Mary

This wod is usually posted with "Cindy". So, when given the option, I always pick Cindy. I did not have that option last night. The Workout:

"Mary"
As many rounds in twenty minutes as possible of;

5 Handstand push ups
10 Single leg squats
15 pull ups

Rounds: 11 plus HSPU's and 6 squats

This sucked and I am sore today. Hopefully, I can heal up before Fawl Brawl on Saturday.

Nasty Girls

This is a wod I have seen on the mainsite since starting crossfit, but have never tried. Only recently have I been able to string Muscle ups together, so I was anxious to see how I would do. The Workout:

"Nasty Girls"
3 rounds for time of;
50 Squats
7 Muscle-ups
10 Hang power cleans

Time: 10:14 rx

I had to break up my muscle ups about as much as I expected. Not too bad.

Single Deadlifs

Not my favorite way to start a week. The Workout:

Single Deadlifts:

1, 1, 1, 1, 1, 1, 1

weight: 235, 245, 255, 255, 260(pr)

I am not sure what happened to round 7. Oh well, that is a 15 lb PR. I will take it.

Nate

We did a special wod on Sunday. It was my first time with rings available for muscle ups during a full wod. The Workout:

"Nate"
As Many Rounds as Possible in 20 Min.
2 Muscle Ups
4 Hand stand Pushups
8 KB swings

rounds: 10 plus 2 MU's

This was the first time I used rings. It made it a lot more difficult. Also, I did my HSPU on 45 lb plates, so those were not unbroken.

Wall balls, Kb swings, Hang power cleans

Took Thursday off to go to the WVU game. Happy Hour Friday was a great wod, eventhough there were wall balls involved. The Workout:

3 rounds for time
30 wall balls
20 kb swings, 1.5 pood
Hang power snatches, 95 lbs

Time: around 11:20

I don't remember my exact time, and I forgot to write it down again.

Pullups and Burpees

Yesterday was right up my ally. The Workout:

10 rounds for time:
12 pullups
12 burpees

time: 13:20 (?)

I forgot to write down my time, but it was something just over 13 minutes.

Diane and Annie

Yesterday was Diane's birthday, hence Diane wod. Then, because it was her b-day, she got to pick the second wod . . . yay Annie. The Workouts:

Diane:

21-15-9
Deadlifts
Handstand push ups

Time: 5:11 rx

One second faster than last time and new PR

Annie:

50, 40, 30, 20, 10
Double Unders
Situps

time: 8:09

Really slow. I still need to get my situp speed to be faster.

Clean and Jerk

My 2010 goal was to clean 225 lbs. When this wod came up, I figured I might as well attempt to jerk 225 lbs as well. The Workout:

Clean and Jerk
1, 1, 1, 1, 1, 1, 1

weight: 185, 205, 215, 225(PR), 225(f), 235(f), 225(f)

Needless to say, I have never failed on so many lifts in a row. But, I am really happy that I hit my goal.

Single Power Snatches and Baby Cindy

Friday finished off the week with a great combination of movements. The Workouts:

Power Snatch
1, 1, 1, 1, 1, 1, 1

Weight: 135, 140, 145, 155(f), 155, 160(pr), 135

Then:

Baby Cindy
As many rounds as possible in 12 minutes

3 pullups
6 pushups
9 squats

Rounds: 23 rounds plus 1 pullup

This was a great way to finish the week. I was happy with my snatch PR. I wanted 25 rounds in Baby Cindy, but the body was just giving out.

Doodle's Last Dance

Yesterday was a sad day. A good athlete and a great guy, Josh (Doodle), is moving from the area. So, this wod was in his honor. The Workout:

21-15-9 for time of;
Handstand push ups
Sumo deadlift high pulls
Toes-to-bars

Time: 6:21 rx

It was harder than I thought. Next time, I want to complete it unbroken.

Death by squat cleans, death by burpees

Wednesday was a tough one. Even though Coach attempted to give us a break. The Workout.

With a continuously running clock do one squat clean(@ 135) the first minute, two squat cleans the second minute, three squat cleans the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

Rounds: 8 minutes plus 4 cleans

With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

Rounds: 15 minutes

Thank god Coach cut us off at 15 minutes.

Sit-ups, Box Jumps, Wall Balls, and Pullups

Last night's wod looked awful going in. Primarily it was the wall balls and box jumps that scared me. The Workout:

As Many Rounds as Possible in 30 minutes:

30 sit-ups
25 box jumps
20 Wall balls
15 Pull-ups

Rounds: 7 rnds plus 6 sit-ups

I decided to step a lot of the box jumps in order to keep moving while I caught my breath. There was some discrepancy as to whether that was RX'ed or not.

5x5 Back Squat, Deadlifts and Pushups

Monday night started the week off with a heck of a wod. I think everyone went into the metcon thinking it was not going to be that bad. The Workouts:

Back Squat
5, 5, 5, 5, 5
Weight: 225, 235, 245 (pr), 225, 215

10 Rounds for Time:
15 Deadlifts, 135 lbs
15 pushups, with hand release

time: 18:00

My low back gave out on the deadlifts. That slowed me down quite a bit.

Hang Power Snatches, Overhead Squats

Thursday was a heavy lifting day, thankfully. With sore hands and back, I needed a day off rest for parts of my body. The Workout.

Hang Power Snatches
1, 1, 1, 1, 1, 1, 1

Weight: 135, 135, 145(f), 145, 150 (pr), 155(f)

Overhead Squats
3, 3, 3, 3, 3

Weight: 155, 175, 185(pr), 195(f)

I sacrificed my last round of ohs in order to see how fast I could complete 100 double unders. I completed 100 in a minute and 9 seconds.