Munchie - 27 February 2010 09:43 AM

Five rounds for max reps of:
Thruster (30# - still worried about adductor, definitely should have done more #)
Pull-ups (blue band)

R1:  18/11
R2:  20/10
R3:  16/10
R4:  8/9
R5:  15/8

Handstand and L-sit/tuck sit practice.

Had a hard time with this one…

great job!

Taking an extra rest day to see if I can finally kick this cold.

Puppies:
5 reps: Squats, Push-ups, Pull-ups, Sit-ups
15 reps: Squats, Push-ups, Pull-ups, Sit-ups
25 reps: Squats, Push-ups, Pull-ups, Sit-ups

Total Time:  8:48 (all PUs were BW, PUs took more than half of the total time)

WU:  40 burpees + 2 rounds (Samsom stretch, 10 OHS, 5 PUs, 5 dips, 10 GHD SUs, 10 back extensions)
$-Out:  Handstand and HSPU practice (36 second handstand hold, still need to get about 2-3 inches lower on the HSPUs)

25, 50, 75 Squats
25, 50, 75 Pushups
15, 25, 50 Pullups
25, 50, 75 Situps

got a visit from Pukey TWICE, had some trouble with pullups, but cranked them out anyway, and got a time of 17:37….......  it IS possible to feel awesome/shitty/ninja-ish all at the same time!!!!! 

anyway, beast of a WOD, cant wait to try it again, with the full Rx’d pullups!!!!

Pack:

15 squats, pushups, pullups, situps
25 squats, pushups
25 assisted pullups
25 situps
50 squats, pushups
50 assisted pullups
50 situps

Time - 18:19

I decided for the large number pullups workouts I’m going to do what I think I can by myself then do assisted for the rest to make sure I get the reps in within a reasonable amount of time. I know I can do all the pullups by myself but it’ll take an extra half an hour or something…haha. Hopefully this way my pullups will increase over the long run and I’ll be able to do more pullups by myself

Thanks all!! It was a killer wod

puppies:  12:31:11

pullups were assisted - 30# - 30# ( 5-5-5) - 35# (6-6-6-5-2)

Burpees - 58!

28:42 PR

Got this done in the motel fitness center this am. Had to wait 30 seconds or so for pull up bar on the set of 50 about the same for 75, then knocked out 5 sit-ups before it was free. Also could have finished push-ups a bit faster but knew I would have to wait for chin up bar.

29;37 on 10-31 with feet anchored on sit-ups.

Saturday 100227

Warm up:  Calisthenics, stretching

Pack:
For time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups (15 regular, 10 assisted)
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups (10 regular, 40 assisted)
50 Sit-ups

Time:  14:29

375 Crunches

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

As Rx’d 21:45

I have been at a coaches clinic and staying at a hotel the last two days and was unable to do the squat WOD yesterday, so I did JT instead.

JT
21-15-9
HSPU, Ring dips, Push-ups

As Rx’d 9:15 (PR’d by 4:07. Didn’t have ring dips last time so I did bar dips, 3:1)

SATURDAY 100227
For time:
Puppies:
5 Squats
5 Push-ups (progressions okay)
5 Pull-ups (beginner or assisted okay)
5 Sit-ups
15 Squats
15 Push-ups (progressions okay)
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
25 Squats
25 Push-ups (progressions okay)
25 Pull-ups (beginner or assisted okay)
25 Sit-ups
Somewhere between 11:03 and 12:09, with somewhere from 20 or 25 pull-ups on last round for least time and 25-32 for most time, lost track.  Also forgot last sit-ups, bud did them for cooldown.  Really messed this one up, but at least did the workout.
Many breaks taken
One mtb tube for pullup assists on first two rounds, two tubes on last round.
Peak HR 144

WOD Pack:  Saturday 100227.  Yikes . . . the 50’s . . .
For time:
15 Squats
15 Push-ups
15 Pull-ups - ALL PULL-UPS STRICT, ALTERNATED GRIP EACH TIME OFF BAR.
15 Sit-ups - ANCHORED.
25 Squats
25 Push-ups
25 Pull-ups - ALL PULL-UPS STRICT, ALTERNATED GRIP EACH TIME OFF BAR.
25 Sit-ups - ANCHORED.
50 Squats
50 Push-ups
50 Pull-ups - ALL PULL-UPS STRICT, ALTERNATED GRIP EACH TIME OFF BAR.
50 Sit-ups - ANCHORED.

TIME = 24:49.  091031 = MISSED WOD.

For time: (Puppies)
5 Squats
5 Push-ups
5 Pull-ups
5 Sit-ups
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups

7:35
and i did beginner pull ups in there instead, still workin up to the real thing

w/u:
1000m row

“CrossFit Total”

Back squat = 155 lb
Shoulder Press = 80 lb
Deadlift = 205 lb (matched PR)

CFT = 440 lb (PR by 10 lb)

beefraher - 27 February 2010 02:00 PM

still workin up to the real thing

Keep workin Bee, you’ll get there!