: 5 rounds + 25 burpees and 2 Squats.

Went ahead and finished the last set of squats after time expired. This was a rough one...

HSPUs, 400m run, Weighted Pull-ups

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

As Rx'd: 12:00 flat...

HSPUs were all head to deck unbroken.

Runs sucked...

Pull-ups were broken up as follows...
21 (12-4-5)
15 (8-4-3)
9 (6-2-1)

Deadlift 7x1

Warm-up
135x3
225x3
315x3

Sets:
365-385-405-425-445-455(PR)

PR'd by 5lbs...small but I will take it after going two WODs in a row with out a PR. I am feeling a lot better now though than I was at the beginning of the week.

Elizabeth

21-15-9 reps of:
Clean 135 pounds (Squat Cleans)
Ring dips (3:1 bar dip conversion

As Rx'd: 11:31...SUCK!

Previous time last month was 10:51...40 seconds slower. Didn't feel like I had any gas in the tank and wanted to quit about 8 reps into the first round of 21 squat cleans.

Oh...and the dips sucked too...

Hoping I get back on track this next cycle...looking forward to a strength day tomorrow...hopefully...

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

CFWU x 3 (no pull-ups)

As Rx'd: 3:06

9 seconds slower than last time...(2:57)

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Must complete 100 reps of each exercise before moving on to the next.

As Rx'd: 15:52

Pull-ups again were my slowest. Finished pull-ups and started doing push-ups at the 6:31 mark.

Pull-ups: 20-20-10-6-6-6-6-5-6-6-5-4
Push-ups: 40-20-15-11-9-5
Sit-ups: 100 unbroken
Squats: 100 unbroken

Push-ups were better today. They did not bog me down as much. My shoulder is feeling a lot better!

Previous Angie times:
4/19/09: 19:18
9/26/09: 17:45

Push Jerks and L Pull-ups

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Scaled to Pack level
5 rounds for time of:
95 ound Push-jerk, 15 reps
15 Tuck pull-ups

Total time: 8:50

Tuck pull-ups weren't full extension at the bottom. My first round was the pretty good. Did them all unbroken and all but about 3 were legit. From then on it was all down hill. Second round was 5-5-5. Third was 5-3-3-4. Fourth and fifth were a combination of 2's, 3's, and 4's.

Cash-out: L-hang and Tuck hand practice.

I need to incorporate these into my warm-ups more.

Eva...the She Devil Returns...

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Last time I only did 4 rounds and it took me 41:56 to complete them. Today I finished 4 rounds in 33:10. PR by 8:46.

Decided to push through and finish the 5th. My left quad about locked up on me when I got back to the weightroom after running the 5th 800m. This happened last time I did this on the 4th round. Not sure what the deal is.

Finished the 5th round in 44:30. Wasted a lot of time on the 5th round trying to stretch my quad and keep it from locking up. Also throughout the WOD I was falling off the pull-up bar more than I like. Probably should have scaled those back. I was not completely gassed at the end due to the fact that I was falling off the bar so much because my grip was gone. I was doing sets 0f 4-6 pull-ups on the last 2.5 rounds. As a result, my intensity level was not as high as I would have liked it to be due to grip and muscle failure.

All KB swings were unbroken through the 4th round. On the fifth I did 15-10-5.

Those who can do this in 30 min are freaking studs...

Clean and Jerk 7x1

Warm-up
135x2
185x2

C&J 7x1: 205-220-230-240-250-255-260-265(f).

PR by 15lbs.

Last time I only got 245 and jumped to 265 and failed. This time I went up in smaller increments and at least PR'd. Still didn't get 265 though.

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

As Rx'd

Today's (11/11/09): 28 + 5 Pull-ups + 1 Push-up

PR by 1 rnd + 3 Pull-ups and 1 Push-up.

Previous Dates and Rounds
5/13/09: 24 rounds + 5 pull-ups + 10 push-ups
6/9/09: 25 rounds at 19:56 on the clock.
7/26/09: 26 rounds + 4 Pull-ups
8/24/09: 27 rounds + 2 Pull-ups

Towards the last 2-3 rounds I noticed I was locking out my legs but I was bending over at the waist a little. Need to remember to stand tall everytime on squats.

5K

As Rx'd

24:14...PR by 25sec (24:39)

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (subbed 45# Thrusters)
50 Burpees
50 Double unders

As Rx'd: 26:04

Back on 7/19/09: 21:46 without doing KTEs and only doing 12 DUs and 38 Tuck Jumps.

4:18 slower than last time as described above (No KTEs and DU/Tuck Jump mix). Not really sure how to compare this one. It is 7:32 faster than the last time I did it with all exercises (subbed Thrusters and Tuck Jumps).

This time I did everything unbroken until I hit the KTEs. Did them in sets of 15-10-5-5-5-5-5. PP was 25-25 (didn't drop the bar). Thrusters: 15-10-10-15 (rested a lot between sets). Burpees-10-15-17-8. DUs...as I could get them...

CrossFit Total

Squat: 435
Shoulder Press: 190
Deadlift: DNF

Back was tight. I did 315 and jumped to 405 and started to pull and realized I better err on the side of caution.

But I did PR by 10# on my squat and went up 5# from last time on my SP.

Snatch, Overhead Squat, 400m

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

As Rx’d

14:47.29

My legs, chest, back and shoulders are looking forward to the rest day tomorrow…

800m Repeats

Four rounds, each for time of:
800 meter run

Rest as needed between rounds.

WU:
Jog 400m + 25 Push-ups.
Form Running

As Rx'd

1. 3:20:10
2. 3:24.92
3. 3:31.38
4. 3.32.80

Cool Down:
Walk 400m + 75 Push-ups (3x25)

Rest approximately 3-4min between runs. Tried to keep my recovery time the same as the time it took me to run the 800m.

Ascending Squats, Push-ups, Pull-ups, and Sit-ups

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

As Rx'd: 26:13

Pull-ups bogged me down pretty bad. First round was unbroken. Round 2 was 20-10-10-10. Round 3 was 10-10-10-5-5-5-5-5-5-5-5

Lot's of time wasted coming off the bar and shaking the arms out. Probably should have scaled the Pull-ups. I imagine this WOD should have been done as Rx'd in 20min or less.

Live and learn...

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

8:28

PR by 1:39

(10:07 on 9/14/09)

Back Squat 5x5

LBBS 5x5
Warm-up: 135-205-275 x 5

315-335-365-375-385 (PR)

PR'd by 20# today.

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Subbed Pull-ups and Dips (3:1)

Last time I did a 4:1 sub and got 12 rounds plus 4 pull-ups

Today with the 3:1 sub I did 14 rounds plus 6 pull-ups and 6 dips.

Rep total last time was 336

Rep total this time was 348 (PR by 12 reps)

Michael

Three Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups

Accidentally did Sit-ups then Back Extensions afther the run.

Total time was 19:06


Not sure what my time was prior to this...probably 22ish...

Deadlift 7 x 1

315
340
365
385
405
425
435 (PR)
445 (PR)
450 (PR)

Big day...PR'd by 20#s today!

Tommy V

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Had to scale this one for several reasons. Had to get to the game, no rope, and the main reason, there is no way I could do 12-9-6-3 rope ascents.

So...I did a heavy towel pull-up version of Fran.

21-15-9 rounds of 115lb Thrusters and Towel pull-ups.

Time: 4:30

All thrusters were unbroken.

The first round of towel pull-ups were pretty good. Did 15 without coming off the rope. The other rounds were legit through about 5-6 reps, then I started using the floor for assistance.

I need to hang a rope in the weight room and practice doing rope climbs.

Walking Lunges and Sit-ups

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

As Rx'd

10:23

Had to do 2.5 lengths of the weightroom to get 50m. Ben and I used a 60m tape to measure the distance.

On the first round I stopped about 20m short and started to do my sit-ups and Ben was kind enough to remind me that I still had another 20m to go to reach 50m. Glad he was there or I might have short changed myself throughout the whole WOD.

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull-ups: 13 + 14 +13 + 11 + 9 + 7 + 7 + 8 = 82 (+9)
Push-ups: 24 + 20 + 13 + 12 + 9 + 9 + 10 + 9 = 106 (-13)
Sit-ups: 13 +13 + 12 + 13 + 12 + 12 + 12 + 12 = 99 (+1)
Squats: 16 + 16 + 15 + 15 + 16 + 16 + 16 + 17 = 127 (-24)*

Rep Total: 414

PR'd on pull-ups and was one off from my best on Sit-ups. Squats and Push-ups decreased significantly.

