Sunday, August 29, 2010

Diane + 300 = Missing Shoulders

"Diane"
21-15-9 of
Deadlifts @60kg
HSPU

Result: 2:57


"300"
25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24" box
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up

Result: 23:37 (DL @ 40kg, Box 18", Floor BB @ 30kg, KB@ 12kg)

And btw, Grace @ 40kg : 6:57

Wednesday, August 25, 2010

Deadlifts!

Deadlift 3-3-3-3-3 (90kg-90kg-90kg-90kg-90kg) *New 3RM PR

Then:-

Three Rounds for time of:
50 Double Unders
25 Pull Ups

Result: 7:05

Friday, August 20, 2010

Helen, Presses & Front Squats!

New PR!

Press 1RM @ 40kg
Front Squat 3RM @ 60kg

"Helen"
Three rounds for time of:
350m Run
21 KB Swings @ 24kg/ 16kg
12 Pull Ups
Result: 10:26 (New PR)

Tuesday, August 17, 2010

Monday, August 16, 2010

Nailed Fran!

Deadlift 3reps each of  70%, 75%, 80%, 85%, 90% of 1RM(100kg)
(70kg, 75kg, 80kg, 85kg, 90kg)

"Fran"
21-15-9 of:
Thrusters @ 30kg
Pull Ups

Result: 6:26 (previously 7:56)

What an accomplishment! :)

Left me breathless and dying on the floor with post WOD cough! Forearms were SUPER pumped. Nice feeling to be able to break another personal record ! :)

Tuesday, August 10, 2010

Another 2 PRs Today!

Push Press 3-3-3 (20kg, 30kg, 40kg)

Push Jerk 3x3 (45kg) * New PR for Push Jerks 3RM


Then,

For time of:
700m Run
50 KB Swings @ 24kg/ 16kg
50 Knees-to-Elbows
700m Run

Result: 13:45 (KB@20kg)

Monday, August 9, 2010

3 PRs Today!

#1: Deadlift 1-1-1-1-1-1-1
     Result: 50kg, 55kg, 60kg, 70kg, 90.5kg, 100.5kg

#2: Karen : 150 Wall Balls
      Result: 7:38


#3: 100 Pull Ups for time
      Result: 7:18


Good things come in 3s :)

Monday, August 2, 2010

Barbells & Barbara

3x5 @ 80% 1RM , 120secs break in between sets of:

Back Squat @ 62kg
Press @ 30kg
Deadlift @ 80kg

Then,

"Barbara"
5 Rounds for time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Result: 24:57