Overhead Squats

WU:
Run 400 7.5mph
Dynamics
10 push ups
10 sit ups unanchored
10 squats
10 dips
5-5 pull ups
10 overhead squats 45# bar

WOD: 100619
Rx for the day was 7 single reps for max OHS.
Because I have no squat rack, no spotter, and no desire for a 1RM, I did:
5x5 OHS:
65-75-85-95(f)-95
Lost balance on the last rep of the fourth set. Got it together for the fifth round.

CD:
10 Burpees
Run 400 7mph
Walk 200 4mph
Yoga4

10x100m sprints

WU:
Run 400
Dynamics
10 push ups
10 sit ups unanchored
10 squats
5 pull ups on soccer goal
2x50m strides

WOD: 100618
10x100m sprints with 90sec rest in between.

15.9
15.2
16.1
17 (estimate b/c i missed the lap button
17.8
18.1
17.6
19.8
18.1
17.2

CD:
Walk 300m
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WTF WOD

WU:
Run 400 7.5
Dynamics
10 push ups
10 sit ups anchored
10 squats
10 dips
5-4 pull ups

WOD: 100617
Rx: Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

I did Pack:
Pack:
Three rounds for time of:
5 Muscle-ups - subbed 3 pull ups/3 dips = 1 muscle up
5 Forward rolls
10 One legged squats, alternating
Handstand walk 15 yards subbed wall runs x 30

12:45

CD:
Yoga4

This WOD seemed silly. What is the point of forward rolls? Talked to Brad and he had boycotted this one.

Row, Wall Balls

WU:
Run 400 7.5mph
Dynamics
10 push ups
10 sit ups (unanchored, hands on ground)
10 squats
10 dips
5-3 pull ups, unassisted, working on kips
10 burpees

WOD: 100615
Rx was:
Row 2K
50 Wall Balls, 20# ball
Row 1K
35 WB
Row 500
25 WB

I did Pack:
Row 1500
35 WB, 15# ball (don't have 14#)
Row 750
25 WB
Row 500
15 WB

23:56

Lost a lot of time walking outside and around side of bldg for WB, but needed the breathers. This was tough. Rowing is a lot harder the second day in a row, particularly as I ramped up the warmup a little today.

CD:
Walk lap around bldg w/ 15# ball
Yoga4

Row, Bench Press

WU:
Run 400 7mph
Dynamics
10 push ups
10 sit ups (unanchored, hands on ground)
10 squats
10 dips
5-4 pull ups (working on kips)
10 bench press w/ 45# bar

WOD: 100614
Row 500
30 Bench press
Row 1000
20 Bench press
Row 2000
10 Bench press

Rx was body weight on BP. Pack was 50%. I used 95#, which is a little over 50%.

23:22

Rows were 2:04, 4:44, 9:56
All BP sets done w/o re-racking bar. First set was 25 fast, last 5 with slight hesitation in between each rep. Other sets unbroken. Probably could have gone heavier, but would have needed to break it up. Did some extra BP w/ 70% of BW to compensate.

CD:
3x5 BP w/ 135#
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Elizabeth

WU:
Run 400 7mph
Dynamics with inchworms
10 push ups
10 sit ups (unanchored, hands on ground)
10 squats
5 dips
10 lat pull downs (100#)
8 squat cleans w/ 45# bar

WOD: 100613
Rx: 21-15-9 of 135# cleans and ring dips

I did Pack scaled:
Squat cleans w/ 95#
Bar dip x2 (42-30-18)

All sets broken

21:15

CD:
Yoga4

And I just like this:

"Task Priority Cindy"

Did this at our neighborhood pool. Nice to be outside, but pretty fricking hot.

WU:
Run ~400 (probably a little longer)
Dynamics (ground kind of hilly, not the best for this. Slipped on lunge twists and scraped my knee(

WOD: 100611
Rx was 15 rounds of
5 pull ups
10 push ups
15 squats

I got through 8 rounds in 12:58, and I was done.

