scaled today's WOD

Rx was 3 rounds with 95#, I scaled to 2 rounds and 75#. Most concerned with OHS and my right shoulder being able to hold weight, so I scaled back.

15 OHS
15 knees up pull ups (Rx was L pull up)
15 split jerk
15 knees to elbows
15 hang squat clean (did mine from the floor)
15 back extension with 25# plate

round 1 time 8:42
round 2 time 11:11
total 19:53

OHS were unbroken, felt pretty good. Pull ups were long and hard. split jerk was easy. Knees to elbow=grip buster! Hang squat clean took a lot out of me. back extensions are never good.

Birthday Grace

Rx Grace...135# clean and jerk...GTO.

Time: 4:53..PR...first time Rxd.

other Graces

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.

Post total reps from all 32 intervals:

Rxd...chin over bar pull ups, hands ups push ups, and GHD sit ups (floor to pad)

Pull ups: 12,11,10,10,9,9,7,7=75
Push ups: 10,9,7,6,5,5,5,5=52
GHD sit ups: 6,7,6,7,7,7,7,6=53
Squats: 14,16,15,17,17,17,18,20=134
total=314

felt pretty good during workout...should've pushed squats harder at the beginning, but it seems like it takes a couple sets to get warmed up.

Tabata - Fight Gone Bad

FGB, Tabata Style, count lowest rep of each for score. I gamed this one, started at a decent pace and just wanted to maintain that score for each exercise. Finished with:

wallball 8,8,8,8,8,8,8,8
SDHP 7,7,7,7,7,7,7,7
24" box jump 7,7,7,7,7,7,7,7
Push press 8,8,8,8,8,8,8,8
row calories 5,5,5,5,5,5,5,5
score = 35
total reps 280

rowing was off time a little bit. I used the interval timer on the rower, but the 20 on time doesn't start until you pull, I got got progressively behind the gymboss timer. next time, I'll try to add one rep to each exercise.

AMRAP 20...new stuff!

3 wall climbs
10 up downs
5 parallette pass throughs (front+back=1)
10 grasshoppers (shin contact forearm, L+R=1)

wasn't sure what to expect, but from the main site comments, I knew it would be a challenge.

I got 5 rounds done at 19:39.

Difficulty scale 1-10:
Wall climbs 9..they seem to get exponentially harder each round
up downs 2..good for a breather
pass throughs..6 kept hitting feet on floor going to the front
grasshoppers..7 need to keep focus on technique, otherwise I no-rep

atlas stones

Saturday morning workout at the depot with Tim. 5 rounds of 400 meter road followed byAMRAP atlas stone to shoulder.
rowing times and stone shoulders were:
1:23.5. 12
1:29.9. 10
1:31.7. 10
1:31.9. 11
1:33.7. 11

used the 110# stone

Double Duty today...

Main site rest day, but I saw 2 WODs I thought looked good, so I did both of them.

WOD#1 - Lipson
21-15-9 165# (185# Rx) back squat & 53# kb swings
Can't use a rack, you must start with the the barbell on the ground and get it to your shoulders. Big incentive to go unbroken!
Got round of 21 unbroken; dropped it once on 15, then failed one attempt at a clean; 9 unbroken

Time 8:24

WOD#2 - You Challenge (modified slightly)
3 rounds of one minute each for reps:
bar dips 20,12,8
135# ground to overhead 5,3,4
95# OHS 3,2,0
55# dumbbell snatch 11,12,16
push ups 18,14,11
total score = 139

made sure of good range of motion on each exercise. Once I got to failure on dips, they were 1-2 at at time. After the dips, the GTO seemed HEAVY on the press so I had to make sure I jerked it and lock out my arms. It was hard to recover from GTO to get the OHS, hard to keep my arms locked out and my shoulders active to keep the weight overhead. Snatches were mental, just had to keep going. I still suck at push ups, especially after the dips and GTO!

double unders

Started out doing 3 rounds for time of 10 OHS and 50 D/U, but didn't have much time to warm up and quickly found out that OHS aren't an exercise to do without warming up. I was able to get OHS 2 @ 153 and 2 @ 125, then decided to change WOD.

Ended up doing 4 sets of 50 double unders for time, resting about 1 minute b/t sets. I do my double unders with the rope spinning backwards, so I decided to do these frontwards(sp?)...times were:

4:08
2:06
2:01
1:54

got better each round, but still have a long way to go!

