There you go Tony5. One of your favorites and one of mine. :)

While a subtle difference that "50" at the start of this workout really changes the tone doesn't it!

Yep. I even scaled down the wt for u to make it even

Alister - this is a great pic! You look awesome.

CFWU x1
Deadlift (5RM @ 85%)
...235

("Jasony5?")
50-40-30-20-10
Wall Ball (20#)
DUs
14:46

WU x2
Deadlift (5R)
45, 55, 135, 155, 165 (lower back felt really sore/tight. On Tony's advice, I didn't even try to go up this week. As it was the 165 was a huge mental test...I guess that's part of training too?!?)

50-40-30-20-10
Wall Ball (10#)
Triple singles

15:14 (the 50 and 40 felt like they took forever, and they did, but the rest was pretty good. I found the new ropes a little hard to figure out timing-wise, it took me almost the entire workout to figure out that I needed less arm action...looking forward to trying again soon)

L-Sit Practice (various amounts of seconds, cobbled together...probably didn't quite get the full 60 seconds either)

CFWUx2

Deadlift:
45x5
95x5
135x5
165x5
185x5
195x5
(Thanks for the tips on breathing, Tony. I wasn't light headed doing the last set!)

WOD: 50, 40, 30, 20, 10 of WB (14llbs) & DUs
15:30-ish
I was pooped before even starting... ended up doing the 40 WB in sets of 5... it wasn't pretty, but got it done...
...and have the lashings on my elbows & ass to show for it!
(Today's lesson: wear long sleeves when using the new ropes!)

I was thinking, if Jane was a superhero, she'd be WALLBALL WOMAN!!!!!

And the working up to L-sit practice.

Today looked like a great workout, sorry I missed it. I was sleeping. Nice picture Allister!

Allister nice pic:)
cfwx2
OHP(@85%)
5X45
5X55
5X60
5X65
5X70
5X75(finally back to my 5rep pr..all good now)
WOD
50,40,30,20,10 wall ball, 14lb, du's time 14:02
wall ball was great and unbroken,made sure to really stay low on squats and full extension at the top.
Skipping was a struggle, not only was I being tortured by the rope but stringing sets together was kinda off today! That rope buuuurns... but they are so light, thanks Tony and Jodi.
I was stringing sets of 6 to 9 du's and then came my lashing".. I could not get over 10 today:(
Great job morning crew!

And Kelsey "yer funny"

Deads x 5 @ 390 (this was pretty easy today. So appears to be coming back quickly).

WOD (only 14lb left as I was slow on the draw this morning)

Time: 8:20ish...DU's sucked today.

Press 5rm up to 130

WOD
was in my office (A.K.A "the bathroom") when the medicine balls were given out so was left with the 14lb. Tried a few DUs early in, but couldn't sting them together for the life of me so did singles.

time: 10:24

L-sit practice

Pres 5R @ 85% worked up to 145lbs
Pullups 5R worked up to 45lbs but only got 3

Grace
30 clean and jerk at 135lbs had to use steel weights so no dropping, which adds alot more than I thought to the suck factor.
3:50 a far cry from 2:55 with bumpers but a lot better than around 6 minutes last time I did it with steel weights. At least I could actually use the gym today, but I ahd to cram it in during lunch time.
To all the PR's set yesterday Awesome work I wish I was there to set a real one with you all.

Chris

I am slowly bruising up as I sit here at work! jeesh, one goal will be Du's without the beating!
My knuckles are hilarious...I could fit in with UFC;)

I'm sitting here at work wondering where my buddy is who does props and special effects for movies. With those new ropes I'm thinking of borrowing his chain mail suit tonight for the double unders.

Getting nervous........

Cleans 5R@85%

45,95,135,165,185,195

50-40-30-20-10 reps of:
Wall Ball, 20 pounds
Double Unders

16:47

Due to space and equipment we paired up. Scott had to suffer through this with me as his partner.

Tony, holy freaking scary fast ropes. I knew they were fast when I tried Tony5s a couple of months back but I could only do singles then, doing doubles I swear those things are splitting atoms.

Steve (M/35/200)

CFWU x 2.0

Modified WOD - 19:43
50/40/30/20/10
- Dumbell Thrusters (15#/ea)
- Jumping Jacks

1 min plank

Thanks for the modification Tony.

Tracy (F/41/125)

CFWU

Deadlift (5R@85%)
45-135-185-205-225-245 (PR for reps)

These felt really hard but I managed to grind them out. I felt quite dizzy after the heavy sets, but this is quite normal for me so I didn't think much of it until I started the WOD.

50-40-30-20-10 of:
Wall Ball, 14lbs
Double Unders
20:00

This was more of a mental struggle than a physical one. I felt dizzy and just a little 'off' during the metcon and I really let it affect me. There were several times I was negotiating with myself to pick up the wall ball or start skipping again Tony 'encouraged' me several times too ;) . On a good note, I didn't really end up lashing myself too much with the new ropes. My DUs were all over the place, tho. I remember a couple of good strings (up to 14 on one) in the middle but the last set of 10 were one at a time.

