Couple Days Results

Thursday was a good day!
Just a big sweat and work...

EMOM x 20:
1 = HR Push Ups
2 = 15 Cal Row
3 = 15 Med Ball Squat Cleans
4 = 50 D/U

JB, Daliege & I completed this ... The Med Ball Sqt Cleans were deceptively tough... Double squats on each rep after rowing...

Then did this little worker
EMOM x 5 ~ 4 Strict HSPU
75 Cal Row
EMOM x 5 ~ 4 Strict HSPU

FRIDAY (HELEN)

3 RFT ~
400m Run (200 & Back)
21 Swings (55/35)
12 Pull Ups

Witt ~ 15:53 (mod Pull ups)
tb ~ 10:39 (PR by 7 sec...not much, but every second counts - someday sub 10!!)

Previous Times HERE

PLUS:
Skill Transfer
Work to a heavy set of 3 Shoulder Press (from Split Jerk Position)
*perform a Split Jerk...hold that position and perform 3 Shoulder Press
59-195-115-125-135

Wheels Up (CFNE)

From an easy (yea right) day to THIS?!?!?

For Time:
40 Cal on Bike
30 Box Jumps (24/20)
20 TTB
10 Power Cleans (185/135)
20 TTB
30 Box Jumps
40 Cal on Bike

D went on recumbant for 1st & I took the Keiser...then switched for the finish

For Time:
3 x 8 UNBROKEN Power Cleans (155#)
3 MIN REST
3 x 12 UNBROKEN Power Clean (135#)
*take as much or as little rest as you like, but you MUST get your reps UNBROKEN...so...if you start your 2nd set of 8 but get 6 and let go...start it over at 1! Choose wisely and remember... You are going for total time!

5 RFT ~
75 D/U
30 Sec rest after each set!

Daliege ~ 12:40
tb ~ 12:25 / 8:22 (2:08 for 3x8...5:08-8:22 for 3x12) WOW! / 5:54 (I think...this was with class)

Masters Qualifier #1

Tomahawk (CFNE)
21-15-9
Calorie Row
Thruster (95#/65#)

tb ~ 7:28
There was a 20-25 sec break b/t Row and Thrusters...walking to the Thruster bar and just catching my breath. Something I need to get better at...also 10-15 from Thruster back to Rower (they were not right next to each other).
21 Cal ~ 56sec / 2:55 (14-7)
15 Cal ~ 4:06 / 5:41 (5-5-5)
9 Cal ~ 6:39 / 7:28 (9)
Set of 15...did 5-5-5 with 5 breaths b/t each...Probably should have tried that with the 21...7-7-7 BUT went with the 14-7 & took 20-30 sec after 14 to grab bar again...then 4 in a row with 3 singles resting on the lockout took a while.

Not the most fun I have had in the wt. room, but one that will definitely have to get after again!
Under 7 minutes is possible... UNDER 6 is a Goal!

Toughness...

Thursday

El Fuego (and the legs were!!!)
EMOM x 20:
1st = 10 Burpee Box Jumps
2nd = 15 Cal Row
3rd = 15 Cal Bike
4th = 20 Abmat Sit Ups

Oz ~ Complete w/ Running Lap (or two) vs. Bike
JB ~ Complete Rx
Daliege ~ Complete Rx
tb ~ Complete Rx

Don't think I could have made a 24 min workout of this...moving from Row to Bike was tough...
Also, was getting burpees rather quick...felt good but really spiked HR...

STAN ~ performed Marathon Monday ... Bastard did it in 34:00! Unreal!

Friday

Slingshot (Masters Qualifier Event #4)
For Time:
55 Bar Facing Burpees
34 OHS (95#/65#)
21 Muscle Ups

Witt ~ 14:24 (Reg. Burpees / 45# Bar / 7 sets of Mod. PU + 4 Push Ups)
tb ~ 14:29 ... Great Burpees, good OHS, poor on MU!
Broke the burpees into 10-9-8...3-2-1 (4:42) / 9-15-10 on OHS (7:25)...took over a minute rest before I could even start a MU...sheesh! 3-3-3-3-3-2-2-1-1...to almost DOUBLE my time for Burps + OHS

Down week...

Comptrain says this is a deload week... don't do more that prescribed...
Some deload... 40 min. yesterday... 20 or so today...

