“Victoria”

Time cap= 40mins, using only 1 bar.

5 Rounds
10 Thrusters 95/65
14 Box jumps 24/20
12 Sumo deadlift high pulls 95/65
12 Burpees
27 KBS 1.5/1p

Very proud to Rx under the time cap, this was my first time doing 65# thrusters in a wod. First round was unbroken, then 5/5, then 3's and 2's toward the end. Weight felt good on the sdhp's (good tip keeping hands a little wider, much more stable). Broke into 6's then 4's for the later rounds. KBS were 18/9 the first few rounds, then basically groups of 9 at the end. Lots of breaks. Legs were very shaky after Thrusters, had to regroup before starting box jumps. Remember next time to regulate breaks more, don't let them eat up the clock.

M/ 39/ 135 lbs/ 5'-6"
mothers' day - so I was out with the kids all day biking and what not giving my wife a day to herself.
I did a differnt WOD late last night after putting the kids to bed.
I did 10 rounds of/ 15 minute AMRAP:
30 seconds of KB swings (1.5 pood)
30 seconds of Burpees
30 seconds of rest
round 1: KB Swings/ Burpees: 12/12
round 2: KB Swings/ Burpees: 12/12
round 3: KB Swings/ Burpees: 12/10
round 4: KB Swings/ Burpees: 11/11
round 5: KB Swings/ Burpees: 11/11
round 6: KB Swings/ Burpees: 11/11
round 7: KB Swings/ Burpees: 11/11
round 8: KB Swings/ Burpees: 11/11
round 9: KB Swings/ Burpees: 11/11
round 10: KB Swings/ Burpees: 12/12
total reps KB Swings : 114
total reps of Burpees: 112
total reps: 226
good WOD
I did 100 DUs about 2-3 minutes post workout and then did a couple 10 box jumps and 10 KB swings.
I worked out outside at night after everyone went to bed.. nice breeze and fast workout.. now that spring has arrived I can really start getting in some late night WODs outside.. easy way to get some work in and outside is ALWAYS more fun.

M/ 39/ 135 lbs/ 5'-6"
As Rx:
bar x 10
85 x 10
105 x 10
115 x 10
WOD:
120 x 10
125 x 10
130 x 10
135 x 10
140 x 10

I was SUPER sore, and still am after doing Elizabeth yesterday. I was a bit leary on how well I'd do, especially with higher rep sets, but it was a good test mentally.I have metal plates so I could not drop them. I would LOVE to have been able to drop it, after each set... that's hard on the wrists and back when lowering it sometimes.
Post WOD: Annie
(50-40-30-20-10) DUs + Situps (I do mine anchored)
4:25
I was moving well, and my situps were pretty fast. I had 2-3 trip ups on the jumprope but nothing too big. I think my PR was in the high 3 minutes a while ago.. can't miss any DUs for that, and have to CRANK.
Fun finish.

M/ 39/ 135 lbs/ 5'-6"
As Rx: 14:34
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
This was a fun WOD. Pretty fast overall as you were only spending a little over a minute or so on each station, but a bit of time wasted in going to each station sometimes.
I was faster than I thought on the 100' walking lunge
50 Pushups felt easy overall
50 DUs were easy
25 K2E were a bit harder than I thought as I was trying to avoid tiring my grip too much so I broke them up into 16+9
5 Rope ascents were not too bad but took probably more time than I thought. I stopped after each one for about 5-10 seconds
50 box Jumps took me a bit more time than I thought and it really winded me. I was resting for a few seconds after about each 10 reps. I didn't take a real break at all though
25 OHS - went unbroken as it was pretty light
25 L-pullups were a bit challenging but got em donee in 10,8,5,2
Situps were even challenging, probably due to the L-Pullups right before. I was resting for a couple seconds after each 10 reps, then did the last 20 unbroken.

Back squat day and deload week at CFP.

Warmup:
500m run, lunges, spidermans, inchworms, squats with holds, &c.

