Push Press x3 3 RM

20min AMRAP
400m run
Max effort Pull- ups

As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
Score equals the combined number of pull-ups completed.

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ARGGGH!!!

I did 6 full rounds + 200 m when time was called.

Last time I did this workout 7Mar11 I also did 57 pull ups... UGGH! At least I tied my PR, need to work on my grip and speed at pull-ups.

Option 1

Nicole

20 min AMRAP

400m run

Then max pull-ups (this is your score) = 22

Pull-ups have to be chin over the bar and arms fully extended. You can hang from the bar but the minute you drop down start your run!

I did option one. Made it 4 full times plus a 250M run (Aaron gave me some tips to run that would be less stressful on my knees). For the pull ups I started with the blue band for the first two rounds and could no longer get my chin over the bar. Moved to ring rows for the last two rounds.

Nicole

20 min AMRAP

400m run

Then max pull-ups (this is your score)

Pull-ups have to be chin over the bar and arms fully extended. You can hang from the bar but the minute you drop down start your run!

Completed 4 full rounds and 1 lap when time was called. Aaron showed me how to make the ring rows more challenging.

"Tabata Awesomesauce"

Tabata Ring Push-ups
Tabata Box Jumps
Tabata Shoot Throughs on Parallel
Tabata Squats

Tabata is 20 seconds of work followed by 10 seconds of rest. Repeat 8 times for a total of 4 minutes. This is 4 tabatas in a row for a total of 16 minutes. Keep track of your lowest number of reps for each tabata.

WOD #1 at CFW

Skill: Shoulder Press
WOD:
Shoulder Press 5.5.3.3.1.1
5s @ 105# (Roughly 70%)
3s @ 125# (Roughly 80%)
1s @ 145# (Roughly 90%)
Then I opted for a 1RM, 165# fail, so I did 155# and tied my prior PR.

5 min Rest:
12 min AMRAP
5 Push-up
10 Wallball 20#
15 Double Unders

Double unders got me today!
9 rounds + 3 push ups

3,6 km with Kelly. Slippery!

A) Tempaus+OHS 5x2+2

30/32,5/35/35/35.

Ei kehumista. En tajua, miksen saa tempausta yhtään eteenpäin.

B)Rive+etukyykky+työntö 5x2+2+2

45/50/52,5/55/57,5.

Nämä tuntui ihan hyviltä :)

C) Metcon 3 kierrosta:

10 STOH 45kg
10 front rack lunge 45kg

Aika on vissiin 8:47, oon kirjoittanut niin tärisevin käsin ettei meinaa selvää saada :D

Option 1

Nicole

20 min AMRAP

400m run

Then max pull-ups (this is your score)

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I picked Option #1 since I had done this exercise 2 months ago and I wanted to see if I had improved. This is the 1st time I've repeated an exercise since I started CrossFit 3 months ago. I felt GREAT today, which was quite a change from yesterday. I blasted out 81 ring rows, which was a lot more than 2 months ago (probably was at 60 ring rows or so 2 months ago). I felt stronger and more in control. I may try to go to the bands next time to see how I do. Always a great feeling to see improvement!

4 Rounds
800M Run @ 85%
10 Ring Dips
15 Russian Swings (24K, 16K)
20 Wall Balls (20 lb, 15 lb)
*Time Recorded
*Higher effort on the run, recovery effort on the movements

My time: 38:58 (BD, 12K, 6lbs)

This was the longest run ever. I was fine until I yelled time at which point I literally broke down -sobbing, tears. Very strange uncontrolled emotion.

UPDATE: Check out my amazing support system (comments)
http://www.crossfitaustin.com/2011/05/06/wod-56-3/#comments