Aesop's Stable

"Interval Cindy"
5 rounds, for lowest total time:
4 rounds of Cindy (5 pull-ups+10 push-ups+15 squats)
Each round has a 4 min cuttoff

First 3 rounds of 4 were: 2:22, 2:54, and 3:38
Last 2 rounds of 4 DNF, but completed 3 rounds and some pull-ups each... guessin that's 18 completed rounds in 16:54? With rest that's 18 in 20. Definite PR if it were the real-deal Cindy.

Push-ups. Have. To. Get. Better.

Kryptochronalite

400m run
35 Glute-ham sit-ups
30 Double-unders
400m run
35 Glute-ham back extensions
30 Double-unders
400m run

Tabata Wall-Balls, 20# for max reps

10:44 FTL... went borderline retarded on the DU's but I did 'em nonetheless! First WOD to do DU's actually (hence the 11 min performance).

83 on tabata wall-balls

Clean Swingers

Clean
2-2-2-2-2-2

Then, 200 kettlebell swings @ 35#

160# was my best today... 2nd pull and a full shrug continue to be obstacles.
9:34 on kb swings.

Lieutenant Dan

Back Squat
5-5-5-5-5-5

Started off feeling good, but then the hip pain started up so I stopped at 185#. I then did 3 sets of 10 at 75# just to work on ROM and mechanics. This whole hip thing is getting REAL old... I'm starting to feel like a cripple. Afterwards there was a burpee dessert. 50 AQAP. I subbed 65# thrusters for the burpees and pulled a 2:39. I find it a little odd that burpees hurt and thrusters "don't."

weight: 171.4

The Cyberdyn G-1000

21-18-15-12-9-6-3
wall-balls, 20#
dumbbell cleans, 45#

Scaled this to 30# dumbbells. The wall-balls were surprisingly "easy," especially as compared to the cleans. Still, this WOD was a beat down. Forearms got blasted with the dumbbells. My total time was 14:35... just 25sec below the cut-off of 15min. I worked with Kacie today and she did awesome!... Showed a lot of heart.

For dessert we did max kipping pull-ups... I was able to squeeze 37 out before my grip/forearms said "nuh-uh." That's a PR for the Grant-a-nator. Bet I can get over 40 with fresh grippins. maneuvering

I Think I Can, I Think I can... Damn. I Can't

4 Rounds for time:
600m run
30 GHDSU's
30 GHDHE's

I should not have worked out today. I knew it. My body knew it. We did it anyway. It took a full 23:53 of pain to complete this mo-fo. Epic bonk.

Counting Calories

Burpee Fran
21-15-9
95# Thrusters
Burpees

Once again I was forced to modify due to the hip. I actually went with 21-15-9 95# push-press and 42-30-18 cal rows. The presses felt more difficult than I expected. I think this is mainly due to soreness left over from monday's tabata-kick-in-the-nuts. Rows had my legs shakin'! Time was 8:03.

Tabata plank hold for dessert... unbroken.

The Dude Abides

Snatch
2-2-2-2-2-2-2

I only went to 115# on these due to the hip. Then I knocked the weight back down to 75# and did 3 sets of 5 followed by 3 reps of 1xabmat hspu's.
We also had a lil box jump dessert where we did max jumps for 1 min then rested for 1 min, max jumps for 45sec then rested for 45, the same with 30 and 30, and then finally 15 and 15... we posted our total count. Mine was 124. That's 124 jumps in 140sec. Gotta get those 16sec back somehow.

