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.