Ugh, this day should be know as Linda's revenge.

Warm UP
10 1 pood KB swing
50 GHD situps
50 GHD back extension
10 1 pood KB swing

3x10 Ring pulls

3x8 Clapping pull ups

Strength
5x3 Strict Press
1) 75
2) 85
3) 85
4) 95
5) 100 x 2 (failed on #3)

WOD
"Michael"
3 rounds
800m run
50 GHD situps
50 GHD back extensions

28:30

Went a bit off the reservation this week in programming and I'm paying the price. Linda really beat me up yesterday...I picked up 115 to do the WOD on the white board today and it felt like 800 pounds. I then did one really really ugly front squat and decided it wasn't happening.

Lighter day tomorrow. Tough Mudder on Saturday then a rest week next week. rest. rest. rest.

Warm Up
50 GHD situps
50 GHD hip extensions

WOD
"Linda" (aka "3 bars of death" aka "A Festival of Never Ending Suck")
Bench Press (Body weight = 170)
Deadlift (1 1/2 Body weight = 255)
Cleans (3/4 Body weight = 130)

54:04

Did Rx for Deadlift and Cleans, but had to drop on Bench did 4 reps at 170 then dropped to 155, did that until round six when on rep 3 had to drop to 140. finished at 140. This is just a nasty slugfest of a workout, but fun in a weird way and contrary to what Nat says, it doesn't get easier at round 4, it just sucks slightly less.

CFE
Rower
5 rounds
40 sec sprint : 20 sec rest

held at least 197m each round

2.5 mile run to CF

"Fran"
21-15-9
Thursters (#95)
Pullups

8:10

Ugh. not the improvement I was looking for, but still an improvement.

Warm Up
650m run

Plank work w/mike
200 min hold : 1 min rest
90 sec hold : 45sec rest
60 sec hold : 30 sec rest
30 sec hold : done

Burpee TABATA

Strength
5x3 Overhead Squat
1) 95
2) 115
3) 115
4) 120
5) 125 1 rep then fail

WOD
50 Back Squats #95
50 push ups (hands release at bottom)
40 Back Squats #115
40 Weighted push ups #25 (hands release at bottom)
30 Back Squats #135
30 Weighted push ups #35 (hands release at bottom)
20 Back Squats #155
20 Weighted push ups #45 (hands release at bottom)
10 Back Squats #175
10 Weighted push ups #55 (hands release at bottom)

42:02


100 Double Unders


CFE
Row
1500m @ 85%
1 min rest
1500m @ 95%

5:48
5:32

Warm Up
650m run

Strength
#1
Close Grip Bench 5x5
1) 95
2) 115
3) 135
4) 135
5) 155

#2
3 rounds
5 Weighted strict pull ups (#25)
10 parallete pushups

WOD
15 min AMRAP
5 Push Jerk (115, Rx was 155)
10 Ring Push ups
15 Air Squats

6 + 1rd of Push Jerk

"Jerry"
1 mile run
2K row
1 mile run

22:30

CFE (3+hrs after CF)
Rower
5 min on : 3 min rest
1349m
1337m
1315m
1311m

(would like that gap between first and last set to be closer)

2.4 mile run to CF

Warm UP
650m run

3 Rounds for time
50 Double Unders
25 abmat situps w/PVC

6:53

WOD
5 rounds
21 Ground to Overhead (#95 your choice, either snatch or clean + jerk)
21 push ups (hands release at bottom)
400m run

(Rx) 27:30

CFE (3+hrs after CF)
Hill Repeats - run w/#20 vest
10 sprints up hill (walk down, rest 10sec then go again)

160m hill all sets were between :35-:38seconds

nice work scott. awesome wod. fun to have brett and dan there. it's always great to get in a race.

CFE (AM)
3 miles for time

22:00

Slow. Very, very slow. had to stop for traffic and stop lights a few times, but still no excuses. that run should take no longer than 19 min, tops.


Recovery WOD (from CFE)
3 rounds untimed w/light weight
15 GHD situps
15 GHD back extensions
15 1 pood KB
15 pullups
15 push ups
plus a bunch of stretching

Warm Up
650m run

freestanding handstand work

3 rounds
10 Bulgarian Squats
20 GHD situps

Strength
2 Box squats (#165) every 30 sec for 4 mins

WOD
"Animal"
150 Kettle Bell swings (2 pood)

(Rx) 14:06


CFE
rower
3 rounds
1000m sprint
2 min rest

3:34, 3:36, 3:38

*i've lived in fear to the 2 pood kb for a while now so i was actually happy to see this come up on the board. make no mistake, it still sucked. but it was a happy kind of sucking.

CFE (in the am for a change)
90 min run between 80 - 90% (100% being a max effort)

this distance with pace is no joke, felt pretty good though.

