Amanda sdrawkcab...

70 burpees (4:51)
60 sit ups (8:20)
50 53# KB swings (11:02)
40 pull ups (14:20)
30 HSPU - 8 strict, 22 assisted (19:54)

7 more assited in 2 sets (21:16)

I was surprised how hard the pull ups were. I thought I could get through them in 2 fairly easy sets, but ended up breaking them down into sets of 5-8 at a time. Sit ups are still a killer of mine.

Front squats 3-3-3-3-3

warmed up with 135x5 and 185x3

205
220
230
230
235 1 good, failed #2
205 2

235# is new PR

Tribute to Amanda

30 HSPU (13 strict, 34 band assisted)
40 Pull ups
50 53# KB swings
60 sit ups
70 burpees

broke WOD into 5 sets, doing 1/5 of the reps for each exercise in each set. Did WOD as Rxd until 3rd set (reps 13-18) of HSPU. I got #13, then knew I'd take a lot of time for the remaining 5, so I started using the bands and did 2 band assisted for every 1 Rxd. So, in the third set, did one strict, then 10 assisted, and did 12 assisted in each of the final two sets.

Time: 21:56

My abs were pretty sore from Sunday's WOD.

wall ball and muscle ups

50 12# wall ball
10 muscle ups
40 wall ball
8 muscle ups
30 wall ball
6 muscle ups
20 wall ball
4 muscle ups
10 wall ball
2 muscle ups

WOD in garage, Macy is home sick today. Didn't put too much effort for speed on this one...videod some M/U to check form and adjusted camera a little bit b/t rounds.

got first two of set of 4 muscle ups...the failed to get another after 4 attempts
failed on first attempt of 2 muscle up set, so I did a jumping muscle up to get above rings and finished WOD with 6 ring dips.

M/U done with rings above my head, maybe 7' off the ground.

WOD time 19:06

5 rounds for time:

50 double unders
35 KTE
60 walk with 155# overhead

time 38:29

WOD with Vince and Gunther @ the Depot. Each round was a little different...
round 1 5:55 - subbed alt. box jumps and tuck jumps for d/u
round 213:45 - subbed GHD sit ups for KTE. alt. 5 box jumps 5 tuck jumps until 50 total
round 3 22:07 - subbed 5 box jumps 5 tuck jumps until 50 total
round 4 - 30:29 - did d/u. did 11 KTE then 24 sit ups
round 5 38:29 - did d/u. did 6 KTE and 29 sit ups

looong WOD. the 50 and 35 reps were hard to get through....a good mental prep for a long distance run!

3 rounds for time:

15 135# hang power clean
15 burpees

time 8:37

short & sweet. first round unbroken...2nd and 3rd rounds broken into sets of 4. Just tried to survive burpees!

5 rounds for time:

3 255# back squats (85% 1RM)
20 ring dips


squats as Rxd...all unbroken, could've done a little more weight, but probably would've broken sets 4 & 5. Did rings dips in first round, then used band(s) for last 4 sets. did a few (3-4) without bands during the fourth set, but all the rest were using various levels of assistance with the big and/or little band focusing on depth and full lock out at the top.
time 15:26

cleans

Clean one rep every minute on the minute for 15 minutes. I waited for the beep, then began the set up for each lift. All power cleans:

155, 165, 175, 185f, 175, 185f, 180, 175, 185, 190f, 185, 185f, 180, 180, 180

Max/Min: 185/155

FYI...
Good: 185x2, 180x4, 175x3, 165, 155
Failed: 190, 185x3

"Holy lower back, Batman!"

3 rounds for time:
25 back extensions
50 squats
100' walking lunges

time 11:28

killer on the lower back. First round, not so bad. Second round, very hard. Third round...excrutiating! Stuttered on first squat of final round...almost didn't get back up!

Did this one at home with Vince. Used plyo box and sandbags for GHD off the edge of playground set.

No legs today!

So glad this was a no leg WOD! I mulched the yard yesterday and didn't get much of a rest, so today's WOD was a pleasant surprise...

AMRAP 12 minutes
3 45# weighted pull ups
run 50m (from pull up bar to gym doors & back)
3 HSPU

11 rounds

Enjoyed this WOD...short and sweet and never really had to stop due to failure. Did this with Tim at NMS on the pull up station by the boys locker room.

Pull ups were hardest and took most time since I chained and unchained the weight onto my waist for each round, but the few seconds of rest was probably helpful. All HSPU unbroken (except 3 where I lost my balance).

Row 500m x4

rotated rower with Vince and Tim...rest was probably 5 minutes b/t rows:
1:39.4
1:44.4
1:47.9
1:50.7

great outdoor workout on Tim's patio!

This could've been the hardest 3 day cycle on my legs...they were tired after the filthy fifty, yesterday's box jumps and dead lifts killed anything I had left, and today was just trying to hang on. Pretty happy with my times, though. Before the row, I guessed I'd be a little under 2 each round.

I think my hammies will be sore tomorrow.

Now, tomorrow's rest day will be spent mulching...

