5k run

we ran in a 5k race today. I was so soar from the fall brawl. Did the run in 22:37 . Taking monday off and will get back at it in Tuesday.

FALL BRAWL

EVENT #1

RUN 1.5 TRAIL RUN

MY TIME - 13:46

- CAME OUT OF THE GATES TO FAST. WAS WITH THE LEADERS AND THEN HIT THIS MASSIVE HILL AND THEN CRUSHED ME. FINISHED IN 36TH PLACE BOOOO!

EVENT #2

21-15-9

WALL BALLS

ROWING

GROUND TO OVERHEAD W115

MY TIME = 10:56

- 22ND PLACE. ANOTHER CRAPPY EVENT FOR ME WITH MY LACK OF LENGTH WALL BALLS AND ROWING KILLED ME.

EVENT #3

5 MIN TO FIND 1 REP MAX IN DEADLIFT THEN EACH MUSCLEUP = 3 POUNDS AND EACH PULLUP = 1 POUND ADDED TO YOUR DEADLIFT

MY SCORE = 531

2ND PLACE - WAS NOT ALLOWE TO BUTTERFLY PULLUPS AND N THE MUSCLEUPS HAD TO TURN YOUR HAND OUT .

OFF

RAN ALMOST 3 MILES WITH STRIKER TODAY IN 24 MINUTES. SHE POOPED AND PEED AND WANTED TO CHASE SQUIRRELS ALL OVER.

DID THE FIRST PART OF EVENT #2 JUST THE WALL BALLS AND ROWING. WAS NOT PLEASED WITH THE EVENTS THAT CAME OUT IN EVENT #2. DEF NOT MADE FOR THE SHORTER PEOPLE IN LIFE HA OH WELL. NOT SURE IF IM GONNA SNATCH OR CLEAN AND JERK THE WEIGHT. WE WILL SEE. WILL UPDATE THE SITE AFTER EACH EVENT.

"GRACE"

"GRACE"

30 CLEAN AND JERKS FOR TIME

MY TIME = 2:01

- NEW PR BY :56 SECONDS ... ONE OF MY MEMBERS GOT A 1:53 TODAY! GLAD TO SEE THEY ARE MAKING AWESOME PROGRESS. ALOT OF PEOPLE ARE MAKING PROGRESS SO THAT MAKES ME HAPPY.

WOD/RUN/ROW

7 ROUNDS

10 WALL BALLS

10 PULLUPS

MY TIME W 25LBS WEIGHTED VEST - 6:13

RUN - 7 SETS - 15% INCLINE @ 7.5 MPH - REST 40 SECONDS

ROW - 5 SETS - 500 M REST 90 SECONDS

2 WODS/STRENGTH

STRENGTH

205x5, 245x5, 275x9

WOD#1

ON THE MINUTE FOR 20 MIN

3 BURPEES

5 SNATCHES - 95LBS

30 YARD SPRINT

- MY TIME ALL 20 ROUNDS ALL ROUNDS WERE COMPLETE IN AROUND 25 SECONDS. ALOT TOUGHER THAN EXPECTED BUT GOOD. DOING THE AGAIN FASTER WORKOUT THIS AFTERNOON.

- PITTSBURGH THIS SATURDAY!

WOD #2

AMRAP 16 MIN

8 C2B PULLUPS

8 PISTOLS ALTERNATING

8 DEADLIFTS - 185

MY ROUNDS =13 Rounds + 2

- horrible score the deadlifts killed me . I dont think the 100 snatches in WOD 1 helped my cause. Ha oh well.

strength/wod

ROW 1000M

1:52/500M

STRENGTH

SNATCH COMPLEX

(SNATCH BALANCE(HOLD FOR 5 SEC)-OVERHEAD SQUATX3BEHIND THE NECK SPLIT JERK) - 95-115-135-155-175-195

WOD

W A 35LBS WEIGHTED VEST

20-18-16-14-12-10-8-6-4-2 - WALKING LUNGE

10-9-8-7-6-5-4-3-2-1 - KNEES TO ELBOWS

15 DOUBLE UNDERS AFTER EACH ROUND

MY TIME = 7:28

TEAM ROW - 2X - 675M ROW

"WEIGHTED NICOLE"

CLEAN AND JERK

185-205-215-225-230-235-240-245(F)-245(F)

WOD

W A 25 LBS WEIGHTED VEST

5 ROUNDS

400 M RUN

15 OHS - 115

MY TIME - 15:46

WEIGHTED VEST WAS KILLER. REALLY CONSTRICTS THE BREATHING. MADE THIS WOD VERY TOUGH.

