Darn Tootin

AMRAP in 5 minutes @ 80-85%
10 push-ups
10 wall-ball shots
20 double unders
rest 3 minutes
+
AMRAP in 5 minutes @ 80-85%
calories rowed - 7/5 damper
rest 3 minutes
+
AMRAP in 5 minutes @ 80-85%
10 box jumps - step down
100m sprint

Sploosh

5 rounds for time:

10 Deadlifts, 110kg

20 Wall-Ball shots

30 Double Unders

Ran rx'd and grabbed a lousy 17:39... my vajayjay swelled and kept me from performing. Really tho, I needed to make a poo. I tried to go just before the WOD but one of the ladies got to the head first. My stomach started cramping pretty bad and I couldn't catch my breath for some reason. Did first set of deads unbroken, 7 and 3 every other round. Wall-balls sucked. DU's were actually pretty smooth today.

After, did 100 push-ups for time... 4:27

Who's the New Guy?

Front Squat @ 20X2: 5,3,2,5,3,2; rest 2-3 minutes
+
As many reps in 6 minutes:
Wall-Ball Shots
Pull-Ups

Took a week off for the baby (and just to give my body a small break). Today was my first day back in the box... It felt good!

Only made it through the first 5-3-2 before running out of time... I did 198x5|208x3|220x2.

On the met-con I did 138 total reps... did everything from sets of 20 to sets of 5, and tried to keep things even between the two movements.

Did 3x20 reverse hypers after with 0|25|25

The Promise of Progress

Fight Gone Bad

339(PR)

Today's breakdown:
WB: 32|26|23
SD: 25||16|14
BJ: 40|30|35
PP: 23|17|18
RM: 14|12|14

Sumo's and push-press continue to be a challenge... think that's the worst I 've ever done on row too. I know for a fact on round 2 the row computer didn't start counting for at least 5 pulls. Not sure about the other rounds. All in all I'm not happy with today's results. Wish I had someone to count for me cuz I kept fucking with the clipboard in between stations, but my brain can't keep track of all that shiz when I'm getting  my ass handed to me. Still a PR though.

No extra-credit today.

Adducting My Frustration

A. Back Squat: 5,5,5,5,5; rest 3 minutes

B. Hang Power Clean: 3,3,3 - 80%; rest 2 minutes

C1. AMRAP Pull-Ups in 20 sec; rest 10 sec

C2. AMRAP Wall-ball shots in 20 sec; rest 10 sec x 3 sets

a. Rolled with a black band wrapped around my knees today for the squats. It was definitely harder than usual today, but I'm not sure how much was the band and how much was the weekend. Sets were 198, 208, 220, and 220 (didn't make it to the 5th set.)

b. On the cleans we were rushed so did a quick 154, 176, and 176. Wanted to do a set at 198 but did the third at 176 because my form was starting to slip. The third set was much better.

c. 16, 12, and 10 on pulls. 10, 9, an 9 on wall balls... 38 and 28 equals 66.

After I did 6x60m sled drags with 90lb then 4x60 with 135lb.

I also did 4x15 on the reverse hyper at 25, 50, 50, and 50.

Weight: 172.??

Tweakers

A. Push-press @ 20X1: 3,3,3,3,3
B. AMRAP in 1 minute:
     5 Wall-Ball
     5-10-5 Shuttle Run
     Rest 4-5 minutes x 3 sets

a. Sets were 110|132|154|176(fail)|154|164... tempo weirded me out on this one. Really think I should've gotten the 176 but dorked out on my hip drive.

b. We kept a running total for all 3 sets, so we picked up where we left off each time. My total was 10 full rounds plus 1 wall-ball.

After, I did a few stands under load... which, basically, was me holding a barbell on my back for 60' sets. Guess this was neurological thing? I just wanted my body to feel what it's like to support a shit ton of weight. I started with 160kg, then 180kg. Really had to focus on keeping my core locked down and keeping the weight stabilized. Suprisingly taxing for so little movement.

Space Dog Barf-olamew

3 sets at 90-95% effort (97-100% on last set)
10 wall-ball shots, 20 pound ball
15 burpees, 1' jump
10 box jumps, full foot landing
15 KB swings
walk rest 2:30 b/t sets

7 min rest

3 sets @ 90-95% effort (97-100% on last set)
500m row
walk rest 2:30 b/t sets

First sets were: 1:54, 2:21, and 2:15 my times seemed slower than most everyone elses, but I was also jumping more than a foot on my burpees and didn't count them if I didn't touch bar.

Second sets were: 1:40, 1:51, and 1:43. These just sucked. In fact this day just sucked. I ate too late (didn't finish unti 10 after 11) so my meal was just riding high the entire time. Almost barfed on the second row.  Damn I've got a lot of excuses today. Let's not make a habit of it.

