A little bit of everything...

Workout:

1 round for time:
50 box jumps
25 chin ups/pull ups/jumping or beginner
50 KB swings
50 DB Hang Cleans – 15’s & 25’s
800 Metre Run or 4 min. Row
50 DU or 100 single unders

See comments for scaling and post times.

Running behind...

Friday 5-8-09

Manda did Big Dawg "Hansen"

5 rounds for time:
30 KB swings
30 Burpees
30 Abmats

28:18!!!

Steve had busted knee so did:

10 rounds for time:
10 Pull ups
10 Push ups
10 Abmats

I lost track of rounds somewhere...pretty sure I did 11...here are my times.
1st after 10 rounds - 16:53
1 more round - 19:18

Saturday Park WOD:

“Back to Basics”

3 rounds for time:
Run 400m
25 sit-ups
30 push-ups*
50 squats

*For round 2 sub pull-ups for push-ups

Pack#’s 15, 25, 35 and Puppy#’s 10,20,25

Manda: 17:31 big dawg
Rachel: 17:37 puppy
Susan: 15:30 pack
Momma: 14:44 puppy

Then later, back@ EFB Steve did:

AMRAP 20min:
5 dips
10 K2E's
15 KB swings

3 swings shy of 10 rounds. Did those in about 4 seconds after the buzzer. :)

Manda and T-dub did Front Squats.

Whew!!!

And for this evening... :)

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

See comments for scaling please. Also, everyone will be subbing Abmat sit-ups for the GHD's. Thank you and good day.

"Tabata This - My A$$!!!" - T-dub

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.

We mixed up the order of the excercises, but you get the point. :)

Manda, Mayra, and Steve did this one @ 5 am this morning.

PM Trainer WOD:

"Renegade Man Makers"
30 reps for time.

Happy Cinco De Mayo!!!

T-dub's WOD from last night:

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

From Brand X:

Before everyone gets their collective panties in knot, if you cannot do a proper deadlift, your Elizabeth should be hang cleans. No reason to do a ballistic deadlift if you cannot deadlift correctly. If your front squat sucks, then you should do a power clean. Again if you cannot front squat the weight you have chosen well for reps it will not get better under a ballistic load. Finally if your deadlift stinks and your front squats sucks you should do hang power cleans. Don’t be stupid.

And for everyone who thinks this has to be done with cleans pulled from the ground and received in a squat I have a video of Greg A. from 2004 doing “Elizabeth” with hang power cleans. Just pick the kind of clean and note it. Don’t get all uppity because you think you are doing it “RIGHT”.

“nuff said?

Big Dawgs:
As Rx’d
Women 95#

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

Buttercups:
15-12-9
Dumbbell cleans
Bench Dips

Monday is a good day to REST.

Playing catch up...

Friday 5-1-09

Workout:
50 step ups @ 24" box
30 box jumps @ 24" box
3x10 Front squat @ 50% 1RM
Then:
1x10 Back Squat @ 95lbs.
1x8 Back Squat @ 115lbs.
1x4 Back Squat @ 135lbs.
1x1 Back Squat @ 145lbs.
Then:
4 x 15 Deck Squats w/dumbbell

Manda - 34:44 w/50,70,90,105lbs. for Back Squats and 15lb. DB for Decks.

Steve - 34:21 as rx'd for Back Squats and 20lb. DB for Decks.

Saturday 5-2-09 Park WOD

For time:
Run 400m
50 Star Jumps
Run 400m
50 Jumping Lunges
Run 400m
50 Burpees

See comments for scaling and post times.

Sunday 5-3-09

Workout:
Row 5min.
DROM warm up
Then:
"Louder Than 10!"
11 rounds
5 Slam Ball @ 18lb. ball
10 Push-ups
15 KB Swings @ 45lb. for Men / 35lb. for Women
Then:
Tabata Row