Bodyweight mile

Bodyweight mile.

23:14. New PR indoors, woohoo!

Finished up with some weighted pullups:

5@25#
4@50#
2@75#
1@100#, two attempts, couldn't quite get it.

BW 190; happy with that as a first post-Thanksgiving weigh-in. :)

7x1 deads, 7x3 pullups

Deadlifts at 385, 385, 365, 365, 345, 345, 345
Pullups at 50, 50, 50, 50, 50, 35, 35

BW 189

Frannie Frannie bo bannie bannie

Fran
21-15-9 reps of
95# thruster
pullups

8:30, off my PR of 8:06.

BW 191

Another AMRAP

20 minute AMRAP of
25 burpees
Bodyweight back squat, 15 reps

3 rounds + 15 burpees.

Finished up with some incline vanity press:
135x7
145x6
155x5
165x4
175x3
185x2
195x1 (This might be a PR?)

BW 191

Three rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

16:53, ugh. Still not at 100%.

Bench at:
135x5
155x5
175x5
195x3
205x2
215x1
225x1
135x10

BW 189

Elizabeth don't know squat!

"Elizabeth"

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

9:45, waaaaaaaaaay off my PR of 7:40. Hard to go fast when you can't breathe. Colds suck.

Finished up with some squats:

225x5
245x5
255x5

BW 189

AMRAP fun, bench press

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Managed 9 rounds.

Finished up with 5x5 bench,
185, 185, 175, 175, 165.

BW 189

CrossFit Total, +1 pullups

Crossfit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back squat at 335 (pr)
Shoulder press at 165
Deadlift at 425 (pr)

CFT 925

+1 pullups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Managed 12 rounds. I don't think I've ever made it past this.

800M repeats, C&J singles

800M repeats, 2:1 recovery intervals
2:50, 2:40, 2:50, 2:56. I think 2:40 might be a PR?

Clean and Jerk singles at 185, 185, 185, 205, 205, 205, 205.

BW 189

Cracked up Angie

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

This way lies pain. 42:58. I was hoping to bring it in under 30 minutes... Yeah, right!

Squats and situps unbroken. Pushups and pullups very broken. Pullups were down to singles at the end...

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

11:30 vs. 11:45 last time. PR!

Finished up with 5x5 incline bench at 135, 155, 165, 175, 155

BW 190

5K

5k run
26:10. Ugly. 8:26 pace, 63°, 18MPH winds.

Michael and misc. vanity

"Michael"

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

20:54.

Finished up with:
3x5 bench at 185, 195, 195
3x5 pullups at 50, 50, 50

7x1 Deadlifts

Deadlift 7 x 1

385, 405, 415, 415, 405, 385, 385, 385

Post swine flu rehab

5x4 Back squat, bench press

Squats at 225, 245, 265, 265
Bench at 185, 195, 195, 195

BW 181