Hot 'n Heavy... But Not

7 rounds for time:
3 tough deadlifts, no touch and go
15 ball slams - 20/10#

5:50 sumthin with 242#

Pace Car

10-9-8-7-6-5-4-3-2-1
Deadlift, 30-50% of 1RM
Burpees

Rolled with 186# (50%). Time was 5:42. Would like to do this at 198 or more next time and try to keep the sub-six.

Pick It Up

AMRAP in 20 minutes:
3 Deadlifts @ 65-75% of 1RM
3 Rounds of Cindy

Did this at 130kg/286lb (76.5%) and was sumthin like15 air squats away from 16 full rounds. My time could be better if I would just go straight to the barbell and attempt a lift instead of "catching" my breath first. Mental work I guess.

(compare to 7/26/10)

5 rounds for time:
10 deadlifts, 100kg/70kg
40 double unders

I just didn't show up today... I dunno what my problem is. Think I was done around 11 minutes. I've brought shame upon my house.

A1. 5 tough deadlifts, 2 second pause on the ground; rest 10 seconds

A2. 7 burpee broad jumps; rest 10 seconds
A3. 200m sprint @ 100%; rest 4 minutes x 5 sets

286

45"

297
43"

308
44"

319
44"

330
44"
Timed the runs only... Can't say I did it rx'd with all the rest I was taking between reps

ps Looking over and seeing Sam and Cave laughing at your form on the final round is probably a good indication that your technique isn't quite up to par

pss pretty sure I was dead lifting what's being benched in the photo

psss Jew Bear I miss you

Sandbagging?

5 sets:

5 Touch-and-Go Deadlifts - Increase loading each set
30 sec AMRAP Burpees

308|17
318|17
330|16 PR
335|16 PR
335|16

After did AMRAP double-unders in 10 minutes... 414 (20 rep PR)

Posit!

"Diane"
21-15-9
Deadlift, 225#
Handstand Push-Ups

DNF in the time alloted, but I finished.... around 15min again me thinks. Used the small side of one abmat. Ugh. Must. Stay. Postive.

Later Than Late

A. High Hang Snatch + Overhead Squat: 1.2 x 5; rest 2 minutes
B. Clean Grip Deadlift @ 32X1: 3,3,3,3; rest 3 minutes
C. Heavy Russian KB Swing: 15 reps x 5 sets; rest 1 minute

a. Worked up to 120#... had a hard time recieving in the full squat.
b. Worked up to 352# and nabbed it. Tore my thumb using hook-grip.
c. Did all with the 88#

Again, did the push-up challenge WOD with the fellas. These are getting hard.

We Don't Have Enough

7 sets at 95-97% effort:

7 Chest-to-Bar Pull-Ups

15 TAG Deadlifts

7 Burpees

Rest 4 minutes

Rolled with 80kg/176lb cause that's what most of the boys did. Maybe should have done more weight? Was told the goal was to keep the intervals below 90sec. My sets were :47, :47, :48, :49, :50, :55, and :52. Good intensity on this one. Deads were the burner.

Sins of the Father

A1. 5 touch and go deadlifts; rest 10 seconds
A2. 7 box jumps; rest 10 seconds
A3. 60 sec row sprint, 10 damper, 90% effort; rest 5-7 minutes x 5 sets

Rolled with 308# and a 24" box. My interval distances were: 330|312|310|303|291m

Hayden worked out with me today! He went with 154# on deads and a 20" box. His distances were: 231|255|248|260|263m. He actually improved as the intervals went on because his technique was improving. He stayed pretty tight on the deads well... the only coaching point was for him not to get lazy and to be sure to bring his hips down at the bottom of the lift. Good, fun but HOT day.

Strained Uterus

A. 2 Deadlifts on the minute, every minute for 15 minutes
B. AMRAP in 8 minutes:
    6 Games Push-Ups
    10 Box Jumps, 24"
C. 25 Burpee Pull-Ups, for time

a. Loaded 140kg/308# and held on for all 16... yeah, that's right. We did an extra round. Got kudos from Trey on my form.
b. Got somewhere between 12-13 rounds on this. I was 4 push-ups into my 13th or 14th when the buzzer sounded. Shared a box so might have been able to nab a few more rounds otherwise.
c. 1:39

Humidi-Titty

A1. 5 Deadlifts, touch and go; rest 10 sec (80-90% effort, )

A2. 10 Burpees; Rest 10 sec 

A3. AMRAP Double-Unders in 30 sec; Rest 3 minutes x 4 sets

B. 300m Row

 

a1. Went up in 20# increments on deads... 242/264/286/308/330.

a2. Check

a3. Avg 25 du's per round... did horrible on these today. Dunno if it was my Chuck's or what (first time to wear them and do du's).

b. Nabbed 51.8 on 7 damper

 

Did 6x60yd sled drag with 125lb after

Full Range Rovin'

24 Pull-Ups
24 Deadlifts, 100kg
24 Handstand Push-Ups
24 Deadlifts, 100kg
24 Pull-Ups

8:37 with 100 kilos and the fat-side 1 abmat... this was a fun one. Second round of deadlifts felt better than the first. Can't say the same thing for pull-ups. Gassed pull-ups is something I really need to work on. HSPU's I was able to stay with the one mat and rock-out 4's, 3's, and 2's.

