Abs Of Squeal

Front Squat, 3-2-1-1-1
Weighted Pull-Ups, 3-2-1-1-1

Small PR on front squat today... did 154x3, 198x2, 220x1, 231x1 (PR), and 236x1 (Fail)
On weighted pulls the most I could get was 70# today... tried 79# and failed

After, did 3x10 ghd sit-ups, some shoulder mobility shiz, and 2 min max strict/military sit-ups (only got 81). THEN I ran 2 miles (in the rain) at about a 7min mile pace... 14:15.

Take The Hits

15 DB Thrusters, 50# each
100m Sprint
10 DB Thrusters
100m Sprint
5 DB Thrusters
100m Sprint

Warmed-up by shooting some hoops then got to it. 5:11 for me... and Hayden nabbed a 3:03 with 25# db's. After, we did 5-10-15-20 sit-ups (on a machine) and pull-ups. Good quick sweat.

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.

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

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

Deuce And a Half

Front Squat
3-3-3-3-3

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-Ups
100 Squats

2.5 x 205
16:17 rx'd

Dead Dead

Clean Pull
3-3-3

Death By Everything
Complete as many reps as possible, resting 2 minutes between the completion of each movement set:

2 Push-ups on the first minute, 4 push-ups the second minute, 6 push-ups the third minute, etc., until you can no longer make that rep number in the alloted 60 seconds.

Rest 2 minutes

3 Sit-ups on the first minute, 6 sit-ups the second minute, 9 sit-ups the third minute, etc., until you can no longer make that rep number in the alloted 60 seconds.

Rest 2 minutes

4 Squats on the first minute, 8 squats the second minute, 12 squats the third minute, etc., until you can no longer make that rep number in the alloted 60 seconds.

I did sit-ups first, then push-ups, and squats...
Sit: 36
Push: 30
Squat: 48 (at the buzzer)

285x3 on the clean pull

Be-ah! Be-ah!

Barbara... you know who she is.

3:09/4:07/5:35/6:45/5:44
Avg round: 5:04
Total time with rest: 37:20

This was the first time I've done Barb rx'd, and I think it's safe to say it's the first time with full ROM. That first round was mine! for glory! But then that bitch had my ass in a sling and I was beggin' for mercy. No glory there AT ALL. I look forward to getting better everytime I do Barb. I feel like I'll be able to slowly reduce her to non-existence. Guess we'll see about that...

The Bare Necessities

Interval Angie

100 pull-ups

Rest 2 minutes

100 push-ups

Rest 2 minutes

100 sit-ups

Rest 2 minutes

100 squats

My times for the individual sections were 8:02/4:25/3:23/2:50 for a total time of 18:48. I was pretty darn hungover from the Ranger's game the night before so this performance was definitely lack-luster, but still a lot of fun. I used a new taping technique to protect my hands on the pull-ups during this WOD and it worked perfectly. For future reference:

http://crossfitvirtuosity.com/blogs/articles/172-ive-got-to-hand-it-to-you-part-3

Get A Grip

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

This was a fun 'lil number. I tried to keep pace with Russ, but ended up eating dust (as usual). My pull-ups really suffered during this one due to a slippery grip. I did have a small comeback however when I got chalked-up... big difference! Push-ups are a weakness fo sho... I did stay full ROM though. I look forward to hitting this WOD again.

Pull-67
Push-76
Sit-96
Squat-106

Total-345

PFT

This is fast becoming a Monday morning tradition...

Swim: 9:48

Push-Ups: 66

Sit-Ups: 101

Pull-Ups: 11

Run: 10:15

Took it easy on the swim and still pulled a decent time, felt good. Push-ups need A LOT of work. On the sit-ups I took a brief rest at 60 which I didn't necessarily need and I feel like this made it more difficult to finish out (my abs just went hot after). Pull-ups are retarded. Run is making progress. I wore a sweatshirt for the 1st 800 and when I took it off I felt great and really started to move. Maybe we'll try this again in the future.  

PFT

I ran a PFT at Northlake College today. The results?

500m swim: 9:34
Push-ups: 60
Sit-ups: 88
Pull-ups: 11
1.5 mile run: 10:46

Horrible.

The good news is I finally got to meet K. Graves in person.... Totally rad.

Voluntary Manslaughter

“Barbara”

5 rounds for time of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely three minutes between rounds.

As rx’d with red band on pull-ups 3:11/ 3:13/ 3:37/ 4:52/ 4:52

I lost ROM integrity with push-ups and sit-ups as the rounds went by… maybe a wee bit on the squats as well (hips opening at the top).

I did Barb on 01/28/09 and she is my least favorite WOD to date. Infact, if Barbara were a real person I'd currently be serving ten to twenty without parole.