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Strength:

Good Morning 5-5-5 (75/80/85%)
add 5-10# from last cycle, rep max 3rd set

Newbies find 5RM for the day

WOD:

Row 1000 meters, then immediatley...
5 rounds of...
5 burpees
Lateral shuffle 40 ft. (hands up & toes forward)

Daily Challenge: Two-hand Turkish Get Up

Post loads and times to comments.

Comments
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Tom Russell  - CFJenks WOD   |August, 1 2010 - 8:00 am
avatar At CFJenks 0500 class on Friday:

Warm-up: 400-200-400-200-400 interval runs; 1 min rest between

21-15-9 rep rounds for time of:
Box jumps (24″)
Kb swings (55 lbs)
SDHP (95#)
10:24
Ryan Brown  - Beach WOD   |July, 31 2010 - 5:37 pm
avatar Subbed for 1hr body boarding and dragging my recliner along the sand.
Nicole Johnson   |July, 31 2010 - 6:43 am
avatar Strength: Good Morning 5-5-5, 53-58-63

Row 1000 meters, then immediatley...
5 rounds of...
5 burpees
Lateral shuffle 40 ft.
Finish: 7:30
Emily Borders  - Snoop A Loop (but I still don't get it)   |July, 30 2010 - 11:47 pm
avatar GM: 85-90-95
From home WOD: between 7 and 8 minutes
Subbed 1/2 mile run for row
5 rounds
5 burpees
40 ft lateral shuffles(at least I think I did that)
shanna lakin  - snoop snoop a loop, come on bring your green hat l   |July, 30 2010 - 11:16 pm
avatar GM 83-93-103
I never feel like these are doing anything...till the next day.

6:36 (row 4:15ish)

2 hand tgu- 1/2 pd
We had to do these with one kb in each hand so im confused how people did 3/4
Tom Russell  - CFJenks   |July, 30 2010 - 9:34 pm
avatar Test
Jason Greenwood  - Snoop-A-Loop   |July, 30 2010 - 9:14 pm
avatar Strength:
Good Morning 5-5-5 (75/80/85%)
75, 85, 95

WOD:
6:37 (4:04 row)
Jeremy Thompson  - Snoop-A-Loop   |July, 30 2010 - 6:24 pm
avatar Good Mornings: 5-5-5
135-145-155

WOD: Not sure on the time. I was to smoked to remember to look.
Charles Te   |July, 30 2010 - 6:18 pm
avatar Strength:

Good Morning 5-5-5 (75/80/85%)
- not sure what my 1RM is.
95-115-135

WOD:

Row 1000 meters, then immediatley...
5 rounds of...
5 burpees
Lateral shuffle 40 ft.

5:57 (3:44 row)

Daily Challenge: Two-hand Turkish Get Up
10# db
Lindy Lou  - Snoop-A-Loop   |July, 30 2010 - 6:01 pm
avatar Good Morning 5-5-5 (75/80/85%)
83-93-103(9)

WOD:
Row 1000 meters, then immediatley...
5 rounds of...
5 burpees
Lateral shuffle 40 ft. (hands up & toes forward)

Time: 7:18
My form on rowing has gotten better, but now my speed sucks. And I started to lateral shuffle before doing burpees. So not functional today.

Daily Challenge: Two-hand Turkish Get Up
6#, 8#
"Pistol" Pete Miller  - Snoop-A-Loop   |July, 30 2010 - 5:59 pm
avatar 6:33 wod

EVERYONE!!!! This Sunday night (Aug 1) at 8 pm central our very own Crystal "Mad Dog" Miller will be featured on the show "I Survived..." on the BIO channel (Biography). Check it out YO.
kim sullivan  - Snoop a loop   |July, 30 2010 - 5:56 pm
avatar 73, 83, 93

wod: 7:08 row 4:27

tgu's: 1/4 pood, 1/2 pood
Celeste P  - SPECIAL ANNOUNCEMENT   |July, 30 2010 - 5:11 pm
avatar ***FIRST DEAD HANG PULL-UP.***
Ahem. That's all.

Back to Regularly Scheduled Programming:

Good Morning 5-5-5 @ 83, 93, 98 (6)

Row 1000 meters
5 rd X 5 burpees + Lateral shuffle 40 ft
Time: 9:27 - lost time stopping for directions!