After, did 15x reverse hypers at 0/25/50/60/70/80. Also did 2x13.5m yoke walks at 0(175)/355/399/443/443. Really had to focus on staying tight on that last set of yolk.

Turning Up the Volume

A1. Deadlift @ 20X1: 3,3,3,3,3; rest 1 minute
A2. AMRAP HSPU (-1); rest 2 minutes x 5 sets
B. 10 minutes to find max box jump
C. 100 Med-ball Sit-ups with a partner

a1. Working sets were 286, 296, 308, 318, and 323. Focused on form and am happy to report that we kepts its tight although no PR. In due time. In due time.
a2. Went ahead and rolled with the low side of 1 abmat... was able to do 7, 6, 6, 5, and 5. Did 4 crown to crown after as well.
b. Didn't get to keep going due to time constraints, but was able knock-out 49.25" without failing
c. Done and done with a 20#

After I did 5 alternating sets of reverse hypers and sled drags. Reverse hypers were sets of 10 at 50, 60, 70, 80, and 90lbs. The first 3 rounds of drags I did at 135 and alternated going forwards and backwards. The final 2 rounds I did all forward with 157lb.
Finally, I did an alternating tabata with double-unders and push-ups. Not sure on all my set numbers but I stayed at 10 pushes for the last few intervals, and on du's 22 and 34 were repeating values for some reason. Today it helped to keep my feet touching one another during the du's.

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.        

Cobwebs

AMRAP in 20 minutes:

7 Deadlifts, 1.5 x Bodyweight

7 Pull-Ups

Sittin at 170# bw so shot for 255#. Actually loaded 256.4#. Goal was 10 rounds and I did 10 rounds. Prolly could have done a few more, but wanted to really focus on dead technique and stay tight. Also, I wore my Chucks today just to feel what it's like to be flat footed, liked it much better than my Brooks. Did all pull-ups unbroken. Got a few kudos on form post WOD and that's fine by me.

After I did 8x50m sled drags with 135, all forward. Had to lean into these a bit but was able to maintain normal gait from the waist down. Also did 5x5 reverse hypers at 45# as well as 5x5 bench press starting at 60kg, 65kg, 70kg, 75kg, and 80kg. These felt good for having not done them in such a long time. Kinda felt like I was knockin the cobwebs outta my shoulder joints. Ran out of time and didn't get to stretch. Boo. Good day though.  

Pool Pirate

7 sets:
5 heavy deadlift, rest 0 sec
200m row at maximum effort (record watts)
rest 5 minutes

Stuck it out with 301# for all 7 rounds... prolly should have rolled lighter. Average watts per round were 508|491|477|404|420|398|419 for a total of 3,117. Damper was set on 8.

Worked with ASU Mike today and he gave me a few cues that were helpful. "Big chest" on deads helped keep things tight. And "drive through your heels" on row helped me stay in the saddle and get a few more watts. Good hard day.

I also got up early and did some swimming today. I did 30 min semi-continuous working technique on side-stroke. Prob did somewhere around 1000m. Left shoulder was giving me some grief on first pulls. Felt inefficient, but not nearly as much as I had expected. We'll take that as a win.

Sploosh

2 rounds for time:
30 Deadlifts, 60kg
30 Push-Ups
30 KBS, 1.5 pood
30 Pull-Ups

11:40 rx'd... not impressed with my time. Should be able to shred at least a minute off this. Grip and lung burn were the limiting factors. Oh yeah, and push-ups.

In Like Lynn

A1. Deadlift: 2,2,2,2,2; rest 1 minute
A2. AMRAP Handstand Push-Ups x 5 sets; rest 3 minutes
B. Death by Pull-Ups, starting at 5 reps

308|8
328|6
338|5
354x1|5
354x1|2+3

Used the fat side of 1 abmat on the hspu's. Knocked out 18 rounds on B. Finished 18 at the buzzer and decided not to try for 19... actually kinda regret that. Did 5x30 double-unders after and worked on landing in the same spot, they felt pretty good. Yessir. Sure did. Yup.

Missed The Bus

5 rounds of:
7 Deadlifts, 275lb
11 Jumping (over the bar) Burpees

On vacay and had entirely too much alcohol this past week so I scaled back to 225 on the load. Did all deads unbroken and just tried to keep moving on the burpees. 6:32 was my time. Oh, and that was the hottest WOD I've done this year... Must've been 90 sumthin degrees in the box with no fans. Good stuff.

*I was 15 minutes late to the 9:00 class because I missed the bus I needed, I'm lucky that they let me jump in