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  #1261  
Old 27 September 2011, 21:28
stllearnin stllearnin is offline
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70 burpees, 60 situps, 50 American kettle bell swings @ 1.5 pood, 40 pullups, 30 handstand pushups.

40:07
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  #1262  
Old 28 September 2011, 08:26
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5x6 L-pullups/ring dips.

10x100M run/1:30 rest

Didn't time. First successful run workout in 4 years (successful defined as finishing while being able to walk afterwards)
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  #1263  
Old 30 September 2011, 08:17
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DL: 315x2, 325x4x2

No Conditioning
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  #1264  
Old 1 October 2011, 21:15
stllearnin stllearnin is offline
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5 rds, 400 m run, 25 burpees. 24:41.
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  #1265  
Old 9 October 2011, 17:49
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BP 1x5x195, 4x5x205


Nate: AMRAP 20 min 2 MU (subbed Gravitron MUs with 75% BW)/ 4 HSPUs/ 8 70 lb swings 10 rds.

This is my favorite Hero WOD and a 1 round PR for me.

Hoo Yah Chief, RIP.
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  #1266  
Old 11 October 2011, 21:01
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Yesterday: squats 275 x5, 295x5, 295x1 (nearly failed) 275x1 (nearly failed)

Conditioning: swim

today: Worked to a 1rm HPS 115 (little bit of a press out)

10 100m row/1;30 rest 22 avg
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  #1267  
Old 12 October 2011, 10:00
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5x7 L-pullups/ring dips

10 x100M run intervals/1:30 rest
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  #1268  
Old 14 October 2011, 08:24
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trap bar DL 275x3,295x3, 315x3x3

4 rounds untimed

10 ab wheel rollouts/10 pushups
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  #1269  
Old 16 October 2011, 18:18
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BP: 210x3x3

3RFT 20 pullups/run 200M/20 pushups/run 200M/20 situps/run 200M/ 20 squats/run 200M

scaled pullups to 20 gravitron pullups @65% BW (right lat still needs a little rehabbing, not up to that volume yet,) .13 on elliptical for run. scaled from 5RFT otherwise as rxed from MP.

32'14'"
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  #1270  
Old 17 October 2011, 08:38
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BS: 3X5X275

no conditioning
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  #1271  
Old 18 October 2011, 14:24
stllearnin stllearnin is offline
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Benchless Linda: 10-9-8-7-6-5-4-3-2-1 triplet of
1.5 BW Dead lift (235#)
2 x pushups
.75 BW power clean (115#)

31:41
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  #1272  
Old 19 October 2011, 09:17
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5x8 L-pullups/Ring dips

3 Iron Cross position 2 static holds.
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  #1273  
Old 19 October 2011, 20:48
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3 x 1 mile run
6:38, 6:26, 6:38
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  #1274  
Old 20 October 2011, 06:27
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Self designed one because I'm getting done with my 8 week strength building cycle and need to get my conditioning back.


Warm up by running one mile at leisurely pace (NST 10min mile)

Three rounds for time of:

20 x Burpees
20 x 1.5 pood KB swings (russian)
10 x strict form Pull Ups


I jogged the mile in 9 minutes and completed the workout in 11:48 mins.

Currently I'm at almost 6,000 feet elevation.
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  #1275  
Old 21 October 2011, 08:09
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Trap bar DL 5x3x325

no conditioning
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  #1276  
Old 21 October 2011, 18:53
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All 3 of our Crossfit gyms here in Billings got together for Barbells for Boobs last night for Amazing Grace

First time I did grace which is 30 clean and jerk at 135lbs I did it at 95lbs and it took me a little over 12 minutes. Last night I RX'd it and did it in 3:57 and our gyms were able to raise a little over $5000 for Barbells for Boobs.
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  #1277  
Old 24 October 2011, 08:04
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BS 5X275,285,295
BP 5X205,210,215
HPC 3x135,155, 165
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  #1278  
Old 25 October 2011, 08:52
thegreyghost thegreyghost is offline
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Warm-up
10x overhead squats 75lb
20x SDLHP 75lb
30x Glute ham situps
40x KB swings 55lb

WOD
"FRAN's" bastard SON (self named)
1 rd for time
21,18,15,12,9,6,3

Thrusters (95lb/65lb)
Push ups

Time 19:03
HR 198 (114 after 10mins)
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  #1279  
Old 26 October 2011, 09:16
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4 RFT

10 L-pullups 100M run/10 ring dips 100M run/ 10 ab rollouts 100M run/10 squats 100M run

33'21"

(modeled after a couple of MP WODs last week about a mile of running, and 4 10 rep pullup sets, so dtill recovering well from my chronic injuries)
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  #1280  
Old 27 October 2011, 14:11
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From Sunday's WOD (performed today);

Five rounds for time of: Run 200 meters/20 Pull-ups/Run 200 meters/20 Push-ups/Run 200 meters/20 Sit-ups/Run 200 meters/20 Squats

37 min, 18 sec.

Well, at least the pushups weren't difficult, LOL....
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