*I can say that all my squats are legit. I made sure to drop below parallel and open my hips at the top. In the past I had been short stroking it for speed. The increased ROM definitely decreased my rep total.

Not sure what is up with my push-ups. I'm a little frustrated with that.

Weighted Pull-ups 7x1

BW = 208.3 (compared to 211.8 last time.)

45-55-70-80-90-95(failed)-92.5

2.5lbs less than last time.

Tyler

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Subbed Pull-ups and Bar Dips (3:1) or Muscle-ups
SDLHPs as Rx'd

Time: 15:58

Wasn't quite feeling it today. Had a headache when I started and wanted to throw in the towel around the 3rd round.

Hip-Back Extensions and 400m runs

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

The difference between back extensions, hip extensions and hip-back extensions is explained very well in this video.Back Extension, Hip Extension, Hip-back Extension…[ wmv]

As Rx'd: 18:09

Runs felt pretty slow today. Betting on a lot of Pull-ups tomorrow...

Hang Squat Cleans and Push-ups

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

As Rx'd: 12:56

This was rough after doing Elizabeth yesterday. I almost let out a soft whimper when I saw this WOD posted last night.

I was pretty surprised though. The HSC were what I thought would be the worst part...and they were, but not as bad as I thought. I did the first two rounds unbroken and the rest were broken up into 8-7 or 7-8.

The push-ups bogged me down pretty bad. I did the first round unbroken and the second in sets of 15-15-5. After that is was 10-5-5-5-3-2...and uglier from then on.

I need to go back to doing 300-500 push-ups a day I think. I was much stronger on push-ups when I was doing that.

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips (subbed 3:1 for Bar Dips)

Otherwise as Rx'd

Time: 10:51

I say this every time, but I think I am going to try power cleans instead of full squat cleans...they freakin hurt...

My form is improving though. I did have some form degradation towards the end of the WOD due to fatigue, but I feel like my squat clean has come a long way since I started doing them.

CrossFit Total

Back Squat: 425 (tied PR with a Belt)
Shoulder Press: 185 (best is 200)
Deadlift: 420 (10# less than my best)

All lifts were raw.

CFT: 1030

Fran

Running a day behind. Went back home and got back too late to do this WOD yesterday.

I did run a slow 4 miles with Amanda on Sunday though.

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

as Rx'd: 2:57

PR by 3:10 back in February.

5K Run

As R'xd: 24:39

Previous best: 25:12

PR by 33 seconds.

250m Row, SDLHP, and Pull-ups

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Subbed 200m run indoors. Had to run 10 lengths of the weightroom. It was pitch black and raining this morning.

Note to self...Sub KB swings next time.

Total Rounds: 5 + 200m run + 21 SDLHPs.

PR'd by 1 and 1/3 rounds.

Went ahead and finished my 15 Pull-ups after time was up.

Thrusters 7x1

Had to do this one quickly during my plan period...

Warm-up
45# x 10
135# x 3

185-205-215-225-235-245(f)-245-255(f)-255(f)

Couldn't find enough hip drive when I hit 255. The second attempt at 245# felt easy, but the extra 10lbs was a different story.

This ties my best from last time. Best ever is 255 but I was weighing 220. Weighing consistantly around 209-210ish nowadays.

Muscle-up Alternative

30 Muscle-ups for time.

The most muscle-ups I have ever done at one time was 2...yesterday. I probably should have devoted some time to work on the muscle-up but wanted to get a workout in.

Decided to scale using a 5:1 conversion for pull-ups/dips:muscle-ups.

150 pull-ups and 150 dips for time.

Previous time on 7/17 was 13:33.

Today's time (10/5): 12:27

Power Cleans, Sit-ups, and Back Extensions

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

As Rx'd: 7:27

Did two Bar Muscle-up in a row without falling off the bar. Hoping for three tomorrow...

800m Run, Pistol Squats and Sit-ups

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Time: 14:10

Scaled the wieght to a whopping 10# KB for counterbalance. I have never been able to do pistol squats very well. Have toyed around with them some, but always had to use a safety rack or door frame for support.

Today I did all reps as Rx'd so I feel pretty good about that. Had some balance issues, but pretty pleased for today. Definitely could not have done the 1 1/2 pood KB Pistols.

Also did my first Bar Muscle-up...pretty fired up about that.

The Dirty Dozen

Weighed in at 207.8 today. First time in the 207's.

@ 6:30am
WU: 5 reps of each exercise

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (Subbed 75 Bard Dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball (subbed 45# Barbell Thrusters)
3 Rope climb ascents (No rope...subbed 45 Towel Pull-ups)

Time: 19:33

Did everything unbroken except KB swings (15-15), Dips (sets of 8-15) and Towel Pull-ups (sets of 5).

Felt like I could have or should have pushed through the KB swings harder. Towel Pull-ups were the worst thing in the whole circuit for me. I would have failed epically if I had to climb a rope three times...I would still be there staring at the rope...

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

As Rx'd: 9:53

Previous time:13:16*

*last time I did Helen it was 15min after doing DT.

Snatch 7x1

This lift is definitely a goat of mine...very frustrating. Need to spend some time working on this one.

Felt good starting out, but hit a wall...not sure if it was mental or physical.

155-165-175(PR)-185(f)-185(f)-165-175(f)

Did two sets of 5 @ 135# to focus on form and dropping under the bar.

I think I might have started too heavy and jump up in weight too fast. Might go back this afternoon and work on it some more...we shall see...

Thrusters, Hang Power Cleans, and Sumo- Deadlift- High-Pulls

Complete as many rounds as possible in 20min of:

95lb Thrusters, 5 reps
95lb Hang Power Cleans, 7 reps
95lb Sumo-Deadlift-High-Pulls, 10 reps

As Rx'd: 14 rounds in 19:56.

PB by 1.5 rounds. Back in August I only did 12 rounds + 5 Thrusters + 4 HPCs.

Was able to transition between and do all thrusters and HPCs unbroken and with out dropping the bar through round 7. Then I was able to do all thrusters and HPCs through rep 5 before dropping the bar. Grip is definitely improving. I think it made a difference today.

Thrusters, Hang Power Cleans, and Sumo-Deadlift-High-Pulls

Complete as many rounds as possible in 20min of:

95lb Thrusters, 5 reps
95lb Hang Power Cleans, 7 reps
95lb Sumo-Deadlift-High-Pulls, 10 reps

As Rx'd: 14 rounds in 19:56.

PB by 1.5 rounds. Back in August I only did 12 rounds + 5 Thrusters + 4 HPCs.

Was able to transition between and do all thrusters and HPCs unbroken and with out dropping the bar through round 7. Then I was able to do all thrusters and HPCs through rep 5 before dropping the bar. Grip is definitely improving. I think it made a difference today.

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Must complete 100 of each exercise before moving on to the next.

As Rx'd: 17:45

Previous time 19:18

Went into it thinking I could do sets of 25 pull-ups to get my 100 in, but ended up doing 25-20-10-7-6-6-5-5-5-6-5

Did 30 Push-ups unbroken then 10 and sets of 4-5 following to finish out.

All sit-ups were unbroken. Took it slow and steady and kept moving.

Took the same philosophy with the squats. Took about a 2 second break after rep 56ish and then slow but constant movement to finish.

Pull-ups and Push-ups really bogged me down this time.

Squat Clean and GHD sit-ups

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

As Rx'd: 11:08

GHDs bogged me down a bit. All Squat Cleans were legit and unbroken.

Body Weight Bench, Pull-ups and Squat

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Body Weight: 209.2

Weight used: 210

Bench-Pull-ups-Body Wt. Squats @ 6:30am

20-38-25*
13-21-21
12-20-22

DNF rounds 4 and 5. I ran out of time and had to get to a meeting. This WOD took longer than I thought it would. I wanted to go faster, but I just couldn’t make myself. The squats sucked! They totally wiped me out. Had a visit from pukie this morning as well. First time since starting Crossfit. I have had several “almosts”, but today was the real deal. I had to lay down for about 20 min to recover. Everytime I stood up, the room began to spin and my world started to fade to black…good times right?

*My first set of squats I know I shorted mysefl. I could have gotten at least 30, but I racked it…not sure if it was because I knew I still had 4 more rounds to do or what. Kind of mad at myself about that.

I am planning on going back to finish my last two rounds later. I know it is not Rx’d and am missing the intended outcome by splitting it up, but I want to at least get 5 rounds in. Next time I will plan for more time and hopefully make it through…

Came back in before practice and knocked out the last two sets.

