Wall balls, pulls ups and ring dips

WOD:

• 50 Wall Ball 20 lbs/12 lbs
• 20 Pull ups
• 20 Ring Dips
• 40 Wall Ball
• 16 Pull ups
• 16 Ring dips
• 30 Wall Ball
• 12 Pull ups
• 12 Ring Dips
• 20 Wall Ball
• 8 Pull ups
• 8 Ring Dips
• 10 Wall Ball
• 4 Pull ups
• 4 Ring Dips

Time = 21:27 [did all the pull-ups kipping style, used thin band for the ring dips]

Double unders, sit-ups and cleans

WOD:

• 60 Double Unders
• 60 Sit ups
• 20 Snatch 95 lbs/ 65 lbs

• 40 Double Unders
• 40 Sit ups
• 15 Snatch 95 lbs/ 65 lbs

• 30 Double Unders
• 30 Sit ups
• 10 Snatch 95 lbs / 65 lbs

• 20 Double Unders
• 20 Sit ups
• 5 Snatch 95 lbs/ 65 lbs

Time =26:39

Made the mistake of doing my first round with 85lbs. Did the remainder of the WOD with 75lbs. The DU's and cleans are not my best movement. Definitely weak points, here.

Less is more

Today's WOD is one of those classic CrossFit workouts that doesn't look like much until you try it:

Repeat this cycle 2 times:

• 5 x Chest to Bar Pull ups
• 7 x Sumo Deadlift Highpulls 95 lbs / 65 lbs
• 15 x Box Jumps 20" Box
• 15 x Jump Squats

Rest for 60 seconds; repeat for four rounds.

Time = 21:55

Hanging power cleans, burpees and run

Today's WOD:

• 15 Hanging Power Cleans 135 lbs/ 95 lbs [I did 125 lbs]
• 15 Burpees
• 200 m Sprint

4 Rounds

Time = 16:29

Power cleans and jumping chest-to-bar pull-ups

Felt super-good doing this one today:

Three rounds of:

• 5 x power cleans (65/95)
• 15 x jumping chest-to-bar pull-ups

Rest for 90 seconds. Repeat four times.

Time = 21:16 -- one of the better male scores of the day.

Daisy

Did Daisy today: Three rounds of:

• 400m run
• 25 x squats
• 25 x push-ups
• 25 x sit-ups
• 25 x walking lunges

...and all done with a 45lbs plate [I did 35 lbs]

My arms were too tired and weak to do regular push-ups, so I did most of them on my knees.

Time = 28:08 [last time I did it I finished at a time of 37: 58, but with a 45lbs plate]

A nice combo

WOD:

Start with:

• 50 Double Unders

Then four rounds of :

• 7 Squat Cleans 155 lbs/ 105 lbs
• 10 Pull ups
• 25 Push ups

End with:

• 50 Double Unders

Time = 27:50

It took me a while, but I finished it -- and I did everything honestly (though the weight was at 145 lbs).

5k run

Ran a 5k today.

SDHP, ring K2E, run

Today's WOD:

• 21 Sumo Deadlift Highpulls 115 lbs / 75 lbs
• 21 Knees to Elbows on rings
• 400 m run
• 15 SDLHP
• 15 K2E
• 400 m run
• 9 SDLHP
• 9 K2E
• 400 m run

I was surprised by the heaviness of the sumos.

Time = 13:24

Then, on my own, I did three sets of 10 x 95lbs bench presses followed by a 2500m row (sub 10:00 time).

5k run

Ran five kilometers on my own today.

Friday met/con

WOD: Four rounds of:

• 200m run
• 30 x squats
• 15 burpees
• 200m run

Rest two minutes between each round.

Much harder than it looks!

Time = 19:37.

Back squats and spending some time upside down

Interesting one today: Five rounds of:

• 20 x back squats (135 lbs)
• 1 minute handstand

Time = 22:05.

I call this one the "WOD of the burning shoulders"

Egads, today's WOD was a tough one. I care barely raise my arms. Three rounds of:

• 300 meter run
• 10 x overhead squats (115 lbs) - I did 95 lbs
• 10 x push-presses
• 10 x bent over rows
• 10 x thrusters
• 10 x push-ups
• 10 x pull-ups

Time: 27:16

Of note, I've pretty much given up on the pronated pull-ups. I can actually do a pretty decent supinated pull-up in which I flail my body enough to do a fairly decent kipping pull-up. Gonna work at this for a while and see where it goes.

Deads, ring-dips and toes to bar

Today's WOD: 21, 15, 12, 9, 6, 3 of:

• Deadlifts (185 lbs)
  
• Ring dips [I did assisted]
• Toes to bar

Time = 18:47

Burpees, overhead lifts and run

Today's WOD: Four rounds of:

• 15 x burpees
• 5 x ground to overhead (175 lbs) -- I did 135 lbs
• 400m run

Time = 19:13.

Still surprised at how hard it is for me to get in-and-around the 145-155 range.

Four cycle met-con

WOD: AMRAP in three minutes of:

• 5 x pull-ups
• 7 x push-ups
• 10 x squats

For four rounds. Rest two minutes between all rounds.

Went down like this: 5, 3 2/3, 3, 3 1/3

DT

Did DT today for the first time, and I couldn't do it fully prescribed. Instead of doing 155 lbs I could only muster 135 lbs. It was the hang-cleans that I found particularly challenging. DT is five rounds of:

• 12 x deadlifts
• 9 x hang-cleans
• 6 x overhead (I did clean and jerks)

Time = 20:29. Very disappointed with this one.

Helen

Helen: Three rounds of:

• 400 m run
• 21 kb swings (24 kg)
• 12 pull-ups

Time = 10:58 (PR).

Smashed my previous time by 1:10.

Fitness Forum workout

In London today, so no CrossFit. I went to the Fitness forum and did the following:

• 5k row (19:08)
• Bunch of bench presses at 105 lbs
• Bunch of back squats at 205 lbs

Heavy deads

WOD: Three rounds:

• 10 x deadlifts (275 was Rx, but I did 245 lbs)
• 20 x ring dips
• 30 x box jumps

Time = ~17+ mins

Sprints!

Good cardio WOD: Three rounds of:

• Run 200 meters
• Rest one minute
• Run 400 meters
• Rest two minutes
• Run 600 meters
• Rest three minutes

Time: 27:25. Not bad.

Nancy

Did my first (honest) Nancy fully prescribed: Repeat five times:

• 15 overhead squats (95lbs)
• 400m run

Time = 19:10 (PR).