Saturday - Brand X Open WOD #1

Did the CrossFit Games Open WOD#1

AMRAP in 10 Minutes
30 Double Unders
15 Ground to Anyway OH 75#/55#

I used power snatches and 55#.

Only got 2 rounds and 22 double unders.

It was the double unders that killed me and I was surprised the snatches were not as hard as I thought they’d be. Thanks, Unforgibbon for coaching and judging my ROM and counting reps.

Friday, Brand X Running Plus stuff

Run 800m
25 squats
Run 600m
25 push ups
Run 400m
25 Pull ups

18:01

Thursday, ROW/Double Unders/Burpees

Row 500m
150 double unders
50 burpees

21:10

Slower than my PR by 1:13 Out of practice on Double Unders.

Monday, Randy, sclaed.

At home, Scaled Randy to 45#, coompleted 75 Power Snatches in 7:28, and did another 10 for a totoal of 85 in 8:36.

Friday, Brand X - Death by 10m

A Brand X tortrue production: Every minute on the minute perform 1 10m run in the first minute, 2 in the second minte, 3 in the third minute and so on, until you can no longer complete the number of sprints within the minute.

Post number of minutes completed.

I got through 12 and did 8x10m in the 13th minute.

Weak.

Tuesday 3/5/11 - Row 150m x 10 rest 1:30

10 rounds for time
Row 150m
Rest 90 seconds

My times varied beytween 31.5 and 28 seconds. I failed to save my record. :/

Monday, Brand X 0800 - Run 800m, 50 Sit-ups x3

Buy in: 2x - 25 jumping jacks, Plank Walk across mat, 10 perfect squats

Workout:
3 rounds for time
run 800m (BX figure 8)
50 Abmat situps

23:30, last 400m in rain.

Cash out (skipped it) 5 max handstand holds or 5:00 goal work. Had to run to work.

Friday @Brand X - 5K run

Run 5k

3x 1 mile loop around Brand X block. Reversed route so uphills were at the first and third quarter mile. Rough.

32:16

Did the 110226 WOD in my office gym:

21-15-9 rounds of

Sumo Deadlift High Pull 95# (65# women)
Overhead Squat 95# (65#)

This was way too heavy to do after not being consistent with my oly lifts for a long time.

Still 14:11 kicked my ass.

Also good to see some of the guys in the gym doing front squats outside the smith machine and and stuff other than bench presses with barbells. A guy came out to ask me how the lifting felt on the spongy outdoor class mat.

Wednesday, Row 5K

Rowed 5K at work.

Felt awful. 22:47

Monday, Deadlifts and Burpees

Worked out at home:

Scaled version of a workout from the 2008 CrossFit Games

5 rounds:

5 Dead Lifts, 145#
10 burpees

9:03

A year ago I did this with 155# and it took a minute longer. I am working on getting my deadlift back to where it was a year ago.

[BW 153 stoopid birthday cakes and such.]

Tuesday, DL and Diane

Buy In: Deadlifts x7

135, 145, 155

Diane
21-15-9
Deadlift 155#
Bridged HSPU

16:04

Monday CrossFit Brand X 6:00pm

Buy In: Run 1200m

12 Min AMRep

5 heavy thrusters (#85)
Burpees while partner completes Thrusters.

Score by total burpees completed.
My score 51
My partner Michelle totally rocked her heavy thrusters.

Cash Out: Run 1200m

Friday Kb Swings, Pull ups, Running - Not helen!

Friday Class At Brand X

35 kb swings
18 pull ups
400m run

25 kb swings
12 pull ups
400m run

15 kb swings
9 pull ups (supposed to do 6 doh!)
400m run

15:17

Saturday, Brand X AM workout: Run, Hill Sprints & Burpees

CrossFit Brand X Saturday

Buy in : Bear Crawl + Cartwheels + 5 squats 3x

Workout

800m run
3 rounds
1 hill sprint
10 burpees

600m run
2 rounds
1 hill sprint
10 burpees

400m run
1 round
1 hill sprint
30 burpees

34:43

I did good! Sally did awesome!