Bench-Pull-ups-Squats
18-30-25
12-16*-25

*tried doing a butterfly kip to see if I could and that messed up my rhythm a little. Felt like I was fighting what was natural and forcing myself to do something unnatural. Need to remember to practice that at a time other than during a WOD...

Deadlift 7x1

315
335
355
385
405
420
430 (15# PR for no belt and a 5# PR over my best with a belt)

Friggin sweet!

Shoulder Press, Push Press, and Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Warm-up with 95# x 8 and 135 x 3

SP 5 x 1
165-175-185-190-195(f)-195(f)

PP 5 x 3
185-205-215-225-235

PJ 5 x 5
185-205-225-235-245

HSPUs and L-Pull-ups

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups (Subbed Tuck Chin-ups)

Did HSPUs as Rx'd. First set was unbroken and did 10-4-4. From there I was doing about 6-8 at a time with a few sets of 2-3 to finish out a round. Had to do Tuck Pull-ups...which became kipping tuck pull-ups by the end of it. Really got bogged down on those. In hind-sight I probably should have scaled those back some. Definitely exposed an area of weakness I need to improve on.

Total Time: 14:43

GHD Sit-ups and Back Extensions

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

As Rx'd: 10:46*

*Had to readjust the GHD machine after my first round. The footholds were too low. Wasted about 5-10 seconds doing that. The knob on one of the footholds was missing and I was trying to hurry and change it and the little screw I was trying to pull kept slipping out of my hand.

Still PR'd by 34 seconds. Previous time back in July was 11:20.

Daniel

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

As Rx'd: 18:28

Runs killed me. Felt like I was running with lead shoes on, but I did PR on my max pull-ups. I did 41 unbroken. Previous best was 35 back on 07/31/09 when we did Nicole.

Made it to the pull-up bar to do my last set of 50 pull-ups around the 15:08 mark and it took me a little over 3min to do the 50. I did 14 unbroken and then it was all sets of 5-6 with the last 5 being 2-1-1-1. I was toast.

Front Squat 5 x 3

Warm-up
135-185

5x3
225
245
265
285
305(x1)
295(x1)
275(x1)

Felt pretty good through 285 and then jumped to 305. In hind sight I wish I would have went up 10lbs instead. Was having a hard time keeping my chest and elbows up. Last time I did 290 and I think I used a belt, this time I did not use a belt and got 285.

Next time I will be wiser on how fast I jump weight. Live and learn...

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

As Rx'd at 6:30am

10:07

Double Unders killed me, but I did all the reps. The round of 50 and 40 ate up most of my time. I would knock out a chunk in the beginning and then fatigue would set in and I would look like Bambi trying to jump rope.

On the bright side I did PR in a way. I did 20 DUs in a row 2-3 times (rounds 40, 30, 20). Was able to do the round of 30 in three sets (20-5-5) and the 20 and 10 round unbroken.

Showing some progress in the area of DUs.

Cash Out:
One-legged squat practice
Static Pause pull-ups.

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

As Rx'd

Time: 4:15 (new PR)

All DLs were unbroken, HSPUs were a different story. I have been slacking on doing them in my warm-up and it showed today.

Did all 21 unbroken, and few were a little shy of forehead touching at first until I got into my groove. The 15 round I hit the wall. Did 8-4-3 and the 9 round went 4-2-1-1-1...I was toast.

PR'd by about 30 seconds though. Will definitely be more diligent towards doing HSPUs and I want to start doing/practicing one-legged squats as well.

Barbara

Sucked it up today...

On 5-26-09

2:55
2:55
3:05
3:10
3:18

Today's times (9-11-09)*

3:05
3:04
3:16
3:27
4:00

*All squats were full ROM with completely open hips at the top. Sticking to my committment to do it right and not cut corners regardless of my overall time on the WODs. Will do better next time.

Push Jerk 5x3

185-205-225-245-265 x1-255 x1

In hind sight I shouldn’t have jumped up so fast after 245. I blew the first rep of 265 up pretty easy, but when it came back down my elbows dropped and had to fight to keep from dumping it. From there I seemed to have lost my mojo. Tried dropping to 255 and had the same result. Just no pop.

Maybe next time…

Cash out: Hand Stand practice

Walking Lunges, Box Jumps, and Weighted Pull-ups

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

This one was rough for me. I contains 2 of my worst exercises...box jumps and weighted pull-ups.

Last time I did this WOD back on 5-17-09, I had to scale the weight down to 25lbs and only did 15 reps on 3 of the four rounds.

My time on 5/17/09 was 22:55

This time I did it as Rx'd from beginning to end. First set of Pull-ups I did 14-15 unbroken. The rest I was doing sets of 5-6, then eventually 4-5 and 1-2 on my last round. Lost a lot of time falling off the bar, but wanted to do it legit so I would have something to compare back to.

Today's time: 24:44

Definitely room for improvement.

Crossfit Total

Today was a rushed one. Was trying to superset Shoulder Press and Deadlift in order to save time.

All lifts were done raw with no belt. BTW, what is Crossfit’s stance on the use or disuse of belts? Does it matter?

Squat: 415 (PR for no belt) best prior was 405 no belt. Best since starting Crossfit is 425 with a belt.

Shoulder Press: DNF but I did put up 165 pretty easy before I had to leave.

Deadlift: 405

I worked up to 385 before we had to get to film session. Came back after sitting in the film room for 45-50min and pulled 405. Felt like my lower back was tweaked a little. Put 420 on the bar and started to pull, got it about an inch off the ground and dropped it. Really felt like I could have pulled it, but my lower back felt “funny” so I called it quits. Didn’t want to get too greedy.

Kind of a lack-luster day…might come in tomorrow and finish shoulder press. Was hoping to break into the 1000. After the decision to stop using a belt I haven’t broke 1000 since my first CFT back in January of this year.

CFT: 985…blah…

Run 400m and 25 Burpees

6 rounds for time of:
Run 400 meters
25 Burpees

This WOD was definitely not one of my favs. Felt like the Burpees were easy and the runs sucked.

Done at the track.

Total time as Rx'd 22:23

Clean and Jerk 7x1

Burgner WU

185-205-225-245-265(f)-255(f)-225-235-245-255(f).

I suck at Powercleans...and I just wasn't feeling it today.

Late night + early morning = sucky WOD...

5K

As Rx'd...

25:12

PR'd by 50 seconds. My best prior to this was 26:02 back in June and my most recent was 26:11 back in July.

Can't wait to go under 25min...that will be awesome.

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips (subbed 63, 45, 27 Bar Dips)

Did full squat cleans for all reps. Made it through the first round okay, but the second round of 15 sucked. Of course the 3:1 dip conversion sucked as well...

Previous time on 4-30-09: 18:55

Today's time: 10:59

PR'd by 7:56...guess I can't complain about that.

Next time I am doing power cleans just so I can compare to the other guys and see how I stack up....

Row, Thruster, Pull-ups

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

We have no rower so I subbed the running mentioned above.

Time: 21:27*

*I accidentally stopped my watch during my set of 15 Thrusters. I guess my wrist hit the button. I noticed before I jumped on the Pull-up bar and started it. I added 1 min to my overall time of 20:27 to make up for the mishap.

All Thrusters were done unbroken and I slipped off the bar on my 14th rep of the set of 15.

Weighted Pullups 7x1

Buy-in:
Some GHD sit-ups and Back Extensions.
Jump Rope with some DU practice

Weighted Pullups:
Body Weight (211.8)
25#
35#
45#
55#
65#
75#
85#
90#
95# (had to fight to get my chin over the bar on this one. Got my nose over, started to go down, then pullled hard and added a little flutter and got my chin over...does that still count?)

100# (couldn't quite pull this one. Got to eye level with the bar and then fought with it for about 3-4 seconds before accepting defeat.)

Never done this before. Didn't know where to start and wasn't sure what to expect. I guess I am pleased. Almost pulled the bean. Maybe next time.

95# Snatch and 400m Run

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Time: 16:25

Did all snatches through the third round unbroken. Got to the 13th rep on the 4th before dropping the bar. Broke up the 5th round of snatches like so...10-3-2. Chalked up twice in between running and snatching. Probably lost a few seconds there and I'm not sure how much it helped really.

This is a reminder not to mess with the chalk next time and just push through.

Overhead Squats 5x3

135
165
185
205
225
245 (x2...missed the third. Bar came forward too much and had to bail)

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (8 pull-ups/8 dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Can't do Muscle-ups so I did a 4:1 substitution for comparison to last time.

