Snatch 7 x 1

9-29

234.4

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

135
155
175
185
190
195
200 F
200 F

135 x 3

5-7-10 Thruster, Hang Cleans, SDLHP

9-27

235.8

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

11 Rds (PR) in 19:40 (10rds + 12 reps on 8-25)

I was totally gassed at 11 rds, could have started better and probably got 12 SDLHP statred very slow the first 4 or 5 sets. Went in at 6pm... rode my bike back from Eureka Springs, mowed the yard, changed oil in my truck and have not eaten since 9am... time to EAT!!!

"Angie"

9-26

235.4

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

21:43 PR (24:13 4-20)

Pull-ups... did 20, 10 then sets of 7-5
Push-ups... did 40, 20, 25, 15
Sit-ups... tried to stay steady with little rest sets of 20 then 10, break and cat stretch at 50
Squats.... steady unbrocken, good and low... roll at the top

10-8-6-4-2 Squat Cleans & 50-40-30-20-10 GHD Sit-ups

9-25

233.8

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

15:21

Getting better at squat cleans, want to come forward on my toes when I drop to catch it and start to come up. Make Shift GHD machine using elevated bench and toes under the safety bar of a rack

Body Weight Bench, Pull-ups, Body Weight Back Squats X 5 Rounds

9-23

233.4

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

BP (235#) - 27, 17, 17, 15, 25 push ups
PU- 30, 15, 15, 12, 15 assisted on squat bar
SQ (235#) - 20, 15, 12, 25 body squats, 25 body squats

Totally gassed after the first set of squats, could not catch my breath and felt like I was going to puke.... ran short on time (7:15) afte the 3rd set so modified the last 2 to get 5 rounds in the WOD before PLC meeting at 7:30

Deadlift 7x1

9-22

234.8

Deadlift 1-1-1-1-1-1-1 reps

ALL RAW NO BELT OR STRAPS

365
405
435
455
470
477.5 RAW PR (475 on 9-7 and 455 on 7-21) ... it was supposed to be 480, but I forgot a 2.5 on one side
485 (F) pulled it to my knees

Wanted to go back and do 480 and then put on a belt to try and to get 500 but had to go to the BLT meeting.

SP PP PJ

9-21

235.4

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 185, 205, 225, 245, 255 (250 on 7-5 and 265 on 4-7 at 265)
PP 185, 205, 225, 240, 250 (245 on 7-5 and 255 on 4-7 at 265)
PJ 165, 185, 205, 215 (F), 220 TIE PR (220 on 7-5 215 on 4-7 at 265)

HSPU and L Pull-ups

9-19

234.4

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

16:55

did tuck pull-ups, did first set of HSPU unbroken and it was down hill from there.... after 15 I was only going down a couple of inches and could only get 3 or 4 at a time

"Daniel"

9-17

235.8

"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

21:08

Did not push it as hard as I should have, especially on the pull-ups, but I was pleased with my time. I need to change the tape on the tall racks or go back to the smaller ones. I was concerned about my calluses ripping off and did sets of 20, 15, 15 on the first 50 then 10, 10, 10 and could do 20 on the last set so I know I could have done better...

Front Squats 5x3

9-15

232.0

Front squat 3-3-3-3-3 reps

275
290
305
320
335 PR

(6-25 did 330, 325 on 5-5 and 295 on 3-25)

First am workout, did Annie as part of my warm up

"Annie"

9-14 on 9-15

232.o

50-40-30-20 and 10 rep rounds of:
Double-unders... tuck jumps
Sit-ups... mixture of sit-ups and crunches, tail bone still raw from Barbara

8:59

first am workout... missed this one yesterday with Taylor being up at 4am and the JV game in Log-Rog

"Diane"

9-13

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

This was a killer on an empty stomach after church and mowing the yard around 4:30,,, had some PB banana toast at 9:15... had to break up HSPU in sets of 3-5 after getting 12 on first set

