Dead Lifts

135, 155, 175, 185, 195 (PR), 205 (F)

“Lynne”
used 60 kg for BP
8 / 32
8 / 27
7 / 23
7 / 21
6 / 20

total reps 159 PR

CFWU

Lynne
Pack:
5 rounds for time of
- 155 pounds bench press: 9,7,6,5,5
- Strict pull ups: 7,6,5,5,4

Last time I had used 150 pounds for bench press, with the same total reps (32). Pull ups improved from 19 last time to 27 today.

CFWU

Lynne
Pack:
5 rounds for time of
- 155 pounds bench press: 9,7,6,5,5
- Strict pull ups: 7,6,5,5,4

Last time I had used 150 pounds for bench press, with the same total reps (32). Pull ups improved from 19 last time to 27 today.

Cindy - Pack
3 pulls, 6 push, 9 squats
20 min.

24 full rounds (1 more than last time)

notes: this is one more full round than last time we did this one.

Pukie gave me a hug   and a squeeze around the 19th round, but with sheer will and an iron gut I punched him in the face and he left me alone. After I was done, he sat next to me on my plyobox, and put his stanky arm around me again so I just laid down. No pukie for me this time, but I really wanted to.

Last time I got 23, I used a low pull up bar, and used my feet the arrest my decent to help my shoulder heal. That probably helped keep my energy up.

Buy in 3x - 25’ inch worm walk - 2 for. rolls - 10 box jumps

cash out - rescued a baby white wing dove from the water and put it back in it’s nest.

when I tossed my towel over the clothes line, it startled out of the nearby nest.

Day 57.  My knees, legs, and back are pretty sore even after a rest day.  Did Pack Cindy to compare to 090513 Cindy.

Tuesday 090609

WOD Pack:  “Cindy”

Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

Post your choice of girls and rounds completed to comments.

Compare to 090513.

Rounds:  24.  Completed 20 on 090513.

Can we do Mary with assisted 1-legged squats on a box?

June 9, 2009

Cindy

5 pull ups
10 push ups
15 squats

7 Rounds in 20 minutes

“Cindy” as Rx’d 11 rounds

Catching up on the posts:

Saturday 090606
“Lynne”
5 rounds for max reps of:
175# bench press
Pull-ups

Round 1:  5 (185#), 9
Round 2:  7 (175#), 7
Round 3:  6 (175#), 7
Round 4:  5 (175#), 7
Round 5:  6 (175#), 7

Sunday 090607

“Thrusters and Double-unders”
Pack:
Five rounds for time of:
55 pound Thrusters, 21 reps
21 Tuck jumps

1:48, 3:56, 4:37, 7:32, 5:17 = 23:09

I’m pretty sure that I did 28 thrusters in round 4 (had broken thrusters into sets of 7 and wasn’t sure if I counted the sets right, so did an extra one).
This one was brutal.

Last time:

Pack Scale @ 12min = 13sets (could not really have done much more with more time anyway)

This time:

Pack Scale @ Pack Time = 20sets

Figured I was good for at least 15sets @ 20 minutes but I got there with about 6 minutes to go.  Gutted out the last five sets.

Did real pull ups (worst exercise) all the way through.  Had to come off the bar and reset only on the last set, but still got 3 legit PUs.

All around a great workout for me and my level of fitness.

Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

20 rounds

Very happy with my numbers, all reps done with full ROM.

Scaling question:

This will be my first repeat of a WOD, but I did a screwy scaling the first time.  I did 12 minutes AMRAP of 5 pullups (1/2 BW assisted!), 10 pushups, 15 squats. 

So, should I repeat that scaling (with pullup progression this time) to get a comparison, or do the puppies scaling to set a new baseline?

Thank you, I will be doing this tomorrow.

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

I had to scale this a bit even though it was a “Big Dawg” WOD.

This looked easier on paper then it actually was. I have not been this fatigued after a work out in a long time as I was with this one.
5 Handstand Push-ups
5 One legged squats, alternating - These were more progressions, just going till my butt touched the bench.
5 Pull-ups - Dead hang pull-ups and chin-ups
Total of 6 rounds in 19:18

Last go around was 5 rounds in 18:07 and had to do more assisted pull-ups and one legged squats. I wasn’t so fatigued afterwards this time like I was before…noticable improvement!

Warm up was
115 jump rope jumps
10 dive bombers
20 sit ups
5 pull-ups
general stretching

Cool down was
5 full extgension of the ab wheel on my knees
40 crunches
100 jump rope jumps

feel pretty good!

Just curious, why do we not want to sub jumping pullups?  I could do a few rounds at the strict 3, but after I bit I would need some assistance, and in my garage, jumping is about all I can do.

I’m sure there is a good reason, I’m just curious.

Thanks!