Lucy (14:44)

5 rounds for time of:

5 push ups
10 burpees
400m run

14:44

PU/B: :49, 1:12, 1:09, 1:12, 1:05
400s: 1:47, 1:46, 1:56, 1:58, 1:46

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800-50-50 (20:07)

42 seconds faster than a few weeks ago but this one won't get any
easier. Always a suckfest...

800s:
3:22
3:30
3:41

50-50:
2:51
3:09
3:31

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6 x 400m run (18:42)

FRIDAY 080926

6 x 400m sprints
2-min rest btw sprints

(18:42)

1:19
1:27
1:23
1:28
1:25
1:27

Felt pretty "good" about the effort. Hope it's not too little, too
late for the OCT APFT in ten days. Oh well, at least I've seen the
light on the benefit of running at least twice a week.

My kids did really well for their first real workout. They've got
pretty good attitudes so far. I'm impressed...

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1946 APFT

WEDNESDAY 080924

1946 APFT

7 deadhang pull ups
41 squat jumps
31 close hand push ups
45 straight-leg rocky sit ups
:55 second 300yd shuttle run
(5x60yd)

Okay with that, looking forward to big improvements by November.

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Chief

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Decided to spin this one after the first cycle. Got three rounds in 2:45 and hit the timer for a one minute break. Then I did three rounds in each set and just timed the whole thing and the splits for each set including each one minute break.

Smoker.

Round 1: 2:46
Round 2: 3:00
Round 3: 2:39
Round 4: 3:10
Round 5: 2:45

Total time: 18:22

Grace* (7:35) 115#

2 x 12 CFWU

Grace
135 pound Clean & Jerks, 30 reps

(7:35) 115 pounds

WEDNESDAY 080917

Jim Perkins swim workout

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Fran (10:44)

TUESDAY 080916

Nothing to write home about but still a PR and I'll take it. Got the
first 11 thrusters, wondering if I shouldn't just do sets of 7 and
closely monitor rest breaks. What I wouldn't give for a real pull up
bar...

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800-50-50 (20:49)

Slower and weaker after hard weekend

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5k Run (28:37)

8:30
9:30
10:37

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Bench press-Pull ups-Back squat

FRIDAY 080912

5 rounds for max reps of:

BW Bench press
Pull up
BW Back squat

(185#)

BP - 8-7-7-7-6
PU - 8-7-6-7-6
BS - 7-7-7-6-6

Wow...talk about metabolic distress...

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3k Run (13:20)

"Easier" treadmill run today. Only time for one round of CFWU w/ 2x15
OHS at 45#. I think I'm ready to start adding weight to those jokers...

Jumped right on the treadmill and got after it, 1.5 incline. Spent
first minute on 10:00 min/mile pace, second minute at 9:00 min/mile
pace then cranked it up around 6:48 min/mile pace as long as I could.
Had to start dialing it back at the 8:00 min mark but was able to hang
on for a decent 13:20 for 1.8 miles at 1.5 incline.

This might be a good one to revisit after two minutes of sit ups and a
short warm up run. Want to try out some better interval runs like
1:00/:30 harder/easier...gotta love gamin all these CrossFit workouts...

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Linda (aka "Three Bars of Death") (28:11)

TUESDAY 080900

"LINDA"

10-9-8-7-6-5-4-3-2-1 reps for time of the triplet:

Deadlift: 1-1/2 x bodyweight
Bench Press: 1 x bodyweight
Clean: 3/4 x bodyweight

(28:11)

185# DL
155# Bench
95# Squat Clean

Ouch...

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Fight Gone Bad (270)

"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)

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.

Holy crap, don't try to do this one by yourself.  You'll never be able to keep score.  Luckily, I asked my wife to score these as I went along...

FGB (270-101-87-82) Wall ball (30-27-22) SDHP (22-19-17) Box Jump (15-13-13) Push Press (19-16-17) Row (15-12-13)

...ouch!

Deadlift 3-3-3-3-3 (245)

185-225-225-245-245

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Back Squat 3-3-3-3-3 (200#)

3x5 CFWU

Left shoulder and right elbow sore from yesterday, took it easy on the
pull ups.

10x135
5x185

195
200
200
200
200

Was feelin it after the first set and knees kept bowing in on the way
up so I didn't want to push it.

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Db Bear Complex (30#)

Dumbbell Bear Complex

Got hit with this one in May at CrossFit St.Louis and it kicked my butt then. I was using 20s and I didn't finish without cheating. Damn you Laurie...

Tried it again a month or two ago and was ready to move up to 25# dumbbells.

Tried out 30# DBs today and smoked it. Ready for 35s for sure...


Db Bear Complex

5 x Db Deadlift
5 x Db Hang Power Clean
5 x Db Thruster

Perform this "complex" every minute on the minute for 20 minutes. I was able to bang these out with really good form in 33 seconds for all 20 sets. Laid down to recover after round 10, 15, and 18. Piece of cake. Smoked me for the rest of the day though. Sore and tired from top to bottom. Love the workouts that do that. Can't wait for tomorrow...