Daniel does "Fran"

"Fran"
21-15-9
95# Thrusters
Pull-ups

Daniel as Rx'd: 4:01 (new PR!) old PR 4:19

No photo proof today, either. I didn't make it out to the gym.
Daniel said he could have easily gone sub-4 if he hadn't stopped for water. He didn't know how close he was until is was over. He is also working on the butterfly kip, so he can knock off even more time.

Deadlift Monster

WOD: 8x3 deadlifts + 8x5 floor wipers
Daniel's loads: 365, 385, 395, 405, 410, 410, 415, 420 (new pr)
He felt good so he tried max reps of 420 and got 5. Just 2 weeks ago his 5 rep PR was 395lbs, now it's 420. Crazy! Zone diet or just awesomeness??
I wasn't there, so no pics today :(

Press

WOD: 8x3 Shoulder Press

Daniel: 135, 145, 150, 155, 160x2(f), 155, 155, 155x2(f) with 8x5 pull-ups in b/w sets. Daniel did type-writers and frenchies.

He also tried a PR attempt at 180lbs but failed. He SP PR remains 175lbs. 

Modified "Karen"

WOD: 150 Wall Ball Step Ups For Time (Regular "Karen" is just 150 wall balls)
Box Jump, then do a 20# wall ball shot to 10' target.
Daniel: 11:22

No pics today, I didn't go to the gym with him.
BTW, today is our third wedding anniversary!

Back Squats

Still no squat rack, so had to change the workout from 3x8 to 7x5.
Daniel's loads: 225,245,245,245,245.
Then, lever and handstand practice.

"Diane"

WOD 080618
Classic benchmark.
21-15-9
225lb deadlifts
Handstand Push-ups

Daniel: 12:38
Mike: 5:20--killed it.

Daniel did 1/2 the 15s and all of the 9s in singles for HSPUs, and hurt his time.
His deadlifts were all in straight sets.
He needs to work on his HSPU strength. But working against him is his +5 ape index.

Fight Gone Bad

Not Tabata this time, but still a potent workout.

3 rds of:

One minute each: 20# wall ball, rower, 75# sumo-dead high pulls, tire jumps (approx. 20 inches), 75# push press, rest 1 min

1pt=1rep=1cal (row)

Daniel score: 368

Row: 33,28,25

PP:27,21,20

Jump:27,24,23

SDHP:27,22,22

Wall Ball:27,21,21

Overhead Squat Day

WOD: 5x5 OHS

Daniel, BW=210: 205x5, 205x5, 205x8, 225x5, 225x6
Excellent numbers and form.
One year ago his 5 rep max was 155! Now it's 225, dang!

WOD 080612

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

As Rx'd: 23:20.
Daniel completed this WOD at the new CrossFit Chatt box along with Mike, David, Lee, and Peter.
The ring dips were Daniel's weak point, broke them down into singles by his 3rd round.

Deadlifts!

WOD 080611
Deadlift 5-5-5-5-5 @ 395lbs
Daniel did the workout at the new Crossfit Chatt facility today. The max amount of bumpers he could put on the bar was 395#. So he did 5x5 deadlifts, instead of the prescribed 5x3. This was a new PR for 5reps.
Tonight, Momma D and Caroline are coming up to see Josh Turner at Riverbend. Woot!

Yesterday, Daniel did WOD 080607 at the ghetto Chatt rec center.
5rds of: 7 reps of 135# squat cleans and 15 HSPUs
He only made through 2 rd of HSPUs, then did regular push-ups for the last 3 rds. Time: 16:30. He says his ant. deltoids were tore up from climbing, but HSPU are killer anyway.

Farewell, Memphis

We had to go back to Memphis for my graduation, and while there Daniel did a WOD at the local track. We had no equipment, so I made up a workout. We found a 36" pylo box at the track, so I decided to incorporate that. The workout was 4 rds of: 200m sprint, 15 box jumps, then max push-ups. Daniel was allowed to rest between rounds.
He says this was very heinous, and that the met-con effect was close to Fight Gone Bad.
He did his 200m sprints in 31s, 31s, 32s, 33s. And his max push-ups: 16, 18, 20, 20.
And those box jumps were no joke!