Benching up to 235.
worked on handstands and abs

"Annie"

50-40-30-20-10 of:
double unders
sit-ups ( anchored )
14:19

"Nate"

First deadlifts: 420 lbs new PR baby!

AMRAP in 20 min of:
2 muscle-ups
4 handstand push-ups ( sub'd pikes )
8 KB swings with 2 pood

2 muscle-ups short of 8 rds

AMRAP in 20 min of:
15 sumos 70 lbs
30 push-ups
45 squats
6 even

4-1-7-9
4 presses 95 lbs
1 deadlift 275 lbs
7 burpees
9 push-ups
9 rds

heavy bench and handstands

7 rds for time of:
10 deadlifts 185 lbs
10 pushpress 115 lbs
small lap around station
19:09

overhead squats, up to 115 lbs for me.

still need serious work on these!

Dog sledding. It was fun pulling the tire around as a team! And hard work!

Ab work.

A very nice morning run with the wife.

A few cleans to 185 lbs.
A few snatches to 135 lbs.

"Tyler"

Weighted pull-ups( 50 lb vest ) 5 sets of 3 then Tyler.

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Had to sub jumping MU. I jut did not have it today.
16:24

OT at the new station #21
3 rds
Tire flips x5(heavy tire)
35# DB thrusters x5
pull-ups x5
hose pulls
lap
then some extra laps and handstand work thrown in.

Front squat 135x3,155x3,185x2,155x3,155x3

AMRAP in 8 min of:
5 renegade rows
10 sit-ups
10 box jumps
7 rds 5RR, 3 su

G.I. Jane

100 burpe pull-ups for time.
Shae 10:25
Me 12:10

Sumo Angie

100 sumos
100 push-ups
100 sit-ups
100 squats
Shae 11:45
Me 11:59

"Elizabeth"

Bench 3,3,3,3,3 135,185,225,225,225 ( needed a couple of spots)
21-15-9 reps of:
Clean 135 pounds
Ring dips
At station as rx'd.
16:50

5 rds of:
10 overhead squats 45 lbs
10 kettlebell swings 1.5 pood
10 push-ups

Crossfit Firebase, Orlando

FOR TIME:
33 Sit Ups (GHD)
33 Kettlebell Swings 1 pood
25 Front Squats 95 lbs
25 Box Jumps, 20″
25m Bear Crawl
25m Walking Lunges
25 Air Squats
33 Kettlebell Swings 1 pood
33 Sit Up (abmat)
12:54

AMRAP in 20 min of:

5 dumbell hang power cleans
10 push-ups
15 squats
with 20 lb vest

Shonnia 20 with 20 lb DBs
Shae 21 with 20 lb DBs
Me 11 with 95 lb DBs

Max reps in 2 min of deadlifts
Nick(34) and Colin(15) used 315 lbs
Freddy (21)and I(31) used 225 lbs

My back was feeling really messed up two days ago.I didn't want to injure myself.
It actually felt better afterward than it did before.


20 muscle-ups aprox. 20-30 min

A couple of miles with Shae then:
AMRAP in 10 min of:
5 push-ups ( feet elevated )
10 ball slams
15 box jumps
7 rds both of us.

"Dirty Dozen"

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (tailboard of E32)
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions( goodmornings 55 lbs)
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
25:20

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
At station #32 with Winters
Winters 9:01
Me 7:59
I think our lap is a little short of 400m

4 rds of:
400m run, 5 burpees at each corner.
Shae: 14:26
Me: 13:27

"Fish out of water"

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

shae : 45# 11 + 2 thrusters
Me: 11 even

"Angie"

First we did heavy squat clean thrusters.
135 lbs, 10 reps for time. 1:45
Then some heavy deadlifts.
Then a little later "Angie".
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
21:43

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

sub'd incline sit-ups
all cleans were caught high, then down into the squat.
12:30

5 rds
kettlebell clean & jerk 5 per arm
20 kettlebell swings
10 ballslams
Shae: 10:54 25 lbs
Me: 12:17 1.5 pood

Deadlifts
325, 375, 395, 415, 435(F), 425(F), 395
Back squats
135x12, 185x6, 205x3, 235x3

3 rds for time of:
20 pull-ups
30 push-ups
40 sit-ups
800m
20:06

7 rounds for time of:
10 deadlifts
20 thrusters
Shae 95 lbs /35 lbs 11:23
Me 225 lbs / 45 lbs 13:52

At station 17 with Panzik

5 rds for time of:
10 deadlifts 155 lbs
10 burpees
20 swings
20 box jumps
18:34
Danzik 23:00

Just a little practice with double-unders,handstands, a couple muscle-ups

1 to 6 to 1
1 x power clean 135 lbs
2 x pull-ups
3 x push-ups

pyramid where you do 1 clean, 2 pull-ups, 3 push-ups the first round. Then 2, 4, 6 the second, so on and so on.

tones at middle of 6, alpha. Right back at it.
12:18

J.T.

