Linda

 Linda 10..1

155# deadlifts

105# bench press 

75# power cleans (from the floor)

14:04

squats and bench press

squats x5
215
215
215

bench x5
177.5
180
182.5

squats and bench

squats x5
210
210
210

bench press x5
180
180
180

10/8/14

Bench 185x4, 200x3,190x4
Weighted pull ups 53x3, 63x2,35x3

8min AMRAP
6 renegade row
10 db front squat
15 db push press

4 + 10 PP
30,30,20,20,30#

09/26/14

romanian deadlift 6-8 @ 30x1 x4
135,155,175,200

bench 6-8 @ 20x1 x4
135,165,175x7,175x6

cond:
AMRAP 6 minutes
10 renegade row
20 db walking lunges
4+18 lunges
weights varied 25,30,35 (only used 35 once)

Sept 8, 2014

4x w/ 90 sec rest b/t

A1) Bench press 4-6 @ 20X1
165x6, 185x5, 175x6, 185x2 165x2

A2) Strict Pull up - max reps
14 palms down, 7 left up, 7 right up, 4 both up

Cond -5 rounds for time:
10 HR push ups
20 53# kb swing
200m run
time:11:53

Bench press, pull ups, conditioning

Bench press 135x6, 165x5,175x5,185x4
Accumulate 50 dead hang pull ups..check

Conditioning for time:
50,40,30,20,10 53# KB swings
25,20,15,10,5 hand release push ups
10:27

close grip bench press / conditioning

supposed to be 1RM but I was alone so I just repped heavy:
4x165,3x175,3-180,3x165,5x145
conditioning - 5:15
15 double push up burpees
30kb front squats (15 each arm w/53# kb)
15 double push up burpees

front squat, bench, then WOD

Monday WOD
5x3 front squat
5x3 bench press

10m shuttle
1..8 db front squat/ push press
Post db weight and time

FS: 185,205,215,225,245x1,225
bench:185,205x2,185,205x2,200x2 (set with x2 I needed help on 3rd rep)

shuttle run/db WOD: 30# db time 3:50

diet Lynne

5 rounds, AMRAP 80% bodyweight bench press, pull ups. Rest as needed b/t sets.

bench/pull ups
21/35
15/26
12/27
10/25
9/25
totals 67/138

5 tons for time

Rotate through deadlift, back squat, press (the 3 CF total lifts) until you've successfully lifted 10,000.  Below is posted deadlift, back squat, press, round total, cumulative total, time:

315, 245, 125, 685, 685, time?
315, 245, 125, 685, 1370, time?
315, 245, 125, 685, 2055, 3:03
315, 245, 125, 685, 2740, 4:15
305, 245, 125, 675, 3415, 5:50
305, 245, 125, 675, 4090, 6:55
295, 225, 125, 645, 4735, 8:30
295, 225, 125, 645, 5380, 9:20
295, 225, 125, 645, 6025, 10:18
295, 225, 125, 645, 6670, 11:36
295, 225, 125, 645, 7315, 13:12
295, 225, 125, 645, 7960, 14:39
295, 225, 125, 645, 8605, 15:55
225, 225, 125, 575, 9180, 17:27
225, 225, 125, 575, 9755, 18:18
225, 225, 125, 575, 10,330, 19:02

back started to get tight on deadlifts so I figured out how much I needed the last 3 rounds and cut way back.  All deadlifts done with overhand grip.  squats felt good, focused on depth.  Probably could've gone heavier on push press, but I didn't want to be tempted to get any legs into the lift.

I wonder if I would've gamed it and gone lighter weight and kept moving if I could've gone faster...maybe 225 deadlift, 175 squat, 105 push press would've taken 20 rounds, with no weight changing and less rest needed.

Good heavy WOD!

Bench Press 2-2-2-2-2-2-2-2-2-2

I'm not a fan of bench. It makes my left shoulder hurt during the WOD and sometimes for a few days after the WOD. Today's weights as follows:

2-170
2-180
2-190
2-185 2nd rep very slow
1-180 (failed #2)
1-170 (shoulder hurt, threw in the towel)

Linda

10-9-8-7-6-5-4-3-2-1

weight pre-WOD = 160.8#

Deadlift 240
Bench Press 135#(did 2 reps as Rx 160, but shoulder hurt, dropped to 135 for the rest)
Power Cleans 120

time: 23:40

At RHS with Scott^3.

AdamBrown

one round for time (Rx was 2x, but I was toast):
24 275# deadlift
24 box jumps 24"
24 20# wallball
24 135# bench press
24 box jumps 24"
24 20# wallball
24 135# power cleans

20:57

rested a couple minutes and did 8 225# deadlift. cooled down with a string of 20 double unders, some snatch balances, OHS, and some stretching.

thought about going for round 2, but it wasn't happening. I'm a little dissapointed that I quit, but just didn't have anything left in the tank. Legs were still pretty sore/tired from the lunge WOD a couple days ago, even with postponing this WOD (scheduled for yesterday) until today. One round was still a great WOD.

Shoulder feels good after bench press.

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

Linda

Deadlift = 250#
Clean = 125# (small bar, i think weighs 35#, with 45# bumpers...hang power clean)
Bench = 135# (rounds of 10,10,11,8,7,5+1help,3+1help,4,3,3)

Time: 23:21

used a hook grip on DL as much as possible. also varied grip (left palm up, right palm up, both down, etc) which I think helped save my grip for the cleans and improve time. shoulder a little irritated after 135# bench, probably should scale back again to 125# and increase reps like last time.

compare to other Lindas

CF Total II

Power Clean 165, 185, 190f
Bench Press 200, 210, 220
OHS 105, 125f, 120

Total 525

Warmed up with some cleans, 135# & 185# bench press, a few OHS, and 10 burpees. I have some room for improvement in OHS...got very deep on the 125 and just didn't power up. The 120 was very controlled and felt like I could've gotten at least another 10#. My confidence is a huge factor on the cleans...got the 180, but couldn't get myself to drop under 190#.

Lynne

5 rounds max reps of 135# bench and pullups. Scaled back weight on bench press from body weight (165#) to 135#. After benching the last few times, my left shoulder has been huring...going lighter to try and avoid that.

bench/pull ups
17/39
14/25
13/28
12/23
10/17

totals 66/132

Next time, need to try 140# bench and focus more on pull ups...felt like I dropped off the bar a little too soon on a couple sets. Most pull ups were chin well above bar.

Linda

10-9-8-7-6-5-4-3-2-1

250# deadlift (1.5x bodyweight)
bench press 165# (bodyweight)
clean #125 (.75x bodyweight)

scaled bench press to 125# and did 1.33x reps (14-12-10-9-8-7-5-4-3-1)

time 29:33

five rounds max reps of:

135# bench press 19,11,12*,10*,8** (60)
Pullups 26,21,22,18,22 (109)
165# squats 20,15,13,11,12 (71)

scaled down bench press from body weight since last time I did body weight wiht a lot of rep I ended up with a sore left shoulder.
*subbed 25# plate on my back and 2 plates on floor to get more depth
**subbed 35# plate on my back and 2 plates on floor to get more depth