GHD Sit-ups and Back Extensions

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

Time: 15:32 (last time was 17:25)

Nicole 3/30/09

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

1. 400/25
2. 400/16
3. 400/12
4. 400/12
5. 400/12
6. 400/-no pull-ups...

Finished 6th 400 in 20:48

77 Pull-ups

Last time I did 5 rounds and 85 pull-ups...and was halfway into the 6th 400. Total time was 21:39 when finished.

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball (subbed 45# BB Thrusters): 30, 27, 21
Sumo deadlift high-pull, 75 pounds: 23, 22, 13
Box Jump, 20” box: 27, 17, 15
Push-press, 75 pounds: 31, 21, 19
45# KB Swing (No Rower): 24, 17, 16 (reminder for next time. Use chalk. hands were slipping)

Total Score: 323

First time doing this one. Reps really dropped off between 2nd and 3rd round…at least it’s a starting point. This one WOD was mind numbing…literally…felt like my frontal lobe was going numb due to insufficient oxygen transport to my brain….

Hopefully next time the fight will go a little better…

Pull-ups and Dips

10 rounds for time of:
10 Pull-ups
10 Ring dips (subbed 15 bar dips)

Time: 19:52

Rested too much between sets. Should have gone faster. Focus was lacking.

800m Sprints

Did some form running exercises to warm up.

Did this WOD around the neighborhood. I clocked out a half mile loop in my truck. Probably not exact, but here are my times.

1. 3:36.98
2. 3:28.13
3. 3:31.01
4. 3:24.44

Rested approximately 3-5 min until round 4. I think I rested about 5-7 min. I was dreading this WOD. Until now I had never ran an 800 for time. I felt pretty good. Felt like my lungs were in better 800 shape than my legs.

Front Squats

CFWU x 3

Front Squats 5 x 3

135 x 3
185 x 3

225-245-265(PR)-275(PR)-285(PR)

Put a belt on after 265. Felt like I was starting to lean forward. I don't think I would have gotten 275 or 285 raw. Hopefully next time I will be able to.

Did this at 2:00pm this time with a workout partner. Last time I did it at 6:00am by myself. I am not sure if I am getting stronger or if it was the change in workout time and company that made the difference.

Karen

For time:
150 Wallball shots, 20 pound ball

No Wallball...had to sub Thrusters.

150 Thrusters w/ 20lb DB in each hand.

Time: 9:35

Did first 55 unbroken. Did 5 more to make it to 60 then broke the rest up into sets of 15.

This was a tough workout. Still don't feel like my legs and shoulders are functioning correctly...

Lynne

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

Body Weight: 221 (socks only)

Bench Press (225lbs): 19, 13, 10, 9, 7 (58)
Pull-ups: 21, 18, 18, 20, 18 (95)

All Pull-ups were kipping and rested 5-7 minutes between rounds.

Deadlift and Run

CFWU x 3 (subbed GHD sit-ups for regular sit-ups and HSPUs for Dips)

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

As Rx'd: 18:41

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.

Completed this workout in 40min. Did a lot of talking inbetween. Scaled weight to 25lbs.

Did first two rounds in one set. All the rest took 4 sets. Had to scale back weight to 15lbs for last 4 rounds.

Split Jerk

Split Jerk 1-1-1-1-1-1-1 reps

CFWU x 3 (Only did 1 set of 5 Pull-ups...hands are toast from last couple of WODs)

135 x 3
185 x 2
225-250-265-275-290-300(missed) -275

Got up to 290 (PR by 5lbs) and felt like I got under it pretty easy. Thought 300 would be a cinch. Weight felt good coming off the rack, but my hip drive was not powerful enough and then my mojo left me.

Murph

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

Time: 38:46

This is a PR by about 10-15min. This was the first WOD I did when starting Cross Fit. It about killed me the first time.

JT and Cindy

21-15-9 reps of:
HSPUs
Ring Dips (3x1 conversion)
Push-ups

Did first round legit with the 3:1 conversion for bar dips:ring dips. Triceps, shoulders, and chest were toast. Kicked up to start set of 15 on HSPUs and got two...saw the writing on the wall and decided to do piked HSPUs. I would have been there for an hour trying to get through the HSPUs.

Total Time: 10:45


Cindy...round two:

Went back this afternoon and did Cindy. Had to in order to make up for the wanting feeling I had after not being able to do the WOD as Rx'd.

AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Body Squats

Last time: 20 rounds in 20 min.

This time: 22 rounds in 20 min. PR'd by 2 rounds...pretty excited about that.

Running Behind

Combining a couple of posts here...



Friday:

Back Squats...5 x 3

CFWU x 2

All Squats are BTG (Butt to Grass)
135 x 5
225 x 5

Began workout:
295-325-345-365-385

Turkish Get-ups
3 x 5 (50, 55, 60)

Today:

Five rounds for time of...
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents (Subbed 30 Rope Pull-ups)

Felt strong on all Hang-Squat-Cleans...form is improving. Rope Pull-ups were legit for the first 1 round, but had to break them up into sets of 5-10. After that all pull-ups were done with a bounce at the bottom.

