cleans

not much of a warm up...a couple cleans with the bar, a few OHS, and a couple skin the cats.

cleans, sets of 3. power cleans unless noted
135
165
185 failed on 1
165
165 (split cleans)
165 (split cleans)
185 fail
165

Not much of a WOD today...felt rushed in the garage.

newbie

5 rounds for time:
40 yard 155# overhead carry (20 yds down 2o yds back)
15 20# db thrusters (one in each hand)
40 yd 80# farmer carry (one db in each hand)

at the depot on the baseball side. didn't use rack, so I clean and pressed weight. scaled back to 135# for rounds 3, 4 & 5. thrusters done as a sub for 20# wallball, started out to do 30 but quickly realized that would be too much. carrying the weight overhead took a lot out of my shoulders and i didn't have the pop in my legs to avoid a lot of shoulder press.

time: 21:28
rounds: 2:54, 4:53, 5:33, 4:23, 4:45 (I removed the 10# plates in the 3rd set)

played Hooverball last night...Gallion, Paschen, Ireland, and Wolterman

partial make-up from yesterday, plus today

Yesterday's WOD was 10 rounds for time of:

3 45# pulllups
5 strict
7 kipping

I did this at home:
2 rounds with Macy standing on my feet instead of 45#
1 round wearing the weight vest and holding the 25# db (had to drop to get the vest off)
1 round with Macy

Then at the depot, while warming up for today's WOD, did:
2 rounds of Rxd WOD

None of these were for time, just wanted some pull up work

Today's WOD was:
5 rounds of:
300# deadlift
5 HSPU

WOD time 11:32

I didn't start my watch until I began the 2nd round, but I know I was much faster on the first, so it's a estimated first round time:

1:20
1:55
2:26
3:28
2:23

took a little break during deadlift on 4th set, b/t reps 3 & 4

group WOD at RHS

4 rounds:
slosh pipe carry
farmer carry 2 75# db
prowler sled (70#)
sled with rope (25#) run down, backstep back

about 30 yds per...took about 35 minutes

tough WOD, had some rest time b/t most exercises waiting on guys ahead of me to finish...much needed rest. Vince Mickey, Scott Rawlings, Mack Thompson, Tim Gallion, Jared McDaniel, and John Ireland.

d/u, box jumps, and kb swings

5 rounds for time:
40 double unders
30 24" box jumps
20 54# kb swings

Time 27:28...compare to last time at 26:50.

d/u were horrible...couldn't string many together, mostly singles maybe a dozen (out of 200) where I was able to get 3 or more. box jumps (steps) were steady and swings all unbroken.

3 rounds - db thrusters and ghd sit ups

15 - 45# db thrusters
30 GHD sit ups

Rx'd was 50#, but the 50s had a loose weight, so I scaled down to 45#.

Time 12:55 (round times 3:05, 4:49, 5:01)

Good short WOD, at least compared to yesterday. Hot at the Depot over lunch. Thrusters done 10/5, 5/5/5, 6/5/4. GHD broken up as needed, all done touching floor and pad.

RJ

5 rounds for time:
run 800m
6 rope climbs (Rx was 5 @ 15ft, mine's shorter so I added one)
50 push ups

Rounds 1-3: ran, then alternated a climb, 10 push ups, climb, 10 push ups...and finished with a climb
Rounds 4-5: ran, then did push ups to failure, climb, push ups to failure...until 6 climbs and 50 push ups

Runs on first two were non-stop. Walked "some" in rounds 3-5.

Did at lunch...hot day!

Time 49:32
Round times 6:43, 10:54, 10:20, 10:45, 10:50

WOD totals - 2.5 mile run, 30 rope climbs, 250 push ups

lunges and burpees

5 rounds for time:

50 lunges with 45# bar overhead
21 burpees

14:21

in garage/driveway at lunch. 90+ degrees, heat index 100+.

Last time

2 WOD Day - Relay for Life

4pm - AMRAP 12 minutes
5 tire flips
30 yd. 64# sandbag carry
10 burpees (over parallettes)
30 yd. 64# sandbag carry

5 rounds plus (tire flips, sandbag, 7 burpees)

11:45pm
Fight Gone Bad (Rx) 283 PR

rest day....nah!

thought about an extra of rest today with 2 WODs tomorrow.

3 rounds for time:
10 muscle ups
10 forward rolls
20 one legged squats
20 yd handstand walks

muscle ups as Rx. Forward rolls Rx (I haven't done those for a LONG time!). One legged squats using rope for balance...couldn't do them staying on my heel, so they were off the balls of my feet. HS walks weren't happening, so subbed out handstand practice...some in the grass w/o support, some holds against the wall, and some against the wall practicing shifting my weight.

Each of the first 2 rounds took about 7 minutes, so I did 3 minutes of handstand work to make an even 10 minute round. Last round took longer (muscle ups) and left a little over a minute for handstand work.

Time 30 minutes

rowing and wall ball

row 2000m
50 20# wall ball
row 1000m
35 20# wall ball
row 500m
20 20# wall ball

time 27:57

90+ degrees outside...nasty day.

