Back Squat 3-3-3-3-3 (5×3)
THEN……………
“Don’t Drop Your Baby”
Black/Blue/Grey WODs
Holding a Plate Complete Rounds of 20-15-10-5 For Time of:
GHD Sit-Up (25/15) (15/10) (10/no plate)
Plate Burpees (25/15) (15/10) (10/no plate)
Overhead Walking Lunges (25/15) (15/10) (10/not plate)
Get’in More Work Done Faster!!!
June “Cool†Board
***Make some goals for yourself for June
–  Meghan – BEAT Bobby in Soccer WOD!!!
–  Adam S. – 1st Rope Climb
–  Ash – Handstand Walk 4 Squares (16 feet)
–  Ash – 6 Consecutive Muscle Ups
–  Jaime – Successfully Completed the Ultimate Athlete Challenge!
– Â Mr. & Mrs. Justin Vaught!!!
–  Fred – 10 Consecutive Double Unders
–  Billy – Mile Run in 4:29!
–  Meghan – 10 Consecutive Pull Ups
–  Todd – 1st Rope Climb Ever
–  Fred – 1st Rope Climb Ever
–  Adam S. – 7 Rope Climbs in a WOD
–  Janet – 4 Rope Climbs in a WOD
–  Bobby – Rope Muscle Up
–  Bobby – Backward Roll to Support on the Rings
–  Jim – BIG BOY workout as Rx’d (aka rx’dn it!)
– Â Mike – 1st Rope Climb Ever
+
Back Squat: 145-155-165-175-185(1)
“Don’t Drop Your Baby” as Rx’d – 9:01 (previous time 10:04 on 9/7/10)
Yesterday:
Badger Bomb as Rx’d – 11:36
“Grace” as Rx’d – 2:12 – PR by 20 seconds!! I love this WOD 🙂
“Small” as Rx’d – 47:57
Best part, no headache! Not sure what the heck was wrong with me last week, but I’m so happy to be feeling better.
Back Squat: 225-255-285-305-315(PR by 50#)
“Don’t Drop Your Baby” as Rx’d – 7:24 (previous time 8:09 on 9/7/10)
Back Squat: 185-205-235-255-275(PR)
Don’t Drop Your Baby (GHDs at 15#, Burpees and Lunges at 25#): 16:01. Those GHDs with weight are something else!
Back squat: 125-135-145-155 (3rm PR by 5#) -165(1,f) … I was thinking 165# was my 1rm from about a month ago, but it was 160# so PR! 🙂 Glad I had it wrong in my head because I was thinking “I know I can get 165 at least once.”
“Don’t Drop Your Baby” as rx’d – 8:07 … which means I beat 9/7/10 Bobby 🙂 Suck it, 9 months ago Bobby! My 9/7/10 time was 9:20.
oh, and Grace yesterday – 3:27, PR by almost 2 minutes
This looks like the cover from a rejected Double Dragon sequel.
But neither speaks Japanese or Chinese. Interesting, attendance at CF515 was very high today. I have 2 hypothesis as to why – (1) people like to work out in a clean gym or (2) everybody wanted to pit it out after this picture was posted.
Fallen Hero WOD “Small” as Rx’d – 46:01
Fallen Heroe’s WOD “Small” Rx’d – 42:11
This one was ROUGH!!!
Back Squat: 275,285,295,305,315(2)
Don’t Drop Your Baby – 10:40
Back Squats:
125,145,165,185,195, then (PR one rep max at 205) 🙂 yay!
Then the baby one…
Black, 9:39. GHD + Plate = not fun.
Yesterday – 2 min challenge C2B – 43
“Small” – 37:32
Today – 185, 205, 215, 225 (1,f), 215 (eagerly working to improve strength. Started the Wendler program yesterday hopefully start to see some good things)
“Don’t drop your baby” – 11:23 – First time doing this one, good stuff. I want to redo my 20 rep set tho…killed my time.
Backsquats 95,105,115,125,135 (Should have gone heavier but still felt wiped after yesterdays “Small” WOD)
“Don’t drop your baby” WOD rx’d – 9:50 I liked this one! The burpees were a bit tough after the 150 burpees from yesterday 🙁 (Did this one in September with 10# plate – 9:22).
Posting this from Dallas, but failed 3 times at 285lbs. Got 2 reps each time. Then did “don’t drop your baby” in 11:56 as Rx’d.
Looks like a lot of PR’s falling here recently which is awesome!!
Today I did “Murph” in the thunderstorm as Rx’d – 29:30. This is my first time doing this workout. I might try a different strategy on pullups, pushups, and squats next time and see if I can shave a little time off.
Looks like the poster for a risque show I went to in Vegas during a bachelorette party….
Todays Wod not rx’d 11:04
And after watching the videos I am excited to do fran tomorrow. From what I hear I might feel very differently after but right now I am excited:)
Back squat 5×3 275, 315, 335, 355, 375
Then worked on some hspu. Thanks for the help today Bart.
Also, did 4 strict muscle ups today. Goal was 1.
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