Helen

3 RFT
400m
21 KBS @ 1.5 pood
12 pullups

17:28

Previouis PR was 14 and change...

Biked to and from and to the gym (total of about 60 mins) with some significant hills. Definitely felt that on the run. I can tell I'm dropping some weight again - the pullups were a bit easier than they've been.

After all the lunges last week followed by a couple of marathon dance days I Rested on Sunday and Monday. Today we ran 1 mile.

7:02

Not a PR from the last 3 years but a PR in the last year by about 30 sec. I'll take it.

Took a 5 hour West Coast Swing class then went out and danced pretty much for 3 or 4 hours solid. Was wiped out!

Rest day. Reflecting on the last cycle of work and I feel pretty good. Diet has been consistent as well.

As Many Rounds As Possible in 12 Minutes of:
5 Chin-Ups
10 Medicine Ball Cleans (20, 15)
15m Bear Crawl

5 + 2

This was awful. Major DOMS from the walking lunges. I just wanted to do something to try and ease the soreness. 

For Time:
Sprint 100m
15 Hang Power Snatch (45, 25)
Rest 1 Minute
Sprint 100m
12 Hang Power Snatch (45, 25)
Rest 1 Minute
Sprint 100m
9 Hang Power Snatch (45, 25)
Rest 1 Minute
Sprint 100m
6 Hang Power Snatch (45, 25)
Rest 1 Minute
Sprint 100m
3 Hang Power Snatch (45, 25)

7:09

400m walking lunges

15:32

Games and stuff

Well here I am again. I have been more consistent lately with my workouts but not with my record-keeping. That posting here is as simple as it is makes for easy procrastination. Gotta give some credit for my lack of blogging to the now ubiquitous FaceBook. HA!

Here's a synopsis. Went through some personal life changing adjustments. Yadda yadda - got me off track a bit. Workouts were intermittent at best over the last year and a half. Luckily I am in a gym nearly every day. My skill-level really hasn't diminished. I gained a little fat. Got a bit out of shape.

Signed up for the games just for fun.

12.1 AMRAP in 7 mins.
Burpees

Got 64

12.2
Complete as many snatches in 10 mins as possible using this scheme:
30 @ 75#
30 @ 135#
30 @ 165#
## @ 210#

Got through 5 of the 135s. Was really happy about this relative to the last few months. I have gotten more that 135 before and have repped several at 135. During my hiatus I started to experience some back pain with loads overhead. Previous attempt at a 1RM I couldn't get 135. So to overcome the fear and hit it 5 times was a personal victory.

Wednesday

"Eva"
5 Rounds for Time of:
Run 800m
30 Ketllebell Swings (2p)
30 Pull-ups

Scaled this to 1.5p and 15 reps. Steady rain and a bit chilly.

45:31

Tuesday

As Many Rounds As Possible in 12 Minutes of:
200m Row
8 Push-Ups

Got 8

Monday

Karen

For time:
150 Wallball shots, 20 pound ball

Time - 11:16

Monday

10 minute AMRAP
1 Rope ascent
15 KBS 1.5pd

4 rounds

First time to do a rope workout. I have climbed it before to demonstrate etc but never attempted reps with it. I went at this cautiously. After the 4th climb I barely made it down. I stopped with 2 or 3 minutes left. I'll beat this next time ;)

Friday

"Nancy"
5 Rounds for time of:
Run 400m
15 Overhead Squats (95, 65)

19:00

Bear Complex

30 bear complex for time

Used 75# and got 6:06


Followed by Tabata planks

Murph

Did a bit of a Murph

1 mi
50 Pullups
100 Pushups
150 Squats
1 mi

51:40

Pushups hurt like hell. Last mile was 6:10 :)

Run

Run 5k

27:02

Was hoping to beat 25mins - but alas, sitting my ass last year has the outcomes it should...

Pain

“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

56:36 - counting a 5 - 10 minute interruption 

Amazing “Grace” 2011

For Time:
30 Clean & Jerks (135, 95)

4:24 - not my PR but was happy with that.

10 Rounds for Time:
Run 200m
Rest 1 Minute

*Post total run time for score.

15:55

As Many Rounds as Possible in 12 Minutes of:
2 Curtis Ps (135, 95)
4 Handstand Push-Ups
6 Box Jumps (24, 20)

Used 95 after a near miss with 135 on the lunges. Did regular pushups.

Only got 6.