McGhee

AMRAP 3o minutes:

5 275# deadlift
13 push ups
9 24" box jumps

scaled deadlift, the rest was Rx
14 rounds + 5 deadlift

Deadlifts weren't too bad, until round 9, when it got REAL heavy. Even with the lowered weight, it was still heavy. Most of the DL sets were broken into 3&2. Push ups were unbroken through round 8+/-, then broken as needed. Did 11 box jumps in the first round (was thinking 13 for some reason).

deadlift weight: 275# round 1-9, 255# round 10, 245# round 11, 225 rounds 12-15

3o minute totals
45 275# deadlift
5 255# deadlift
5 245# deadlift
20 225# deadlift
182 push ups
128 box jumps

Filthy Fifty

For time:
50 Box jump, 24" box (in the grass)
50 Jumping pull-ups (on the swingset rings)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (swingset rings & pull up bar)
50 Push press, 45#
50 Good mornings with 45# bar
50 Wall ball shots, 12# ball (off brick wall above garage door)
50 Burpees
50 Double unders

@ home..in garage, on driveway, & swing set. Probably 20 double unders were done one at a time, but I was able to string together quite a few sets of 2, 3 and even 4.

time 32:44

snatch balance

1-1-1-1-1-1-1

warmed up with some shoulder dislocates with PVC and skin the cats on the rings...both seem to be helping get the shoulders going. Did some double unders, 12 GHD sit ups, 12 back extensions, and a couple muscle ups.

started snatch balances at 95# (lowest weight with bumpers):

95 -felt like a wide grip push press the OHS
95 - a little better...more drop and catch, but still had to lower quite a bit
105 - same as #1
95
95 - probably the strongest one...best drop
95
95 did 2 OHS to get as deep as possible

did 4 more snatch balances with 45# bar. That's a tough lift. I wanted to do the "snatch" move, but my flexibility issues hamper it!

One of the muscle ups I did was with very little kip...a very smooth move.

Looking forward to tomorrow's first full rest day of 2010!

Erin

As RxD, here's Erin:

5 rounds for time:
15 40# db split cleans (from the floor)
21 pull ups

time: 16:50

round times: 2:12, 3:28, 4:00, 3:43, 3:27

Last time done with 25# db. Legs a little tired from yesterday. This WOD is brutal on the grip!

100 Day Challenge

100 burpees for time - 7:30 (last year 7:53)

WOD 5 rounds for time:
20 135# squats
20 handstand walks (used 2 small bands around pull up bar with large band as harness)

time 15:38 (round times 1:58, 3:24, 4:00, 3:04, 3:16)

during round 3 I changed the setting of the height of the rack bar...the rest during that was needed. Tried to focus on squat depth and keeping weight on my heels. My right shoulder felt good during the WOD, but is tender about an hour after WOD.

DT

5 rounds for time:
12 155# deadlift
9 120# hang power clean
6 120# push press/jerk

time 11:41

Last time 14:15 with 115# for hpc and pp/pj (2:34 faster with more weight!)

round times:1:22, 2:13, 2:56, 2:24, 2:46

took collars off when I was changing weight for first two sets, then figured I didn't need to put collars on weight for DL, so last 3 rounds had quite a bit smoother transition.

tough workout...all DL unbroken, tried to get to 6 HPC, then move right in to pp/pj after final 3.

running, jumpin' and burpin'

.3 miles on treadmill with weight vest
150 double unders
50 burpees

time 21:43

subbed run with vest for 500m row. Time at the end of the run was 2:00. Time at the end of the double unders was 15:12...they took FOREVER! 15 burpees with weight vest, 15 pull up burpees, and 20 normal.

Finished day's burpees with 47 tabata style, first 3 round wearing weight vest...7 rounds to complete 6,6,5,4,5,6,5,6,6...added wrong and did 49!

OHS

5-5-5-5-5

1x CFWU(10x)

OHS with bar and PVC to get loose

95 (wrists hurt)
95 (dropped on rep 2, reset and got 4 more)
100
105-probably strongest set
110-a little wobbly on last rep

96 burpees tabata style. sets of 9,8,8,7,7,7,6,7,6,7,6,5,6,5,2 - time probably 7:10

Pull ups and Burpees

altered RxD WOD to the following"
12...1 burpees
1...12 25# weighted pull ups

got first 5 rounds plus 4 in the 6th round of weighted pull ups, then did 2:1 strict through round 7, then 1:1 strict for rounds 8 & 9, then finished rounds 10, 11, & 12 with 1:1 kipping.

time for WOD 17:37

totals 78 burpees, 19 25# pull ups, 35 dead hang pull ups, 33 kipping pullups.

shoulder still bothering me, I didn't notice it too much until the pull ups got hard (maybe the 3-4 set of weight pull ups)...probably needs some rest!

Run Like Hell

WOD as Rx:

Run Like Hell from Pink Floyd

Run 1600m (7:07)
rest 3 minutes
Run 12000m (5:26)
rest 2 minutes
Run 800m (3:35)
rest 1 minute
Run 400m (1:34)

almost puked after 400m run. Legs felt very tired (burpees?) and wind was pretty strong against me coming around turns 1 & 2 at the track. Ran today with Macy!

Tabata

pull ups 12,11,10,9,8,8,8,8
push ups 12,12,12,10,7,8,6,7
squats 17,16,17,18,19,18,17,20
sit ups 9,10,9,8,7,8,7,7

total 355
min 37

shoulder still a little sore...almost feels like it's slightly dislocated, if that's even possible and since I'm not sure I know what a dislocated shoulder feels like, that's just a guess ;^0