Had a mostly skilled based session and hit some bog PRs missed some too but overall good workout!

2min Max Single Unders - 183 (I think? :p)
CFWU
BTN Jerks
20kgx5 50kgx2 60kgx2 70kgx1 77.5kgx1 82.5kgx1 87.5kgx0 90kgx1 95kgx0 (Didnt drive enough on 87 and 95 I just had 0 commitment but it was high!)

Vert
25.5” (0.5” PR very happy this was a 2” PR from last week!) then a couple more that were lower!

Box Jumps
Started with 30” box for reps worked up to about 36” then missed 38 which would have been a PR! Again no commitment too it even though I know I can do more!

Handstands
Did a couple handstand Pushups as well as a min or 2 of handstand holds

CTB Pullup
Messed around with it for a bit but still couldnt figure out the form I need to watch some more videos!

KTE
BW x 16 (5 Rep PR) Super happy with this I didnt think Id get so many!

T2B
BW x 8 (8 Rep PR) Again never very happy since Ive never got even 1 before!

MAKE-UP, 101102 - “BARBARA”

WOD Pack:
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups - ALL PULL-UPS STRICT, ALTERNATED GRIP EACH TIME OFF BAR.
20 Push-ups
30 Sit-ups - ANCHORED.
40 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments

TIME = RND1(3:37), RND2(3:37), RND3(4:18), RND4(4:30), RND5(4:45)
100504 = RND1(3:42), RND2(5:02), RND3(5:48), RND4(6:26), RND5(6:20)

dtoro - 03 November 2010 04:11 PM

Been working out but not able to post. I am flying out to Korea for a one year remote tour this Friday. So I am going to spend as much time as possible with my family. I love Cross Fit but family comes first. Next time I post I will be in Osan!!! Later everyone!!!!

At least it’s not the ‘Koon!  And I’m sure the family will love all the Osan shopping…  Have fun - bet there’s a big contingent of crossfitters there.

“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments

2.24, 2.35, 3.09, 3.23, 3.12
Total w/rest= 26.47

I liked this wod! I was anticipating getting slowed down by the pull ups, but it was actually the sit ups that took the most out of me…

I have to say after reading the article below by Jeff Martin “Intensity”, it really made me step it up a notch. Breathing is overrated!!
http://www.crossfit.com/cf-affiliates/2009/08/wednesday_090805.html#more

Puppies:
Four rounds for time of:
3 Muscle-up progressions - one leg on chair, still can’t quite get these
5 Handstand push-up progressions - feet on stacked weights about 14” high
10 Burpees
10 Pull-ups (beginner or assisted okay)  - 1 round unassisted!, 1 round assisted with one band, 2 with 2 bands

12:46

Vez - 04 November 2010 05:44 AM

MAKE-UP, 101102 - “BARBARA”

WOD Pack:
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups - ALL PULL-UPS STRICT, ALTERNATED GRIP EACH TIME OFF BAR.
20 Push-ups
30 Sit-ups - ANCHORED.
40 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments

TIME = RND1(3:37), RND2(3:37), RND3(4:18), RND4(4:30), RND5(4:45)
100504 = RND1(3:42), RND2(5:02), RND3(5:48), RND4(6:26), RND5(6:20)

Way to knock off 6 minutes, Vez! 

Sebbie

sf101103

Sand Bag Drills 15 minutes (used 45# bar)

Strength:  Work to 3RM Front Squat - 225#

Stamina:  5 rounds, not timed:  3 x FS @ 90%3RM(200#), 10 x 4-count jumping lunges, Hip & Shoulder Mobility drills

Work Capacity:  AMRAP 20 minutes:  7 rds, getting some pinching in my right shoulder…. hit some stretches from the MWOD after and it feels tons better.

  * 10 x thruster (95#)
  * 10 x pull-up

$O - MWOD

95 lb squat clean and jerk x 30- 10:25

Muscle ups, HSPU, Burpee pullups

Pack:
Five rounds for time of:
3 Muscle-up or 6 muscle up progressions (subbed 6 bar dips)
5 Handstand push-ups on box
10 Burpee pull-ups

18:12

“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

27;05

10 wallball
10 situps
10 back extension

AMRAP 15 min

10 rounds

Burg WU
5/3/1 Press 75x5x2, 90x5, 105x3, 115x1+ (3) Sigh… used to have a decent press. Screwed my shoulders up, working back.
Clean/Jerk x30 for time - 105# - 20:49 Got my ass kicked on this one. Less weight next time.

“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups (unanchored)
40 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

Rd 1: 2:44
Rd 2: 2:30
Rd 3: 2:27
Rd 4: 2:46
Rd 5: 2:52

Total: 13:38 - 25:38 w/Rest

Was dreading this wod because i was feeling sick, but slapped myself in the face a couple of times let out a scream and went to fu**en work!