Daniel again.

Daniel:

50 pull ups
400 m run
21 thrusters 95lbs
800 m run
21 thrusters 95lbs
400 m run
50 pull ups

As much as this one sucks it's becoming one of my favorites. The first time I did it, which was September, it took me 27 minutes (on the high end). On Tuesday it took me 19:44. I also didn't stop during the 800 m run. The thrusters are definitely easier for me (just in general they have gotten easier), but they are still one of the most draining exercises for me. Overall I am very pleased with this time.

Saturday and Monday(aka Sunday)

Saturday:

21 handstand push ups
400 m run
21 weighted pullups

15 HSPU
400 m run
21 weighted pullups

9 HSPU
400 m run
9 weighted pull ups

I don't remember what the time was on this one for me. I think it was 29:04 or 28:04 or 24:04. It was just under 30 min or 25. I can't remember and it's not on my watch. Either way the time wasn't what stuck out to me. The HSPU and the pull ups. The first set of pull ups i did 19 at 25 lbs and could not muster the last two at 25 lbs so for the remainder of the work out had to drop to 20. I would like to stick with 25 next time and maybe even try 30.

The HSPU's....surprised me a little. I thought I would be tired each round when starting with the HSPU's but I found that doing them was easier each round. The last round I got 8 in a row. I know that, especially in the set of 21 and 15, they all weren't perfect; at the same time each round I felt as though I could do more and more. Kind of interesting for me.



Monday (aka...Sunday)

25 burpees
15 back squats BW


This was a 185lb backsquat. I got 3 full rounds and the fourth round finished all the burpees. This one sucked.

2 PR's in 2 Days!

Wednesday I wasn't able to complete the W.O.D, so I went for it yesterday:

Elizabeth

21-15-9

135lb Cleans
Ring Dips

18:56

This is still without actual rings; but still not a stable environment. (The black arm holders people use for leg raises). Better news is one of the other trainers has just purchased rings, so now we will be able to use them!

Second PR:

Deadlift

1-1-1-1-1-1-1

1. 225
2. 245
3. 275
4. 305-First PR
5. 315- Second PR
6. 335-Fail
7. 325-Fail

I'm pretty stoked about this one as my deadlifts have always been the suck. This is a huge improvement and victory (by way of deadlift) for me.

Fran

21 Thrusters
21 Pull ups

15 Thrusters
15 Pull ups

9 Thrusters
9 Pull ups

Last time 8:07
This time: 7:38

Overall I'm somewhat pleased. I'm glad I PR'd. But I felt like I could have done it under 7. The 30 seconds after my last round of thrusters I literally could not go anymore. No matter how much I wanted to, I just couldn't do it. It'll come. The more I condition my body. At the same time it's still a bit aggrivating. But 7 38 is a PR, so I can't really be too upset.

Update on workouts

The Filthy Fifty
50 box jumps 24 inches
50 jumping pull ups
50 kettlebell swings 1 pood (35 lb db)
walking lunge 50 steps
50 knees to elbows
50 push press 45 lbs
50 back extensions
50 Wall ball shots (we only have a 12 lb ball)
50 burpees
50 double unders

48:07
I was dissapointed with this time. The knees to elbows took the longest, then finishing with burpees and double unders was no easy task either. Everything else was dece (not easy, but more managable).

CINDY:

16 rounds and 5 pull ups. I crushed my former record of 11 rounds.

EVA:

5 Rounds for time
800 m run
2 pood kb swing 30x
pull ups 30x

1 hour. 1 min. 47 seconds.
I. Hate. Eva.

Saturdays:

Five rounds for time
95 lb push -Jerk 15x
L-Pull ups 15x

I get annihilated on the L-Pull ups everytime. My core is the strongest it's been, but i want it to be stronger. This one took me 33:58 seconds. If I can get the L-Pull ups down efficiently, then I know I can destroy that time.

Saturday's Crossfit yesterday

25 Squats
25 Push ups
25 Pull ups
25 Sit ups
50 Squats
50 Push ups
50 Pull ups
50 Sit ups
75 Squats
75 Push ups
75 Pull ups
75 Sit ups

37:41

I had a friend workout with me on this one (Jake, who also did the cleans and ring dips with me). We both ended up with the same time and I ended up burning 632 calories. The first round I broke up the workout in sets of 10, 10 5 and gave myself no more than 10 seconds rest in between. The second round I started off at 10 (and had to go to 5 with the pull ups) with no more than 10 seconds rest. The 3rd round was all sets of 5 with no more than 10 seconds rest between each 5.

I should clarify that the squats and sit ups I was able to complete in rounds of 25. I would like to try and cut my rest time down to 5-7 seconds or try to keep the groups at 10 instead of 5. Either way I'm pleased with the outcome of this. I was more nervous for this one than I was for the 300 workout. I'm not as sore though, which is good.