2012-07-16 CF (MB)

Hero WOD
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts 225# (scaled to 185#)
12 Pull-ups
24 Double-under (scaled to 72 single unders)

I was cut off at 27 minutes at around 7.5 rounds.

Notes: Used red and blue bands towards the end for pull-ups.

2012-07-12 CF (MB)

Warmup:
2 rounds of:
20 OHS Squats with PVC pipe
250 m row
20 wall balls (12#)

Skill: Pistols
I did 4 sets of 5 on each leg, using a bench to scale how low I go. Left leg is better than right here, strange.

Metcon:
"Nancy"
5 rounds for time:
400m run
15 overhead squats 95# (scaled to 65#)

Time: 15:53

Notes: My thumbs are still numb from the overhead squats; there's something about the way I hold the bar overhead that tingles my nerves in my fingers.

big saturday

Started the day off with the 8AM class at CrossFit. Did a Hero WOD today.

"Michael:
Three rounds for time of:
Run 800 meters
50 Back Extensions (subbed 35# good mornings)
50 Sit-ups

Time: 23:32

then, went to the climbing gym for day 2 of endurance climbing.

20 minutes on 5.7 with massive overhang (rope 12 at my gym)
20 minutes working on a 5.9 (wasn't able to send it)
20 minutes on 5.8 (rope 2)

elizabeth (MB)

6 min AMRAP:
10 KB Swings, 55 (scaled to 45)
10 Hand release Pushups

Score: 6 rounds + 3 HSPUs

“Elizabeth”
21-15-9 reps of:
Squat Clean 135 (scaled to 95)
Ring dips (used red band)

Time: 13:17

Notes: I really need to work on my clean form. Faster elbows, and more-correct starting positions.

My arms are spent. Here's to a solid week ahead.

kelly - wednesday (MB)

“Kelly”
5 Rounds for time:
400m Run
30 Box Jumps, 24" (scaled to 20")
30 Wall Ball Shots, 20# (scaled to 14#)

Time: 29:08

My goal was to beat 30:00 and I did, so there. My ankle definitely flared up on those box jumps. I really like this metcon though. Gets the heart pumping.

light grace

Grace:
30 reps of clean and jerk at 135 (scaled to 85)

time: 3:20

strength--
back squat, only went up to 135

kept things very light today. i really don't want to get injured on my 2nd week back. grace is a great benchmark wod; i probably could have handled another 20 lbs but i was still dead by the end.

Tyler

Strength---
Front Squat
2-2-2-2-2
95-115-135-135-145

Metcon---
"Tyler"
5 rounds of:
7 Muscle Ups (substituted 14 pullups + 14 dips with bands)
21 Sumo Deadlift High Pull 95/65 (substituted 75)

Time: 20:14

a beast of a thursday

Eva
5 round of:
800m run
30 KB Swings (45 lbs - Rx is 75lb)
30 Pullups (scaled with bands)

Time: 54:07

Bodyweight exercises are my current bottleneck. Pushups, pullups, dips. Time to start working on them.

Cindy

Warm up was finding my max for box jumps. I didn't end up measuring, but it was somewhere around 40-45 inches I think. I almost fell flat on my face on my last jump.

As Many Rounds As Possible (AMRAP) in 20 minutes:
5 Pullups
10 Pushups
15 Air Squats

Rounds: 9.5

Notes:
I did the pull ups with a band. Pushups were by far the hardest part. When I hit a wall on my pushups, I did them from my knees to increase my work output (by the end I was doing 5 regular pushups, 5 assisted pushups). I personally like this more than watching the ground stay where it is as I try to push it away from my body (i.e. doing regular pushups the entire time).

15 Rounds of Cindy For Time

Cindy:

5 Pull ups

10 Push ups

15 Squats

12:51 - push ups by far the weakest portion

Benchmark Sampler

3 min. "Cindy" (5 pullups, 10 pushups, 15 squats)
2 min. rest
3 min. "Diane" (9 deadlifts, 9 HSPUs)
2 min. rest
3 min. "Mary" (6 power clean, 12 pullups)
2 min. rest
3 min. "Isabel" (9 power snatchs, 9 ring dips)
2 min. rest
3 min. "Karen" (9 wall balls)
2 min. rest
3 min. "Josh" (9 OH squats)
2 min. rest
3 min. "Tim" (9 Burpees, 12 Double Unders)

Notes:
OLY lifts were done with a measly 65 lbs (OH squats were the bottleneck)
HSPUs were done on a box
Dips were done on a box
Substitued 4 single unders for each double under
14lb ball for wall balls

Total round count: 19.25