Batman

Monday Jun 12 2017


21 Day Challenge begins today. You can sign up through today! I will be around for every class tomorrow to answer any questions and maybe convince one or two of you to join. This challenge does good things and helps begin good habits! Congrats to all the Bellin Runners that ran this last weekend. I'm really excited Monday is finally here!
Full details on upcoming classes on tomorrow nights post. Stay tuned!
Have a great Monday!
1.) Deadlift Every 2 minutes for 20 minutes follow rep scheme: 5-4-4-3-2-1-1-1-1-1
2.) Batman
12 minute AMRAP 
1 Muscle Up
1 Rope Climb 
10 Burpees
2 Muscle Ups
2 Rope Climbs 
10 Burpees
3/3/10, 4/4/10, and so on
*3. 21-15-9
Power Clean & Jerk 115/85lb
AirAssault 
*4.) 50 Back Extensions, slow and like a cinnamon roll 
30 Reverse Hyper, heavy
10 Weighted GH Raise, slow and perfect 
*5.) CrossFit HQ WOD 171206
4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups




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1/4 rope climbs
Mod MUP. DL^240#
4/4 mup (some mu today)
240 DL pr...finally!!! Hq wod...took my time ~29min
Half up the rope, mup, deadlifts 155-215#, extra credit number 3 at 65#, extra credit number 5 with mods but complete
2 climbs shy of 4 rounds
MUP and climbs to the tape (would've finished all 4 climbs if I hadn't gotten rope in my damn eyeball!!) Ec #3 @65# EC #5 @55# (just air squats last 2 rounds but still did PP at 55#) Deadlifts ^175# (failed 185#) All the sweatiness πŸ’¦πŸ˜³πŸ˜¬
3/4 rope climbs(mu turnovers. Now I need to dip out.)
^245# DL. Hammy starting to feel decentπŸ™ŒπŸ»
5/5 mu turnovers/dips. Rope climb to blue line
DL ^ 207# pr
295 DL which is a PP PR
3rds +4 r2hips (221)
185-385 DL
4 + 1 MU
DL ^405#; 35# PR
2/4 rope climbs mup
DL up to 305# just trying to move today
5 rds + 6 turnovers and rope climbs
DL ^195#, then failed at attempt at 225#
3 rounds + 4 mup
Rope Pulls, mup & ring row 285 # DL first heavy DL after baby
4 RDS ... Mup from high rings + dip
290# DL PR
Dl up to 370 4 rounds 1 mu fail ec 21 15 9 c&j assault bike. I don't feel so good
^485
Thru 2/4 rope climbs
Dl up to 475
1/2 way through 4s
DL up to 285#
320# dl pr
180# pr and 4 rounds
4 + 6 burpees. Ring dips. Switched to rope pulls bc my rope burn from last time STILL isn't healed
DL ^ 217#, new PR!
2.5 rope climbs of round 5
Unsure of DL weight, sore hamstrings
mUP, hand-stand holds and rope pulls. Deadlift 145-255, 267F
4 + 3/5 MUP, modified burpees and rope climbs to blue line on hex
DL ^195#
1.5 rope climbs out of 4
Muscle up- no dip, DL up to 235#
almost4 rds..lotsa mods
325# dl..missed 375 and 365. EC 21-15-9
4 rounds w/ mods
DL ^175# (15# PR)
2+1 rope climb random mod mu
285#dl 20#pr goal was just to move today
4 rds (mup)
215# (failed 245#)
Finished round 4, sub strict pull-ups for muscle ups due to finger
Deadlift to 240#; #3 extra credit complete, had to do singles
5/5 mod mu
325 DL
2/4 rope climbs
Deadlift up to 250. Tried 255 and failed. EC HQ WOD (ew!) and 21-15-9
4 + 2 MOD MU // 260# DL
2/5 muscle ups
DL 425; 10lb PR
4 Rds then stared at my arms and then the rings for about 63 seconds
DL ^505 then failed 525 drenched in sweat
85-200 dl. 3 of 4 ropen climbs, mod mu.
6 out of 6 MUs
DL - 315,345,365,375,385,395,405,415, failed 425, failed 425 again :( / *3.) complete in 7:38 / 5x5 C2B with 10 pounds in the weight vest.
Came to sweat.
1st day back after surgery!
#165 DL, 3/4 rope climbs ring rows and dips
2 for 1 RP/ assisted ring dips/ burpees off box 120# Bench PR
3/4 MUs; ^287 DL (PR +7)
490# deadlift
4 rounds
415 deadlift
2 MMU attempts/4 (ok.3 rounds)
DL: 175/195/205/215/225/235/245πŸ€•(pulled hammy) Moved kinda slow in burpees 'cuz of hammy. πŸ™„. PEC: 3Γ—{10 BP/10 Slo Sq/25 AMSU/30" bridge & Armbar
3/5 rope climbs
DL up to 265# (failed 275#)
4 rds (7/10 MU's) Rx
395# DL
2/6 rope climbs
405 deadlift
4 rds + 4 burpees
ab mat sit ups instead of rope pulls after 3rds., DL ^205#
385#
6mu + 1 rope climb
485 dl