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Bill the 20 reps max squat inspired me to resurrect an old workout.
21-15-9 135# back squat and pull ups
broke 11 & 10 on BS and 7,7,7 pull up then similar on 15 and 9 rounds

11:30 I think that's 3 minutes off my last.

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Thanks for the kind birthday wishes, and Deb, thanks for "Superclaw." I'm trying to figure out how to make it my avatar.

Also, great work up and down the board. Pat, a CFT over 1,000 lbs is staggering. That would put you at the top of our box's Leaderboard. None of us have cracked a half-ton yet.

Starting "Hell Week" tonight, five straight nights of Hero/Named WOD's at 7 p.m. Should be quite the challenge.

Claw

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Cliff - Way cool on the "Tough Mudder"! A bunch of folks from the boxes around here have done several and have had a blast! Agreed with JB! (BTW, John, "Yay! Burpees!!") Need to convince the spousal unit to do it with me!

Tom - Looks like this CrossFit stuff is working for you!! Nice Job!

Claw - Good Luck on "Hell Week"!

[B]WU:[/B]
3 rounds of 10 Reps:
Push Ups
AbMat Sit Ups
Air Squats

500m row

Dynamic stretching

[B]WOD:[/B]
[I]First day of [URL="http://outlawcoach.wordpress.com/about/"] Outlaw CrossFit [/URL]type programming.[/I]

3, 3, 3, 3, 3 Snatch @ 65-75% – rest 60 sec.
Notes: Begin at 65% and increase to 75% throughout sets if technique is perfect. DO NOT go past 75% and do not add to 65% if technique is not perfect.

75-75-75-85-85

Then For Time:
21-15-9 of:
HSPU
Burpee Box Jumps 24/20″ (Yay! Burpees!!)

9:41
[I]Good WOD! Did the 24" box. Need more work on form, but it was fast and fun!![/I]

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[QUOTE=William Hoogsteden;1072509].[/I]

3, 3, 3, 3, 3 Snatch @ 65-75% – rest 60 sec.
Notes: Begin at 65% and increase to 75% throughout sets if technique is perfect. DO NOT go past 75% and do not add to 65% if technique is not perfect.
[/QUOTE]
This cracked me up. id [B]never[/B] add weight! Heard nothing but good about outlaw. Good luck.

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good work on the Back Squats Tom!

6/25
Box Squat 3@135/1 @185/225/245/265
3x4 275 w/ chains DL Dead Lift with feet on 45# bumpers
Weighted walking Lunges @ 70# 4x10
GHD Back extensions @ 25#

WOD Cindy
rounds I quit trying to keep track at 11 or 12 rounds b/c I thought that it just did not matter, I have a Hell of a time keeping track of my rounds sometimes so the heck with it :shrug:

m/57/180

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thankfuly last nite was an easy nite

6 rep max good morning

200 lbs

4x6 16" box squats

150 lbs

my calves are still this morning toast from tough mudder. after the box squats spent a good chunk of time last nite rolling out my calves and hammies.

saw lots of great colored brusies at the box last nite from people who did the tough mudder. all still were laughing about how they got them.

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6/25 WOD
Hell Week Day 1

"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

29:38.
Tried to go full ROM on HSPU's but missed a couple. Sets of 7-3. Because we did not have enough bars, boxes, and wall balls, athletes had to share, building in some rest. Deadlifts also went in sets of 5's (approximately). Box jumps basically slow and steady straight through. Pull up sets were pretty short, basically no more than 5 or 6 at a time, and down to 3's and 2's toward the end. All good until we came to wall balls, which were particularly miserable today. I did sets of 10 for the most part, but many reps involved not catching the ball, not squatting to full depth, just my usual flaws. Double unders were limited, surprisingly, not by my jumping but by my arms swinging the rope. Sets of about 8 to 13 throughout.

I had done this once early as a team WOD with KJ. We each did all the reps, except I scaled deadlifts then to 225 and we split the total wall balls to 50 each. We alternated work so it had more rest, and that time was 34:05.

First night of Hell Week down, 4 to go.

