Thinking and Carbohydrates

http://www.fi.edu/learn/brain/carbs.html

Go outside

Children who spend time outside are better at everything:
http://ow.ly/41Iv

Squat Snatch from Hang 3-3-3-3-3

Burg. WU w/PVC, then bar
still working on the movement

85,95(F),90,95,100 x 2

GHD sit ups
back extensions w/35# x 3 sets of ~ 8
box jumps x 3 sets ~ 10-15

muscle ups
5 singles

Fran

Fran as RX'd
21-15-9 of 95# Thrusters/Pull-ups
Bill 8:10 (PR)
Lara 8:29?

Deadlift - CFSB

5 x 5 across

205,205,205,210,210

seemed pretty heavy

then:
165 x =>15 (16, last very strenuous)

Filthy Fifty

50 Box Jumps (24 inch box) (slightly higher than 24")
50 Jumping Pull Ups
50 Kettlebell Swings (Men/24kg & Women/16kg)
50 Walking Lunges
50 Knees to Elbows --slow on this--needs work!
50 Push Presses (45lb Bar)
50 Back Extensions ~ 2 sets of 25
50 Wall Ball Shots (20lbs/Men & 12lbs/Women) --slowed on this--
50 Burpees
50 Double Unders
--
36:40 as RX'd

REST DAY

rested

3 rounds of KBS,Thruster,400 - BS, OHS (PB)

3 Rounds of:
55# KBS x 10
95# Thruster x 10
400 m. run
11:07

Then:
BS 185 x 3, 185 x 3, 190 x 3, 190 x 2, 190 x 3 (after some coaching from Paul:"feet further apart, push hips forward!")

OHS 115 x 3, 125 x 3, 135 x 2, 140 x 1 (but shaky)

Deadlift 2-2-2-1-1-1

2 - 205
2 - 225
2 - 245
1 - 265
1 - 275
1 - 280 (PB)
PWO nutrition: 1 banana, 30 gr. pro powd.)

L:
120, 125, 150, 160, 170, 180

badger

FIRST MUSCLE-UP (with mad kip)

3 rounds of:
30 Squat Cleans - 95#
30 pull-ups
800 m run

33:59

OPT anaer. power WOD

5 sets for lowest total working time:
10 thrusters - 95#
20 chin ups
rest 2 minutes

1:09, 2:12, 2:46, 3:42, 3:28

continuous thrusters were clearly the limiter in this workout

Jason

“Jason”
100 Squats/10 jumping Muscle Ups
75 Squats/20 Jumping Muscle Ups
50 Squats/45 Pull-ups, 45 dips
25 Squats/60 Pull-ups, 60 dips

This one was a joy. I will learn to do a muscle-up before this comes around again.

Power Snatch 5 sets of 3

mostly a skill workout for me since I haven't done many of these
ended up with 115#

L. did 83#

after work:
CFSB
Deadlift 5 sets of 3
205 x 3
215 x 4
225 x 3
235 x 3 (PB)
225 x 3
then:
Squats for 20 reps aiming for fail around 15, upped weight by 20# since last week was too light
115# x 21 reps, started to pause for breathe around 15-16

still too light

not much sleep - push-up ladder

1-2-3-4-5-6-7-8-9-10-11-12 fail

after re-mulching back area
wheelbarrow pushing some rocks around

"Test 1"

400 M run for time
B - 1:16, L - 1:35

Max Pull Ups
B - 35, L - 16

Max # BW Deadlift
B (150) - 33, L - 20

Vertical Jump Height
B - 22.5", L - 19.75"

Back Squats from the bottom a la Dan John

w/sawhorses at the bottom of the squat
135 x 3, 185 (F), 155 x 3, 160 x 3, 165 x 3, 170 (F), 165 x 3

light Isabel (95#)
30 snatches for time, didn't time it but it was less than 10 min. ...

800/50K2E, 800/50SU, 800/50 back ext.

20:18

didn't sleep long last night, about 7 hours interrupted by bad cats

"Crazy" Cindy

5 dead hang pull-ups
10 chest to deck push-ups
15 20# med ball front squats
AMRAP 20
12+4 pull-ups

--CFSB--
week 2
D/L 5 x 3
185 x 3
205 x 3
225 x 3
230 x 3 PB for 3

Helen + FS 3 x 5 (CFSB Day 3)

Helen as RXd 10:21
then:
sit-ups on abmat
ring push-ups x 12,11

BS 95# x 20 (too light, but this is the first week so...)
FS 115 x 5, 120 x 5, 125 x 5

D/L and Tabata something else

Tabata Something Else
Pullups, pushups, situps, squats
need to work on push-ups and sit-ups, well, also Pull ups

Then:
Deadlift
185 x 5
195 x 5
200 x 5