Weighted Pull Ups & Back Extensions

Today's WOD:

Three rounds for time of:


10 Weighted pull-ups
30 Back extensions

I used a 25 pound plate in a backpack for the pull ups.  I was aiming for sub-six minutes...

5:41

Shoulders, Shoulders & More Shoulders

Today's WOD:

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

I did each round on the minute and used 110 pounds for all reps.

DL & GHD

Today's WOD:

Three rounds of:


10 Deadlifts
30 GHD situps
 
I used 200 pounds on the DL.  I was aiming for under ten minutes...
 
5:09

Sunset

When 50 Was 25

My version of today's WOD:

For time:


25 Box jump, 22 inch bench
25 Pull-ups
25 Kettlebell swings, 1.5 pood
Walking Lunge, 25 steps
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions
25 Thrusters, 45 pounds
25 Burpees
25 Box jump, 22 inch bench
My goal was under 20 minutes...

19:02

Land of the Freak

It's a rest day so let's take a trip to the Land of the Freak!

King Khan & The Shrines - Land Of The Freak from Camp Revival on Vimeo.

Quote of the Day

"The U.S. government has a technology, called a printing press (or today, its electronic equivalent), that allows it to produce as many U.S. dollars as it wishes at no cost." [bold added]

- Ben Bernanke, November 21, 2002

The truth is that there is a huge cost - to your savings!

Welfare State as Slavery

From Walter Williams:

Where does Congress get handout money? One thing for sure, it's not from the Tooth Fairy or Santa Claus nor is it congressmen reaching into their own pockets. The only way for Congress to give one American one dollar is to first, through the tax code, take that dollar from some other American. It must forcibly use one American to serve another American. Forcibly using one person to serve another is one way to describe slavery. [bold added]

Passing the Buck

Bernanke Blames China For Currency Policies

Bernanke seemed to lay blame for the so-called "currency wars" on China and other fast-growing emerging economies. "Currency undervaluation by surplus countries is inhibiting needed international adjustment and creating spillover effects that would not exist if exchange rates
better reflected market fundamentals," said Bernanke in Frankfurt on Friday.

The blame can be placed on the one person who controls the fate of the country's currency: the central banker. The solution is easy: End the Fed!

Burpees, Pull Ups, Squats

This should have been posted yesterday...

My take on today's WOD:

Three rounds for time of:

20 burpees (in lieu of running 400 meters)
15 pull ups
50 squats
15 pull ups

My goal was to do it in under 20 minutes, but the pull ups killed me. I stopped at the 20 minute mark having completed:

2 full rounds + 20 burpees + 10 pull ups.

Oy, shoulders sore!

Deadlifting

This should have been posted on Tuesday:

Today's WOD:

Deadlift 2-2-2-2-2-2-2-2-2-2

I did one round every minute on the minute. Started out at 200# and maxed out at 245#.

Snatch, Thruster, Knees to Elbow

This should have been posted on Monday...

Today's WOD, scaled for time, weight and equipment:

15-12-9 rep rounds for time of:

75# snatch
45# thruster
knees to elbows

I was hoping for under ten minutes. I started the snatches at 110# and did 5 and realized that was going to take an hour, so I reduced that to 75# for the remainder.

11:20

Row and Thruster

I meant to post this yesterday...


Had to tweak today's WOD:

Four rounds for time of:

50 SDHP, 45#
7 squat thrusters, 110#
17:35

Since I don't have a rack, the thrusters were preceded by a clean to get the weight to shoulder level.

Cinderella

It's a Crossfit rest day (my legs really need it) and since I've been obsessed with garage rock lately, here's the Sonics doing "Cinderella":