Forgot to post this one from yesterday:

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

CFWU x 2 less dips

3 rounds on the dot. NO wt vest d/t the bench. Left me wrecked though. It's surprising that of all the things that sucked, the HSPU's and the dips were the worst. It shows where most of us need improvement in the gym: body wt feats.

Did this just now:

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Wore the wt vest and subbed standard push-ups cause my shoulders are wrecked.

13:09

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For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

CFWU x 2

30lbs strapped to the chest.

Brutal

27:29

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Snatch 3-3-3-3-3-3-3-3-3-3 reps

CFWU x 3

Actually not Rx'd from the Main site, had to reduce due to no bumper plates. Good practice, that's what I call it. I need more snatch practice. But, I need bumper plates to really get it down. And space. Too many chumps in the gym this afternoon walkin around where I was afraid I would lose control of the bar and hurt one of them, even when I told them about the danger.

95-100-105-110-115-120-125-130-135-135

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Run 5k

Ran 5.5 with a 30lb wt vest.

Stretching and squats for warm-up

32:35

Previous time: Ok. No previous time in recent archives. Then I ran 2.2k more with two little birds sans wt vest. Not sure which one was worse, the 5k with the wt vest or the 2.2 afterward.

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"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Subbed 3:1 pull-ups/dips for Muscle-ups.

30lb wt vest as usual.

Cleans were from the ground in lieu of hangs.

Warm up was an attempt at jumping rope with the piece of junk at the gym then a buy in on the bar of cleans and stretching.

30:20

Not too bad, since my unweighted time was 22:35

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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

CFWU lite x 2

Wt vest as usual 30lbs

29:00 previous: 29:34

I'm beat. Who says you need to do biceps curls? Mine are wrecked.

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Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Weight vest. 2 rounds. sucked. Hang cleans with a wt vest? ow.

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"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

warm up as follows:

4 rounds
1. Bar dips 5 reps
2. Pull-up 5 reps
3. Superman hold 15 sec
4. GHD sit-ups 10 reps

Weighted vest made this "Insane Cindy"

10 rounds, 5 pull-ups, 6 Push-ups

Good stuff. Bout the same as when I was in OKC at 10 rounds.

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"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

CFWU x 2 lite

BP PU
11 10
8 8
6 8
5 11
5 5

No weight vest as the bench couldn't be done with it. Pull-ups were dead hang and strict. I could have done much better. No excuse.

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Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

CFWU x 2

Wt vest at 30 as usual.

43:39

One guy told me as I was leaving, "I'm surprised you're still standing!" Me too.

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Deadlift 5-5-5-5-5-5-5 reps

120-170-190-200-210-230-250

Crossfit

Warm-up:

4 rounds
1. Bar dips 5 reps
2. Pull-up 5 reps
3. Superman hold 15 sec
4. GHD sit-ups 10 reps

Included the weighted vest for Deadlifts only. Still hurt. My back is still in need of rehab, so I guess this was good for deadlifts.

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For time:

Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Run 800 meters
Row 800 meters

Had to modify this one from the main site cause I didn't have any place to do the L-pull ups. Monday and two good days of rest.

CFWU x 2 less pull-ups

Wore the wt vest as usual which really hurt but in a good way.

34:56

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"Erin"

Three rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

With weighted vest 30 lbs. Had to cut it short from 5 rounds cause of the hands.

Warm-up was different:

3 rounds

Row 15 big strokes max dist
5 reps Push-up
L-hold 20 sec
Jump rope 2 singles- and 1 double-unders

Thanks to Crossfit Evolution for the alternative warm-up!

22:34

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Was gonna follow the main site WOD, but someone had the only barbell for OHS. So I rowed a 5k with the weight vest.

21:30

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"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

CFWU x1. Then I realized that my hand was still pretty messed up. Did some stretching and a buy in on the box to make sure my knee could handle it.

Subbed 30lb KB swings for the wall ball cause my knee won't handle the squats.

With wt vest: 43:00

One person approached me and told me I was awesome on Monday for doing all those pull-ups and dips with my wt vest on. So that kinda made my day.

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No WOD today. Patellar Tendinitis. Tomorrow? Something just not sure what. My knee is pretty sore.

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120 Pull-ups
120 Dips

With the 30 lb vest.

CFWU x 2 less pull-ups and dips

My hands are torn up so I have to do some taping and draining. Had to stop the workout and get some tape for my bleeding right hand. Then I had to go back and tape the left. Then the towel girl just gave me some rubber gloves. Shoulda worn some lifting gloves...

35:12

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