WOD #2

NC TRIPLET

5 ROUNDS

6 DEADLIFTS REGRIP 4 FINGERS - 275LBS

12 OVER THE BOX JUMPS 20 IN

1 - 20 FT ROPE CLIMB

MY TIME = 7:56

STRENGTH AND WOD

AM

3-3-3-3-3- FRONT SQUATS - 225-245-265-275-275(F)

3-3-3-3-3- FULL SNATCH W 30 DOUBLE UNDERS AFTER EACH ROUND

135-145-155-165-175(NEW PR) -

I THINK I COULD HAVE DONE 180 MAYBE 185 BUT WE WILL SEE IN A COUPLE WEEKS.

PM

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

MY TIME = 18:24 -

WOD FROM PA SECTIONAL

IN 20 MIN W 35 LBS VEST

1000M ROW

THEN

AMRAP REST OF TIME

20 DOUBLE UNDERS

15 WALL BALLS - 20LBS

10 RING PUSHUPS

5 PULLUPS

MY REPS - 307 - REPS - 1ST PLACE PA SECTIONAL!

"THE CHIEF"

“THE CHIEF”
Max rounds in 3 minutes of:
3 – 135 pound Power cleans
6 – Push-ups
9 – Squats
Rest 1 minute. Repeat for a total of 5 cycles.

I DID MY CLEANS WITH 165LBS AND DID RING PUSHUPS INSTEAD OF PUSHUPS.

MY SCORE = 452 REPS

WOD FINAL FROM SOUTHEAST REGIONAL

WOD#1

8 ROUNDS

2 SQUAT SNATCHES - 145LBS

4 PUSH JERKS - 145LBS

6 C2B PULLUPS

200 M RUN

MY TIME - 14:28 - WOULD HAVE BEEN 16TH PLACE IN SOUTH EAST REGIONAL.

WOD #2

IN 12 MINUTES

20 HANDSTAND PUSHUP BUY IN

THEN WITH REMAINING TIME

20 DOUBLE UNDERS

10 BOX JUMPS 24 IN

10 LUNGES - 65LBS

MY SCORE = 449 - WOULD HAVE BEEN 4TH PLACE IN SOUTH EAST REGIONAL

FRAN

WOD

"FRAN"

21-15-9

THRUSTERS - 95LBS

PULLUPS

MY TIME = 2:23 - NEW PR!!!!! BEAT BY 5 SEC

WOD

STRENGTH

1-1-1-1-1-1 - SPLIT JERKS

135-185-205-225-235-245F - 245 - 255 F

WOD

5 ROUNDS

250M ROW

10 FRONT SQUATS - 135

15 GHD SITUPS

20 BOX JUMPS - 24 IN

MY TIME - 18:11

4 WODS

9AM - WOD #1

3 ROUNDS

15 - 135LBS HANG CLEAN

15 BURPEES

MY TIME = 4:46

*CAME OUT OF THE GATES WAY TO FAST THINK I COULD HAVE GONE CLOSE TO 4 FLAT. WILL DO AGAIN IN 2 WEEKS.

9:15AM - WOD#2

3 ROUNDS

75 AIR SQUATS

25 RING ROWS

400M ROW

MY TIME = 12:27

* THE GRIP ON THIS WAS KILLER WORSE THAN THOUGHT BUT TOUGH.

4PM - WOD #3

"RANDY"

75 SNATCHES - 75LBS

MY TIME = 4:06

* GRIP WAS ALSO A KILLER ON THIS ONE

4:40 - WOD #4

"JT"

21-15-9

HANDSTAND PUSHUPS

RING DIPS

PUSHUPS

MY TIME WITH 25 LBS WEIGHTED VEST - 13:58

MY TIME UNWEIGHTED IS 6:07 DID NOT THINK I WOULD DOUBLE MY TIME BUT THAT WEIGHTED VEST TOOK IT TO ME.

**TODAY WAS A TOUGH DAY JUST GETTING MY BODY READY FOR THE FEELING OF PITSBURGH. WILL START DO CUT BACK NEXT WEEK TO A LITTLE MORE HEAVY METCONS AND ONLY DOUBLE AND SINGLES. THE WEEK OF WILL DO 1 STRENGTH DAY AND SOME SMALLER METCONS.**

2 WODS

WOD#1
“FILTHY 50″
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/10 pound ball
50 Burpees
50 Double unders

MY TIME = 16:18

WOD#2

1-1-1-1-1-1-1 - SNATCH BALANCE HOLD AT BOTTOM - 135-155-165-175-185

3-3-3-3-3 - SQUAT SNATCH - 135-135-145-155-165

ROW 500OM NICE EASY PACE

3 WODS

WOD #1

POWER CLEAN/RING HSPU

7 ROUNDS

3 POWER CLEANS

4 RING HSPU

MY TIME = 8:49

** previous PR was 7:48 but this time rings were about 4 inches off ground . Last time were rings were knuckle length above ground. The extra depth was killer on this one. ***