59 XAM RIA EKIN

A. Power Clean and Push Press, 1RM

B. 800M Row

C. 75 Wall-balls, 20# ball

a. Was able to nab a legit 175# on the push-press... I think thats a PR.
b. 2:34 on the row... First time doing an 800, quads were on fire
c. 4:34 on the wall-balls which is a rediculosly slow time. My tri's and ant. delts were screaming at me! Couldn't suck it up.

All in all a fun day.

Persistently Consistently

7 rounds:
5 push-press, 155#
15 unbroken wall-balls

Ran with 125# and scored a 10:58. We cleaned the weight up for each round of presses. My goal was to set a pace that I could maintain throughout the WOD, so I was a little slow coming out of the gate compared to some of the other guys (but came out the other side with a decent time). So I guess we'll say mission accomplished. I think the weight was a good choice for me since I was able to do all 7 rounds of 5 presses unbroken as well. I might have had a few re-dips, but I tried to stay as "strict" push-press as I could. I was sweating so much today that the wall-ball was hard to hold on to, redic.

Clocked-Out

Hang Power Snatch
3-2-1-1-1

5 rounds, not for time:
1 strict muscle-up + 10 ring dips

Unbroken Wall-Ball:
10 sets of 10 unbroken wall-ball for time, 20 pound ball

125# (a little ugly, came forward a bit)
5 rounds: 1 strict mu and 8 (mostly) strict ring dips
Not sure of my time on the wallballs... finished after Rylan, but pretty sure I did more than 100

El Hefe

Front Squat
3x5
Score 15 GHD sit-ups after each heavy triple

AMRAP in 12 minutes:
5 handstand push-ups
10 wall-ball shots, 20 pound ball
30 double unders

195x3, 205x2, 205x2

6 full rounds: 1 abmat for 2 rounds, 2 the rest
Subbed double singles for double-unders

Lover Boy

Deadlift
3x5
Score 5 controlled handstand push-ups after each triple.

AQAP:
5 Power snatch, 135 pounds
30 Wall-ball, 20 pounds
10 Power snatch, 135 pounds
20 Wall-ball, 20 pounds
15 Power Snatch, 135 pounds
10 Wall-ball, 20 pounds

345x3
7:19 @ 105#
sloppy... real effin sloppy
kinda like sam's love life
happy birfday killa

Mish-Mash

Deadlift
1RM

Interval AMRAP
For total reps:
Two minutes of Wall Ball Shots (20/12 lbs.)
60 seconds of Rest
Two minutes of Kettlebell Swings (24/16 kg)
60 seconds of Rest
Two minutes of Box Jumps (24″/18″)
60 seconds of Rest
Two minutes of Rowing (for calories)

365 (ugly pr by 10)

52535043198

late start on first heat... dunno what the heck I was doing that i didn't hear the 3,2,1

Cleans 'n Couplet

High Hang Clean
3-3-3-3-3

W/G Couplet
As many round as possible in 12 minutes:
10 wall-ball shots, 20 pound ball
10 box jumps, 24 inch box

The high hang clean was done with the barbell placed right at the pocket-level, where the only momentum created was from about two inches worth of hip extension and the shoulder shrug... went down to a full squat clean. 165# (tried 170# and failed at 2 attempts)

Met-con was 15 rx'd (at the buzzer)

Pull-Ups 'n Filthy Fifty

Max Reps Pull-Ups
One attempt, as many pull-ups as possible (kipping)... I nabbed 41(PR).

"The Filthy Fifty"
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlbell swings, 1 pood
Walking lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip-back extensions
50 Wall-ball shots, 20 pound ball
50 Burpess
50 Double unders

First time to do tha 50... time was 23:??. Did it rx'd except for subbed 2xsingles for double-unders at the end. The wall-ball to burpee transition is KILLA.

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

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

BOY You Look Just Like Yo Daddy!

Sumo-Stance Deadlift
1-1-1-1-1-1-1

This was a fun lil variation on the deadlift. The grip was the most interesting thing since our arms were literally perpendicular to the barbell and there was no center knurling on the bar. Used plenty of chalk and the hook-grip to compensate. My thumbs are still numb 4 hours later. It seemed the lower stance allowed for an easier upright body position. Maybe felt it a lil more in my adductors too. Other than that it felt like business as usual. My loads were:

225/255/275/305/315/325/335(f)

The cookie at the end was for time:
25-20-15
20# wall-balls
push-ups

Pulled a 4:13 on this. Push-ups were the limi-tor. Gotta up my game on these. On a sidenote I did 5 consecutive muscle-ups during my warm-up. Wanna start doing these a couple times a week to improve on the movement.

weight: 176.3 (174.7 after I tinkled)

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.

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)