Monday 160801
“AUGUSTUS” by DB
For Time:
800m Run
27 Back Squats 135/95 RX+ 165/115 MRX 95/65
75 Double-Unders
400m Run
14 Front Squats 135/95 RX+ 165/115 MRX 95/65
75 Double-Unders
**Augustus Penalty = a missed Double or Single, results in a Burpee paid immediately**
Augustus was the founder of the Roman Empire and its first Emperor, ruling from 27 BC until his death in AD 14 at the age of 75.
Post time to responses.
Back squat max day: 225/295/315/345/365
*
WOD modified do 150 single unders
13:40
B.S up to 195#, failed 210#. Pretty good since my PR is 205# from June 2014. Strength is slow to get back.
WOD with 85# & DU’s
16:58
Back squat PR 165 lbs
Scaled WOD to 150 singles and 65 lbs: 19:38
Strength: Back Squat
Up to 255#, failed 275#
*PR is 265# from May
WOD as Rx’d:
19:53
Strength
225/295/315/345 and tied one rep max @365 went for 385 started to come up and just went back down lol
A little early for this weight
WOD as RX’D
135#
Stayed consistent with doubles so I didn’t have to many burpees thank god lol
Finished 13:16
Dear Augustus,
I owe you about 4 burpees. Good luck collecting!
Strength: back squat up to 175#
WOD, modified = 19:09
800m run
27 back squats at 65#
75 double unders…4 misses
400m run
14 front squats at 65#
75 single unders
straight leg raise …about 15 seconds
20 backward lunges w/5# DB’s
Good article on handling toxic people, I thought I would share in the event any of you deal with this. Now please do not get on to me about the last one and caffeine. http://www.forbes.com/sites/travisbradberry/2014/10/21/how-successful-people-handle-toxic-people/#464844025813
Happy Monday!!!
WOD as Rx’d = 11:11
Back squat
Up to 190(PR)
WOD rx’d
14:10
Several burpee penalties today starting with my very first attempt!
Backward lunges w/25# Dumb bells
Back Squat: 280# (5lb PR!)
WOD: RX’d 14:23 slowest running of my life maybe…
Reverse lunges w/85lb barbell
Accumulated 2min leg raise hold
Congrats on the PR Jess!!
Back Squat
Up to 205 x 2 (PR)
Failed at 215 twice
WOD as RX’d
19:08
3 burpees during the first 75
2 burpees during the second
Really hard WOD for me, I felt really weak after the strength and walked a bit on the second run and rested too much.
20 backward lunges with 35lb barbell
Straight leg raise for 1 minute (I was already running late for my nail appointmen?)
So proud of you today Jewel!! Awesome job lady, so strong.
Back squat-
125-145-165-185-190(f) (200# is my pr, knew I lost some strength)
WOD 85#
15:28
Back squat up to 215# (failed 225#)
Wod rx
10:54 everything unbroken
Back Squat up to 210# (15# PR)
WOD w/95# and singles
16:35
Lost a lung somewhere in the parking lot…
Backsquat
225-315-365-405-435-455 (maybe had a little more, played it safe)
WOD Rx:
13:04
3 penalty burpees, 2 from being tired, 1 from crash
A. Squat physical therapy = Bosu Ball, Bands and ROM Strength and Stretching drills;
5×10 reps Box Squats No load
5×10 reps Reverse Hypers 70lbs
–
B. Augustus WOD Scaled/Modified
800m Row
27 Goblet Squats 1pood
75 Double unders and 4 penalty burpees
400m Row
14 Goblet Squats 1pood
75 Double unders and 4 penalty burpees again
TIME = 13:59
–
C. 6in Straight Leg Hold 2min unbroken
Mow front yard for time = 32:32
–
Wow, it smoked me. Evidently coaching and watching the fittest on earth and playing at an amusement and water park does not keep you in shape.
Back squat up to 325# (15# PR)
WOD rx’d
13:01
Built up to 355# max
WOD with singles 13:05
Got 245# (5# PR) failed at 255# – if Breck had AC/DC or Van Halen playing I’m pretty sure I could have gotten it 🙂
WOD:
95#
Totally goofed on the burpees – thought the penalty was only there for when you failed a DU – not broke up the sets. So with the first 75 I broke it up into 4 sets and the 2nd 75 did it in 3 sets (unbroken within each set). So after I finished I did the 7 burpees.
rookie mistake…
16:38
Fun class!! And thanks again to Mr. Redfearn for giving me a nice slice of humble pie on the weights!
