20100523 0900hrs
WOD100502: 21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups
40kg power snatches (no dropping) and kipping PUs.
10:30


20100521 1730hrs
WOD100501: Run 5km
as rx'd in fivefingers dragging a dog
27:34

20100519 2230hrs
WOD100430: For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

HSPU with feet hooked on 5' bar (I'm 6'2"), otherwise as rx'd
22:28

Some words to live by:
"No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."

- Socrates

20100517 1700hrs
WOD100428: Front squat 3-3-3-3-3 reps
70kg x 3, 80kg x 3, 90kg x 3, 95kg x 3, 100.8kg x 3

20100516 2030hrs
WOD100427: For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Mod HSPUs to assisted with bar at chest height (to hook my legs) for 20, and 10 with knees on bench...otherwise as rx'd
23:48

20100515 2100hrs
WOD100426: For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Sub'd 20kg thrusters for WBS, and 3PUs/3Dips = 1MU
Did first 45 dips on the rings, then switched to doing them with feet and hands on the spotter bars of my power rack.
26:25
What a kicker! I could hardly breathe/walk/not-puke!

20100511 1100hrs
WOD100424: "Paul":
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Sub'd Tuck Jumps for DUs, used 80kg for OH walks.
31:17

20100510 1700hrs
CFWU 15 x 2 (10 x 2 Ring Dips)
WOD100423: Three rounds for time of:
15 Hang power cleans (135lbs/60kg)
15 Burpees

As rx'd (60.8kg HPCs) in 10:05

20100503
WOD100422: Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Used 60kg for BS, some 'toe' assistance for dips in rds of 15
8:47

20100502 1900hrs
CFWU 15 x 2 (10 x 2 ring dips)
WOD100420: Clean one rep every minute on the minute for 15 minutes.
Post the highest and lowest loads to comments.
70kg, 2 x 90kg, 6 x 100kg, 2 x 110kg and 4 x 90kg. Tried and failed on 120kg at the very end.
70/110kg (154/242 lbs)
Should have brought out the 5/2.5/1.25 kg plates too...would have made the weight changes a lot easier. All squat cleans BTW

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