I tried to keep a 2:00 pace for each 500m...basically just tried to hang on for the last 500m. Wall ball shots broken down as needed. Tough WOD!

rowed 3500m
95 wall ball shots

Hooverball!

played last night with 6# ball...a whole different game than with the 8# on a rain-soaked court. The game is much quicker with the 6#! Most of the games were played using only shots beginning from the chest...i.e. no backwards high shots.

Left shoulder hurt after bench press. Most likely taking today off from wall ball (pushing motion hurts).

bench press and "rowing"

25 SDHP
.25 mile run
30 135# bench press
50 SDHP
.5 mile run
20 135# bench press
100 SDHP
1 mile run
10 135# bench press

broke the last two rounds of running and SDHP into smaller sets (.25-.35 miles each and 20-35 SDHP). Last set of bench press unbroken. I had some pain in my left shoulder during the bench press, so I lifted the weight lower down on my torso than normal. The runs were mostly done around 7.5 MPH but I had a couple times when I jacked it up to 10+ as long as I could, the reduced it to about 4MPH to catch my breath. Friggin' hot and humid in the depot.

time 36:12

Compare to last time when I did all SDHP and no running.

WOD totals: run 1.75 miles, 60 153# bench press, 175 SDHP

Elizabeth

21-15-9
135# cleans
ring dips

my cleans were power clean, very little knee bend on the catch. I was able to work the rack position into this, it's starting to feel better.

Time 12:22

set of 9 ring dips broken down into 3-1-1-1-1-1-1.

Humble Pie!

15 rounds for time:

5 pull ups

10 push ups

15 squats

time16:16

Yesterday, I th0ught I was good. Today, I thought the WOD would be short and sweet...why to I think such silly thoughts?

Humid in the depot, sweat was flying & pooling on the floor. Pull ups all unbroken, push ups were a struggle, as always. Got first 3-4 rounds unbroken, then just tried to get 6 at the start of each round before finishing with 2 at a time...sometimes just one. Last five round were done at a clip of about 1:30 (give or take) each round, so I figure I would've ended up with just over 17 rounds of Cindy.

deadlift 5x5

warmed up with 135x5 and 225x5

295
305
315
320
325



Started lifts at 295, figured I'd go heavy to start, then figure it out from there and drop weight. I was able to keep adding weight, hoping to make 3 reps or so before failure, but got all 5 each time. rested for a few seconds between 4 & 5 on 325, but didn't let go of the bar or re-grip, more of a pause.

My grip felt strong today. Used plenty of chalk and didn't feel the bar slip at all. Probably my best deadlift day so far!

12 minute AMRAP

5 185# front squats
10 chest to bar pull ups
20 double unders

all p/u got CTB height, but may not have hit the bar

4 rounds, plus 3 front squats

got 8 d/u to start first round, then strung along 2-3 at a time with the exception of maybe a couple 5s. broke up squats into 2 sets 3-2. pull ups broken, mostly due to slick, sweaty hands.

Monday Night Hooverball

First time on court in the yard...poles got bent and net ended up with a few holes. I need to turn poles around so they bend back the next time we play and untie the bottom of the net so the ball slides right through.

4 on 4 with 8# ball.

Good times! An hour and a half with Gallion, Inboden, McGahey, Wolterman, Bryant, McDaniel, & Rawlings. (Jess and Brittany played for a little bit, but I think the 8# ball was too much.

Region WOD...again!

3 rounds:
30 SDHP with 35# kb
30 75# thrusters
6 rope climbs
30 53# kb swings

round 2
20 SDHP 35# kb
20 95# thrusters
4 rope climbs
20 53# kb swings

round 3
10 SDHP 35# kb
10 115# thrusters
2 rope climbs
10 53# kb swings

time 18:21

Good lunchtime WOD!

Regional WOD

10 muscle ups
15 HSPU
20 155# cleans (squat cleans Rxd, I did power cleans from the floor)
run 550m (I ran once around the circle = 1/3 mile)

time 11:14

got 5 muscle ups in a row to start, then singles from there. muscle ups really have an effect on the HSPU.

21-15-9 OHS and pull ups

started with 115# on the OHS, but got 5 and scaled to 95 for a couple more, then to 75 to finish the rest of 21. Used 75# for 15 and 9.

9 OHS and all pull up sets were unbroken.

time 12:32.

first set to 6:22, longer than it should've since I was changing weights out twice.

Randy

75 75# snatch - power snatches

time 5:42

in garage...9pm after Macy's softball game

800m X4

Ran on RHS track after work. Decided to use 20# vest...

3:19 (20# vest)
3:45 (20# vest)
3:32 no vest
4:07 (20# vest)

shoulder press 5-5-5-5-5

not much of a warm up...gonna take a rest day but decided to do a spur of the moment WOD.

75# x 5
95# x 5

115
125
130 (4)
120
115

weights were just about perfect. Struggled on 5th rep at 130, couldn't get over the hump. Had to fight to get rep #5 on 120 and 115. Good short WOD.