10:13

5:38 on 5-18..... I must have done piked HSPU

"Barbara"

9-11

235

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

All were legit full sit-ups and squats

4:18
4:56
4:58
5:32
6:14

25:58

4:28 4:25 4:45 4:48 5:05 on 6-8 with full sit-up and half squats (23:31)

1. 2:46 2. 2:52 3. 3:56 4. 3:57 5. 3:52 on 3-3 with crunches and half squats (17:23)

Push Jerk 5x3

9-11

235.4

Push Jerk 3-3-3-3-3 reps

All were good jerks... no pressing at the top

185
205
225 PR Raw
245 F ,,, got one, .... need to do 235 first next time... came down too hard
245,,, with wrist wraps
255,,, with wrist wraps PR with wraps

Have not done sets of 3 before, and my form usually turned into a push press... especially abobe 245# or 250#

7-5 did 250x5 @ ap 250
5-5 did 250x1 @ ap 265
4-10 265x5 @ ap 265
3-18 did 285x1 @ ap 270
2-25 did 245 x 1 @ ap 280
2-8 did 155x5 @ ap 280+(first time to jerk,... not to be a jerk :)

100' Lunges with 30# DBs, 30 Box Jumps, 20 30# Weighted Pull-ups x 4

9-9

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

25:08 PR (34:42 on 5-17)

I thought my mind was right but I guess it wasn't.... Had no explosion or knee drive so did 30 step ups... fell on the box twice, yeah really... with as much explosion as I could... lunges could have been deeper... pull-ups used 25lbs for the forst set, then used the weight for 15 on the 2nd 10 on the 3rd and 5 on the 4th... so did 30 total sets 2-4....

CrossFit Total

9-7

"CrossFit Total" = 1175
Back squat, 1 rep... 455 PR going ATG, just a touch high (425 on 8-1 with tight spot, and was over 500 before going ATG, and 600 in March at 275lbs)

Shoulder Press, 1 rep... 245 (245 on 5-26 and 260 on 3-11)

Deadlift, 1 rep... 475 (500 on 5-26 and 505 on 3-11)

400 M 25 Burpies x 6

9-7

6 rounds for time of:
Run 400 meters
25 Burpees

3 rounds in 19:42

only did 3 rounds before Clayton showed up and time to start CFT.... missed the day before recovering from my reunion

Clean and Jerk 7x1

9-5

Clean and Jerk 1-1-1-1-1-1-1 reps

185
195
205
215
225
235
245
255 F
250

5 K

9-3

Run a 5K

34:42 PR (7-20 34:59 on treadmill, 35:06 on 6-15, 40:54 on 5-25 and 36:46 on 4-9 on treadmill... estimate after plug came out)

"Elizabeth"

9-2

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds... power cleans
Ring dips... did 63, 45, 27 regular dips

8:35 PR (4-30 did it in 9:02 and clock did not start until 2nd set)

1000,750, 500M Row, 21, 15, 9 Thrusters & Pull-ups

9-1

For time:
Row 1000 meters... ran 1 mile
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters... ran 800 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters... ran 400 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

29:51

accidentially did 30 thrusters and pull-ups the first set... ran 1 mile unbrocken

Weigted Pull-ups 7x1

8-30

Weighted pull-ups 1-1-1-1-1-1-1 reps

35
55
70
80
90
100
110
115 F ....got it to my eyes

not much rest betwen sets

95# Power Snatch & 400M x 5

8-29

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

21:50

Started slow with a guey cinnamon roll fresh on my stomach... last 2 sets of snatch were unbroken 1st 3 in sets of 5-7.... should have been under 20:00 for sure

OH Squats

8-28

Overhead Squat 3-3-3-3-3 reps

135
145
155
165
175
185

did this in a rush before we left for Nevada.... can not seem to get a groove, either too far forward or back... shoulders are not very flexible