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!
For Time:
Run 800m
30-20-10
Pullups
Virtual Shoveling, 45/25 lbs
Run 800
21:XX @ 35lbs
Scaled to 35, as I’m doing a heavy lifting day tomorrow. Grip totally and utterly failed while shoveling – which killed my pullup time. Killed both 800s.
For the last few weeks I’ve been putting in some solid effort learning how to butterfly kip. It had been a while since I’ve done pullups for time and my brain wanted me to butterfly. There were many times I was kind of alternating which set me back even further. I need to finish mastering the butterfly and commit next time we do pullups for time.
“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.
4 Rounds
Complete each exercise for 1 minute with a running clock
Row (Calories)
Power Cleans (95/65lbs)
Dumbell Push-Press (40/25)
KB Swing (1.5/1 pood)
Rest 1 Minute
Jared PCF – noooo idea, completely lost count. Gave it my all though
God bless WODs with weight. Got pretty gassed on rowing, but overall felt good about the exercises. DB presses / thrusters added to goat list. 1.5 pood KB swings taken off.
Pics of the bacon I ordered through Alison. Yeah, bacon pretty much rocks my world.
“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!! 
For time:
30 Thrusters, 95/65 lbs
40 Pullups
15 Superman
15 Situps
20 Thruster, 95/65 lbs
30 Pullups
30 Superman
30 Situps
10 Thruster, 95/65 lbs
20 Pullups
45 Superman
45 Situps
21:19 scaled the last 30 thrusters to #75. Probably would have done just fine, albeit slow with the last 30 Rx’d but I didn’t want to compromise tomorrow’s heavy presses. Still going strong with the stronglifts 5×5. Zack is on board with it now which makes me push myself harder than when working out alone. Felt freaking awesome to get a grueling WOD in – I wish we had one every Tuesday, Wednesday, and Saturday to fit in with my strength training.
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.