Burpees, Sit-ups, KB swings, Pull-ups, Handstand Push-ups

70 Burpees: Unbroken (3:43)
60 Sit-ups: Unanchored and Unbroken (5:43)
50 1.5 KBS: Unbroken (7:21)
40 Pull-ups: 15-10-7-8 (8:32)
30 HSPUs: 15-5-5-5 (10:56)*


*I think I may have done an extra 5 HSPUs…but I’m not 100% sure. I hate that feeling.


As Rx’d: 10:56


24 seconds slower than Tuesday.


This was frustrating for me. I was on pace to PR by almost 1-1:30 until I hit the Pull-ups and HSPUs. I was fighting off grip failure on the PUs and muscle failure on the HSPUs. I was on the verge of metabolic failure at the end of KBS but by the time I finished the WOD I wasn’t really winded due to all the breaks I had to take because of muscle failure.


Still a great WOD though!!

Front Squat 5x3

WU x 3 reps

135-185

Work Sets 5x3

225-245-270-290-305

PR'd by 20#'s according to my last 5x3 back in September.

Did some HBBS afterwards x 3

315-325-345*

*Form began to degrade so I stopped there.

Cashed out with HBBS @ 225 x 10

HSPU/Pull ups/KB swing/Sit-ups/Burpees

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees



as Rx'd: 10:32


HSPUs unbroken**
Pull-ups were 36-4 (fell off the bar)
KB swings-subbed 55# DB broken 35-5-10 (grip was failing)
Sit-ups (unanchored, BrandX style) unbroken
Burpees...just kept moving...didn't really take a break, just kept a steady pace, but they were so slow I don't know if I can call them unbroken.

**I touched my forhead to the floor instead of my nose. I tried touching my nose in my warm-up and it felt awkward. I guess I need to start practicing that.

Wall Ball and Muscle-Ups

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball


As Rx’d: 11:33**



**Note: Always double check to see if rings are secured to rack properly. I did my set of 50 Wall-balls and had done two consecutive MUs and went for my third…on the transition between the pull-up and the dip my left ring popped off the power rack. I almost ate it face first. Might have gotten points for style on the landing though. So my time includes what it took me to a) process what the heck just happened…I thought I snapped the strap or something.. b) Assess and remount the rings, and then finish the eight MUs for that round.


I did do 6 Consecutive MUs. I am pretty sure that is a PR and all the WB shots were unbroken. I had to revert to doing singles after rep 4 of the 8 MUs.


Considering the equipment malfunction, I am ok with my time. I was shooting for a sub 10. Even without the mishap I don’t know if I would have made it. Maybe next time.

Paul

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards 
 
 
As Rx’d: 25:57


This one was rough for me. DUs are a goat of mine and KTEs are not one of my strong points either. I don’t know if I would even call the KTEs legit. About half the time my knees touched my arms about midway between my shoulder and elbows.


The OH walks weren’t that bad once I got the barbell cleaned and over head. I was experiencing some major grip issues. The bar I use doesn’t have much knurling at all and I missed the clean the first time on the 3rd and 4th round. I was able to get it both times on my second attempt. Fortunately my wife was there and went and got my chalk while I was doing my last round of DUs. It is amazing how much chalk helps. I cleaned the last one no problem on the first attempt.

Note to self...Chalk up every round if this one comes up again!!
My condolences to Officer Sciullo and his family.

Hang Power Cleans and Burpees

Three rounds for time of:

135 pound Hang power cleans, 15 reps
15 Burpees

As Rx'd: 3:21

I was shooting for 3:20 or lower. Almost made it. Everything was unbroken except the 15th rep of the 3rd round. O went for the pull and the bar flew out of my hand. Had to regrip and restart for that last rep. That might have made the difference in my time. Oh well...maybe next time.

Back Squat and Ring Dips

Five rounds for load and time of:

Back Squat, 3 reps (335#)
20 Ring dips

As Rx’d: 7:09


Used a blocking bag for reference to make sure my hip joint dropped below my knee joint on squats.


