Stronger... Faster?

"Diane"
21-15-9
Deadlift, 100kg/225lb

Handstand Push-Ups

Well, I did it... 45 handstand-push-ups with 1 abmat. That's a biggie for me. Unfortunately it took nearly 15 minutes. But who cares, today was still a win because when I first pranced my happy ass into this gym I couldn't do a single handstand push-up with or without a mountain of abmats. THANK YOU CFDC. Still lots of work to be done, but we're making headway. Did all the deads as rx'd. Felt pretty tight today after all the reverse hyper work yesterday.
Did 10x60m sled drags with 90lbs. Then did 3 rounds of 20 flutter kicks (4 count), 20 leg raises, and 20 ab-wheel rollouts. Wanted to do knees-to-elbows but my hands are still pretty torn up.        

Proper Like

"Helen"
400m Run
21 Kettlebell Swings, 53#
12 Pull-Ups

8:56 today... surprised to still get sub-9 with the gimp back. 2nd and 3rd rounds of swings were done 13 and 8. Pulls were unbroken. Run was gimpy. Felt pretty good after, hope that means I COULD HAVE PR'd if things were moving/feeling proper like.

Did 8x60m walking sled drags after with 90#. Then did 6x40m walking backwards at 90# as well. Both fwd and bkwd lit my hips on fire but low back went unaffected. I also did 4x10 sets of reverse hypers with 25#, and yoke walked after each set with 180# loaded. The rev hypers lit my back up around rep 7 today. Finally, did tabata abmat sit-ups touching the post each time... count was sumthin like 14-13-13-13-12-12-12-12. Stretched a bit after as well.

Silly Billy Rocks the Rodeo

"Gwen"
15-12-9
Clean-and-Jerk

I ended up falling on my 15th rep on the first round. My legs were shaky on the 14th rep and when I brought the barbell down from the jerk I let if fall too hard into my quads and it knocked my sill ass right over. I hopped back up and did the 15th rep, but I'm not sure if that counts or not. The second round of 12 was probably the worst, but uneventful aside from pain. The final 9 reps were almost as treacherous. And actually, I did 10 reps in a row to make up for the "fallen" rep (thanks Chad.) All said I was able to do 14+1, 12, and 10 at 60kg/132#. I suppose that's an ok weight for this WOD? We did all power clean and were only allowed to "rest" from the rack position.

ps this WOD is all about grip, mental strength and focus

Dos

Fran
21-15-9
Thrusters, 95#
Pull-Ups

5:21 today... A ho-hum performance after a beer and candy filled holiday

Ocho

"Diane"
21-15-9 for time:
Deadlift (225/165)
Handstand Push-Ups

Boo... 8 and change. My dumbass tried to run with 1 abmat and got toasted. I did 13, switched to 2 abmats, but I couldn't recover SO went to prison shower push-ups. Damn disgraceful actually. But lesson learned. Deadlifts were fine. Think I could have rolled with the single abmat if my shoulders hadn't been so sore from the week's activities. Felt stoopid after this one.

What's On the Menu?

"Jackie"
1000m Row
50 Thrusters, 45#
30 Pull-ups

3:43 on the row
7:14 total
That's a 2.5min PR woot woot

Go Already

"Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

I got either 17 or 18 full round plus 5 pulls and 10 push... a PR but def not me best me thinks. I tried to game the push-ups and it took entirely too long (went 5 and 5). Guess the good news is I went unbroken on my first 5 push-ups every round.

Lame Game

5 rounds for fastest times:

20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3:00 between each set

No ab-mat so ran bareback on the ground.
3:00, 3:50, 5:13, 5:39, and 5:06
Total: 34:48 minus 12 minutes rest is 22:48
Worst Barb EVER... Seriously..

Weight: 172.0

Fall From

Grace
30 clean-and-jerks at 135#

5:20 on the finish. I don't. know. what's. happening. to. me.

Definitely time to reevaluate EVERYHTING

Ugh

Don't I Know You?