Strength & skill:
Deload Week back squats
5 x 40% of 90% (70#)
5 x 50% of 90% (85#)
5 x 60% of 90% (100#)

Very easy. As it should be. The first round, I went all the way ass-to-grass and did pause squats for fun. Second round, regular. Third round, tried to work on breathing.

Afterward, since I had 100# on the bar, I tried for a 1RM overhead press just for fun. The strstd.com calculator says that should be my new 1RM. So I took the bar off the rack, self-aware because everyone else was squatting, and overhead pressed it. It took a while to get to lockout since I wasn't fresh, but I got it overhead and locked. So there. Accurate. That's a 15# PR for me, which is pretty huge considering I was stuck at a lousy 85# for ages.

WOD:
800m run
40 wallballs (14#)
20 T2B
400m run
30 wallballs
15 T2B
200m run
20 wallballs
10 T2B
Finished: 17:25

What deload week. This was hellish. Got better wallballs than I have in a while b/c I used a ball underneath my ass for a squat target. Got closer than I have to actually hitting a T2B than ever before. Otherwise this blew.

250 Russian KB swings @ ~24kg/55#

Felt tough. Broke them into sets of 10, 15, 20. Don't know how long it took overall, maybe 10-15 minutes. Was shirtless & dripping sweat by the end. Thought about trying 300, but maybe on a day when I didn't WOD.

Strength/skill

Hang Clean
12 Minutes To A Heavy Double

Got up to 80# (PR!), failed on 85# - failed a few times on 80# as well, but just need to remember to drive with the hip and to get under the bar reallll quick.

Front Squat
7/7/7 @ 70% ; 2 Minutes Rest Between Efforts

Worked @ 75#

---

Conditioning
9/15/21 RFT of:

USA K.B. Swing (2/1.5 Pood)
Air Squat

2:40 - 16kg

Fucking dominated this one. Tied for heaviest weight of girls in the class, and got the second fastest time in the whole class (fastest of the girls). Went unbroken, might have thrown my lower back a bit on the last few kb swings.

Baseline: Pre-SOP and box breathing,then ROM Drills.
20 minutes of grinder PT:
30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups, 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
10, 7, 3 pull ups

M/ 39/ 135 lbs/ 5'-6"
I modified this WOD EARLY this morning to be:
10 rounds of 10 reps Wallball 10' with 20 lb ball and 10 box jumps 24"
15:45 (not the best time but a good workout)
I did this super early in the morning at the Museum across the street. I did my box jumps on a high concrete sloping wall... I know where it's about 24". I messed up and wasn't paying attention and really badly scraped my shins.. first time on the concrete ... OUCH! in the 6th round.
I walked it off and continued.
I had worked out late the night before as well, so my body was a bit tired and sore. I did stretch for quite a while before doing this, but I need to do that for really early morning WODs to allow me to really push adn not get prefatigued.

M/ 39/ 135 lbs/ 5'-6"
I did a Chipper WOD I read and wanted to tackle late last night:

As Rx: 11:54
2 rounds of:
50 DUs
30 Pushups
50 DUs
20 Ring Dips
50 DUs
10 HSPUs
50 DUs
5 Muscle Ups
For me I was moving pretty well overall. I did the first pushups unbroken and probably should have broken them up to not tax me, but felt fine. I did almost all DUs unbroken. I did break up the ring dips first set (10,10) second set (5,5,5,5). I also broke up the HSPUs first set (7,3) second set (5,4,1-kipped the last 6 or so). I did the MUs unbroken the first round and second round(2,2,1)
Good WOD... really taxes your shoulders. Work /Rest balance is important to not burn out and since the movements increase with difficulty, you need to not burn out or you'll really have a problem on the next movement. DUs were pretty easy overall, but a good way to keep taxing you and slightly prefatiguing your forearms, and shoulders. I was focused on keeping really loose on the DUs. It didn't matter if I was going super fast or pretty fast.. you lost the time on transitions and resting too much between sets and movements.