02/04 w/chris

death by barbell - totally surprised and not what I had been planning on.
@ 115 lbs
Time 17:30

Ouch - last time did this (october) in 16:40; but I am thankful for the surprise WOD and glad to bang it out.

good luck in the competition everyone! looking forward to hearing about all the PRs that will be set today.

WARM-UP
3 Rounds
10 K2E
15 KB Swings
20 Hollow Rocks

STRENGTH
Find Your 3 Rep Max Deadlift
3@135
3@225
3@275
3@275
3@275
3@225
Its been awhile since I've done DLs and I feel like I've lost a lot. At 275, my confidence and technique waned, so I just shut down any thoughts of going higher.

FINISHER
5 RFT
8 Bar Facing Burpees
8 DL (Rx #225)
8 T2B
Time - 8:30

Once - with the help of Aaron I really nailed a kipping t2b. I haven't been able to replicate that since. If I could get the swing out of my t2b I'd be a lot faster.

Tue 4:30 CF

Warm-Up

3 Rounds, :30 each of:
Kipping
Back Squats (#45)
Hollow Rocks
Push-Ups

Strength

High Bar Back Squats - 5x5
5 @ 135
5 @ 145
5 @ 155
5 @ 165
5 @ 175
Not completely sure I did this correctly - I made an effort to touch my ass to my heals and hang out for a second on each rep before coming back up - Once the momentum stops, its hard to get going again.

WOD – Finisher

50-40-30-20-10
Overhead Lunges (#45)
Double Unders
time - 11:18

I felt pretty good about my time until I saw TY's time - she was flying!

At home - practiced some ring dips - got get stronger here if I ever want to get a MU.

JANUARY 30th 4:30 w/Chris

WARM-UP
3 Rounds for 30 seconds a Round
Strict Pull-ups
Ring Support
CF Push-ups
Lunges

SKILL
Muscle Up - progressions

WOD
"Kelly"
5 Rounds For Time
400M Run
30 Wallballs (#20/10')
30 Box Jumps (24")
Time - (Rx) 22:51

When brushing my teeth this a.m., i started thinking "I really should have broken the WBs into 2 sets, rather than 15,8,7; and maybe shaved 45seconds to a minute off my time."

4:30pm w/ Will

warm-up
500m row
3 rds:
5 dead hang pull-ups
7 ring push-ups
10 T2B
15 squats
*** kind of pissed - I had a break thru on kipping T2B on Sat which I was unable to duplicate today

Strength: Seesaw DB press w/ max push-ups between each set
5@30#, 12 push-ups
5@30#, 12 push-ups
5@35#, 12 push-ups
5@35#, 12 push-ups
5@35#, 12 push-ups

WOD:
7 min AMRAP
7 push-press 65# (Rx was 95#)
7 KBS 1.5pd
9 rds+2

7mins is a long time! kind of pissed I didn't get the 10rds - really should have sucked it up a bit more.

1/24/12

Warm-up:
4 rounds - 30 sec each
Jump Rope
Air Squats
Push ups
Hollow rocks

Skill/Strength: Snatch Grip Deadlift

Snatch Grip Deadlift Complex:
2 SDL/1 SDL + high pull for 10 rounds (1 every 90 sec)
ended on -165#. Never thought the weight was challenging, but with longer arms, I tend to arch over and I was really trying to avoid that. Also, I am know my hip extension is crappy on the high pull.

WOD:
12 minute ladder
3-3, 6-6, 9-9, etc.
Snatch Grip Deadlift 115# (Rx was 135#)
Wall Ball 20#
Score: 24 rounds

I stuck with a lighter weight knowing my form would fall apart. Even so, I got more than one comment during the WOD from Will to "flatten that back." - otherwise I really enjoyed this movement

WARM-UP
LLF Warm-Up

SKILL
Candlestick Rock

STRENGTH
Behind the Neck Split-Jerk
7x3
with 10 GHD situps after each set
95-to-115lbs
easy going up; but I lack the flexibility to safely reset the bar

FINISHER
DB & C2B Fran
Dumbell Thrusters #30
Pull-ups
21-15-9
time 6:19

brought a friend today - his first CF workout ever - I think he left scared.