CF (3+hrs after CFE)

Warm Up
150 Double Unders

Strength
#1 3x3 Power Snatch
1) 95
2) 95
3) 105

#2 3x3 Overhead Squat
1) 95
2) 115
3) something felt weird on the 3rd attempt so I shut it down to save it for the finisher

WOD
10 rounds
10 OHS (#95)
10 Box Jumps (20")

(Rx) 21:59

Warm Up
650m run

TABATA squats - rest in the plank position

Strength
#1
5x5 Strict Press
1) 75
2 -4) 85
5) 90

#2
5 rounds
10 ring dips
10 chin ups (dead hang)
(finished 4 rounds before WOD, did the 5th after the finisher)

WOD
3 rounds
30 wall balls (#20)
200m farmers walk (#100 or 65% of body weight)

(Rx) 16:42

60 GHD situps
60 GHD back extensions

CFE (3+hrs after CF)
3 rounds
3 min sprint:3 min rest

850m, 841m, 834m

3x5 Clean + Jerk
1) 95
2) 115
3) 135

Pre-Work
5x5 Sotts Press (#45)

2 Muscle ups

Warm-up
400m Run

3 rounds
10 Dumbbell Split Squats (#25)
10 Reverse Hypers


Strength
5x3 Deadlift
1) 225
2) 255
3)275
4)295
5)305 Fail, 300 1 rep

WOD:
8 min AMRAP
10 DB snatch (#40)
10 Burpee

(Rx) 4 rounds

TABATA Hollow rocks

TABATA rower

9/24

Traveling. Had to workout in the gym at the Hampton Inn in Petoskey, MI

3 rounds
100 situps
30 push ups
15 min run


9/26
50 push ups
100 situps
25 min run
50 push ups
100 situps

Pre-Work
30 Sotts press (#35)

Warm-Up
650m Indian Sprints with class

Strength
Muscle Up & Hand Stand Push up work

2 Muscle ups and a bunch of handstand push ups

WOD
AMRAP
5 pullups
10 Kettle bell swings (1.5)
15 squat box jumps (24")

(Rx) 9 2/3

Rower TABATA

"LADIES LUNCH" w/Brett
"Nancy"
400m run
15 Overhead Squat (95#)

(Rx) 20:22

Brett wins. The bastard that he is, pump fakes me before the WOD with "Dude, I don't know about this weight." Then goes and rips off a bunch of unbroken sets. Well played, sir, well played.

Pre-Work
50 GHD Sit ups
50 GHD back extensions

Warm Up
400m run

30 lunges
30 Squats
30 push ups
30 Dislocates

WOD:
Death by Barbell part Deaux
5 rounds (95, Rx was 115)
12 Deadlift
9 Hang power snatch
6 Overhead Squats
3 push jerks (supposed to be from the back, but i have a mental problem bringing the bar down on my neck so i did regular)

25:17

50 Burpee penalty for modifying the workout and pretty much sucking today in general

Finisher:
6 rounds of Prowler + 90
(down and back in the brickhouse was one/ 1 min rest in between)

*that prowler thing is awesome, hope we do more work with it. thanks to blake for bringing that in.

Afternoon Endurance
3 rounds
250m row, rest same time it took to complete
500m row, rest same time it took to complete
750m row, rest same time it took to complete

+ first muscle up on the big kid rings, thanks to natalie and scott for coaching and brett and will for the encouragement

Pre-Work
50 GHD situps
50 GHD Back extensions

Warm-Up

100 Double Unders

Strength
5x5 Close Grip Bench Press
1-5) 145

WOD
3 rounds
400m run w/sandbag
15 Dumbell squat cleans (50)

(Rx) 18:45

Morning Endurance (directly following CF)
1 1/2 hour Coit steps run
6 assents
1)4:15
2)4:17
3)4:17
4)4:17
5)4:21
6)4:30

Afternoon Endurance (3+hrs after CF)
1 min on: 1 min off
1 min on: :50 sec off
1 min on: :40 sec off
1 min on: :30 sec off
1 min on: :20 sec off
1 min on: :10 sec off
1 min on: :20 sec off
1 min on: :30 sec off
1 min on: :40 sec off
1 min on: :50 sec off

Kept every "on" set above 270m

2.4 mile run to CF

Pre-Work
3 rounds
10 GHD situps
10 GHD back extensions
10 Sotts press (#35)
10 ring dips

Warmup
650m run

100 Kipping Pullups for time

6:25

Strength
5x5 Front Squat
1) 135
2 -3) 155
4 -5) 165

WOD
"Death by Tabata"
Double Tabata
Deadlifts (#225)
Burpees

(Rx) 77 rounds