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

GHD Sit-ups and Back Extensions

Buy in:
Superset...
Overhead squat x 10 (45#, 95#, 115#, 135#)
Push-ups (50,25,25,25,25)
Towel Pull-ups (8-10 reps)

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

Current Time: 12:29

Cash Out:
Double Under Practice
Towel Pull-ups
Turkish Get-ups (45# x 5 each arm)
Farmers Walk (100#) x 2 down and backs

Our Crossfit Crew

Quick video of some of the teachers and coaches doing Crossfit here in Bolivar, MO. We are doing "Tabata Something Else"

Cindy

Warm-up:
Samson Stretch x 1 each side
5 Double Unders in a row.

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

24 rounds + 5 Pull-ups, 10 Push-ups

Last time was 22 rounds in 20 minutes.

Pistol Practice

Power Clean 7 x 1

Warm-up
Push-ups 4 x 25
Pull-ups 3 x 10 (dead hang)
GHD Sit-ups 3 x 15
Back Ext 3 x 15

Burgner Warm-up

Previous PR: 235

185-195-205-225-240-250(f)-250-255(f)

Cash Out:
Double Under Practice
3 x 20 45# KB swing
3 x 10 HSPU

Squat 5 x 5

Supersetted Backsquat, Bench Press, and Dead Hang Pull-ups

Squat x 5: 275, 315, 335, 355, 355 (all-raw)
Bench x 5: 225, 245, 265, 275, 285, 295 (4) sat around too long and talked before last set.
Pull-ups 4 x 10

Decided to do all squats raw. Felt like if I had a belt on I could have done more, but it was a good experience. Last time I did this I used a belt and I went up to 395. Not sure if a belt helps that much or if it was an off day or both…

800m Sprints

Warm-up: Form Running Drills

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

1. 3:35.00

2. 3:23.03

3. 3:32:03

4. 3:24.38

This time I did it on a track so I know the distance was legit. PR'd on second round by a few seconds but the other rounds were almost identical to last time.

Deadlift and Burpees

Did Grace earlier today (2:00pm).

Came in with Amanda around 6:15pm.

Had been wanting to try this since I saw a video of it posted on the main site.

five rounds for time of

275# Deadlift, 5 reps
10 Burpees

Time: 3:34.29

Really liked this one.

Grace

CFWU x 3 (only did 3 c2b pull-ups...hands still tore up)

Grace

30 reps for time of 135 pound Clean and Jerk.

Grace as Rx'd (power cleans not squat cleans)

Time: 2:47

Push Jerks 1-1-1-1-1-1-1 reps

CFWU x 3 (did not do Pull-ups or Dips)

Warm-up with 155-185

225-245-265-280-295 (failed)

Mind was not in it today. I was running late and had to move on to next WOD to make up for missing yesterday.

Cash-out:
2x20 of 45# KB swing

Pull-up Variations

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. 2 sets. (as Rx'd with 45#)
2. 3 sets. (as Rx'd with 45#)
3. 3 sets (as Rx'd with 35#)
4. 4 sets (3 with 35# + 12 kipping)
5. 3 sets (3 with 25# + 12 kipping)
6. 4 sets (3 with 25# + 12 kipping)
7. 4 sets (3 with 20# + 12 kipping)
8. 4 sets (3 with 20# + 12 kipping)
9. 4 sets (3 with 20# + 12 kipping)
10. 3 sets (3 with 20# + 12 kipping)

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

Time: 27:02

This…by far is my most dreaded WOD. I am terrible at it. I feel like I am pretty good at kipping, but my dead hang and weighted are lacking. I used to do nothing but dead hang and was pretty good at them, but since Crossfit I have done kipping almost exclusively. I may start doing some dead hang again just to improve strength.

Front Squat 5 x 3

CFWU x 3

Front Squat Warm-up
135 x 5
185 x 3

Front Squat 5 x 3
235-255-270-285-300 (2)

Hansen

Warm-up: 1 mile jog to loosen up after yesterday’s Tabata and Thursdays Squat Cleans.

Five rounds for time of:
2 pood Kettlebell swing, 30 reps (70# DB swing)
30 Burpees
30 Glute-ham sit-ups

Dude…this was one of the toughest WODs I have done to date.

Did as Rx’d with full ROM on DB swings and GHD sit-ups

Time was long: 45:02

Realized I probably schould have scaled when it took me almost 14-15 min to do two rounds, but I was too stubborn to stop and scale once I had started…besides, I figured 45 min of fighting off pukie and mind numbing fatigue is better than 25 min.

Definitely looking forward to the rest day tomorrow…

Hopefully the next time this comes up I will be somewhere in the 30’s.

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:
Pull-ups: 15-12-10-10-6-8-5-7-(73)
Push-ups: 28-19-16-13-10-12-10-11-(119)
Sit-ups: 13-14-13-12-11-12-11-12-(98)
Squats: 27-19-25-15-17-17-16-15-(151)

Rep Total: 441

Good WOD!