Elizabeth

Elizabeth as Rx’d
21-15-9 reps of:
Squat Clean 135 pounds
Ring dips (63, 45, 27 Bar Dips)

This WOD really took it out of me for some reason. Not sure what the deal was today.

Last time I did this WOD I did it in 15:36, but not all reps were legit squat cleans and I only did 30, 20, 10 reps of Bar Dips.

Time this time as Rx’d was 18:55…room for improvement.

Shoulder Press 1-1-1-1-1-1-1 reps

CFWU x 3

Shoulder Press 1-1-1-1-1-1-1 reps

135 x 3

155-165-175-185-195-205(failed)-195-200(failed)

Pistol Squat Practice
3 x 5

SDLHP and Dips (a.k.a HSPUs)

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips (subbed HSPUs)

Time: 22:55

Squat Snatch and C2B Pull-ups 21-15-9

CFWU x 1 + some snatch practice

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

Time: 9:42

In hindsight I really think I could have done this one a little faster.

Michael

CFWU x 2 (5 deadhang Pull-ups instead of 15 kip and HSPUs instead of Dips...no Sit-ups or Back Extensions)

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (All un-anchored Airforce Style)
Time: 23:24

Cash-out: L-sit practice and Ab Wheel

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
50 Burpees
50 Double unders

Time: 33:30

7x1 Deadlift

CFWU x 2

135x5
225x3
275x3

315-335-365-385-405-430-435(failed)

I have been having a hard time getting mentally focused and amped for these heavy lift days. I just need to get my mind right...frustrating...but I did PR by 5lbs...but then I think I got satisfied.

5x3 Squat

Not too happy with my squat today. I did not use a belt this time until my last set.

Felt really strong through my fourth set, then I lost my mojo for the last one.

5x3

335, 355, 375, 395, 415 (x1)

Put a belt on for last set, and got one rep, I bet I stalled for about 5 seconds in the middle of the rep. Decided to rack it, probably should have went for another. Had a weak mental moment.

Bench
225 x 3
275 x 3
295 x 2
315 x 1
325 (failed)

Angie

Fot time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Body Squats

Had to break up the pull-ups into sets of 15...then 10...then 5-7. Pull-ups definitiely took the most of the time. Finished Pull-ups around the 6.5-7min mark.

Made it to the 50 Push-up mark before coming off my hands. Then did 25, 15, 10 to round it out.

Sit-ups were unanchored

Went a little too easy on the squats. Feel like I should have went harder.

Total time: 19:18

100 Inverted Burpees

Can't do a Kip-up off the floor so I had to just rock back with feet overhead (crowd pleaser) and then roll up to standing. Hands did not touch the ground on way up.

As Rx'd....14:01

Cash-out
Hand Stand Practice
3 rounds of
15 KTE
15 Towel (rope) Pull-ups
15 Toes-2-Bar...

...grip was toast...

Danny

WU: Ab Wheel x 15 (5 from feet)

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

As Rx'd: 3 rounds + 15 Box Jumps

Helen

CFWU x 3 + DT.

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

Waited 10-15min after completing DT and went ahead and did this one. Wanted to quit about halfway through the first 200m of the first 4oom run.

Over all, I felt this wasn't too bad. Think I could have done a lot better had I not just completed DT 15min earlier.

Time: 13:16

Good day.

DT

CFWU x 3 (omitted Pull-ups and subbed GHD sit-ups for regular sit-ups)

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

Time: 11:47

Did first round without dropping the bar. Did second round through about 5 HPC before dropping the bar. After that I did all DL's unbroken then did HPC 5-6 and 3-4. All PJ's were unbroken.

Great workout! Blowing hard at the end.

Muscle-Up Alternative

Buy-in:

CFWU x 3 (omitted pull-ups and dips)

30 Muscle-ups for time

No rings and can't get over the bar to do a bar muscle-up. I tried, and came the closest I have ever came. I need to practice off of a box or bench.

