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1/7
9x3 bench with bar hung from green bands from above
sets done at 135 275 315

WOD 4 man team 3 rounds
100 24" BJ
50 pullup
20 tire flips
100 DU

no Burpees yet today

m/57/183

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1st WOD of the year-FRAN: 6:50 (PR). (Previous PR was 9:08)

Haven't posted in a while as I've dropped down in weight on all movements and really working on form. Trying to remove ego from the equation. Its helping a lot. Ex.: My 1 rep PR on dead lifts was 275 and I always hurt myself doing that. Yesterday did 5 sets of 5 at 265 lbs with relative ease. I haven't had a sudden surge in strength. Rather, form is king! My guess is that as my form improves, I'll be able to go up in weight and then have strength gains. I had it backwards until now.

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1/07/12 “Kelly”

Warmup: Row 500m, Abmat situps, weighted back extensions, jump rope, air squats, double unders

Workout: “Kelly” (puppies)
Three rounds for time of:
Run 400 meters
18 Box jump, 20 inch box
15 one-armed thrusters, 10 pound dumbbell
10:51

Skills: Pullups w/ assist bands
Front squats

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Love the attention our thread is getting.

Strength: shoulder press,5x5,65,85,105,135,155.

Annie:50,40,30,20,10
Double unders
Sit ups
Scale:3:1 for singles
10:44.

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My comment about activity on the thread must have been a jinx.

Anyhow here I am, Monday morning after Sunday off.
Strength: dead lift for 5,3,1: 315,405,495.

7rft
135# power clean and jerk
200m run

Scales: 95 #
21:15.

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It's been very "Seattle" like weather here in the south all weekend and continues today. Usually I take the weekend as rest but I got so stir crazy yesterday I went to the box. Very rarely do I workout with the more elite athletes in our box but yesterday I sucked it up and by the end of the WOD it was clear that everyone is just trying to better. It was great!

[B]1-8 "White" Hero WOD[/B]
3 rope climbs (or 15 towel pullups, I did.)
10 T2B
21 walking lunges with 25# plate overhead
400m run
5 rounds for time 36:22

[B]1-9 Grace[/B]
30 reps clean and jerk (85# for me)
5:09

I've tightened up my eats since the first of the year because I'm going on a cruise with some friends in April. Strict Paleo with no "Paleo treats" for the first 30 days. Also gave up bacon until the first day of the cruise. I replaced the bacon fat with coconut milk and so far I'm rocking right along!

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1/7 WOD

Group "flight simulator"...5-10-15-20-25-30-35-40-45-50 and back down of unbroken du's. Penalty of 5 burpees for each miss, then wait for partners to do their double unders (and burpees where needed).

DNF. Worked with Molly and Augie.

Warm up was take 10 minutes to find max double unders, and I got 41 and then 44! 40+ is a multi-year Elite Goal! :pepper:

I hung up on round of 15 and then round of 30, where I stayed until the end of the hour. (Last round I went for max and got 41 again.) I don't know how many burpees I did, but it was a lot. Since I did relatively few double unders, I threw myself into the burpees.

Claw

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[B]Saturday [/B]

10 Rounds for time of:

135 lb Deadlift 15 Reps Scaled to 95lbs.
Pushups 15 Reps

13:12

[B]Sunday[/B]

Continuous clock pull ups:

Did Ring Pull ups Strict

9 minutes + 9 pull ups

Rest today. Shoulder Mobility WOD yesterday. If you are not doing these, you should be. I am sold, hook, line and sinker!

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1/8
DU
50 Burpees
work on Bear complex
1/9
DU's
zerker squats @ 175 @ 195
bent over row @ 125
8x3 @ 125
WOD 100 20# WB if U drop ball or rest 10 Burpees I did 50
WOD 2
EMOM 8 rounds
7 T2B
7 Back Extensions

Great work on the DUs Claw, It's been three years for me and I think, I hope I'm getting them got at least 16 today I know thats a pr for myself

m/57/180

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Perry - Way to go! Awesome Fran time!!

Alden - I cried doing my 1st "Couch Stretch" and then the endorphins kicked in...:D

Pat - Great Annie time!! Awesome DLs!!

Jack - I really want to do that DL/Push Up WOD when I saw it on the main site. nice time!

Claw - I wrote your praises on FB! Congrats on the DL goal! [QUOTE] Since I did relatively few double unders, I threw myself into the burpees.[/QUOTE] But Yay! Burpees!!

JB - Yay! Burpees!! Real KICK@$$ on those WODs!!

Michelle - We've been having March in January (Yay Global Warming!! :D) Sounds like you chose the wrench!! Sweet!!

[B]WU:[/B]
2 rounds:
200m run
15 AbMat Sit Ups
10 2 Pood KBS [I]I chose the wrench![/I]

[B]WOD:[/B]
20 min AMRAP:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Squats

14 Rounds +15 Squats+ 4 Pull Ups of “Cindy” starting with Air Squats.

[I]Last time I did this (1 Mar 11), I did 13 rounds + 2 Pull ups! Going in the right direction!![/I]