Power Snatch, Snatch balance, Overhead Squat

Seven rounds for time of:
95 pound Power snatch,
7 reps95 pound Snatch balance,
7 reps95 pound Overhead squat, 7 reps

My Time=20:51 (Thanks to Ben yelling at me I got under 21minuets or a round every 3 minutes)

I liked this one because for the first time ever I felt the groove for snatch. Where I actually was just catching the bar as it went up instead of pushing it all the way. I think I will be better at this lift in the future because of this. I did the first round straight through. After that I learned to do 6 snatches, break and then finish the round straight through.

Jenni did this one with the training bar at a time of 17:46

Handstand push-ups, Squats, Pull-ups, Push-ups

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Handstand push-ups= 87
I tried to do these like Clayton suggested at 5 every 30 seconds but after about 50 I did not have the strength to go deep as I should and come back up. So I had to switch to doing 4 and 3 at a time. My last set only had 2.

Squats=211
I am so pumped about this. Outside of dead arms my body was still charged so I went into this with a full tank of gas. My original plan was to do 50 each minute by 25, shake legs + 25 and shake legs. That worked for the first two minutes then I fell behind but I just gutted it out real hard for the last minute. The main thing I am happy about with my squats is they were good deep squats with a hip thrust when I stood up. I have been playing around with the arm swing like I have seen on videos. I also, had fresh legs because I did not run today due to the snow.

Pull-ups=55
I did 10 and made a mark on the paper. I could see I was not going to make my goal of 60 so I switched to 15 but it was too late. I ran out of time with 5 left. My sets were 10,10,10,15,10

Push-ups=54
I did 10 took, one deep breath and 10 more for the first 40 and gassed out the last 14

Total=405

I did take a very short break like Clayton and Ben on this one. I think I want to do it straight through next time and see how much it effects my numbers.

Back Squat

Back Squat 1-1-1-1-1-1-1 reps

225-5times

275
315
325(F)
275
285
295
305

I am 10 pounds of my pr. However, that was in June and I had been lifting more and I also went with out a belt. I really need to get better.

Clean, Bench, Overhead Squat

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Bench=260
Clean=210
Overhead squat=245

Total=715

I have already started doing push-ups because I am unhappy with my bench. I was also very frustrated with clean. My old PR was 210 and I could not go up a silly 5lbs. However, 210 was much easier to get than last time.

500 rows + Thrusters

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

Did SDHP to sub for rows

My Time= 18:07

Jenni used a 25lb Kettle bell and 55lb for thrusters but after the first round she droped to 45lbs for thrusters.

Her time=24:00

Deadlifts + Pull-ups

For time:
225 pound Deadlift, 15 reps
50 Pull-ups2
25 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

13:01
I had next to no warm up due to time. Things were upside down from what I thought. The deadlifts ended up being easy and the pull ups were hard. I broke the pull-ups down to 10reps +10 breaths until the set was finished. I felt like I had more gas today. This is probably because yesterday was my first day off in since I started trying to catch up with the sight.

Duble-unders, Back Extentions

Three rounds for time of:
50 Double-unders
50 Back extensions

Time=7:13

Lost rhythm in 3rd round of Duble-unders. This is where I will focus next time.

Clean and Jerk, + GHD's

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Time=11:01

Bogged down in second and third round of Clean and Jerk. I used to just do hang clean untill Ben told me if the sight says clean it is a given that it is a squat clean. I am weeker at the squat clean and that gave me trouble. However, I am at least doing it as Rxed. I will get better.

Burpee pull-ups

100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.


Time=13:37

My strategy was to do 10 real fast and rest for the rest of the minute. It was a good idea but fell apart at about five minutes. Next time I will do 9 a minute and gut out 11 on the last set to try to break 11 minutes. I also miss judged my last burst. I should have hit it about 10 to 15 seconds sooner. I knew I could have done that when I finished. I liked the way I felt at the end outside of being frustrated at my self for waiting too long for my final burst.

Deadlift

Deadlift 3-3-3-3-3 reps

225
245
265
285
225

I went into this one with my back tight. I decided not to use the belt. I was hoping my back would loosen up. It didn't and at 285 it started to shoot spasms. I decided to tone it way down on the last rep. I am looking forward to doing this lift with a fresh back.

"Fight Gone Bad!"

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) (I subbed 45lb kettle bell swings for this)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Wall Ball = 32, 26, 21 Total:79
S.D.H. = 21, 11, 11 Total:43
Box Jump = 43, 32, 25 Total:100
Push Press =16, 15, 12 Total:43
Kettel Bell = 23, 20, 16 Total:59

1st round = 135, 2nd =104 3rd = 85

Overall Total= 324

I obviously need to work on a few things. First, I will get to where I can just push through with out stopping during the exercise time for a breath. This is my #1 goal. Second, I have to trust my back more with S.D.H. Third, I have to get better at throwing weight above my head with push press and finally, I need to keep the medicine ball from dropping lower then chest level on wall ball. I did miss my record by 19 but it is not as bad as it sounds. I know wall ball takes longer then thrusters. Also, my K.B.S. are different. I used to just swing the bell where I could see under it. Now, I swing it all up where my arms are straight up and I also drive my chest through the swing. This takes a little more effort and a lot more time.

