Monday - 08/30/10

Women’s RX
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 55 pounds
Push jerk, 55 pounds

11:26

with headphones coming out a couple times getting tangled in thumbs during sdhp.

All PP unbroken. smile

Saturday, 08/28/10 - jump and touch WOD

8/28/10
Pack
Tie a five-pound plate to hang an honest 12” above your tiptoe reach and complete 5 rounds for time of:
30 Jump and touch
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups

25:53

pull ups mixed grip on thin doorway pull up bar. Tore a callous.

Monday, 08/23/10 - Row 5k

Monday, 08/23/10
Row 5k. 22:51

Friday, Brand X

Brand X

Buy in: I forget...

Amrap 15 minutes:

10 Box Jumps 20"
10 Push ups
10 Ring Rows

5 rounds, plus 10 box jumps, 10 ring dips

Cash out: walk hands up from elbow plank to push up plank and back down, max reps.

Saturday, Home

30 squat muscle ups on rings.

6:57

Last PR 8:42

ook!

I made the WildGorillaman.com site!

There some other girls on there, too. heh. It's all just pictures of CF girls working out or showing off their "guns." He grabbed a cool pic off my facebook.

Thursday, Brand X

"GD's baaaack....

Buy in 3x bear crawl,, dip walk, 100m run, curb balance walk, vault, 10 each side S2S hop
2 rounds

a godawful hill sprint loop 300m?
15 ttb (sub floor leg lifts)
10 good mornings
15 burpees
10 good mornings
15 ttb (sub floor leg lifts)

18:58

Cash out: dead hang pullips/bar dips

Thursday, 08/19/10 - ttb, good mornings, burpees

Buy in 3x bear crawl,, dip walk, 100m run, curb balance walk, vault, 10 each side S2S hop
2 rounds

a godawful hill sprint loop 300m?
15 ttb (sub floor leg lifts)
10 good mornings
15 burpees
10 good mornings
15 ttb (sub floor leg lifts)

18:58

Cash out: dead hang pullups/bar dips

Tuesday - Satan's Circus

"Satan's Circus"
Happy Birthday, Jeff Martin!

51 Thrusters (45#)
51 Pull ups (mix of ring rows and bar rows)
51 thrusters
51 Pull ups (bar rows)
(51 thrusters)

missed the last set of thrusters

21:01

Monday - WOD 100816 21:28

Three rounds for time of:
30 Wallball shots, 12 pound ball (10.5 foot target)
45 pound Squat snatches, 30 reps

21:28.

Sunday - Annie in the Park 14:24

Grass + towel + abmat does not prevent Annie rug burn...just sayin.

Annie
50-40-30-20-10
Double Unders
Sit ups

14:24

(not a PR but it was not under ideal conditions. Still good.)

Saturday - WOD 100814 Weighted Deadhang Pull ups

Weighted dead hang pull ups

1-1-1-1-1-1-1
1 - 5#, 2.5, 5, 7.5, 8.75, 10#F, 5, +0

Brand X Friday : Run and Jump.

Brand X

Buy in: (2x) 10 dislocates-> 8 OHS-> 10 Supermans

WOD: 800m Run
100 Box jumps
800m Run


20” box, stepped up. 15:57

Wednesday, Snatch 75#

Warmup: Power snatch 45# x 5, OH Squat 45# x5


Strength :
Snatch 55x2, 65x2, 70x2, 75x2, 75x1.


Metcon:

AMRAP in 10 minutes:
10 push press #55
10 burpees

5 rounds.

Tuesday, August 10th - Air Fran 3:50

I had to do something...so while I listened to a live feed of Corrosion of Conformity from DNA Lounge in San Francisco, I did

Invisible Fran

21-15-9
Squats
Push ups

3:50 which is 14 second PR (4:04 in 2007) and a minute faster than the last attempt.

This is supposed to simulate your fastest possible Fran time. Hmmmm.

Friday, August 5th - Run 5k 29:40 PR

Ran the perimeter block x 3

First mile 9:25


Total time 29:40

Wednesday, August 5th WOD 0731

20100731 Saturday’s WOD


Pack scaling:

4 rounds for time of
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep.

22:14

Tuesday, Aug 3rd - WOD at Brand X.

Today at Brand X:

15 minutes of shoulder press /200 M run between sets.

3 x

400 M
 run
30 Sit ups

20 Toes to Bar

10 Windshield wipers

21:18

floor wipers and floor leg lifts to over head…meh.


Shoulder presses a bust.

Monday, August 2nd, 2010 - Isabel 8:17

Did Isabel @ the office. Wanted to do full ROM snatch so chose a light weight:

30 x full squat snatch 55#

8:17

Not unhappy with it. Pretty happy with some of my snatch reps. Gonna do more of these.