CFWU replaced dips by 5 HSPU

As Rxd 18:11

Stretching

Five rounds for max reps of:
bench press 45 lbs
Assisted Pull-ups
back squat 75lbs

BP:17-14-16-15-14 (76)
PU:15-18-18-15-12 (78)
BS:25-22-20-19-20 (106)

090925 NHOD Squat Cleans, Sit-ups
Puppies:
For time:
50 lb Squat clean, 10 reps
25 Sit ups on ball
50 lb Squat clean, 8 reps
20 Sit ups on ball
50 lb Squat clean, 6 reps
15 Sit ups on ball
50 lb Squat clean, 4 reps
10 Sit ups on ball
50 lb Squat clean, 2 reps
5 Sit ups on ball
6:30

Angie

For time:
30 Pull-ups (Assisted)
20 Push-ups
20 Sit ups
50 Squats

10:54

tulatel - 26 September 2009 03:58 AM

leam - 26 September 2009 03:48 AM

20 modified pull ups. Sitting on floor, bar between backs of two chairs, weight on arms and heels.
35 Wall pushups
20 Crunches. Back would not let me do any sit ups.
20 Squats.

No time, just effort.

Leam

Nice one Leam.
Now next time, get your stopwatch and time it anyway. This will make it possible for yourself to compare efforts in the future, and get a accurate picture of your progress. Don’t compare your time to what’s posted by others. You’re competing with yourself.

It’s good to see you posting regularly. Keep it up.

So true, you will be so amazed when a WOD comes up you’ve done before at how much better you will do.. Its priceless motivation. Not to say im not guilty of a"oh 30 something “posted time on a 5k from time to time. Have no fear about timing it, posting it, and be proud of it when you make progress. And you WILL make progress.

Pullups, Dips, Squats

5 rds for max reps of:
Pullups/dips (sub since I don’t have a bench and the dip bar is close to the pullup bar at the school I went to)

11 (ties PR)/*
6/2
6/2
4/2
4/1

5 rds for max reps of:

50 kg front squat:

12/9/8/8/6

Pullups: wanted a new PR bad! Had grip issues, first three sets all grip limited. Need to work on that…..

Dips: First set realized on rep 5 I wasn’t getting my shoulders below my elbows, so the set didn’t count. Rest good ROM

Squats: Done at home, so approximately 30 minutes after the other exercises. No squat rack, so front squat. 50 kg = 87 kg BW x 75% Pack Scale x 75% FS/BS ratio. Went to “form is getting pretty ragged here” rather than to complete failure

Warm up
1k row
squats
stretch

“Angie” Pack(ish)
50 Beginner Pull ups
50 Push ups
50 Anchored Sit ups
50 Squats

8:25

9/25/09 WOD

For time:
115 lb Squat clean, 10 reps
50 GH situps
115 lb Squat clean, 8 reps
40 GH situps
115 lb Squat clean, 6 reps
30 GH situps
115 lb Squat clean, 4 reps
20 GH situps
115 lb Squat clean, 2 reps
10 GH situps

Finished is just under 13 minutes.  Grip got tough on the squat cleans when there were a bunch in the set.

Finished with 3x8 chin-ups.

Yesterdays WOD:

10 Squat Clean: 95#
40 GHDSU
8 S. Clean: 95#
30 GHDSU
6 S. Clean: 95#
20GHDSU
4 S. Clean: 95#
10 GHDSU
2 S> Clean: 95#
5 GHDSU

Completed in ~ 18:00

First time doing Squat Cleans…did several warmup sets to make sure that my form was good before I threw on the WOD #. Found that my wrists started to have mild discomfort toward the end. They are fine today though. I assume this is a result of being a newbie to these types of lifts.

Daniel:

I’m gonna rant a little before my WOD post… so, since I’m injured, I planned to do this as a viking (i.e. sub rowing for normal run in case you didn’t know): well, we did FGB last night at CFNE, so the rowers were a little messed up, only one was functioning this morning. So, I had it all ready to go. Did the pullups, went to do my first 500m row, and lo and behold, someone from the 0900 class is planted on it doing a warm up. When I politely suggest he move since I’m doing a WOD injured, I get the blank stare, and “why don’t you use another one…” which of course is not possible, since the others aren’t working. After a few moments of explaining, I get pissed, grab a jump rope and do an improvisation - and no, it wasn’t to choke this a@@hole to death with the rope . Tempting though.

Daniel, Pack scale, modified by A-hole necessity + some a-hole logistics and wasted time arguing…

25 pull ups
400m run (300 single unders) - I was gonna to 400, but realized at 300 that I was over my normal 400m run time, so cut it short.
21 Thrusters, (95/65# - scaled to 65#)
800m run (600 SUs)
21 Thrusters
300 SUs
25 pull ups

20:38. In all, very happy with the time. Scaling was on target for a sub-20 minute WOD, and without the knucklehead rower incident would have been. I will scale up next time to 35 pull ups and 75# Thrusters and see what happens. I plan to start my intro cycle to CFSB next week barring any negative input from my post. Hope everyone has a great weekend. Pardon the rant, I feel better now….

leam - 26 September 2009 03:48 AM

20 modified pull ups. Sitting on floor, bar between backs of two chairs, weight on arms and heels.
35 Wall pushups
20 Crunches. Back would not let me do any sit ups.
20 Squats.

No time, just effort.

Leam

That is awesome. Made my day to see your post here.

090926
For time:
75 Pullups
75 Pushup
75 sit-ups
75 squats

12:30

W/U
50 Back extensions
1:00 handstand hold

Is everyone really doing chest to bar?

Edit: (casue I really don’t wanna)

Saturday, September 26, 2009—Angie

Cash in
35 good mornings
Double unders 5 reps of 10 string
static stretching

Angie 1/2
50 pullups Chest to Bar-it killed my attempt at 75…
50 pushups
50 situps ab mat
50 squats but to DM ball

10:32  Not really please with my performance today, just felt weak doing this WOD…YIKES!!

Cash-out
800 meter run
35 ring dips

Buy in: 2x
Bear crawl 25m
5 Ohs
row 50m

Big Dawg Load
For time:
135lb squat clean,10 reps
50 incline situps
135lb squat clean,8 reps
40 incline situps
135lb squat clean,6 reps
30 incline situps
135lb squat clean,4 reps
20 incline situps
135lb squat clean,2 reps
10 incline situps
Time=12.02

Running a day behind at moment. Great wod! The squat cleans felt good. Definately getting stronger! Not looking forward to how wrecked my abs are gonna be tomorrow though. Especially with Angie to look forward to!