Front Squat 5x3

11-30

229.8

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

245
275
300
320
340 PR

Back is a little tight from Linda…suprized and pleased with 5lb PR. Hit the bottom on all of them, last rep bar slipped from top of shoulder to delt/bi tie in.

9-15...335
6-25...330
5-5...325
3-25...295

"Joshie"

11-29

227

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

23:59
Did a mixture of tuck and regular pull-ups…DB Snatch was a squat snatch compared to last time…frozen hips. I was able to drop my hips a bit to catch it, but not as low as they should be. They were from the floor after 1st set after seeing my wo partner doing it.

17:22 in Feb doing regular pu and snatch was more of a DB swing

"Linda"

11-28

225

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight


As Rx’d

BW is 225 lbs

DL-340
BP-225
PC-170

31:09 PR

38:48 in Aug @ 240 lbs

Last day at the in-laws and had to get this one in. Went to the Y and set this up in the corner, no bumpers, chalk or decent bars. Overall pleased with my time.

20 mins of: DUers, GHD, EXT x 15

11-26

227

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Scaled to:

20 mins of:
15 tuck jumps
15 sit-ups
15 supermans

16 rds ± 15 jumps

Legs were so tight and sore I am suprized that I could get off the ground, but feel much better now. The unanchored sit-ups bogged me down, but were better than doing GHD. I got a good sweat going, but my heart rate did not seem to get that high…probably from the slower pace on the sit-ups…dunno

Happy Thanksgiving!!

400 M Walking Lunges

11-25

227

400 meter Walking lunge

400 M(1/4 Mile)... according to my father-in-law his lane is 80 Rod and 1 Rod is 16 and a half feet which is 1320 feet, or a quarter mile

19:44 in 384 steps

SP, PP, PJ

11-24

228

SP 185, 205, 230, 245 F, 235 F, 230… Went up too fast
PP 190, 205, 225, 235, 245… Need to concentrate on locking out at the top
PJ 165, 185, 205, 215x2, 215x1..not my best lift, really wanted to put on wrist wraps and keep going, but running late for a meeting

All lifts were down from the last time I did this WOD..but Iam about 10lbs lighter, and I was rushed for time with little rest between sets…

SP 185, 205, 230, 245 F, 235 F, 230

PP 190, 205, 225, 235, 245... didnt lock out

PJ 165, 185, 205, 215x2, 215x1

SP 255 on 9-21,250 on 7-5 and 265 on 4-7
PP 250 on 9-21, 245 on 7-5 and 255 on 4-7
PJ 220 on 9-21, 220 on 7-5 and 215 on 4-7

Burpies, Body Weight Back Squat

11-23

231.4

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps (235#)

4 rds + 2 burpies

finished 5th rd after time

21-15-9 HSPU, 400M Run, Weighted Pull-ups

11-22

229.4

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

16:20

used 35#... probably should have gone 25#, HSPU were legit

Deadlift 7x1

11-20

228.6

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

365
385
405
430
455
465 F
465 F
405x5

Not feeling this morning.... didnt sleep well.. and kind of run down

10-25 485
9-22 475.5
9-7 475
7-21 455

"Elizabeth"

11-18

229.0

21-15-9 reps of:
Clean 135 pounds
Ring dips... 63, 45, 27 regular dips

7:17 PR

10-2 5:59 (hang cleans)
9-2 8:35
4-30 9:02

"Fran"

11-17

231.4

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

2:25 PR

all unbroken... a bit sloppy, going for speed not form

10-11 3:03
2-15 12:00

"Angie"

11-16

230.6

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

19:39 PR

pull-ups did 20, 10, 10, then 5-7
push-ups did 50, 25, 25
sit-ups were slow and steady, break at 50
squats good and low... moved toes to stay unbrocken

9-26 21:43
4-20 24:13

Push-jerk & L pull-ups

11-14

228.6

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups... tuck pull-ups

7:59

"EVA"

11-13

226.8

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps (70# DB)
30 Pull-ups

59:39

This really sucked.... hip is still bothering me, it might have made 5-7 mins difference with the 800's

Clean and Jerk 7x1

11-12

225.2

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

Went upto 225... put on 245 and failed falling off the platform into the power rack hitting my hip on the safety bar.... done for the day... next time I need to go up 5lbs at a time.

9-5
185
195
205
215
225
235
245
255 F
250

"Cindy"

11-10

226.8

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

23 Rds + 5 + 10 + 8 (23)

27 + 15 reps PR on 8-24
25+5 on 7-27
22 on 6-9
19 on 5-15
13 on 2-9

5K

11-9

228.6

Run 5 K

29:39 PR

10-9 did 34:52... 9-4 34:42, 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

Filthy Fifty

11-8

228.6

For time:
50 Box jump, 24 inch box... small box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball... 45# Thrusters
50 Burpees
50 Double unders... tuck jumps

27:19

15:09 after EXT... thrusters were 20-10-20 and very slow but steady pace on the burpies

7-19 did it in 33:43 (4-23 did it in 43:35 and only did knees to chest) Finished EXT at 18:30, thrusters (sets of 10) and especially the burpees (sets of 5) took it out of me for sure

Power Snatch & Push-ups

11-6

228

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

15 rds

Death by Pull-ups

11-5

227.4

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

17 rds + 10 reps PR

8-13 did 15 rds + 8 reps

"Crossfit Total"

11-4

227.4

ALL RAW NO BELT OR STRAPS

Back squat, 1 rep... 460 +5 raw PR
Shoulder Press, 1 rep... 220 +5 from last
Deadlift, 1 rep... 495 +10 raw PR

CROSSFIT TOTAL = 1175

BACK SQUAT 10-13 = 455... 9-7 was 455 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 10-13 = 215... 9-7 was 245.... 5-26 was 245... and 260 on 3-11

DEADLIFT 10-13 = 485... 9-7 was 475... 500 on 5-26 and 505 on 3-11

5 Rds: 95# Snatch & OH Squats, 400M

10-2

228.8

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

18:20

did power snatch from the floor

OH squats are not my best lift, hard to keep the weight straight and get very low

4 800's

11-7

228.6

Four rounds, each for time of:800 meter run

4:03 PR
3:45 PR
3:38 PR
3:32 over all PR

in the afrternoon on treadmill with plenty of rest between

8-10 did it in 1. 4:38... 2. 4:43... 3. 4:38... 4. 4:35... 5. 4:32 in am on treadmill

25/50/75 Squats, Push-ups, Pull-ups, Sit-ups

10-31

229

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

29:37

anchored feet under DB's for sit ups