Instead I did 150 pull-ups and 150 dips broken up in sets of 10.

I was able to do 9 sets of 10 pull-ups before I had to start breaking them up into sets of 5-7 and 3-5. By the end I felt like a fish dangling on a hook.

Total Time: 17:35 (old time was 21:35) PR'd by 4:00 min.

Cash out: L-Hang Practice

SDLHP, Burpees, and 400m Run

Buy in: CFWU x 3
Subbed HSPUs for dips (3x12)
Subbed ab wheel for sit-ups on sets 1 & 3.

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

Time: 18:18

Previous Time: 18:28

There is no place to hide in this one. PR'd by 10 seconds. Not as fast as I had hoped, but improvement is improvement. Last time I did this with two other guys. This time I was flying solo.

Cash out:
L-sit practice and Hand Stand practice

5K Run

Ran a 5K this afternoon.

Previous Time was 28:06.

Today's time: 26:54

Shoulder Press, Push Press, and Push Jerk

Had to squeeze this one in in 25-30min. Almost missed the bus to the track meet.

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

SP 165-175-185-195-205(failed-got it about half way)-200 (tied PR)
PP: 215, 215, 225, 225, 235
PJ: 225, 235, 245(3), 225(4)...had to cut this one short...bus was about to pull out.

Felt way rushed. By the time I got to PJ's I was resting about a minute between sets. Feel like it affected my stamina pretty bad and my mental focus was waning due to fear of missing the bus...may have been better off waiting to do this one when I had more time.

Cash-out:
Sprint to the bus with my duffel bag in hand.

Lunges, Pull-ups, and Sit-ups

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

Time: 14:04

Cash Out:
3x10 Deadlift (225#)

Hang Power Clean and Jerk 1-1-1-1-1-1-1

Day 6 of the 11 day diet. Not sure, but I think I can tell it is affecting my performance. Not as much energy. Feel kind of drained.

Today is the second day of taking my wife and getting her started. I am pretty excited. She is doing great and is being a real trooper. I taught her and Vicki the CFWU and the different variations they can do for Pull-ups and Dips.

That being said, I did not feel like my focus was 100% on my workout. I was constantly checking on them between sets. I also showed them the Burgner Warm-up for hang cleans and coached them through some drills to practice the movement.

CFWU x 1

Hang Power Clean and Jerk 1-1-1-1-1-1-1

135-185-205-225*-245*-255* (missed jerk)

*Used wrist straps. Tried 225 without and the weight just flew out of my hand. Could not grip it through the pull. Pride was bruised so I decided to use straps.

Ended up doing sets of one on Hang Cleans using straps. Hadn't done this in about 4 months.

Picked up after 255 and did 275-295-305-315-325(missed).

Finished up with the CFFB WOD.

Wasn't sure what weight to start at so I just did the following.
135-135-185-205-205(missed the RJ)

Decided I was finished. No energy. Did 10 Pull-ups to finish WOD.

Did some Handstand practice

Had a major breakthrough for me. Held a free hand stand (no support) for about 6-7 seconds two times. That is a major improvement for me. When I can do it for 15 seconds I will start working on walking across the room on my hands.

Nancy

Had to modify yesterday's (4/2/09) WOD. I am terrible at rope climbs and L-pull-ups.

5 rounds of
10 dead hang pull-ups
10 towel pull-ups.


Today:
Burgner warm-up

Power Clean 5x3
185, 205, 225, 245(1), 225, 205 (5 reps) Feel like 225 is a cake walk, but when I put 245 on it is like a mental switch is flipped and my grip fails. Gotta push through that barrier.

Nancy as Rx'd
16:18
My 400m route was a little farther than 400m...maybe 420-30m.

Cash-out
Max Plank Hold - 2:40
One arm hang for time - 11 seconds on both sides
Max Plank Hold - 2:11
Two are hold for time - 1:08