Nice double unders, Sophie! Congrats on getting 5 skips in a row, Clarence!

CFWU x 2

Deadlifts % rep @ 85% PM (235)
45
95
135
165
185
205

WOD 50-40-30-20-10
wall ball
DU ( singles )

13+ min

L-Sit

CFWU x 1 + burpees (need to get quicker at this!)

Deadlifts x 5R
45
95
115
125
135
145

WOD 50-40-30-20-10 of
Wall Ball + Singles (Chickened out on trying DUs)
17:something

L-sit practice

This was a tough but GREAT workout. It was fun working with you, Dawn! Thanks :)

CFW x 2

Press x 5 @85%:

45, 65, 80, 90, 100 (PR) ... a long time coming!

WOD - 50-40-30-20-10 of:

wall ball 20#
Good mornings with 20#

14:20

L-sit 3 x 10-20sec Thanks Dave for the push on these!

CFWU x 2

Deadlift 5RM @ 85% of 395
45, 135, 185, 225, 275, 315, 335 PR for reps

50-40-30-20-10 reps of:
Wall Ball, 20 pounds
Double Unders

11:47

New ropes are really fast... I need some more practice to get use to them. Most I got was 20 consecutive, but most of the time it was 5s.

CFWU x 2

Deadlift
45x5
135x5
155x5
175x5
185x5
195x5

WOD
50-40-30-20-10
wall ball (14#)
2 x singles
18:35

Thanks to Heidi for the encouragement in the 20's on wall ball. Helped me crank out the last two sets faster than I might have otherwise. Skipping was annoying me to no end though. Took until the last few sets for me to string together more than ten straight singles because the rope kept getting caught in my toes.

Not sure what Jodi said to me when my expletives started getting pretty loud, but luckily I started to improve by the last few sets. :)

WU

Deadlifts - 5 RM (85% 0f PM 305)
45 / 135 / 185 / 205 / 225 / 245 / 260

WOD: 50-40-30-20-10 of:
wallballs (20 lbs)
DU's (subbed singles 3:1)
16:56 mins (team work with Chris B on this one. Great work Chris. Your time would have been better if you weren't waiting for me almost every round :)

Nice to have the new equipment (bars, bumpers, ropes). Thanks A&J - our mostest favoritest coaches :)

wu x 2

deadlift
45,135,185,225,255,275

WOD
50,40,30,20,10
wall ball, DU's (subbed singles x 3)

time = 1316

Would be very happy with the time if i was completing with DU's. The last time we skipped i thought i was about to give DU's a shot but after tonight (Struggling with the new ropes just to string more then 10 singles together i think i may have to go back to the drawing board....Buying a rope, like tomorrow!

Tyler, she probably told you to swear like you mean it. ;-) Don't worry about it Tyler. There is no way you could swear louder then Scott and I have when it comes to jumping rope/working on double unders.

WUx2

Press 5RM
35, 45, 50, 55, 3 reps @ 60 . Having some trouble with the fast ascending movement.

WOD 50-40-30-20-10
Wall Ball #14
Double Unders
Time 18:11 @ Ashley - Thanks for counting!

Chair sits - 60 sec. yay!

cfwu(the warmup hasn't felt this good in awhile........a good sign:)

squat x 5
45, 95, 135, 155, 170 (only got 1 rep)
170 might have been a little aggresive after doing nothing for 7 days.....I'll get it next time around

WOD
50-40-30-20-10
wall balls 14#
double unders

17:44
Wow! This was a tuff one to come back to. It left me dizzy and with a headache. I was hoping for under 20 min. so pretty happy with my time. Took a little getting used to the new ropes but managed to string together 17 DU in a row.
As for the wall balls they were pretty much 5 at a time.......need to work on these!

Overall a great night, so good to be back.!!

Nice work Tyler! I figured as long as you were moving that would keep me moving too!

Warm Up

Strength Work (335@85%)
45, 135, 185, 225, 265, & 285 x 5

50-40-30-20-10 reps of:
Wall Ball, 20 pounds
Double Unders (Subbed x3 singles.)

Timw 15:34
L-Sit Practise

CFWU
Press 5@85%
35, 45, 55, 65, 70

WOD
50-40-30-20-10 reps of:
Wall Ball, 20 pounds
Double Unders

25:00 cut off. For all of you who subbed singles you did the right thing. The new ropes are ridiculously fast, I did most of these as singles or doubles. I was in my set of 20 DUs when Jodi and Anthony cut me off. Also i don't know if anyone else just had a hard time actually seeing the rope as I did. But no excuses was still a ood workout.

Pathetic L-sit practice.

CFWU
Press (5RM)
45, 65, 85, 95, 105 - starting to feel heavy but still good to go.

WOD
50-40-30-20-10 reps of:
Wall Ball, 20 pounds
Double Unders

15:34