WOD: 20101130

"Helen"

3RFT:
400m run
21 KB swings (1.5 pood)
12 pull-ups

Time: 12:02
(400m was actually my 450m around the block course.

Afterwards,

5x3 deadlift
185#, 195#, 205#, 215#, 225#

235# is my current 1RM, so I'm happy to be ending at 225# here.

WOD: 20101124

"Jackie"

For time:
100 Sumo deadlift high-pulls, 45#
50 Thrusters, 45#
30 Pull-ups

Time: 13:00

WOD: 20101123

(Scaled) Lumberjack 20

20 Deadlifts (155#)
Run 450m
20 KB swings (American, 1.5 pood)
Run 450m
20 Overhead squats (45#)
Run 450m
20 Burpees
Run 450m
20 Pull-ups
Run 450m
20 Vertical jumps (12")
Run 450m
20 Squat cleans (95#)
Run 450m

Time: 32:08

WOD: 20101122

I got home around 10pm and it was so unseasonably warm that I had to go for a short run. I followed that up with the CrossFit.com workout.

5 x 3 push press

85#
95#
100#
100#
105#

WOD: backfill

"Filthy 50s"

This is a scaled version of Filthy Fifties.

50 reps each of:
15" box jump
jumping pull-ups
kettlebell swings (1.5 pood)
walking lunge
knees to elbows
push press (45#)
good mornings (70#)
wallball (20#, 8')
burpees
single-unders (with 3x, or 150, reps)

Time: 35:36

WOD: backfill

3RFT:
15 95# hang power clean
15 burpees

Time: 6:53

WOD: backfill

Clean, 1 rep on the minute, every minute, for 15 minutes

95#
95#
105#
105#
115#
115#
115#
115#
115#
120#
125#
125#
135#
135#
135#