Cash out
Stretch
Whine
Cry
Hurl

Tuesday - row 1000m x 3 rest 2:00 between

4:15.9 -- PR
4:31.3
4:27.3

Modified from run 800x3 012410 WOD

Monday Brand X - Deadlifts. Squat Cleans and Ring Dips

Deadlifts

135 x5
165 x5
175 x5

Workout:
12-9-6
Squat cleans
Ring dips (for the 9 and 6 rounds, subbed bar dips)
9:44

rest 5 minutes

repeat
(subbed bar dips and push ups)
8:31

Total time 23:15

Saturday

1000 - 1300 Greg Amundson Positive Self Talk and Goal setting Seminar.

1330 - Team workout

Amrap in 20

150 Hang power cleans (95/65/45)
25 rope climbs
200m as a team.

two people working at a time. Run at the same time. Team with most rounds complete wins.

Team Alison beat us by a smidge. Basically 2 rounds per team in 20.
I didn't climb the rope until skill work. I counted for my team instead I kicked butt on the HPC.

Friday (Brand X) - Half Angie 11:38

Half Angie at Brand X 6pm class

50 pull ups (yes! 50 in 4:43)
50 push ups (too slow)
50 sit ups
50 squats

11:38.

PR by 3:23

Next time I will use the "metcon" push ups and break 10. Then I will attempt full angie in under 20. muahahahaha

BUIYATOO!

Thursday @Brand X 0800 - Hill Sprints and Front Squats

Back Squat:

x3
95
115
130

WO:

3 rounds
1 hill sprint
7 Front squats 95 (supposed to be BW but you have to clean it)

10:01
Started with 100# but failed the first clean so I stripped 5# off. Completed 3 unbroken sets with 95#.

Cashout: detoured to work on my 100# clean with Unforgibbon coaching.

Tuesday - Row 5k 22:50

Rowed 5K at the office gym.

It felt awful and my time was not great. Off my game due to lack of working out over time.

22:50

(PB is 22:01)

Monday - Brand X @0900

Deadlift: 5x175

WO:

Grace
95# x30 Clean and AWOH.
Did Push and Split Jerks.

No time recorded, due to bar malfunction issues. ;)

Friday, Interrupted Cindy - 9 rounds + 5 pull ups

Crossfit @ Brand X

Buy in - 4:00 min. 50m shuttle run > side shuffle > high knee skipping > back pedal

WOD
3 x 5:00 min. “Cindy”
with a 2:00 min. rest in between

I did total of 9 rounds + 5 pull ups. I am SOOOO happy I can do pull ups again. But I did get a tear on one hand.

Cash out - Stretching & HSPU skill work—errr… I don’t want to talk about it.

Thursday, January 14th - Deadlifts

Deadlifted on my lunch break.

135x5
165x5
175x5
185x3
195x1
200x1

Failed 205.

I need to get back in Brand X for deadlifting days.

Then I did AIR Fran
21-15-9
Squats
Push ups
4:43

Monday, January 10th - BEAR amrap 12

Made it to Brand X at 0800, and the class was doing MAD MAX from Saturday, so I did the alternate workout.

AMRAP in 12 minutes
Bear Complex 65#

I got through 29 reps. Slower than what I did 30 in on Wednesay last week. ugh.

Saturday, Brand X AM workout

Ok, first day back after probably 2 months…maybe more.

First of all… I got my pullups back! Whoop! Second of all, my deadlift is crap. Well, the weight is. I guess my form is ok, cuz no one yelled at me.

