Squat Ladder

Buy in:
burpees 12,8,9
wall ball 12,12,8
HSPU 2, holds, holds

WOD 45# squat ladder:
rounds 1-10 OHS
rounds 11-20 front squats
rounds 21+ back squats

19 rounds + 19 reps in 20th round
hoped to, and should have, done all rounds of front squats in rack position, but I ended up doing most of them them with crossed arms

cash out: 5 minutes standing handstand work

Shoulder safe WOD

created a WOD from CFE, CF, and WODshop.

Rowed 2000m - 7:56.8

12 rounds of:
2 240 deadlift - dynamic lifts (work on speed)
handstand hold against wall, but tried to stay upright and not use the wall.

I didn't time this, but just went back and forth b/t exercises.

Death by Shuttle Run: 3 cones in a straight line about 5m apart, start in the middle, run 5, 10, 5 turn around & repeat. I got about 2 steps from finishing 7 in 7 minutes. Almost 28 shuttle in 7 minutes. Did some split stretches after the first 2 minutes.

Crossfit Total

Almost took a day off; felt lousy last night and I think I'm trying to fight off a cold.

Warm up: foam roller, band stretching, GHD sit ups, GHD back extensions, and CFT lifts starting with light weights.

WOD:
Squat: 275, 290F, 285
Press: 145, 135
Deadlift: 365, 390F, 385F
total: 795

score was my second highest ever. I got the 290# squat about halfway and got stuck for 3-4 seconds but it wouldn't budge. Barely got the 145# press and knew I wouldn't get more, so I backed off to 135# just to get another lift in. My last DL warm up was 345# and I debated on whether to go 365 or 385 on my first lift. I felt like I could get the 365 pretty easy, but didn't want to waste energy knowing I'd go for 390+. I decided to get 365 so I'd have a score. My form broke down on the 390 and 385 lift, barely got it off the ground.

Cashed out with some lighter deadlifts as I removed weight from the bar, some foam roller work, and some handstand holds against the wall, focusing on getting my hands as close to the wall as I could

Homemade WOD, kind of

tweaked the main site WOD enough that it was probably unrecognizable. Here's what I did:

3 rounds for time:
25 GHD sit ups
10 forward rolls
20 pistols total, alternating legs
1:30 handstand holds

pistols done holding on to vertical bar for support, getting down well below parallel on each squat. 1:30 holds was total time, not actual time upside down. I tried to practice shifting my weight to simulate handstand walks.

forward rolls suck!

total time was 16:58 (5:41, 5:42, 5:38*

30 seconds of $%^&!

warmed up with 1000m race on rower against Jared. Time was 3:50

AMRAP 20 minutes of:
30 second handstand hold
30 second squat hold
30 second l-sit hold
30 second hang with chin above bar

5 full rounds plus handstand, squat, and 15 seconds of L-sit

round times:
2:57
3:32
4:21
3:50
3:35

Buncha stuff

Saturday AM WOD with Jared, Vince, and John.

Part I - 50 yds down and back with a)tired sled with 45# bumper b)sprint c) slosh pipe
Vince 2:20
John 2:16
Jared 1:55
Jason 1:43

Part II -with running clock, you must accumulate one minute L-sit hold on parallettes. one minute timer stops and restarts each time your feet hit the ground
Vince 1:53
John 2:35 (with plates for additional height)
Jared 3:56
Jason 2:00

Part III - 2 man teams. Man A each team does handstand holds. Anytime he is not on the wall, Man B from the opposing team's man does AMRAP hand release push ups. The more time you spend on the wall, the less time he has to do push ups. The round is 3 minutes long, then switch places so Man B will do handstand holds and Man A does hand release push ups.
Push up totals:
Vince 34
Jason 33
Jared 35
John 27

Part IV -
4 man team...responsible for moving 135# barbell, 20# ball over head, 53# and 35# KB, and sled with 25# bumpers 100 yard, rotate equipment, go 100 yds rotate equipment. We went 400 yds out and back so each man carried each piece of equipment a total of 200yds. As we were coming back, we did it Indian race style with the man in the back had to pass the other 3.

Pretty sweet WOD today!

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

to muscle up, or not to muscle up...

created new WOD today instead of doing Rx'd MUs.

3 rounds of the following:
12 ring pull ups
12 ring dips
10 slosh pipe front squats
3x sandbad carry (from NE cornder of Depot to concrete pad)
45 secondg handstand holds

each time you let go of the rings, do 3 burpees
sandbag carry...once on left shoulder, once on right, once in the middle

time: 27:52

originally scheduled for 5 rounds...3 was plenty!

60 burpees done during WOD, 25 after to complete Day 85

Joshie - scaled

my version was 3 rounds, power snatches the same every round, pull ups as indicated:

15 40# left arm dumbbell snatch
(1) 15 knees up pull ups, (2) 15 kipping p/u, (3) 15 kipping p/u
15 40# right arm snatch
(1) 15 dead hang, (2) 15 kipping p/u, (3) 15 kipping p/u

time 18:46

cashed out with some double unders, a lot of stretching, and 2 handstand holds of :38 and :27

legs are almost feeling normal. today my back was a little sore after Linda yesterday and I could really feel it in the snatches

CrossFit total

felt good going into the workout. Legs felt very tired yesterday, but ready to go today.

Slow gym, headphones on, perfect atmosphere. Warmed up with pullups, dips, OHS, & stretching, then moved on to lifts...maxed warmups out at 225 backsquat, 135 press, 315 deadlift.

CFT:
backsquat 250,280,290PR
Press 145,155F,155F
Deadlift 345,355F,355
Total= 790PR

did some double unders and weighted pull ups 1 @ 50#, 1 @ 75#, 2 @ 50# (underhand), then 2 handstand holds (feet against the wall, as usual)...1:07 and :51. Felt great to break the 1' barrier!!

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