Lynn w/ Squats

5 Rounds for max reps:
Bodyweight Bench Press
Pull-ups
Body weight Back Squat

Results:
R1) 15 / 17 / 15
R2) 13 / 22 / 22
R3) 13 / 23 / 23
R4) 13 / 10 / 17
R5) 12 / 18 / 18

Deadlift!!!

Deadlift 7x1
Worked up to: 418lbs. (PR)



Biola WOD:
Row 500 meters
21 Burpees
Run 400 meters

Bodyweight

21-18-15-12-9-6-3 reps for time:
Handstand Push-Up
L Pull-ups

Time: 38:19

Biola WOD:
5 Rounds for max reps. 2 minute rest between rounds.
225lb. Deadlift = scale as needed
95lb. Shoulder Press = scale as needed

FGB

Fight Gone Bad!

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
   
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Note(s): used 24" Box. Started on SDHP

Score: 305. Took third place at CrossFit Costa Mesa. CFCM is a fantastic gym. I had a great time being apart of such a wonderful event.

Heavy

Back Squat 5x3
Worked up to 265#

Note(s): Olympic style squats + ATG

Cool Down:
Ring Dips
Double Unders

4x Suicide Run

Rest

Tired, hot, I need some water

Biola WOD:
10-9-8-7-6-5-4-3-2-1 reps for time of:
95lb. Push Press
Ring Dips

CFFB Hot outside!

Complete as many rounds as possible in 15 minutes of:
3 Power Snatch, 75% of 1rm
followed by 2 rounds of:
3 Pull-ups
6 Push Ups
9 Box Jumps @ 20"

Rounds: 10+2 snatches

Note(s): 100 degrees today... heat + hard wod = death...

Leg blaster

5 Rounds for time of:
250 meter row
10 Deadlift @ 225#
50 Double Unders

Time: 21:09

Work Capacity

21-15-9 reps for time of:
95lb. Thruster
KB Swing, 2 pood
Pull-ups

Time: 11:17

Note(s): I felt really slow. I think I have been neglecting shorter and faster workouts. I stopped to rest a lot. I am going to shift gears and go back towards mainly short and intense workouts aka real CrossFit instead of doing this hybrid crap.

I am also going to try to go back to strict paleo/zone. I have been cheating a lot lately and now it is time to get serious. I forgot I have fight gone bad coming up. I should have been stricter these past few weeks. Now I will not cheat or have processed foods including protein bars. I will also limit my caffeine intake. 30 Days... Starting Tonight.

Biola WOD:
See above...

Rest

Homework Day

Biola WOD:
For time:
500 yard swim
50 Push Ups
100 Squats
50 Push Ups
500 yard wim

Rest

Stayed active: thruster, push up, ball slams for fun.

Power

5 Rounds for time of:
7 Squat Cleans @ 155#
21 Box Jumps @ 30"

Time: 21:41

Note(s): It was freaking hot today. It definately slowed me down. Every clean and every jump took so much energy. It was fun though.

Press it out

5x1 Shoulder Press
Worked up to: 150# PR

115lb. Push Press for max reps
1) 14
2) 14
3) 16 (Push Jerk)

"Barbara" and mini "Helen"

Madness

5 Rounds each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3 min rest btw rounds

R1) 2:58
R2) 2:54
R3) 3:20
R4) 5:01 (lost count of reps)
R5) 3:54

Note(s): Disapointed about round 4. I lost count of push up reps and sit up reps. I did extra which hurt me for round 5.

Rest 3 hours then:
Mini backwards Helen
3 Rounds for time of:
12 Pull-ups
21 KB Swing (russian) @ 53#
317 meter run

Time: 6:30

Rest

Class, Baseball, Class, training...

Breakfast: 3 eggs, 1 egg white. Chopped bell pepper, onion, and mushrooms. 1 handful of macadamia nuts

Snack: 1 apple, 1 chicken sausage link, handful of nuts.

Lunch: 1 chicken breast, broccoli, carrots, peppers, onion, and mushrooms w/ thai curry sauce. handful of nuts

Dinner: Alaskan wild cod, broccoli and carrots w/ marinara sauce. handful of nuts

Snack: 2 clif bars

Bedtime Snack: 1 chicken sausage link, handful of nuts, baby carrots.