Brand X Saturday AM workout

Warm up: Deadlifts (10x 95, 5x145)

WOD:
10 min to find your 1RM - I ended up with 195… failed 205#.
Run a mile: 9:37
Rest 5:00
Max pull ups in 2 minutes - 35
(did 12 and 7. These are the first sets of kipping pull ups in MONTHS,
since my shoulder started hurting. It’s 99 percent better. Can still fell a tiny ache at the front of my shoulder joint but didn’t stop me. )
Rest 2:00
Max push ups in 2:00 - 24
Rest 2:00
Max sit ups in 2:00 - 48
rest 2:00
Max squats in 2:00 - 68

and then I cried.

Next episode of the Return of the Hobbit, Monday at 0800.

Monday, January 3rd - Bear Complex

New year...start over...diet and workouts.

Breakfast Cherries and two boiled eggs.

Workout 30 bear complexes. did lap times after 10 reps - 3:16, 4:08, 4:58 (broke that into 4/6)

Total Time: 11:23

Monday Rowing WOD

Tuesday At work gym

row 2k
rest 3min
row 1.5k
rest 3 min
row 1k
rest 3 min
row 500m

8:49.3 - 6:43.4 - 4:28.6 - 2:10.4

It sucked. I wasn't rowing efficiently so I was in metcon hell.

Thursday, Row at work 5: 22:00.7 PR

Row 5k

22:00.7

point 7…so .8 from my goal of sub 22.

last time 22:08.4

Monday - Row, Double Unders, Burpees

Row 500M (1:58)
150 double unders
50 burpees. (4:01)

19:57

Tuesday, July 13, 2010 - 20:43

Wednesday, April 07, 2010 - 25:15

Wednesday, November 10th, Running and Squats

4 rounds
Run 400m
50 squats

15:41

Friday, Annie 12:20 PR

Annie at Brand X.

50-40-30-20-10
Double Unders
Situps (no abmat)

12:20

Thursday, Hang Power Clean/Burpees 9:35

3 rounds
75# Hang Power Clean x 15
15 Burpees

9:35

Went up in weight, took 1:38 longer.

November 2 - 1 snatch every minutes for 15 mintues

Did this one at home.

Started with 65# for 3. 75 for 5, 80 for 4, 85 for 2, 90 for the last rep.

Tried 90 one more time and bailed. It made a loud crack on my plastic flooring over cement and the spring clip flew off as well as the end cap. Good thing my mother didn’t wake up. She’d a been MAD!

Sunday, October 31, 30 muscleups for time. 6:36

I think these were more seated than squat muscleups...

6:36

Pr by about 40 seconds.

Friday, October 29 - Row 3k 15:34?

Rowed for 3k until I could not average 2:12 pace.

Cannot find where I logged this time. GRRR. 15:34 I think.

Amazing Grace and Brand X : 5:40

Grace (Amazing Grace fundraiser)

Clean and Anyway Overhead (Jerked most reps) x 30
95#

5:40

PR by :44

did not know what to expect of myself. Just kept moving.

Skipper! where u at, girl! She got a PR, too.

Wednesday, October 20th - RANDY 8:43 PR

At the office gym:

Buy in/warm up:
35# db power snatch 3x R Arm. 3x L Arm
3 Dead hang pull ups.
10 45# clean and jerk

Randy
55# power snatch x 75 reps

8:43

PR -0:04 from 2008 previous PR. Of note, my last few runs at this were between 11 and 12 minutes. Pretty happy.

02/16/2008 14:18
03/25/2008 08:47
04/21/2008 10:06
07/23/2008 10:45
07/04/2009 11:35
03/01/2010 10:27
06/05/2010 12:37
09/11/2010 11:53
10/20/2010 08:43

Sunday, Hang Power cleans / Burpees 101015 WOD

From 101015 WOD

Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

Women - 65#

7:57

Faster than last time (100423 - 8:41)

Tuesday, Oct 12 - Jerry 29:40

Jerry

Run 1 mile (8:50)
Row 2K (9:06)
Run 1 mile (9:32)

29:40

Treadmill Running. First Mile is a PR, I believe

Friday, Hypoxic KB Swings/100M sprints

Friday at Brand X

Buy In: 3x run 200m, 20 squats, hip mobility

WO:

6 rounds
Hypoxic KB Swings (16kg)
100M sprint

Not timed. The goal was to get as high up on laddered hypoxic swings as you could. I sucked at this. The highest round I got was up to 5 :

breath 1 swing, breath, 2 swings, breath, 3 swings etc.

