MEBB OHS 5X5

Overhead Squat 5x5 110#

This was just the right weight. I probably wouldn't have finished with 115#. I will be glad to not be driving to Muskogee next week so I will have more time.

8 x 30:20 Intervals

8 x 30:20 Intervals on Rower

161M
152M
146M
143M
139M
135M
134M
129M

MEBB Hang Power Clean 5x5

Hang Power Clean 5x5 115#

Did 2 Rounds of warm-up because I was in a hurry and did not do Pull-ups because hands are still healing.

Angie

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

Jerimiah 31:07(plus 3 hand rips) compared to 38:02(with blue band)

Jumping Pull-up/ Thruster

AMRAP 20 Min

Jumping Pull-ups X21
65# Thruster x15

Jerimiah (30#DB's) 4+4Pull-ups

Row 500m x4

Row 500m x4 with 3 min Rest between each round

1:43.2/1:48.5/1:57.5/1:55.2

Continuous Clock Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.
Post number of minutes completed

9 compared to 8 last time.

Push-ups / Row

50 Push-ups
Row 500M
35 Push-ups
Row 500M
20 Push-ups

14:30

Shoulder Press 5x5

Shoulder Press 5-5-5-5-5

75-85-95-105-110

10x4 Pull-ups EMOM. Every set was done unbroken with my first chest to bar Pull-up. Friday will begin 8x5

150 Double Unders

150 Double-Unders

Jerimiah 19:15

10x4 Pull-ups EMOM. Every set was done unbroken except set 8 so will do 10x4 again on Monday.

Lynne

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

(155)6,10/5,8/4,6/4,6/3,5 22,35 compared to 20081125(155)5,9/3,4/3,4/3,4/2,4 16,25

At work 4x20 Push-ups.

Dips, Front Squat, SDHP

3 Rounds
Dips x21
135# Front Squat x15
45# SDHP x35

(Jumping Ring,95#) 18:20


I was completely not into working out this morning, and watching the classes struggle through made it that much worse. I had to spend about 20 min psyching myself up to doing this.

Deadlift/DU

7 Rounds
185# Deadlift x10
Double Unders x25

(x3 Singles) 11:48

I did 2 Rounds with DU before class and it took about 9 min for that so I did singles after class to save time.

At Work
6x20 Push-ups

Intervals and Density Pull-ups

20 seconds of work followed by a 10 second transition to the next exercise for 7 Rounds of

Squat
Sit-up
Back Extension

Score Lowest Rep count for each exercise.

15/10/12

13x3 Pull-ups EMOM all Sets are without dropping off bar. Friday will work on 10x4.

Back Squat 5x5

Back Squat 5x5x5x5x5

135/185/225/245/265PR

DB Lunge/Swing

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Post time

5:57

This one was fun

Run/Sit-up

Run 400
50 Sit-ups
Run 400
40 Sit-ups
Run 400
30 Sit-ups
Run 400
20 Sit-ups
Run 400
10 Sit-ups

(Row500) 21:12

Row/Push-up/Box Jumps

3 Rounds
Row 1000M
20 Push-ups
30 Box Jumps, 20"

23:37

Fran

"Fran"

21-15-9
95#Thruster
Pull-ups

10:14 (35# DB)

I started to use 65#, but my right shoulder still hurt so I used DB.

Row 2K

Row 2K

8:10.0 compared to 8:44.8 in June

Chipper

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time


Jerimiah 26:15(Bar Dips,1.5 Pood,PU for Rope)

Deadlift 7x1

Deadlift 1-1-1-1-1-1-1

225,245,265,285,305,310F

I felt a pop that sent a shock wave through me from my ankle to the back of my head that gave me a new definition of posterior chain, during my 305 lift, and I never mentally recovered for the 310 lift. I'm not sure what happened, it didn't hurt, just weirded me out.

"Lynne"

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

(155)5,9/3,4/3,4/3,4/2,4 16,25
compared to 20081106 (155)3,6/3,5/(135)3,5/3,5/3,4 15,25

"Jumping Michael"

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

23:59 compared to 32:16 081408. Doing 150 singles and Abmat Sit-ups. Most of the improvement came from improved jump rope. Next time I will be ready to do DU.


After Resting Did 7x6 EMOM Pull-ups. Had to break up all the sets, so I will stay here until I can do at least most of the sets unbroken.

