5K

5K on the usual route, 24:38. 61°, partly cloudy, winds from 10 to 20. Nice day for a run!

24:36, 7:56 miles. Felt pretty good, especially the last mile.

CFT, pullups, and rowing

Warmup:
Row 500M; 1:40

Crossfit Total:
1RM of back squat, shoulder press, and deadlift
BS: 315
SP: 160
DL: 405
CT: 880 (pr!)

Finish:
5x5 weighted pullups
35, 40, 45, 40, 35

Michael

Michael
3 rounds for time of:
800M run
50 back extensions
50 situps

20:47

Definitely not a PR.

Finished with:
5x5 incline vanity press @ 135, 145, 155, 165, 155
3x8 pec deck at 80#

Twins

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

27:50 - the thrusters killed me.

400M and Squats

4 rounds for time of:

400M runs
50 squats

14:03

Rowing and Bench

For time:
Row 500 meters
165# Bench press, 30 reps
Row 1000 meters
175# Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

29:46 - scaled BP weight, it was supposed to be body weight throughout.

Lunges, Box Jumps and Pullups

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

29:55, and it was freakin' hard.

Diane

Diane
For time:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

9:53

Grace, Weighted Pullups

Grace
30 reps of 135# Clean and Jerk

6:36

3x7 weighted pullups
50, 55, 55, 60, 55, 50, 50

+1 pullups, weighted pullups, and misc. other whatnot

+1 pullups, managed 12 rounds instead of my usual 13 or 14.
Recovered doing 20 A2A squats @ 135
7 rounds of single weighted pullups at 75, 85, 85, 75, 75, 75, 75.
About 20 deep squat cleans @ 135
10 or so practice snatches with just the bar.

Knee feels fine, shoulder feels mostly fine; no idea what was going on yesterday.

situps and back extensions

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

13:12 vs 11:43 last time.

Finsihed up with some vanity flyes and pec deck:

Dumbell flyes: 10 each @ 20, 30, 40 pounds
Pec dec: 2 sets of 10 reps at 90 "pounds"

Cleans, Pushups and Pullups

7 rounds of:
1 power clean (1 RM)
max reps dead hang pullups
max reps pushups

Cleans at 185, 205 (ugly), 205 (solid), 195, 195, 195, 195
Pullups at 8, 8, 7, 6, 7, 6, 5 - alternated grip for each set
Pushups at 15, 18, 19, 17, 16, 15, 15

tempo

20 minutes, 90% RPE
2.4 miles; 8:20 pace. Yech. Just haven't had it in me recently...

5 x 5 back squat, weighted pullups

5 x 5 back squat, weighted pullups

Squats at 245, 255, 265, 275, 255
Pulls at 35, 40, 45, 50, 40

Finished up with 3x8 incline vanity press at 95, 115 and 135.

Mother's Day hike

Quick jaunt up Silver Lake Mountain in upstate NY with the fam - about a mile, maybe a thousand feet of vertical, at no particular hurry. Nice day for a hike, actually...

tabata something else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pullups - 53 total
Pushups - 61 total
Situps - 81 total
Squats - 95 total
Total: 290 reps

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

8:38 - a new PR, I believe!

Pullup pain

Five rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

16:32, arms are totally spent. The WOD as Rx'ed was 10 rounds, I can't imagine how that's even possible. Ow ow ow!

Finished up with 135# cleans, 30 reps, 5:41.

front squats, vanity press

3x5 Front squat
5x5 Incline vanity press

Squats at 185, 205, 215, 215, 215
Bench at 135, 155, 165, 155, 155

Finished up with 3 minutes of jump rope drills

200M repeats

10x200M, 4x recovery interval

0:37, 0:37, 0:37, 0:35, 0:41, 0:41, 0:38, 0:40, 0:43, 0:41

Ran 'em all barefoot.

5 mile race

Ran the GMAA Partners race at 45:27, average pace of 9:05, splits were all over the map.

Fun run, two really big hills that totally smoked me.

5 rounds for max reps of:

Bodyweight Bench
Pullups

Bench at 5, 5, 6, 7, 4
Pulls at 15, 13, 14, 13, 12

Finished up with 2 rounds of vanity presses and pec deck.