1/5
1-1-1-1-1-1-1-1 Deadlift
Worked up to 365#

1/6
“CF Monty Baseline”
1 time through for time:
500 m Row
50 Air Squats
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees

7 +/-

1/7
14 rounds for time
1a. Box Jumps (24”)14->1
1b. Push Press (75#/55#) 1->14

12 +/-

1/8
Overhead Squat 3-3-3-3-3-3-3
worked up to 170# PR

1/9
1a. Wall Ball 30-25-20-15-10
1b. Towel Pull Ups 6-7-8-9-10

7+/-

1/12
Helen
3 rounds for time:
1a. 400m run
1b. 21 KB Swings (CrossFit style)
1c. 12 Pull Ups (whatever grip)

12:38

I’m going to workout at the local affiliate for the next month.  http://www.alabamacrossfit.com

5K run

26:34

“Angie”

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

20:46

My stomach/obliques are shredded from playing wii fit with the kids for an hour two days ago.  Who would have thought?

Had to rock up on the sit-ups pretty much on all of them.

“Nicole”
Complete as many rounds in 20 minutes of:
400m Run
Max set up pull-ups
-keep track of your total number of pull ups

25-15-15-14-14-14-5=102

I now have a new year’s resolution:  to be a better runner.  every wod with a run is a disaster for me.  I don’t know how to be a better runner other than running, so I guess that means I need to run more.  If a running cert comes close to the south, we’ll see.

“Michael”
3 rounds for time of:
800m run
50 back ext.
50 ghd sit-ups

Good grief!  Everytime I do this, my back seizes up to the point that I can barely walk.  Managed to finish around 29 minutes.  I don’t even remember being winded, but couldn’t finish any part after the first set of back ext following the run. 

I would love to know if anyone else has this problem with Michael.

1RM Snatch

65—95-115-135-155f

I put a real strain on my surgically repaired shoulder on the 155 attempt.  Quit there.

then:

“Cindy”

Complete as many rounds as possible in 20 minutes of
5 pull-ups
10 push-ups
15 squats

20 rounds even

shoulder was a little tender on the pull ups, but I don’t think I did anything serious.

http://www.mtnathlete.com

Obj: Strength
Warm up: 10 minutes Turkish Get up 35#

Training:

(1) 1RM Dead Lift 360#

(2) 5 rounds
2 X dead lift @ 90%  (did 295#)
5 X shoulder scarecrow

(3) 6 rounds
5 X squat clean (increasing weight each round) 95-135#
5 X russian twist
1/4 calf tabata

(4) 6 rounds
5 X bench press (increasing weight each round)
1 X sled push
5 X sandbag halfmoon

warm up:
5X barbell complex -increasing weight to 105
no setting the bar down, 5 reps

(deadlift, upright row, hang power clean, front squat, push press, back squat)

3 rounds:

max ring push ups, max ring dips

26/5
16/6
16/4

post for sunday:

5 mile run

43 +/-

After the 150 pull ups on friday and fran’s 45 pull ups on saturday, my back and arms are very sore.  Now after this 5 mile run, I have blood blisters on both big toes and my hips are sore.  I need to add these longer runs into each week in order to get better at them.

Fran

6:40

Very sore from yesterday, but wanted a baseline for a Fran test in 30 days.

50-40-30-20-10 rep rounds for time of:
Sumo Deadlift high pull
Push Press
Pull-ups

men - 55 pound barbell

32:30

Holy smokes, this one was tough.  I just saw some other times on this and I am a full 10 minutes behind.  Just embarrasing.  Muscle fatigue got me bad.

Deadlift 3-2-2-2-1-1-1-1-1 reps

225-245-295-315-345-365-375F-370F-345F-345

I never would have thought that I would give out of steam this quickly.  After failing on the 375, I kept going back down until 345 and even failed at that once.  Oh well. I don’t know if it is technich or stamina of lifting heavy.

Body Weight is 172ish, so the 365 puts me over 2x bodyweight.  2.5x is a long way off.

Sunday, December 14

“Filthy 50”
50 Box Jumps - 23”
50 Jumping Pull-ups
50 KB Swings - 16kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 GHD Hip Extension
50 Wall Ball - 20#
50 Burpees
50 Double-Unders

Time:  27:40

This beat my PR by 6 minutes!  (The GHD Hip Extension was done on a poor man’s GHD)  I feel pretty good about it, but I still have tons of improvement to make.

Saturday, Dec. 13th

Warm up
Barbell Complex- 3 rounds

5 rounds
400 m run
21-18-15-12-9
Box Jump
KB Swing
Wall Ball

22:42

Pushed through this one the best I could.  I wore my VFF, which slowed me down on the box jumps.