Two-handed TGU - 3/4 pd
Lindy Lou  - Nice job, woman!   |July, 30 2010 - 6:02 pm
avatar I am so happy for you. That first dead hang pull-up is such a great accomplishment.
Kevin Jones  - Awesome   |July, 30 2010 - 6:14 pm
avatar Celeste, that is very impressive... Great way to reach one of many milestones to come...
Nicole Johnson   |July, 31 2010 - 6:45 am
avatar Awesome job!
Kevin Jones  - Snoop-A-Loop   |July, 30 2010 - 12:25 pm
avatar Strength: Good Morning 5-5-5 (75/80/85%): 95,95,95. Stayed at 95# as I had to bring the wt from the floor. Could of went heavier but steel plates crashing on the floor at the office doesn't sound so sweet.

WOD: Row 1000 meters 3:29.6 *PR (damper 7.5)

then 5 rnds of: - 5 burpees - Lateral shuffle 40 ft
Total Time: 7:12
I never caught my breath after the Row... Oh Well! Today I just wanted the sub 3:30 PR! - 1000m warm-up/1000m cool-down

TGU - 35# DB
Celeste P  - Congrats!   |July, 30 2010 - 5:17 pm
avatar Nice PR! And I never knew you had a secret CF gym hidden there at the office.
Kevin Jones   |July, 30 2010 - 6:19 pm
avatar Thanks for the comment. Yeah my secret office CF gym is a work in progress and as far as not seeing it, not to worry... It was hidden within the mess. :-). I sometimes search for hous before I find it myself sometimes, but that's ok cause I include that into part of my warmup!
Brad Kilman  - Snoop-A-Loop   |July, 30 2010 - 12:13 pm
avatar Good Mornings 5-5-5
135-155-175

1000m Row, 5 rds:5 Burpees, 40ft Lateral Shuffle:

5:55 (3:39 row, i think)
Kent Buchanan  - Good Mornings, Row, burpee, shuffle   |July, 30 2010 - 9:56 am
Good Morning 5-5-5 (75/80/85%):
135-145-155

Row 1000 meters, then immediatley...
5 rounds of...
5 burpees
Lateral shuffle 40 ft. (hands up & toes forward)

6:51 (Row was 3:56)

Tyler and Mandy did a fine job with the two-hand Turkish get-up. I looked more like a turtle stuck on his back that can't get up. Thanks Coach Laura.
Amanda Filbeck  - Good Mornings; Row, Burpees, Shuffle   |July, 30 2010 - 9:04 am
avatar Strength: Good Morning 5-5-5 (75/80/85%):
48,63,73(x5)

Row 1000 meters (4:29.3 - damper 7)
5 rnds of:
- 5 burpees
- Lateral shuffle 40 ft

7:57

Two-handed TGU - 3/4 pd
Tyler Azevedo  - Good Morning Mr Snoop-A-Loop   |July, 30 2010 - 10:26 am
avatar Strength:
Good Morning 5-5-5 (75/80/85%):
105-115-125

WOD:
Row 1000 meters, then immediatley...
5 rounds of...
5 burpees
Lateral shuffle 40 ft. (hands up & toes forward)

7:07 (3:43 on the row w/ damper @ 3.5)


Daily Challenge:
2 handed TGU's w/ 1 pd
Anthony Robb  - Picture   |July, 30 2010 - 8:23 am
avatar Anyone notice it looks like Drew is checking Kristen out in the background of the picture?
Nicole Johnson   |July, 30 2010 - 9:22 am
avatar Yes, I saw that this morning. Though I was still half asleep and my eyes weren't working yet. He should have thrown a thumbs up, "giggity giggity"!
Drew Hymer   |July, 30 2010 - 10:20 am
avatar Interesting Anthony, just wait till your in class again with....
David Jordan  - good mornings, row, shuffle burp   |July, 30 2010 - 6:58 am
125-135-145 on the good mornings.

7:04 on the wod, 3:42 on the 1K row and about 3:22 on the shuffle/burpees.

row time is 6 seconds slower than my last attempt on 12 mar (3:36). I'll blame the slower time on last nights socializing.
Kameron Rosenau  - hahah   |July, 30 2010 - 8:21 am
avatar You booze, you lose, my friend! Keep up the good fight!
David Jordan  - Yep   |July, 30 2010 - 5:42 pm
No doubt. Also just noticed that the wod says 40 feet not yards. Damn it!
Kameron Rosenau  - HUH?   |July, 30 2010 - 6:25 pm
avatar I'm sorry occifer, that telephone pole jumped right out in front my autooooomobile. I just couldn't get away from it.

That's ok, you were just doing some extra work to get all of the socializing out of your pores.
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