DOMS

Really sore upper body from 120 pull-ups, 120 dips

30 muscle ups for time

at Blatt
CFWU x 3 minus dips and pull-ups

120 pull-ups
120 dips - didn't do "leg pump" on dips as I have in the past

partitioned after the first 20 of each to sets of 10 each, took about 20 min

then:
OHS - 95#
95# thrusters x 21 (roughly 7,7,7)
105# thrusters x 7

Isabel and OHS practice

3 x CFWU
30 x Snatch w/65# (still new to this movement)

OHS
95 x 8
100 x 5
105 x 5
110 x 5
115 x 5

Hang power Snatches
65# 3 sets of ~ 4-6

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (35)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball(15#)
50 Burpees
50 Double unders

41:27

Grace again heavier

Clean and Jerk
125 lbs. x 30 (10 short of rx)
~ 20 minutes

Grace

w/ 115
8:28

Lara's 1st
65#
8:00

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (I did 30)
50 GHD Sit-ups (30)

1 - 7:30
2 - 8:14
3 - 8:01
23:46 total

kind of have a little back tweak or something on the sit-ups, need practice
cut 2:57 from previous time

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
(Scaled to 75) 95 pound Thruster
Pull-ups

6:17

Man! A full minute better than last time. The pull up bar was slippery too. Shortly after a shake and espresso.

Chief

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Uneven dumbbells - 55 and 35, switched every time
1 - 4
2 - 5
3 - 5
4 - 4
5 - 4
For next time I would probably use around 115# (Lara was using the bar)

Bench, pull-up, squat

Five rounds for max reps of:
Body weight bench press (135)
Pull-ups (1st, set dead hang and kipping, all the rest butterfly kipping)
Body weight back squat (135)

1)7,17,15
2)8,24,12
3)7,20,12
4)5,19,15
5)5,17,12+8
about 2-3 minutes rest between each
I could have squatted more reps as far as strength goes, but was too winded.

Practiced OHS
bar x 15
95 x 6

Compare to: http://media.crossfit.com/cf-video/CrossFit_LynneWOD.mov

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (I did 2 x 15 lb. dumbbell thrusters)
Sumo deadlift high-pull, 75 pounds (Reps) (I did 55 lbs)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) (I did 55 lbs.)
Row (Calories)

Man this is a hard workout for 18 minutes! Even with reduced weights, I had to stop in the middle of each set. I have my work cut out for me.

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (I used 190)
Bench press: body weight (I used 135)
Clean: 3/4 body weight (I used 95)

B/W is 155 so it should've been:

D/L - 232
BP - 155
Clean - 116

so my work is cut out for me

D/L x 3 5 times

185, 205,205,205,205

Back Squat x 3

CFWU x 3
WarmUp with bar only
185 x 2
170 x 3
170 x 3
175 x 3
175 x 3
165 x 3

L
105, 110, 120, 125, 125

Weighted Pull-ups and Push-Jerk, OHS practice

CFWU

Weighted Pull Ups
+45 x 1
+50 x 1
+55 x 1
+55 close grip x 1
+55 Wide (fail)
+55 Chin x 1
+50 Pull x 1
+50 Chin x 2
+50 Pull x 1
195 x 3 Pull down, 180 x 3 pull down

Push Jerk
95 x 3, 125 x 3, 135 x 3, 125 x 3, 130 x 3

OHS
115 x 4, 125 x 1

BS
125 x 8, 125 x 8

Butterfly kipping PU
15, 12

OHS 45 x 12

4 400m 2 min rest between each

2/7 of a mile each = 459 Meters each
1:42
1:53
1:53
1:51

around track at Strom -