posting yesterdays WOD
Bench .5 bw (125)
pull ups
Back squats .5 bw (125)
14, 3, 14
11, 15, 11
9, 12, 15
6, 12, 10
6, 15, 8
The first round of pullups were regulars,
the rest were assisted pullups seeing as i’m a wuss….
not quite sure bout the 3rd round of squats and the last round of pullups..
kinda odd to increase the max rep number
maybe i rested more just before those two reps? i don’t rember

#21 090928

Complete as many rounds as possible in 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Power Cleans, 7 reps
45 pound Sumo Deadlift High Pull, 10 reps

10 Rounds + 3 Thrusters

Forearms still tired, surprised how challenging this was on the grip.

20minutes:

2 rounds at 65# then 2 rounds at 55#

Thrusters-5
Hang Power-cleans-7
Sumo Deadlift High pull-10

I had some help last night so I tried to focus on correct form rather than # of rounds.  Made some progress I think but it’s going to be difficult un-learning bad habits.

Still had to use a heating pad all night on achy shoulders from so many Pull ups and Push ups on Saturday.  Will my joints ever get used to this?

September 27, 09 thrusters, HPC, SDHP

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

total: 8 rounds + 5 thrusters & 7 HPC’s + 2 sdhp (pr)

8/25/09: 8 + 5 thusters (65#)
6/25/09: 8 (65#)
12/28/08: 7 rounds+thrusters & HPC (75 & 65#)
10/20/08: 6 rounds+ thrusters (95 & 85#‘s)

i didn’t fuel properly when I did this and am surprised I still got a pr. I finished the 5th round at around 10:30 min.

Rest day.
My back really needed it!

Did some headstand progressions at home.
1st successful headstands from the ground (stepping off a box up until now).

Warm-Up
DROMS

CFS Lvl 2 Skill/Rest Day 090928
Snatch:
Work to no more than 135#
Smooth pull, receive at full squat

Thrusters:
Work to no more than 95#
Smooth re-rack and quick movement

Cool-Down
Stretches

Just a bit of skill work preparing for our CrossFit Challenge this weekend.
Most of the WODs will be pretty light this week to allow for proper freshness going into the competition.

Yesterday’s WOD

cfwu

95# for thrusters, hang power clean and sumos deadlift high pulls.

6 rounds.

M/39/280#/6’7”

-

My first post ever even though I’ve been doing CF for about a month now.

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

I used 55 pounds instead and completed only 5 rounds before I was TOAST! Took twenty minutes to complete the 5 rounds.

jstewart - 29 September 2009 06:10 PM

My first post ever even though I’ve been doing CF for about a month now.

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

I used 55 pounds instead and completed only 5 rounds before I was TOAST! Took twenty minutes to complete the 5 rounds.

Welcome!  I’m pretty new too.  NEVER GIVE UP

Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

50 reps
Anchored sit ups
10:53

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

7 rounds + 5 thrusters

Much better with this WOD this time around. Had lots of issues last time (too much weight, bad form, lower back). I was really pumped to be able to come back around and give this a better effort.

Catching up after the Triathlon…. Squat Clean/GHD + Angie

Cash in:
90 Minutes of Cardio

WOD for 9/25/09
Pack:
For time:
95 lb Squat clean, 10 reps
50 GHD sit ups to Parallel
95 lb Squat clean, 8 reps
40 GHD sit ups to Parallel
95 lb Squat clean, 6 reps
30 GHD sit ups to Parallel
95 lb Squat clean, 4 reps
20 GHD sit ups to Parallel
95 lb Squat clean, 2 reps
10 GHD sit ups to Parallel

Total Time - 11’41"15

I tried the GHD sit up full MOvement but after a few of them i felt my back was feeling strange so I decided to do the GHD movement to Parrallel instead
(Good Workout!!!! my Squat Clean has improve a lot!!!!)

5 Minutes of Rest and jum to the next WOD

9/26/09 - Angie
Pack:
Same rules apply for form.
50 Pull ups
50 Push ups
50 Sit ups
50 Squats
full range anchored sit ups

Total Time - 11’39"94 ( I know this time sucks!!!! but this was all I had today after all I did I really kept my body in pain for all of this!!!)
My right shoulder is bethering me a bit!!! + I was exausted I really felt weak through the Pullups (Lots of pain on shoulder) but, I got it done!