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that looks like a pretty brutal WOD John Scott, Im gonna give it a try here in the near future
WU stretch, pullups 10 44lb KB swings 21 pushups 10

WOD 4 rounds
1 275# DL
5 burpee
Run with 65# my guess is 200m
4:47

Post WOD
5 rounds body weight bench press
max effort pullup
BP@ 180# 12-11-11-10-8
max effort pullup 16-20-16-16-17
total 137

m/55/180 CrossFit Chesterton

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4/16/10
ME Thrusters
3-3-3-3-3
145, 165, 165, 185, 205

Did WOD#1
50 DU's
21 KB swings 1.5 pood
12 Pull-ups
Time was 9:10, but thinking if it was competition I probably had a few redo's.
My DUs need lots of work.

4/17/10
For time:
20 sledge hammer right
20 sledge hammer left
20 chest to bar pull-ups
19 sledge hammer right
19 sledge hammer left
18 chest to bar pull-ups
18 sledge hammer right
18 sledge hammer left
16 chest to bar pull ups
17 sledge hammer right
17 sledge hammer left
14 chest to bar pull-ups
16 sledge hammer right
16 sledge hammer left
12 chest to bar pull-ups
15 sledge hammer right
15 sledge hammer left
10 chest to bar pull ups
….until
11 sledge hammer right
11 sledge hammer left
2 chest to bar pull ups

Had hard time getting warmed up, really sore and stiff from yesterday.
Took 29 minutes on this WOD, should have been close to 20, about half way through was able to get C2B unbroken.

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John Scott,

Man what a killer of a WOD!

Terry,

I want to try the sledge hammer/pull-up WOD in the not too distant future. We did a variant of that one at CF Sonora (I had to work so I missed it). Still working on getting C2B on the pull-ups - - my angle on the kips has been off all this time....

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crossfit class@ Lifetime Fitness/Tempe.

5RFT:

In enclosed squash court,

20 10# ball tosses, chase, and toss again.
20 10# ball slams off floor
20 Hops or leaps
20 Wall ball.

finished in 25:15. Good work out. See Doc on Monday about all this inflammation.

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04.15.10—04.17.10: REST, dealing with family issues

04.18.10:
Month 2, Week 2, Wendler 5/3/1, Dead Lift day

WARMUP—
Dead Lift
5x135
5x155
3x175
Full Body Stretch

STRENGTH—
Dead Lift
3x240
3x270
3x300

WOD—
20/16/10
Knees to elbows
Lunges (15 lb. dumbells)
4:50

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04.19.10:
Month 2, Week 2, Wendler 5/3/1, Shoulder press Day

WARMUP:
Shoulder Press
5x65
5x75
3x85
Full body stretch

STRENGTH:
Shoulder press
3x105
3x120
5x135

WOD:
50 pushups w/ feet on 10" box
50 behind the neck push press (x65 lb)
7:23 (shoulders COOKED!)

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[B]4-19-10[/B]

WU: #45 OHS/ring dips/#45 OH 20in step-ups/hand clap push ups/heel jumps/1 arm bar press

OHS:
55x5/65x5
75x1/85x1/95x1/105x1/115x1([COLOR="DarkGreen"]PR[/COLOR])/125x1([COLOR="darkgreen"]PR[/COLOR]!)
75x3 then [COLOR="Red"]FAIL[/COLOR] on 4 (was trying to get to 10, but too wasted)

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4/17 WOD

4 Rounds for Time:
400m run
30 box jumps 24"
15 push press (115#/95#)

24:00 @ 105#. Eric said pick a weight I could do 5 straight with, which ruled out 115# but ruled in 105#. This was really hard, the run was the active rest for me, as I was plodding pretty slowly on the 2nd, 3rd, and 4th rounds. Was able to do 5 straight push presses for about half the workout, then to 2 or 3 straight. Bar rested on floor, so each drop meant I had to clean it back up.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

4/19 WOD

Press 5-5-5-5-5, then
3 Rounds for max reps of
One minute 1.5 pood KB swings, one minute K2E, one minute rest.

Press: 75-95-105(f)-100-105

KB/K2E's
1. KB: 27/K2E: 16
2. KB: 21/K2E: 13
3. KB: 22/K2E: 12

These movements really suck the life out me, as indicated by the plummeting times between first and second rounds. Hard on the grip too.

The Claw

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Terry - Great job on the WOD!!! My rope work, and particularly DU's, suck. I can only hope to get better over the next three weeks. :ranting2:

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Rest for this week. Prednesone for general inflammation for a few days. bone spurs seen in both elbows. MRI sch. for one knee. rule out loose cartlege, etc. Otherwise the sports med doc thinks the Xfit has kept me in pretty good shape.

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Terry - Great job on the WOD!!! My rope work, and particularly DU's, suck. I can only hope to get better over the next three weeks. :ranting2:

Today's WOD - worked on DU's.

5 sets of 3 reps max clean and split jerk. Got up to 185, which is not bad for a long armed guy like myself.

225# DL tabata for lowest reps. Got 7 as my lowest.

