It's a BOYS Week!

TH080313

"Michael"
Big Dawgs:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Pack:
As Rx'd except 35/35 on movements

Puppies:
Scale run to 600, 15/25 on movements

Buttercups:
Scale run to 400, 10/20 on movements

My time on this today was 22:49. Last time I did it...23:35.
Today my run splits were 351, 355, 347. Last time...354, 350, 344...a little faster, but almost the same and I wasn't coming off an injury, so I'm happy with these today!

A New Tribute

WE080312

"Tommy V"
Big Dawgs:
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
women 75#


The Porch:
15, 12, 9 Thruster, RX weight
9, 6, 3 rope climb
women 75#

Pack:
15, 12, 9 Thruster, 85lb
8,4,2 rope climb
Women 55#

Puppies:
12, 9, 6 Thruster, 35-55lb
6, 3, 1 rope climb
women 25lb

Buttercups:
12, 9, 6 pvc-15 Thruster
6, 3, 1 rope climb
women pvc-10

*You can sub beginner rope climbs if you are unable to climb a rope yet.

**If you do not have a rope, towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls. If you cannot do pull ups do jumping towel pull ups.

Q's workout:
95lb thrusters, 21 reps
Towel pullups, 15 reps
Pullups, 15 reps
95lb thrusters, 15 reps
Towel pullups, 12 reps
Pullups, 12 reps
95lb thrusters, 9 reps
Towel pullups, 6 reps
Pullups, 6 reps

I did a very scaled version of this workout for three reasons.

#1...time...I only have about 20 minutes in the morning to do these things and 15 towel pullups per rope climb would be something like 180 pullups in round 1. That's nuts!!
#2...my grip just wouldn't last thru over 300 towel pullups.
#3...that's just crazy. Even I am not that good yet!!

One good thing that happened was that I got thru all 21 of the thrusters without stopping on round 1. I did 8 and 7 in round 2, but did all 9 without stopping in round 3.

Speed. It's A Good Thing.

TU080311

Run 5K

To scale it down, just run shorter.

Finally did this on Wednesday night...slow. Approximately 25 minutes. But no cramping and no pain. Mission accomplished.

Q's Catchup Day!

MO080310

Rest day!

Today I will catch up on Lynne and the cleans.
Lynne AM
Cleans PM

See below posts for results. Both workouts made up today.

Lynne Is Back!

SU080309

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

I skipped this one on Sunday, did it on Monday morning.

Results:
21/12, 15/11, 13/12, 12/12, 12/10 = 73/57 = 130 total reps
At first I didn't feel really strong, until I realized it was my grip that brought me to failure. I need straps. I can do way more pullups than this. My hands gave out. Still though, as far as total reps go, this is a PR.

Comparisons:
080222
18/18, 9/15, 8/14, 8/14, 6/12 = 49/73 = 122 total reps

080117
16/11, 10/9, 10/8, 8/8, 7/7 = 51/43 = 94 total reps

Spring Cleaning

SA080308

Hang squat clean 3-3-3-3-3-3-3 reps

Did this one MO08031o. Got thru 5 sets...95, 105, 115, 125, 135...couldn't do 145...tried 3 times, rested, tried 3 more times. Couldn't get it past my shoulders. Oh well, next time. So...135 it is.

The Heavy Week Continues

FR080307

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
We did this one on 080111 for comparison.

Scaling:
Depending on your ability, scale the DL weight down and do 21-15-9, or scale the reps down to 15-9-6 and do the RX'd weight.

Sub the HSPU's with decline pushups.