7 - 1's Thrusters

Hollie

65, 75, 85, 95, 105, 110 P.R, 115 P.R, 120 (f), 120 (f)

I can do more than 115 but not quite 120 - need those 1.5 lb weights!!!:)

Barbara May 27/09

20 pullups
30 pushups
40 situps
50 squats

Again I used the med. ball for squats and found it way easier, I think I do the "butt wink" which is not good form. I am trying to concentrate without the ball and stop a little earlier than I have in the past. At the cert. they were trying to get me to fix that but it is hard to break habit. Anyway,

Round 1: 3:39 P.R. by 54 seconds
Round 2: 4:21 beat old P.R. by 12 seconds
Round 3: 5:03
Round 4: 5:23
Round 5: 5:13

I believe it totals 23:39.

My old P.R. for this wod went like this 4:33, 4:35, 4:49, 4:58, 5:06= 24:01.

Not sure which is a better way to do it but I honestly thought I was going to puke and shit myself after round 4 this time. Gotta love crossfit:)!!!!

5 K - May 26/09

What can I say it was a beautiful day to run. I enjoyed all the spring smells in the air but I should have concentrated more on the run than the smells:) I tried using some of Sterling's secret strategy but it didn't work as well for me. Our 5 k has been a little short - my time to compare against all the other 5k's was 27:48 (P.R. is 26:19). The true 5 k time was 28:16.

John's time 22:19

Total - May 25/09

Backsquat 1
Strict Press 1
Deadlift 1

Hollie:
Backsquat 155lb P.R
Strict Press 80 P.R.
Deadlift 205 - 20 lbs off old P.R. (shit)

John:
Backsquat 320 P.R
Strict Press 125 - shoulder injury
Deadlift 375 lb

Couple P.R's hit but not happy about a few things. Oh well we'll figure it out. Used the ball for backsquat and that was a lot better, I go really low on the squats without.

"Micheal" May 22/09

3 Rounds for Time:

800 m run
50 GHD back extensions
50 sit ups

O.K. I suck at getting directions. I did GHD sit ups on this one for some reason and I'll tell you I suffered through them. Very pissed when I came back in and saw the posts. Oh well!!! It was a beautiful morning to run. My previous times were 28:15 un anchored situps April, 31:47 anchored December, 27:59 Good mornings and anchored. I am pretty quick at the regular situps now so I wish I would have done it the right way.

Hollie: 38:06

"Twins" May 21/09

Do two couplets of each

750 m row
20 Hand Stand Push ups

20 115/85lb Thrusters
20 L Pullups

Well this was quite a little shit kicker!!! After the 500, 1000, 2000m rows on Tuesday's wod I didn't think the 2 x 750m would be too bad, but hell I hate that thing:) Did the hand stand push ups with 6 boxes and two 45 lb plates on top that is about as high my neck. Made sure to touch the top of the head to the floor and full extension. On the second set, I was running out of time so dropped the weight to 75 lbs for the thrusters and am pissed at myself. I know I could have done it just would have taken a lot longer. Kipping L pull ups that turned into the dreaded W pullups half way through second round:) Anyway got er done and to soccer just in time:)

Hollie: 28:49
John: 27:38 rx'd thruster weight but handstand pushups were done off the boxes and plates.

400m run and 50 Airsquats May 21/09

Warm Up

Strict Press 3x3
Push Press 3x5
Push Jerk 3x1

Hollie
Strict Press 45,65,70
Push Press 85, 95,115
Push Jerk 95, 105, 115, 120, 125 - matched P.R. 130 (f)

John:
Strict Press 65,85,95
Push Press 95,115,125
Push Jerk 135,155,165,175,185 - matched P.R. 190 (f)

Wod
4 Rounds for Time:
400 run
50 air squats

Hollie: 14:37 End of 1st round 3:07,2nd 6:56,4th 14:37
John: 12:38 End of 1st round 2:38, 4th 12:28

We did this one at home with a turn around at the 200m mark of each run, that sucked because it gave me a weak mental moment to start back up a little slower than needed. My P.R for this wod is 13:45 at the track, don't think the time would be that far off without the turn. We had fun doing this today, that's the way it should be. Prefer running to rowing but felt like I was sucking wind on the last run.

Rowing and Benching May 19/09

For Time:
500 m row
30 body weight bench pressn
1000 m row
20 body weight bench press
2000 m row
10 body weight bench press

I used 80 lbs for the bench press due to lack of spotter and shoulder issues when doing bench. The 2000m row was a mental battle but I won without stopping, yeay!!
Hollie: 24:38
John has taken some time off and is feeling it.
John: 26:18

Also John did Cindy a few days ago at 19 rounds, a few off from his P.R. of 22 but all things considered not a bad effort:)!!
Cheers

Grace - May 8/09

For Time:

30 - 135/95 Clean and Jerk

Hollie: 6:04 P.r. 95lb Power Clean and Jerk - not split jerk:)
John: 6:05 135 lb Power Clean and Jerk

Then did
500 m row
50 box step ups
30 GHD sit ups
30 GHD back/hip extensions
50 double unders
25 kettle bell swings 35 lbs

Just did it but didn't time:)