Had to chase the boys around the wrestling room. May have made a difference in time.

Total Time: 24min and some change.

This is an estimate. I forgot to check the clock and stop it when I finished. Sat there for at least a good minute before I got up and remembered to check the clock.

This workout just reminded me how much I need to practice climbing a rope.

More Pushes and Pulls and some Sit-Ups on the side...

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

No rings...subbed HSPUs instead.

Did 23 sets plus 5 Pull-ups...went ahead and finished the rest of the round after time expired.

Totals:
120 Pull-ups (within time)
120 HSPUs (115 within time)
360 Anchored Sit-ups (345 within time)

600 total reps...a good day.

Push-Pull-and-Lunge

CFWU x 1 (minus Pull-ups)

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups (subbed kipping pull-ups and 10 KTEs for the first 6 rounds then just PUs for the last 3).
15 Steps, Walking Lunge

Finished 9 rounds + 5 HSPU + 10 PUs + 3 Lunges.

Liked this workout.

5K Run

Knee has been feeling kind of funny for the past few days. Was wondering how this run would be affected by it. Once I got going, it wasn't too bad. I was not, however, expecting the strong wind. I think there had to be 35mph wind gusts at times. It was rough on the run out. Coming back wasn't as bad.

Total Time: 28:06

This is a PR for me. I was hoping to be under 9:30 a mile and ended up averaging a 9.22 sec mile. My next goal is to average 9:00min.

Jackie

CFWUx3 (minus Pull-ups)
Subbed HSPU for Dips…Did my first set of 20 HSPUs. I was pumped. 15 was the most I had done before.

Jackie as Rx’d (subbed SDLHPs for Rows..I need to get a row machine)
100 45# SDHPs
50 45# Thrusters
30 Pull-ups.

Time: 9:22

Did all SDLHPs unbroken.
Broke Thrusters into 30 and 20 with about a 10 sec breather in between. In hind-sight I think I could have done it unbroken…but you know what they say about Hind-sight.
Pull-ups were broken in to 20, 5, 5. That set of 20 totally gassed me...

Was hoping to finish sub 9:00, but for the first time, I am okay with this time. Definitely going for sub 9 next time.

Cash Out:
Pistol Squat practice (Did my first unassisted Pistol squat…pretty excited about that)
Turkish Get-up Practice: 60#, 70#, 80#...working my way to the hundies…1 each arm.
Grip training: barbell hold for time
315# 20sec, 15sec, 5sec, 5sec
225# 35sec
135# 1min
Body hang: 45sec

Clean and Jerk

CFWU x 2

Clean and Jerk: 7 x 1

135
185
205
225
235
235
245
255 (failed)

Cash Out:
One more set of Ab wheel (10 standing and 15 from knees), 20 Back Ext., and 15 HSPU
Turkish Get-ups and Pistol Squat practice

Not too happy with today's performance. I was hoping to at least get 255. Grip is continuing to be a limitting factor in my clean performance...

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.

This time I did it as Rx'd. Last time I did it with a continuously running clock and did not time each set.

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

Total time: 35:25

I now have an inflamed red sore on my tailbone from all the sit-ups...nice...

Dead Lifts

CFWU x 3 (subbed HSPU for Dips and GHD sit-ups for regular sit-ups)

DL warm-up225 x 10
WOD: 7x1
315-335-355-375-395-415-435(pr)-455 (f)

435 is 10lbs over my best from the last CFT and 40lbs over the last time we did this WOD (2-9). I was chilling with a fever when I did this last time, so I don't consider my last max to be legit. Was hoping to get 455 this time. I think next time I will start higher.

Cash Out:KTE 3x10Shoulder Press Practice x 10 (135#)Pistol practice 3 x 5 each leg.

Helen

CFWU x 1 except…Subbed 15 assisted pistol squats per leg (inside power rack) for over head squats. Subbed HSPUs for Dips and only did 4 Pull-ups.

Helen as Rx’d
13:30

Had to do 400m indoors today. Ran 20 lengths or 10 down and backs in the weight room. All the stopping and going might have added a little to my time. Was hoping to finish under 13:00min today…maybe next time.

Improvisation

At a hotel with bare minimum equipment so I wasn’t able to do Rx’d Back extensions and 400m run WOD so I improvised.

Warm-up: 5 min on Elliptical then...

Tabata Intervals (20sec on 10 sec off for 8 rounds) of…
Push-ups
Body Squats
Sit-ups
Back Extensions
SDLHPs (50# bar)

Only allowed about 1min rest max between exercises.

This was one of the best workouts I have ever done. Was quivering all over by the end.

Cash out: Hang for max time…1:02min