CD:
Walked it out for a few minutes.
Yoga4

Deadlifts

WU:
Run 400 7mph
Dynamics with inchworms
10 push ups
10 sit ups
10 squats
10 dips
10 assisted pull ups 30#
DL: 10 X 45, 8 x 135

WOD:
DL 5-5-5-5-5

185-195-205-215-225

CD: 100610
Burpees: 10-3 (shoulder felt tweaked three burpees into the second set)
Yoga4

Back at it

After a week of slackitude, I finally got back into the gym

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 assisted pull ups 50#
10 dips
10 squats

WOD: 100609
Rx is AMRAP in 12 min:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

I scaled and subbed to AMRAP in 12 min:
115# Front squat, 5 reps
15 assisted pull ups (1st 3 sets w/ 50#, 4th and fraction w/ 60#)
20 tuck jumps

4 rounds plus 5 squats and 3 pull ups.

CD:
Yoga4

Redness in eyes appeared again, but went away shortly as it did last week. I believe it was from hanging upside down, both on the HSPUs last WOD and from holding the hamstring stretch in the Sun Salutation extra long today.

"The Seven"...well, the four.

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 squats
10 assisted pull ups 50#
10 dips

WOD: Been slack lately, skipping wods. Doing 100530
Pack:
Five rounds for time of:
7 Handstand push-ups or progressions
95 pound Thruster, 7 reps
7 Knees to elbows
185-205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups

I could only get through 4 rounds, using 185# DLs, 55# DB for KB. Amazing when burpees feel like the "break" set. Eyes red after 3 sets. May be pinkeye that T had on his bday or broken capillaries from pushing in this WOD.

34:37

Nutts

WU:
Run 400 7mph
Dynamics
10 push ups
10 sit ups
10 dips
10 pull ups
10 squats

WOD: 100528
Pack:
For time:
10 Handstand push-ups (or Progressions)
135-185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’
120 Double-unders
Run 400 meters with a 25lb plate

I did HSPUs with feet on incline sit up machine, box jumps on bench, assisted pull ups broken up, WBs with 15# MB broken, tuck jumps for DUs (4x30). Run around bldg could have been more than 400, didn't stop though.

21:33

L-sit, Good Mornings, Abmat sit ups, Back extensions

WU:
Run 400 7mph
Dynamics w/ inchworms
10 push ups
10 squats
10 dips
3 unassisted pull ups (working on kips), 7 strict assisted w/30#
A few GMs, sit ups, and back extensions trying to get the weights and setups right.

WOD: 100526 pack scaled
3 rounds for time of
30 sec L-sit
15 good mornings with 45# bar
30 abmat sit ups (subbing rolled towel)
15 back extensions (pack said use 25# weight; I subbed on on machine w/ 145# plate)

14:35

L-sit broken for first round. In middle of second round, had to sub tuck sit, and still had to break it up.
Sit ups totally killed my time. Aerobically, I was fine, but muscles failed. Broke up the first two sets, the second devolving to one at a time. Third set, I had to cheat using arm pulls under my thighs just to get thru it.

CD:
To compensate for failures and subs, I did some extra ab work.
L-raises 20-15
Rolled towel sit ups 10
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Fran

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 air squats
10 assisted pull ups 50#
10 dips
1 thruster 65# (forgot to start clock)

WOD: 100525
21-15-9 of
thrusters: 65#, sets unbroken
pull ups (assisted):
21 (50#) unbroken
15 (5 with 50#, 10 with 60#, broken)
9 (70# broken)

7:04

Thrusters were tough but doable. Muscle failure on pull ups. Need to get kips so I can do high rep sets.

CD:
Run 400 6.5mph
Walk 400 4mph
Yoga4

After a couple days off for Memorial Day weekend, back to the gym Tuesday morning.

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 air squats
10 dips
5-3 unassisted pull ups (some kipped, poorly at that)
Back Squat warm up: 10x45, 8x95, 5x135

Warm up sets were true back squats. No squat rack at my gym so I had to clean and jerk them up to behind the neck. WOD below done on Smith machine.

WOD: 100524
Back Squats 5-5-5-5-5
185-205-205-205-205

CD:
Run 400 7mph
Walk 400 4mph
Lunge twists
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