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Nice work on the OHS John Scott

short WU
Thrusters
5@ 65
5@ 85
5@ 95
5@ 115
5@ 135

WOD
50 air squat
50 situp
50pushup
50pullup

10:38 sluggish today, rest tonight and I hope to feel more alive tomorrow

m/55/180 CrossFitChesterton

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25 slow deep squats
100 55# Dumbbell Swings 35, 30, 35 - 1 min. rest between rounds
50 assisted pull ups 5 rounds of 10

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Thanks Mongo
Nice job on the 3 rep clean and jerk.

My coach has me doing 3 min AMRAP DU's as part of my warm up then after my WOD as a warm down. His philosophy is that 3 rounds with 50 DU's will seem easy, if you can do that before and after every WOD. Funny my DUs' seem better when I am tired, did 105 in 3 min after this WOD tonight.

5 rounds for time:
run 400m
20 kb swings, 2 pood

2 rounds KB unbroken, tried like hell on the last round, 14/6 on rnd 2,4,5
[B]Time 17:10[/B]

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Terry,

That double-under training philosophy seems like a great idea.....

[I][B]100419 MONDAY[/B][/I]

[I][B]Warm-up:
[/B][/I]800m run
25 DROM
20 SPT
10 X 2 body circles
15 Hip Extension
15 GHD Sit-ups
15 Pull-ups
15 Ring Dips (subbed chair dips on boxes)
20 Squat therapy
20 "Butt wipers"
250m Row all-out: 45 sec (1:29/500m pace)
[I][B]
WOD: 21-15-9 of
[/B][/I]Power Cleans 95#/65# (used 75# considering pulled hamstring)
Push Press
[B]Time: 9:57[/B]

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[B]4-20-10[/B]

WU: Bar BP/pullups/#20 WB/Romanian lunges/dips/flutter kicks/diamond pushups

Bench Press
65x15/85x15
95x5/11x5/125x5/135x5
145x1/155x1/165x1/175x1/185x1/195x1/205x1
95x20

Fairly certain I could have gone higher with a spotter but as it was I had to slide a bench into a squat rack and adjust the safety bars to where they were just above my chest.
I rarely do BPs and as such haven't established a true PR. That said, I think #205 is my 1RM bench thus far. So that's what's going on my PR card.

WOD: 3RFT of
25 Back extensions
25 Abmat butterfly situps
25 pullups
16:44

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4/20 WOD

“Fran”
21-15-9
Thrusters (95#/65#)
Pull Ups

11:02 as Rx'd.

Was planning on taking today as a rest day until I saw it was Fran. Worked at noon with Amber and A-Train. We all did it Rx'd!

I was wondering if my recent weight loss was leading to loss of strength. Based on this WOD, I think maybe a little. I had done it in 6:11 at 75# previously, and even though this time was 20# more, I still felt like I was playing my B or B- game. But I still ended up writhing on the floor like a bug on hot asphalt after it was done, so I must have done something right. According to T and E, my form was better this time, including full depth and full extension on thrusters, and chin over bar on pull ups.

Fran, I love you and I hate you.

The Claw

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short WU

WOD 3 rounds
20 back extensions
20 O/H lunges @ 75#
20 SDLHP
13:44

Post WOD 20 TGU 35# dumbell

m/55/180 CrossFitChesterton

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Did today's WOD 15 Squat cleans in 15 Min. Started @ 65# went up to 145# then back down to 125# focusing on form per my instructors' suggestion.

M/53/6'0"/212

"Illegitimi non carborundum!"

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OK...I think this is worth sharing with ya'll.....

[SIZE="3"][COLOR="Red"][B]Today I did......The Mother of All WOD's...[/B][/COLOR][/SIZE]
[SIZE="3"][B]The 10 Hour Workout...[/B][/SIZE][B]every hour on the hour, for the duration of 9 hours, row 1000 meters, for a total of 10 rows, or 10,000 meters[/B]

I'm done!! Did my last row at 7pm, then promptly ate dinner, then took a shower. My arms feel fatigued. The last 2 rows were tough, mentally, because I was just ready for it to be over!

[B]Here's my times for the 10 rows:[/B]
5:05 (easy row. afterwards, decided that all rows should be under 5:00)
4:48
4:53
4:46
4:47
4:46
4:45
4:52
4:52
4:34 (determined to finish real strong!)

I started each row at an easier pace, then picked it up as I warmed up, because I was afraid that if I went harder at the beginning of each row, that I might end up with an injury since I was starting cold each hour.

Glad I did this, but doubt I'll do it again. Not even sure how this idea got in my head today! Spent all day in my workout clothes, interrupted my work every hour on the hour, and had to wait until 7pm to shower!

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Jim,

Fantastic job on "Fran." That workout is a beast as everyone knows and that 20# difference adds up to a lot of additional work! Props!