Nicole

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round

7/7/7/6/5/5/4 (41) compared to
8/5/5/3/3/3/2 (29)

Push Jerk 7x1

Push jerk 1-1-1-1-1-1-1 reps

Post loads

115/125/135/145/155PR/160F/160PR


at Work

Every hour on the hour x8 Push-ups x20

Helen

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time

Jerimiah (Rx'd) 13:07 compared to 14:01

After 10Min Rest Ring Dips 7x2 EMOM

Helen was quite brutal this morning. The cold air burning the lungs seemed to make the KB feel heavier, and running in the cold seems to make the legs feel heavier.

Hang Power Clean / Run

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time

Jerimiah (45#) 17:41

"Jason"

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

(Jumping MU) 14:07

Rested 15 Min then did 5 Pull-ups on the minute for 8 minutes

at Work

Every hour on the hour x6 Push-ups x15

Active Rest HS Practice

Worked on HS form a little after class kicking up to the wall.

FGB

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

204 compared to 227 20080927.

I was very disappointed I was on pace to make 230, until SDHP of third round when I just hit a wall.

at Work

Every hour on the hour x8 Push-ups x15

Burpee Madness

Since Most of the morning has not worked on handstands, and is pressed for time, we substituted Turkish Get-ups For the Inverted Burpees. Limited to 3 Rounds as well.

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time

Jerimiah (3x15, 20#TGU) 29:04

After about 5 min Rest did 4x30sec and 4x20sec Hangs on Pull-up Bar with 30-90 sec rest in between sets.

I personally felt my quality of Burpees and Pull-ups were significantly improved which led to my increased time. Everyone did a great job of fighting through the pain and finishing strong, Kudos to anyone that does all 5 Rounds, especially with prescribed Reps.

at Work

Every hour on the hour x8 Push-ups x15

Run / Squat

Four Rounds for time

400M Run
50 Squats

14:41 compared to 16:07 on 20080715

at Work

Every hour on the hour x5 Push-ups x15

Lynne

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises

Could not do body weight BP. BW 200
(155)3,6/3,5/(135)3,5/3,5/3,4

Then Did 5 Pull-ups on the minute for 10 minutes.

Later at Work

Every hour on the hour x8 Push-ups x15

Push-ups

Every hour on the hour at work plus some extra did Push-ups 8 x15 + 10

Accidentally slept in this morning so no official workout.

Michael and Pull-up work

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

I did Pull-ups for warm-up 3Reps on the Minute for 15 Min, Then started Michael. I stopped after the 3rd run at 28:27. Diet and sleep have really sucked and I wimped out. October is over, so I should improve in both areas.

Passion and Perseverance

Many of the influential people in my life have been speaking on passion and at first I thought this word might be being overused, but I think we may not use it enough. Passion has several definitions according to Merriam-Webster, but the one that caught my eye is, the state or capacity of being acted on by external agents or forces. Like all external forces acting upon us it is what we do with it that matters.

Passion itself is not a force, but it is the opening up of our hearts and minds to allow ourselves to be moved beyond the comfortable and convenient. Passion allows the knowledge in our heads to move from empty thoughts to words and then actions that cause change. It takes the dreams and desires of our hearts and brings them alive to our consciousness so that we will be motivated to bring them to pass.

We are all acted upon by external forces on a daily basis and asked how we will respond. Will our guiding direction be changed based on our current passion? Will our waning passion for the difficult and good things that we know we should be about give way to a new ideas of mediocrity and complacency?

Passion can also be redirected into things that draw us in wrong directions. If passion is used to bring about laziness it will drive us to under-performing and looking for shortcuts. If used to recruit negativity it will sink us into depression and despondence, that will hinder the action that is necessary to succeed in life. Passion can lead us to frustration and bring about anger towards ourselves and those around us.

The great obstacle for us to overcome regarding passion is its ability to wane if not cultivated, and this is where perseverance does its work. Persevere is defined as; to persist in a state, enterprise, or undertaking in spite of counterinfluences, opposition, or discouragement. Perseverance manifests itself as doing what you need to do when you don't want to do it. Desire finds no place in perseverance, it is about the duty and obligation to do what we know is right because it written on the inside of us. This is where the two collide, perseverance and passion combine on the inside of us to move what needs to be done out into action.

20081031

My shoulder is still bugging me so I did 30/30 intervals of 1 pood KB Swing x 10 13 Reps each round.

SP / PP / PJ

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads

Jerimiah 115-120-125-130-130(F)

My Right shoulder was sore before starting and was painful by the time I picked up the bar to start PP so I decided to postpone, Hopefully I can complete on Friday.