My grip really started failing me about halfway through this one. I was littlerally falling off the bar. I think I was able to get to about 10-11 rounds before coming off the bar last time.

The Thruster, HPC, and SDLHP WOD the day before had to have had an effect.

Today's effort (8/27/09) 12 rounds plus 4 Pull-ups

Last time I did 12 rounds even.

Thrusters, Hang Power Cleans, and Sumo Deadlift High-Pulls

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

As Rx'd:

Last time on 7/25/09 I did 11 Rounds + 5 Thrusters, 7 HPC, and 5 SDLHPs

Today (8/26/09): 12 Rounds + 5 thrusters + 4 HPCs

This is a new PR, but barely. I was totally tanked at the end. Was hoping to get at least 13 rounds in, but I couldn't find the gumption. Guess I was staring at the bar too much hoping it would move on its own...

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Previous Dates and Rounds
5/13/09: 24 rounds + 5 pull-ups + 10 push-ups
6/9/09: 25 rounds at 19:56 on the clock.
7/26/09: 26 rounds + 4 Pull-ups

Today's time (8/24/09): 27 rounds + 2 Pull-ups

Did not realize I PR'd today. Legs felt tanked and Ben beat me by 3 pull-ups. I really thought I did worse than last time. I guess you can say I am somewhat pleasantly surprised.

Really tried to focus on making sure my squat reps were legit with proper depth, extension at the top, and no bending over at the waist. Can't say that all my reps were legit. There were times that I would slip back into old habits, but I can say with confidence that I corrected myself everytime with a majority of the rounds being legit through every rep.

Maybe 28 rounds is in my near future. I am vowing to do all reps legit from here on out. No matter what the time!!!

Hang Power Cleans 7x1

135
185
205
225
245
255
265
275
285*
295 (failed)

No wraps, hook grip.

*PR'd by 20#'s!!!

Cashed out with:
3x10 of Bench and Squat

Bench: 225-235-245-275(5x's with a spot on the last rep)
Squat: 135-185-225 (Trying to loosen up after Karen and the Lunges.)

Lunges, Pull-ups, and Sit-ups

For Time
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Previous Time on 6-13-09: 9:31

Today's time on 8-21-09: 9:17

PR by 14 seconds

Karen

For time:
150 Wallball shots, 20 pound ball

No Wallball...subbed 45# thrusters.

Previous time: 9:35

Today's time: 8:08

Push Press 7x1

CFWU x 3

135-185-205-225-235-245-255(failed)-245-250-255(failed)

ugh...

Double Unders and Sit-ups

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

DU: 128
SU: 181

Need to practice DUs more often. I think the most I was able to string together at one time was 12...

Ryan

Five rounds for time of:
7 Muscle-ups (subbed pull-ups and bar dips 4:1)
21 Burpees*

*Each burpee terminates with a jump one foot above max standing reach.

Time: 26:19

This one was rough for me...

Front Squats 7 x 1

225
255
275
275
295*
315(failed)
295
225x5

* Put on a belt.

Wasn't feeling it today. Maybe next time.

Death by Pullups

As Rx'd

15 rounds + 12 in the 16th minute.

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Holy crap this was a tough one.

As Rx’d

Body Weight: 215

Deadlift: 325
Bench: 215
Clean (Power): 165

Time: 29:20

gonna feel this one in the morning…

800m Repeats

Did these this morning before work...These sucked!

Warm-up: jog 400m

3:30
3:29
3:31
3:33

Previous times back in early May of 09.
3:35.00
3:23.03
3:32:03
3:24.38

I did cut my recovery time between sets in half due to necessity more than choice. Rested between 1:30-2:30 between runs. Last time I was resting every bit of 5-6min.

Tabata Something Else

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where...

the first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally,
the last 8 intervals are squats.

There is no rest between exercises.

Rep Totals: (Compared to 5-10-09)
Pull-ups: 15+13+12+8+8+7+7+6 = 76 (73)+ 3
Push-ups: 27+24+15+14+11+10+9+8 = 118 (119) -1
Sit-ups: 14+12+12+12+11+11+12+12 = 96 (98) -2
Squats: 25+20+22+18+17+16+15+16 = 149 (151) -2

Total Reps: 439 reps (-2 from last time; 441 reps on 5-1-09)

After hauling hay for 7 hours straight yesterday, I really thought pull-ups would be my worst, but they ended up being the only thing I PR'd on. Everything else I went down on by a rep or two. Not sure how Daniel came out, but I am sure he is wondering whether or not hauling all that hay impacted the outcome this afternoon.

Still a great WOD though. Thanks to the Love Doctor for getting my lazy bum into the weight room.

Deadlift 5x5

275-315-335-355-375

All sets done with no belt.

L-Pull-ups and Legless Rope Assents

Went into this one knowing it was going to be more of a skill day. My inability to do L-pullups or climb a rope were the two deciding factors. There were some logictical issues as well with where the rope hangs and having the kids in tow.

Ended up doing 3 leisurely rounds of 21 Tuck pullups and 15 towel pullups.

On a positive I was able to do all pullups with a tuck. Couldn't do that last time this came up. Did it in chunks of 5-11 or so.

Also strung together 10 double unders in a row. Previous best was 7. Love I'm coming for you...lol.

SDLHP, Burpees, and 400m Run

Three rounds for time of:
Row 500 meters (Subbed 45# SDLHP)
21 Burpees
Run 400 meters

As Rx'd: 14:31

Last time I did this in 18:18.

Fight Gone Bad

We went to Ha Ha Tonka yesterday with the kiddos to do some hiking. When I saw this sign I told Amanda we ought to do 3 ascents followed by 21 burpees for time, but she didn't think it would be a good idea. I even volunteered to carry Owen and let her carry Maisie...

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball (subbed 45# BB Thrusters): 37, 25, 20 (82)
Sumo deadlift high-pull, 75 pounds: 30, 20, 15 (65)
Box Jump, 20” box: 25, 17, 15 (57)
Push-press, 75 pounds: 30, 21, 20 (71)
45# KB Swing* (No Rower): 23, 17, 17 (57)

*reminder for next time...use chalk...hands were slipping

Total Score: 332

Up from 323 on 3-29-09.

A PR is a PR, but I'm not extremely pleased with this. Thought I would do better. Came in at 5:30-45pm to do this after working in my room. It was hot, I was alone, and hiking 2.5-3.0 hours with three kids in tow at Ha Ha Tonka the day before might have played into the results. I am curious to see how I do next time. Didn't feel like I was very into it. I had to beat down the urge to quit after the first round.

JT

JT
21-15-9 reps of:
Handstand push-ups
Ring dips (No rings…subbed Bar Dips 3:1)
Push-ups

Last time I did the first round as Rx’d with the 3:1 sub for ring dips and then went to do the set of 15 HSPUs and barely got 2 so I switched to piked off of a box.

Previous time was 10:46 with the box progression HSPUs for sets 15-9.

Today’s Time as Rx’d: 13:20

I did the first set of 21 HSPUs unbroken, but all HSPU sets thereafter were done in sets of 2-3 with a whole lotta arm swinging in between.

Back Squats 7x1

Buy in: CFWU x 2 (only did 5 pull-ups each round)

Back Squat Warm-up
135 x 5
225 x 3
275 x 2

Sets
315, 335, 365 (tied PR), 385 (new PR*), 395 (failed), 315, 325

Cash Out:
225 x 10

*All Sets were done raw with no belt and A2G. My best in the last 6 months is around 435, but that is with a belt on. Still have a lot of ground to make up.

Ben and I were reminiscing of the days of old when we used to put 315 on the bar and do sets of 15-20 because we didn't feel like going heavy...those days feel like a they were in a different lifetime...

Amanda's Totals

Buy in: Nag at Husband for getting her in the Weightroom so early...

95, 115, 135, 145, 145, 165

Cash Out: Nag at her husband for taking so long to post workout totals...

but I still love her...

Nicole

Complete as many rounds in 20 minutes of:
Run 400m
Max rep Pull-ups

1. 400m + 35 PUs
2. 400m + 20 PUs
3. 400m + 13 PUs
4. 400m + 11 PUs
5. 400m + 11 PUs
6. 400m + 9 PUs
7. was at approximately 350m of the 7th 400m when time ran out. Finished 7th in 20:18

On 6-26-09: Got through 6 full rounds and got to the 200m mark on the 7th 400m when time ran out. Pull-up total was 91.

