Can't make it to class tonight, so went up to the Clark Kerr track with a jumprope for some fun.

Death by Double Under: 27 rounds rx

Then, figuring that since I was at a track I should do some running, I came up with this little gem:

Death March by Double-under
In the first minute, perform 1 double-under, and then run for the remainder of the minute. In the second minute, perform 2 double-unders and then run. Continue until unable to complete the required number of double-unders in time. Score is (round of double-unders) + (number of meters/100).

Score: 52rx (25du + 27m)

Definitely a keeper, and easily transferable to other movements (push-ups, squats, KB swings, etc.) The last lap was a very CrossFit exercise in frustration.

7:27 Rx

About a year ago (June 2009) my time was 12:57 Rx.

It's nice to see such a big jump, although I think my last PR was in the high 8s or low 9s.

Hang clean 135#

Diane - scaled 195# on DL and block on HSPU. 11:20 or :40

Forgot about the hang cleans

175#x3 Pass
185#x3 Fail (Got two, lost grip on last rep... it got too heavy for my hands and all decent form was lost. My hand grips is often my Achilles heel... also the reason why my deadlift failed at 395# :( )

9 minutes and change RX

over 2 minutes slower than my PR, my shoulders have felt really tight all week. Can't remember having so much trouble with HSPU in some time

170# pass, form is so bad I'm having trouble finding the appropriate words. also add a slightly dislocated thumb to my list of problems. fml

Hang cleans 175# pass.

Diane - DNF. The minute I started the DL's I could feel my lower back say "Hey, we are still sore from the team WOD with the DL's at 315# and ring dips." It was painful needless to say, and not in the good kind of pain, but the I'm going to hurt myself pain. Finished one round of the DL's then just slowed down to practice kipping HSPU's. Not my day.

100# 3RM hang clean

Diane - 10:33, 155# DL, yoga block HSPU

I was coming off of 3 days of hardly moving from my chair at work, so I did a highly scaled Diane:

135lb DLs/push-ups: 4:46

175# Hang cleans, pass.
Diane: DNF. 12 mins was the time limit for the scaled w.o. but kept I going and finished in 15:30'ish. DL RX at 225#. Scaled the HSPU's starting with a block and degraded to kipping and finished with pike push ups. No where to go but up with the HSPU's.