Bench press:
5 x 90lbs
3 x 105lbs
6 x 115lbs (no spotter, didn't really want to fail with this)
Predictor remains at 143

Ring dips 5x6
Push-ups 5x10

W3W1

DL

245x5
275x5
315x5+(17)=22

Predictor = 546

Jedi Conditioning

"66"

22 Deadlift, 315# (as above, unbroken)
22 Burpee (unbroken)
22 pull-up (15/7)

5:08

A:
strict press
5x85#
5x100#
11x115#

DH pull-ups +40#
3x6reps

bar dips:
3x12reps

B: wod with joeD, 23:35

A.) 12 min KB routine for warmup w/ 1 pood kb's

B.) yesterday's 45 c2b pullups/25 burpee routine - 4:57RX
-had 37 pullups in the first set so next time I want to see if I can finish in 3:00 flat

rest 1/2 hour before 6:00pm class

C.)run 400m/15burpees/15OHS 95# x 5rds = 22:01RX no partner... all sets unbroken except the 4th set (10/5) on OHS

A.) 12 min KB warm up with 1 pood KB's

B.) yesterday's 45C2B pullups/25burpee "lewin-style" routine - 4:57RX

rest 1/2 hour until 6pm class

C.) today's WOD run 400m/15burpees/15 OHS 95# - 22:01RX... all OHS unbroken except 4th set (10/5) with no partner

28:36 RXish, 65#, 100m gate sprints w/ 35# sandbag (since this was done after class).

This marks 6 months & 1 week of CF!

Team: Sara & Elaine 26:33 (50#)

Noon
1) DL, 245x5, 280x5, 315x5(+2=7)

2) Good AMs, 3x10@95#
Chin ups, 3x8@bw

6pm
1) run-burpee-OHS w/Alex

2) 3x10 GHD sit ups and some mobility work

27 minutes, subbed 500m row for 400m run because I was at BIW.

My rowing is WAY slower than my running. Does anyone else find this? Rowing 500m took me between 2:15-2:45 min. There is NO WAY it would take me that long to run 400m. I am assuming this is because I am just a HORRIBLE rower, yes? How should running and rowing times compare?

Amanda - No shame in that, I also go much slower on the rower (though I'm also much better at running than rowing). But if you think about it, for men a strong 500m row would be under 1:30, while a strong 400m run would be more like under 1:05 (I think the world records are something like 1:15 and 0:45 respectively?). I assume there's a similar difference for women. Plus, in a lot of workouts the rowing mimics other movements (DLs, burpees, squats, etc) much more closely than running does so some muscles aren't getting as much rest.

Team Daniel "OHS Master" and Scott "Burpee King"; 25:41 SC, OHS @ 75#. Daniel did 20 to my 10 OHS...wow...that's 100 for the WOD.

Thanks Brandon! That helps!

Still think I need to get the row time down, but at least its not abnormal to have a slower row time than run time :)

Oh! And: 64 double-unders using Scott's awesome/painful rope (PR!)

I'm thinking that a mini conditioning cycle wherein I get the number of DUs I can do to over 100 would be a good idea.