The Porch
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 regular bar dips (no ring access)

Time = 9’ 50”

pack modified
seven rounds

10 x65lb sdhp
15 bench dips

Time of 11.02

Last round sdhp had to be completed in two sets ...

general air squats, sit ups, push ups and jump rope for warmup and warm down….

Back squat

warm up sets

10x40kg
15x60kg
8x70kg
3x80kg
1x90kg
1x95kg
1x97.5kg (pb)
12x60kg

Deads

10x60kg
8x80kg
5x100kg
1x120kg
1x130kg
1x135kg (F)
12x80kg

The Porch:
5 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

9:29 Actually did about 5-6 decent ring dips in the first round. Round 2 was triples and doubles, Round 3-5 I was doing singles.

Abmat 25,25,25
Abmat with bar 7 (yikes)
Abmat with 25# under chin 10,10

Tried something new. Saw it in one of those old strong man mags. Grab DB #1 from floor, clean to overhead. Reach down and pickup DB #2 from floor with #1 still overhead. Bring #2 up over head. (1 rep) Hold #2 up, touch the ground with #1 and bring it back up. Lather rinse repeat.  8 reps with 20#, 5 reps with 25#. I’m going to go heavier, just playing with the mechanics.

3 miles on treadmill, 3 miles on elliptical, then…

5 rounds for time:

7 - 35# SDHP
5 - 60# Assisted dips

6:03

Pack:
7 rounds for time of:
65 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

11:31

Feel good about myself after this…it was a clean, honest effort.  The SDHPs were no trouble, but ring dips after round 3 were broken, usually 4-3-3.  Looking forward to tomorrow!

7 Rounds for Time
10 SDHP - 65lbs
10 ring dips/20 bench dips

time: 10:11

After the first two rounds everything went inttttoooo sloooooooooowwwwww mmmmmooooottttiiiiiiiiooooooonnnn.
In round 3 did 3 ring dips and then switched to bench dips for the rest of the WOD.  Did 20 bench dips in rounds 3-7.

worked out fasted. not bad today.

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Did 5 rounds and subbed bar dips

6:15

CF Endurance rest day. Played pick-up basketball afterwards. I can really tell my strength and endurance is improving. My diet has slipped quite a bit, I need to start eating like I was a couple months ago.

Catch-up post from yesterday’s workout for me:

For time:
45 double unders             2:44
95 lb Squat cleans, 45 reps   13:22
90 bar dips                   8:09
45 double unders             3:10

Total time: 27:27

DU’s were completed as follows: single-single-double-single-single-double as I don’t have the timing down to do them consecutively yet
Squat cleans were SLOPPY!!!  Could only string together 4-5 at a time before having to rest and most turned out to be a power clean-front squat combo rather than one fluid movement.  I really need to work on the catch so that the bar rests on my shoulders and not my hands/wrists - ouch!!
Tried doing sets of 15 for the dips but that quickly changed to sets of 5 before hitting muscle fatigue

Brutal workout, but I know I can do it faster.

95lb SDHP
Ring Dips

as Rx’d - 10:41

Made up yesterday’s
Warm up 10 min jog

CFE 20 sec sprint intervals X 5

2x10 GHD sit ups

WOD Fran
21-15-9
Thrusters #45
Jumping Pull ups
6:05

Hey guys, new here!  Can’t get enough of this.  Been doing this for about a month and I can already see improvements everywhere! 

So I just have one or two questions regarding Fran yesturday and this workout today.  So with Fran there was supposed to be no rest between the sets right?  For this one how long are we supposed to rest between sets?  I know this question has been answered but I can’t find it again. 

Thanks a bunch guys!

7X10
95# SDHP
70# Assisted bar dips
9:51

Still can’t do standard PU or Dips due to a previously dislocated shoulder and mostly my 255# lard ass.

barkbark - 14 February 2009 08:23 AM

Hey guys, new here!  Can’t get enough of this.  Been doing this for about a month and I can already see improvements everywhere! 

So I just have one or two questions regarding Fran yesturday and this workout today.  So with Fran there was supposed to be no rest between the sets right?  For this one how long are we supposed to rest between sets?  I know this question has been answered but I can’t find it again. 

Thanks a bunch guys!

No Rest. 3-2-1 go as fast as possible beginning to end. Catch your breath when you need to. Record and post your time.

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Time: 5,06

I’ve been resting for a couple of days since I felt totally spent just from work. So now I’m on the wagon again and this wod felt really good (if that is possible)