June 5, 2013 (CFNE chipper with rests)

Workout at CFDS 5:15 a.m.

 

For time:

 

100 double unders

40 handstand pushups

REST 3 MINUTES

100 double unders

20 handstand pushups

REST 3 MINUTES

30 toes to bar

10 shoulder to overhead (160#)

REST 3 MINUTES

20 toes to bar

10 shoulder to overhead (160#)

REST 3 MINUTES

10 shoulder to overhead (160#)

90 ft. walking lunge in front rack (160#)

RESULT:
23:32. Wasn't sure how to pace this. 3 minute rests felt like an eternity for the first two, but somehow got much shorter on the last two. Definitely could pace it better. (Went out too slow.) Lunges weren't too bad. Dropped bar after 30' and after 60'.

June 4, 2013 (30 weighted burp mu, Jackie)

Workout at CFDS 3:45 p.m.

 

For time:

30 burpee muscle-ups with 20# vest

 

then....

 

JACKIE

For time:

1000 meter row

Thrusters (45#)----50

Pullups-------------30

RESULT:
BurpMU - 9:23. This was fun. Better than I expected. Last 5 -7 took a long time.
Jackie - 6:01. PR. Stopped on thrusters twice. Row was slower than I wanted. Pretty tired from burpee muscle-ups right before.

June 2, 2013 (cl/bnch, t2b/hspu, 1-arm ohs/bjo)

CFNE Comp wod 5.5.13

(at CFDS 6:15 p.m.)

 

5 rounds for time of:

Power Cleans (205#)---5

Bench Press (205#)-----5

 

then....

 

2 rounds for time of:

Toes to Bar-----------25

Handstand Pushups--25

 

then....

 

5 Rounds for time of:

1-arm DB Overhead Squats w/ right arm (45#)----8

1-arm DB Overhead Squats w/ left arm (45#)------8

Box Jump Overs (24")---------------------------------12

RESULT:
PC / Bench - 4:01. Didn't really stop. Might could knock off a few more seconds.
t2b / hspu - 8:49. Had to do hspu on dumbells due to wrist pain. Second set of 25 took forever.
ohs / bjo - 10:20. Really awkward movement. Sub-par flexibility was glaring.

June 1, 2013 (Lumberjack 40)

CFNE Comp Wod

at CFDS 8:00 a.m.

 

"LUMBERJACK 40"

With a partner (Cody) complete the following:

40 Deadlifts 275/185Run 400m
40 KB swings, 70/53
Run 400m
40 Overhead Squats, 115/80
Run 400m
40 Burpees
Run 400m
40 C2B Pullups
Run 400m
40 Box jumps, 24/20 - Games standards
Run 400m
40 DB Squat Cleans, 45/30
Run 400m

RESULT: 31:37. Cody pushed me big time on this. I couldn't do but 14 of the OHS.

May 31, 2013 (Fran, hrpu/rc)

CFNE Comp WOD

(at CFDS 4:30 p.m.)

 

"FRAN"

21 - 15 - 9 reps of:

Thrusters (95#)

Pullups

 

then....

 

14 minute AMRAP of:

15 Hand Release Pushups

2 Rope Climbs (15')

RESULT:
Fran - 2:21 (PR) Thrusters got harder than last time, but proximity of barbell to pullup bar saved several seconds.
AMRAP - 10 rounds + 15 reps. Pushups got harder than rope climbs. Struggled to find motivation to push myself on this after Fran.

May 29, 2013 (500 du, cgbp, tm tabata)

Workout at fire station

(3:30 p.m.)

500 double unders for time

Then....

5 x 5 close grip bench press

Then....

Treadmill tabata 15% incline

RESULT:
500 du - 7:10. Pr.
Cgbp - 135, 155, 185, 205, 225. Never failed on a rep. 225 was kinda hard, but not a 5 rm.
Tm tabata - 8.4 m.p.h. Last couple of rounds were very hard.

May 28, 2013 (Annie, sn/dp/pu/run)

Workout at cfds 2:00 p.m.

ANNIE

For time:

50, 40, 30, 20, 10 reps of the couplet:

Double unders

Sit-ups

Then....

5 rounds for time of:

Power snatch (95#)-----10

Ring dips-----------------10

Pull-ups------------------10

Run 200 meters

RESULT:
Annie - 6:01 (pr). About a 15 second pr. Stumbled once on double unders.
metcon - 12:55. Second time to do this, but not sure what my time was. Pushed pretty good by Cody.