080128-080201

080201
wu: 10 min run, 20x3--ohsq, pull, sit, dip

WOD
Deadlift
45#-155#

170#x3
170#x3

Weighted pull ups
kipping x5
7.5#x4
7.5#x4
7.5#x4
7.5#x4

bwx5


080130
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
"Mary"
As many rounds as possible in 20 minutes of:

3 handstand push ups
6 alternating pistols (one-legged squats)
8 pull ups

7 rounds+ 3 handstand push ups

My first time with pistols but i only fell on my butt once during the workout =p
It was also my first time incorporating full handstand push ups in a wod. very difficult. went to failure five times during the workout. the kipping pull ups felt very easy in comparison. All pull up sets were unbroken.


080129
wu: 10 min run, 10x3--ohsq, pull, sit, dip
clean & push jerk

WOD
"Grace"
30 clean and jerk, 95#

12:29

power clean and push jerk

kipping pull ups x10


080128
wu: 15x3--ohsq, bext, sit, pull, dip

WOD
Overhead squat
45#-65#

70#x4
70#x4
70#x4
70#x4 (f on 3)

Bench press
45#-95#

105#x3
105#x3
105#x3
105#x3
105#x3

080125-080126

080126
wu: 10 min run, 10x2--ohsq, pull, bext, sit, dip

WOD
"Nasty Girls"

3 rounds:
50 squats
28 pull ups
28 dips
10 95# hang power cleans

30:08

hspu 2x3

080125
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
Deadlift
45#-155#

170#x2
170#x2
170#x2

Weighted pull ups
kippingx5
7.5#x3
7.5#x3
7.5#x3
7.5#x3
7.5#x3

080123-080122

080123
wu: 10 min run, 10x3--ohsq, pull, sit, push

WOD
4 rounds:
400m run with 2 min rest in between

Rnd 1- 1:30
Rnd 2- 1:30
Rnd 3- 1:33
Rnd 4- 1:32

Done on a 100m indoor track.

Hspux2
Hspux4
Hspux3
Hspux3


080122
wu: 10 min run, 10x3--ohsq, bext, dip, sit, pull

WOD
Front Squat
45#-95#

115#x5
115#x5
115#x5

Press
30#-65#

75#x4
75#x4
75#x4
75#x4

Dipsx10
Dipsx10

080118-080119

080119
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
"Lynne"

5 rounds of max effort:
95# bench press
pull up

Rnd 1 8/13
Rnd 2 8/15
Rnd 3 8/13
Rnd 4 7/14
Rnd 5 8/14

100 squats for time- 3:07


080118
wu: 10x3--ohsq, bext, sit, pull, dip

WOD
Deadlift
45#-155#

165#x5

Weighted pull ups
total of 15 reps at 7.5#

080112-080116

080116
wu: 500m row

WOD
row 5k (damper setting @5)

22:21 (PR)

10x4--ohsq, pull, sit, dip
500m row
1 min handstand hold


080115
wu: 5 min run, 10x3--ohsq, pull, bext, sit, dip

WOD
"filthy fifty"
50 24 inch box jumps
50 jumping pull ups
50 35# db swings
50 walking lunges
50 knees to elbows
50 45# push presses
50 back extensions
50 45# thrusters
50 burpees
50 double unders

41:35

080114
wu: 10 min run, 10x3--ohsq, pull, sit, push

WOD
Squat
140#x3x5

Weighted dips
BW 5x2
5#x3
10# 3x5

11 pull ups


080112
wu: 10x3--ohsq, pull, bext, sit, push
clean warm up

WOD
"Elizabeth"
21-15-9 reps
75# cleans
dips

16:44

080109-080111

080111
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
Deadlift

165#x3
165#x3

Weighted pull ups
7.5#x3
7.5#x3
7.5#x3
7.5#x3
7.5#x3


080109
wu: 3/4 mile run

WOD
"Michael"
3 rounds:
800m run
50 GHD back extensions
50 GHD sit-ups

37:30

070108

070108
wu: 15 min walk, 2x800m row

WOD
Front squat

wu with 45#-95#
105#x5
105#x5
105#x5

20 min run/walk

it's only been 14 hours since the last workout. i was sore and tired and completely unrecovered, so i skipped the second press.

080107

080107

wu: 10x3 ohsq, push, pull, ghd sit, ghd bxt

wod
Cindy
As many rounds as possible in 20 min:

5 pull ups
10 push ups
15 squats

15 rounds plus 5 pull ups and 10 push ups
PR!


last time was 13+ rounds.
i did this workout at the new ultimate cf charlotte.
it was my first time in a cf gym--i'm actually pretty bewildered with
all these new equipments that i've heard/read about but never used.

walked around the gym with a 14lb kettlebell held over the head. 6 arm switches.
then did some core work

080105

080105

wu: 10 min run, 10x3--ohsq, pull, sit, dip, push

WOD
Deadlift
50x5
95x5
115x3
135x2
155x1

165x3
165x3

Weighted pull ups
kippingx5
5#x5
5#x5
5#x5

071229-080103

happy new year!

080103
wu: 10 min run, 10x4--ohsq, bext, sit, push

WOD
120 pull ups
120 dips

31:54

full range kipping pull ups and bar dips. did them in 40 sets of 3 reps.
i aimed for completion, not time, so i'm happy with this workout.


080102
wu: 10 min run,10x3--ohsq, pull, sit, dip

WOD
Squat
45x5
85x5
105x3
135x1

135x5
135x5
135x5

Shoulder press
30x5
45x5
65x2

75x3
75x3
75x3
75x3
75x3


071230
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
3x500m row

2:10~2:15

did not feel motivated at all.
walked on the treadmill for 30 minutes, did total of 11 handsand push ups, and called it a day.


071229
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
Deadlift
45x5
95x5
115x3
135x2
155x1

165x2
165x2
165x2

weighted pull ups with 5#
3x5