WOD

20110531

Overhead Squat
5-5-5
65-60-60 (Limiting factor was my nails nearly gouging through my skin and my wrists. Shoulda brought tape.)

3 Rounds
Row 500m (Goal 2000m Pace)
1:58:03
2:02
2:05:05

I also did the WOD on Saturday morning, but didn't post it here. So...here it is:

20110528
5 Rounds
5 Thrusters (95/65) I actually used 65# THE WHOLE WOD...for the first time!
10 KB Swings (53/35) I used the RXd 35# (gettin used to the 35# weight!)
15 Box Jumps (24/20) I used 4 45# plates and a 15# plate...
Time 7:45

WOD

20110525

Wendler Press
42.5 x 5
47.5 x 5
55 x 7

3 Rounds
10 Renegade Row Manmakers (35/25) I used 20# first round, then 15# for last two.
Rest 1 Minute

Took me 10:20 but I'm not sure I counted right on all of em.

This is a manmaker: http://www.youtube.com/watch?v=gczI5sINn9U&NR=1

WOD

20110524

Run 800m
3 Rounds:
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (53/35)
Run 800m
3 Rounds:
5 Pull-ups
10 Push-ups
15 Kettlebell Swings
30 Burpees

All pushups on knees; otherwise, as RXd.
Time 23:13

WOD

20110523

Started Wendler today. Low bar back squats posted on my Wendler spreadsheet.
5 @ 90#
5@ 100#
10 @ 115#

AMRAP 6 Minutes:
12 unbroken wall balls (8#)
8 unbroken push ups (I did mine on knees)
8 unbroken box jumps (20 - I used 5 45# plates)

4 rounds plus 12 WB + 7 pushups

WOD

21000520

For time:
5 Rounds
5 Deadlifts (275/185) - I did 135 (first time! I think previously I always did 115!)
15 Burpees (scaled to "pack" with 12 per round)
50 Double Unders (scaled to "pack" with 40 per round - tried to do first 20 unbroken, then 2nd 20 or 10+10)
Rest 2 Minutes

Total time 19:29

WOD

20110519

Power Clean
3-3-3-3-3
75-80-80-80-80

Tabata (20 seconds work/10 seconds rest - for four minutes per exercise = 8 minutes total)
Push-ups
Squats
I did 57 pushups (all on knees) and 118 squats. Yup. I suck at pushups. No surprises there.

WOD

20110518

Push-press
3-3-3 (These should be strung together, not 3 singles)
75-75-80

5 Rounds
5 Thrusters (135/95) I did 65#
5 Chest to Bar Pull-ups I did them...ALL of them...ALL chest to bar...NO  BAND!
5 KB Swings (70/53) I did the 53#er! It sucked major ass, and I really did 6 reps each set (1st rep was just to get the momentum and didn't get to overhead)
9:09 RAWK ASS

WOD

20110516

Squat

5-5-5
115-125-125
Shoulda done all three at 125, but ran outta time :o( Next time, Gadget, next time.

AMRAP 7 Minutes
10 KB Swings - 35#
10 Push-ups - on knees
6 rounds plus 5 KB swings. I still hate pushups.

WOD

20110511

Press
5-5-5

Feeling weak. Did 55-55-55

3 Rounds
10 DB Push-press (45/30)
20 Front Rack DB Lunges (10 Each Leg)
Row 250m

This completely gassed me. My quads were fried. I came out way too fast on my first 250m (was pulling 1:48/500m) and died on the last one (hard to keep it at 2:00/500m).

9:29 (used 20# barbells)

WOD

20110509

Overhead Squat

3-3-3-3-3

65-75-75-75-65

21-15-9

Burpees

Box Jumps (24/20) I DID MINE W/ 5 45# PLATES - about 18 inches

4:24

Burpees suck...buck furpees.

WOD

20110504

Annie
For time:
Double Unders then Situps...
50
40
30
20
10

Took me 10:12

WOD

20110503

Cindy

AMRAP in 20 mins
5 pullups
10 pushups (I did on my knees)
15 squats

I did 11 rounds plus 24. More than last time (but not much). I'll take it, though. Pullups were solid...busted out 5 unbroken first two rounds then split them 3/2 (sometimes 4/1). Pushups...suck.

Nashville 1/2 marathon...sixth time

Will link the Garmin readout when my lazy ass uploads it...

Race was Saturday, April 30th. Weather was perfect. Beer at Tootsies afterward with live music and new friends from McLean, VA...couldn't ask for more...

Overall 2:05...5 mins slower than my "average..." but I'll take it. I finished...I had fun...that's all that matters :o)