CFGB #5

Tuesday May 15 2018


How in the heck can you tell if something is going to work or not if you’re not willing to do everything within your might to accomplish it? If everything in your might ain’t good enough well then at least you know you tried but anything short is just plain giving up. 
Hello Tuesday. 
1.) Push Press 5-5-3-3-1-1 starting @ approx 60% adding load each round. Every 90 seconds 
2.) CFGB #5
Up the Ladder for time, 11 minute cap
10 Deadlift 135/95lb
10 Front Rack Lunge 135/95lb
10 Deadlift 155/105lb
10 Front Rack Lunge 155/105lb
10 Deadlift 185/135lb
10 Front Rack Lunge 185/135lb
10 Deadlift 205/145lb
10 Front Rack Lunge 205/145lb
10 Deadlift 225/155lb
10 Front Rack Lunge 225/155lb
*3.) for time
25 Bodyweight Bench Press
25 Strict Ring Dips, high rings
*4.) 3 rounds
100m Dumbbell Carry 80/60lb
25 Lateral Dumbbell Burpees
*5.) 5 rounds
20m Yolk Carry, heavy
20 Sandbag over Shoulder 
*6.) 3 Rounds 
25 Back Extension 
25 Wall Squats 
15 Reverse Hyper
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85/105/125/135/145. 5/10 lunges@145
130 pp pr. Db carry and burpee ec w/Krystal 🤗
PP to 95 which I believe is a 10#pr Deadlift/lunges-65-85-95-105-115 of deadlifts got stuck in the lunge
4tds @ cap, 95, 115, 135 & 155#
165# PP, 5# PR
165 PP, DB carry and burpee EC
8:10 65-75-85-95-105
PP to 125#
10 DL @ 225#
Didn’t attempt lunges @ 225, back tightened up. Push press @ 235, failed 245
0/10 155# Lunges @ Cap
PP #145
7:30 with modified lungest at 135 only. 255#PP
7:12 65, 70, 75, 80, 85 —-oops—smidge too light
110# PP
7:08 (95#-135#)
130# PP; du & bmu AMRAP; 25 cal row & 25 hand release pu x3
5/10 Lunges @225 236# pp fail, farmer cary burpee ec
I'm going to feel this one. Up to 145 PP. Best part - everything was pain free!
Legs retired at 6/10 @ 155#
130# PP
10 DL On last set
75/95/115/125/135. 45#plate step up instead of lunge (2 45# plate on 4th set). 120# PP.
175, 85/115/135/155/1 Lunge @ 185
Fun
10:15. 65/85/95/105/115#
PP ^ 105#
Cleaned 205# but no bueno on the lunges. Fun workout tho!!
175# on PP. Failed at 195#.
4/10 FRL @ 205
Ladder: 65lb, 85lb, 115lb
PP: ( all from the ground) 45lb, 95lb, 105lb, 115lb, 125lb, 130lb. Snatch sets of 5 45lb, 65lb, 75lb, 85lb. Wow do 45lb bars feel heavy when your not used to them. Also harder to grip 2nd WOD 5x5 of pp abd strict pullups at 105lb and green band. WOD 21-15-9 DL and pullup. 800m run after 21, 400m run after 15 and 200m run after 9. Complete in 16:40
9:20 womens rx
235# PP
10:28 95-135
8:19 (55-95#)
SP 115# (PR)
65-85-95-105-115..PP to 100#
10:19 rx; 140# push press PR
PP up to 145...failed 155#... EC bench press/ring dips and farmer carry/burpees. Then a lovely mile run with friends
8:46 (85/105/115/125/135)
135# PP + 7 min BMU/DU AMRAP from yesterday
2 sep bars. Bc well... just because. DL RX/Lunge 65-95#. PP 85-145#. + Toms Gymnastics class! Thanks Tom! Soooooo helpful!
135/155/175/185/205 4 of 205# lunges
PP 225# Ec#3#4
4DL @ 225
PP @ 205
8:36 Rx with unbroken DLs and Lunges :)
Push press: 5@135, 5@185, 3@205, wanted a triple @ 215# but my neck strain prevented me from continuing on. No time for EC :(
65-85-95-105-115 finishes DL at cap.
Push press #100
85-95-105-115-125-135 DL only
^125 PP
10:50 @ 135/155/175/195/205
PP ^205 (failed 225), EC #3 and #4
145 # PP. DB/Burpees complete. 500 meter row, 22-16-10 TTB, DB snatch, 500 meter row.
95/115/135/155/185. 0 of 10 lunges at 185
157# PP
8:10** & BOR:#95×1
** Scl'd w/: BR-L (from rack) & BOR v. PP. BOR: #75/80/85/90/92.5/95; WOD: DL rx'd/BR-L: 55/60/62 5/65/70. PEC &; Shldr therapy.
Women's weight, BS lunges modified
Stretches. EC #4
8:23 (women’s Rx 😬)
Up to 205#
10:33, DL 55-105#, FRL 15-35#
40#Strict P
95/115/135/155/185
7/10 lunges at 185. Push press to 185