With the 9am class:

Buy in:
Back squats
A few sets up to #145 for form check. Depth good, injured knee a little weak and traveling in. Need to work on that.

WOD:
30-20-10
TTB (got 20 in a row for a PR!)
Sit ups
KTE

That’s gonna hurt tomorrow.

I know its a rest day but my family decided i should do a WOD. I call it… “Cleaning out the d@mn garage”

Warmup: Pacing around muttering to myself about how much this sucks.
For time:
10X 50# Rock salt bag move
1X Tear an old couch apart so that it can be taken to the dump (Using crowbar, axe and a few well placed side kicks)
1x moving EVERYTHING out so that the ceiling can be replaced

Time: ALL DAY

Cash out: Dump everything and drink a few beers

Hambone - 19 May 2009 10:30 AM

I know its a rest day but my family decided i should do a WOD. I call it… “Cleaning out the d@mn garage”

Warmup: Pacing around muttering to myself about how much this sucks.
For time:
10X 50# Rock salt bag move
1X Tear an old couch apart so that it can be taken to the dump (Using crowbar, axe and a few well placed side kicks)
1x moving EVERYTHING out so that the ceiling can be replaced

Time: ALL DAY

Cash out: Dump everything and drink a few beers

I def like ur cash out…..should of done that for a mid-WOD break! Hope ur doin good bro. U in the guard yet?

Mr.K - 19 May 2009 10:39 AM

Hambone - 19 May 2009 10:30 AM

I know its a rest day but my family decided i should do a WOD. I call it… “Cleaning out the d@mn garage”

Warmup: Pacing around muttering to myself about how much this sucks.
For time:
10X 50# Rock salt bag move
1X Tear an old couch apart so that it can be taken to the dump (Using crowbar, axe and a few well placed side kicks)
1x moving EVERYTHING out so that the ceiling can be replaced

Time: ALL DAY

Cash out: Dump everything and drink a few beers

I def like ur cash out…..should of done that for a mid-WOD break! Hope ur doin good bro. U in the guard yet?

Haha yeah. Yeah they just told me that all my paperworks in so my first drill should be June 6th and 7th. Ive still got to get my ROTC stuff straightened out though. I think i have to attend some class to get caught up.

diane 15-12-9
165# dl
pike psp
8:29

Great WO today.  I’m wiped out.

Buy in: 1.5 Outdoor run.

Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
35 assisted pull ups

It was beautiful today outside in Atlanta.  It would have been a waste to run on a treadmill!

diane 15-12-9
165# dl
pike psp
8:29

Brand X 9am

Buy In
Back Squats work up to one heavy set of 3-5

WOD -
30-20-10
Knees to Elbows
AbMat situps
Toes To Bar

If grip strength fails, sub Floor wipers

Cash out
Max Hold Forearm Plank
Max Hold T Plank, both sides

Back Squats-
Box Squats count of 3 at bottom, explode up with hips
45 x5
45 x5
95 x5
95 x5
95 x5

WOD
30-20-10
Knees To Elbows
AbMat Situps
Toes To Bar

Failed with grip, had to keep coming off bar especially when going from toes to bar right to knees to elbows
not a lot of skin left on my wrists :  (

Porch Scaling - Four rounds for time of:
100 ft Walking lunge, carrying 25 pound dumbbells
24 inch Box Jump, 20 reps
25 pound Weighted pull-ups, 10 reps

I’ve been slogging through too many of the workouts as RX’ed lately, and feel that my METCON has been suffering.  While I can do many of the WOD’s as RX’ed, I’m not is good enough shape to do them at a high enough intensity.  So I’ve decided to heed the advice of many of the veterans and use the scalings that allow me to keep up the intensity.

Pack:
For time:
Row 500 meters
1/2 body weight Bench press, 30 reps
Row 1000 meters
1/2 body weight Bench press, 20 reps
Row 2000 meters
1/2 body weight bench press, 10 reps

= 24:49

One of my first times doing the pack workout. Slow but steady.

Lunge, Box Jump, Weighted Pull-ups

The Porch:
Four rounds for time of:
100 ft Walking lunge, carrying 25 pound dumbbells
24 inch Box Jump, 20 reps
20 pound Weighted pull-ups, 10 reps

20:08

Buy in:
2 rounds of
GHD Sit-ups x 15
Back Ext x 15

For time:
Row 500 meters
Body weight
Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Time: 24:36

Did 225# on bench. Body weight is 217#

Hambone, you are so funny! 

Sounds like some of my weekend WODs:  10 rnds for time - shovel manure out of truck, move wheelbarrow to bin, dump.  Or maybe that would be one of those WODs measured by so-many pounds move ten feet.

090519   4 rounds:(actually 3) Walking Lunge 100 ft with 2 35# DBs (sub 15s), Box jump 24” (21”) 30, Weighted Pull-ups (not weighted, from rings) 10 - 20:55

Although it was a rest day-I’m off by a da so I did a workout from my local crossfit website.

For time three rounds of :
400 m run
50 supermans
50 sit-ups

11:55