Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Mikko Salo 16 rounds + 3 SDHP, Elyse Umeda 13 rounds + 5 thruster (65lbs), Michael Giardina 13 rounds, Ken Gall 12 rounds + 5 thruster, EvaClaire Synkowski 12 rounds + 3 thruster (65lbs), Kim Malz 12 rounds + 1 thruster (65lbs). Post rounds completed to comments.
Compare to 090927.
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The Porch:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
women - 65#
Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
women - 45#
Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
women - 25#
Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps
Pack
Three rounds for time of:
30 Wallball shots, 12-15 pound ball (10.5 foot target)
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Last round did 30 Back Squats because my Squat snatches were so ugly that I felt that my legs were getting nothing out of it and I would get more doing the 30 back squats. I really need to work on this movement. This was my first attempt at it. BOY WAS IT EVER AN ATTEMPT!
Time 12:06
Pack:
With a 25 pound barbell, 21-15-and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press
16:10.70
I need to see what’s wrong with my OH squat. I feel like I have zero flexibility. I’m not sure if it’s an inflexibility of my shoulders or somewhere else in the squat that is making me assume that it’s the shoulders.
AMRAP 15 min:
30lb thruster, 5 reps
30lb hang power cleans, 7 reps
30lb SDHP, 10 reps
Finished last 3 SDHPs of 9th round just after the buzzer went off. Pretty pleased! Now off to rehydrate and battle off dehydration all day in 96 degree heat in an unairconditioned classroom, whooopeeeee!
Back home from a looong and very nice summer working holiday, back to my CF shed, back to posting WODs. Did manage to work out a lot during the trip. Improvised stuff with some gear I took with me, and with whatever was available at any particular days camp. Blair Morrison’s Anywherefit inpired me a lot.
Will be working one cycle late for a while.
Getting back into CF after some time off for work and injury recovery (wrist). The pressure on my wrist from the thrusters and the hanging power cleans meant going a little easy and stopping to stretch it out a few times. That said, I was glad to get back into it.
Puppy today:
AMRAP in 15min
45# thruster, 5 reps
45# hanging power clean, 7 reps
45# SDHP, 10 reps
5 rounds
Definitely not the best, but didn’t want to re-injure my wrist and miss more gym time. The point is to be healthy, right? Not in perpetual injury.
$in: 3x10 Samson, squat, sit, superman, jumping pull ups, bench dips; stretch; practice moves & demonstrate
Pack weight with Puppy time
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
9 rounds
$out: die; stretch
First official day back to CF after a month of finishing “Insanity” at home workout dvds (huge step backwards in my opinion, thankfully now I know—if anyone wants to hear why I say that, I posted “Crossfit vs Insanity” in the Crossfit forum). Major problem was my grip, had to constantly stop because my hands/forearms were cramping and was gunna drop the bar. Minor problem would be my respiratory—mentally being ready for a WOD and being able to power through is something I’ll get back into soon I’m sure.
Side note: very proud of my coworker today, got him to get into the gym early and do the workout with me. I demonstrated and he practiced the moves. He did 4 round + 7 HPC in 10 mins with 45# bar. He didn’t realize it was so difficult He was still able to do his normal treadmill walk afterwards so hopefully he is able to hang onto the good feelings from the experience.
Wednesday, September 1st, 2010 - Thruster, Hang Power Clean, SDHP
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
Warmed up with sampson stretch, squats, sit-ups, supermans, bear crawl, and burpees.
12 rounds
This was exactly my goal for this workout, so I was pumped to reach it! Especially since I think I have the flu - I really had to power through this one so I can take tomorrow off and get healthy.
Cashed out with make-up burpees from Days 62 and 63 of the burpee challenge. It was one of those times when I was REALLY glad to have a workout partner - otherwise I don’t know if I could have found the motivation to finish.
He was still able to do his normal treadmill walk afterwards so hopefully he is able to hang onto the good feelings from the experience.