21-15-9 reps of:
handstand push-ups ( sub'd 9,6,3 ) ROM still limited
ring dips
push-ups
11:25

5 rds for time of:
5 push press 135 lbs
10 kettlebell swings 1.5 pood
15 box jumps 3 risers
8:18

Shae
45 lbs bar
1 pood
some 3 riser, some 2
7:45

"Tabata something else"

Sub'd 75 lb sumos for pull-ups
sumo 14,13,11,11,10,10,10,10=89
push-ups 15,17,12,12,12,12,10,10=100
sit-ups 16,15,15,15,15,15,15,16=122
squats 15,15,15,15,15,15,16,16=122
total= 433

Shae
sumos with 12 lb body bar
knee push-ups
92,156,98,162
total=508

"Diane"

Started with some deadlifts.
worked up to 375( I think )
Then
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Did 12 handstand push-ups for the first round, partial range.
Went to pike push-ups for rds 2 and 3.
3:54

A day with Dutch

Went to the Dutch Lowery seminar.

It was very educational. Great insight in regards to programing.

Also a good work-out.

3 rounds

20 wallballs 12 lbs

10 power cleans 135 lbs

The aim was to have a work-out that was completed in 4 to 6 min.

5:06

At station with Nick, Colin, Tom, and I.
with 95 lbs worked on form, 5 reps of
power clean, squat clean, clean & jerk, front squat, deadlift, overhead squat, and thruster.
worked on pull-ups, handstands, double-unders.
Did 5 rope climbs.

El conseguir en un cierto ejercicio en Cancun. Día dos

AMRAP in 20 min of:
5 strict pull-ups
10 overhead squats
run aprox 100m
10 lunges per leg
run aprox 100m

El conseguir en un cierto ejercicio en Cancun.

At poolside tried some squats/swim/burpees with the kids. A sad and pitiful display!

For time:
Run 1 mile
115 pound barbell thruster, 21 reps
21 chest to bar pull-ups
Run 800 meters
115 pound barbell thruster, 15 reps
15 chest to bar pull-ups
Run 400 meters
115 pound barbell thruster, 9 reps
9 chest to bar pull-ups
32:03

Double-under for 2 minutes 30
Sit-up for 2 minutes 50
Double-under for 90 seconds 26
Sit-up for 90 seconds 31
Double-under for 1-minute 20
Sit-up for 1-minute 20
Double-under for 30 seconds 11
Sit-up for 30 seconds 11
87 + 112 = 198
Did butterfly sit-ups


Hang Power clean singles
135, 185(F), 185, 195, 200(F), 200(F), 185, 185(F), 185

Fun at the 24 house

AMRAP in 30 min of:
10 reps thrusters 65 lbs
Farmer's walk with 50 lb dunbells
lap around the station
20 box jumps on picnic table seat
10 burpees

5 rds even
The guys did well, even if it was kicking their behinds.

"Fish out of water"

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

9 rds even!

Named it this because we were gasping for air like a fish out of water.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
With Colin at station #32
10:16

"Karen"

For time:
150 Wallball shots, 20 pound ball
Keeping the breaks to a minimum before starting again helped my time(Thanks Nick).
The time I am not working really eats up the time.
9:01

paleo day 18

"Tabata something else"

Pull-ups: 14,12,9,7,7,6,7,6= 68
Push-ups: 15,17,12,11,10,10,10,11= 96
Sit-ups: 17,17,15,15,12,12,12,15= 115
Squats: 15,17,15,15,15,15,15,16= 123
Total= 402

Was still feeling the muscle-ups, but was pleased with the total.

Front Squats
135x1
155x1
185x1
195(F)
165x1
175x1

400m barefoot
1:21
3 min rest
1:24
only ran 2, haven't run barefoot like that in a long time!
It felt good!!

"Ryan"

Five rounds for time of:

7 Muscle-ups

21 Burpees

I actually did this as rx'd!

All muscle-ups were singles, but I did them all!

49:14

paleo day 15