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WU - C2x10’

1006 Local Time
Gymnastic Integrated Trng.:
(Planche-frog 6s + Pullups - XR 6reps (10”))
Set 1: 6F(tuck)
Set 2: 6F
Set 3: 5F
T.U.L. (Pull ups - XR) = 55+51+40=146sec (6 sec inc)

Set 4 -10: Planche-frog

Note: Accurately used the GymBoss.  Made a big difference on accuracy of timing.

Shoulder Protocol - Group 1
Knee protocol - N/A

Lashkar Gah, AFG

0400 workout.

5x
95 lb squat clean
35 lb dumbbell swing

10:50

DL 137.5 kg x 3

WOD 111010

Diane
21-15-9
185 pound 80 kg Deadlift
Barrier Handstand push-ups or bridged on feet  

5:04

Our Friday Workout: The BEAR WORKOUT *REPS 9-15-21 (for time)*

THE BEAR (scale weight) - squat clean, press, back squat, press.
Burpee Box Jumps
Tire Hits
Wall Ball
Jumping Pull ups

very tough workout…I did the bear with 95 lbs…last set was horrible.

Today’s Workout:
25 x Push ups
20 x Deadlifts
25 x Situps
20 x Deadlifts
1 x sled push (200 lbs)
10 x split squats
1 x sled pull (100 lbs)
25 x push ups
20 x SDHP (80 lb kb)
25 x Sit ups
20 x SDHP (80 lb kb)
1 x sled pull
10 x split squat
1 x sled push
15 x ghds
10 cal row
15 x ghds
10 cal row
15 x pull ups
10 x burpees
15 x pull ups
10 burpees

Time: 31:58 with 315 lb deadlifts

Rest day today - recovering from yesterday’s run.

Fever last night. Aches this morning. Sitting today out.

Push Press, Kettlebell Swing, Wall Ball
5:30 class w/Darrick

Before: mobility/stretching
3x: 100m run, 10 12# wall ball, 10 hollow rocks, 10 12.5 kg/28 lb kettlebell swing

AMRAP 15:00
10 push press @44 kg/97#
10 20kg/44# KBS
10 20# wall ball
7 rds + 10 push press

27/105

Catching up from yesterday
Puppies
Three rounds for time of:
Run 200 meters
10 Pull-ups (beginner or assisted okay)
Run 200 meters
10 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

6:05*, 11:41, 13:34 = 31:20

* in my frenzy to get started, I forgot to start my watch until the second run.

Slow and slogging.  Just what I deserve for my lack of effoert lately.

WOD
4 rounds for time of:
10 Deadlift, 225#
8 (per arm) KB Thruster, 1.5 pood
300m Run

Time: 14:02

Cash-out
3 rounds (NFT) of:
12 Good Morning, 45#
20 Abmat Sit-up

Great weekend judging at the FRCF Master’s Championship. Very cool to see the competition on an age-leveled field. There were six divisions ranging from 35-39 to 60+. Today’s WOD was similar to event 3.

WOD 111016 (Pack)

3 RFT of:
200m Run, 20 Pull ups,
200m Run, 20 Push ups,
200m Run, 20 Sit ups,
200m Run, 20 Squats

Time: 25:41

Runs, Pullups, pushups, situps, squats

DROMS
Back Squat
WU then 3x 227, 232.5, 237
Was not feeling it today.  Did not get close to PR attempt

Three rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
27:09
One of the more boring WODs I have done. 

Ender
Shoot hoops for a couple minutes.

Morning Crossfit @ Brand X

Buy in & WOD

Run 1 mile
50 sit ups
20 toes to bar
Run 800
40 sit ups
15 toes to bar
Run 600
30 sit ups
10 toes to bar
Run 400
20 sit ups
10 toes to bar
Run 200
10 sit ups
5 toes to bar

30 minute cap

Cash out - Stretch

WU:
run 400m
30/20/30
snatch progression

WOD:
7 rounds for time (10 min Cap)
5 snatches
10 burpees

time: DNF 6 rounds 8 burpees

ME:
Dead Lift 1RM

445, 495, 515, 520(PR), 520(f), 520(f), 500

$ out/skill development:
10 KB swing EMOTM for 5 min @ 124#
10 ring push-ups EMOTH for 5 min
1 15’ rope ascent EMOTM for 5 min

10/17/2011   Deadlifts 1-1-1-1-1-1-1

Warmup: Row 500 m, Burgner warmup, KB swings, pullups, weighted pushups, Abmat situps, weighted back extensions

Workout:  Deadlifts
135-185-225-250-270-280-285 (PR by 25#)

Skills:  Squat cleans

Catching up from a weekend off, so I didn’t rest today.

Warmed up with stretching and a 1 mile run.

Did a modified scaling of Cindy from 111008, as there was only one bar available for me to use for beginner pullups at my gym, and someone else wanted to use it around 12 minutes.
I was trying for 20 minutes of
3 pullups (beginner)
9 pushups
12 squats,
But since the antsy guy kept bugging me, I decided to quit after 10 rounds, which was at 12:37.

Cooled off with 30 “airforce” situps and stretching.