Helen

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

As Rx'd: 9:53

Previous time:13:16*

*last time I did Helen it was 15min after doing DT.

Snatch 7x1

This lift is definitely a goat of mine...very frustrating. Need to spend some time working on this one.

Felt good starting out, but hit a wall...not sure if it was mental or physical.

155-165-175(PR)-185(f)-185(f)-165-175(f)

Did two sets of 5 @ 135# to focus on form and dropping under the bar.

I think I might have started too heavy and jump up in weight too fast. Might go back this afternoon and work on it some more...we shall see...

Thrusters, Hang Power Cleans, and Sumo- Deadlift- High-Pulls

Complete as many rounds as possible in 20min of:

95lb Thrusters, 5 reps
95lb Hang Power Cleans, 7 reps
95lb Sumo-Deadlift-High-Pulls, 10 reps

As Rx'd: 14 rounds in 19:56.

PB by 1.5 rounds. Back in August I only did 12 rounds + 5 Thrusters + 4 HPCs.

Was able to transition between and do all thrusters and HPCs unbroken and with out dropping the bar through round 7. Then I was able to do all thrusters and HPCs through rep 5 before dropping the bar. Grip is definitely improving. I think it made a difference today.

Thrusters, Hang Power Cleans, and Sumo-Deadlift-High-Pulls

Complete as many rounds as possible in 20min of:

95lb Thrusters, 5 reps
95lb Hang Power Cleans, 7 reps
95lb Sumo-Deadlift-High-Pulls, 10 reps

As Rx'd: 14 rounds in 19:56.

PB by 1.5 rounds. Back in August I only did 12 rounds + 5 Thrusters + 4 HPCs.

Was able to transition between and do all thrusters and HPCs unbroken and with out dropping the bar through round 7. Then I was able to do all thrusters and HPCs through rep 5 before dropping the bar. Grip is definitely improving. I think it made a difference today.

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Must complete 100 of each exercise before moving on to the next.

As Rx'd: 17:45

Previous time 19:18

Went into it thinking I could do sets of 25 pull-ups to get my 100 in, but ended up doing 25-20-10-7-6-6-5-5-5-6-5

Did 30 Push-ups unbroken then 10 and sets of 4-5 following to finish out.

All sit-ups were unbroken. Took it slow and steady and kept moving.

Took the same philosophy with the squats. Took about a 2 second break after rep 56ish and then slow but constant movement to finish.

Pull-ups and Push-ups really bogged me down this time.

Squat Clean and GHD sit-ups

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

As Rx'd: 11:08

GHDs bogged me down a bit. All Squat Cleans were legit and unbroken.

Body Weight Bench, Pull-ups and Squat

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Body Weight: 209.2

Weight used: 210

Bench-Pull-ups-Body Wt. Squats @ 6:30am

20-38-25*
13-21-21
12-20-22

DNF rounds 4 and 5. I ran out of time and had to get to a meeting. This WOD took longer than I thought it would. I wanted to go faster, but I just couldn’t make myself. The squats sucked! They totally wiped me out. Had a visit from pukie this morning as well. First time since starting Crossfit. I have had several “almosts”, but today was the real deal. I had to lay down for about 20 min to recover. Everytime I stood up, the room began to spin and my world started to fade to black…good times right?

*My first set of squats I know I shorted mysefl. I could have gotten at least 30, but I racked it…not sure if it was because I knew I still had 4 more rounds to do or what. Kind of mad at myself about that.

I am planning on going back to finish my last two rounds later. I know it is not Rx’d and am missing the intended outcome by splitting it up, but I want to at least get 5 rounds in. Next time I will plan for more time and hopefully make it through…

Came back in before practice and knocked out the last two sets.

Bench-Pull-ups-Squats
18-30-25
12-16*-25

*tried doing a butterfly kip to see if I could and that messed up my rhythm a little. Felt like I was fighting what was natural and forcing myself to do something unnatural. Need to remember to practice that at a time other than during a WOD...

Deadlift 7x1

315
335
355
385
405
420
430 (15# PR for no belt and a 5# PR over my best with a belt)

Friggin sweet!

Shoulder Press, Push Press, and Push Jerk

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

Warm-up with 95# x 8 and 135 x 3

SP 5 x 1
165-175-185-190-195(f)-195(f)

PP 5 x 3
185-205-215-225-235

PJ 5 x 5
185-205-225-235-245

HSPUs and L-Pull-ups

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups (Subbed Tuck Chin-ups)

Did HSPUs as Rx'd. First set was unbroken and did 10-4-4. From there I was doing about 6-8 at a time with a few sets of 2-3 to finish out a round. Had to do Tuck Pull-ups...which became kipping tuck pull-ups by the end of it. Really got bogged down on those. In hind-sight I probably should have scaled those back some. Definitely exposed an area of weakness I need to improve on.

Total Time: 14:43

GHD Sit-ups and Back Extensions

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

As Rx'd: 10:46*

*Had to readjust the GHD machine after my first round. The footholds were too low. Wasted about 5-10 seconds doing that. The knob on one of the footholds was missing and I was trying to hurry and change it and the little screw I was trying to pull kept slipping out of my hand.

Still PR'd by 34 seconds. Previous time back in July was 11:20.

Daniel

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

As Rx'd: 18:28

Runs killed me. Felt like I was running with lead shoes on, but I did PR on my max pull-ups. I did 41 unbroken. Previous best was 35 back on 07/31/09 when we did Nicole.

