Monday 140331
As many rounds as possible in 5 minutes of:
5 Deadlifts (Men 275#, 225#, 205# or load that can be done 5 reps unbroken, Women 205#, 155#, 135# or load that can be done 5 reps unbroken)
10 Pull-ups
no rest, right into:
As many rounds as possible in 10 minutes of:
10 Bar dips
20 Military sit-ups
Post results of both workouts to responses.
Jenks mile
9:32
Wod1 4 rounds @225
Wod2 5 rounds + 4 sit-ups
Jenks Mile – 9:4(?), :5(?)0 over PR
WOD 1 – 5 min: 7×70# KB swings 10 pull ups
4rds + 7 KB swings
WOD 2 – 10 min: 10 bar dips 20 military sit ups
5rds + 8 dips
Rough weekend.
* WOD 2 – 4rds + 8 dips
Jenks mile: 12:38
WOD #1: 5 min AMRAP
5 Deadlifts (275#) unbroken
5 pull-ups (scaled back number from 10)
[6 rounds deadlift, 5 rounds pull-ups]
WOD #2: 10 min AMRAP
10 bar dips
20 military sit-ups
[5 rounds dips, 4 rounds sit-ups]
Jenks Mile 12:24
WOD 1 w/165# DL & 5 PLU = 5 rounds
WOD 2 = 5 rds + 4 sit ups
Jenks Mile 9:12
Wod 1 subbed dead lifts
With bench @ 155#
4 rounds even
Wod 2 5 rounds + 2 sit-ups
JENKS MILE = 10:04
WOD 1 = 4rnds + 5 DL’s at 255#
WOD 2 = 4rnds + 5 situps
Jenks Mile
9:32 (PR I believe, can anyone tell me when we did it last?)
WOD 1 w/ 275#
4 + 5DL
WOD 2 Rx’d
5 + 1 dip
Forgot how much the jenks mile takes out of the tank. Good to be running again though.
Jenks mile
8:40 (lots of fun)
Did 14.5
15:50
Slow and easy
Thank you breck for judging me
Slow and steady*
Yeh the Berry Farm Challenge is back! So so fun!
Jenks mile – 9:30 (ran this harder than I wanted to. Could hear Jordan’s footsteps and competitive instincts took over)
WOD 1 w/ 275# DL – 4 rds even
WOD 2 Rx’d – 3 rds + 5 sit ups
Jordan it was October 22
Jenks mile 9:42 disappointing
WOD1 225# 4 rds 2 DL
WOD2 5 round 5 sit-ups
Jenks mile
10:19 (pr)
WOD 1:
5 rds
WOD 2
6 rds+5sit ups
Jenks mile 10:42
Wod#1 @ 245. 3 rds plus 2 pull-ups
Wod#2. 4 rounds even. Bar dips substandard.
Jenks mile 10:07
WOD 1 125# 4 rounds
WOD 2 6 rounds + 17 sit ups
Mitchell it was actually October 9th (131009)
No PR on Jenks mile, only off by 8 seconds though. Not bad considering.
Jenks Mile – 10:17 (6 seconds from PR, darn)
WOD 1 with 135# – 3 + 5 deadlifts + 1 pullups
WOD 2 (dips not below parallel) – 4 rounds + 6 dips
Pr’d Jenks mile by 3 seconds.
Jenks Mile
10:03
WOD 1 as Rx’d w/ 205lb DL- 4 Rounds
WOD 2- As Rx’d- 2 Rounds + 5 Dips 🙁
Great job this morning everyone!!
Open WOD 14.5 for 60+ women
(All same as indvidual women w/exception of 45# thrusters)
23:45 (SLOW)
One lady over 60+ did this in 13.54..and my 14.5 score is currenty 84th..and will drop when everyone posts. I realy need to train more days!