01/21 w/Aaron

best part of class - Aaron gave me a great tip on the T2B; that made the first 20 or so, much easier and faster. Its all about pulling the knees up close to the chest, then rotating upward, rather than the swing method I'd be doing

Strength - 5x5 HSPU
I just hate these - more fear than anything else

WOD
75 back squats @ 115
50 T2B - thanks Aaron
75 pushups
50 sit ups
75 KB swings @ 1.5p
time 23:32

Wow - what killer. I had to do PUs in sets of 3 or 4. By the time I got to the KBs my legs where shaking. I'd been looking fwd to them, as I thought I'd be able to knock them out in about 3 sets - but I was dead wrong; more like 6!

1/19

Hang Power Clean - 3-3-3-3-3
135-135-135-135-135
Will says I am not getting a good pop in the hips, so stuck at 135 until I can do better.

12 minute AMRAP:
7 dumbell hang squat clean @ 30#
7 pushups
250m row
6 rounds + 14

01/18 w/chris

Warm-Up

LLF Warm-Up – 8 moves, 30 seconds each for 2 rounds.

Skill - Strength

Push Press
15 x #45
10 x #45
5 x #95
2 x #115
2 x #135
2 x #135
2 x #135
2 x #135
2 x #135

WOD - Finisher

Betty

5 Rounds for Time:
12 Push Press (#95)
20 Box Jumps (24”)
9:06

1/17/12 – 4:30pm with Will

Pre-Class Mobility

Foam Rolling
Pigeon Hold

Warm-Up

LLF Warm-Up – 8 moves, 30 seconds each for 2 rounds.

3 Rope Climbs

Strength

Hang Squat Snatch – 3 Reps every 3 Minutes for 5 Rounds
#80, #90, #95, #105, #105

WOD - Finisher

9-7-5
Hang Squat Snatch (#75)
Burpee Pull-Ups

5:26

01/11 w/ chris

WARM-UP
2x around the block

"Baseline"
500M Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Time - didn't time this one

Skill -
Med ball Cleans

Strength -
warm up the PC

WOD #2
I used 115#, RX = 165#
1 Squat Clean - 1 Round of Cindy
2 Squat Clean - 1 Round of Cindy
3 Squat Clean - 1 Round of Cindy
.
.
.
.
10 Squat Clean - 1 Round of Cindy
Time - 19:20

Brutal - could have likely gone a little faster - the weight was about right for me.

1/10/12

warmup
Baseline
time: 4:20
Its amazing how much "suckage" one can feel in just 4minutes.

strength
7x2 bench press
worked at 160#

WOD
Lynette
21-18-15-12-9-6-3
bench press (scaled at 95#)
pullup
17:20

Did the WOD with Walt who went RX, good job. I should have gone another 10-20lbs heavier, but got a little scared at the thought of doing 84 bench presses.

1/5/12 – 4:30pm with Will

Warm-Up
Team load 10,000 pounds of plates from the street into the gym
Ritch Street Run
15 Push-Ups
15 Squats

WOD #1
LaLanne Mile Run – Ritch Street 4 Times with a #25 plate
6:37

WOD #2
Tabata Abmat Sit-Ups with PVC
Score: 6
I should have shot for 7 as 6 was pretty easy

WOD #3
2000k Row
7:24

today was a fun day as "we are getting the band back together" after the holiday(s). In case you did not already know, before the break "we had a band powerful enough to turn goat piss into gasoline" Looking fwd to 2012!

1/4/12 – 4:30pm with Chris

Pre-Class Mobility

Warm-Up
Ritch Street Run
50 Double Unders
40 Walking Lunges
30 Hollow Rocks
20 Pull-Ups
10 Burpees

I liked this warmup. Did everything but the hallow rocks unbroken. I am never quiet when doing DUs but I def get even louder and uglier after around 40, as my heart nears explosion

Strength

Back Squats – 7 x 3
#135
#145
#155
#165
#175
#185
#215
this was about perfect for me. while I can lift more, my knees get a little wobbly around 215 - so until I can get that under control, I don't want to go any heavier

WOD - Finisher
5 Rounds for Time:
250m Row
15 Back Squats (#135)
15 Ring Rows
16:03 (R/X)

I really didn't want to do this RX. I thought the squats would catch up and be a killer. However, I was always able to slam these out quickly... it was the ring rows that I found most challenging.

way to go Sean and TJ on the RX plus! It cannot be easy to "gently" lower that 135# bar onto your back after you are exhausted from rowing and ring rows. I'd have servered my spine; no doubt.

looking fwd to seeing Gareth and Dallas in the house tonight! Last time Gareth was in London he lost a finger... so what should we expect to see this time? My money is on a missing toe.