CFW
Squats
5x45
3x85
3x105
3x125
3x140
3x150 (felt good today hope this keeps up. lilke the build up thanks!
WOD~ the day was going great until DU's!?
3 rounds of:
3 squat Cleans, 95 pounds( felt great!)
30 Double Unders, couldn't even string 3 together
time 6:34
Nice job Kelsey,very fast! And everybody great work today.. quick wod and fun to watch!

WU x 1

Strength Work - Squats - Back rehab
3 x 25 squats @ 45 lbs
(even this light....this was work...but 2 hours out, my back feels looser than what it's felt in a week)

3 rounds of:

3 Cleans @ 45 pounds (kept this light on purpose)

30 Double Unders (subbed for singles b/c coach said he wanted a fast workout)

5:11 or something like that...(still having a hard time getting timing right with new ropes, was doing MUCH better with old ones...practice, practice, practice)

Planche Practise

CFWUx1

Squat:
45x3
95x3
135x3
155x3
165x3
175x2,3(f)
I was nervous about trying this weight... and then disappointed when I didn't get the last rep. But since getting home, I realized this is a PR for reps, so I'll focus on the progress instead of the failure.

WOD: 3 rounds of 3 cleans & front squat (95lbs) & 30 DU's: 4:something
My first string of DU's just came together.

Planche practice...

CFWU

Squats 3 rep @ 90 (225)
45 x 5
135 x 3
165 x 3
185 x 3
195 x 3
205 x 3. I hate squats, but I'll learn to love them, just like wall ball.

WOD 3 rounds
3 Squat cleans (125lb)
30 DU (singles)
5:32

skipped planche

CFWU x2
SQUATS (3RM @ 90%)
...230

3 Rds:
3 squat cleans (155#)
30 DUs

DU quality deteriorated considerably after rd 1. Scarf is ruined, but at least I know who to blame. There will be blood.

... and the time was on the order of 5:12 I think.

Subject: Newfie Diet
> A Newfie was terribly overweight, so his doctor put him on a diet.
> 'I want you to eat regularly for 2 days, then skip a day, and repeat
> this procedure for 2 weeks. The next time I see you, you should have
> lost at least 5 pounds..'

When the Newfie returned, he shocked the doctor by having lost nearly
60lbs!
'Why, that's amazing!' the doctor said, 'Did you follow my
instructions?' The Newfie nodded...'I'll tell you though, Lord
thunderin' Jesus, I t'aut I were going to drop dead on dat 3rd day.'
'From the hunger, you mean?' asked the doctor. 'No, from the f*ckin'
skippin'.

it's made of squirrel pelts

CFWU x 2
Squats: (5RM)
45-65-85-95-100
WOD: 3 Rounds
3 Cleans and Squat #60
15 Good Mornings with #60 bar behind head on shoulders
Time: 4:05...this was actually fun.
Frog Stand practice...4-5 sec holds + balance with head for 2 x 30 sec holds

CFWU x 2

Squat
45 x 5
95 x 5
135 x 5
155 x 5
170 x 5
180 x 5 ***PR*** Milestone next week.

Planche...this was fun played around a bit with different things.

WOD
3 Rounds
3 Sq CL's @ 115
30 DU's x 3 = 90 Singles
4:20 or something like that

Great job done by all today. Squats went well.... went down and back up with no issues. WOD was nice..short and sweet...I am thinking tomorrow may be a killer......I'll be working with the 7:30 crew tomorrow.

Big news on the Habs front Anthony! or maybe old news and i am just getting cought up! Gainey is gone!

wu x 3

WOD
3 squat cleans 185lbs
90 singles

4:28

I'm back to square one with these new ropes, can't seem to string anything together. very frustrating.

planche practice

Warm up x2
Squats
45x5
55x5
65x5
75x5
85x5

3 Rounds of:
3 Squat Cleans (50 lbs)
90 Triple Unders
Time: 5:11

Planche: a very hard maneuver. Great work morning crew!