Squat Clean 7 x 1

Squat Clean
1-1-1-1-1-1-1

135/145/155/165/175(f)/170*/175(f)

This my first time actually finding my 1 Rep Max for this so everything over 135 was a PR, but today 170 was truly my Max.

Elizabeth

6AM Did Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

Jerimiah (95#,Bar Dips) 11:33

I was very disappointed with my performance, lack of sleep on the weekends still catching up with me. Only one more weekend of the Nightmare, Thank Goodness.

Row 5K

Row 5k
21:38

Burpees / Pull-ups

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time

(Blue Band)

Thruster / Hang Power Clean / SDHP

Complete as many rounds as possible 20 minutes of:
95# Thruster, 5 reps
95# Hang Powercleans, 7 reps
95# Sumo Deadlift High-pull, 10 reps

Jerimiah (65#) 9 Rounds + 7 HPC

Snatch Practice

Today WOD

Snatch 1-1-1-1-1-1-1

I did 8-10 Snatches with 2-3 OHS with each Rep with 65 Pounds. Still not very comfortable with the movement.

Squat Clean and Sit-ups

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time

95# and Ab Mat 12:51

Deadlift 5x3

Deadlift 3-3-3-3-3

245-255-265-275-285PR

20081012 Shoulder Press / Back Extension

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time


Did first 19 Reps with 75 pounds then dropped down to 45 pounds. Did Good mornings holding 25 pound plate.

22:13

Erin

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time

30#DB and Blue Band 26:12

The split cleans are markedly harder, unless you have trained them. They require a balance and coordination that Squat Cleans do not. The unexpected consequence of this workout is it's incredible tax on your grip.

Ryan

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

28:39 Jumping MU

Endurance 5 on 2.5 off 6 on 3 off 7 on Lactate

5 min on : 2:30 min off, 6 min on: 3 min off, 7 min on : DONE!

Calculate total distance...

5 min 1216M
6 min 1344M
7 min 1602M
Total 4162M

Clean and Jerk

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed

95#
1/2/3/4/5*/6*/6*

* = Power Cleans

FGB

Row: calories (Calories)
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)


227 New PR compared to 20080603 207

Muscle Ups- Pull-ups/Dips

120 Pull-ups
120 Bar dips

4/4

29:39 Ripped 2 callouses with 16 to go. Did 60/60 with blue band in 16:03 last time, I was at 60 at 12:15 today.

CFE 30sec Intervals

C2

3 rounds, 2 min total rest between rounds

30sec on,30 off, 30 sec on 25 off 30 sec on 20 off, 30 on 15 off 30 on 10 off 30 on 5 off 30 sec on Rest.

I didn't get to write down my total distances, but my best distance was 147m and lowest was 122m

Nicole

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Jerimiah 8/5/5/3/3/3/2 (29) compared to 3/2/10(J)/11(J)/6(J)/7(J)

20080923

For time 30, 25, 20, 15, 10, and 5 rep rounds of:


virtual shoveling
Push-ups

Jerimiah 23:34

20080917 Baseline x3

Still being sore from the chief I went in at lunch and did baseline x3 with 2 minute Rest in between sets

Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

6:06*PR,10:01,8:18

Grace

Grace

135# Clean and Jerk x30

First time doing it and 135 is pretty close to my 1 Rep Max.

95# 10:13

20080914 The Chief

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

4+2CLEAN/3+3CLEAN/3/2+7SQTS/2+3CLEAN=14+ RX'D

Michael

Michael

3 Rounds
800M Run
50 Back Ext
50 Sit-ups

31:21 GHD Ext., Ab Mat

Bench Press / Pull-up / Back Squat

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Jerimiah
Push-ups 26/16/12/11/11 = 76
Pull-ups 7/5/5/4/5 = 26
Squats 195# 8/6/6/6/5 = 31

"Baseline"

"Baseline"

Row 500 Meters
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

6:22

Was tired from only about 4-5 hours of broken sleep, but still improved.

Row 3K

I Rowed 3K 13:53.6

Push Jerk 5x3

Push Jerk

3-3-3-3-3

115-125-135-145(2)-145PR

Nasty Girls

I completed a modified Nasty Girls

50 Squats
3x7 Pull-ups with Blue Band (BTC)
3x7 Bar Dips with Feet on Box
95# HPClean x 10

22:34 I only did 1x7 of Pull-ups and Dips on the 3rd round, because I was running out of time and had to get to work.