Legs are toast…woke up this morning with a slight wimper due to the fact that my legs are still screaming from the last cycle and today is only day one…


Can’t wait to see what tomorrow’s WOD is gonna be…lots of foam rolling regardless…

Cleans on the Minute

Clean one rep every minute on the minute for 15 minutes.

260/185

Sets were as follows


185-195-205-215-225-235-245-255-260-225-225-250(f)-250(f)-225-225


All cleans were squat cleans receiving the bar in a full squat. Felt like my technique has improved, but the lack of recovery time between lifts made a difference in the amount of weight lifted. I had a hard time getting my mind dialed in towards the upper end. Still a great WOD though. This ME WOD really forced me out of my comfort zone mentally, and I think that is a good thing.

In Hind-sight I think I would have started a little heavier, and repeated the weights instead of continually trying to go up. But I am okay with today's. I would have liked to have gotten closer to my PR, but I was at about 95% of my 1RM.

Walking Lunges, Body Squats, and Back Extensions

3 rounds for time of
Walking lunge, 100 ft
50 Squats
25 Back extensions\

As Rx'd: 6:42

Lower back, butt, and hammies are on fire...

Weighted PUs, 50m Sprint, Ring HSPUs

Had to squeeze this one in before church yesterday and did not have time to post then.

Subbed Regulare HSPUs for Ring HSPUs. Otherwise as Rx'd


16rounds + 3 50# DB Pull-ups + 50m Sprint +2 HSPUs


This one frustrated me a little. Wasted a lot of time chasing the DB. Everytime I finished my PUs I tried to set it down nice and easy and it would fall over and roll off the bumpers I was using as a platform. Once I even lost it off my feet after rep two and had to chase it down to finish my last rep for that round.

4 Rounds of 500m Row

4 rounds of Row 500m

Rest 3 min between rounds

No rower, subbed 50 SDLHPs for rows.

1. 1:01
2. 1:01
3. 1:02
4. 1:01


I have never even sat on a C2 Rower. These times seem awefully fast compared to the times posted on the main page, so I’m not sure how SDLHPs really compare to the real McCoy. I am a little skeptic. I went shin to chin on all of the reps and all were unbroken.


Someone correct me if I am wrong, but I am guessing the fact that there is no flywheel or damper coupled with gravity and the vertical movement has to make it faster. Anyone with experience doing both and how the times compare, please feel free to share the wisdom. I am just trying to get a feel for how accurate or close a sub this is.

McGhee

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

As Rx'd:


22 rounds + 5 DL + 13 Push-ups...finished Box Jumps after time expired.


RIP Cpl McGhee. Thank you for your duty and sacrifice.

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

As Rx'd: 21:35

PR by 4:29 (26:04 on 11-9-09)

Snatch Balance 7x1

All I have to say is that Speal is a STUD!!


Wasn't sure where this would end up. First time doing it for max loads.

Warn-up:
95x2
125x2
145x1
165x1

Work sets:
185-200-210-220-230-240-250-260(f)-260(f)-260 (nailed it!)


On the first attempt at 260 I dipped and drove and dropped under it and was on my way up...probably had about 6-8 inches to go from standing tall and the weight came forward on me and I lost it. The second attempt I dropped under it and only got about 1/4 of the way up before bailing. The last attempt I nailed it and it felt easy. It is amazing how when you hit these lifts in the proper grove, how easy and right they feel. Felt like I had another 10-15lbs in me, but I decided to quit while I was ahead. Had to get to class anyway.

Erin

“Erin”

Five rounds for time of
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

As Rx’d-ish*:


10:15

Split cleans were more of a split power clean. I caught the weight above parallel but in a split…make sense? So I don’t guess it is as Rx’d according to the video posted earlier in the thread. My knees never touched in a full lunge.

But it is a PR from 17:28 back in June.

Have a nice callous tear to show for it...awesome!

135# Back Squat and 20yd Hand Stand Walks

Five rounds for time of
135 pound Back squat, 20 reps
Handstand walk 20 yards


As Rx'd: 11:49


Haven't really practiced hand stand walks much, but they were much improved from the last time they came up in a WOD. Throughout the WOD I was able to, on average, string together about 4-5 steps at a time and the most consecutive steps was 8 or so a couple of different times. Learning to do these well reminds me a lot of my quest to master the Double Under. Just need to make time to practice them.