BIG Baseline
For Time:
50 Cal Row
40 Front Squats (135/95)
30 TTB
20 Push Press (135/95)
10 Muscle Ups

Oz ~ 23:16 (ouch, but Hallelujah!)
Stan ~ 15:20 (90#)
Daliege ~ 13:?? (90#)
tb ~ 18:48

I watched Oz get started...then get frustrated...then get after it!
THOSE Squats! WOW! Granted, 40 Front squats is a lot, but it really felt heavy today...Oz made the observance and it was true! It took about 5 minutes to get thru those 40 reps...that included around a minute to catch my breath after the row...

This was a nice one!

Marathon Monday (Boston today!)

Well...why wouldn't we run more for the Marathon?
In honor of Boston!!!

2 RFT ~ 
400m Run
26 HR Push Ups
400m Run
26 KB Swings (55/35)
400m Run
26 Sit Ups
400m Run
26 Hip Extensions
400m Run
26 D/U
400m Run
26 Box Jumps (24/20)

Well...that totals 3 miles of running...sheesh!

Oz ~ 38:57
JB ~ 40:10
tb ~ 43:37...After Hip Ext, my back was just locked up...unreal
Still trying to figure out when race-walk is more appropriate than my SLOW-jog! I cannot get recovered (keep HR down) when jogging... I feel the pace go right down the tubes after 150-200m of running... Some Run-Walk combo HAS to be better in the long run for my workouts. Now it is trying to figure it out.

Oz looked smooth!
JB was just a beast...thought I was going to stay with him...Yea, that lasted for 3 rounds! At least he didn't get a full round up! Small successes

BLC

D.Witter in for her 2nd workout with us...

Deadlift 3 x 10

Big League Chew
21-15-9
Deadlift (225#/135#)
HSPU
DB Box Step-Over (45#/35# - 24/20)

Witter ~ 135# / 16:05 (95#/25#DB-12")
tb ~ 275# / 18:04

Row & Rope

Nice little quad burner here...

SKIPPER
5 RFT ~
60 D/U
40 Air Squats
20 Cal Row

Daliege ~ 21:13 (120 singles)
JB ~  17:20
tb ~ 17:52

Those 40 Air squats were just a killer b4 getting on the rower...

Meat Grinder

the Meat Grinder (CFNE)

For Time:

50 Clean & Jerks (135/95)

*EMOM, including the first, perform 5 C2B pull ups

EMOM x 12:

odd = 3 bar MU + 20 D/U

even = 15/12 Cal Row

Daliege ~ 9:50 (95# / went to 3 pull ups after 5 min) / completed

tb ~ 10:55 (went to 3 C2B after first 5 rnds / 8-5-3-5-3-*3-3-5-3-5-7) / Completed

Nancy

It has been a while...

HERE ~ 2012...maybe it was b/c I was 42...or in better shape
or
HERE ~ 2014

What a difference a couple years make... & being out of (running) shape...
ALSO...whenver we "DO" Nancy... Make sure to put the weights at the start/finish of the 400m run...
Leave little to the extra walk...

SNATCH
A) Work to heavy single High Hang Snatch
B) Work to a heavy single Low Hang Snatch
C) Work to a heavy single Snatch

NANCY
5 RFT ~
400m Run
15 OHS (95/65)

tb ~ A)165 / B)175 / C)185 / 15:00...(2:45/5:40/8:55/11:55/15:00)
This was done indoors (3 laps) and bar was in fieldhouse!

Class:
EMOM x 8:
Odd = 6 HSPU
Even = 10 Frog Complex w/ 45# Bar

Mile Run

7:50

Rowin' w/ JT

There is a WOD called JT...
21-15-9 of HSPU, Ring Dips & Push Ups...

CFNE added rowing to it... real nice...

So...

Rowing w/ JT
For time:
21 HSPU
21 Dips (Ring if possible)
21 HR Push Ups
21 Cal Row
15 HSPU
15 Dips (Ring if possible)
15 HR Push Ups
21 Cal Row
9 HSPU
9 Dips (Ring if possible)
9 HR Push Ups
21 Cal Row

Daliege ~ 18:11 (mod HSPU & Bar Dips)
tb ~ 21:24 Rx

Dirty 30

Nice "quick" (yea, right)...little wod to start the week!

Dirty 30
30 Reps of each For Time:
Box Jumps (24/20)
C2B
KBS (55/35)
Front Squat (115#/80#)
TTB
Push Press (115/80)
Deadlift (115/80)
Wall Ball (20/14)
Burpees
D/U

Oz ~ 22:01 (@95#)
E ~ 26:44
tb ~ 24:13 (30#wb)

Wow...eating jellybeans catches up  to you quickly on these WOD's!