Squat x 3: 85% of 305: 45, 135, 185, 225, 255, 275

WOD:
3 Rounds:
3 Squat Cleans, 135lb
30 double unders
4:06

I found a good technique for double unders on saturday, lost it again today.

Squat 3@90%

45,135,225,275 (felt heavy) 305,320 F at rep 2

Off day today for squats. 275 should have been no trouble at all but even it felt heavy.

3 rounds of:
3 Cleans, 135 pounds
30 Double Unders

4:08

Lost some time in the first round undoing a knot in the rope. Should have checked before hand.

Squats
45,135,225,275

WOD:
3 Rounds:
3 Squat Cleans, 135lb
30 double unders
6:30

Stupid double unders!!!

Where's Scott? http://tinyurl.com/33xshm

lol nice one Waldo. :)

WUX2

Squats 5RM
45, 65, 75, 85, 95, 100
Felt good tonight.... I think it was all that rest between sets. :)

WOD 3 Rounds
3 cleans/front squat #55
30 DU
Time 5:03 or 4.

Frog Stance paractice

CFWU X 2

Squats x 5R
45, 65, 85, 95, 105, 115
Depth was borderline on the 115s....

WOD: 3 Rounds
3 Cleans + Front squat (70#)
30 DU (90 Singles)
Time 4:01s.
This felt terrible.... incredibly heavy on my feet. Didn't even attempt DUs.... booooo.

Frog stand practice

Felt very off today. Exhausted. Must get my brain candy and get some sleep :)

I want to start off by cursing those new ropes...

WU x 2

Squat 5rep
45,135,185,215,235,245 (245 was abit off. Got the reps but didn't feel as good tonight)

WOD
3 rds
3 SQ CL
30 DU

7:55 (Again I curse those ropes....I could barely string together 5 single skips tonight.)
Planche work.

Jodi where would I be able to get a rope similar to those?

Jason - you can order those ropes from Rogue Fitness. Don't think you will find anything similar locally.

CFWU x 2

Squats 3RM @ 90% of 355
45, 135, 225, 275, 305, 320 PR for reps.

I finally got the 320 for 3. The 3rd rep depth was border line but the first 2 where great so I am very very happy.

WOD:
3 rounds of:
3 Cleans, 155 pounds
30 Double Unders

3:31
Double unders are still alien with the new ropes but they felt better than last week.

Planche Practise

Tracy (F/41/125)

cfwu x 2

Back Squat (3R@90)
45-95-135-155-175-190 (PR for reps)

Squats felt really good tonight! I was a little lonely over in the corner by myself though. It seems only tall people attend the 7:30 class ;)

3 rounds of:
3 Squat Cleans, 95lbs
30 Double Unders (90 singles on last round)
7:02

I'm not making any more headway with the double unders. I got cut off for round three and finished up with singles.

Planche Practice

For anyone interested, I'm going to place an order for skipping ropes from Rogue Canada. The shipping drops considerably on an order of 5 or 10, so if you're interested just drop me an email (tallen@unb.ca) to let me know in the next day or two. It really doesn't make sense for me to order one and pay $15 + $11 shipping when it only costs $25 to ship 5.

CFWU minus one round of burpees
Squats 5RM
45, 65, 85, 100, 110 (PR for reps)

WOD
3 rounds of:
3 Squat Cleans, 75lbs
30 Double Unders (90 singles on last two round)
6:25

Overall felt good, was really slow on first round of DUs but ultimately able to catch up my time.

Frog stand practice

CFWUx2
Squats 5RM
45, 95, 115, 125, 135, 145

WOD - 3 rnds of:
3 Squat Cleans, 115lbs
30 Double Unders (90 singles during round 2)

7:13

Legs felt very sluggish today - "Jackie" this morning with my buddy on base (8:14) and then squats and then squat cleans... they just weren't up for any DUs today.

I'll take one Tracy.

Steve (M/35/200)

CFWU x 2

Modified Angie (24:10)
75 - 150# pull-downs
75 - pushups
75 - situps
75 - squats