Pleased with the improvement for now. Hope to be able to string more together next time.

DT

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

As Rx'd: 6:23

PR by 2:25. I was shooting for Jason Khalipa's time of 6:16, but I didn't quite make it. Took too much time between rounds readjusting the weight...but at time, I felt like I needed the breather. I dropped the bar on a HPC once and had to restart. My grip was starting to fail.

I was hoping to get three rounds unbroken without dropping the bar, but I was unable. I only got through the 3rd round of Deadlifts and 2 HPC before I had to drop it. Rounds 1 and 2 of HPCs were unbroken. Round three was done 2-7 and rounds 4-5 were done in chunks of 4-5 or 5-4.

All DLs and PP were unbroken...although I wanted to drop the bar on the 5th set of PP...bad!

Previous DT's
7/23/09: 8:48
4/15/09: 11:47

Rows, Double Unders, and Burpees

For time:

Row 500 meters
150 Double-unders
50 Burpees

Subbed Rows with 45# BB SDLHPs


Otherwise as Rx’d: 9:29


Took me a bit to get my rhythm on DUs at first. Still a lot of misses throughout, but once I got going I was able to string about 6-7 in a row many times throughout the WOD (Most was 11-12 I think). They are definitely coming along. The SDLHPs taxed my forearms a bit and I could feel it in the DUs. Never really got too winded bc my coordination would get off and I would miss and have to restart. Fatigue in my forearms really felt like the limiting factor today.

...and of course Burpees are awesome anyway you slice ‘em.

Overhead Squat 5x5

Warm-up

45-95-115


Work Sets
135-185-205-225(2)-225-240


Used a low bag to touch for reference today. All squats were good and deep. I liked using the bag, but it felt like when I put the 225 on I was really reaching for the bag and one rep ended up sitting on the bag. The bar came forward and I had to dump it. I moved the bag for the 240. Felt like I was focusing on touching the bag more than lifting the weight. 5# below my best back in June...just wasn't feeling it today...

DB Clean and Jerk and Weighted Pull-ups

For time:

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Reps as Rx’d

65# DB C&J and 65# weighted PUs

29:05

Wasn’t sure how this one would pan out. I can still feel the pull in my right pec on pull-ups. Didn’t know if I would be able to do the weight as Rx’d on the pull-ups, but I made it through. I was doing singles after round two. I used a weight belt/chain and plates instead of putting the DB between my legs. Lost some time trying to hoist the belt up and put it on. Got tangled up a few times, but I needed the recovery…at least this way it was constructive recovery rather than just standing there staring at the weight. I may be paying for it tomorrow…

1600/1200/800/400m Runs

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

as Rx’d

1600m: 7:03
recover 3min
1200m: 5:53
recover 2min
800m: 3:28
recover 1min
400m: 1:34


Did some short sprints afterwards.
8 x 10m
4 x 20m

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.

Pull-ups: 11-12-11-11-11-11-11-10 = 88 reps (+6, PR)
Push-ups: 17-17-17-17-15-12-12-11 = 118 (+12 from last time, 1 less than PR)
Sit-ups: 15-14-14-13-13-14-13-14 = 110 (+11, PR_
Squats: 20-19-18-18-18-18-19-19 = 149 (+22 from last time, 2 less than PR*)

Total Score: 465

*Squats were legit this time, so I am counting this as my new PR. The 151 I did back in May was not legit. My squats were all short stroked to say the least.

Gamed it a bit this time with pretty good results. Tried to get 11 Pull-ups, 16-17 Push-ups, 13-14 Sit-ups and no less than 18 squats per round. The only one I missed the goal on was Push-ups...but I can say the Push-ups were a lot better quality than the last two times I did this.

Still nursing a pec injury. Really feel it when I do the butter fly kip, when I reach far over my head/hang, or jump rope. Hoping this thing heals up pretty soon. Feels like I have warm water being poured down my left pec and settling right behind my nipple. Weird sensation. Another oddity is that it doesn't bother me when I do Push-ups...go figure...