The Porch: 10RFT
8 Pull Ups
8 Ring Dips

Completed in: 16:06 (w/ minor logistics…Rings downstairs in garage, pull up bar upstairs in apt.)

10 rounds for time of:
10 Pull-ups
10 Ring dips

10:27

Great WOD. Im sure my shoulders, chest and tris will be feeling the pain tomorrow.

Hambone - 27 March 2009 11:44 AM

10 rounds for time of:
10 Pull-ups
10 Ring dips

10:27

Great WOD. Im sure my shoulders, chest and tris will be feeling the pain tomorrow.

Hell of an effort today big guy!! U killed this WOD!!!

Sub 10min, next time this comes around for u!

Hambone - 27 March 2009 11:44 AM

10 rounds for time of:
10 Pull-ups
10 Ring dips

10:27

Great WOD. Im sure my shoulders, chest and tris will be feeling the pain tomorrow.

Hell of an effort today big guy!! U killed this WOD!!!

Sub 10min, next time this comes around for u!

First week of CFSB done.  The only thing I am noticing is an increase in fatigue, but I guess that is to be expected.

Today was front squats.  We did 5X3 of 85#-95#-100#-105#-110#

Then 85#X 20 back squats.

Brand X WOD. I modified the WOD to get it around 10 minutes.  3 rounds of box jumps,5 anyway you can overhead, 10 pull-ups.

I did 20 box jumps each, used 85# for the 5 split jerk and 10 pull-ups each.  10:17

Now for 2 days to recuperate!

Pack WOD today. Still trying to get my pullups up to standard. 

10 rounds of
- 8 pull-ups
- 8 dips

Time:  18:55

Pull-ups: 4 of the rounds in one set, the rest in sets of 2 or 3.  I seemed to have lost my form for continuous Kipping.  I’m back to having to stop after three or four and start again, without letting go most of the time.  I’m going to go back and watch the Kip videos again to see what I’m missing.  It could be that I’m just tired after trying to work up my pullups so much lately.  Any suggestions?

Dips were doable but difficult at the end.  Last 3 rounds I had to break them off into two sets.

Ready for tomorrow’s rest day!

Early flight home today, feeling a little groggy but good to be back in the gym.
Did a kind of compilation of the last 3 days as a make-up.

Front Squat 3-3-3-3-3

135x5, 175-185-205(PR)-215(PR)

800 m run x 3
3:55
3:51
3:52

5 Rounds for time of
5 Pull Ups
5 Dips

4:36

WOD from 090325
Front squat 3-3-3-3-3 reps
135, 135, 135, 140, 145PR

Followed by hill intervals on treadmill for 30 min.

Just back from a 3.2mile run…Non-stop..I am showing improvement in one of my weaker exercises.

Completed in:  31:02

Peace.

Mr.K - 27 March 2009 11:52 AM

Hambone - 27 March 2009 11:44 AM

10 rounds for time of:
10 Pull-ups
10 Ring dips

10:27

Great WOD. Im sure my shoulders, chest and tris will be feeling the pain tomorrow.

Hell of an effort today big guy!! U killed this WOD!!!

Sub 10min, next time this comes around for u!

haha i kinda surprised myself today. Naturally i had to do well with the wifey watching me. i saw a 5:52 time on the mainsite… wtf!!! Lets work on some muscleups Sunday (hopefully its not a 30 MU for time WOD)

Garddawg - 26 March 2009 07:05 PM

Puppies:
10 rounds for time of:
5 Pull-ups (Beginner and assisted pull ups or ring rows okay)
5 Dips (Bar, Bench, or Chair dips okay)

WOD #2 for me.
Did the workout on the assisted pullup/dip machine at a setting of 12 for the first 3 sets, then 14 after that. (Corresponds to 64 and 76 pound assist, respectively.)
I failed out on rep 4 or 5 of the pulups for the last 3 sets.

9:10

Pack:
10 rounds for time of:
8 Pull-ups
8 Dips

26:08

I gotta practice kipping.  Zero rhythm as these were basically dead hangs with a crazy knee up.  Pretty psyched though as it concludes my 3rd WOD.

Side note:  I couldn’t reach my back in the shower after this workout.

warmed up then,
10 rounds of:

5 assisted pull-ups
5 assisted dips

Didn’t bring my watch again.  guessing around 20 min.

Did a cool down mile run.

Need to make sure I won’t die in my game tomorrow.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

3:17
3:07
3:09
3:03

I give the wind a little blame for my slowness, i know i can do this faster.

7 Rounds:
10 pull-ups
10 dips

time: 11:28

5 rounds in 6:27, I hurt my right peck right next to my arm pit. I pushed through two more rounds. pull-ups were solid, I was going to finish the pull-ups but it seemed that the smart thing to do was stop.