June 21, 2013 -- WOD #269

Re-test (compare to May 22):
- 500 m row
- 40 OHS (45 lbs)
- 30 GHD sit-ups
- 20 ring dips
- 10 pull-ups
Time: 7:19 (13 seconds faster)

Final nutritional challenge weigh-in: 212.6 (-11.4 lbs)

June 20, 2013 -- WOD #268

A) 5 rounds:
- 5 Bulgarian split squats per leg (w/barbell) (max 145 lbs); rest 30 seconds
- 6 sitting box jumps (i.e. from seated position, jump onto box) (max ~28"); rest 90 seconds

B) 5 rounds, for time:
- 5 burpee box jumps (24")
- 15 sit-ups
- 30 DBU
Time: 9:14

June 19, 2013 -- WOD #267

1 time through (30 minute cap):
- 15 power cleans (115 lbs -- Rx 135 lbs. Obviously 135 would have been no problem, but coach said use same weight for this and thrusters, and 135 lb thrusters woulda been a problem...)
- 30 KTE (OK, so I'm trying to get better at TTB and not using a massive swing to get my feet to the bar, so I figured it would make more sense to use the reduced motion and try to make my TTB more efficient. This is something I will be working on in subsequent WODs)
- 30 box jumps (24")
- 15 muscle-ups (subbed 2 ring rows + 1 ring dip per rep)
- 30 DB push press (40 lbs per arm)
- 30 DBU
- 15 thrusters (115 lbs -- see above)
- 30 pull-ups
- 30 burpees
- 30 box step-ups w/overhead weight (15 per leg/18" box/45 lb plate -- this was a sub for walking lunges and it was MUUUUUCH worse. But I can do these without toe pain, so there you go)
Time: 27:34

June 17, 2013 -- WOD #266

@ Albany Crossfit

"Chelsea" -- 30 minute EMOM of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
Total: 29 rounds (I scaled 3/6/9, which was too easy, but I wanted to make sure I worked all 30 minutes, which I ALMOST did. I missed one round because my hand tore open and I had to switch to ring rows for the last 3 rounds. Anyway, if we ever do this at home I'll either go 4/8/12 or just say "fuck it" and do it rx. I mean, I do just about everything else rx).

June 12, 2013 -- WOD #265

A) In 15 minutes, work up to 1RM push press and split jerk:
- Push press -- 200 lbs (PR)
- Split jerk -- 220 lbs (PR)

B) Alternate the following movements for 25 minutes:
- 200 M run
- 1 minute of either airdyne or rowing (alternate each time)
Total: 20 rounds (+ additional 39 seconds of rowing)

Nutritional challenge weigh-in: 213.8 (-10.2 lbs)

June 11, 2013 -- WOD #264

A) In 7 reps, work up to 1RM squat snatch; rest 90 seconds b/w reps (140 lbs -- PR)

B) 2 rounds, perform each movement for one minute:
- Burpees
- Russian twists (20 lbs)
- Jumping pull-ups
- Wall walk-ups
- Plank
- Rest

June 10, 2013 -- WOD #263

A) 5 rounds:
- 5 back squats (max 250 lbs)
- Rest 30 seconds
- 10 squat jumps (w/45 lb bar)
- Rest 2 minutes

B) 3 rounds, for time:
- 20 walking lunges w/DB over head (alternate arms/45 lb DB)
- 20 DB snatches (45 lbs)
- 20 TTB
Time: DNF. Couldn't do the lunges b/c of my shitty right toe joint.

June 8, 2013 -- WOD #262

A) Partner WOD (w/Donovan). Rest 3 minutes between each activity:

- 20 burpee pull-ups (10 each); P1 works while P2 holds barbell in front rack position (155 lbs)

- 40 DB snatches (20 each); same bar hold

- 50 clapping push-ups (25 each); same bar hold

Time: 12:33

B) Run 1.2 miles (didn't time)

June 7, 2013 -- WOD #262

A) In 15 minutes, work up to 1RM power clean (225 lbs -- 20# PR)

B) Clean and jerk ladder (135 lbs); 1 on 1st minute, 2 on 2nd minute, etc. until can't complete all reps within the minute
Total: 7 rounds + 7 reps

C) Tabata: 8 rounds of v-ups

June 6, 2013 -- WOD #261

A) 5 rounds:
- 5 shoulder press (max 125 lbs -- 3 reps, tho)
- 5 straight bar box step-ups per leg (use same bar as shoulder presses)
- Rest 90 seconds

B) Helen (but with rowing because it's raining out) -- 3 rounds for time:
- 400 M row
- 21 KBS (53 lbs)
- 12 pull-ups
Time: 10:37

June 5, 2013 -- WOD #259 and #260

A) 10 minute EMOM -- 3 deadlifts (285 lbs)

B) Fran/Elizabeth/Diane:
- 21 thrusters (95 lbs)
- 21 pull-ups
- 15 squat cleans (135 lbs)
- 15 ring dips
- 9 deadlifts (225 lbs)
- 9 box HSPU
Time: 10:55

Second WOD:

A) 20 minutes recovery stretching

B) 4 rounds w/partner (Parker); P1 works while P2 rests:

- 200 M row (all out)

- 50 DBU

Nutritional challenge weigh-in: 215.8 (-8.2 lbs)

June 1, 2013 -- WOD #258

Partner WOD (w/Teague) -- 2 rounds of the following; 5 minutes rest b/w rounds. We worked each partner 30 seconds on/30 seconds off:
- Deadlifts (165 lbs)
- DBU
- Push press (75 lbs)
- Box jumps (24")
- Wall balls (20 lbs)
At the end of the second round, partners complete 400 M "sprint" together.