Back squat
5 sets of 5 with light weight
Wod masters weight and accidentally did back squats on set of 27 (preggo brain!!)
16:30
Awesome job on all PR’s!!!
Back squat – disappointed, legs tired going into it
Up to 165# and failed 185# x3 🙁
PR three weeks ago was 190#
–
Wod as rxd
11:23
–
Lunges/core
–
Amazing PRs everyone!!
Turning over a new leaf and posting again. We’ll see how long this lasts…..
Back squat @ 315
WOD as RX’d – 13:20
Yay, Jim! Now get that lovely lady of yours posting 🙂
DB, thank you so much for that article…I’m am dealing with that person big time right now
WOD w/ 150 singles —
14:19
BS to 200# – ran out of weights!
WOD as Rx’d
12 FS @ 125
24 k2e
48 kbs 45#
96 unanchored sit-ups
8:45
Rested 10 min
10 bar MU! Still working on stringing some together.
Strength up to 155
Wod MRx w/double singles
1 Burpee penalty
14:44
Core
BS 285# 295# (f)
WOD rx
14:47
4 burpee penalties
50 anchored sit ups
Strength: Up to 200# (20# PR)
WOD: Rows, Singles, 95# 16:31
FS got me like whoa!
Thanks for the article, DB!
Back squat up to 110# (not a PR) (Thanks Angel and Jeannie for letting lift with you
girls..and congrats on the PR’s!!)
WOD w/45# and 37 singles and 37 doubles on first set of 75, on the 2nd set of 75,
did 150 singles as had 8 burpee penalties on the first set.
I think my time was 28:34 (that seems super long..didn’t write it down)
This was the first time ever during crossfit that I actually walked just a little… around
the pole by the road..don’t know why…probably several reasons: hot outside, getting
old and only been working out 2 to 3 days a week…and missed almost 2 weeks!
Did 30 second leg hold
When I got home tonight, did 1 minute leg hold and a 30 second leg hold and
20 backward lunges with 20# dumbbells
Strength: 100 cal bike for time 6:31
Mod WOD
2k bike
54 push-ups
40 step ups 20″
1k bike
28 push-ups
40 step ups
16:53
Awesome job on all the Back squat PR’s!!!
Back Squat
Up to 185
WOD as Rx’d
14:40
Holy cow. It was a HOT mofo at 4:30! Great job, y’all!
245 back squat
WOD MRXD 95
17:48
Stress, poor sleep and low appetite is doing a number on me
Oh, and I may have missed a couple of penalties toward the end.
Back squat: got 265 # / failed @ 285#
WOD RX: 15:58 (only 2 burpee penalties)
Hero WOD: DT
22:27
*Did not penalize myself for breaking up my DU’s this morning
245 back squat 265 (f)
WOD MRXD 95
150 Singles
18:42
Core Development:
2 min High Plank, 1 min R Hand High Plank, 1 min L Gand High Plank, 2 min Low Plank
425
Wod rx 15:26
Reverse lunges w/45 lb Dumbbells
BS up to 265#
WOD
As Rx’d
9:57 (all unbroken)
Back Squat up to 210# (25# pr)
Wod w/ 115# – 12:05
Back squat 325# (10# PR)
WOD Rx
14:04
Back squat up to 205#
Wod as Rxd
10:54 unbroken
Back Squats: 305#
WOD as Rx = 12:48
Back squat at 145
Wod with rowing and singles, did about 7 Burpees
Absolutely no idea on time but about 5 min into the 5:30 class
Back Squats
5@155#
3@245#
2@315#
1@365#
Failed@375#
WOD
As Rx’d
Everything unbroken
Time: 9:20
Warm up
800 run
100 dubs
800 run
50 air squats
800 run
25 push ups
WOD (same work/rest schedule)
20 step stadium ascent run
5 strict HSPU
5 push ups
3 rounds
2 rounds +2 HSPU
2 rounds