Love the photo! (Missing Charlie.)

Kelsey/30/+13lbs
CFWUx1
and... (cue exciting music)... my first ever strict chin-up!! woo hoo! (another goal for 2010! - check!)

Tried weighted chin-ups for the first time...
2.5lbs x 1, 1, 1 (strict)
5lbs x 1(strict), 2 (kipping)
7.5lbs x 3 (kipping)
10lbs x 3 (kipping)

WOD: 7 rounds of 5 Deadlifts, 3 power cleans & then front squats, 1 push press (105lbs): 10:34
(105lbs felt like a HUGE jump from 95lbs!)

PS - Jane, if we had been holding hands during this workout, you may not have done the extra round!
(Or maybe you would have, but I wouldn't have done it with you:)

Good luck with King Kong tonight, Tony5!

Rock On Kelsey

What time is Tony5 vs. King Kong tonight?

CFWU x 2
Dead Lifts (5RM):
45-95-115-125-135-145 (OK...while Tony was correcting my "very bad" technique this morning, I let Robyn do most of the work changing the weights...did 145 and wasn't even aware we were done. You know it's a 6am work out when...
WOD: 7 Rounds...new weight at 60#
5 Dead Lifts (concentrate...concentrate on the form)
3 Cleans (full squat)
1 Jerk (really a clean and an OP)
Time: 8:43
L-sit: 1 x 30 secs; 1 x 20 secs; 1 x 10 secs

CFWU x 2 (minus TG in the 2nd round)

OHS (5RM)
45, 50, 55, 60, 65, 70, 75

WOD: 7 rds - 155#
5 DL
3 Squat cleans
1 jerk

13:00
1-min h-sit

CFW
Cleans
5x45
5x65
5x95
5x105
5x110(form felt good and my back was not too bad with these..)
WOD7 rounds of:
5 Deadlifts, 105 pounds
3 Cleans ( I did full squats ,very challenging)
1 Jerk, 105 pounds time ~11:?
Not a good day at CF for me! I am waiting to hear (today) about a really great job that I want so badly. I had it on my mind the entire workout and I know I did an extra rd. If it doesn't kill ya it makes you stronger! I had just told Dave to make sure "you use your book" for keeping track!? doh! Jodi thanks for the tips today.Tony V kick some Kong ass tonight!
Have a great weekend all and hope to see some of you at Yoga on Sunday:)

Way to go, Kelsey! You are soon going to need to make a new list of goals for yourself.

Ummmm... I just watched a "King Kong" and all I can say is DAMN! Good luck Tony! Can't wait to hear how it went.

Tony and Kong movie!

All jokes aside, good luck Tony. Looking forward to seeing you put up an awesome number.

WOW Kelsey that's awesome and 105# That pretty impressive!

Quatchi, I didn't know you were such a gentle soul.

Chris D, you have quite the little skater on your hands, Next week I will have to take some pics of her for you.

Tracy (F/41/125)

cfwu x 2

Cleans (5R@85%)
45-65-85-95-105-110 (PR for reps)

7 rounds of:
Deadlift, 105lbs
Squat Cleans
Push Jerk
7:17

This was fun but tough! The walk up four flights of stairs at work was s-l-o-w! Have a great weekend everyone!

How thick are the bumper plates? (I'm calibrating my textbooks, so I can practice HSPUs.)

Sarah I am coming home tonight and she has practice tomorrow, I am pretty excited to see them.
This WOD looks fun, We will see.

Good luck with King Kong Broseph

Strength Bench Press 5R worked up to 205lbs, I have not done bench press in over a year and this went up really easy.
WOD 7 rds at 155lbs steel plates
5 Deadlift
3 Squat cleans
1 push jerk
6:23
Was an OK WOD for me, the clean were the slowing factor, deadlifts and jerks were good, no doubt I would be faster at the gym with you guys.

Happy Friday
Chris

CFWU x 2 (7 HSPU's unbroken)
substituted broomstick OHS

Cleans x 5:
45, 95, 115, 135, 145, 150 (still very light, lots left in the tank)

WOD: 7 rds of,

5 deadlift
3 clean and front squat
1 jerk

9:30

Set a 135lb PR for front squat about 1min before we started this, then did it 21 more times in the WOD. I am slowly getting a better catch position but I am still holding the bar away from my chest/shoulders in my hands due to wrist and shoulder flexibility issues. This made the WOD very hard on my shoulders but I wanted to finish it with correct form.

When I started in November I couldn't do a front squat with an empty bar so this is a huge improvement and gets me one step closer to my goal of doing these WOD's as Rx'd.

Very impressive work Tracy on both the press PR and the WOD at 105 lbs!

Thanks, Hugh! Congrats on the progress with your front squat/clean catching form. And don't be too jealous of your wife's amazing form and flexibility ;)

Awww... thanks, Tracy... if I weren't brown, I'd be blushing right now ;) Congrats on the PR and a kick ass WOD! You're a machine and defintely an inspiration to me!

Hubie - you did awesome.. elbows were higher than I've ever seen them!

Have a great weekend everyone and kick butt tonight Tony5 Kong :)

Dave,Dave,Dave....I have sooo got your number buddy;)

CFW x 2 -

Deadlift x 45 @ 85%: 45, 135, 155, 175, 185, 195
Felt good although lower back got tight

WOD - 7 rounds of:

5 deadlifts
3 power cleans + squats
1 jerk using 105#
11:14

Great work Kelsey and Jane on this one! Good grind Dave!