20080826 Front Squat 5x10

Front Squat 10-10-10-10-10

95-135-145-155-165

Helen

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time


14:01

20080820 Deadlift 7x1

7x1 Deadlift

245/255/265/275/285/295PR/305PR

Shoulder Press 5x3

I Did MEBB

SP 5x3
85-95-105-115-115

Then 5 Rounds
Hammer Swing 16# x20
Farmer Walk 50# 35M

5:55

Chad 20080816

"chad"
400 meter run
25 sumo deadlift high pull
400 meter run
25 thrusters
400 meter run
25 front squats
400 meter run
25 push press
400 meter run

9:03 25# Ammo Can. I was middle of the pack, got beat by the other 25# user by almost a full 30 seconds, beat by one 15#, and had to sprint to beat a second.

"Jumping Michael"

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups


I did 150 singles and did AB-mat Sit-ups after the first round.

32:16

Sit-up / Back Ext / Thruster / Pull-up

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

I substituted Abmat Sit-ups, 65 pound Thrusters, and used Blue Band for Pull-ups.

36:21

This was an absolutely horendous total body blast that was grueling and exhausting.

Deadlift 5x3

5x3 Deadlift

225/245/265/275PR/280PR

Run 5K

Run 5K

32:21 compared to 2.5k, 17:42 on 0623 and 5K, 34:18 on 0413

An improvement, but not enough for me. I have to discipline myself more with my eating, and more frequent with my endurance training.

Squat - box jump

1 squat and 1 box jump
ladder up to 10 each
jump rope for three minutes
then ladder down
10 squats and 10 box jumps

jerimiah 15:12

Karen

150 Wall Ball Shots 20# Ball

13:48 compared to one month ago

14:25

6 x 400M

6 x 400m holding best possible pace.

Never slowing more than 3 sec from best interval.

2 min recoveries

1:47.25
1:44.59
1:52.57
2:01.94
2:06.65
1:58.38

FOUL if you slow more than indicated.

FOUL: 5 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.

Muscle ups- Pull-ups/Dips

WOD

30 Muscle-ups for time.

I did
60 Pull-ups
60 Dips

16:03 (Pull-ups were with Blue Band and Bar to Chest) I broke it up into 4 Reps of each and did 15 Rounds, which made it much easier to get that high volume.

Back Squat 3x5 Deadlift 3x5

3x5x185 of Back Squat and 3x5x225 of Deadlift.

I also mixed in 3 Sets of Max Reps of Pull-ups Bar-to-Chest with Blue Band 8,4,4.

I am going to try to Run a 5K tonight at home, I am not even going to think about 15K. If I wanted to Run for multiple hours I'd just go do a marathon and get it over with.

Helen

Helen

3 Rounds
400M Run
21 KB Swing 24KG
12 Pull-ups

17:52 45#, Ring Pull-ups, knocked glasses off my face after 2nd round of Pull-ups. Last time was 14:42 with 16kg and band Pull-ups. Would have been close to the same time tonight if I had not had to spend the time looking for glasses in the dark. Overall happy with my performance. Wish I had more KB at home, but my weak point is still pull-ups. Running felt pretty good first 2 rounds, and third was unbroken but clearly hurting from the quickened pace of the first 2 rounds and doing it blind. All KB sets were unbroken, just have to get my pull-up numbers up.

Jeremy

Jeremy

21-15-9
OHS 95#
Burpee

75# 12:36

I have been inconsistent with my own training and have not done OHS in a while. I should have been around 10 min with this weight, but I was so unsteady with my OHS I had to break up the first round.

20080723 Push Jerk 5x3

Push Jerk

95 / 115 / 125 / 130 / 135

Saturday and Tuesday Jackie

20080719

50meter overhead lunges
20 dips
30 sit up
40 squats
50 meter oh lunges
20 sit ups
30 squats
40 dips
50 meter oh lunges
20 squats
30 dips
40 sit ups
50 meter oh lunges

jerimiah 26 mins

20080722
"Jackie"

1000M Row
45# Thruster x50
Pull-ups x30

14:46

AMRAP 20 Min Push-up / Dips / Push-press

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

3 Rounds + Push-ups (Bar Dips & 95#)

This was an incredibly horrible workout. The order of the exercises, number of reps and weight on the bar make this absolutely brutal. This is exactly what I don't want coming out of the hopper. I should have dropped it down to 65#.

Run / Squat

Four Rounds for time

400M Run
50 Squats

16:07


This is a fun workout, it plays to my strengths.

