Tried to do the WOD as Rx’d, but could only do 3 reps of the thrusters.  So I started over.

CFWU with jump rope for 1 min.

WOD x4
Row 500m
115lbs Thrusters x5

12:27

Not great, but better than I have done.

Sunday: deadlifts and pull-ups

1.5 mile run
CFWU
for time: deadlift 155#/pull-ups: 15/35, 12/25, 9/15, 6/10, 3@205#/5
time: 13:34
1.5 mile run

I wasn’t sure if it was a typo or not, but it showed the bump in weight for the last set. I did it even if it was a typo. This workout destroyed my grip strength. Yet another thing that will go on my “need to improve” list. Also, today was the first time I’ve successfully pieced together multiple butterfly kipping pull-ups. I could only do them for the first 20 pull-ups in this WOD, but I was so happy to finally get them. I AM seeing improvements.

CFWU

subbed 50 SDHP 45# for 500 row else As Rxd 20:50

a Killer

Front Squats
5 - 5 - 5
185 - 195 (PR) <= flippin’ hurt but was super pumped!

WOD:
12-9-6
DL, 205#
L-Pull-ups
Time: 04:46

Cash out:
1:00 handstand hold against wall (held it all the way through despite exhaustion)
Static stretches

timmyc - 25 January 2010 03:42 AM

This is my first WOD, so I went puppy;

3 rounds, 500 meters row, 7x 45lb thrusters
10:15

My row time was much faster the second and third, but it was the first time I ever used a rower, so the intensity wasn’t where it should be I’m sure. Either way, it feels great to be on here!

tc

Great to have you , nice job on the WOD .

5 rounds for time of:

50 SDHPs with a 30# kettlebell
7 65# thrusters
50 SDHPs with a 30# kettlebell
7 65# thrusters
50 SDHPs with a 30# kettlebell
7 55# thrusters
50 SDHPs with a 30# kettlebell
7 55# thrusters
50 SDHPs with a 30# kettlebell
7 55# thrusters

Time: 20:30

Had to go down from 65# to 55# thrusters after the 2nd round. After yesterday’s WOD I am surprised I can even lift my arms over my head! I will be moving slow today!

I need ot be better about posting same day…I will post todays later too!

Yesterday - Scaled for Packl + Body Weight
Deadlift @ 215#, 15 Reps
35 Pull Ups (nOT assisted)
Deadlift @ 215#, 12 Reps
25 Pull Ups (began using assistance half way through this set)
Deadlift @ 215#, 9 Reps
15 Pull Ups (assisted)
Deadlift @ 215#, 6 Reps
10 Pull Ups (assisted)
Deadlift @ 280#, 3 Reps
5 Pull Ups (NOT assisted)

Man, this one really got my grip hard.  I really had little trouble with th eweight, but that’s a lot of pull ups.  By the middle of the workout, my forearms, and everything involved with my grip was so tired that it really began to slow me down, much more so than anything else.  Like it though1

Time unknown as I forgot my stopwatch.

Catnog - 25 January 2010 04:54 AM

timmyc - 25 January 2010 03:42 AM

This is my first WOD, so I went puppy;

3 rounds, 500 meters row, 7x 45lb thrusters
10:15

My row time was much faster the second and third, but it was the first time I ever used a rower, so the intensity wasn’t where it should be I’m sure. Either way, it feels great to be on here!

tc

Great to have you , nice job on the WOD .

thanks.

Man did I get beat up today. I was doing pretty good for a while. Felt so good I had to go workout on a rest day. Today was not my day.

AMRAP in 15:00

5 Overhead, any way possible 185(Right, not even close! Scaled to 135#)
10 Pushups
15 Deadlifts 185#(Same here. Just used 135’s. Should have set up 2 stations and do the DL’s RX’ed)

5 complete rounds and 2 overheads.

Not bad for me because I never clean and jerked more than 135. I am definitely feeling it right now. CF just chews you up and spits you to the curve!

Pack:
Three rounds for time of:

Row 500 meters
115 pound thruster, 7 reps

Total Time:  9:30

$-In:  CFWU x 2 rounds (modified with 1 PU, 4 Dips)
$-Out:  Burpees, Day 25

Walked into the gym this morning and something was missing…the GHD!  Had used it less than 24 hours earlier and now, no where to be found.  Asked the folks running the gym and they had no clue.  Odd.  One of the two rowers was missing too.  Just empty space where both pieces of equipment were the day before.  The missing rower gave me more room for the thrusters right next to the remaining rower, so that worked out.  But I hope the GHD comes back.

Being that I don’t currently have the equipment for rowing or doing thrusters, I chose a different WOD from awhile ago:

January 4th, 2009 - Muscle-ups, squats
Puppies:
Three rounds for time of:
5 Muscle-up progressions (Seated, Jumping or squat)
25 Squats

I did squatting muscle-up progressions

Total time for all 3 rounds: 4:32

Puppies:
Three rounds for time of:

Row 500 meters - subbed 50 reps of SDHPs 20 lbs
40 pound thruster, 7 reps

9:47

Warmup: slightly modified CFWU

WOD:
Shoulder Press 5x5

Metcon:
4 rounds:
10 OH Walking Lunges each leg (45# plate OH)
10 Ring Dips

SP - 85/100/110/115/120
Metcon Time - 7:30

Shoulder press x5 at 5 lbs less than my 1RM was nice. Very interested to see what my new 1RM is when that comes up again.
Ring Dips drain me quick. I can do the 1st round almost all unbroken, but after that, it goes downhill quick, doing 1-2 reps at a time. Time was horrible b/c of that. The lunges weren’t too bad, but got tough towards the end.

No time this morning for a Buy-In or Cash-Out :(

1-25

223#

Five rounds for time of:
Row 500 meters,,,, subbed 50 reps of SDLHP with 45# KB
135 pound thruster, 7 reps

14:39

first 50 SDLHP unbroken, then 15-20-15, should have done 25-25
thrusters were out of the power rack all unbroken, deep and head through at the top

Three rounds for time of:

25 SDHP (25lb)
25 pound thruster, 7 reps

Time: 5:20