Skunk Works
Keith, GD, and Guest star JDG

Buy in
Bench Press
180 x 1 Pr.
Band assist
4 x 205 x 1
1 x 215
5 x 185

WOD
“There’s a cost to giving up, Cindy”
50 x 115# thrusters
For every break, do rounds of Cindy in a ladder-type fashion, ie, first break-one round, second-break two rounds, ad nauseum.
12 (because I knew this would come back to bite me)
22
32
42
50 ( I could not have done 10!) See, smarter no harder!!!
20:?

Cash out
3x
solo wheelbarrow pain device thingy, there and back
1min of max whale dick hold, 75# per hand (50+10, 30+15+15, 23+11+9+9+8) that hurt!

Then prowler pushes: 3 hi, 3 low position, 90#

FRAN

21-15-9

thrusters(50#)
pull-ups

8:53

CFE W/U

10 * 50 m all out

Recovery 5*interval time (eg 30 sec - 2:30 sec Rec)

40
35
35
35
33
35
40
35
35
35

Was going by poolside clock, and 5’s jump out, so that’s what I recorded having forgotten my watch.

2/11/10

35yom / 206lbs

Pack, five rounds for time of:
Row 500 meters
85 pound Power clean, 12 reps
60 pound Thruster, 15 reps

Rd1. 7:02
Rd2. 9:41
Rd3. 9:24
Total: 26:07

Only completed three rounds. This was my first day back after being sick and taking a leave for over two weeks…I felt like I was running on empty, and called it quits after three very long rounds.

Warm up
2 rounds of 5 squats 10 push ups and 5 GHD sit ups
(1st real GHD sit-ups)

WOD
Fran as Rx’d

21-15-9
Thrusters (95#)
pull ups

time 4:48 (PR by about 40 seconds)
(not completely legit because I don’t think every Pull up was chin over the bar but next time they will be)
Thanks to BCCF and Baby BCCF for ***Ahem*** Encouraging me.  Seriously though it was a huge help

buff - 16 February 2010 06:52 PM

500 Burpees

100 8.47

200 19.29

250 25.00

300 30.34

400 42.28

500 54.15

THis was my 1yr crossfit anniversary WOD for myself

Cheers Buff

incredible!!  that would take me about 2 weeks….  nice job!

2/13/10

35yom / 206lbs

1 rep-max Snatch
Ten minute time limit, not including warm up.

65 x 1
75 x 1
85 x 1
95F

Felt fairly good. Always some form/efficiency issues that become apparent when more weight is present. I get the motion almost half the time, but can’t quite achieve it the other half. Unfortunately, I bailed on the 95# and went on my a$$. Got some nice bruises, though.

2/14/10

35yom / 206lbs

Max rounds and reps in eight minutes of:
4 Handstand push-ups
45# Plate swing, 8 reps
12 Sit-ups

5 Rounds + 4 HS push-ups + 4 plate swings

FINALLY am feeling back up to speed. Loved this workout. I’m getting much better at the HS push-ups, although I have a hard time maintaining proper breathing while upside down. Really good overall, though.

100216

WOD from 100207

“Stephen”

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.
————————————————
PM workout

CFWU 3 rds

Puppies:
20-15-10-5 rep rounds of:
unanchored abmat sit-ups
supreman’s
Something between a hang tuck and KTE
47 pound Stiff legged deadlift

Time 12:10

Stretching

Brand X

Buy in: (2x) Bear Crawl-> Fwd Roll-> 10 S2S Hops each leg-> Jog-> Sprint back-> 10 OHS (pvc)

WOD: 50 Thrusters #115/#75
            Drop the bar…1 Rd of “Cindy”
            Drop the bar…2 Rd of “Cindy”
            Etc…..................................
            12-6-7-5-5-7-8

As R’xd #115 for Record time of 38:28 (21 Rds of “Cindy”) 

Cash out: Farmers Carry #32kg KB
                Max Pull ups 14 (while 1/2 the preschool class cheered me on) Thanks kids… and Jake too

“Tabata This!”

Tabata Row (sub SDHP) 17, 17, 16, 16, 15, 15, 15, 15:  low 15
Rest 1 minute
Tabata Squat 18, 18, 17, 17, 17, 17, 17, 17:  low 17
Rest 1 minute
Tabata Pull-up 8, 7, 7, 6, 6, 6, 6, 6:  low 6
Rest 1 minute
Tabata Push-up 18, 18, 18, 18, 18, 17, 16, 16:  low 16
Rest 1 minute
Tabata Sit-up 11, 11, 11, 11, 8, 7, 7, 8:  low 7

15+17+6+16+7=61

Evening at Brand X:

Buy in x2
Bear Crawl => Roll => 10 Side to side hops each leg => Run to the end of the building => Sprint back => 10 OHS with PVC

WOD
“There’s a cost to giving up Cindy”
50 Thrusters 115/75
1st break - 1 round of Cindy
2nd break 2 rounds of Cindy
3rd break 3 rounds etc…

Cash out
2 x
Farmers walk
Max pull ups

Been very busy the past week and finally got some time today.

155# bench press 10 reps
75# deep lat pull (to waist) 10 reps
20 sit ups
20 26.5# 8’ wall ball

5 rounds not for time

100215

Pack:
95 pound Squat clean, 5 reps
20 leg raises
20 Box jumps, 20 inch box
5 x (3 pullups, 3 dips)
25 pound dumbbell Push press 10
25 pound dumbbell push jerk 10
20 Beginner Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead

16:26

buff - 16 February 2010 06:52 PM

500 Burpees

100 8.47

200 19.29

250 25.00

300 30.34

400 42.28

500 54.15

THis was my 1yr crossfit anniversary WOD for myself

Cheers Buff

Brutal!!!  Outstanding work!