WOD 100709

50-35-20 reps for time of:
Medicine Ball Cleans @ 10kg/5kg
Ring Dips

**********
A note of on Ring Dips:-
What is a proper ring dip? Points of performance we're looking for:-
- Shoulders lower to the rings.
- Obvious lowering of the hips from the starting position.
- Elbows kept tight throughout movement and eye gaze forward.
- Driving up into a full lock out of the elbows at the top of the movement.


Completed as rx'd : 16:29

WOD 100609

Four rounds of:
Single Kettlebell Press, max reps
Single Kettlebell Push Press, max reps
Single Kettlebell Push Jerk, max reps


Men @ 24kg
Women @ 16kg


There is no time component to this workout. Complete all the exercises for one arm before switching over. You can only put the kettlebell down after completion of reps for both arms. Kettlebell can be held in either a rack or hang position.

M.E.N.T.A.L!

Completed reps :
L : (5, 11, 8) (6, 11, 12) (6, 10, 12) (6, 17, 12)
R : (11, 12, 10) (11, 13, 13) (12, 15, 8) (15, 13, 11)

Total : 116 (L) + 144 (R) = 260

WOD 100509 WOD "Helen"

WOD "Helen"

Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups

Completed as rx'd : 12:17

Compare to WOD 072809

WOD 100209

For time of:
10 KettlebellThruster @ 24kg/16kg, L&R
20 Pull Ups
8 Kettlebell Thruster @ 24kg/16kg, L&R
16 Pull Ups
6 Kettlebell Thruster @ 24kg/16kg, L&R
12 Pull Ups
4 Kettlebell Thruster @ 24kg/16kg, L&R
8 pull Ups
2 Kettlebell Thruster @ 24kg/16kg, L&R
4 Pull Ups


*Thrusters done with a single KB.

Completed as rx'd : 9:32

Short & sweet. I like.

WOD 100109

In 20 minutes, do as many rounds as possible of:
5 Kettlebell Snatch @ 24kg(M)/16kg(W), L&R
15 Double Unders

Completed rounds : 13 Rounds (Dumbell 50lbs Snatch)


FAILED. I rested too long. My hamstrings are fucked from yesterday's heavy deadlifts!

WOD 093009

Deadlift 5-5-5-5-5

I have been purified with this workout! I love DEADLIFTS!

Completed weight :

176lbs, 198lbs, 242lbs, 286lbs, 297lbs



Completing the last set with 297lbs

WOD 092909 ""Lynne@PushMore"

"Lynne@PushMore"

Five rounds for max reps of:
Ring Dips
Pull Ups

Completed Reps :

Ring Dips : 16, 16, 16, 16, 13
Pull Ups : 21, 18, 20, 21, 22

Total : 179

Compare to WOD 032409

WOD 092409

WOD 092409

Setting the PR. New toys in Pushmore. 2 sets of barbell with loads upto 375lbs each bar!

Deadlift Max Weight 1-1-1-1

Completed weights : 198lbs, 264lbs, 304lbs, 330lbs

New PR for deadlift is 330lbs / 150kgs. This is 2x body weight as I targeted to accomplish. It feels great to be able to hit my target. But I kid you not, shocking the nervous system with this sort of load - I was seeing stars after I lifted it. I wanted to go higher - 352lbs, but I could not even lift it up. Need to train up, zone up and kick the stupid motherfuckin smoking habit and concentrate of improving both strenght and endurance. Then perhaps I can lift heavier. One STICK at a TIME.

Since the barbells are in town, it's time to improve on racking and lifting. Since Crossfit have lots to do with olympic lifting. Technically.

21-15-9 with 66lbs of
Press
Clean & Push Jerk
Clean & Push Press

Completed as rx'd : 19:04

Altho the new BB racks perfectly, but I'm having difficult rolling the bar up from rack to overhead. Kinda hurt my fingers from trying to roll it up. Maybe I'm doing it wrong.

WOD 092309

For time of:
Run 400m
50 Pull Ups
Run 400m
50 Push Ups
Run 400m
50 Sit Ups
Run 400m
50 Squats

Completed in 21:22

WOD 091809

10-9-8-7-6-5-4-3-2-1 reps for time of:

Kettlebell Snatch @ 24kg(M)/16kg(W), R & L
Strict Pull Ups

Swapped Kettlebell with Dumbell (50lbs) Snatch

Completed as rx'd : 17:13

WOD 091709

In 20 minutes, do as many rounds as possible of:
5 Knees to Elbows
10 Kettlebell Swings @ 24kg(M)/16kg(W)
15 Double Unders

Completed rounds as rx'd : 16 Rounds

WOD 091609

Three rounds for time of:
21 Sumo Deadlift Highpull @ 24kg/16kg
21 Ring Dips

Maximize intensity on this workout. Go hard and fast!

Yup hard and fast.

Completed as rx'd (BB): 4:56

WOD 091509

Seven rounds of:
Max reps Single Kettlebell Press L & R.

*Use the heaviest Kettlebell you can press for this workout. There is no time component to this workout. Record reps for each round.

Completed reps with 24kgs KB

L : 9, 6, 5, 5, 3, 4, 5
R : 9, 10, 10, 9, 7, 7, 7

WOD 091509 No.2
Five rounds of:
3-3-3-3-3 Max Weight Deadlift

Completed weights
218lbs, 240lbs, 260lbs, 275lbs, 275lbs

Maxed out all the available plates in the gym yet it doesn't feel heavy. I think I am able to deadlift >300lbs.

WOD 091409

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record reps from all 32 intervals.

Recorded Reps {Pullups, Pushups, Situps, Squats} :

{70, 74, 112, 162 } = 418 Reps



A gift from Mr.Tabata

WOD 091009

Four rounds for time of:
25 Pull Ups
25 Burpees

Completed in 13:11

WOD 090909

Five rounds for time of:
9 Kettlebell Press @ 24kg, R
9 Sit Ups
9 Kettlebell Press @ 24kg, L
9 Sit Ups

Completed as rx'd 32:42

2nd WOD 090909
9 rounds for time of :
9 Pullups
9 Pushups
9 Double Unders

Completed in 10:23

WOD 090809

For time of:
42 Kettlebell Swings @ 32kg
21 Ring Dips
30 Kettlebell Swings @ 32kg
15 Ring Dips
18 Kettlebell Swings @ 32kg
9 Ring Dips

Completed as rx'd 11:06

WOD 090509

150 Burpees for time

Completed in 13:23

WOD 090309

Three rounds for time of:
15 Dumbell Squat Snatches @ 35lbs, R
21 Push Ups
15 Dumbell Squat Snatches @ 35lbs, L
21 Push Ups

Completed as rx'd 14:28

WOD 090209

Three rounds for time of:
400m Run
21 Kettlebell Swings @ 24kg(M), 16kg(W)
12 Handstand Push Ups

Completed as rx'd 13:12