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
Yoga4

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
Yoga4