5x3 deadlifts

This was the first part of the wod on Wednesday.

5x3 deadlifts

3, 3, 3, 3, 3

Weight: 315, 335, 350 (PR), 355 (F), 335

I was disappointed in my weight, but happy that I maintained good form and did not hurt my lower back.

Back squats, then power cleans, pushups, GHD's, and Jumping Squats

I had to go to the 6am today. Yuck.

Back Squats
5, 5, 5

Weight: 245, 255, 265(PR)

Amrap 10 min
2 power cleans at 185 lbs
4 hand release pushups
6 GHD's
8 jumping squats

Rounds: 8 plus 1 clean

Not too bad. My squats need to be heavier.

Death by Pullups

This is one of my favorites.

Death by Pullups
Minute 1 ... 1 pullup
Minute 2 ... 2 pullups
Minute 3 ... 3 pullups
Continue until you cannot complete the requires pullups for that minute

Rounds: 14 w/ chest to bar, 2 more with regular pullups

Front squats, then burpees, muscle ups, and rope climbs

This was the first extra wod for the week on Sunday so that we can get closer to Competition shape.

Front Squat
135(5), 185(5), 205(3), 225(2), 225(2), 225(3)

Then . . .

3 rnds for time:
5 burpees
1 MU
5 burpees
1 MU
5 burpees
1 MU
3 rope climbs

Time: 8:43

I need to get better at getting back on the rope with less rest.

Deadlifts, Toes to Bar, Burpees

This was a good way to end the week.

AMRAP 16 minutes:
5 Deadlifts at 275 lbs
10 Toes to bar (I did toes through rings)
15 Burpees

Rounds and Reps:  7 rounds plus 2 reps

I broke up the deadlifts by 3 and 2 for most of the workout.  But, it did not bother my back at all, so I am getting better.

Wall balls/box jumps/KB swings

Usually, I would not be looking forward to this one. However, because I need to get better at wall balls and box jumps, I was looking forward to this.

21, 15, 9
Wall balls
Box jumps at 28 in.
Kb Swings at 1.5 pood

Time: 6:43

Was happy with this. But, from watching other heats, it looks like I could have gone faster. The wall balls were only broken on the 15 set. The box jumps were not terribly broken, but I did rest.

The Bear Complex

This is one of my favorite wods, which is weird because it is all heavy oly lifting.

"The Bear Complex"

5 rounds of 7 sets
1 set is:
Deadlift
Hang power clean
Front squat
Shoulder to overhead
Back squat
Shoulder to overhead

Each set ends when the bar touches the ground. However, the bar cannot rest on the ground. You may string the movements together as long as you pass through each movement.

Weight: 115, 135, 155(PR), ran out of time

This was a really broken set, but I followed the rules and completed the work.

Double Unders/Pullups/box step ups

I really liked the look of this wod.

4 rounds for time:
20 double unders
20 pullups
20 box step ups holding a 45 lb plate

Time: 10:06

Actually, it turned out to be a little more awkward than I thought. It was really hard to do the box step ups quickly. I did all Pullups unbroken and as butterflies.

"JT"

Looks like this week is going to be an upper body week.

"JT"
21, 15, 9
HSPU's
Ring dips
Pushups (I did hand release for this wod)

Time: 9:56

I did my first 21 HSPU's unbroken and I am pretty happy about that. They died off for the next two rounds,

Box jumps/burpees/deadlifts

This was a good way to finish off last week. This post is a little late:

5 rounds for time:
15 box jumps - 28 in box
10 burpees
5 deadlifts at 255lbs

Time: 8:06

The box jumps felt really good. I still meed to get my deadlifts to be unbroken.

Single Jerks

I woke up this morning with a small cold. Combine that with the fatigue from this week, and there was no way I was going to PR.

Single Jerks
Max effort

Weight: 225lbs

This was way off my old PR

400m walking lunge

As if my quads were not tired enough:

For time:
400m walking lunge

Time: 9:24 with 387 steps


Ouch!

Hang power cleans and situps

My legs are getting pretty sore after yesterday and today.

10 rounds for time
15 hang power cleans at 105 lbs
15 Situps/GHD (alternate Situps and GHDs each round)

Time: 16:53

This was a great wod and just the time domain I like. I had to break up the cleans more than I wanted. But, I am still happy.

It is always a mystery what will come up on a Monday.

Amrap 20 min
10 pistols
15 Wall balls
20 pushups

Rounds: 5 (wearing the weight vest)

We followed the wod with bottom to bottom squats. I kept it at 10. Not too bad.

HSPU's, AMRAP (Rope, Power Snatch, Ring Dips), DU's

I created this wod to kill those who showed up on Saturday morning.  I think it worked.

Buy In:  30 HSPU's
then . . .

5 min AMRAP
1 rope climb
3 Power Snatch (115/75)
5 Ring Dips

Rest 2 Minutes
repeat 4 times
then . . .

100 DU's for time

Time:  HSPU:  1:54
Rounds:  4, 3, 4, 4
Time:  DU's:  1:30

Overhead squats

I was wanting a heavy day, this worked.

2 overhead squats

Weight 200 lbs (PR)

This was meant to be a single rep PR, but I squeezed off 2.

Burpee box jumps, wall balls, walking lunges

I was looking for a tough metcon tonight. This was pretty good.

3 rounds for time:

10 burpee over box jumps 28 in box
20 wall balls
30 walking lunges

Time: 9:03

The wall balls were pretty broken up. I still need to het better at those.

Heavy Cleans, SDHP, Knees to Elbows, Shoulder Presses

This was yesterday's wod.  I created it after being asked to coach.

Max Effort Squat Cleans in 3 attempts

then...

5 rnds for time:
10 SDHP 95lbs
10 KTE's
10 Shoulder Press 95lbs

Load/time:  240lbs (PR?)/9:57 Rx

The strict shoulder presses gave me a little awkward feeling.  Otherwise, tough shoulder work.

Ghd, du, squat snatch, ctb

Labor day wod for me and Rachel.

Buy in: 100 DU

4 rnds, each for time:

15 GHD
20 DU
10 squat snatch at 115 lbs
20 CTB

Time: 4:06, 4:18, 5:02, 5:52

Cash out: 100 DU

Not to happy with the way I burned out. On the flip side, I did 97 DU unbroken for the cash out.

This was a great workout to end the week.

As many rounds as possible in 16 minutes
10 Burpees
20 Push ups (hand release)
30 Squats

Rnds: 5

Rachel and I were partners. We did well together. She was not able to start each move until I finished. I hope I did not keep her waiting too much.

Nancy

There seems to be a theme this week. We have done the Ladies all week.

Nancy:
5 rnds for time:
400m run
15 OHS at 95 lbs

Time: 15:03 rx

I thought this was a PR, but apparently, I have finished the wod in around 14:57 before. Oh well, I think I am still feeling it from the Mountaineer Crossfit Games.