2x the Fun

oops

Workout 1:
3 Rounds for time of:
100ft. Walking Lunge, 2x30# DBs
30 Box Jumps, 24"
20 Weighted Pull-ups, 30#

Note(s): Supposed to be 4 rounds but I had to stop after 3 because I had class. Biola CFers choose to do either WOD 1 or 2 not both. Thank you.

Time: 26:33

Workout 2:
21-18-15-12-9-6-3 reps for time of:
95lb. Power Snatch
Toes to Bar

Time: 18:57

BF: 2 eggs, 2 egg whites, chopped bell pepper, onion, and mushrooms
handful of almonds

Snack: 1 balance bar + odwalla superfood.

Post WOD Meal: 1 chicken breast, 1 apple.

Snack: Chinese chicken wrap + coke zero

Dinner: Wild Alaskan cod, a lot of asparagus. handful of macadamia nuts.

Snack: 1 chicken sausage link, 2 carrots, handful of roasted almonds

Drinks of the Day: Water, coke zero

Heavy

Clean and Jerk 5x1
Worked up to 205#

3 Rounds for time of:
10 KB Cleans @ 2x 53#
15 Ring Dips

Time: 4:09

Biola CFers WOD:
Skill: Kipping Pull-up
WOD:
Run 400 meters
21 Shoulder Press
Run 400 meters
21 Push Press
Run 400 meters
21 Push Jerk

Rest

I am very tired and sore today. Sunday will be fun.

"Danny"

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Enlarge image

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Rounds completed: 3 + 30 box jumps

M,G . Metabolic Nightmare

There is a right way and a wrong way to do everything

6 rounds for time of:
Run 400 meters
25 Burpees

Time: 22:50

Biola WOD:
Front Squat 5x5

100 meter sprint
every minute on the minute for 10 minutes

Feel the heat

OHS 5x5
Worked up to 145#

For time:
10 Thrusters @ 135#
50 Double Unders
8 Thrusters @ 135#
40 Double Unders
6 Thrusters @ 135#
30 Double Unders
4 Thrusters @ 135#
20 Double Unders
2 Thrusters @ 135#
10 Double Unders

Time: 8:27

Then:
10x 60 Yard Sprint
Max rest between sets

Rest

I need another...

Biola WOD:
50 Air Squats
Run 400 meters
21 Push Press
Run 800 meters
21 Push Press
Run 400 meters
50 Air Squats

Rest

I need today off

Biola WOD:
Skill: Shoulder Press / Push Press
21-15-9
Push Press 95#
Ring Dips

2 today... again w/ 2 PRs

Warm Up:
Agility Ladder + Dynamic Warm Up

Skill:
Snatch

Workout 1:
Snatch max load

Result: 160# Snatch (PR)

Rest 6 hours
Then:
5 Rounds for time of:
275lb. Deadlift, 5 reps
10 Burpees

Time: 3:56 (PR)

2 today

Eva knows how to Front Squat

Warm Up:
Snatch Skills
3x 30/30 Squat Jump

Workout:
Front Squat 5x5

Note(s): Worked up to 205#. New 5rm PR.

Then:
100 meter sprint w/ turn around
Every minute on the minute for 10 minutes

Note(s): I never went over 17 seconds.

Rest 3.5 hours
Then:
21-15-9 reps for time of:
Push Press @ 75#
Pull-ups
Burpees

Time: 6:01

Modified painstorm

Eat Paleo/Zone

Complete as many rounds as possible in 30 minutes of:
250 meter Row
200 meter Run
10 Thrusters @ 75% BW
5 Muscle Ups

Rounds: 5

Note(s): 115# Thruster

Rest Day

“Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.”

"Elizabeth"

21-15-9 reps for time of:
135lb. Squat Clean
Ring Dips

Time: 8:09 (PR)

Row, Thruster, Pull-up

For time:
Row 1000 meters
2x 35 pound kb Thruster, 21 reps
21 Pull-ups
Row 750 meters
2x 35 pound kb Thruster, 15 reps
15 Pull-ups
Row 500 meters
2x 35 pound kb Thruster, 9 reps
9 Pull-ups

Time: 20:34