"Cindy-ish"
AMRAP in 2o minutes of:
5 pull-ups
10 push-ups
15 squats
Every 3 rounds do 3xdeadlift at 80% 1rm

Interesting twist on the WOD today... funny thing is I've only done one legit Cindy and I think it was at the very begining of my CrossFit adventure. I need to bust one out so I have a true baseline. Today would not have been a good time to attempt that though, it was stoopid full at the nooner today. Space on the pull-up bar was LIMITED. Heck, I could hardly find a spot on the floor to do push-ups. Add to that the new "hands-off" standard on push-ups and my shitty score today starts to make a little since. I was only able to knock-out 13 rounds, 5 pulls, and 6 pushes before the clock ran out. I did the deads at 280#.

Nine Ten

"Amanda"
9-7-5:
Muscle-ups
135# snatch

Scaled those darn snatches to an even 100# and they felt pretty good. Dave noticed my form and commented that I had several solid catches. Muscle-ups were def the limiting factor at this weight. Gotta say watching the big dawgs do this at 135 (and sub 7min) was more than impressive.

Total time was 9:10

UGH

"Hell-In"
1200m run
63 kettlebell swings, 1.5 pood
36 pull-ups
800m run
42 kettlebell swings, 1.5 pood
24 pull-ups
400m run
21 kettlebell swings, 1.5 pood
12 pull-ups

All I can say is UGH... 29:40

Pint of the Black Stuff Landlord

"Barbara"
5 rounds, AQAP, for total time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3:384:004:024:073:57
3:54avg
19:43 workin

Deuce And a Half

Front Squat
3-3-3-3-3

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-Ups
100 Squats

2.5 x 205
16:17 rx'd

To Infinity And Beyond

Clean and Jerk
Work up to a heavy double, no more than 85-90% of your 1RM

Grace:
30 Clean and Jerks, 135 pounds

Not sure what I worked up to on the clean-and-jerks. Checked my log and I had done Grace rx'd before: 5:05 previous, 4:09 today... 3:00 tomorrow!

CFDC: to INFINITY and BEYOND

Aguantarse?

Back Squat
1-1-1-1-1

"Heavy Helen"
3 rounds, AQAP:
400m run
21 Kettlebell Swings, 2 pood
12 Chest-to-bar pull-ups

245, 260(f), 255(f)
10:32 rx'd

Easy E

"Elizabeth"
21-15-9 of:
135# cleans
Ring Dips

This was my first time to do Elizabeth and after hearing the horror stories floating around the box I decided to run with 115# on the cleans. My total time was a flat 8:30 with kipping ring-dips. A lot of room for improvement here... mostly on the cleans (go figure).

Waited a bit then switched gears and hit the barbell. The rx'd workout was:
Behind-the-neck Split Jerk
2-2-2-2-2

I liked these! They helped me focus on 1.) my hip extension and 2.) my split-stance without much apprehension about the weight on the barbell. Worked up to a successful 185 and then my shoulders decided I was done. Since we weren't doing the clean portion of the lift Trey suggested I widen my grip on the barbell... think this helped a lot.

Anaerobic Soap Opera

Fran

5:23 a PR by 55sec. Felt I could have broken the 5 minute barrier walking into this and was fairly disappointed with my result. I had also set a personal goal of making it though the 2nd round unbroken which did. not. happen. Lost a good 10 sec on the last thruster rep of 9 when I didn't get full lock-out and had to drop the bar. DRAMA. It's absolutely amazing how a 5min workout can completely wreak havoc on my body. The effect is immediate and long lasting. Fran I love hate you.

weight: 167.4

Roxannnnne... You Don't Gotta

Diane
21-15-9
225# deadlift
HSPU's

7:14
225#2 abmats thru 2nd round, 3 abmats on final ftl

Wish I had scaled reps down and stuck with 2 mats throughout... Felt some rounding on the deads in the middle of the set of 15. Think I did a solid adjustment and did the final 9 proper-like.

Still, it's at least a 5 minute improvement over the similar wod on 10/11

weight: 164.9

WRECKED

Helen

8:44 PR by :34

This is the absolute worst I have ever felt post WOD, BUT... it was completely worth it. I did kb's unbroken until number 15 of 3rd round. Pu's went unbroken until I think number 6 of 3rd round. Everything else is a nauseating haze. Sub 8:30 is the next goal.