Claw

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6/27 WOD
Hell Week Day 2

"RJ"
5rds FT:
800m run
5 rope climbs
50 competition pushups

47:06.
This was just a grinder. I was worried about all those rope climbs until Traver made a comment to the effect of, why is everyone worried about the rope climbs when it's the push ups that will get you? I held that warm fuzzy thought in my head most of the WOD.

Pleased with my time. One of the hardest parts was keeping track of all the counting. I feared I missed a running lap on the 4th round but I was behind but in sync with Campbell, so I told myself if he's done, I'm done. I also feared missing some pushups so I threw an extra five in on the 3rd round, and an extra rope climb in the 4th round. (It's very likely those were not "extra," they were the correct number and I just prevented myself from cheating.)

Body inventory: Not particularly sore anywhere, just feeling an overall tiredness. Working out so late in the evening has been messing with my sleep. I predict a massive sleep crash tonight or tomorrow night. In the meantime, I find solace in the fact that caffeine is not a banned substance in Crossfit.

Some truly amazing efforts, especially from the women, all of whom banged out 25 rope climbs and 250 hand-release toe pushups in about an hour, on top of running nearly a 5k. If I was a betting man, and I am, I'd bet not one random young woman off the street in 50 could complete that WOD like our CPC women did.

Link to whiteboard with Hell Week times so far (WFS): [url]http://www.flickr.com/photos/93561498@N00/7452927388/[/url]

Claw

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Good work, everyone.

SuperClaw - You are "the Man"

Bill H - Burpee (yay?) box jumps. As my adult kids would say, "that is just sick"

6/24 Functional fitness... Load truck and camping trailer; evacuate my home due to Waldo Canyon fire. :(

6/25 Deadlifts
Warmup: Jog 3:00; Deadlifts 90, 110, 130 X5
Workout: Deadlifts 165 X5, 190 X3, 210 X12
Assist: Good mornings 45# X 4X10
Toes to Bar X4X10
WOD: 21-15-9
Tuck jumps
pull-ups
7:30
Cashout Pull-ups X 30; dips X 30

Really needed this workout to take my mind off the fire and its possible outcomes and impacts. Helped my frame of mind a lot.

6/26 Military Press
Warmup: 45, 55, 65 X5
Workout: press 80X5, 90X3, 100X10
Assist: Pull-ups X1X10
Dips X 1X10

Shoulder hurt from previous day's dips and pull-ups. Also, heart not in the WOD as I watched the smoke plumes from the fires in the city move overhead. Hard to concentrate while trying to keep an eye on the TV and the news updates of which area is now being threatened. Also lots of air quality warnings from the health department.

6/27 Rest day. Spent a lot of time buying emergency supplies and preparing for potential second evacuation. Fire is spreading on three fronts and if it jumps I-25 heading east, we'll be on the move again.

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Alden - Hope You & your family are well. Got a LOT of CFWP folks & friends in the Springs area.

Deb - Do you just pick a weight & Snatch it for the entire WOD?

JB - Feel ya on the counting rounds frustrations!

Claw - Nice job on "Hell Week"!!

[B]26 June

WOD: from [URL="http://diywod.com"]DIYWOD[/URL]:[/B]
"Kenyatta"
10RFT:
10 Push Ups
10 Air Squats

5:48

[B]27 June:
WU:[/B]
500m row
3rounds:
10 Wall Balls
10 Push Ups
10 AbMat Sit Ups

[B]WOD:[/B]
Work Up to a 1 rep Max Hang Squat Snatch:
75#-75#-75#-95#-85#-65#(5 Reps)

then
5 RFT:
200m run
25 1.5 Pood KBS
2 min between rounds

21:33

[I]My form on the Hang Squat Snatches was poor IMHO. Had to Muscle Up the 95#. My knee was talking again; something related to the heavier weights on it.
Was surprised on the 5 rounds. The runs weren't as bad as I thought. Broke up the KBS into 2 subsets. Tried to get the last one done as fast as possible. The worst part was the 2 min rest. At least I wasn't the last one done! Always a good feeling. :)[/I]