G.I. JANE

Warmup:
15 squats
run 1 lap
30 walking lunges
run 1 lap
15 knees to elbows

WOD: "G.I. JANE"
100 burpee pullups for time

Time 17:45

This one was tough. Check out the video below for an example of what I did today.

Burpee - Pullup - Kettlebell Swing

Warmup:
2x15 overhead squats
2x15 pushups
2x15 situps
2x15 back extensions
2x15 arm swings
2x1 sampson stretches

WOD: "Burpee - Pullup - Kettlebell Swing"
4 rounds for time of:

• 10 burpees
• 20 pullups (I subbed 20 65# push press)
• 30 kettlebell swings (35# Rx - I used 45# kb)

Time 19:11

subbed 65# push press for the pullups in anticipation of GI Jane this week – trying to save my hands for that

in addition, I upped the kettlebell to the 45# KB (Rx was 35#) to try to get an equal amount of work that I lost doing push press instead of pullups

Also - please go to this website and VOTE for CrossFit Murfreesboro in the annual Ruthies Award competition - please get as many people as possible to vote - you can vote every day from multiple browsers

5x3 Deadlift

Warmup:
3x15 kettlebell swings
3x10 burpees
10 hurdle drills (over/unders)
deadlift practice
rope climb practice

WOD: "3,3,3,3,3 Deadlift"

1. 315#
2. 365#
3. 385#
4. 315#
5. 315#

Topped out at 385# and dropped down to 315# to finish out my sets. Maybe I should make sure I get up and eat before heavy lifting going forward. It might help my energy level.

AMRAP in 20

Warmup:
3x15 situps
3x15 squats
rope climb practice
muscle up practice

WOD: "AMRAP in 20"
AMRAP in 20 minutes
1 round:

• 15 wall ball shots (20# ball)
• 10 box jumps (24" box)
• 5 pullups

8 rounds as Rx

That works out to 120 wall ball shots, 80 box jumps, & 40 pullups. I think I could have squeezed in one or two more rounds if I had eaten well this weekend, which I didn't.

5K

Warmup:
1x15 pullups
1x15 pushups
1x15 back extensions
1x15 situps
1x15 squats
1x15 knees to elbows

WOD: "Run 5K"
Time 38:33

It was freaking hot, but I finished.

Death by Thruster

Warmup:
2x15 kettlebell swings
2x15 back extensions
2x15 ring dips
muscle up practice
rope climb practice

WOD: "Death by Thruster"
Perform 65# thrusters as follows:

1. 1 rep 1st minute
2. 2 reps 2nd minute
3. 3 reps 3rd minute
4. continuing on until you cannot complete the required # of reps in the minute

13 rounds as Rx

That equals to 91 reps of 65# thrusters. This was definitely turning into a cardio exercise for me although my arms were starting to turn to jelly towards the end of the 13th round.

Presses

Warmup:
3x15 pullups
3x15 situps
3x15 pushups

WOD: "Presses"
shoulder press (3x3)
push press (6x6)
push jerk (9x9)

SP 135#/145#/155# (new PR - 3 rep max)
PP 165#/170#
PJ 170#

NANCY

Warmup:
2x15 pushups
arm flexibility
leg flexibility
jumprope
pvc passthrus

WOD: "NANCY"
5 rounds for time of:

• 400 meter run
• 15 overhead squats (95#)

Time 19:19 as Rx

Beat Baker today. He ran like the wind, but I caught him on the squats.

Warmup:
3x15 kettlebell snatch
3x15 knees to elbows
3x15 pushups
3x15 squats

WOD: "Deadlift-Box Jumps"
3 sets of 21-15-9 reps for time of:

• Deadlift (225#)
• Box Jumps (weighted 45# on 24" box)

Time: 11:49 as Rx

Burpee-Box Jump-Burpee-Pullups

Warmup:
45 situps
45 back extensions

WOD: "Burpee-Box Jump-Burpee-Pullups"
25 rounds for time of:

• 1 burpee
• 1 box jump
• 1 burpee
• 3 pullups

Time 19:10

This works out as 25 box jumps, 50 burpees, & 75 pullups. 1st time back in a week due to Dennis' hospitalization. Loving the week of hospital food. Really improved my performance. :-)

Show Off WOD

Warmup:
2x10 ring dips
2x15 situps
2x15 squats
3 back squats (135#)
muscle up practice
handstand practice
1-arm snatch practice (67# & 95#)
hurdle hop practice
1 deadlift (315#)

WOD: "Show Off WOD"
1 round for time:

• 5 1-arm snatch (95#)
• 5 handstand pushups
• 5 hurdle hops
• 1 deadlift (315#)
• 5 muscle ups OR 15 pullups + 15 ring dips

Time 3:57

I was able to snatch 95# 5x, but my handstand pushups weren't deep enough. Also, I had to do 15 pullups and 15 ring dips in place of 5 muscle ups since I can't do those yet.

GRACE

Warmup:
3x7 deadlifts (95#)
3x7 front squats (67#)
3x7 shoulder press (45#)
Bergener warmup for clean & jerks (45#)

WOD: "GRACE"
30 clean & jerks for time (135#)

Time 3:21 as Rx (new PR)

I shaved half a minute off my previous PR on 3/25/09.

Get Tired

Warmup:
2x15 dumbbell snatch (30#)
2x15 situps
2x15 pushups
2x10 ring dips

WOD: "Get Tired"
AMLAP in 10 minutes w/ large tire

7.25 lengths as Rx

Compare to 4/17/09 where I got 6.75 lengths.

Overhead Squats

Warmup:
3x15 situps
3x15 pushups
3x15 pullups
3x15 squats
4 OH squats (45#)

WOD: "5x3 Overhead Squats"
5 sets of 3 reps:

1. 135#
2. 135#
3. 135#
4. 95#
5. 95#

Today I went light to work on my squat depth and strengthen myself when I am deep in the squat. Going to start building back up.

Outside Hughey

Warmup:
2x15 wall ball
row 500 meters
L-sit practice
muscle up practice

WOD: "Outside Hughey"
For time:

• 21 kettlebell swings (55#)
• run 100 meters
• 21 burpees
• run backwards 100 meters
• 15 kettlebell swings (55#)
• run 100 meters
• 15 burpees
• run backwards 100 meters
• 9 kettlebell swings (55#)
• run 100 meters
• 9 burpees
• run backwards 100 meters
• 100 meter bear crawl

Time 19:25

Jack Attack

Warmup:
3x15 kettlebell swings
3x15 squats
muscle-up practice

WOD: "Jack Attack"
For time:

• 7 muscle ups OR 21 pullups + 21 ring dips
• run 400 m
• 10 back squats (135#)
• run 400 m
• 7 handstand pushups
• run 400 m
• 10 clean & jerks (135#)

Time 14:55 as Rx

OK, so Evan put Rx on the board so I am going to claim it even though I can't do muscle ups. Instead I did 21 kipping pullups & 21 ring dips, so I guess that is equitable. Used the largest box for handstand pushups, but I did 10 instead of 7. All the weight was Rx.