HSPU-LPull-up 15:1-1:15

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time

16:30 Push-ups done with feet on 20" Box and Kipping Pull-ups

FGB

Fight Gone Bad

1 Min each with 1 Min Rest after each round
Row
Box Jump (~20in)
SDHP (16KG KB)
Push Press (30# DB)
WallBall (16#)

209

CF Total 20080709

Squat 275
Press 115
Deadlift 285

Total 675

Angie

Angie

100 Pull-ups (90 with Blue Band) ~12:30
100 Push-ups ~13:30
100 Sit-ups ~7:00
100 Squats ~5:00

38:02

Karen

Karen

150 Wall Ball Shots 20# Ball

14:25

BTB Squats, Thrusters/Burpees

bottom to bottom tabata squats scored 7 compared to 5 at the cert.

followed by
amramp in 15 minutes
12 thrusters
9 burpees

5 Rounds with 25# Ammo Can

Pull-ups Continuous Clock

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed

Completed 1-8/3/7*/3*/0/6*/0/5*

*=Blue Band

Shoulder Press/Push Press/Push Jerk

SP1-1-1-1-1
PP3-3-3-3-3
PJ5-5-5-5-5

SP 115/125/135f/135f/130
PP 115/125/135/145/155(2)
PJ 115/115/115/115/115

I hate this work out. It is so taxing I am absolutely exhausted by the end. My only consolation for my lower numbers is that my body weight is about 10 lbs lighter.

Rowing Intervals

I did some rowing off the Crossfit Endurance website.

4x500m with 4 min Rest inbetween on C2

Times were
1:53.2
1:57.8
2:03.8
2:05.0

Not exactly great times, but I am just learning some of the nuances of the rower. I have never been good at pacing myself, and the rower is certainly no exception.

Dyer in the Park

'dyer"
10 reps of star jumper, run 50 ft uphill, 10 push ups, run downhill,
9 star jumpers, etc to 1 rep

12:53

Run/KB/Thruster/Pull-up

3 rounds for time of:
Run 800 meters
1 pood Kettlebell swing, 21 reps
65 pound Thruster, 21 reps
21 Pull-ups (Green Band on 2nd and 3rd Rds)

Post time 40:19

My thrusters are horrible, my grip is weak and I have a hard time staying on the bar, and I hate working out in the morning.

OHS

OHS 1-1-1-1-1-1-1

Since I am not very proficent in my snatch I decided to sub OHS

65-75-85-95-105-115-125(PR)

5k

Tonight was not a good night. Nothing felt right by the time I got around to running. My legs were still dying from my workout Sat, and I felt like I was breathing in water. I ended up only doing 2.5k in 17:42.

Shorty

"shorty"

amrap in 20 mins
21 deadlifts (25#x2 Ammo Boxs)
15 oh squats (PVC)
9 thrusters (25# Ammo Box)

6 rnds + 21 DL , 2 OHS

Row 2K

Workout of the Day was Crossfit Total, but by the time I got to the gym I was completely unmotivated to do that. So after fooling around a bit I decided to get on the Row board. I did 2K in 8:44.8 The only other person on the board did it in ~7:25 so It wasn't spectacular, but I was happy. I could have shaved 10-15 Seconds off the time if would have had shoes on.

Sit-ups/DoubleUnder/Lunge/Burpee

For time:
50 Sit-ups
50 Double-unders(Subbed TuckJumps)
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time

21:02

Michael

Three rounds for time of:
Run 880 meters
50 Good Mornings (with 2x10lb DB)
50 Sit-ups

Post time

33:15 compared to 32:55. I did the workout in the morning compared to in the evening which is when I usually do this work out, and my 1st round was almost 12 min compared to just over 10 min for typical, so the last two rounds were easily PR's.

6/10-6/11

080611
Deadlift 3-3-3-3-3

185-235-255-265-270(New PR) for 3 Reps


080610

3 Rounds for time:
20 Box Jumps 20 inch
25 Pushups
30 KB Swings (50#)
35 Situp
400m run

32:01

Filthy Fifty

For time:
50 Box jump, 24 inch box (20 inch box)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (only completed 25)
50 Double unders (completed 100 singles)

First time doing 50 of each exercise, first time doing KTE(for this workout), first time using GHD(for this workout), only got 25 burpees done, and did 100 singles for double-unders.

