WD 090530 -- sprints/rings

I ran 1 mile warm up then ran 8 100 m sprints / strides. one of the coaches from crossfit central was also running so i had a pace car. my hammy cramped/twinged on one of the sprints. hopefully i didnt hurt it. i think it was still fatigued from thursday.

i finished with 3 sets to failure of ring dips and ring pull ups.

090529 -- rugby practice 7s

felt retty good. 2 hours of sprints. hammy held up okay.

WOD 090528 -- Fran

Today I did a Fran but I didn't push it.

"Fran"
21-15-9 reps of:

• 95 lbs thrusters
• pull ups

8 min 35 sec. Not my best work.

rugby touch 090521

played touch with the huns at burnett middle school. hammy felt fine. feet hurt bad. i didnt push it.

WOD 090520 -- 4 x 400m, 50 squats

Four rounds for time of:

• Run 400 meters
• 50 Squats

13 minutes

WOD 090518 -- Lynne

Lynne

5 sets of:

• body weight bench press
• pull ups

My results:

• 5/5/5/3/4
• 15/15/13/13/10

88. Not a good showing. My shoulder is really hurting. I think my personal record is 106.

WOD 090517 -- Diane

"Diane"

21-15-9 reps of:

• 225 pound Deadlift
• Handstand push-ups

Scaled result:

21-15-9 reps of:

• 205 lbs Deadlift
• Handstand push ups (1/3 range of motion & negatives)
  

090514 -- wipers/dead lift

25-20-15-15 reps of

• floor wipers (135 lbs)
• dead lift (135 lbs)
  

WOD 090513 -- Cindy

"Cindy"
Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

15 new PR

WOD 090512 -- power clean

• power clean 1-1-1-1-1-1-1

Results:

• 135-145-155-165-175-185-195

195 is a new personal record.

WOD 090511 -- back squat

• 5 x 5 back squat

My results:

• 10 x 135
• 5 x 205
• 5 x 225 / 5 x 225 / 5 x 225 / 5 x 225

The days of banging out reps with 315 felt like a distant memory today.

Backyard Spartan 300 Challange

• 50 push ups
• 50 floor wipers, 45 lbs
• 50 32" box jumps
• 50 kettlebell clean and press (16 KG)
• 50 kettlebell swings (27.5 KG)
• 50 kettlebell deadlift (27.5 KG)
  

WOD 090507 -- Push jerk

CF WOD:

• Push Jerk 1-1-1-1-1-1-1 reps

My results:

• 135/135/155/155/165/165/165
• 5 x 4 L sit-ups
  

WOD 090505 -- pull ups

I ran 1 mile then did 7 sets of 5 dead hangs pull ups with various grips. I need to ease back into it.

WOD 090504 -- front squats

Back from another injury more gruesome than the last 2. I have to ease into it... my right shoulder hurts, my left foot hurts, and my right knee hurt, on top of the previously documented ailments.

Front squats: 3-3-3-3-3

Results:

• Ran 1 mile (10 m)
• 5x3 front squats (135,135,155,155,155)
• OLSLDL (25 lbs)