Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

This Time:  10 rounds
Last Time:  9 rounds

Coming off of an illness for the past three days so I decided to go easy-ha!  No easy with this one.  I was smoked at the end.  Griptastic!!!! 

AMRAP in 15 Minutes

5 thrusters
7 hang power clean
10 sumo deadlift high pull
45 pounds

8 rounds

Once again-looks can be very deceiving.

49F/5’7’/118lbs

Shoulder Press 5x3 (3RM #128.5)
110 | 115.5 | 121 | 126.5 (1) | 126.5(F)

Shoulder Press 10-7-4 (PR #104.5)
#99 10 | 7 | 4

5 x 10 Unanchored Towel Situps

—————————

10 Min AMRAP

5 x #65 Thruster
7 x #65 HPC
10 x #65 SDHP

5 rounds plus 5 thrusters

————————-

Buy In:
30 Sec Samson (l/r)
2x10 35# KB Swing

Workout:
Big Dawg as Rx’d
7 rounds + 5 Thrusters

Cash Out:
Tried Pull-Ups and Knees to Elbows, no grip strength
so….
2x10 35# KB Swing

CFWU x 3

“Grace” as Rx
Time: 3,25

Shoulder press

5x47kg
5x52kg
3x54kg
3x54kg

20 HSPU

warm-up: 500 meter Row then: Miscellaneous stuff: GHSUs, Back extensions, dips, pull-up hangs

Workout:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Finisher
1/2 Mile Run at 8 minute mile pace on incline 3.2

Notes: I got 6 rounds in 20 minutes. I did my first “RX’d” workout today. Kinda cool. I am pretty sore from yesterday and I have been going 10 days straight with no rest days. So I decided to take it easy today.

AMRAP in 20 minutes of

68 pound Thrusters, 5 reps
68 pound hang powercleans, 7 reps
68 pound SDHPs, 10 reps

11 rounds

Modified CFWU: 3 x 30 sec Samson stretch, 10 beginner pull ups, 10 push ups, 10 good morings, 10 sit ups

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

Results: 8 rounds

Notes: My grip was fried, everything else felt good. I’m not sure why it felt so taxed after the 2nd round. Next time I’d like to crack 10 rounds on this WoD.

Mrs. Bad Mojo

Modified CFWU: 3 x 15 sec Samson stretch, 5 beginner pull ups, 5 push ups, 5 good morings, 5 sit ups

Buttercups:
Complete as many rounds as possible 12 minutes of:
15 pound Thruster, 5 reps
15 pound Hang Powercleans, 7 reps
15 pound Sumo Deadlift High-pull, 10 reps

Results: 6 rounds + 5 thrusters

Back at it after another injury break.  Played 2 games of soccer on Sunday for the 1st time in 7 yrs so took an extra day off yesterday.

CFWU x 3 minus pull-ups

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

12 rds + 5 pull-ups & 10 push-ups

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

8 rounds + Thrusters & HPC
I just did not have any gas in the tank this morning
Last time was 10 rounds

On a positive note my HPC form is better the elbows are up

Cindy

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

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

20 rounds in 12:02

Same as last time

090825
AMRAP in 20 of
45# Thruster, 5 reps
45# Hang PC, 7 reps
45# SDHP,  10 reps

W/U
50 situps
25 back extensions
20 pushups
15 squats
10 pullups
5 dips

Was aiming for 20 min but my forearms gave out..  11 rounds in 16:13

Last time I used 50# and got 8 rounds in 15 min so I’m not sure if I upped my power or not, probably though because by reducing weight I was able to stay at a higher intensity.  This WOD owns my ass.

8/25/09, Tues.

Just did “Cindy” today as rx’d.  New PR at 20 rounds (in 19:51…just made it!),  All the kipping lessons paid off from my personal trainer at CF Pleasanton, as I was able to do all the Pull-Ups unbroken this time.  Last time, the pull-ups were killing me; plus, I didn’t go down all the way for all of them (maybe 90% down because I didn’t know how to kip).  This time I definitely went down all the way for all of them, but, for some reason, the pushups were killing me this time.  In any case, my entire right wrist and bicep is cramping up on me now and I can’t even type unbroken. 

Compare to 8/7/09, Fri., 18 Rounds. 

I also tore the same patch of skin under my left middle finger that had just healed from Death by Pullups on 8/16 (CRAP!).  Anyone have any advice as to how to either let this heal faster or to prevent tearing in the future????  THANKS!

Did big dogs today!

Got 5 rounds and 2 into the cleans on number 6.

God this was brutal, I almost had a date with the trashcan.

Pack-women’s weight-45lbs
5 thrusters
7 HPC
10 SDHP

6 full rounds in 18:56