GI Average Joe

5 Rounds:
400m Run
20 Kettle-Bell Swings @ 53#
10 Pull-Ups
Rest 2:30

Guess this is like a Helen-and-a-half with rest? Rolled rx'd and nabbed splits of: 2:35, 2:40, 2:56, 3:33, and 3:17. That puts my working time at 15:01 and my total time with rest at 25:01. My time was on the slow side of average I'd say. I saw some guys as low as 21-22min total with a lighter kettlebell and a large group floating right around 23-24min marker as rx'd. I need to start running.

Weight: 169.9 

Catch Me If You Can't

SPRINTS:
20sec on for total distance
100sec Rest
Repeat x 15

Avg 125m per round... hard work.

OoPS!

1.5K Run (1 mile)
Rest 2 minutes
AMRAP in 5min of:
7 Pull-ups
3 Burpees
Rest 2 minutes
AMRAP in 5 min of:
3 Pull-ups
7 Burpees

Hmm... not sure how to feel about this one. I ran the 1 mile in 6:05 which is 7 sec off my PR, BUT I also haven't been running AND I'm on day 3 of a bad head cold. (Think snot. Lots of it.) I really started to feel the cold (mostly dehydration from all the meds) during the pull-up and burpees segments. I only got 7 rounds the first go 'round and 4 on the second.  I also gaffed up the instructions on the last round. I swear I read on the blog that we were cashing out on pull-ups in the final heat. I THOUGHT we were doing as many sets of 3 pull-ups in 5 minutes. But then I noticed some of the boys were still doing burpees and was thinkin WTF... I looked at the whiteboard and realized my mistake. SO I did 28 burpees in a row to get back in the rx'd zone and by the time I got done I was gassed. Oh well... still got a good workout.

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

A Man Of Wealth And Taste

Press
Heavy 5

Run/Squat
4 rounds, AQAP:
400m run
50 air squats

95/100/105/110(x4)/105

10:59 2L2Q

This met-con was the first and only WOD I DNF... we did it 06/29/09. My low-back seized-up and the pain had me writhing on the ground. Happy to have had the chance reintroduce myself. Thanks for the mojo Chase

ps Chris Spealler has done this in 8:33 (if not faster)

Track Of Tears

RUN 5 minutes

rest 2:30

RUN 6 minutes

rest 3:00

RUN 7 minutes

pau

Hit goal for each interval! 3.25 laps, 3.5 laps, and 4.125 laps. That's ALMOST 3 miles in 18 minutes : )

Did 5x5 shoulder press after. Warmed up then worked to 105#. Did 110# for 2 reps before failure (did push-press to close-out the set). 105 was definitely a 5 rep max.

Faded Glory

Snatch Grip Deadlift (on a riser)

3-3-3-3-3



We used 25# plates as risers. I suppose just to increase the ROM and add some variability to programing. Worked with Tolbs and did my last full set of 3 with 225... did a set 0f 2 at 255.

Then came interval Nancy which is 4 rounds for time of:
400m run
15 overhead-squats @ 95#

Did it rx'd and got: 2:51,3:17,3:41,5:41! Those times are a strong indication of how much hurt Helen put on me the day before. FTMFL

Thank You Cap'n

Hang Power Clean
3-3-3-3

Rest 5 minutes

"Mini Nicole"
AMRAP in 10 minutes:
200m run
Max reps chest-to-bar pull-ups

145/155/160/165(PR) that's bodyweight too (finally!)

Did 6 rounds with 39 c2b... 40 was my goal, but on the last rep I didn't get my chest to the bar FTL... NEXT TIME!

Jump Twice Rope

Overhead Squat
3-3-3-3-3

Rest 5 minutes

For time:
50 box jumps, 24 inch box
400m sandbag run, 100 pound sandbag
100 double unders

Stopped at 115# on the OHSs when my hip started screaming at me. Did 4x10x65# after that. 9 flat on the cookie... which is funny since I came back in the door with my 100# sandbag at 3:30. That's right... do the math.

Double-unders FTMFL

Slice Like A Ninja, Cut Like A Razor Blade

Helen
3 rounds for time of:
400m run
21 kettlebell swings, 1.5 pood
12 pull-ups

I always get a sick feeling when I see this WOD. Maybe because it's an absolute gut-wrencher. Maybe because it was my very first CrossFit WOD and it left a lasting impression. Maybe it's because I dated a girl named Helen that ripped my heart out. Whatever the reason Helen gives me the hibby-jibbies. I suppose the good news is that I 've made steady progress against her everytime we've met.
Today I ALMOST went unbroken. KB swings and pull-ups were solid until the third round. On third round KBs I stopped at 15, took a breath, and then knocked out the remaining 6. Third round pull-ups were similiar... pulled 9 then struggled with the remaining 3.
On the runs I just tried to stay relaxed, find a pace, and keep it. Nothing spectacular here, but in the future I'll need to get faster on the runs if I wanna see any kind of significant time improvement. I don't think much more time will be shaved of the two other movements even if I'm able to do all reps unbroken. Maybe another 15 seconds? Maybe more if I can get a fluid butterfly kip going...

