Tabata

Pull up - 5/5/5/5/5/5/5/5
Push up - 7/7/7/7/7/7/7/13
Sit up - 10/10/10/10/10/10/10/10
Squat - 13/13/13/13/13/13/13/13

Total: 279

Back Squats

Back in February my 1 rep max was 165. Today I made it to 170 and could have gotten 175, but did a 10lb jump instead because it didn't seem too bad. Oh well.
170 it is.

St. Patty's Day

I have waited for this one for a whole year! FINALLY it came!

100 burpees for time plus one pint (bottle this year) of Guiness for time.

Last year was 14 something.

This year was 10:08 on burpees and 11:20 with the beer.

It's very difficult to drink beer from a bottle when you can't breathe. Note to self: bring a pilsner or big cup next year.

400 meter repeats

I took some time off. Starting back slow. Did 400 meter sprints today. x 4

1. 1:16
2. quit bc of shoulder then decided to jump back in and NOT swing it back and forth.
3. 1:45
4. 1:28

I am well pleased with 1:16. Level 3 Skill Test is 1:19.

It is good.

Tomorrow is the big day! I've been waiting for this one for 1 year.

Back Squats

95/115/135/140/155

Failed the last one of the last set.

155 is my one rep max, so now it's my TWO rep max.

Squat, Push, Swing and Pull Ladder

Warm Up:

3×15 Back 2 Back plate pass

3×50′ Lateral Sled Pulls (scale weight)

3×15 Wall-ball

WOD:

100 Squats

75 Push Ups

50 Kettlebell Swings

25 Pull Ups

Rest 3 Min

25 Pull Ups

50 Kettlebell Swings

75 Push Ups

100 Squats

Holy cow. This was rough and it took forever, but I wasn't dying. Think my endurance is simply getting better. That only took a year and a half.

Time - 38:05

Only finished about a minute and 1/2 behind Ox. Feeling good about that.

100 Push Ups for time

Hurt my back the other day so Hughey had me do this.

6:10

Filthy 50

“Filthy Fifty”

50 20” Box Jumps
50 Jumping Pull Ups
50 Kettle Bell Swings
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press (45#)
50 Back Ext
50 Wall Ball (20#)
50 burpees
50 Double Unders

Warm up was way better this time. 5 of each thing.

Time back in April was 44:50

Today - 38:53

That's 6 minutes shaved on in 10 months. I don't think that's very good progress. I think I should have shaved off far more than that.

Grace

Did this back in October at 8:45.

Warm-up:

3×15- PVC Pass Through

PVC Overhead Squats

Back Extension

Knees To Elbow

Strength:

5×1- Weighted Pull-Up

Met Con:

“Grace”- 30 Clean and Jerks for time (135/95)

Weighted pull ups: 16 pounds

Time - 7:47

300

Today was Chris' 300th WOD. Congrats! It's been AWESOME working out with you over the last year and a half. Thanks for talking me into it!
(even though I hate it.)

“300″

25 pull ups

50 deadlift (95# and 135#)

50 push up

50 box jump (24”)

50 wipers

50 Kettlebell Clean and Press (25 each side with 1 pood)

25 pull ups

I did the before on March 24th, 2009. My time was 43 minutes. We did "wipers" today instead of knees to elbows".

My time today was 24:39.

21 minutes better than last time.
Quite an improvement.
That's great since I rarely improve.
wahoo!!!

Jackie

“Jackie”

Row 1000M Row Link

50 Thrusters (45#)

30 Pull Ups

Time - 14:21

Didn't want to go nuts on the row because that's what messed up my shoulder for two months. It bothered me today, but it was tolerable. No problems now. Doing the thrusters after the row is tough on the entire upper leg. Doing pull ups is just tough, whether I just rowed a 1000 meters and did 50 thrusters or not.

Right around now is Chris' 300th workout. In honor of the founding member, we are about to do 300 again.

Totals

Haven't totaled since August 24. Shoulder issues.

Last total:
Shoulder Press: 80
Back Squat: 155
Deadlift: 250

Today:

Press: 85
Back Squat: 165
Deadlift: 255
TOTAL: 505

Not a big increase. Backed off for two months bc of shoulders. Plus eating habits went down. But I don't anticipate ginormous jumps anymore. Reaching maximum capacity I think.

Elizabeth

I think this is new. I don't recall ever doing this one before.

Warm Up:

3x each

10 inch worms

10 KB Sumo High Pull

10 jiu jitsu sit ups

then

10 HSPU or 10 DUs in a row

Strength:

1-2 warm up sets – shoulder press

1 x 20 shoulder Press (aim for 60-65% of 1RM)

WOD:

“Elizabeth”

21-15-9 reps of:
Clean
Ring dips

Use appropriate weight for your strength level

Sub weighted pushups for ring dips

I had to do dips on the pvc thingys to protect my shoulders. They started to holler at me immediately on a simple practice dip. So that was a no-go.

But this was good. I really liked it. Guess bc it was so short.

Time - 5:25

5K

31:10.

I thought this was a great improvement over the last time of 35 something. But then I remembered that running on River Rock was actually slightly longer than a 5K. It was 1.8 miles one time around before.

The difference being this time, however, I wasn’t all breathy. I just kept a good pace and it was actually good. it’s the only time I’ve ever not been wanting to die on a run.

And it only took a year and a half.

Hang Clean/Push Jerk/Box Jump Chipper

Warm Up:

Dynamic Range of Motion

30 Double Unders

15 Pistols per leg (Use Resistance Bands to Scale)

Max Rep Push Ups (1 Set)

WOD:

50 Hang Clean (115# or 67#)

50 Push Jerk (95# or 45#)

50 Box Jumps (24″ and 20# ball or 12# ball)

Time - 13:45.

I actually jumped on a box with a weighted ball. 12#.

This was a good WOD, but by about rep 35 it was really hurting on each one. I felt tears of anger or whatever emotion that builds up in me coming on during the last five of each one. But no leakage.

Back Squats

5,5,5, 3, 3, 3

115/135/135/140/140/140

Have GOT to remember to put my thumb OVER the bar. Makes all the difference in the world.