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!!!