43:54

Back Squat 5x5

WU 45 x 10
WU 135 x 8
185 x5
205 x5
225 x5
245 x5
255 F
245 F

FGB

Row: calories (Calories)
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)


207

CindyHelenKaren Combo 0602

5 pull-ups
10 push ups
15 squats
run 200 meters
21 kb swing 1.5 pood
12 pull-ups
400 meter run
75 wall balls
400 meter run
12 pull ups
21 kb swings
200 meter run
15 squats
10 push ups
5 pull-ups

29:34

Thruster / Jump Rope

For time:
95 lb Thruster, 10 reps
150 Single-unders
95 lb Thruster, 8 reps
120 Single-unders
95 lb Thruster, 6 reps
90 Single-unders
95 lb Thruster, 4 reps
60 Single-unders
95 lb Thruster, 2 reps
30 Single-unders

Post time

9:36

Shoulder Press

5x3

95/105/115/125/130F


Still a little tired from the cert, but overall happy with my lifts.

Tabata Squat / Fran / MBClean Pushup

We did 3 different workouts at the certification. First we did BTB Tabata Squats. On which I scored a 7. Then we did Fran, I started with the Prescirbed weight, but after the first round they dropped the weight and did Jumping pull-ups to keep up the intensity. I believe 9:51 was my time. On the final day we did 5 Rds 15 MBCleans, 15 Push-ups. I used an 18 pound Ball and my time was 13:14.

Push-up/SDHP/Ring Dips/Pull-up/HSPU

For time:

75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips (Jumping Negative)
45 pound Weighted Pull-ups, 30 reps (Non-weighted)
25 Handstand Push-ups(Feet on Box)

30:32

Last workout until certification on Sat. My shoulders are killing me.

Cindy / Michael

Three rounds for time of:
Run 800 meters
50 Good Mornings (with 2x10lb DB)
50 Sit-ups

Post time

32:55 Compared to 35:30 According to Google Maps the route I run is actually about 440 meters so I end up running about 240 meters extra at home, so that puts me right around 30:00 if I am actually running 800's.

20080515

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

7 Rounds

Not too bad for my first time with unassisted pull-ups, but probably would have done at least 8 or nine in gym as my pull-up bar was an over-sized and uneven tree branch. While more difficult, obiously more functional so I am satisfied.

Joanne

Joanne

400 meter run
30 push ups
30 squats
30 situps
30 slamballs 20#
800 meter run
30 push ups
30 squats
30 sit ups
30 slam balls 20#
400 meter run

Jerimiah 24:08

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time

15:00

First time doing this WOD as Rx'd. Surprised myself, I didn't think I would be able to complete 45 Pull-ups, but 1-2 at a time I did it. I am already getting sore.

Diane

"Diane"

21-15-9 reps of:
225 pound Deadlift(185lb. )
Handstand push-ups (Modified HSPU)

Post time

9:00

FGB from Navy Seals

3 Rounds of 1 minute each exercise:
Deadlifts 135#
Kb Swings 50#
Knees to Elbows
Box Jumps 20"
Row for calories
Rest 1 minute


Total 187

Burpees

For time:
50 Burpees

Jump one foot above reach each rep.

Post time

8:39

Thruster/Pull-up

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups (Jumping Ring Pull-ups)

Post rounds

4

Food

Food

I had a very bad meal, in an otherwise not bad day.

http://www.fitday.com/webfit/publicjournals.html?Owner=childresspta&Year=2008&Month=3&Day=24

Food

Food
http://www.fitday.com/webfit/publicjournals.html?Owner=childresspta&Year=2008&Month=3&Day=23

Food

Food
http://www.fitday.com/webfit/publicjournals.html?Owner=childresspta&Year=2008&Month=3&Day=22

Back Squat 5x5

5x5 Back Squat

135/185/205/225/235

Probably could have done 245, and will try for at least 255 next time.

Food
http://www.fitday.com/webfit/publicjournals.html?Owner=childresspta&Year=2008&Month=3&Day=21

Michael

Three rounds for time of:
Run 800 meters
50 Good Mornings (with 2x10lb DB)
50 Sit-ups

Post time

35:30 compared to 34:55 last time without DB.

http://www.fitday.com/webfit/publicjournals.html?Owner=childresspta&Year=2008&Month=3&Day=20

"Baseline WOD"

500m row
40 Squats (Air/BW)
30 situps (Abmat)
20 pushups
10 pullups

6:41


Food
http://www.fitday.com/webfit/publicjournals.html?Owner=childresspta&Year=2008&Month=3&Day=17

Deadlift/KTE/Box Jumps

5 rounds of:
10 deadlift (185lbs)
15 kness to elbows
20 box jumps (20 in)

27:47


Did at home and was much slower than everyone posted at the gym. Hopefully I will find out that I pulled too much weight on the Deadlift. KTE were the best I have ever done, but grip was ruined from deadlifts and they were on my rings so it was hard to string them together. Box jumps were on my porch steps.

