Nicole

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

20 min:
5 rounds
85 PU’s (20, 20, 15, 15, 15)

I was halfway into my 6th 400m when the alarm went off. Went ahead and finished and did an extra 15 pu’s

Total time 21:39

First time doing this. Hoping to get 100 PU’s and 6 rounds in under 20 next time.

Elizabeth

Sick yesterday and running a day behind...came in this morning and did Elizabeth, will try to double up and do Nicole this afternoon

CFWU x 3 (subbed Push-ups x20 for dips)

Did not have rings.
135 squat clean (21, 15, 9)
Subbed Bar Dips (30, 20, 10) for Ring dips.

Time: 15:28

Did 3 squat cleans and 5 dips after clock stopped.

First time doing a full squat clean...had the lungs burning by the end. Great full body workout!!

Thrusters...for Max Loads

Thruster 1-1-1-1-1-1-1 reps

Buy in: CFWU x 3
(did AB wheel instead of Sit-ups for sets 1 and 3. Did HSPU x 10 instead of dips)

95# x 2
145# x 2
165# x 2
185# x 2
205# x 2
225# x 1
235# x 1
245# x 1
255# x 1
265# Failed
235# x 1
245# x 1

Cash Out:
2 sets of one-armed clean and press with windmill x 5

Rest Day

Nice to have a day off.

Came in and did a little grip strength training.

3 x 10 Toes to Bar
3 x 1 PU with dead hang (45lb plate attached) for ALAP.
Did a coulple of sets with the 3" PVC and rope contraption I made. Rolled and unrolled a 10# plate two times without stopping.

Not too tough, but my forearms were feeling it by the end.

GHD Sit-ups and Back Extensions

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Time: 17:25

Felt like lower abs were going to rip open. Fist time doing full hyperextension on GHSUs

Barbara

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Time: 31:58

Almost threw up...Go hard or Go home.

CrossFit Total?

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back Squat: 425lbs
Shoulder Press: 200lbs
Deadlift: 425

CrossFit Total: 1080lbs

First time doing a CFT. I had never maxed out on Deadlifts or shoulder press. Was shooting for 1100lbs.

Had the best squat, as far as depth and form go, in a long time. Long way off from my best ever, but not too eager to get back to there either.

Need to work on shoulder press form and deadlifts. I will definitely hit or surpass the 1100lb mark next time.

OH Walking Lunges and Burpees

Buy in:

Burgner Warm-up

3 sets of…45#
Overhead squat x 15
Ab Wheel from knees x 20 (3 from feet on second set)
GHD x 20
Bench Press 225 x 10
Pull ups x 10

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

Time: 14:58

Cash out:
Burgner WU w/ 45#, then 95#
2 sets of 15 sec L hang 7 Towel Pull ups

This WOD hurt…but I loved it! Felt like I had just wrestled three, 3min periods…gotta love the burn…

January 21, 2009

Buy in: CFWU x 3 (did 3 sets of 200 jump ropes and omitted Pull-ups)

For time:15
Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups3 Handstand push-ups
13 L Pull-ups1 Handstand push-up
15 L Pull-upsAs

Did dead hang PU's through 9 reps and had to partition and kip to finish last 3 sets.
Had to partition HSPU for first 3 sets

Time: 19:10

Cash out: 2 x Burpees x 15, Knee to Elbows x 15

Mr. Joshua

"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift x 15 reps

Time: 34:48...must improve on the running...