La Di Da Da Da

Tabata Something Else

I thought I would do well on this today. I was a bit apprehensive about how my hip would hold up on the air squats and still a bit sore from the weighted pull-ups, but overall I felt pretty good and was looking to set a new PR. I was off to a good start with the pull-ups (I did 86) but ran into problems going into the push-ups. Big problems. The last time I did T.S.E. I knocked out 76 of these suckers. This time it was a lowly 59! I dunno WTF happened... Chase offered that the lower number was a result of doing so many pull-ups, but I did 67 pulls (with grip problems) the last go round so that doesn't make a whole of sense. I just don't see how a 19 rep increase in pulls lead to a 17 rep decrease in pushes. I could understand if I didn't see any gain in the push-ups, or maybe a slight decrease in my rep count. But -17?! ARGH. Whatev... it is what it is.
Sit-ups were also an issue, but only because I was "encouraged" to use a larger ROM where I actually sat straight up at the top of the sits (instead of just touching my toes). This didn't really make the exercise any more difficult or demanding, but it really screwed with my rhythm and speed. Chase actually put is hand at a point which I was to tap with my shoulder as I came up. I don't think my torso could have been any more vertical. Long story short I was only able to knock out a total of 79 reps, another 17 rep deficit from the T.S.E. four months prior.
Last but not least were the squats. As I said I was apprehensive about these and for good reason. MY HIP WAS ON FIRE. The pain wasn't on EVERY rep but it would come and go in sets of 3-5. Fortunately I had a motivating partner (Jack!) and I was able to suck it up and keep moving. The result was a 4 rep increase over May's performance for a total of 110. Not good, but I'll take it considering the injury.
All in all the final count was 334... an 11 rep deficit from my previous T.S.E. I'm very anxious to have another go at this WOD very soon.

A final comparison for shits 'n giggles:
Pull-ups: 67 then/86 now
Push-ups: 76 then/59 now
Sit-ups: 96 then/79 now
Squats: 106 then/110 now
Total: 345 then/ 334 now

FML

Hangin' TOUGH

3 rounds:
Max pull-ups, 1 min
Max ring dips, 1 min
Rest, 1 min

This was a subbed WOD for the one posted on the box today. Still taking it easy with the hip so didn't think 3x20 front squats would be beneficial. Did this wearing a 20# weight vest... not fun. My counts were 24/12, 21/9, and 21/7. Consistent with the pull-ups... NOT so consistent with the ring dips. I'm usually better at the dips. I'm thinkin the coupling with pull-ups definitely took it's toll on my shoulders.

I also did 30 ghdsu's with the weight vest... time was 2:01

DISMISSED!!

Long stretch off due to the holiday weekend... also tryna nurse my bitchy hip flexor. Today's WOD was rx'd as:

14 rounds of:
3 hspu's
6 pistols

Did the hspu's with 2 abmats but subbed the pistols with 6 cal rows. Might be ready to take it to one ab matt... did all of these unbroken save the last round.

Total time was 9:57

Make Me Hurt So Good

Deadlift
3-3-3-3-3

275-295-315-325-335

335 is a PR!... 320 was my last 1 rep max. Progress feeeeels good! The 'ol groin didn't give me any problems either.
The cookie was tabata row with a 20:10 ratio. I kept my all my intervals above 100m until the last 2 which measured in at 98m each. This thing was a lung and quad toaster oven. Tolbert KILLED it btw... he actually moved the row machine back about a foot until it hit stopper. Great stuff.
Today was also Dave's last day at the CFDC before he travels to Seattle for an educational opportunity... can't wait to travel up there to visit.

weight: 173.0

Wanted: Bilateral Anterior Deltoids

The rx'd WOD was "Nancy," which is 5 rounds of:
400m run
15 x Overhead squats, 95#

It's only been 8 days since I strained/tore/hurt/pulled/whatever my groin so I'm still tryna take it easy with the squat movements. THEREFORE, I subbed a 20# weight vest and fifteen ring-dips for the overheads. 75 of theses weighted sonsabitches was ZERO fun, but I got it done. 19:00 total time. Legs/groin felt fine on the runs.

weight: 172.0

Floor Humpers Anonymous

First day back in the CFDC after a treacherous week. First the groin pull, then food poisoning, then a break-up. Someone somewhere is upset with the G-Rant. No matter... these bitches can't hold me down. A fairly "easy" WOD to come back to:

"Death By Push-Ups"
2 pu's the 1st minute, 4 pu's the 2nd minute, 6 pu's the 3rd minute... and so on and so forth until you can no longer complete the required reps.

My goal was to complete 12 rounds and I ALMOST made it... closed-out with 11 rounds and 20 pu's. 4 short of the goal! Damn. I still did the remaining 4 even though they didn't technically count. All in all I did 156 pu's total. We did a funny little core workout afterwards, and then I finished up with ghsu's.

weight: 173.6