Today's time: 9:18
I sliced 1:22 off my previous PR of 10:40.
Golden.

Full Retard

100 Push-Ups

Everytime you break, run 400m

This was a good WOD to come back to the box with. My output was sumthin like:

50-run-15-run-15-run-20

Then we did little box jump challenge where we had to start the exercise without knowing the total amount of reps necessary, then 30 sec into it the rep count was revealed and we had to make that number or start another session. The class was so large we had to share boxes, and I was honored to share a box with Tolbert who, incidently, also just got back from Colorado. I dunno if the change in altitude was still toying with our brains but we had the HARDEST time coordinating our jumps. Needless to say we DIDN'T hit the target, but we got a good laugh.

OH! I also nabbed my very first muscle-up today AND it was captured by David P. Fulton on his handy-dandy new 3G-S. Soooo kewl.

weight: 174.5

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.

Lumbar Gone Bad

4 Rounds for time:

400m Run

50 squats

EPIC failure today... I was lying in the street screaming like a lil girl after the second round. That's about when my lower back went ape-shit on me. It felt like King Kong had his paws wrapped around my erector spinae and was tryna milk out some banana milkshakes, aka FULL BLOWN LUMBAR SEIZURE. I gotta start listening to my body when it says, "Rest Day!" This is the first WOD I haven't completed.

FTMFL

Fondren Loopty-Loops

1 mile timed run

6:40 FTL

100 abmat sit-ups

2:40 FTW

Escargot, My Car Go One-Sixty... Swiftly

100m Sprints x 6

We did this in a hot alley behind the gym, the sun was brutal. Worked on my start a lil with these thanks to instruction from Russ. Mostly just tryna stay low out of the pocket for as long as possible then focusing on staying relaxed once I'm standing tall. Results were:

12.?/12.5/13.?/13.5/13.5/14.5

The times with ?'s were run with partners so I couldn't get an exact readout. 

Crazy Hazy Days

Well this is my first day back in the gym since I left town for the Larry Joe Taylor Music Festival and Chili Coook-off which was a 5 day drinking and eating marathon... not exactly the epitome of health. The WOD:

5-4-3-2-1

Snatch, 135 pounds
100m Sandbag carry

I went with 105# on the snatches and a full 100# on the sandbag run. This was a fun little number and I knocked it out pretty quickly. I think this was the most confident I have been thus far with my snatches, and know I could have done more weight (which is a great thing). I can't remember my exact time but I want to say it was 9 sumthin... guess my brain is still in an alcoholic haze.

Friends Like These...

Alrighty, so I missed a post last friday. Here it is.

10 rounds of:

20m walking lunge

10 knees-to-elbows

This was tougher than I had anticipated. The result? 10:55, two black knees, and a ripped callus... goodtimes.

That brought in a weekend of rest and spectatorship at the Fittest Games. The games really helped me appreciate my CFDC family, and made me proud to call the quality individuals in this group friends. I can only hope they consider me the same.

Today's WOD was done with a partner. Mine was Millie who totally rocked this workout. We did this WOD much like a relay where only one partner was allowed to run at a time and the only rest you get is while your partner is running. We completed the following workload:

800m run, 2 trips per partner

400m run, 4 trips per partner

200m run, 6 trips per partner

Our total time was 34:04. My personal run time was 13:57, but this doesn't include 2 of the 200m sprints so you can add a minimum of 56sec to that. Actually, when you add 60sec my average mile pace was 5:26 which HAS TO BE incorrect. I think we need to remeasure the CFDC run course.

Today's weight: 174.0

Skilled Labor

Today brought an interesting mix of exercise.

First was the Tabata Mash (20:10) with virtual shoveling using a 24" barrier and regular 'ol push-ups.

With a barbell holding only one plate (men 45 pound plate, women 25 pound plate), we touched the plate on one side of the barrier to the other for one rep. My lowest rep counts for a single interval were 10 shovels and 12 push-ups. Actually, I stayed at 10 shovels for the entire duration which tells me that I need to do more weight next go 'round. We did a total of 8 rounds each.

After getting off "the job site" we took off our hard hats and did Tabata L-sit Hangs (10:20). I was able to hold my legs out straight for half of the eight rounds. After that I could only manage holding my knees to my chest.

6 x 400m run with ~40 sec rest between intervals... total run time was 8:57. I did this at a nice lil clip and kinda surprised myself with my times. I hope I can keep up this intensity when I run a legit 1.5 mile.

Weight today was 172.3... WTF?!

Squat, Row, Run, Eat, Sleep, Repeat...

Overhead Squat 5 Rep Max

5-5-5-5-5

Rest 3-5 Minutes, then:

Tabata Row

115# was my last set of 5... I also did 1 rep of 135# which felt pretty good. I'm a little ashamed of these loads, but when I consider that I could barely OHS the bar 2 months ago I get all warm and fuzzy inside... CFDC you rock! I look forward to EVERY workout. Well, except the back-to-back Murphy's next week. (joking)

Tabata Row: 118.88m (pure pain)

5x200m @ 90%...think we averaged 36sec? Not bad considering the traffic we were dodging!

*this is post-dated admission that I threw in just for completion sake