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[I][B]Warm-up:
[/B][/I]500m Row: 1:47.
25 DROM
20 Shoulder Pass thrus
10 X 2 Trunk Rotations
5 X 2 Body Circles
20 Squat Therapy
15 Hip Extension
15 GHD Sit-ups
15 Pull-ups
15 Ring Dips (6) finished the other 9 on parallettes
15 DUs

[I][B]WOD: Back Squat 5, 5, 5, 5, 5.
[/B][/I]Warm-up:
Weighted PVC X 10
45# bar X 10
95# X 5

Working:
135# X 5
155# X 5
165# X 5
175# X [B]185# X 5[/B] (PR by 20# - set 100330 @ 165# X 1 - and for number of reps).
[I]Form and strength is finally starting to come.....
[/I]

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1 squat clean each minute for 15 minutes. 65/175 Failed on 185. Weight seems low. The 185 just seemed "un-dooable" though. I know my form was bad throughout most of the "heavier" weights.

Finished up with 100 squats to 14" med ball. I have 1 1/2 years working on my squat. At the level one they said it could take 3 - 5 years to have a "good" squat..... Yep, it looks like it is going to take that long. Something to look forward to though.

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Terry - Great job on the DU's! Mine are improving but still having trouble putting more than 4 or 5 together. I will keep working on them.

2 WOD's yesterday, 1st one was:

3 rounds:
10 clapping PU's on the L-sit bars
250 M row
20 75 lb snatches.

Coach pushed me, experienced much pain.....:)

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Wednesday, 21APR10
WU: 400m Run, Oly lift WU

WOD: Randy
For Time
75lb Power Snatch x 75

6:26

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[QUOTE=Stephen R. Lampl;772244]Warm-up:
500m Row: 1:47.
[/QUOTE]

Steve, that's such an awesome row time!! Great job!

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[B]4-21-10[/B]

WU: OH bar 20" step-ups/#50 KB swings/ring dips/elevated ring push ups/Kane bar squats/1 arm bar press

Push Jerk
75#x10
85#x5/95#x5
105#x3/115#x3
135#x1/145#x1/155#x[COLOR="Red"]F[/COLOR]

I don't know why but this effort was mentally self-defeating. My PR is 170#. I just couldn't wrap my head around the technique or the weight today. So, for absolution I did the following [B]WOD[/B]:
5 RFT of
400m row
10 x DL @ 185#
150m farmers carry w/ 45# plate in each hand
33:48.4

I am absolutely taking advantage of a rest day tomorrow.

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[QUOTE=Greg Major;772380]WOD: Randy
For Time
75lb Power Snatch x 75

6:26[/QUOTE]

That's a great result! I did it a few weeks ago, lighter and slower. Good job.

The Claw

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Only one WOD today, but Coach had a special one for me.

Drag a sled w/ 100# back and forth in the parking lot until he thought I was finished.

3 rounds of 10 each:

Reverse back hypers w/ red band resistance
Hip flexor/abdominals on the machine
Deep squats

The WOD: 10 rounds of:

10 20" box jumps w/out weight
10 20" box jumps w/ 20 pound dumbells

14 minutes

John Scott - Great work! That was a tought WOD!

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[QUOTE=John Scott Rezendes;772523]5 RFT of
400m row
10 x DL @ 185#
150m farmers carry w/ 45# plate in each hand
33:48.4

I am absolutely taking advantage of a rest day tomorrow.[/QUOTE]

"Rest day"?! If that was my WOD, it would be a "hospital day!" That was a huge WOD!

The Claw

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My hat's off to all you guys. You're putting up some good numbers and heavy weight. Way to represent.

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[QUOTE=Greg Major;772626]My hat's off to all you guys. You're putting up some good numbers and heavy weight. Way to represent.[/QUOTE]

Greg, I just checked out your site. I like your explanations and On-Ramp info.

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Dead Lifts 225# - 100 (25,20,15,10,10,10,10) 1min. to 11/2 min rest between each round)

assisted pull ups - 50 (10 each round)

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short WU

Front Squat
5@65#
5@75
5@95
5@115
5@135
5@155

WOD
21 push press @95#
1000m row damper @ 10
15 push press
750m row
9 push press
500m row
13:45

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Did my 1st Fran.

9:44 with assisted Pullups.

M/53/6'0"/212

"Illegitimi non carborundum!"

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Thank you, Nancy!

[I][B]100421 WEDNESDAY[/B][/I]

[I][B]WOD: For Time - 100 Burpees
[/B][/I]Time: [B]11:16 - - [/B]BLEH!
[I]Did this last summer in 10:03. These were [B]not[/B][/I][I] fun the day after doing heavy (for me) 5 X 5 squats......Actually, are burpees ever fun?[/I]

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[quote=Bill Houghton;772652]Greg, I just checked out your site. I like your explanations and On-Ramp info.[/quote]

:yeahthat:

Nice site!

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[quote=William Hoogsteden;772669]Did my 1st Fran.

9:44 with assisted Pullups.

M/53/6'0"/212

"Illegitimi non carborundum!"[/quote]

Welcome William!

Great job on Fran - - especially for a first time!

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[QUOTE=William Hoogsteden;772669]Did my 1st Fran.

9:44 with assisted Pullups.

M/53/6'0"/212

"Illegitimi non carborundum!"[/QUOTE]

Good job, Bill

Where do you work out at over in Dayton?

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Thanks Bill and Stephen for the compliments on the website.