Made it to the pull-up bar to do my last set of 50 pull-ups around the 15:08 mark and it took me a little over 3min to do the 50. I did 14 unbroken and then it was all sets of 5-6 with the last 5 being 2-1-1-1. I was toast.

Front Squat 5 x 3

Warm-up
135-185

5x3
225
245
265
285
305(x1)
295(x1)
275(x1)

Felt pretty good through 285 and then jumped to 305. In hind sight I wish I would have went up 10lbs instead. Was having a hard time keeping my chest and elbows up. Last time I did 290 and I think I used a belt, this time I did not use a belt and got 285.

Next time I will be wiser on how fast I jump weight. Live and learn...

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

As Rx'd at 6:30am

10:07

Double Unders killed me, but I did all the reps. The round of 50 and 40 ate up most of my time. I would knock out a chunk in the beginning and then fatigue would set in and I would look like Bambi trying to jump rope.

On the bright side I did PR in a way. I did 20 DUs in a row 2-3 times (rounds 40, 30, 20). Was able to do the round of 30 in three sets (20-5-5) and the 20 and 10 round unbroken.

Showing some progress in the area of DUs.

Cash Out:
One-legged squat practice
Static Pause pull-ups.

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

As Rx'd

Time: 4:15 (new PR)

All DLs were unbroken, HSPUs were a different story. I have been slacking on doing them in my warm-up and it showed today.

Did all 21 unbroken, and few were a little shy of forehead touching at first until I got into my groove. The 15 round I hit the wall. Did 8-4-3 and the 9 round went 4-2-1-1-1...I was toast.

PR'd by about 30 seconds though. Will definitely be more diligent towards doing HSPUs and I want to start doing/practicing one-legged squats as well.

Barbara

Sucked it up today...

On 5-26-09

2:55
2:55
3:05
3:10
3:18

Today's times (9-11-09)*

3:05
3:04
3:16
3:27
4:00

*All squats were full ROM with completely open hips at the top. Sticking to my committment to do it right and not cut corners regardless of my overall time on the WODs. Will do better next time.

Push Jerk 5x3

185-205-225-245-265 x1-255 x1

In hind sight I shouldn’t have jumped up so fast after 245. I blew the first rep of 265 up pretty easy, but when it came back down my elbows dropped and had to fight to keep from dumping it. From there I seemed to have lost my mojo. Tried dropping to 255 and had the same result. Just no pop.

Maybe next time…

Cash out: Hand Stand practice

Walking Lunges, Box Jumps, and Weighted Pull-ups

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

This one was rough for me. I contains 2 of my worst exercises...box jumps and weighted pull-ups.

Last time I did this WOD back on 5-17-09, I had to scale the weight down to 25lbs and only did 15 reps on 3 of the four rounds.

My time on 5/17/09 was 22:55

This time I did it as Rx'd from beginning to end. First set of Pull-ups I did 14-15 unbroken. The rest I was doing sets of 5-6, then eventually 4-5 and 1-2 on my last round. Lost a lot of time falling off the bar, but wanted to do it legit so I would have something to compare back to.

Today's time: 24:44

Definitely room for improvement.

Crossfit Total

Today was a rushed one. Was trying to superset Shoulder Press and Deadlift in order to save time.

All lifts were done raw with no belt. BTW, what is Crossfit’s stance on the use or disuse of belts? Does it matter?

Squat: 415 (PR for no belt) best prior was 405 no belt. Best since starting Crossfit is 425 with a belt.

Shoulder Press: DNF but I did put up 165 pretty easy before I had to leave.

Deadlift: 405

I worked up to 385 before we had to get to film session. Came back after sitting in the film room for 45-50min and pulled 405. Felt like my lower back was tweaked a little. Put 420 on the bar and started to pull, got it about an inch off the ground and dropped it. Really felt like I could have pulled it, but my lower back felt “funny” so I called it quits. Didn’t want to get too greedy.

Kind of a lack-luster day…might come in tomorrow and finish shoulder press. Was hoping to break into the 1000. After the decision to stop using a belt I haven’t broke 1000 since my first CFT back in January of this year.

CFT: 985…blah…

Run 400m and 25 Burpees

6 rounds for time of:
Run 400 meters
25 Burpees

This WOD was definitely not one of my favs. Felt like the Burpees were easy and the runs sucked.

Done at the track.

Total time as Rx'd 22:23

Clean and Jerk 7x1

Burgner WU

185-205-225-245-265(f)-255(f)-225-235-245-255(f).

I suck at Powercleans...and I just wasn't feeling it today.

Late night + early morning = sucky WOD...

5K

As Rx'd...

25:12

PR'd by 50 seconds. My best prior to this was 26:02 back in June and my most recent was 26:11 back in July.

Can't wait to go under 25min...that will be awesome.

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips (subbed 63, 45, 27 Bar Dips)

Did full squat cleans for all reps. Made it through the first round okay, but the second round of 15 sucked. Of course the 3:1 dip conversion sucked as well...

Previous time on 4-30-09: 18:55

Today's time: 10:59

PR'd by 7:56...guess I can't complain about that.

Next time I am doing power cleans just so I can compare to the other guys and see how I stack up....

Row, Thruster, Pull-ups

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

We have no rower so I subbed the running mentioned above.

Time: 21:27*

*I accidentally stopped my watch during my set of 15 Thrusters. I guess my wrist hit the button. I noticed before I jumped on the Pull-up bar and started it. I added 1 min to my overall time of 20:27 to make up for the mishap.

All Thrusters were done unbroken and I slipped off the bar on my 14th rep of the set of 15.