Tight and Slow

5min AMRAP Double-Unders
4min AMRAP Air Squats
3min AMRAP Abmat Sit-Ups
2min AMRAP Pull-Ups
1min AMRAP Burpees

Another "first day back" after about a one week hiatus. I felt like I was moving in slow motion. Results were: 240, 136, 100, 40, and 13. 529 total.

Holiday Hangover Cure

"Cindy"


As many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

20 rounds and 5 pull-ups. PR! As always push-ups were the L factor.
Went swimming after... Did 10x50m sidestroke and another 500m freestyle. Can't remember my exact times but do remember keeping all the 50m under 1 minute.

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)

For time at a consistant effort without stopping:

100 air squats
80 KB swings, 35/26
60 push-ups
40 box jumps, 24/20"
20 chest to bar pull-ups

I don't remember my time (somewhere around 15 min) but it wasn't pretty... my back was screaming during the squats and kettlebell swings. Caught up with some people on the box jumps though.

Pity Party

1.5 mile Run
50 CTB Pull-Ups
100 Hand-Release Push-Ups
200 Air Squats
1.5 mile Run

53min 45sec total

Fnished the first 1.5 in approx 11min 11sec... Took a few minutes to get set-up on CTB then knocked out sets of 5... Stayed with sets of 5 on the push-ups as well... Think I started air squats at at the 20min mark... Did sets of 10 for the first 100 then 4 sets of 25 for the second... Not sure what time I started the second run but it took FOREVER (I'm guessing I started around the 36min mark)... Did a walk/run gig to finish. Ugh

Weight: 167.5 (post-wod)

Blunt Cruisin'

"Angie"

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

18:47 today. No real sense of urgency and was double-sure to hit full ROM. Felt good after, not really too taxed and recovered well. Was sweatin' out the weekend's beer and pizza.

Family, Friends, and Lactic Acid

"Murph"
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile

First time doing Murph... unfortunately I was kinda just cruisin' since I was rollin' with Jorge and Hayden thru the WOD. It was definitely more about them than me, and a whole lot of fun. Think I finished with Jorge in 45min 40sec. Hayden was a little ahead of us.

Failed Induction

AMRAP in 5 minutes:
5 pull-ups
10 push-ups
15 air squats
Rest 2 minutes after each round, complete 4 rounds

Sets were 6 rounds + 5+ 10, 6 rounds +3, 5 rounds +5, 5 rounds +1... 22 rounds and change.

Black Beard's Delight

For time, complete 20 rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

A time 20 rounds of Cindy... nabbed 18:23. Did 8.5 rounds of the pulls and pushes after as well. The squats were actually the limiting factor today. My right lower back was really fired up and yelling at me at the bottome of the squat. I guess this started around round 9-10. Finished 10 rounds in 8:16. Think I could have easily taken a minute off my time today with a healthy back. Would like to take even more off in the future with faster push-ups.
Did 5x15 reverse hypers at 50lb and some stretching after. And oh yeah... I grew a beard.

63 Axe Handles High

Jerk, 1RM
+
3 RFT:
40 air squats
40 double unders

Warmed up and hit the barbell. Did a slow work-up to 198#, then hit 208#. That's 5#s in the PR bank. Did 5:32 on the met-con. Double-unders continue to challenge, but we're getting there.

Body Movin

AMRAP in 3 minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
3 minutes rest after each round, x6

Knocked out 25 rounds +5 pulls +6 pushes... break down is sumthin like 4/4+5pull+10push/15squat+4/4/4+5pull/4+6push. 5 rounds a set is goal for next time.

Zooooot Zoot

The Chief
AMRAP in 3 minutes of:
3 Power Cleans, 135#
6 Push-Ups
9 Air Squats
1 Minute Rest

Repeat 5 Rounds


My goal was 5 rounds for each interval... and I accomplished just that. Feels good hitting a goal. Feels even better getting a 4 round PR. I had some time to spare in the first couple of rounds and might have been able to squeeze 6 in, but I didn't want to fall-off at the end and poss drop to 4. Will try to do a 6-6-5-5-5 next time though.

Quatro

TRAINING:

Tabata Rowing (for calories)
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Chin-ups
Rest 1 min
Tabata Sit-ups

74/137/57/86... 354

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

Make Room

AMRAP Handstand Push-Ups: 10 min
AMRAP Air Squats: 5 min
AMRAP Pull-Ups: 2 min
AMRAP Push-Ups: 1 min

31/175/20/25

Started with one abmat... after 10 reps I moved to 2 abmats. Lots of work to be done.

9kcal/g

Power Snatch
3's

Tabata Pull-Ups
Rest 4min
Tabata Air Squats
Rest 4min
Tabata Row

F*ck I hate being rushed on our lifts. F*ck I love getting some actual coaching (thanks SP). F*ck I hate having a bad day in the gym. F*ck I love knowing there's a new WOD tomorrow.

95/115/135x2ish (2nd attempt I didn't get full lock-out at the elbow and had to press it out)
89 pull-ups + 134 air squats + 56 cals on rower = 279 (ugh, I also hate being fat)

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#.

Redux Sux

Jerk
3-3-3-3-3

"Jason"
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

Only got to 175# before we ran out of time... I was feelin good at the 175, my split was quick and stable today. Maybe could have nabbed another 10# on the heavy 3? Maybe more? Still definitely a PR for me.
I sucked ass on "Jason" though, came in an easy 6 minutes slower than my last attempt at this WOD. I'm not real suprised... training has been incosistent and diet has been anything but clean. Think my final time was 24:?? rx'd. Pathetic. OTTNO

After today (and today's news) I really feel its time to get back in it... I think I found my mojo. My libido. My life force. My essence. The right stuff. What the French call a certain... I don't know what.

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