Terrible.

Cashout...shoulder stretching and various dip related skill work.

Thursday, October 7th - 50 push ups

50 push ups 4:20

meh

monday oct 4 rowing sprints.

6x 250m row sprints.

57.8
59.6
58.5
58.6
59.9
1:01.1

wed amrap in 20

AMRAP in 20

Run 100m
10 thrusters 65#
10 burpees

6 rounds even

Catchup post.

No workouts the week of Bradley's birthday...

9/25 Saturday: FGB - 249 (wall balls were a crash and burn. Note to self, start with wall ball next time.)
9/24 Friday, Ran 5k - continuous running, no walking,no resting. Almost puked.
9/23 Thursday, High Rep Bench Press 70# bench press x 33 (Event from SFPD IronMan), Row 2k 8:37.5
9/21 Monday, Run 400m 50 Squats x 4 do not remember time.

Friday Run 5k

Ran the perimeter block x 3

Didn't walk or stop to rest the entire 3 miles.


Total time 30:36 (my best time is 29:40)

Wednesday - Kelly 29:50

Kelly

5 rounds:
1/4 mile run
30 box jumps-20” box
30 wall ball shots 10’ target, 12# ball

29:50

First time doing 5 full rounds. Last time I did this it was with a 14# ball and I finished 4 rounds in 28:37

Monday, Run 400m/ 50 squats 15:34

4 rounds
Run 400m
50 squats

15:34

PR by about 2 minutes

Saturday - 9/11 Brand X First Responder WODs

@ Brand X: Choose from one of 5 workouts named for Fallen First Responders: Randy, RJ, Ryan, Arnie or Danny.

I started with RANDY @ 55# and finished in 11:53

Then after a long stretch of taking photos of other athletes getting their asses kicked, I felt bad.

So I did 1/2 Arnie
Well, I thought it was half, I got screwed up and did a bit more than half…

12 Turkish Get-ups R
25 kb swings
12 KB OHS R
25 KB Swings
12 TGU L
25 KB Swings
12 KB OHS L
25 KB Swings
12 TGU R

so did an extra set of R handed TGU and 25 extra squats with 25#kb in about 17 minutes

Friday @ Brand X 1/2 Angie, Run 800m, 1/2 angie

1/2 Angie
25 pull ups on flat bar with chin up grip - (2:38)
50 push ups
50 situps
50 squats
(10:33)

Run 800m
(15:35

1/2 angie
25 pull ups on flat bar with chin up grip - (2:50)
50 push ups
50 situps
50 squats
(29:44?)

Tuesday Amrap DL/HPC/SDHP 8-9 rounds

Tuesday:

33 burpees in 3:05

AMRAP in 20 minutes

65# Deadlift x5 (should have been thrusters)
65# Hang Power Clean x7
65# Sumo Deadlift High Pull x 10

Either 8 or 9 rounds. I got done with 4 doubted myself and called it three.

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.

July 29th, Brand X. TTB/DB snatch.

WOD: 3 Rounds for time

30 floor leg lifts
30 DB Snatch #25

Time 14:47

I would have used 30# db but I thought it was squat snatches…still not a bad time I guess. Did the floor lifts because it still hurts to hang from bar a little.

Cash Out: 5:00 minutes of handstand practice. Want a handstand pic in mexico that is legit. smile

July 28th, Row 5K 22:08

Row 5k.

22:08


I got this...I GOT this...

