07/16 MOTHER...

[Put Up or Shut Up]

Warm Up: 3 rounds for quality: 400 M run, 20 x pull-up, 20 x squats

Strength: Work to 3RM Back Squat (BS)

Work Capacity: Mother...
100 Back Squats for time (Body Weight)
Every minute, on the minute, do 4 x Burpees

Durability: Sprints: 1 x 800M (:60 rest), 2 x 400M (:45 rest), 4 x 200M (:30 rest), 8 x 100M (:15 rest). Stretch.
________________________
1. Subbed 200m row; added 20 CTD pushups and 20 situps.
2. 5x3 Strict Press: 130#. Very tight form and weight locked out for 1-count overhead.
3. For time: 50-30-20 dips, situps w/1k row after each couplet (so 3x1k rows). Time- 23:17. Held 1:46-1:48 pace during the rows and did the ring dips in sets of 10.
4. WC as rx'ed w/205# BS. Time- 19:34. I gamed this workout by doing 5 squats on the minute plus the 4 burpees. On the first minute, I did 10 squats to ensure sub-20 mins. Im glad I paced myself. Training partner smoked this workout in just over 10 mins.
5. Doing the sprints tomorrow morning at a local track.

I added in the extra metcon (#3) this morning because my legs were sore from a timed 8-mile run yesterday (time was 58 mins flat, held 7-7:15 pace). The extra rowing was great for working out the lactic acid in my hamstrings and glutes.

[Bud Light Kaminsky]

(In Amman, Jordan. My gym sucks.)
WU: As Rxed. Did the pullups dead hang and almost did all the sets unbroken, but failed at 16 on the last one.
Str: Worked to 5 reps at 295#, did not go higher because I didn't have a spotter, or clips, or a real Oly set.
WC: As Rxed at 175#. 10:58. Knocked out that last squat right before the burpee penalty. Collapsed on the floor after.
Dur: I'll do tomorrow, maybe on the treadmill, maybe on the rower. There's nowhere to run outdoors in this city...maybe I'll just go into the desert.

[Jester06]

1. Rx'd w/pushups instead

2. Not Done

3. Used 155# for 1-30, then switched to 150# for rest. Done in 24:57. Kept clock going the whole time.

4. Rx'd - 3:03, Avg. 1:40, Avg. :42, Avg :15

Notes - First day back from rest week. Didn't do strength, because I half to get the legs back. Good wod to come back to. I added some time since last time. Mainly do to the 6 days rest and the gain of 15# since last attempt.

[jarlexal]

WU: rx'd (im only at 10-12 dead hang pull-ups sadly)
STR: 225lbs 3RM
WC: rx'd (forgot to time it)

[SoonerBorn]

WU: Sub'd single unders
STR: 295#; Stopped here, even though it felt light, due to sloppiness in form.
WC: 26:05; first 50 at 180#(body weight), last 50 at 175#. Overestimated my ability on this one, I should have swallowed the pride and done the lighter load. First week of SEALFit is going pretty well though, I'm loving every second of it.

[vertigo]

Warm Up: rx'd, plus 20x push-ups & dips per round

Strength: 335#

Work Capacity: 175# BS, 10:41 rx'd

Durability: Will do these later this afternoon

Notes: I'm curious, how wide of a stance do you guys take on BS?

[Myth]

Warmup: rx'd

Strength: Worked to 1RM Back Squat @ 325 (LT=320)

Work Capacity: 5:52...Boom Dunzo!

Durability: rx'd sprints on track. Did not time these, just went as fast as my fatigued legs could handle. Think I strained my hip flexor, hopefully it heals this weekend.

@vertigo-I stand just outside shoulder width and point my toes out

[TreyFischer]

WU: as Rx'd , dead hangs
STR: 3 RM -- 205lbs
WC: started out at body weight - 180, by the end i scaled down to a disappointing 160 - time 24 min
DU: sprints outside - humid as hell on the Chesapeake today!

Notes: it is sad im stronger at bench than i am with squats!!!!

[jeffa20]

Warm up: Rx'd

Strength: 405 my knee started to feel loose or strained so i stopped

Work Capacity: 235# BS, 8:32 rx'd 20/20/20/15/10/10/5 did a set of 20 burpees at the end

Durability: got lacrosse today thatll be enough sprints for me

[B HURB]

Hey everyone...long time no post. I've been doing the wods though. I enjoyed this one a lot...although I'll throw out a huge "f*%$ you" to all the individuals under 6 ft and 200 lbs lol:)

WU: rx'd
STR: went to 295 and stopped
WC: 11:46 with 205 lbs
DUR: rx'd

On a side note...went swimming yesterday for the first time in quite awhile and tried to swim laps for the active recovery...and realized I hate the water. I looked like a retarded baby seal...so yeah, you guys can frolic around in that Sh!t all you want. I'll stick with land:)