20100429 1130hrs
WOD100410: Five rounds for time of 20 Back squat (60kg) & Handstand walk 20 yards.
Did 5 rds of 20 one arm Front Squat with KB (32kg 1st rd, 24kg 2nd, then 16kg for remaining rounds) and 20 Hand-stand kick ups
22:35

20100428 2200hrs (Happy Birthday Ava!)
WOD100419: 3 rounds for time of 100ft Walking lunge, 50 Squats and 25 Back extensions
Sub'd supermen for BEs, otherwise as rx'd. Used 30 WL steps for 100ft.
14:22

20100416 0500hrs
WOD100408: "DT": Five rounds for time of:
12 Deadlift, 9 Hang power clean & 6 Push jerk (with 155# = 70kg)
As rx'd in 16:10
Weighed in today...97kg

20100415 0400hrs
CFWU 10 x 2
WOD100407: Row 500 meters, 150 Double-unders and 50 Burpees...for time
Sub'd 50 SDLHP (2 x 20#DBs) and 150 tuck-jumps. Otherwise (ya know, the burpees) as rx'd in 11:15
I was close to calling pukie..."think un-pukey thoughts, think un-pukey thoughts..."

OHS 5 x 5

20100410 1230hrs
WOD100406: Overhead Squat 5 x 5 reps
60kg x 5, 70kg x 5, 72.5kg x 5, 75kg x 5, 77.5kg x 5
Big PR. Last time I did a straight OHS WOD (about a year ago) I was only hitting 65kg for 3s!

20100406 1700hrs
WOD100330: Seven rounds for time of 3 Front squat (185lbs=84kg is rx) and 7 L-pull-ups
Used 80kg for FS, and 7 tuck-PUs (kips for remaining rounds)
6:20 = 46" + 46" + 53" + 1:04 + 1:14 + 48" + 45"

20100405 2030hrs
WOD100329: Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Did 4 rds in 21:28. Sub Tuck Jumps (after 8 DUs), BJs were about 25-26", otherwise as rx'd.

20100404

20100403 0530hrs
WOD100310: 10 RFT of 15 Deadlift (60kg) and 15 Push Ups
Used 2 and 1.5 pood KBs (32 + 24 = 56kg) for DLs, otherwise as rx'd
16:31 = 1.08 + 1.42 + 1.43 + 1.44 + 1.45 + 1.54 + 2.05 + 1.40 + 1.32 + 1.13

20100401 0430hrs
CFWU 10 x 2
WOD100309: Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

Serious subs here: 4 RFT of 15 PUs, 5 HSPU (knees on table) and pistols (w/ 20# db for balance)
13:22

20100327 1200hrs
WOD100307: "Helen": Three rounds for time:
Run 400 meters
21 Kettlebell swings (24kg KB)
12 Pull-ups
As Rx'd in 12:44. Had to run into the house for the PUs.

20100325 0500hrs
WOD100306: For time:
5 Muscle-ups
15 Back squat (Rx is 95#)
10 Muscle-ups
30 Back squat
15 Muscle-ups
45 Back squat
10 Muscle-ups
30 squat
5 Muscle-ups
15 Back squat

Did MU = 1 PU / Dip, and sub'd 40# DB Front Squats for Back Squats. PU to thick-lipped doorway, dips to chairs (toes touching 50%).
19:20

DeadLift and heavy OHS metcon

20100323 1300hrs
WOD100305: 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Used 100kg and 60kg. As Rx'd in 21:06.

20100314 1600hrs
WOD100302: 8 rounds of Run 400m, Rest 90 seconds. Post total time to comments not including 8th rest.
24:13 = runs of 1:30, 1:27, 1:39, 1:47, 1:47, 1:42, 2:01 (ran to get dog...added about 10-15secs), 1:48 (+ 7rests of 90secs)



20100316 1830hrs
WOD100303: Shoulder Press 3-3-3-3-3-3-3
60kg x 3
60kg x 3
62.5kg x 3
65kg x 3
67.5kg x 2
65kg x 3
65kg x 2

War Frank

20100312 1600hrs
WOD100301: "War Frank": Three rounds for time of 25 Muscle-ups, 100 Squats and 35 GHD situps.
Sub'd 25PUs/25Dips = 25MUs and regular anchored SUs.
39:30
Hadn't worked out for a bit as wasn't feeling good / no time. BACK AT IT!
That was a tough WOD...guess that's the point. RIP Capt. Frank

20100227 1600hrs
WOD100215:For time:
15 Squat clean (70kg)
30 Toes to bar
30 Box jump (rx is 24" box, used a chair at 21-22")
15 Muscle-ups (sub'd 3 PUs and 2 ring dips per MU)
30 dumbbell Push press / push jerk (sub'd 35kg barbell)
30 Double-unders (sub'd tuck jumps)
15 Thruster (20kg)
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

DNF. Finished burpees at 31:50.
Did with a holter monitor on...I wonder what they'll say :O
I sweat the leads off and had to have the wife tape them on with duct tape.

20100219 0430hrs
WOD100217: "Tabata This!": Tabata Row, Rest 1 minute, Tabata Squat, Rest 1 minute, Tabata Pull-up, Rest 1 minute, Tabata Push-up, Rest 1 minute, Tabata Sit-up
Sub'd Burpees for rows
Burpees = 6, 6, 6, 6, 5, 5, 5, 5
Squats = 15, 15, 15, 15, 13, 14, 11, 13
PUs = 5, 5, 5, 5, 5, 5, 5, 5
Push Ups = 10, 8, 7, 6, 6, 6, 6, 6
Sit Ups = 10, 10, 10, 10, 10, 10, 10, 10

Total = 5 + 11 + 5 + 6 + 10 = 37

20100218 0430hrs
CFWU 10 x 2
WOD100214: Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Sub'd HSPUs with knees on table, abmat SUs for GHDs.
7 rounds even (if my oxygen deprived brain was counting right)

"Kelly"

20100212 0400hrs
WOD100203: "Kelly": Five rounds for time of Run 400m, 30 Box jump (24") and 30 Wall ball shots (20#)
Sub'd 20# x 2 DB thrusters for WBS, otherwisw as rx'd
28:25 = 5:11 + 6:05 + 5:41 + 5:55 + 5:32

20100110 1345hrs
WOD100202: "Griff": For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
As rx'd in 16:07 = 4:12 and 4:46 forwards, 3:27 and 3:41 backwards

20100207 0430hrs
WOD100201: Five rounds for time of 5 Thruster (70kg), 5 Muscle-ups and 400m run.
Did jumping MUs, otherwise as rx'd in 23:05.