Today, 7-31-09: Added 150m and 8 pull-ups (99 total)...one stinkin pull-up away from my goal of 100 pull-ups.

Also, I upped my max total of pull-ups by two. Previously the most I had done at one time was 33, today I did 35 after running a 400m. Pretty pleased with that.

Amanda's totals:
1. 400m + 6
2. 400m + 5
3. 400m + 8
4. 400m + 7
5. 400m + 6
6. Finished 6th 400m in 20:12.

Total Pull-ups: 32

Rest Day

As Rx'd

Going to chase the kiddos around the park before football camp from 1-8pm tonight...

10K

Previous time on 7-1-09: 56:36

Today's time: 57:03

First 5K was faster this time, but sucked it up on the back half...

Clean and Jerk Ladder

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Posted a question on the BrandX message board about whether to do Power Cleans or Squat Cleans and for comparison, and maximal power output, it was recommended to do Power Cleans instead of Squat Cleans. Squat cleans would have changed the WOD significantly by decreasing the power output, but increasing the amount of Work due to the force being applied over a larger distance.

That being said I did power cleans instead of squat cleans and this is how it came out:

Completed Rounds and Reps: 11 rounds + 3 reps.

Did not record rounds or reps the last time I did this, but I am pretty sure I only did 8 rounds even. If that is so I achieved a new PR by 3 rounds and 3 reps.

Cindy

Buy in:
Jump rope and stretching

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Previous Dates and Rounds
5/13/09: 24 rounds + 5 pull-ups + 10 push-ups
6/9/09: 25 rounds at 19:56 on the clock.

Today (7/26/09)
26 rounds + 4 Pull-ups

Cash-out:
Did one extra round of 5 pull-ups, 10 push-ups, and 15 body squats

Need to practice Pistol Squats do I can do Mary...but I would like to hit 30 rounds on Cindy before I switch over.

Wall-ball, GHD Sit-ups, and BEs

AMRAP in 20min of:
10 Wall-ball shots (subbed 45lb thrusters)
10 GHD Sit-ups
10 Back Extensions

I need to make a 20lb med ball to use. I know thrusters are faster, but I can't bring myself to use a med ball that is not Rx'd.

Total rounds completed:
15 + Thrusters & GHDs
Went ahead and finished the back extensions after time.

Amanda used the Olympic bar with the ends taken off (20-25lbs) for thrusters instead of the wall ball shots.

She completed 11 rounds + Thrusters & 9.5 GHDs. She was touching the ground on her 10th GHD when the timer went off.

Lynne

CFWU x 2 (no pull-ups or dips)

Five rounds for max reps of:
Body weight bench press
Pull-ups

Body weight: 214.2 (butt naked) down fromk 219 (socks and shorts) on 6-9-09

Bench Press (215): 21, 17, 13, 11, 10 (72 total reps) Down from 79 total reps at 220#.

Pull-Ups: 33, 28, 30, 30, 29 (150 total reps) Up from 140 total reps on 6-9-09.

Ben and I rotated lifts. I would bench then he would bench, then I would do pull-ups and he would do pull-ups. Probably rested too much between sets, but we were going for max efforts and wanted to be totally recovered. Again, I was pleased with my pull-up totals, but disappointed with my bench. Was hoping for at least 25 reps on the first round...thinking about incorporating it into my warm-ups once or twice a cycle.

Amanda's numbers:
Bench (65#): 15, 11, 9, 6*, 7 (48)
Pull-ups (assisted with feet on raised bench): 15, 12, 10, 10, 11 (58 total)

*our oldest son came up and put his hands on one end of the bar around reps 5-6. Caused her to get off balance. She couldn't recover and she had to rack it.

DT

Buy in: CFWU x 3

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Rx'd weight and reps...

Previous Date and Time:
4-15-09: 11:47

Today's Date and Time:
7-23-09: 8:48

PR by 2:59. Pleased with that for now...

The logistics...
Round 1: all lifts and reps unbroken, didn't drop the bar
Round 2: all lifts and reps unbroken, didn't drop the bar
Round 3: Made it through the DLs and 2 HPC before dropping the bar. Finished last 7 HPC and 2 PJs unbroken. then finished 4 PJs.
Round 4 and 5: All DLs unbroken, dropped bar, then HPC unbroken through 4-5 reps, then finish. All PJs for rounds 4-5 unbroken.

Amanda's Logistics:
4 rounds in 12:04...realized she stopped short.

Finished 5th round in 1:52.

Weight used: 60# for DLs and HPC and 55# for PJs.

Really proud of her. She maxed out on HPC at 80# the other day and did 5 rounds of 9 with 60# today. She is transforming in both body and mind.

RIP DT, thanks for your service and sacrifice...

Deadlift 7x1

CFWU x 3

Deadlift 7x1

Did all lifts Raw with no belt.

315-335-355-375-395-405-415 (PR)

My best with no belt was 405 on 6/29/09

Best ever with a belt is 430.

Still working towards that. I do like the feeling of being able to do it without a belt. Feel like it is more legit and functional. I don't always have a belt to put on when I need to lift something heavy. I feel like my core and lower back are definitely getting stronger.

Amanda's lifts

115-125-135-145(old PR)-150(PR)-155(failed)-115-125

Cash Out:
15 reps of
GHS
Back Extensions
Pull-ups

5K

Today was a little off for me. I have been pondering the outccome ever since I finished. I know I felt a little fatigued from yesterday's WOD...to be expected, but I really felt like I was pushing it pretty good. Thought it would be close, but that I would for sure PR a little.

Last time: 26:02

Todays's time: 26:11.

The only thing that I can figure is that

a) My muscles were more fatigued than I accounted for and I was just dragging tail regardless of what it felt like, or...

b) I ran a new route today due to road construction which included 14 turns rather than just 4 turns round trip like my normal route. Might seem minute, but ten extra times to turn corners and accelerate could account for the extra 9 seconds over the course of the run...I don't know...it's all speculation...hopefully my normal route will be open by the next time this comes up.

I'm out...

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (subbed 45# BB Thrusters)
50 Burpees
50 Double unders (subbed Tuck Jumps)

Last time I did 50 Tuck Jumps as a sub for Double Unders. Today I did 12 Double Unders and 38 Tuck Jumps. I was getting really bogged down so I switched over.

Previous Time: 33:36

Today’s time: 21:46*

*was sitting around with some friends talking about how to do bar muscle-ups when one of my pals said you have to really bring your knees up like doing Knees to Elbows and then it hit me….we didn’t do KTEs. One of my friends got to the weightroom early and wrote down the order of the exercises on the white board so we could reference it when we were breathing too hard to think…except he left off the KTEs by accident.

So my official time is unofficial since I did not do the KTEs within the time limit. I did go ahead and do them after I realized it, but I had already stopped the clock and rested for about 5-7 min.

I estimate an extra 3-4min for the KTEs had I done them within the WOD. That would have still put my time well below last times.

Oh well…live and learn. I will be sure to double check the WOD on the board next time before starting a WOD.

30 Muscle-up Alternative

No rings and still can't do a bar muscle-up yet...getting closer. Need to devote some real time to working on it if I am ever going to be able to do it.

Buy in:
CFWU x 3 (no pull-ups or dips)

According to the scaling on BrandX, it is a 5:1 sub ratio. I did 150 Pull-ups and 150 Dips broken up into 5 pull-ups then 5 dips for 30 rounds.

Previous Dates and Times
2/3/09: 21:35
4/12/09: 17:35

Today's Time:
7/17/09: 13:33

Cash Out:
5 rounds of...
10 KTEs
15 Crunches
20 Push-ups

Hang Power Clean 7x1

CFWU x 2 (no pull-ups)

Hang Power Clean

135-185-200-215-230-245-255-265-275(f).

Decided to use a hook grip from the git-go. Results were pretty good. This is a PR of about 50-60 lbs for me. In the past, my grip was too weak to pull the weight once I got past 205-215 or so. The most I can find on record for a hang clean without using straps is 205. With straps the most I can find on record is 325lb. Still a big difference, between straps and no straps, but I definitely made progress towards closing the gap.

Cash Out:
5 rounds for time of:
275lb Deadlift, 5 reps
10 Burpees

Previous dates and times for this WOD:
5/8/09: 3:34
6/5/09: 3:12
7/16/09: 3:09

Could definitely feel it in my hips on this one. Didn't feel as strong on the DLs. Still hurting from the GHD sit-ups, but still managed to PR by 3 seconds. Really hoping to drop under 3:00min next time...we shall see though...

