Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

CFWU x 2

25:26

I forgot to post yesterdays WOD: Dig 10 4 ft deep holes in my backyard for time :)

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Three rounds, 21-15- and 9 reps, for time of:

95 pound Squat snatch
Chest to bar Pull-ups

CFWU x 2 less pull-ups. Hand carried a 30lb DB in lieu of wt vest.

15:20

Snatches varied between squats and power snatches. Well, there always needs to be a goal to get better at everything. This just tells me the fun isn't over yet. It's like reading a good book every night and then you reach the end. Why should it end?

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Lynne

5 rounds for max reps of:

Body weight bench press
Pull-ups

CFWU x 2 abbrev..

Body wt 190

7-10
7-11
7-8
5-7
3-5

Not as good as before, but I spent the whole weekend working my @ss off and I'm wrecked.

Body builders stop and stare too much. One really liked to check me out today. This one was wearing blue jeans while he used the biceps curl machine. I wish that I could wear blue jeans, that would give me more time in the gym before work, but I actually break a sweat.

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Traveling this week. Gonna do a few travel workouts..

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

CFWU

135-155-165-175-185 fail

155-165-175-185-195 (got it off once, then failed)

155-165-170-175-175

Getting better! I think this is a P.R.

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Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

250 single-unders (alternating) with 30lb wt vest for warm-up.

Did this with the 30lbs strapped to my chest. People were staring at me and making comments about how hard it looked. Maybe it sucked a little. I actually mis-measured the distance at 92 feet so I had to make up for it at the end of 48 more feet.

29:34

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Rest day. Not really my plan, but I had to crawl outta the rack at 2 a.m. and think I'm just gonna be a chickenshit.

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Hang power clean and jerk 1-1-1-1-1-1-1 reps

Subbed 3-3-3-3-3-3-3 for practice

CFWU x 2 less pull-ups and dips. Forgot my wt vest.

135-145-155-160-160(broken, dropped the bar)-155(broken)-155(broken)

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"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

CFWU x 2 with wted vest less OHS.

23:14

Subbed in back squat to do a bit of rehab when my OHS started to waiver. I almost dropped the bar, and these are not bumper plates. So I did a mix of BS/OHS:

OHS BS
Round 1: 9 6
Round 2: 5 10
Round 3: 5 10
Round 4: 6 9
Round 5: 6 9

The wide grip on the OHS is essential for proper form.

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Rest Day today. Too much work to do.

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Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

18:01

Still rehab for a bit but I can definitely tell the weight vest is helping so I'm gonna continue on down that path.

Took yesterday off to rest and I'm glad I did.

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"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

CFWU less pull-ups with a 30lb wt vest.

10
7
7
6
7
8
7

Finished round 8 with 7 pull-ups at 21:32 or so. Treadmill so things went faster. Last time my pull-ups were better, but my run wasn't as good.

Sucked

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"Fight Gone Burpee"

Three rounds:
Wall ball 20lbs 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps)

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.

250 single unders for warm-up

1: 75
2: 73
3: 73

221

Previous score: 265 but I did 45lb SDHP's instead of Burpees. Burpees were killer at the end. Thanks to MU1 Lamb for the variation. STILL in rehab.

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10 rounds for time of:
10 Pull-ups
10 Ring dips

21:23

CFWU x 3 less Pull-ups and dips with 30lbs strapped to my chest.

Time for tha weekend.

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Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

CFWU lite

Wore a 30 lb weighted vest during this:

1: 4:16
2: 4:15
3: 4:37
4: 4:35

Previous times:

1: 4:38
2: 4:41
3: 4:54
4: 5:10

NO weighted vest. That's just great to measure my progress. I was sloowwww.

I'm glad that I did skip the front squats yesterday. I still need time to heal. It might be possible to get to where I can do some weight and even sustain a frontal attack, ground fighting, etc. but I don't ever see myself squatting what other athletes do.

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