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.

Cuttin Up In Class

3 rounds for time @ 90% consistent effort:
12 heavy KB swings overhead
90 sec AMRAP alternating box step ups, knee height box
rest 2 minutes between rounds
+
3 rounds for time @ 90% consistent effort:
15 chest to bar pull-ups
400m run
rest 2 minutes between rounds
+
10 minutes working on:
25 cumulative wall walks
deadbug holds between wall walks

Check, check, and check... don't remember the details but it was a good, difficult day

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)

Grantoff

One round for time:
15 kipping pull-ups
25 burpees
35 box jumps, 24/20"
45 KB swings, 1.5pd/1pd
55 calories rowed

8:39 broke up the kb swings, and failed mentally on the row... should have had a plan for the row.

Did some back squat after, worked up to 242x3 then tried 286x1 two different times (unsuccessfully.) I might be able to get that with fresh legs tho.

A. Push-press: heavy triple in 10 minutes
B1. AMRAP push-ups in 60 seconds; rest 60 seconds
B2. AMRAP kipping pull-ups in 60 seconds; rest 60 seconds
C. Partner med-ball chest passes: 3 sets of 8, hard pass with a step; rest 60 seconds

a. worked with Travis and worked up to 164, failed at 174
b. 48 and 36, 32 and 32, 26 and 29... totals 106 and 97. Total total 203
c. checky check

"Jackie"

For time:
1000m row
50 thrusters, 45 pounds
30 pull-ups

8:26 blah... a lot of excuses here. None of them good.

The Air Is Getting Slippery

A1. Push-Press @ 20X1: 5,3,2,5,3,2; rest 1 minute

A2. Kipping Pull-Ups: AMRAP (-1) x 6 sets; rest 3 minutes
B. AMRAP in 10 minutes: 1-5 unbroken Hang Clean ladders, 50kg load

Didn't finish part A. Did 132x5, 154x3, 164x2, and 154x5 before running out of time. On pull-ups I got 3 sets of 30... think I could have finished all sets at 30, they were feeling good.

On part B I was 3 reps shy of 4 full rounds... did the weight as rx'd.

We also did the push-up challenge WOD after.

Butter Thighs

A1. Split Jerk: 3,3,3,3,3; rest 1 minute

A2. Kipping pull-ups: AMRAP x 5 sets; rest 3 minutes

B. Turkish Get ups: 30 slow and controlled

C. GHD sit-ups: 2 x 20 @ 20X1; rest 2 minutes

My groin has been JACKED since the 10x10 wod and today was the first day I was actually able to move around without having my adductors seize. That said I didn't do split jerk. I did do a few push jerk, but didn't get too heavy. 154# was the tops. Pull-ups I did in sets of 25.

Since I knew I wouldn't be moving too fast on the Get-ups due to the groin I decided to roll with the 53# kettlebell. I started by doing 3 each side but then switched to 1. We didn't do this for time but it took me 14:40 to finish.

Done and done on part C. 

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.

Nastradamus

For time:
25 chin ups

5 burpees
20 chin ups
10 burpees
15 chin ups
15 burpees
10 chin ups
20 burpees
5 chin ups
25 burpees

8:36?? I think... I know it was 8 sumthin and not as fast as Brad with an 8:03. I definitely paced myself and kept re-chalking for the pull-ups. Dunno how things would've turned out if I went all out.

After, did some bench with Brian... we did sets of 5 and my loads were sumthin like 60|70|80x4|70|75|80kg

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.

Memorialized

A1. AMRAP Strict Press @ 45kg(men)/30kg(women); rest 2 minutes

A2. 15-25 Unbroken Kipping Pull-Ups; rest 3 minutes x 4 sets
B. 15 2-Handed Russian KB Swings (go heavy); rest 60 sec. x 5 sets
C. FLR on rings, accumulate 3 minutes total

a. I suck. Only got 10/8/9/7.
a2. Yup
b. Rolled with 1.5 pood
c. Did all 3 minutes in one straight shot

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

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.

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.

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.??

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.

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.  

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.