Nancy

5 rounds for time of
400m Run
95lb Overhead Squat, 15 reps

as Rx’d

4/3/09: 16:18

Today’s time (7/15/09): 14:18

Amanda's time and logistics:

She used an Oly bar with the ends removed for the first one and a half rounds then scaled back to a 25lb bar by the end.

Total time: 24:30.

Thrusters 7x1

Still trying to get caught up.

95(2)-135-185-200-215-230-240(f)-225-235-245

Better than last time (240). But not as good as my best (255).


I guess I am going to start keeping track of Amanda's progress as well. She created a blog, but has a hard time keeping it updated.

Amanda's time for the 30 GHDSUs and 25 BEs, 5 rounds was 30:55. She had to stop and puke somewhere between the 3rd and 4th round...but she finished like a champ. Proud of her.

Deck of Cards

This is a WOD Amanda and I did while camping at Roaring River. It is a pretty good workout and all you need is a flat surface and a deck of cards.

Here is how we played...
Clovers = Push-ups
Spades = Body Squats
Diamonds = Sit-ups
Hearts = Burpees (because we all love them!)
Jokers = 5 of each exercise

When a card is drawn, you do the face value for reps. For example, if a 5 of spades is drawn, you do 5 Body Squats and so on.

Jacks = 11 reps
Queens = 12 reps
Kings = 13 reps
Aces were high = 14 reps

We set Cael (my 4 3/4 year old as he would tell you) up with a deck of cards containing 4 jokers and he flipped the cards to tell us what to do.

I went through the entire deck plus 5 jokers (Owen, my 23 month old stuck in an extra Joker from another deck...little stinker) for a total of 57 cards.

104 reps per Suit (exercise) x 4 suits = 416 reps.
Add in the 100 extra reps to account for the 5 jokers played and you get a grand total of....

516 reps!

Not a bad workout.

Total time: 25:15

There were a few instances where I had to refocus Cael and or draw my own card, might have added some time, but who knows. Really enjoyed this WOD for a change up.

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Here is how it all unfolded…
Round and Number of Sets per round.
1. 1 set (as Rx'd with 45#)
2. 1 sets. (as Rx'd with 45#)
3. 3 sets (1 with 45# + 2 with 35# + 5 Strict + 7 Kipping)
4. 5 sets (35#)
5. 5 sets (35#)
6. 5 sets (35#)
7. 5 sets (35#)
8. 5 sets (35#)
9. 5 sets (35#)
10. 5 sets (35#)

Current Time/Sets: 30:33/40 sets

Previous Time/Sets: 26:02/24 sets

Last time I did three Weighted and 12 kipping. This time I tried to stay true to the Rx'd WOD and did 3 weighted, 5 strict, and 7 kipping. Had a PR in the fact that I did two rounds in only one set with the Rx'd weight and reps. After that I had to scale to 35#. Took me almost twice the number of sets to get it in and about 4min longer, but at least I have a foundation to build on for next time. My goal is to get three rounds in one set as Rx'd and see what happens from there next time.

GHD Sit-ups and Back Extensions

Buy-in:
3 Rounds of:
OHS 45#
10 HSPUs

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Previous Times:
1-26-09: 17:25
3-31-09: 15:32
5-14-09: 12:29

Today's Date/Time
7-13-09: 11:20

Cash Out:
Double Under Practice
L-Sit
L-Hang
Skin the Cat

400m and Body Squats

Four rounds for time of:
Run 400 meters
50 Squats

Went to the track today to do this one to make sure it was legit.

Warm-up:
400m jog, stretch and form running (high knees, buttkicks, A-skips, etc.)

Previous date and time:
5-20-09: 12:46

Today's time: 12:46...what a coincidence huh?

All of us are hurting pretty bad after Tuesday's Front Squat WOD. I was not expecting to do as well as last time. I was hoping to at least do it under 15:00min. I am pretty pleased considering the state of my legs going into it. In hindsight I can't help but think I could have cut a second or two here or there to get a new PR, but during the WOD I felt like I was wide open. Had to break up the Body squats on rounds 2-4. No real pattern. I would just do them until my legs felt like they were burning up...push through a couple more, stop for a second and then keep going...knocking them out in 10-15 rep chunks. I know I did at least 20-25 before stopping on each set. First set was all unbroken.

Cash Out:
50 crunches
50 leglifts
25 Push-ups
50 Toe Touches
50 Flutter Kicks
25 Push-ups

Will do approximately 3-4 hundred more push-ups throughout the day...

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (subbed Pull-ups and Dips 4:1)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (70# DB)

Played around with bar MU progressions off of a box, but I didn't feel comfortable and thought as fatigue set in I would waste time or get hurt one of the two so I subbed 4:1 Pull-ups/Dips: Muscle Ups.

12 rounds...

This WOD was frustrating for me. The 4:1 sub definitely played a role in the number of rounds completed....guess I need to start practicing bar muscle ups or break down and buy some rings.

Front Squats and GHD Sit-ups

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-ups

Dude...this WOD was rough, especially after doing Badger yesterday on my rest day. 90 squat cleans the day before made for an interesting Front squat day today. Legs felt like limp noodles when I got done.

Did the first two rounds of Front Squats unbroken. Due to degradation of form I had to break the rest of the rounds up. Couldn't keep from bending over due to muscle fatigue.

The rest of the rounds were broken up like so...
15 reps: 10-5
12 reps: 9-3
9 reps: 6-3
6 reps: 6 unbroken
3 reps: 3 unbroken

Total Time as Rx'd: 19:27

Definitely one of the toughest WODs I've done due to the time element, load, and reps Rx'd...but I think it is one of my favorites so far...in a sick, twisted, glutten for punishment sort of way.

Badger

“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Was shooting for as close to 30 minutes as possible and failed miserably. The Pull-ups and 800m runs killed me. I felt like I was doing a 400m shuffle followed by a 400m jog...there was, by no means, any running involved. If you would have told me 6 months ago I would be considering an 800m run a chance to recover, I would have laughed at you and called you stupid...but that is exactly what it felt like, a chance to recover...at least the first 400m. I was able to get into my grove and stride out a little more on the back half.

Here is how it all unfolded...

The Squat Cleans were all legit and came out like so...
1st round: 30 unbroken
2nd round: 11-10-9
3rd round: 12-8-6-4

Pull-ups looked something like...
1st round: 12-12-6
2nd round: 8-8-8-6
3rd round: 7-8-6-6-3

Split (elapsed) times:
1. 8:15 (8:15)
2. 13:05 (21:20)
3. 14:12 (35:32)

Total Time: 35:32...much room for improvement!

SP, PP, PJ

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Lost my Mojo somewhere between finishing Randy and starting this one. Got up to 180 on Shoulder Press (20lbs less than last time), 215 on PP (I did 230 2 times, but did not get the third. I did 235 5 times last time), and Did not do the Push Jerks. My mind wasn't in it, so I called it a day.

Gonna go home and get some rest...gotta go Badger hunting in the morning...

Randy

Trying to make-up for lost time here. Been out of town celebrating our 8th wedding anniversary. Ended up takin a couple extra rest days.

Make-up WOD #1: Randy

75 pound Power snatch, 75 reps for time.

Time: 4:10

Was hoping to be under 5 min with the possibility of breaking 4min. Made the first goal, but came short of the second. Maybe next time. Going to do today's WOD and will post results shortly...

10K

Woke up this morning and ran with the Cross Country team. It was a beautiful morning for a run. Couldn't have asked for a better morning.

I do not have my time from the last 10K back in January recorded. I don't think I had started my WOD blog by then. I do remember that I ran it in the park, it was cold, there was snow on the ground, and I only ran 6 miles instead of 6.2. I believe my time was around 61-63 minutes or so, but that is just a guestimate. I know it was not below 60min but I don't think it was more than a few minutes over.

Thanks to Coach Bandy, I ran exactly 6.2 miles today. He marked it off for me.

Today's time: 56:36

I know not all factors were equal, but I ran a little farther in less time than last time so I am pleased. I feel like I was talking to others a little too much in the beginning and was running pretty leisurely rather than for time, but then again, I may not have ran as well if I had been alone either. Suffering in company is much better than suffering alone for sure.

Not gonna lie...I'm hoping another 10K doesn't come up again for a few months...

Eva...the She Devil...

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps (70# DB)
30 Pull-ups

Been doing CF since beginning of January and Eva is by far one of the toughest I have done.
Started out feeling my way through. Really didn’t know how this was going to unfold. I told myself I was going to do at least the first round Rx’d and see how I felt from there.

