Weighted Pullups
5-5-3-3-3
Post WOD:
Max pushups – 24
Max ring dips – 9
I’ve probably done over 150 pushups already today, as that’s the goat I’m working on at the moment. That and dead hang pullups. Sore as hell from yesterday’s DU’s and HSPU’s so ring dips were poor. I used to be able to do 25+ unbroken. Incredible what 2 weeks poor nutrition and vacation can do to a body!
“Helen”
3 rounds for time:
400 m Run
21 Kettlebell/Dumbbell Swings, 1.5/1 pood
12 Pullups
Birthday dinner / drinks last night with my twin bro in DC destroyed me this morning. I should be able to knock out sub 10 easily… very disappointed with my time. At least this will give me a time to beat next time we do this WOD.
“Crossfit Total”
1 rep max Back Squat
1 rep max Shoulder Press
1 rep max Deadlift
215 – 110 – 275 = 600
My only other CFT:
185 – 105 – 225 = 515 090408
Increased my score by 85 points which feels really good. Pretty disappointed I couldn’t squat 225 – was super close but failed both times. I’ll blame Jimmy Buffett last night for the poor performance this morning.
Broad Jump
1-1-1-1-1
98′
Rest
Run Max Distance in 10 minutes
2400 Meters
Rest
Run Max Distance in 5 Minutes
1075
Rest
Run Max Distance 2:30
DNF – was about to blow out my left knee.
Tried to do an all-out sprint the last 2:30… which led to a very intense and long stride… which almost led to a blown ACL. Had to walk that one out and DNF. Props to Guch and Chad who killed it tonight. My good buddy Andrew also did very well, good job guys.
“Kelly”
5 Rounds
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Felt like I killed the running and box jumps, wall balls were sloppy. May have been the 4 hours of sleep, or the 7 drinks I had last night at PCF happy hour. Overall happy with my time, gives me a sub 30 to shoot for next time.
PS: Fellow PCF’ers who make a pact to attend the 10AM WOD, sealed with a shot are LIARS!! 
4 Rounds for time:
Run 400m
40 Squats
12:28
This was my second WOD today… did the stronglifts 5×5 at 1pm, then this at 7pm. Overall performance was abysmal, especially squats which I consider myself pretty strong at. Guess that’s what happens when you squat HEAVY, then throw on a metcon with bodyweight squats later on. Whatev, was good to go all out – I miss these metcons.
4 Rounds for time:
Run 800 meters
Rest 5 minutes between rounds.
2:39-2:45-2:49-2:59 (approximations, forgot to take pic of board)
It’s been a while since I’ve ran – especially in between my MWF strength training. Felt good to loosen the ol’ muscles up and focus on POSE. This WOD reminds me that we all need to sprint more often.
Back Squat
5-5-5-5-5
-Rest-
8 Rounds
Tabata Situps
135-155-155-175(F)-155
124 (PR tie)
I always tend to squat really deep when doing low back squats. When attempting 175, I purposley ditched the weight because I was feeling intense pain in my right abdomen. I didn’t want to risk a hernia, or whatever that pain was. Turns out I was just squatting waaaay too deep. A dynamax ball fixed that and I should have easily cleared 175 but didn’t want to risk it. Next time…