WOD #2

IN 7 MINUTES ROW 1000M THEN DO AS MANY TURKISH GETUPS AS POSSIBLE

MY TURKISH GETUPS = 26 REPS

WOD #3

Five rounds

5 - 135 LBS Squat clean thruster

10 - Chest to bar pull-ups

MY TIME = 4:38

WOD#4

100M HANDSTAND WALK

MY TIME - 12:08

2 WODS

STRENGTH

75%X5, 85%X3, 95%X1+

235, 265, 295X5

WOD

5 ROUNDS

2 SNATCHES - 135

10 BOX JUMPS

10 TIRE FLIPS

100 M RUN

MY TIME - 8:21

WOD #2

50 - 95 LB SQUATS

5 - 15FT ROPE CLIMBS

40 - 115LB BACK SQUATS

4 - ROPE CLIMBS

30 - 135LBS BACK SQUATS

3 - ROPE CLIMBS

20 - 155LBS BACK SQUATS

2 - ROPE CLIMBS

10 - 175LB BACK SQUATS

1 ROPE CLIMB

MY TIME =18:11

OHS WOD FROM PA SECTIONAL

WOD

AMRAP IN 12 MIN

RUN 500M

THEN AMRAP OF 1 ARM KB OHS W 35LBS

- EVERYTIME THE KB GOES BELOW YOUR HEAD RUN 200 M

MY REPS = 181 - 11th in the PA sectionals! - Could have done a little better was super soar from 3 workouts on friday. Pittsburgh is coming up in 19 days!

3 WODS

WOD #1

AGAIN FASTER #4

8 ROUNDS

100M RUN

8 BURPEES

MY TIME = 6:20

WOD#2

DEADLIFT/PUSHUP WOD

10 ROUNDS

15 DEADLIFTS 135

15 PUSHUPS

MY TIME = 9:28

WOD #3

5 ROUNDS

5 SHOULDER TO OVERHEAD - 155LBS

15 KB SWINGS - 1.5POOD

25 T2B

MY TIME = 13:08

FELT PRETTY GOOD TODAY. TRYING TO GET MY BODY USED TO THIS SINCE FALL BRAWL IN PITTSBURGH IS COMING UP. GETTING EXCITED TO COMPETE!

2 WODS

STRENGTH

70%x3, 80%x3, 90%x3+

DEADLIFT - 250x3, 290x3, 330x6

BENCH - 160x3, 185x3, 210x6

WOD #1

AMRAP 20 MIN

5 HANG CLEANS - 135

10 BURPEES

15 BOX JUMPS - 24in

MY ROUNDS - 7+28

WOD #2

5 ROUNDS - 2 MIN BREAK AFTER EACH ROUND

3 SNATCHES - 135

RUN 400 M

MAX RING HSPU

MAX HSPU

MAX RING DIPS

RD 1 - 1:27 - 3-6-12

RD 2 - 1:33-2-5-11

RD 3 - 1:37-2-5-11

RD 4 - 1:41-2-5-12

RD 5 - 1:47-2-5-12

2 WODS

WOD #1

Walking Lunge 100m
Run 100m
10- jumping squats (45/25)
Walking Lunge 80m
Run 80m
20- jumping squats
Walking Lunge 60m
Run 60m
30- jumping squats
Walking Lunge 40m
Run 40m
40- jumping squats
Walking Lunge 20m
Run 20m
50 – jumping squats

MY TIME = 12:08

WOD # 2

ROWING HELLIN

1200 M ROW

63 KB SWINGS 1.5pood

36 PULLUPS

800 M ROW

42 KB SWINGS

24 PULLUPS

400 M ROW

21 KB SWINGS

12 PULLUPS

MY TIME = 20:11

2 WODS

STRENGTH

SQUATS – 70% X 3, 80% X 3, 90%X3+

WOD#1

Snatch, 1 rep


Clean and jerk, 1 rep.


As many rounds and reps as possible in ten minutes of:
120lb Squat clean, 6 reps
12 Pull-ups
24 Double-unders. Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments

MY SCORE - 264 REPS

WOD #2

5 ROUNDS

ROW 250M

1 ROPE CLIMB

20 GHD SITUPS

MY TIME = 13:08

"MARY"

WOD

AMRAP IN 20 MINUTES

5 HSPU

10 PISTOLS

15 PULLUPS

MY ROUNDS - 18

3 WODS

WOD #1

1-1-1-1-1

C+J -

WOD #2

"JACK"

AMRAP 20 MIN

10 PUSH PRESS - 115LBS

10 KB SWINGS - 1.5 POOD

10 BOX JUMPS - 24IN

MY ROUNDS =13+10 Push presses

WOD #3

"RYAN"

5 ROUNDS

7 MUSCLEUPS

21 BURPEES

MY TIME = 11:15