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...