Run 5k

Shoulder is still bugging me a little today so I decided to try 5k, in place of yesterday's 10k I missed.

The farthest I have recently attempted was 2.5k about a year and a half ago I did in 19 min with lots of walking.

I completed 5k today in 34:18 with only 100-200m of walking today for quick breaths.

Food (This was a bad day)

http://www.fitday.com/webfit/publicjournals.html?Owner=childresspta&Year=2008&Month=3&Day=13

Deadlift 7x1

Deadlift 7 x1

185
225
245
255
265
275 (old PR)
285 (new PR)


http://www.fitday.com/webfit/publicjournals.html?Owner=childresspta&Year=2008&Month=3&Day=11

Kelly

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box (Did about 40-50 jumps on a 20" box because of only one box)
30 Wall ball shots, 20 pound ball

Post time

41:54

Shoulder Press/Push Press/Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 95,115,135,125,125
PP 95,115,135,145,145
PJ 95,115,125


Shoulders and wrists were toasted and cut a little short.

Push Jerk/KB Swings/Run

21-15-9

Push Jerk 65lbs
KB Swings 50lbs
Run 400 Meters

15:34

Run/Box Jump/Situps/KB swings/Burpees

21-15-9 of:
Box Jumps (20 inch)
situps
swings (16 kg)
burpees
Beginning and ending with a 400m run

22:36

Gwen

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

81 lbs

Fran

21-15-9

75 pound thruster
Band Pull-ups

9:45

Run/Clean/KTE

5 Rounds

200 Meter Run
7 Clean and Jerk
7 Knees to Elbows

19:52

Helen

Helen

3 rounds of 400m run
21 kb swings (16kg)
12 pullups (band)

14:42

Easily a PR.

080324

50 squats
40 situps
30 jumping pullups
20 barbell thruster (45lbs)
10 knees to elbows
20 box jumps 20"
30 band pullups
40 situps
50 squats

21:35

Run/Pull-ups/Thrusters

400 Meter run
25 Pull-ups (jumping)
25 Thrusters - 65 lbs
800 Meter run
25 Thrusters - 65 lbs
25 Pull-ups (jumping)
400 Meter run

28:32

Fight Gone Bad

Three rounds of:
Wall-ball, 15 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 18" Steps (Reps)
Push-press, 75 pounds (Reps)
200m Run
1 Min Rest

25/16/15
15/9/8
10/10/8
9/8/9

59/43/40=142

No too bad for first time, with no rowing, and timing myself.

Jump Rope/Deadlift/Box Jump

3 Min. Jump Rope (Singles attempting DU)
21 Deadlifts (185lbs)
21 Box Jumps (20" Box)
2 Min. Jump Rope
15 BW Deadlifts
15 Box Jumps
1 Min. Jump Rope
9 BW Deadlifts
9 Box Jumps

Time: 15:47

Nicole

“Nicole”

As many rounds as possible in 20 minutes of:

400 meter run

Max rep Pull-ups

3
2
10(Jumping)
11(Jumping)
6(Jumping)
7(Jumping)

Michael

I did “Michael” tonight, because I did it approx 1 month and 2 months ago, subbing good mornings for back ext, because I don’t have access to one.

Three rounds for time of:
Run 800 meters
50 Good Mornings
50 Sit-ups

Post time

34:55 compared to 36:43 and 43:19 respectively.

Nancy

“Nancy”

5 rounds for time of:

400 meter run

15 overhead squats 65 lbs

Post time

23:52

This was the best I have ever performed on a WOD ever. All of my runs were done without walking, and all sets of squats were done unbroken. Will probably try 75lbs next time.

Walking Lunges/ Lynne

Welcome Back everybody today is my first workout since the baby was born.

I did 200m walking lunges first in 10:10 and 193 steps.

Then rested 5 min and did a modified

“Lynne”

Five rounds for max reps of:
Push-ups
Jumping Pull-ups

Post reps for both exercises in all rounds

Push-ups 18,10,9,8,7
J Pull-ups 6,5,3,3,3

Run/Deadlift/Push-up

5 Rounds for time of:

400 Meter run

15 135lb Deadlifts

30 Push-ups

Post time

I only completed 3 1/2 rounds as my arms completely failed on the 4th set of Push-ups. Endurance was good, legs were good, just failed on Push-ups, I will need to increase my push-up count on a daily basis so this never happens again.