(Thanks Paul, Nicole and Berlyn for cheering me on..and Breck for judging)
Jenks Mile = 11:55
WOD #1 w/ 155# = 4 rounds
WID #2 w/ 20 35#kbs instead of sit-ups = 3 rds + 5 kbs
Jenks mile 10:52
Didn’t keep track of WOD. Did 155# about 4 rounds and banded dips with about 7 rounds ended at 15 sit ups
Jenks mile 9:35
WOD 1 w/225# – 4 rounds
WOD 2 w/MU into 10 ring dips – 4 rnds + 12 sit ups
Jenks Mile: 9:37
Wod 1 w/225 2 rounds + 1 round and 5 pull ups
Wod 2 5 rounds
Pretty sure Breck said some negative things that affected my score. Either way it felt terrible
Jenks mile 10:08
WOD 1: 5 rds + 3 DL
WOD 2: 6 rds + 4 SU
Jenks mile
400 = 1:28
200 = 0:41
400 = 1:31
200 = 0:43
400 = 1:33
Total time 9:56. Tied PR
WOD #1 with 10 DL @ 155# and 20 squats
4 rounds and 1 DL.
WOD #2 with jumping bar dips and sit ups.
7 rounds even.
Good job 5:30 class!!
You did an awesome job Linda.
Jenks mile – 8:50 (4 sec off PR)
WOD1 – 3 rds +5DL (225 lbs)
WOD2 – 6 rds + dips & 11 sit-ups
Jenks Mile again 9:02 PR but not sub 9
Jenks mile 9:45 (1st time PR?)
Wod 1 #205 and 10 pullups 3 rds
Wod 2 rx’d 4 rds
Jenks Mile round 2
9:17 (7 second PR, beat this morning by 15 seconds)
14.5
Time: 11:09
Jenks Mile
400-1:09
200-:31
400-1:12
200-:33
400-1:18
Total time: 8:43
Jenks mile-10:04
Wod1 @225#=4rds + 2pu
Wod2 mod push-ups unanchored sit-up =4rds+10pushups
CFJ Mile 10:46 (pr)
WOD 1 @ 155# 6 rds
WOD 2 (not full range dips) 4 rds + 6 sit ups
Jenks mile = 11:45
Wod 1 @ 225# = 3 rds 1 DL
Wod 2 = 4 rds 3 dips
Jenks mile take 2
9:09 pr again
Boot camp w/Patti, Stephanie, Joan, Kristi, Lisa
(I left my boot camp papers at the gym so will post what I remember)
Warm up:
15 PUSH UPS
10 PUSH UPS
3 BURPEES
25 JUMPING JACKS
25 SIT UPS
BEAR CRAWLS
30 KB SWINGS
1 MINUTE SUPERMAN HOLD
30 AIR SQUATS
50 HIGH KNEES
10 V UPS
15 KETTLE BELL SWINGS
20 WALKING LUNGES
DOWN AND BACK BUTT KICKS
10 GOBLET SQUATS w/dumbbelll
Then we joined the 5:30 CF crew for the Jenks mile. I can’t remember the times, but Lisa got a PR of more than 50 secs. (got a lot of rest time as had to listen to Breck explain the WODS before the run).
WOD:
3 rds
Farmer carry w/dumbbells from back of gym, go around the mail box and back (ea rd
go up in weight)
20 lateral jumps over bar bell
20 Step ups on box with kick
10 wall balls
THEN:
20 Skaters w/wall ball
20 Sit ups w/wall ball
10 Jump back & up then stand put ball overhead
20 squats throwing ball back and forth to partner
1 minute plank hold
2 minutes stretching!
Everyone did great. Patti, hope your headache is better!!!
Jenks mile 9:14
WOD 1 – 4 rds + 5 DL
WOD 2 – 5 rds + 10 dips + 10 SUs
Jenks Mile: (Boot camp girls did this with the CF class)
Joan: 11:51
Linda 12:14
Kristi 11:51
Stephanie 12:22
Lisa 13:25