Hit The Wall

Back Squat
1-1-1-1-1-1-1-1-1-1

We warmed up then started at 185# for the first single. Think the following was the progression:
185-205-225-235-240-250(f)-250(f)-245(f)-205

The 240# was a PR and it looked/felt super solid so I went for the 250#. I got it in and out of the hole, but got stuck in about the half-squat position. I tried it again with the same result so I dropped down to 245# but had no success there either. I was pretty frustrated since the weight felt good and I was moving it with some speed. I just kept getting hung-up at that half-squat position. Just below half actually. I dunno if that's a quad strength issue or what, but it feels like I just hit a wall. Whatever it is it blows. Spence didn't have much to say except that I could benefit from more explosion coming up out of the hole. I'll meet and beat that 2-fiddy next time around.


weight: 175.8

Swingers Club

7 rounds for time:
10 kettlebell swings, 1.5 pood
15 push-ups

Push-ups held me back. 7:50 rx'd

weight: 175.5

Two-Forty-Nine-A-Gallon

Alternating Tabata Mash-Up

Perform max reps for 20 sec, rest for 10 seconds (while transitioning to the next exercise station) and begin the next exercise when the rest interval terminates... Do this until you have complete 8 rounds at each station of:

wall-balls, 20#
knees-to-elbows
med-ball cleans, 20#

Lowest rounds for each exercise were 9, 7, and 6 respectively. This was a gasser.

World War Me

15-12-9-6-3

185# deadlift

handstand push-ups

vertical leap, 1ft above max reach

11:07 me thinks?

HSPU's killed my time, I used 2 abmats through-out

205# on the deads

Cookie: 26 burpees in 60 seconds

Kris Kross Will Make Ya...

"Jumping Nicole"

As many rounds as possible in 15 minutes of:

25 box jumps, 20" box

Max reps pull-ups

I made 8 rounds rx'd, 106 pull-ups total. (only got 1 pull-up on the last round before time ran out... FTL)

You're So Pushy

Push-Press

20-20-20-20-20

Nabbed 65-75-85-95-115 with more PUSH than PRESS

Mentalnality

Max repetitions:

Sumo deadlift high-pull @ 95#

56 rx'd ugh

Real Chunks Of Panther

With a partner, complete 3 rounds for time of:

400m run

20 thrusters, 95#

Max burpees in the time it takes partner to complete thrusters

Struggled through this with Dave and didn't finish before the cutoff (@ 20 min I think). We did get 114 burpees though. Dave barfed. So you know it's good.

Drowning Pool (Of Sweat)

"Chelsea"

On the minute, every minute for 30 minutes:

5 pull-ups

10 push-ups

15 squats

26 rounds rx'd

You Gosta Coordinate

Hang Cleans
2-2-2-2-2

Worked my way up to 165# which I successfully completed (a PR). Also got 170# (another PR)but only pulled it once before my grip gave out. Today was the first time I lifted with a pair of Do-Wins. Gotta say that I liked them. I felt more "grounded," almost as if I were an extension of the earf. Word. The fellas gave me shit about the shoes since they matched my shirt and my bumper plates. We did a couple of broad jumps after for shits 'n giggles. My best was only 93", down a bit from 96" the last time around. Weight is down a bit today from dehydration, but I be sippin'.

weight: 174.0

Die, You Random Son-Of-A-Bitch

Jerk

Work up to a heavy single

Rest 3-5 minutes

On the minute, every minute for 8 minutes:

2 jerks at 85% of your heaviest single

165# for the single, 140# for the other

Hot Date

Fran

21-15-9
95# Thrusters
pull-ups

Today was my first ever Fran and I gotta say I was pretty nervous walking into the gym today. From my experience Fran is the most infamous WOD and most commonly discussed benchmark time when comparing CrossFitters. My goal was a sub-7 minute time and both sets of 21 completed unbroken. Mission Success.
I went unbroken through the first round and pulled a 6:18. The second set of thruster was just plain nasty though. My legs were shaking like a naked 80 year old man standing in a deep freeze. I stuck with it though and gave myself a starting place for measuring improvement.
I did do a "Heavy Fran" in April which I scaled down to 95#. In that WOD we only did sets of 15-12-9 and I still clocked in a 9:49, although I did do half the pull-ups with a 20# dumbell. I'd still say this is a significant improvement for such a short time frame. CrossFit FTW.

weight: 175.8

You Can Do It, Oxygen Can Help...

Kettlebell Breathing Ladder

With a 53 pound kettlebell, complete one kettlebell swing followed by one full breath, two kettlebell swings followed by two full breaths, three kettlebell swings followed by three full breaths, and so on for as long as you are able. During the work set (swings), you may take as many breaths as possible.

18 rounds rx'd... mediocre. Gotta do sumthin about the grip situation next go'round. Maybe some wristbands and grip-tape.

Put A Flower In Your Hair...

"The San Francisco Crippler"

For Time:

30 bodyweight squats

1000m row

155# (about 90% bodyweight)

3:44 row

Total: We'll say 6 flat but I think it was a lil bit quicker

Walk Hard

Max Deadhang Pull-ups
Rest 3 min

Max Kipping Pull-Ups
Rest 3 min

100 Jumping Pull-Ups for time

I pulled 15 deads, 32, kipps, and did the jumps in 1:35... all in all a slightly above-average effort compared with the rest of the box. I used my tape technique again and it protected my hands perfectly. Some of the other fells got pretty torn up.
Afterwards we did a 400m "fun run" carrying a heavy load. I put on a 20# weight vest and carried a 100# sandbag... clocked in at under 3:00 minutes. Dunno for sure cause Sam didn't get back to the finish line in time, but I came in well before 2nd place (first loser) who clinched a 3:00.
All in all it was a challenging but fun day at the CFDC. Felt good today too... think hydration has been the key. I had only been drinking 2-3 liters of water but upped the ante to 4-5 and have noticed a considerable difference in my energy levels. Guess these 100 degree Nooners have been taking more outta me than I though.

weight: 174.2

Road Less Traveled, Jumped, and Thrown

Kelly
5 rounds for time of:

400m run
30 wall-balls, 20#
30 box jumps, 20"

Still fighting the "don't feel goods." After talking to a few of the fellas it seems I'm not the only one feeling shitty lately. The heat has GOT to be the factor. The digital thermometer in my car didn't drop below 102 degrees this afternoon... BLAZING! We sucked it up tho and I ended up pulling about a 25 minute time with some scaling. I say some 'cause the only thing I changed up was the wall-balls which I did for 25 reps per round at the urging of Spencer. Glad I did... 5 'lil reps feel like an eternity by round 2. Some guys pulled sub 20 min scores today, one even sub 17 rx'd. I've got a ways to go.

weight: 175.9 (after dinner)