Should have prehydrated better. My left quad was about to cramp and lock up. I felt it on the last 50m or so of the 4th 800m and on every rep of the KB swing afterwards.

Round splits:
Rd 1: 7:15 (7:15)
Rd 2: 10:00 (17:15)
Rd 3: 12:22 (29:37)
Rd 4: 12:19 (41:56)

Here is the break down of each lift.
70# DB swings…
Rd 1: 30 unbroken
Rd 2: 23, 7
Rd 3: 22, 8
Rd 4: 23, 7

Pull-ups 30 reps were broken up like this…
Rd 1: 16, 6, 6, 2
Rd 2: 10, 10, 10
Rd 3: 10, 10, 8, 2
Rd 4: 10, 10, 10

Read on the main site that the most elite do it in 30 minutes or so and you should scale to finish in about the same time give or take 3-5 minutes.

Time on my watch was at 41:56 at the end of 4 rounds so I stopped. At the time I was dying, but now that I am recovered I wish I would have sufferred through the 5th round just to say I did it as Rx’d all the way through. Next time it is 5 rounds or bust for me.

Cash Out: Went ahead and finished the fifth round not for time after about a 5-10 minute break.

Great WOD…Round one goes to Eva…

Cross Fit Total and CrossFit Football WOD

Squat: 405
Shoulder Press: 185
Deadlift: 405

Total: 995

All lifts were raw with not belt. Squat was A2G. Wish I would have done at least 190 on shoulder press now so I could at least be in the 1000lb club. I jumped from 185 to 205 and missed it twice. I will pay more attention to my numbers next time.

I also jumped from 405 on DL to 455 and couldn't budge it.

Decided I wanted to get some MetCon work in afterward, so I did the CrossFit Football WOD.

7 rounds for time of:

3 Handstand Push Ups
5 Power Cleans 185 lbs
7 Pull Ups (Chest To Bar)

As Rx'd: 11:26

All PU's were legit C2B. Grip on Power Clean felt like a limiting factor on this WOD. Had to stop to regrip several times. Did all C2B PUs unbroken until the last round. Did 4, 2 , 1...mentally weak I guess...

One Handed PP, DL, run 800m

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Loads:
65 on PP
135 on DL

Time: 23:44*

*Ran about 885m on the first round and then adjusted for the last three. Still estimate about 825-30ish with the extra distance in the weightroom to cover.

I am most definitely not a half miler!

Nicole

Complete as many rounds in 20 minutes of:

Run 400m
Max rep Pull-ups

1. 400m + 26 PUs
2. 400m + 17 PUs
3. 400m + 13 PUs
4. 400m + 13 PUs
5. 400m + 11 PUs
6. 400m + 11 PUs
7. 200m when time ran out...

Previously:
Got through 5 full rounds and finished the 6th 400m in 20:48ish...will have to check and update. I know I only did 77 PUs last time.

Did 91 PUs this time and almost one more round of running in.

20 minutes of Thruster, Hang Power Cleans, and Sumo Deadlift High-Pull

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

This WOD was brutal on the grip!

As Rx'd: 11 Rounds + 5 Thrusters, 7 HPC, and 5 SDLHPs

Finished 12th round in 20:31...

Did some Pistol Squat Practice and Double Under practice as a Cash Out.

Rest Day

Went in and messed around with the Hang Power Snatch. Had a hard time with maintaining my grip to pull.

Only went up to 165# felt like I might have been able to go a little heavier, but really wasn't too motivated to.

Did do some GHD sit-ups and back extensions along with 3 sets of 10 HSPUs. I placed two thick 45#plates and dropped my head between them to the floor. Only added about 1.5" to my ROM, but I could definitely tell a difference. I think I am going to try to work on those more.

Ran down and went through the Wells Fargo course at the Park today. It was a hot and muggy one. Had to wring out my clothes when I got back.

Skills I want to work on.
Hand Stands
HSPUs from 45 bumbers
L-Hangs/Sits
L-Pull-ups
Double Unders
Pistol Squats
Snatch

Front Squat 5 x 3

CFWU x 3

Warm-up:
95 x 5
135x5
205x3

5 x 3
245-265-280-290(f)-275-290(pr)-300(1 rep)

Pr'd by 5lbs.

Cash out:
Hang Power Snatch Practice.
225lb Bench Press 3 x 10
Ab work.

HSPU Helen; 400m, 21 reps of 1.5 Pood KB Swing, and 12 HSPUs

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Time: 11:32.5

For some reason I had a hard time getting into my grove on the HSPUs. On the first round I kept falling out of my hand stand which rarely happens. I bet I fell out about 3 times. I am sure I wasted a good 10 seconds just kicking back up into my hand stand.

I liked this WOD, but I, like others probably, wonder what it would have been like had we not done the massive press WOD just a couple days ago.

Hope to see this one again. Would like to go under 11:00 or even close to 10:00 min.

Weighted, Strict, Kipping Pull-ups

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.

Here is how it all unfolded…

Round and Number of Sets per round.
1. 1 set (as Rx'd with 45#)
2. 2 sets. (as Rx'd with 35#)
3. 2 sets (3 with 35# + 12 kipping)
4. 2 sets (3 with 35# + 12 kipping)
5. 2 sets (3 with 35# + 12 kipping)
6. 2 sets (3 with 35# + 12 kipping)
7. 3 sets (3 with 35# + 12 kipping)
8. 3 sets (3 with 35# + 12 kipping)
9. 4 sets (3 with 35# + 12 kipping)
10. 3 sets (3 with 35# + 12 kipping)

After round three I did the three weighted pull-ups and then did 12 kipping pull-ups.

Time and Set Total: 26:02 and 24 sets

Previous Time and Set Total: 27:02 and 34 sets

This…by far...is STILL my most dreaded WOD. I am terrible at it.

Did cut a minute off my total time and 10 sets...however last time I did two rounds as Rx'd in 5 sets. I then did one Rx'd with 35 and then went to doing three weighted with 35# and 12 kipping for one set but then dropped to 25# and 20# for the remaining rounds.

I stayed at 35# all the way through this time.

HSPU, Bench, Push Press, and Dips

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

As Rx'd
5 rounds + 5 HSPUs, 10 135lb Bench, 15 95lb Push Press, 13 Dips.

HSPUs bogged me down. Round five I had to do five sets of one. I would do one and then walk across the weight room and return. On the sixth round I had to do piked HSPUs on a box. Had to make a decision. There were 3 min left and I new it would take me at least half that to get my 5 HSPUs in. Plus my ROM was waning pretty badly. The last rep on round 5 was about 1-2" from the ground. Decided to do the progression and try to get through everything else Rx'd before time ran out.

Went ahead and finished 6th round in 20:20. Then did two extra rounds. Ran home from the weight room afterwards.

Weighed out at 215.5lbs today.

Wall Ball and Pull-ups

For time...
50 Wall Ball shots
50 Pull-ups
35 Wall Ball Shots
35 Pull-ups
20 Wall Ball Shots
20 Pull-ups

On vacation. No wall ball or 45lb bar. Subbed Burprees for wall ball. Not an ideal sub, definitely take longer than a wall ball shot or a 45lb Thruster.

Had to do pull-ups using the bottom railing from the second story balcony. The square bars tore up my hands, but all pull-ups were as Rx'd.

Total time: 18:49

Again, got some interesting looks and onlookers as I was dangling doing kipping pull-ups from the second floor balcony.

Again, not a bad workout considering.

Vacation...

Been out of town for the past few days. Made it hard to follow the main site WODs. Had to modify or come up with my own.

Wednesday 6/17/09
Went to a local park and found some monkey bars to use.

WU: 3/4 mile jog.
WO: tabata something else.
Pull-ups
Push-ups
Sit-ups
Body squata

Cool down: 3/4 mile jog.

Wasn't ideal. The monkey bars were too low to get a good kip and by the end I had an audience of about 6 or 7 summer school kids watching. Still a good workout though.

5K Run

Previous time: 26:21

Today's time: 26:02

PR'd by 19 seconds. Was hoping to drop under 26min, but did not happen.

Nasty Girls

3 rounds for time of:

50 Squats
35 Pull-up
35 Dips
135 pound Hang power cleans, 10 reps

Time: 16:43

Everything was as Rx’d except the MUs. The 5:1 ratio of pull-ups and dips for every muscle-up was freaking brutal. I read some of the posts on the main site after I did the WOD and one of the comments said to break up the pull-ups and dips into alternating chunks (i.e. 5 pull-ups followed by 5 dips and repeat) rather than doing them all at once.

