"Nancy"

5 rounds for time of: 400 meter run

95 pound Overhead squat, 15 reps

2:25
2:36
2:37
2:43
2:41
Time 13:04 (39 sec. PR)
Nov. 12 2010 = Time - 13:43
July 15 2009 = Time14:47

This is a good PR although I think I may be running a little far when I do stuff at the Farm and the 13:43 time was on the farm.  I would like to do each split under 2:30 and Then I will be a sub 12:30.  Something to shoot for.  Leg did better than I thought it would.  With my back, I am having trouble extending my left leg sometimes.  But I warmed up pretty well and it did not seem to matter.  I did hit a handle bar the when I went to rack the weight the first time and nearly dumped it but didn't.  With the location of the pull-up handles I did have to rack it kind of slow but that wasn't a big factor.  Happy with the PR and slow back improvement.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

21 Thrusters = 36:45
21 Pull-ups = 24:16
1:00.6
15 Thrusters = 39:00
15 Pull-ups = 21:42
1:00.44
9 Thrusters = 28.98
9 Pullups = 17.14
2:47.14  = BIG PR!

Jan. 6 2011:
1:06.76 Rd 1
1:07.72 Rd 2
:45.94 Rd 3
Time 3:00


Sept. 10, 2010 =3:29
May 26, 2010 = 4:59
Jan. 10, 2010 = 5:49

WOW!  I can't believe I got that time.  My back has been messed up and I have been limping along for a little while.  I think this actually helped me some because I have taken a little time off and my body felt pretty charged today.  I also put a step up to the pull-up bar and moved the thruster bar over which took out a few steps and saved me some time that way.  To get faster I need to speed up my second round of thrusters and I lost my kip and hung on the bar a little bit before doing my last pull-up which cost me at least a couple of seconds.  Big day very happy with outcome.  Also, Ron is really breaking through he took off another :50 or so.  Great job man!

Deadlift, Squats, Push-press

For time:

225 pound Deadlift, 21 reps (Subbed 11 muscle-ups and 10 pull-ups)
50 Squats
135 pound Push press, 21 reps (Subbed handstand push-ups)
225 pound Deadlift, 15 reps9 Subbed 8 muscle-ups and 7 pull-ups)
50 Squats
135 pound Push press, 15 reps (Subbed handstand push-ups)
225 pound Deadlift, 9 reps (Subbed 5 muscle-ups and 5 Pull-ups)
50 Squats
135 pound Push press, 9 reps (Subbed handstand push-ups)

5:09
4:58
3:32
Total time = 13.41
I did this one on the farm after the ride to Kansas really messed my back up.  I got out of the car limping and was in pain for the next 18 hours.  That is why I had to sub so much.  However, my back did loosen up after the WOD.

Rope, Climb, Ring Dips, Wall ball

Complete as many rounds as possible in 15 minutes of:

15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

I got 7 rounds + Rope Climb and all the ring dips.  Finished 8 in 15:54

Went like this:
1:15
1:30
1:52
2:18
2:50
2:17
2:08
1:40


Just not feeling it with my back.  It was talking to on the rope where I thought it would be fine.  However, I have really improved in the last few days.

SDHP, Burpees ground -to-overhead, toes to bar, lunge, sprint

For time:
Row 20 calories (SDHP)
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint



Time 15:54
 
The round of 40 sucked.  I started at the two minute mark and did not finish until eight something.  I did not help that I dropped a weight on my foot and filled my sock with blood.

Pull-ups, KB Swings, Double-unders, Overhead Squat

For time:

100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Time 23:40

This one is a good shoulder workout.  I started with sore arms especially my right one and that affected my pull-ups.  The entire WOD was just a mental battle.  I have been taking it easy with my back and lost a little ground.  Now I am playing catchup a bit.

