“Light of Day” by Bruce
21-15-9
Hang Clean 135#
Bar Dips
my time was 4:02
I think my dips were a little cheap not using FRM I should have done the correct sub for dips but I just wanted to knock the reps out and get it done today I am shot. My Cleans were from a hang and I did not stand up everyone for a true lock out I would like to see how do do some of these WODs correct so I can do my best too.  I think the song Light of Day by Bruce is the best song to do WODs like this gets you going and you dont think about the pain or lack of air.

Strength modified from 3DCrossFit 100610
- A1 Weighted dip; 5-5-5-5; rest 30 seconds: 10kg / 12kg PR / 14kg PR / 15kg PR
- A2 Max pullups; rest 2 min: 25 / 20 / 18 / 12

Metcon from HQ 100609 pack scaling: AMRAP 12:
- 60kg Front squat, 5 reps
- 5 Chest to bar Pull-ups
- 20 Double-unders
7 rds + 4 FS
My shoelaces came loose while doing DU’s, had to stop to tie them up. I’m sure I would have gotten 8 rounds…

Buy In: jumprope, 20 double-unders, stretching, CFWU x 2 (minus dips)

“Elizabeth”
scaled
12-9-6 reps of:
Power Clean 135 pounds
42-30-18
Bench Dips

8:11

No cash out

“Elizabeth”

21-15-9 reps of:
Clean 105 pounds
bar dips

time: 11:42 (pr)

forgot to double the bar dips, got some rings but i forgot to bring them with me.

11/18/09: 12:12 (95lb, bar dips)
4/30/09: 9:48 (95lb, bar dips)
1/29/09: 11:15 (w/ 75lb)

“Elizabeth”

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

Time:
11:31
all full squat cleans

Last time:
13:15 same scaling

15 Rounds of Cindy:

15:53

Cash in:- Push ups @ pin 3 x 5, pin 2 x 5, pin 1 x 5, OHS @ 7kg x 5 to practice a narrower grip as per TP (5ft bar too short, but 6ft car I can just get to depth carefully), Good Mornings x 5 @ 10kg

Wednesday, June 9th, 2010 - Front Squat, C2B Pull ups, Double-Unders

Puppies:
Complete as many rounds in 10 minutes as you can of:
pvc - 45 pound Front squat, 5 reps - I did 16 kg / 35lb
10 Pull-ups (beginner or assisted okay) - I did ring rows (feet under rings and lent back and then a little less during later rounds)
15 Double-unders - subbed tuck jumps

Done 4 rounds with 3 secs to spare

Enjoyed this wod, pushed towards the end to try to complete the 4th round as set myself target of 3-4 rounds based on others. Been doing this last few cycles and found it helps to my push myself a little more as working alone it can be easy to take it too easy and not push - especially in wods not done before - so seeing what you are all doing gives me something to aim at   thank you.

Ring rows - chest to rings/ past hands felt tough and very nearly reached muscle failure in rounds 3 and 4. Front squats ok - should go heavier next time. Tuck jumps felt smoother/easier - not knees to chest by a long way yet but much better than a while ago

Puppies:  Complete as many rounds in 10 minutes as you can of:
20# db pound Front squat, 5 reps
10 Pull-ups (50# assisted)
15 side jumps

5 rounds + 5 squats

Buy-In:  5 min elliptical, 2 sets of 20 x 210 Leg Press; 20 x 170 Right Leg Press; 20 x 170 calf raises; 5 PU; 10 knees to elbows; 5 burpees

21-15-9 Reps of

95 LB Power Clean
Bar Dip X2 (42-30-18)

13:44

Speedskaters / sport band extensions / 15lb single leg toe touches
Heavy bag 10 minutes
Stationary 30 min while watching Germany school the Aussies

6 rounds for time of:
5 assisted pull ups/ pure negatives (switched off)
10 Push-ups
15 Squats

6 rounds for time of:
3 assisted pull ups/ pure negatives (switched off)
6 push ups
9 squats

18:35

Run 600m

3:42

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds - scaled to pack 95 pounds Power Clean
Ring dips

Used my newly baked homemade rings. Hung them on the squat rack at the inner city Y. If I had hung them at the suburban Y I suspect I would have been asked to remove them. At this Y there was no staff in the weight room at all (this is unusual) and it probably wouldn’t have been a problem anyway. A younger guy with long dreads seemed pretty interested in them so I let him try them out while I was doing the warmup. He pronounced them cool and is going to try making his own set.

Also saw another young man doing a variation of Friday’s WOD. Crossfit is catching on!

This took me a while and I didn’t time it. It wasn’t a “slog” but ring dips are harder than bar dips so my sets were broken.

Arms hurt good.

Rest Day!!!!!

Travelling this week so I can get some metcons in, so today just doubled up:

Shoulder press:

5x85
5x95
max reps @ 107.5 = 6 (pr)

Then squats:

5x145
5x165
max reps @ 190 = 8.  That was harder than the 10 reps I did two weeks ago.  Got 5 and was rapidly losing character so reracked for a second, then knocked out 3 more.  Will come back to this . . .

“Elizabeth” - Pack Scaling

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

4:19
PR -as compared to 6:15 last Nov.

Next time, I’ll go up to 115 lbs on the cleans.

“Liz” lite

21-15-9
Cleans - full squats @ 115#
42-30-18
Bar Dips

14:23.94…..blah