L-site (knee high) practice.

Any news on the Kong front?

Kong was called off Hugh. Apparently there was a hostage situation Tony5 had to go to. The lengths that man will go to just to get out of a WOD. ;)

Well if you're going to have an excuse you might as well make it a good one! I have never had that happen to me...yet!

OHS 5R@85%

45,75,95,105,115,120 Dropped the bar on rep 4 at 120, wasn't the weight though. Right from the first rep I was unbalanced and was fighting the bar.

7 rounds of:
5 Deadlifts, 155 pounds
3 Cleans (full squat), 155 pounds
1 Jerk, 155 pounds

6:56

Scaled to 135 as my jerk sucks. I'm just starting to figure it out. Sort of.

CFWU x 2

Cleanss
45 x 5
75 x 5
95 x 5
115 x 5
125 x 5
130 x 5 ***PR***

WOD
7 Rounds @ 105#
5 Deadlifts
3 Cleans
1 Jerk
6:06

Good workout today.....cleans where a bit slopy on the last two sets.....was playing catchup with the bar...back became sore but felt better after the WOD...I was please with that....Tracy set the pace for me @ 105# so I had to keep up with her and ended up passing her :-p Great job to all the noon crew!

WU

Cleans - 5 RM
45 / 95 / 115 / 135 / 155 / 170
After the mental struggle I had last week with these at 165 lbs tonight felt much better. Finally see a ray of light at the end of the 'clean' tunnel :)

WOD: 7 Rounds of:
5 deadlifts @ 155 lb
3 cleans w squat @ 155 lb
1 jerk @ 155 lb
I too scaled this to 135 lbs since I've been having such a struggle with cleans and for some reason until today I've never had occasion to do front squats.
9:54 mins

Thanks to the Coaches for the tips on the elbows and hands for receiving cleaans! Great work 530 crew.

Cleans 5r @85% topped out at 135lbs
Still relatively light for the strength component

WOD @ 125lbs = 7min even

The weekend will consist of stretching, core work, and the Superbowl (maybe some drunk snow-rugby on Sunday too).
I'm enjoying being back and getting to know the noon crew, lots of great people!

Chris, I'm so glad I'm a source of motivation for you! Like I said, you definitely need to up the weight next time! That was too darn easy ;) Must be the extra pounds you're packing away!

CFWU x 2

Over Head Squats
45, 55, 65, 75, 85, 95

Wanted to start working on these... was my first time doing them for strength... coach suggested I go easy.
They felt good and easy... lots of room for improvement.

WOD: 7 Rounds of:
5 deadlifts @ 155 lb
3 cleans w squat @ 155 lb
1 jerk @ 155 lb

8:49

When I think back... I may have done an extra round.... but I am not sure....
I took it easy... my back was feeling a little tight so I was not going as fast as I could.
Was a FUN one.

WU x1.5

Cleans 5RM
45, 55, 65, 70....as much as I hated to, I had to stop and not do 75 (felt a "ping" in my bicep tendon).

WOD 7 Rounds #45
5 deadlifts
3 cleans/front squat
1 jerk
Time 5:11

Just received a parcel from my new sponsor! All kinds of swag and a pro team suit.... so now it is official! :D

Warm Up
Strength Work weighted Chin Ups
25, 35, 45, 50 & 55 x 3

7 rounds of:
5 Deadlifts, 135 pounds
3 Cleans (full squat), 135 pounds
1 Jerk, 135 pounds

Time: 10:??

the one Jerk felt surprisingly hard after the front squats. Great workout...

deadliftsx 5
45, 135, 165, 185, 205, 220
The last set was ugly. need more arch and have to remember to keep my chest up.

WOD
7 rounds
5 deadlifts
3 squat cleans
1 push jerk
105#
DNF

Just an all around sucky night. Everything felt awkard and I started to panic when I couldn't get the jerk. Couldn't even manage 4 rounds.
Kelsey, I sure could have used some of that hand holding you talked about in that earlier post!!
Hopefully a better day tomorow!

Geez my press is only at 105...can't go much higher!

Heidi, I'm sorry to read about your DNF. I would have been happy to hold your hand (or the bar, if that would have helped!!!) It's tough just coming back and 105 was frigging heavy!
Is it this week that we'll get to see you in the morning?!

Heidi, have a hot tub and a glass of wine girlfriend (just a very small paleo glass of course;) get back at it tmr!! see you this week.:)

Heidi, forget about the hand holding! I think you just got a virtual group hug from the girls! Follow Jane's advice and hope you're feeling more yourself tomorrow.

Jodi (F/31/49.6kg)

CFWUx1

Bench Press
45x5
75x5
90x4
90x4
105x3
105x3
105x3

Squats
45x5
75x5
100x5
120x4
120x4
140x3
140x3
140x3

3 Board Press
95x6
95x6
95x6
95x6
95x6

Accessory work

First night of implementing the program that Dave Bates did up for us. This is what he is referring to as Conditioning Week so things will get heavier in the weeks to come. Everything felt good!!

Chris, you can't use that as an excuse. My shoulder press is only 84 ;) Besides, you're just getting warmed up on all these lifts. There's lots of untapped potential in ya!

Is wine paleo?