Nicole

“Nicole”

As many rounds as possible in 20 minutes of:

400 meter run

Max rep Ring Rows

Post rounds and number of Ring Rows for each round

RD1 11
RD2 12
RD3 9
RD4 11
RD5 3

I might have gotten a few more, but I was right at the 20 min mark on the last round, and these are two of my weakest points Running and Pull-ups.

KB swing/Push Press/Squats

3 rounds for time of:

20 Kettlebell Swings 40 lbs

40 Push Press 70lbs

60 Squats

Post time

34:48

Probably went too heavy on the Push Press for me, but I finished.

Helen

Three rounds for time:
Run 400 meters
21 Kettlebell swings Men 40 lbs
24 Ring Rows

Post time
23:47

Elizabeth

“Elizabeth”

21-15-9 reps of:
Power Clean 95 pounds
Jumping Ring dips

Post time

17:50

Annie 080219

“Annie”

100-80-60-40-20 rep rounds of

Single Unders

50-40-30-20 and 10 rep rounds of:

Sit-ups

Post time

19:53

I am getting better with the jump rope.

I Started to do 10x1 Fronts Squats, but was feeling very unsafe after

5 x 135
1 x 185
1 x 205
1 x 210

Without bumper plates and by myself I decided to play it safe.

Deadlift 5x3 080216

This was a very disappointing workout, i should have been able to do much more.

10 x 135
3 x 185
3 x 205
1 x 255
3 x 225
3 x 235

i did 1 x 275 about a month ago, so i don’t know what the problem was.

Overhead Fran

Three rounds, 21-15- and 9 reps, for time of:

65 pound Overhead squats

Ring Rows 42-30-18 Reps

Post time

17:47

Tabata 080213

245 Total Reps

Push Press 5x5

I was too sore on monday from saturday’s workout, so I did monday’s workout.

Push-press 5×5

75, 95, 105, 115, 125

Run-deadlift

4 rounds

400 meter run
135 pound deadlift x 25 Reps

26:30

--
Sent from Gmail for mobile | mobile.google.com

"The doctor of the future will give no medicine, but will interest his
patients in the care of the human frame, in proper diet, and in the
cause and prevention of disease."

Thomas Edison

OHS

For time and total sets:

Overhead Squats, 75 reps - 45 lbs

Try to complete the 75 reps in the least amount of sets as possible.

Post time and total sets

11:52

20-20-15-10-10

080205

3 rounds for time of:

Shoulder Press, 30 reps 65 lbs

Kettlebell Swings, 30 reps - men 45 lbs

Air Squats, 30 reps

Post time

27:30

Badger

“Badger”

Complete three rounds for time of:

65 pound Squat clean, 30 reps
30 Ring Rows
Run 800 meters

Only completed one round at 21:45. I was completely unmotivated last night.

Jump rope-push up-deadlift

Taken from Crossfit jenks

5 rounds for reps

jump rope - 1 minute

push up - 1 minute

deadlift - 1 minute

rest - 1 minute

jump rope - 51, 49, 53, 52, 43
push up - 13, 14, 12, 10, 8
deadlift - 10, 12, 12, 10, 10

--
"The doctor of the future will give no medicine, but will interest his
patients in the care of the human frame, in proper diet, and in the
cause and prevention of disease."

Thomas Edison

Cindy

ARAP 20 min

5 Ring Rows
10 Push-ups
15 Squats

7 Rounds + 5 Ring Rows

Fran

21-15-9

75 pound thruster
Ring Rows

11:33

compared to 65 pound thrusters at 12:01 on 071219

OHS-jump rope-Ringrow

15 OHS 45lb
200 single jumps
21 Ring Rows

32:02

I have registered for my first certification in nc in May yesterday.

Box Jump/HSPU

As many rounds as possible in 20 minutes of:

20 Box Jumps - 18″ steps

10 Modified Handstand Push-ups

Post rounds to responses.

3 rounds + 18 jumps

Michael

Three rounds for time of:
Run 800 meters
50 Good Mornings
50 Sit-ups

36:43 compared to 43:19 on 071204

I was able to run continually on all runs.

Pull-ups/dips

90 jumping pull-ups
90 jumping dips

23:51

--
Sent from Gmail for mobile | mobile.google.com

"The doctor of the future will give no medicine, but will interest his
patients in the care of the human frame, in proper diet, and in the
cause and prevention of disease."

Thomas Edison