Tuesday July 27th - Deadlifts + MU/Squats/Run

Deadlifts x3 185, 195, 205 (PR)

3 rounds

5 bar muscle ups from squat
50 squats
200m run

11:10

July 20th...Deadlifts and Diane

Deadlifts (3x195, failure of confidence) and Diane scaled:

*use a weight you can do unbroken dl's with and dbs that you can't do unbroken shoulder press with.

21-15-9
Deadlifts 135#
Shoulder presses with db's.

Used 30 for first round then during the 15 set, Connor made me switch to 25# and go unbroken.

I forget my time. I didn't log it anywhere...prolly in a text, tweet or fbook post somewhere.

July 16th - 100 Burpees

100 Guerrilla burpees at Costco while waiting for my new tires to be installed. 100 degrees outside.

12:00

20 unbroken.

July 14th. running and thrusters

Porch
3 rounds for time
run 400m
85# thrusters

Cleaned from floor, broken all rounds (max set was 7 reps)

20:40

a while back I did a 5 round rowing 500m and 7 reps of 95# in 23 minutes…dunno if I’m happy with today’s time or not.

July 15th, 2010 Nasty Helen?

Made up my own workout…based on Helen:

3 rounds of

Row 500m
21 Hang Power Snatches 45#
12 Push ups

15:28

Brief Intermission.

Officer Dan Silver's book is available on Amazon Kindle format. If you would like to get a printed copy, please ADD the facebook page to your "likes."

Posting a wall message wouldn't hurt either... :)

tuesday

Row 500M
150 double unders
50 burpees.

20:43

25:15 last time.

Stopwatch Results

Lap1         00.00     02:24.96
Lap2      12:14.59     14:39.55
Lap3      05:58.88     20:38.43
Lap4         04.08     20:42.52
End           01.31     20:43.83

Timing by BlackBerry

Wednesday, 7/7/10 -- jackie with a twist.

Row 1000m
50 thrusters 45#
30 KB swings 35#

11:13

Thrusters unbroken
Subbed In swings for pullups.

Tuesday, Annie 13:43

Annie
13:43.66

Didn’t work out all weekend. Wore flip-flops all weekend.

Today at work gym:

Annie

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

13:43

My last time was 16:11. My goal for this was sub 16. Next goal…sub 12.

Push ups 50 in 3:22, pr by 25 seconds.

Tuesday, Run 400m x6

Brand X 6:30p

Buy in: Forward roll + 1 handstand attempt + 1 forward roll, + 10x dot drill + balance beam + Vault + 10 S2S hops. X2

WOD:

6x
Run 400M
Rest 75

2:23; 2:24; 2:27; 2:28; 2:28; 2:26
Happy with those times

Cash out

Max clapping push-ups -7
Max explosive push-ups - 6
Max regular push-ups - 7

Monday, Row 5k 22:17

Not a pr but the 2k time was 8:41, which was a 1 second PR.

Sunday - Strict pull up work

Lazy weekend. Only workout I did was stretch my shoulders with the mobility exercises and then I did some mixed grip dead hang pull ups, because when I do a forward facing grip on the bar it hurts to hold up my body weight on right arm.

Did about 6 or 7 before I gave up.

Oh yeah I also carried a big piece of granite from our bathroom to our back yard to be worked on. That think must have weighed about 75 lbs.

Friday, Brand x 08:00 - DU/boxJumps/KB swings

THREE rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

1 pood, 24” box, stepped up.

18:50

Tuesdsay, Push Jerk 3x115

Push Jerk 3-3-3-3-3

65 - warm up

75-85-95-105-115

Not a PR but not a step back. This will go up.

Monday, 10x 15 DL 15 Push ups

10 rounds
15 95# deadlifts
15 push ups

18:00. PR.

"Brendan"

Last time I did this with 10 DL and 15 push ups. 22:48

Before that 24:58.

That is -4:48 and -2:10 for a cumulative improvement of 6:58 with 50 more deadlifts.

