Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute.

Repeat for a total of 5 cycles

5 +1 clean
4 +2 cleans
4 +1 clean
3 +3 cleans & 6 pushups
4

totals 67 cleans, 126 pushups, 180 squats

Annie

50-40-30-20-10 double unders and sit ups

time: 18:40

getting better at d/u. most done in groups of 3-4. Last time I did Annie I only counted double unders that I got two complete passes on. Today, if I missed the second time around, I counted it. It helped keep my heart rate up. situps done on floor with feet anchored under 30# db.

cashed out with 3 handstand holds: 56, 43, & 38 seconds

back squats 5-5-5-5-5

warmed up with a set of pullups, dips, a few PVC OHS, and some double unders. Warmed up with 5 @ 135# squats.

230 (225)
230 (225)
235 (215)
240 (205)
245 (205 -2 failed on 3)

set the bar a little lower on my back...felt a little uncomfortable, but helped the weights!

Nate

AMRAP 20 minutes: 2 muscle ups, 4 handstand pushups, 8 70# db swings

10 full rounds + 2 muscle ups

times at the end of each round were: :50, 2:11,3:47,5:26,7:00,9:23,11:09,14:00,16:32,19:05

deadlift 1-1-1-1-1-1-1

warmed up with a few pullups, dips, double unders, and PVC OHS.

deadlifts 5 @135, 5 @ 225

320, 345, 355, 370f, 355f, 345f, 335, 335, 335, 315

total weight of makes = 2340

went heavy sooner than previous DL days. Did more total weight (45#) than last time. May have taken too big of of jump going form 355 to 370, but I thought I'd try.

Michael

3 rds for time:
run 800m
50 situps
50 back extensions

at the depot. Ran on the treadmill then did situps and back extensions on GHD machine, alternating to failure. Last 800m was painful on lower back. Mostly walked, was able to run about .1 mile.

Time 35:00

Garage WOD

with John and Tim. 4 rounds for time:
50' walking lunge holding 45# barbell overhead
21 situps
time 6:12

followed by 5k# overhead. get 5,000lbs from ground overhead. took a rest (maybe 10 minutes), got bar loaded and did
50 reps of 100# time 6:17

skill work?

legs still sore from the Tabata a couple days ago and with a nice workout planned for Saturday AM, I didn't dare do the WOD as Rx so I just did:

• towel pullups...15-20 with each arm up high (30-40 total)
• double unders...most done "backwards", but it did try a few the other way. they actually seem easier than backwards, I just need to keep practicing. I was able to get 4-5 in a row a couple times
• handstand holds - did five as long as I could...times were 46, 30, 51,46,57. I lost balance on the 30 and REALLY thought I was over a minute on the last one...maybe next time!

Tabata

thought about trying a little strategy this time. Instead of all out and lasting as long as I could, I tried to stay consistent and ahead of last time's numbers. It probably hurt the pushup numbers (I ended up a total of 5 less, all of which were from the first round).

I'm always amazed how only 20 seconds of work can sneak up on you. I usually get through 4 rounds OK then struggle for the next 4.

Numbers for this time were:
pullups 12,12,11,10,9,9,7,6 - 76
pushups 9,10,8,8,7,6,4,5 - 58
situps 7,7,7,7,7,6,6,6 - 53
squats 16,18,18,17,19,17,18,17 - 140
low round score: 6+4+6+16=32
total score = 327

weighted pullups

warmup - samson stretches, OHS 45# bar, 15 pullups, 8 dips, double unders, 15 GHD situps, 15 back extensions

weighted pullups:
40
50
75 (nose above bar)
70
70
70f (1/2 way)
65
50x2 palm up
2 dead hang palm up

cashed out with some double unders and a handstand hold

Saturday Group

Washington Park Tennis Courts

4 rounds, one minute max reps of each of the following:

135# deadlift

Pushups

side to side on tennis court (down & back = 2)

20# wallball (off top of tennis ball wall)

rest

reps/round (total in 19 minutes):

deadlift 35,26,22,23 (106)

pushups 34,22,21,18 (95)

side to side 12,12,11,12 (47)

wall ball 16,15,8,11 (50)

noticeable difference in wallball with Tim's 20# Dynamax...much heavier and hard to hold. I'd been using a 12# rubber ball.

Homemade WOD

3 rounds for time:
run 400m
25 GHD situps
15 back extensions
25 double unders
50 squats

time 29:17

first round in just over 7 minutes, then my lower back got very tight after 2nd round of situps and back extensions. Double unders were mostly singles (got a few doubles first round) and took quite a while for the 3rd round. Had to lay on the floor for about a minute or so after 3rd round of back extensions. Originally planned on a 4 round WOD, but that wasn't happening.

CF Total

warm ups included - samson stretching, jump rope, handstand holds, cleans (45# bar), light presses (up to 135#), 2 @ 225# squats, and 5 @ 225# and 1 @ 315# dead lifts.

Back squat 250, 260f, 255
press 135, 145, 150f
deadlift 335, 350, 360f

total 750

Elizabeth

21-15-9 of 135# power cleans and ring dips

left shoulder a little sore, almost took a rest day but decided to give it a try.

time was 14:27

did ring dips (12, 7, &4) each round to failure, then jumping ring dips with negatives for the remainder of the set.

shoulder still pretty sore. I think tomorrow is a rest day.

Fran as Rx

21-15-9 95# thrusters & pullups

first time done as Rx - 8:26

tried to reduce number of breaths taken during breaks and did 3 for a couple. once i got gassed I took quite a few to give muscles time to recover. 21 pullups & 9 pullups unbroken.

Not sure how much of an effect, good or bad, all the recent thruster work has had on Fran. Went heavy 3 days ago (new PR @ 165#) and 95# in a great metcon workout yesterday.

AMRAP 20 minutes of 95# thrusters, 53#kb swings, & hill runs

9 thrusters, 21 swings, run the hill...5 rounds plus 9 thrusters in 20 minutes.

totals= 54 thrusters, 105 swings, 5 hill runs...20 minutes.

AMRAP 20 minutes of burpees, high pulls, and pullups

12 burpees
21 95# highpulls
15 pullups

4 full rounds, plus 12 burpees and 5 high pulls.

first round took about 2:30, then hit the wall!

WOD totals for 20": 60 burpees, 89 high pulls, 60 pullups

thrusters 1-1-1-1-1-1-1

warmed up with 10 pullups, 6 dips, some double unders, 15 situps, 3 OHS with bar, samson stretchs.

3 thrusters @ 115#

135,150f,140,145,150,155,165f,165

weight of 5 heaviest lifts = 755 (last time 725 on 05/28/09)

The 155 felt strong so I jumped up to 165 but knew I didn't get enough legs into so I had to try again...NAILED IT!

cashed out with some double unders (starting to get the hang of these things) and 5-35# pullups, 5 dead hangs, 3-50# pullups, 1 50# with palms up

30 muscle ups for time

got 20 in 15:02, then scaled the next five to 3:1 ring pullups and ring dips, then the next 5 to 2:1 ring pullups and ring dips.

total time for workout 23.39.

Cooled down with some double unders, stretching, and handstand holds.

power cleans, situps, and back extension

21-18-15-12-9-6-3

95# power cleans
situps
back extensions

time 13:37

done in basement. situps with feet strapped to bench, leaned back to parallel. back extensions done as good mornings with 25# plate held against chest.