" Barbara "
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit Ups
50 Squats
Rest exactly 3 minutes between rounds.

I destroyed my last time but I was still annoyed at my 3rd round just being horrible.

round 1: 2:42
round 2: 2:54
round 3: 5:00 my sit ups were slow and my air squats were just atrocious
round 4: 4:44 my situps were again super slow and air squats too..argh.
round 5: 4:37 situps recovered a bit but air squats remained horrible

good side: unbroken on all pull ups for 4 rounds and 15-5 on round 5
pushups: 30, 30 on first 2 rounds, 3rd round: 15, 5, 5, 5, 4th round: 10, 5, 3, 3, 3, 3, 3 5th round: 10, 5, 5, 3, 3, 4

http://www.crossfitsouthie.com/mini-marathon-monday

WOD
Eva
5 Rounds
800m Run
30 KB Swings(2,1.5)
30 Pull Ups

L2 – 4 rounds of 20 each (1.5/1) <===
L1 – 3 rounds of 15 each (1/.5)

Notes
Holy crap, it was hot! 85 or so, which is especially rough for the Boston Marathoners today.

I need to work on Pose running more. I've been reluctant to work on it during WODs because of tiredness, so I need to do it in my spare time.

On KB swings, I'm going to start trying the snatch method. They teach beginners to swing the KB with locked arms, which is simpler, but that method often causes overswings at the top and puts more stress on my back at the bottom. Goose showed us this method where you start with the hips and then high-pull the KB upwards with bent arms, pushing it into a lockout overhead. Apparently, this is also beneficial for competitions, where the KB has to be completely vertical at the top.

''A New Hampshire police chief was shot and killed, and four other officers injured, during a drug raid at a Greenland, N.H. home Thursday night. Greenland Police Chief Michael Maloney, only eight days from his retirement, died Thursday. The 26-year veteran of the force had served as Chief for 12 years. Sources tell 7 News he wasn't part of the team but was answering a call for shots fired when he was gunned down near his vehicle.''

Warm-up Drills (04.16.2012)
2:00 Speed Rope
2 Rounds for Quality of
5 x Deadhang Pull-up
10 x Push-ups
15 x Air Squats
Sumo Squats
Samson Stretch
Inchworm/Cobra Stretch
Calf/Soleus Stretch

''Press 3-3-3+"
5 x 40% (45)
5 x 50% (65)
3 x 60% (85)
3 x 70% (90)
3 x 80% (100)
3+ x 90% (105 1RM)

''Hero WOD: Chief Mahoney''
Complete as many Rounds/Reps as possible in 30:00 of
Run 400m
12-9-6 Reps each of
Ring Dips
**Slammies (20lbs)

2 rounds + 12/12, 9/9, 6/6 & 200 meters.

Thank you for your service, Chief Maloney. We hope Detective Gregory Turner, Detective Eric Kulberg, Detective Scott Kukesh, and Detective Jeremiah Murphy recover as quickly as possible.

4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.

• On the bench press reps, we are looking to move our our estimated 1RM bench press. Fully recognizing that this is not something that we max often, an educated estimate is completely fair.

• On the glute bridges and hip extensions, athletes choice if we would like to weight these. Stimulus wise however, we are looking for the "giant set"... one large consecutive piece, without breaks inside any of the movements. Free to build in load after the first set as seen fit.

Run 2mi 17:30 8:45/mi

Metcon:
100 Pushup
100 Situps
100 Grasshopper
Time: 10:14

Snatch
1-1-1-1-1-1-1-1
95-95-115-135-145-155(f)-155(f)-145

A different approach. Wodstack, you now get to become my entire training diary. I had been just using this to record WOD's, but I finished my last spiral bound journal and I'm gonna try and do this "green". All thoughts, PR's, failures and whatnot will now be recorded here. Sorry.

Training:
Back Squat 3 x 5 165pds (light duty due to lower back pain)

WOD:
Against a 12 minute clock:
Run 800 meters
Complete AMRAP of:
3 KB Swings (43lbs)
3 Box jumps (24")
6 KB Swings
6 Box jumps
9 KB Swings
9 Box jumps
12 KB Swings
12 Box jumps...
continue climbing by 3's until time expires.

Warmup- 30 Double Unders, 30 Burpees, 30 High Knees

WOD- 5 RFT
5 Deadlifts
5 Romanian Deadlifts
5 Power Cleans
5 Front Squats
(Prescribed Weight 65lbs F/ 135lbs M)

Did all sets unbroken. Rested between Romanian Deadlifts and Power Cleans.

Did 3 consecutive double unders without a hop between.

30min AMRAP
Complete as many "girl" WODs with a partner in 30 minutes

With Katie Bell:
Diane
10 rounds of Cindy
Isabel
Annie
Fran

Mobility

Snatch Skill Work EMOM for 10 mins:
2X135lb Unbroken power snatch

10-9-8-7-6-5
Pull ups-Butterflied
KB Swings(American 70lb)
GHD Sit ups