Front Squats

A. Strength = Front Squats
5-5-5 (start at 75%1RM and increase)

My one-rep max is 225, so I started at 170, then did 190 and 205.

B. Skill = Deadhang Pull-ups
4 each minute for 12 minutes

Done. I wanted to do these all unbroken, but had to break them up starting at the 9th or 1-th minute. As it was, I was chicken-necking like crazy to get my chin over.
I bet she has an awesome Fran time.


C. Metcon = Row/Box Jumps
500m Row immediately followed by max 20″ Box Jumps, 5 minute total time limit.
(Row starts the 5 minutes, then how many Box Jumps can you do before the 5 minutes is up)

I got 61. Blake and Nolan both nearly DOUBLED that with 121 and 119 respectively. Unfuckingbelievable.

Team Wod “Hip to be Square”

In teams of 3 or 4, 21-15-9 reps of:
Wall Ball – 20/14lb
Box Jumps – 20″
Burpees
Bell Swings – 35/25lb
*One person at each station, rotate as a team

Team April, Tyler, MichelleK, Rachel 13:42

MU subs / HSPUs / Squat cleans / Rowing

10 x 4 pull-ups and 4 ring dips (WOD called for 10 muscle-ups, which I can't do yet.)
15 handstand push-ups
20 squat cleans (155lbs)
Row 700m

20:04.

Man-Up Birthday WOD

I turned 35 on Thursday and this WOD made me feel every fucking second of those three and a half decades.

Using two 20-lb dumbells, do 1-10 reps of

Man-makers (I hate these)
Weighted sit-ups

If I didn't have Nolan counting for me, there's no way I could have kept the man-maker sequence straight. I actually started and had to stop after three reps because I was completely confused.

I guess senility is setting in.

14:26 as rx'd.

“Karen and Grace’s Playdate”

A. Skill = Deadhang Pullup Ladder
Do 1 DHPLU, come off the bar, Do 2, etc and see how high you can go.

I did 7+ 5

B. Workout = “Karen and Grace’s Playdate”
10 rounds for time of:
3 Clean + Jerk – 135/95lb (Grace style so can be power cleans)
15 Wall Ball – 20/14lb

17:38 as rx'd

Open Sectional WOD #1 Redux: Second time ain't the charm

They were re-doing the WOD on Saturday, so I thought I'd give it another shot. I was hoping to beat my result from Thursday and maybe get five complete rounds. I thought the competition atmosphere and the fact that I knew what to expect from the WOD might help me improve my result, despite the fact that I was still a little stiff from Thursday.

Instead, I fell short by two power snatches. C'est la vie.

4 rounds plus 30 DUs plus 9 snatches.

Sectional WOD #1

AMRAP in 10min of

30 double unders
15 power snatch (75lbs)

I got four rounds plus 30 DU and 11 snatches.

I'd like to think that I could have finished those four reps for an even 5 rounds, but this took all I had and as it was,I was desparately trying to keep pace with D3. I kept looking at the clock throughout this one, praying for it to be over.

Rowing/Burpees and Box Jumps

A. “A Burpee by any other Name”
For time:
1000m Row
50 Speed Burpees
500m Row
25 Speed Burpees

12:09 as rx'd It felt like this was harder on me than it should have been, but my time was okay.


B. Within 3 minutes of finish, do 30 Box Jumps – 20″

We were actually only supposed to START the box jumps within the three minutes of the end of Part A, but I misunderstood, started about a minute after the end of the WOD and finished in a bit less than two minutes.

Kettlebell Circuit

Crystal led this. We didn't count reps, but it was pretty awful.

Five rounds of

Using a 35lb KB, do 30 seconds of each of the following in succession:

-two-handed swings to chin height
-overhead squats
-left handed swings
-left handed high pulls
-thrusters
-right handed swings
-right-handed high puls
-push-ups with one hand on the KB
-left-handed snatches
-right-handed snatches

One minute rest

We did five rounds.

"Fran Practice"

AMRAP in 20 minutes;

10 thrusters 95lbs
10 pull-ups

I did 9 rounds plus 5 thrusters

"Fran Practice

"Sasquatch" / Double unders

A. Sasquatch

Using 75lbs, do 21-18-15-12-9-6-3 of:
Sumo deadlift high pulls
Push press

Took me 7:58. I aint complaining, but I could have taken fewer breaks.

B. Race to 200 double unders vs. Shawn.

Didn't time it, but I edged him out. I did 40 off the start and then it was all sets of less than 15. Seemed like it took forever.

Ring dips / front squats

A. Four strict ring dips per minute for 15 minutes.

I tried to do these mostly without kipping, but then they got really hard. At ten minutes, I cut back to 3/min and then at 12 minutes in, it became 2/min. I may have done three in the last minute.

B. 20 x front squats, using 87% of your one-rep max, in as few sets as possible.

Using 195lbs, I did sets of 8-8-4.

DHPLU / "Bear" / 2 x 500m row / HSPU

A. Seven deadhangs.

B. 115 lbs. I made it to the fourth round with 125 and then my vagina started burning.

C. 144.5 and 143.2

D. Did ten minutes of 3 kipping HSPUs per minute. My head hurts.