RichF - 31 January 2009 03:26 PM

brentastic - 31 January 2009 03:00 PM

Friday 090130

“Nicole”

cfwu x 2

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6/5/5/5/5/5

wow i didn’t have as many pull-ups as i thought i did, should have skipped the pull-ups in the warm up. but i am still happy because less than a month ago i could only do one.

Good job; that’s dang good progress in my book!  I used to WU with pull-ups as well when the WOD called for them.  Since I’ve stopped, there has been some improvement in my WOD totals.  I just sub extra ab work, lift form w/bar, etc for the pull-ups.

thanks for the note, i am very excited about my progress, especially since i am a big O boy . i have been thinking about changing the wu and adding some jump rope, with more shoulder rom stuff, cause during my first few pull-ups, my shoulders are always cracking and popping. all the ligaments in both shoulders are stretched out quite a bit from years of wrestling.

Pack Mr. Joshua:

Five rounds:
Run 400 meters
15 Glute-ham sit-ups
185 pound Deadlift, 15 reps

~21:36 (PR by 2:23)

Forgot to start stopwatch for 4th round GHD sit-ups, so doubled the time from last round.  Didn’t worry about back rounding during deadlifts and just pulled.  Spine typically goes to hollow position after tiring.  Switched grips- the brief rest may have helped.

Personal Pull-up Challenge
24 c2b pull-ups

TMoney - 31 January 2009 01:20 PM

Saturday at Brand X

Shoulder Press
WU, then:

105 x 3
110 x 3
120 x 1

Haven’t done this lift in 3 weeks and it showed. Hopefully back on track next week.

Then a really fun time at the 10:15 class.

Buy In:

5:00
200M Run
10 Squats
10 Burpees

WOD

Around The Building In 25 Minutes

Teams of 3 picking up stuff and getting it around the building as fast as possible. Starting on round 4 (for us), when you get back to “base” every one on the team goes in and does 3 free-standing HSPU with partner support. Add a HSPU each round you finish.

Our team was Dan E., Dave S. & me. I believe we completed 8 rounds in about 27 minutes. 7 1/2 within the 25. Here’s what we did, maybe a little out of order:

1. Farmer Carry - 1 75# KB & 1 100# KB
2. D-Ball Throw, 20#
3. Stretcher Carry (Dave got to rest as Dan & I just took him all the way rather than waste time switching people.)
4. Bag Carry, 130# (3 HSPU)
5. Tire Flip (This was the bugger. It’s slow & there’s nothing you can do to make it go farther!) (4 HSPU)
6. 95# Bar Overhead Carry (5 HSPU)
7. Plate Carry, 45# x 2 (6 HSPU)
8. Sled Pull, 90-100# I think.

Cash Out:
Lever Work & Parallel Bar Swings

Our team (Tara and darn, I just met him and forgot his name…sorry!) did:
70# bag carry, kettlebells (53# each hand), tire flips (10 minutes!), sled drag(??#), OH bar carry. I think that was it. We screwed up on HSPU only doing them in one round.

Started off doing some snatch drills with 45#, 65#, then 95# - 3 Shrugs, 3 High Pulls, 3 Muscle Snatch, 3 OHS, 3 BTN Snatch grip Push Press, 3 Snatch Balances, 3 Snatch.  On the 95# Snatch Balance I felt a tweak in my left wrist.  I backed off to a few 45# snatches and snatch balances, didn’t feel it with that weight, stepped back up to 95# and felt it again so I decided to stop there.  Hopefully the pain will clear up soon.  I had planned on stepping up to 115 after that, but oh well.  Trying to work on my confidence and comfort in the full squat snatch.  Gotta practice that puppy some more.

30 Muscleups for time:

14:56 (PR)

Not turned and locked out.

Thrusters

1-1-1-1-1-1-1

45 / 50 / 55 / 60 / 65 / 75 / 80(PR)

Need to update for all of last week’s workouts

Monday Jan 26
CFWu

Glute-Ham Situps and Back Ext
Three rounds for time of:
10 Glute-ham sit-ups (to parallel)
10 Back extensions

Time: 3:52

20 min cardio on treadmill

Tuesday Jan 27
1 hour cardio on stationary bike

Wed Jan 28
CFWU
Thruster 45-55-60-65 (fail) – 60 (fail) – 55-55
20 min cardio on stair machine

Thur/Fri off

Sat Jan 31
1 hour cardio

8 mile run

  75:00

I hate being the late poster buuuut…

1/31/09
“Nicole”

400m X 6
PU X 15, 12, 11, 10, 10 (tore open hands here…thank goodness I was out of time!!)

Felt good…PU’s getting much better!!!!! I have to admit I doggggged it on the run!!! NO EXCUSES!!!!

1/29/09

“pack”
4 rounds

30 GHD
15 BX

Time= 12 mins.

1/29/09

“CFT”

BS=100# (can do more)
SP= 75#
DL= 155#

30th

4x400m reps 2min recovery

1.17
1.12
1.14
1.17

2nd Feb 1 Rm thruster

Still recovering from my stag night.

maxed at 65kg 1 RM - (pr is 75kg)

max ring dips 16 PR - worked on kipping - its bloody awesome!!! needs more work to get hips in properly

I also got to move heavy stuff Saturday morning at BX.    Dan and Paula were my partners.  We did everything I think except the stretcher carry.  My back would not handle lifting that much weight from the ground.  UGH Oh I also have to admit that we also did not hear the part about handstand push ups between rounds so we only went in two times I think.