5 rounds for time, changed to AMRAP 20

Rx WOD was 5 rounds for time:
Run 200m
7 muscle ups
Run 200m
7 HSPU
Run 200m
30 sec L sit
Run 200m
20 pistols

I knew this would take a long time, probably longer than 1 hour, so I scaled to AMRAP 20 minutes:
200m run
5 muscle ups
200m run
5 HSPU (off 15# plates with nothing in between, not all the way to floor)
200m run
20 seconds L sit
200m run
20 pistols (using vertical bar to help with balance at bottom)

Got 2 rounds done in 20:54

5 rounds for time:

Run 200m
20 pull ups
Run 200m
20 push ups
Run 200m
20 sit ups
Run 200m
20 squats

My plan was to do it in 30 minutes (6 minutes per round). I figured I could get each exercise in 90 seconds. I'd probably take longer on sit ups and push ups, but I thought I could rep out pull ups and squats and make up for lost time. My runs were a little longer than 200m (210m exact) especially the runs before and after pull ups (240m) since I had to go from the garage door at the Depot to the pull ups bar(s). First round was 6:56 and I knew 30 was out of reach.

Finished Rx in 41:50. Just a long, grueling, WOD. None of the component were too hard, just long and tedious. This is a WOD where a partner could really help push!

Round times were 6:56, 8:09, 8:56, 9:02, 8:47
WOD totals: +/-4000m run (2.5miles), 100 pull ups, 100 push ups, 100 sit ups, 100 squats.

Camille

8 minute AMRAP:
3 snatch complex 95# (power snatch, hang power snatch, hang squat snatch)
3 wall walks

I got 3 full rounds = 18 reps

Rxd was 125#...too much for me! Squat snatches ended up being power snatch with overhead squat, or, at best, caught in a partial squat, then an OHS.

Tataba double unders...tried to stay consistent. Scores 27,30,22,23,22,21,24,25=194

Death by stone shoulders: 110# stone 7 rounds + 7 = 35 shoulders in 8 minutes. Should've gotten another round, but I stopped to pick up the watch the fell (code for take a break), and ran out of time.

AMRAP 30 minutes:

400m run
10 L pull ups
15 back extensions with 25# plate
20 sit ups with 25# plate

4 rounds in 30:01

My run ended up being a little over 500m.
Pull ups broken into sets of 4,3,or 2, as needed.
Tried to get back extensions done in 3 sets each round.
Sit ups sucked...did them on the floor with feet anchored under dumbbells

Front Squat 2-2-2-2-2-2-2-2-2-2

warmed up pretty good for FS. foam roller, wrists, hips, back, bands, etc. did 25 double unders, 10 pull ups, 10 GHD sit ups. FS warm ups 135x4

WOD totals:
185,205,225,230,210,210,210,185,185,185

felt pretty strong. All lifts successful. dropped down to 185 for last 3 and did 2 reps on the minute.

cashed out with 1 minute on 1 minute off rowing, five rounds, for meters. Score was 296,287,289,274,284.

Diane

21-15-9 of:
225# deadlift
HSPU

HSPU done with hands on driveway and Abmat b/t arms to guage depth, as soon as I touched abmat, I pressed up. Otherwise, Rx.

Time 8:17 (after each lift...1:08, 2:52, 4:31, 5:53, 6:37, 8:17)

Sat AM double duty

Met Tim and Jared at Depot for 6AM WOD.

WOD 1 was tabata. double unders. Score is lowest total on any round, but I decided to go for max total reps. My scores

we're 32, 14,21,25,25,20,16,23.

WOD 2 was October Painstorm. Load a barbell with weight and accumulate as many points as possible using the following scale....deadlift 1, squat clean 3, ground to overhead 4, thruster 5, snatch 10.

I used 130# and wasn't able to snatch so I loaded up on gto. Ended up with 46 so, 9 squat cleans, 48 gto, 3 thrusters for a total of 300 points.

5 rounds for time:

6 handstand push ups
12 chest to bar pull ups
24 weighted lunges 35# weight in each hand

round times 2:02,2:55,3:21,3:21,3:10 = 14:39

hspu mostly unbroken...came down once in rounds 3 & 4
couldn't seem to keep a rhythm on pull ups, so I broke them up after round 1.
lunges were brutal. I used the 35# bumper plates for weights.

"Carse"

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

Rx...got started and knew immediately this was a bad one. I suck at squat cleans, but was determined to work on form and stay as strict as I could. After I got round of 18 done, I decided I was going to cap this thing at 30 minutes or finish, whichever came first. On the round of 15, I was doing a power clean, then changing grip to hold the bar with my thumbs and keeping my elbows as high as possible, the doing a front squat.

Deadlifts took a lot out of me.

Box jumps sucked! I did all rebound at bottom. Definite pause and full hip extension at top of all reps.

Bearcrawls sucked, too!!

Double unders weren't bad, all done unbroken.

WOD totals:200m bearcrawls, 59 95# squat cleans, 54 185# deadlift, 54 24" box jumps, 54 double unders