Grace walks the plank

Warmup:
Row 500@1:49


WOD:
"Grace"
135# clean and jerk, 30 reps for time
5:59

Buyout:
45# weighted planks 0:30, 0:30, 0:30

BW: 200

Snatch, clean and jerk and AMRAP fun

Warmup:
Row 500@1:54

WOD:
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Snatch @ 70Kg
C&J @ 93Kg
3 rounds for a total of 126 reps
Grand total of 289.

Buyout:
Ab work - 8 GHD situps, 6 weighted GHD situps @ 25#, 20 ball situps, no rest between rounds

BW: 194

Bad, bad Burpees

Warmup:
Lazy row 500M @ 2:01

WOD:
Three rounds for time of:
135 pound hang power cleans, 15 reps
15 Burpees

8:50. Short and remarkably sweet. Fun WOD.

Buyout:
Ab thrash.

Weighed GHD situps:
8@25, 8@35, 8@45

8 knees-to-elbows

45# weighted plank 3 rounds @ 0:30
25# side plank 1 round each side @ 0:30
50 ball situps

BW: 194

Row your burpee to barfy

Warmup:
CFWU

WOD:
For time:
Row 500 meters
150 Double-unders
50 Burpees

15:20. The burpees killed me. The double-unders went pretty well.

Buyout:
Ab work:

10 x 25# GHD
6 x 40# GHD
10 GHD
20 Ball situps
0:45 plank
0:30 side plank

BW:192

Grace

On Monday:

Grace
Clean and Jerk 135#, 30 reps
6:15.

Today:

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

800M@3:15, 18:10 total, gonna feel that tomorrow...

Finished up with some vanity press:
8@135
7@145
6@155
5@165
4@175
3@185
2@195
1@205
8@135

BW 188

Hang power cleans, core

7 rounds of 1RM of hang power clean
165, 175, 185, 195, 195, 185, 185

Finished up with 4 rounds of:
30 ball situps
25 back extensions
@ 7:49

Pullup progression

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

Made it 7 rounds @ 21:24 before my arms basically stopped working.

Finished up with:

10 GHD situps with 25 pounds
10 leg lifts
10 ball situps
10 ab-mat situps
30 sec each plank and side plank

5 minutes mixed jumprope drills

Front Squat

Front Squat 3x5

185, 205, 205, 185, 185

Learning more about form on this lift - it's supposed to be uncomfortable against your throat. Once I did this, I was able to bring my elbows up all the way.

Finished up with various and sundry bits of ab work.

Heavy pullups and lots of abs...

Last night:
Day two of the 100 pushup plan - 120 seconds between rounds:
12,12,10,10,17

Today's WOD:
7 rounds of 1-RM pullups

100,100,100,100,100,105(f),100

Kinda bummed because in the past I've managed 110, and 105 seemed impossible.

Did ab work following each 1-RM attempt:
30 GHD sit-ups
30 Hanging leg raises
30 Sit-ups
30 Ab-mat style crunches
30 Knees-to-elbows
2 30 second planks
30 Ball crunches

WOD - Got Abs?

Complete as many rounds in 20 minutes as you can of:
10 L-pull-ups
15 Glute-ham developer sit-ups

Another one of these WODs where your gym buddies just look at you like you're high. "Oh, no, it's great! By the end of it, your abs are just screaming and it's all you can do to just do three more situps on that thing and..." and they wander off, shaking their heads.

Coach, whatever we did, we're sorry.

I looked at this one, and thought, "Okay, I should be able to get in maybe 10 rounds."

Ha! I was smoking some major crack.

With 5 minutes left, I'd finished four rounds. I managed to pour it on and make it to 6 plus a couple extras, though I had to sub ab-mat style situps for the last round as somebody got on my GHD.

I timed this with the Gymboss timer that I've played with for a couple of weeks, and it's become something I use all the time. It's cheap, and does exactly what it needs to. It's not Patek Phillipe, for sure, but then, you wouldn't wear it on a date, either. And if you're doing something like Crossfit, you're probably used to people staring at you like you're some kinda freak anyway... :)