Bayless med ball situps, Walking on Hands, Running backwards, Sledge Hammers

7 rounds for time of:
 5 Bayless med ball sit-ups
Walking on hands 40 ft
Running backwards 40ft
10 sledge hammer Left
10 sledge hammer Right

1:37
1:44
1:43
1:57(fell down on hands)
1:53(fell again)
1:51(fell again)
1:44

Total- 12:32

After the chiropractor I think I am improving.  I don't want to take any steps backwards So I skipped yesterday's WOD and made up my own today.  The only thing I kept from the main page was the 7 rounds the rest was just off the top of my head with the idea to take it easy on my back.  I don't think I did any damage and I am going back to the chiropractor today.  Hopefully, I will be 100% again soon.

Pull-ups and Brupees

For time:

50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Time - 28:57

I should have gamed this a little more.  I did the first round of Pull-ups and burpees unbroken and paid for it for the rest of the WOD.  This thing really hurt.  I hurt from fatigue and the burpees kept shooting pain in my back when I would get up.  Anyway, I am glad I did it and I am glad it is behind me.

"Amanda"

Three rounds, 9-7- and 5 reps, for time of: Muscle-up
135 pound Squat snatch

6:14
1:13
2.43

Total time = 13:11

The English teacher in me is not happy.  This seems unclear.  It is three rounds with the 1st being 9, 2nd being 7 and 3rd being 5 or is it three rounds with 9,7, 5 being one round?  We did not know.  I started thinking it was the longer one.  After first round I thought it was the shorter workout but now that I look back I think it is the longer one again.  Anyway, this is what I did and my back is driving me crazy.

Double unders, Tire slams, Toes to bar, 400

3 Rounds

40 double unders
20 RT side tire slams
20 LT side tire slams
10 Toes to bar
Run 400m
Time 14:15

We skipped the snatch WOD due to our messed up backs and did this one instead.  I have actually made an appointment to the chiropractor.

Deadlift and box jump

21-15-9 reps for time of:

315 pound Deadlift
30" Box jump

Back is really messed up I did 315 six times and decided to drop to 225.  I hate to scale down but I was afraid I would make things worse.  Finished in 11:42

Run, Handstand push-ups, Row (SDHP)

Run 1000 meters

30 Handstand push-ups
Row 1000 meters (subbed SDHP)

Time 8:30

The 100 SDHP were harder than I thought they would be.  I had to make myself do them unbroken and I did not think that would be the struggle it was.

Chest to Bar Pull-ups, L-sit hold

Complete as many rounds as possible in 15 minutes of:

15 Chest to bar pull-ups
30 second Ring L-sit hold

I got seven rounds + 8 Chest to bar pull-ups

This is a PR by the 8 pull-ups

Swim and Push-ups

Five rounds for time of:

Swim 50 meters
25 Push-ups

I did this one at state and don't remember the time.  I think it was 12 something.  I do remember being very dizzy on this one.

Mile

Run 1 mile

I lost my time which is probably a good thing.  It was 6:20 something.  I wanted it to be in the five something range but I was having trouble getting my left let to stride out without shooting pain through my body. 
Also, my legs were heavy from all the body squats the day before.

"Wilmot"

Six rounds for time of: 50 Squats
25 Ring dips

1:52
2:19
2:44
2:43
2:16

Total time of only five rounds: 11:56

I did this when at home after the state meet.  Pretty tired but did it anyway.  I messed it up and only did five rounds instead of six.  Just a dumb mistake. 

Weighted pull-ups

2-2-2-2-2-2-2 reps

25
50
60
70
80
85
90

I did not feel like I did much on this one so I cashed out with as many reps as possible of pull-ups.  I got 53 so I was a little more tired than I thought.

Thrusters

Thruster 2-2-2-2-2-2-2


I lost my paper but I think it was:


135 (warm up)
145
155
165
175
185
195
205

Deadlift, Push press

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps


Been so long since I posted.  I don't remember but I know it wasn't good.  Pretty sure I did six rounds and went out some where on seventh.  I know Ron kicked my butt on this one.  Good job Ron. 

Deadlift, Push press

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps


Been so long since I posted.  I don't remember but I know it wasn't good.  Pretty sure I did six rounds and went out some where on seventh.  I know Ron kicked my butt on this one.  Good job Ron. 

Front squat, Handstand walk, Glute-ham sit-ups

Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet


I am way behind on post.  I think my time was 9:39.  Pretty strong at these exercises so I got a time I was happy with.