Friday Brand X - Back squat and 5150 cindy

Brand X

Buy in:
High rep Back squats
20x115
(never done high rep BSquat before)

Workout: 5150 Cindy

Amrap in 20
5 pull ups
15 squats
0-

5 push ups
15 squats
0-

Did rows on a parallel bar because it hurts to hang from a pull up bar. Gonna see a doc about that. OUCH.

12 rounds plus 5 rows.

Cash out - 15 Back Extensions/Max Plank Hold/15 back extensions.

Wednesday - WOD from 100615 Rowing and Wall Ball

For time:
Row 2K (8:47 PR)
50 Wall-ball shots, 12 pound ball
Row 1K
30 Wall-ball shots, 12 pound ball CRAP
Row 500 meters
20 Wall-ball shots, 12 pound ball

Used a spot about 10’ off ground in raquetball court.

24:28

horrible.

Tuesday, Brand X - Alternate workout

The Brand X WOD was:

Buy in: 2:00 of Jump rope-> 1:00 Side2Side hops-> :30 Burpees

WOD: 3 Rounds for time

5 Deadlifts (70% 1 rep max) #275
10 Pull ups
25 Wallballs #20



Cash out: Row 500m Sprint


My shoulder hurt me during the first three pull ups so DD had me do

800m - Run the long sides of the buildings and lunge the short sides. About 15 minutes. Dunno if this is as horrible a time as it seems. :/

Monday, WOD : Rowing / Bench Press Scaled

Pack: For time
Row 500 meters
1/2 body weight Bench press, 30 reps
Row 1000 meters
1/2 body weight Bench press, 20 reps
Row 2000 meters
1/2 body weight bench press, 10 reps

22:49

Rows: 2:07 / 4:17 / 8:48
BP: 15,7,8 / 13,5,2 / 10

Sunday, June 13th - 15 rounds sdhp, push ups, squats

Subbed sumo deadlift high pull for pull ups.

15 rounds for time:

5 SDHP 65#
10 pushups
15 squats

24:29

Friday - Deadlifts (3x205), 1/2 Grace (4:00)

Buy in: Deadlifts, max 1, 3 or 5 reps

95x5, 185x3, 205x3 (done, form breakdown on last 205 rep)

WO: 1/2 Grace, 95#, 4:00. Push jerks sucked.

Thursday - I'm not coming for you Elizabeth 13:11

Private with Jeff. It’s good to be back. No. I am not being sarcastic…

Did the mobility routine, and warmed up while Jeff was running the last couple rounds of his workout…then set up for Elizabeth.

Skill work! Cleans. Ring Dips. Counting. Abort, Abort Abort!

Then regroup for 4 minutes then,

3 rounds for time
5 band assisted bar dips
10 95# cleans
15 push ups

Finished in 13:11.

Wednesday, Upperbody rest day

Resting my shoulder...I seem to have tweaked it.

run 1/4 mi on Treadmill
50 squats

15:38

9:14 total run time. 6.5 mph for first three runs and 6.7 for the last.

Don't really have anything to compare to as I apparently never recorded the one I did on treadmill with 1/4 mile before.

Fran 6:44

6:30pm @ Brand X

Mobility exercises
Run 200m, 10 push ups, 10 squats

Fran
21-15-9
Thrusters if I used the bar I think I did, 65#
Pull ups

6:44

Not really happy with it but all the thrusters were unbroken.

There were some great efforts today. My partner (I’m sorry I forgot her name) got 6:03 with a 15# bar and beginner pull ups. She did all her thrusters unbroken too.

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Monday - Row 1000m x 4 PR

Row 1000m x4

4:19.7
4:18.4
4:26.3
4:21.1

17:25.5 for 4k
(rowed another 1k - 4:30 so 21:55.5 for total work time.

Last time 4:33 4:27 4:30 4:38
18:08 for 4k

42.5 second pr.