AUG. 7 results
Wall-ball, 20 pound ball (subbed 45# BB Thrusters): 28, 25, 20 (73)
Sumo deadlift high-pull, 75 pounds: 17, 17, 12 (46)
Box Jump, 20” box: 30, 20, 21 (71)
Push-press, 75 pounds: 17, 13, 10 (71)
45# KB Swing* (No Rower): 27, 26, 29 (82)

Total:343

June 24 results
Thrusters (45 lbs): 31, 20, 16
Sumo DL (75 lbs): 21, 17, 10
Box Jump: 32, 17, 20
Push Press (75 lbs): 11, 10, 11
Dip 23, 20, 11

Total: 270

Jenni's workout--

Wall ball (8lb) 33, 30, 29 Total: 92
S.D.H.(25lbs) 18, 16, 15 Total:49
Box Jump (little Box) 47, 45, 45 Total:137
Push press (25lb bar)16, 15, 12 Total;59
K.B.S. (20lbs) 23, 23, 23 Total: 69

1st round=147, 2nd=131, 3rd=128

Overall Total:406

Aug. 7 Results

Wall-ball, 20 pound ball (subbed training bar Thrusters): 20, 20, 14 (54)
Sumo deadlift high-pull, 55 pounds: 7, 7, 7 (21)
Box Jump, 12” box: 45, 35, 37 (117)
Push-press, (training bar): 12, 14, 10 (36)
20# KB Swing* (No Rower): 25, 24, 32 (81)
Total:309

Jenni did a great job. She had a big pr but less weight for S.D.H and a smaller box. The push press bar was probably a little lighter also.

Body Squats + Pull-ups/ Push-ups = 60

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Squats Pull/push-ups
58 2
54 6
50 10
52 8
49 11
50 10

Arms and chest are kind of sore form Lynne yesterday so I just decided to make it about a 50/10 mix.


OOPS!!! I just went back and read my blog and Clayton's. I did not read that I was supposed to keep going. So I just stopped after 12 minutes. I could have gone for much longer. This explains why I thought the WOD was so easy today. I am a little mad at myself but I have not taken a break for a long time and I am back to running over 4 miles in the morning. With Lynne yesterday and Fight gone bad tomorrow I will just have to live with it.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Bench= 20 13 12 9 7 Total= 61
Pull-ups= 40 26 30 25 23 Total= 144


Results on 7/29/09
Bench= 15 10 8 7 7 Total=47
Pull-ups= 30 21 21 21 22 Total= 115

At first glance this looks like a big PR. However, I did this work out right after another one back in July. Actually, I am pretty sure am still playing catch up to where I was. But it really feels good to be going in the right direction. I feel like I ether am getting in better shape or I am loosing ground. There is no such thing as maintaining. People who say that are just denying their decline.

Lunge, Broad Jump, 200

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-Jumps, 100 meters
Run 200 meters

Time:12:15

Push Jerk

Push Jerk 1-1-1-1-1-1-1 reps

145
155
165
175
185
195
205(f) did not have my mind right!
205

I was hoping to break 200. I feel good especially after yesterday's arm workouts

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Time: 5:48

I am along ways from 800 time. Tried the butterfly kip on first set of pull-ups that was a mistake should probably stick to old method on this one.

Jenni went back and did this one on 1-23-10. She used the training bar and did something that split the difference between a pull-up and an inverted push-up. Her time was 4:44. She is ready to go to a normal 45lb bar and pull-ups with the help of a tall box or someone holding her feet from behind.

Walk on hands, hold handstand, handstand push-ups

Three rounds for time of:
Walk on hands,
100 feet Hold handstand against wall for two minutes15
Handstand push-ups

Post total time to comments MINUS the six minutes of static handstands.

Time - 6min = 9:58

Power clean 1-1-1-1-1-1-1 reps

Power clean 1-1-1-1-1-1-1 reps

155
165
170
185
195
205
215(f)
215(f)
210

My pr for hang power clean is 185 and my back has been pretty tight so I feel pretty good about this. I went into it real light not knowing what my back would do, got some confidence and after the first three and started pushing it. I would have liked to have gotten 215 but did not want to damage anything. Next time

Wall ball and pull-ups

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

I did thrusters with the bar since we don't have a 20lb bar

Time:22:51

"Barbra"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Time:21:24

400's, GHD, Hip Extensions

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

Time:20:35

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


27 rounds with two seconds left.

This is way of my old record for two reasons:
1. I am not in the crossfit shape I was in last time I did this

2. I really focused on getting full extension on the top of my body squat.

Snatch 1-1-1-1-1-1-1 reps

Snatch 1-1-1-1-1-1-1 reps

115
125
125
125
135
135
135

I droped 135 a few times so I just stayed there and work on form. It looked much better once I was done.

Row 5K

Row 5K

I subed 500 SDHP

Time:29:40

"Angie"

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time:17:20

Deadlift 1-10-1-20-1-30 reps

Deadlift 1-10-1-20-1-30 reps

315-1
225-10
275-1
185-20
275-1
135-30

Total:1410

I was really scared my back would give out at the end of the workout, hence the light weight.

Front Squat 1-10-1-20-1-30 reps

Front Squat 1-10-1-20-1-30 reps

225-1
185-10
225-1
175-20 (think this was the weight, it was a few days ago)
225-1
155-30

Total: 1190

Bench press

Bench press

1-10-1-20-1-30

245-1
185-10
225-1
175-15,5
155-16-14

885=Total

It has been so long since I benched. Felt like I was trying to feel my way through the dark. The single reps were way way too easy and I had more trouble with the longer reps than I thought I would.

Deadlift, handstand push-ups

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Time- 11:00

Back is still sore, probably good for the long run because it forced me to go deep in legs on deadlift.