081231 Bodyweight Fran

Bodyweight Fran
For Time:
21-15-9 reps of
Pullups
Burpees

4:53 as rx'd

081230 Deadlift 3x3

Deadlift
3-3-3
Rest
Complete as many rounds as possible in 10 minutes of:
10 Overhead squat, 95 lbs
5 Handstand push-ups

DL: 335, 355, 365 (F)

2 rounds as rx'd
+9 OHS

Really need to work on form. Started off with only 2 reps and then ditching because my form was all screwy, then did a set of 7 that felt great. I was all over the place. Need to work with lower weight and get my hand placement right. Overall, worst performance ever.

081227

150 Burpees for time

14:26

081226 "JT"

“JT”

21-15-9 Handstand push-ups, Ring dips, Push-ups

11:00

2nd and 3rd sets of handstand pushups w/ knees on box (ping-pong table)all dips on box, w/ elevated feet

081223 Back Squat and Elizabeth

Back squat
3-3-3


BS: 245, 265, 285 (F)

“Elizabeth”
21-15-9 reps of:
135 lbs Clean
Ring dips

Elizabeth - 15:35

Compare to 081121 and 080923

Peanut brittle is not good Crossfit fuel.

081222 "Nate"

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2 Pood Kettlebell swings

7 rounds as rx'd

First time doing more than 2 muscle-ups in a day. Was really tempted to grab an ab mat for the handstand pushups towards the end.

081220

Clean and Jerk
1-1-1-1-1-1-1

155-160-165-170-175(F)-175(F)-175(F)

Super sore from Deadlift 081217 and lunges 081219, making cleans real tough.


Compare to push jerk 081202

Made a couple attempts on muscle-ups during the warmup. Total no-go. Complete failure. Previously, I've been able to do 1-2 muscle-ups in a warmup.

081219

For Time:
400 meter Walking lunge

10:15

Also did hand-stand pushups for the warmup. 1 in the first minute, 2 in the second, and so on..
9 rounds plus 8 in round ten. done with 1 abmat under my head, b/c it's softer than the floor.

081217

Deadlift: 3-3-3

295 - 345 - 295

For time:
25 Sit-ups
25 Double-unders
25 Sit-ups
Walking Lunge, 25 Steps
25 Sit-ups
25 Burpees
25 Sit-ups

5:18

081216 "Angie"

“Angie”
For Time (Complete all reps of each exercise before moving to the next)
100 Pull-ups
100 Push-ups
100 Sit-up
100 Squats

22:46 as rx'd

081215

Five rounds for time of:
50lb dumbbell, walking lunge, 10 alternating steps
50lb dumbbell, swing, 15 reps

10:22 as rx'd

081210 Grace

“Grace”
For time:
30 reps, 135 lbs Clean and Jerk

Total: 9:05

Compare to 081107

081209 "Cindy" end of "feats of strength" month

“Cindy”
As many rounds as possible in 20 min of:
5 Pullups
10 Pushups
15 Squats

Total: 16 as rx'd

Compare to 081104 080819

081205 "Annie" end of "feats of strength" month

“Annie”
For Time:50-40-30-20-10 reps
Double Unders
Situps

9:00

081208 CFT - end of "Feats of Strength Month" at PCF

“Crossfit Total”
1 RM Deadlift
1 RM Shoulder Press
1 RM Squat

BS: 225 - 275 - 300 (PR)
SP: 125 - 155 (PR) - 160 (F)
DL: 325 - 375 (F) - 360 (PR)

CFT: 815

Compare to 081103 and 081008

081203 Jackie

“Jackie”
For time:
1000m Row
50 Thruster, 45 lbs
30 Pull Ups


8:23 as rx'd

081202

Press 2-2-2
Push Press 3-3-3
Push Jerk 3-3-3

SP: 115, 125, 135
PP: 135, 145, 155
PJ: 135, 145, 155

081201 Back Squat 5-5-5-5-5

BS: 205, 225, 250, 260 (PR), 245 (F)

Compare to 081117 and 081112