I'm on a quest to do all the benchmark WODs, so today it was Diane (21-15-9 DL and HSPU), used 175# for DLs but probably should have gone heavier (prescribed is 225#): 4:50.

Good work, why?

Good for you Tina~ just because they're there...no wait, that's mountain climbing :-) Okay folks, as some of you may know, I am supposed to be training my engine company in the ways of the Force, er, CrossFit...but it's just not working out so well when I'm swung to a different station nearly every shift!!! Enough complaining Roper- Today's WOD: "Chief"- 3 power cleans 135#, 6 push-ups, 9 air squats; AMRAP 3 minutes/ rest 1 minute/ 5 rounds: Rd1-5+2pc, Rd2-5+1pc, Rd3-5, Rd4-4+3pc+6pu+3sq, Rd5-4+3pc...Apparently frustration with policy helps my PT!

Todd, so when do you want to do the three bars of death?

Yep, you are right Todd. Just because they are there. I just noticed that they are a bunch of benchmark WODs I have never done, and I'd like to see how I do on them.

Weighted pull-ups : body weight,5#,7#,7#(4),7#(3). needs work bad. Maybe T-Roy can school me. Interevals 1:37, 1:35, 1:41

cfftw wod: redb/redb/red b/red b/redb +10#, 2:28, 2:30, 2:27

CFFTW WOD - pullups - 15#, 25#, 35#, 45#, 65# (1 rep). Intervals- 1:29.5, 1:34. Couldn't get last interval done as my quads were seizing up. Had to roll them out on the roller. Great rowing Cesa. A little technique and you will be pushing those gym records. Nice PR row Jeremy and great pullups T-roy. Everyone is killing it.

CFFTW WOD - 5#-10#-15#-25#-45#(4). Row times - 1:56, 1:53, 1:51

15-25-35-45-60(3)

Wow, nice row times guys!

Pullups-body, body, red band, red band, blue band Row int- 2:10,2:17,2:15

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Today I did an HQ WOD from last week. It was 60 secs squats then take that number and subtract from 60 and do that many pull ups in the next minute, then 60 seconds squats, then push ups the same way, then squats, then sit ups the same way and keep repeating the pattern until you could not stay in the guidelines anymore. I just did 28 minutes, because my squats are pretty fast, so I did not have to do alot of the other stuff. I did a few extra sit ups just for the challenge, but I was happy to do lots of squats and give my arms a break today! Happy pull ups to you all!

Tina, I did that WOD last night, except subbed sledge hammers for sit-ups (or pull-ups). But, I only did it for 12 minutes because that's what I thought it said. 28 minutes!!! WOW.

Todd, it did not actually specify, but said go until you can no longer stay within the parameters (until you cannot get the pull ups or push ups done in the allotted time). Good thing for me is that I have fast squats, so I was able to give my arms a break. It was more about doing 60 squats in 60 seconds MANY times. I think I counted 862 squats!

Wow, again. I thought my legs/ hips were hurting today...you'll have to let me know how tomorrow feels!

Normally I tolerate squats pretty well (BW squats at least). I am pretty sore from the heavy DLs yesterday though (as well as the knees to elbows!). We'll have to see how I do with that many reps...stay tuned!

Pull ups 5x5 with green band on all rounds. CFFTW WOD: 4 400m runs-2:12, 2:23, 2:35, 2:35. Much room for improvement...but getting stronger every day!

Pullups-25,35,45,50(4),45(4). Only had time for one 400m run-1:12. Felt good to run fast again. Or at least TRY to run fast. I will get the other intervals in some time this week after I see how the knee feels tomorrow. No pain so far!

Pull-ups 10-15-25-30-45(2). Run times - 1:25, 1:29, 1:31, 1:32. The ol' knees liked running on the track. Kudos to all the new On-Ramp people!!

Posted on endurance blog. Enjoy the day, this one's unique! Oh, they're all unique, God only makes one of each...D

Push Press 3-3-3-3-3: 65-75-80-85-95 (PR, I think). 30 box jumps (18" since I am not at the gym today), 60 sit ups, 90 squats: 3:00. 23 seconds better than my last time, but I guess the 2" smaller step might account for alot of that. Enjoy the rainy day everyone!

Today's wod w/ 24" box - 23:08. Pullups - 18, 25, 35, 35,35(4) pullups were harder this time for some reason.

CFFTWOD-RB/RB+10/Kipping/RB+10/Kipping: Sub Row for run 800M 1st rd/500M rest. 10#WB, 20 in box jump= 21min. Glutes growing from yesterday's Split Squats.

WOD - 27:31. Did 2 rows and 2 runs. Pull-ups 30-30-30-30-30. Coach Matt had the 4:00 class try to use approx 70% of our PR consistently for each set of 5 reps.

Nice glaring bald spot on that ol' guy in the pic!

Great work by all! I know that this one was a longer one, but we need that every now and then. Remember, a little of this and that, makes for a well rounded athlete! Remember to check out the endurance blog.