I did them all in once set. Got really bogged down there. The first set of pull-ups I did all 35 unbroken which is a new PR for me, but after that it was all down hill. The second round of pull-ups was 15, 10, 5, and the third was 10, 7, 6, 6, 6. I was toast. Dips were about the same. First set I did 26 then 10. after that it was 15, 15, 6, and 16, 10, 9.

Lunges, Pull-ups, and Sit-ups

For Time
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Previous Times and Dates:
15:02 on 2-26-09
14:04 on 4-6-09

Today's Time: 9:31...PR by 4:33sec

Thinking of running a 5K later...we will see if that pans out.

Hang Squat Cleans, Ring Dips, and Sit-ups

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

All Hang Cleans were legit Hang Squat Cleans. Subbed HSPUs for dips. Need to get some rings.

6 rounds plus 2 Hang Squat Cleans.

Went ahead and finished 7th round after time had expired.

My legs are looking forward to the much needed rest day tomorrow…

7x1 back squats

Decided to go back to basics today. The theme is do it perfect. I started lighter and went with no belt. All reps were BTA.

Warm-up: CFWU x 3
135, 185, 225 x 5 each
275 x 3

Began Workout: 295, 315, 325, 340, 350, 365 (f), 365 (got it).

About 60 or 70 lbs off my recent max, but the old max was not as deep and I used a belt.

Cindy

Did some Ab work to loosen up and some form running.

I did Sunday's Thruster and Double Under WOD yesterday since I missed on Sunday and I felt like an arthritic old man this morning when I got out of bet. Legs and shoulders were screaming at me.

When I saw that Cindy was on tab for today I almost groaned in agony. Thought about postponing it until tomorrow so I could recover from yesterday. Decided to go ahead and do it.

Cindy:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Previous on 5/13/09: 24 rounds + 5 pull-ups + 10 push-ups

Today 6/9/09: 25 rounds at 19:56 on the clock.

Not as good as I was hoping for. I was hoping to PR by at least two full rounds, but my legs were toast before we started. I did improve though, even if it was slight.

Lynne June 6, 2009

CFWU x 3

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Body weight: 219 (socks and shorts)

Bench Press (220): 21, 18, 15, 13, 12 (79)
Pull-Ups: 33, 31, 31, 25, 20 (140)

This time I worked out with a different partner and we rotated lifts. I would bench then he would bench, then I would do pull-ups and he would do pull-ups.

This added some extra rest time that I did not have last time. Previously I did the bench and then jumped straight on the Pull-up bar then rested between rounds.

I was pleased with my pull-up totals, but felt that my bench was a little off. Was hoping for at least 25 reps on the first round...maybe next time.

Thrusters and Double Unders

CFWU x 3

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Subbed Tuck Jumps for Double Unders. I need to practice those.

As Rx'd: 11:05

Deadlifts 7 x 1

Didn't quite do 7x1 deadlifts...was wanting to work on form.

135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 2
385 x 1
405 x 1 (put ob a belt)
425 x 1
435 x failed

A little frustrated with my deadlift. Feel like I should be pulling a lot more than what I am for my weight...

decided to revisit a WOD I saw on a video about a month back on the main site.

5 rounds for time of
275# deadlift, 5 reps
10 burpees

previous time on 5/8/09: 3:34

Today's time 6/5/09: 3:12

Lungs were still burning for at least 45min after the workout was over!

Running and Pull-ups and Over Head Squats...Again

Had to scale quite a bit on this one.

For time:
Run 800 meters
20 Tuck pull-ups
Run 800 meters
30 Strict pull-ups (did 12 strict and 18 kipping)
Run 800 meters
40 Kipping pull-ups (did 50 kipping)

20:32 at the end of 40 and...

21:30 at the end of 50. Took my time a little too much on the last ten.

Went ahead and ran another 800m after I finished and did another set of 20 kipping pull-ups.

I was pretty pleased with my tuck pull-ups. I was able to do 15 unbroken. I need to work on L-pull ups though. Not a strong point for me.

Went back in about 3hrs later and did some more OHS. Wasn't pleased with yesterday's performance. Left the gym feeling like I could have done more.

OHS 5x5
135-185-205-225-240(PR by 35lbs)

I knew I should have kept going yesterday. I felt good but decided to err on the side of caution due to shoulder stability. One of my buddies was bragging to me that he OHS 225 and I only did 205. That got under my skin so I had to go back for a second round.

Shooting for 250 or more next time...

Overhead Squat 5x5

CFWU x 3

Incorportated OHS warm-up into the CFWU

45# x 10
95# x 10
115# x 5
135# x 5
155# x 5
175# x 5
185# x 5
195# x 5
205# x 5

Felt like I could have kept going, but I did not want to be too greedy.

3 rounds of 20 second L-hang practice and 50 push-ups followed by a 1.5 mile walk/jog with a friend.

Erin

CFWU x 3

Erin as Rx’d
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Time: 17:28

Grip was toast after this one. Had to break up the pull-ups after the first round into 10-6-5. Split cleans were broken into 10-5 after second round.

Been out of pocket the last few days at the Missouri High School State Track Championships. Had to modify the WOD’s to fit what was available.

Friday:
5 rounds for time of
21 burpees
21 sit-ups (unanchored)
130 ft walking lunges
Time: 15:22

Saturday:
Kelley (modified)
5 rounds for time of
Run 400m (approximately 450-500m)
30 box jumps on a 24in box (no box, the only thing I had was a picnic table bench)
30 Wall Ball shots with a 20lb ball (no ball or barbells/dumbbells so I subbed 30 burpees)
Time: 31:26

Looking forward to Erin tomorrow.

Thrusters 7x1

185-205-225-235-250(f)-240-245(f)

Not a very good day. Last time I did 255lbs.

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Previous Set Times:
1. 3:25
2. 3:25
3. 4:30
4. 5:10
5. 6:20

Total time: 35:25

Today's Set times (5/26/09)
1. 2:55
2. 2:55
3. 3:05
4. 3:10
5. 3:18

Total Time: 30 min give or take a second or two...

Cash out:
3 x 15-20 45# KB Swing
3 x 15 Back Extension

5K run

Previous time: 26:54

New Time: 26:21

PR by 33 seconds.

Cross Fit Total

Took the fam in today and helped Amanda with her lifts.

CFWU x 3 added 45# KB swings x 20

Sqauat: 350
Shoulder Press: 175
Deadlift: 365

Felt like a wuss today. Mind was not in it. Felt like I was going through the motions.

All lifts were raw.

Body weight: 212#

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Previous Date and Time:
23:24 on 4/24/09

Current time: 22:13...New PR

Looking forward to the rest day.

Twins

Two rounds, of each couplet, for time of:
750 meter Row (subbed 75 SDLHPs)
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups (subbed Tuck PUs reverse grip)

Time: 17:52

Cash-out:

Ab work and push-ups

400m and Body Squat

Four rounds for time of:
Run 400 meters
50 Squats

Time: 12:46

After it was all said and done, I felt like I could have gone faster…I hate that feeling.

Cash Out:
3 rounds of:
25 Push-ups
10 Dead Hang Pull-ups
15 GHD Sit-ups
15 Back Extensions
10 HSPUs
15 45# KB swings

SDLHPs and Body Weight Bench Press

Buy in:
2 rounds of
GHD Sit-ups x 15
Back Ext x 15

Subbed 1 45#BB SDLHP = 10m Rowed.
BW: 221
For time:
Row 500 meters (50 SDLHP)
Body weight Bench Press, 30 reps (225#)
Row 1000 meters (100 SDLHP)
Body weight Bench press, 20 reps (225#)
Row 2000 meters (200 SDLHP)
Body weight Bench press, 10 reps (225#)

Time: 24:36

Lunges, Box Jumps, and Weighted Pull-ups

Buy-in:
50 push-ups and Double Under Practice.

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Had to scale the weighted Pull-ups: 25lb plate using belt and chain (approximately 27-28lbs total).
Did Rx’d reps on Pull-ups on first round and then scaled to 15 reps on last three rounds.

Total Time: 22:55

Cash-out:
50 Push-ups
Ab wheel x 20
Finished the 15 weighted Pull-ups I missed to make up for scaling during the WOD.

Diane

CFWUx 3 (only did 5-6 dead hang Pull-ups)

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Did all DL's unbroken. Did first 21 HSPUs unbroken. Second set was broken up 10-5, and last set was 5-4.

Time: 4:44