3 Rounds

10 Muscle Ups
10 Forward Rolls
20 Pistol Squats
20yard Hand Stand Walk

Round 1 = 6:01
Round 2 = 6:05
Round 3 = 7:00
Total Time = 19:06

Not terrible today but not happy. I had to put the rings a bit lower than usual after 1st round, I still can not to a pistol squat with out putting my hand on something for balance and a little help. The hand stand walks stunk as usual too.

Will finish up tonight with 500 crunches. Hopefully more.

"DT"

AM = Biked 4 miles w/ Jen

PM =
Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

I am getting pretty frustrated. I was sure I could do this one as RX'd. I was wrong. The Dead Lifts were cake, the Hang power cleans were not terrible but keeping the bar up and getting the push jerks done killed me. After round 1 I scaled down the hang cleans to 135 and moved a bar into the rack and put 135 on for the push jerks. Both of these were better choices at least for me today. Not sure the deal. We have been driving like crazy seeing all the family over the last week. Today we came back from St. Louis and my low back was killing me like it often does after a long drive. Oh well, I conceded to just finishing this one. My first round was 4:05, and round 2 was 4:35. I did hit my watch at the completion of each round no longer really pushing to keep time. The last 3 rounds were at or just over 6 minutes.

Going to try and hit 500 crunches tonight before bed.

Biked, Crunches

Biked 6 miles with Jen this morning. It was 18deg outside. I had ice all over my beard when we finished. Bike was over snow and piles of snow from the plowing. Got a pretty decent burn in my legs just pedaling through that stuff.

Did 500 crunches in the evening.

Decide to back down today and rest. I am feeling drained for some reason. We took some family pictures and got a major headache which I rarely ever get. I took a pretty solid nap and woke up with just a mild head ache.

"Randy"

75lb Power Snatch, 75 reps for time

This one stunk. I was in my sisters garage at 30 deg. outside was 18deg., not motivated at 9:30pm. 3 hours before I had eaten enough smoked bbq to put a lion on their back. My brother-in-law started smoking pork, brisket, and baby back ribs at 6am this morning. Stinking amazing. Needless to say I was disappointed in this one. On a positive note I did not miss a day by getting this one in. I had my olympic bar set on top of my brother-in-laws tires off his jeep to keep from breaking the floor and my weights. Also to keep them at a height similar to using olympic bumper weights since I did not have any. After the first round I was not feeling that bad. I finished the first 25 in less than a minute I think it was like 56 seconds. I thought I was going to come close to the main site times then the "BBQ EFFECT" kicked in. I PR'ed by 19seconds.

TIME = 5:44

Cashed out with 500 Crunches

June 4th 2010

6:03

Looked for this yesterday and I could not find this. Daniel posted this one and remembered the date. I remembered doing it but the blog could not find it.

Three rounds of: 10 Weighted pull-ups, 30 Back extensions

Had my girls and Jennifer with me today. We all forgot our watches so I just went as fast as I could and then stopped.

I used the 25lb kettlebell and pushed my toe through the handle. This worked pretty good. Blew threw these I should have had more weight. I would say 35lbs or so next time.

I cashed out with 70 more pull ups with alternating grip. I did 40 with overhand grip which I am very weak at.

Between sets of pull ups I did 100 crunches for a total of 600 crunches.

"Nutts"

For time:
10 Handstand push-ups = same as usual
250 pound Deadlift, 15 reps OOPS I thought this was 290 and that is what I did.
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders = scaled to 400 singles
Run 400 meters with a 45lb plate

1 - 17.87sec
2 - 2:25 Went 40lbs to heavy. For some reason I thought this was 290 not 250. On a positive note this is a pr for me since starting cross fit. With my back I have just had to take it easy here! We will see tomorrow if I did to much.
3 - 1:41 Alternated jumps with a few kids
4 - 3:35 Had to clear a rack one of the kids jumped on mine
5 - 9:20 Had to wait several times not that it would help these killed me today.
6 - 7:14 Had to wait several times on a rope there was a ton of us at this point at the same time.
7 - 4:45 Walked to save my back.

Total Time = 29:28 Holy cow 2:19 seconds faster than last time and I had to do some standing around when I would have been moving. I am thinking I could have done this in the low 20's now seeing where I was last time and how much I had to wait today. That is good news.

Had fun with this one today. I sent a message out to my kids last night and 11 of them showed up today for this. It was awesome. My time suffered because of having to wait and do some set up when someone was where I was heading. That is ok we had a great time and had one heck of a workout. Good to get one in this week. I had the stomach flu for the last few days.

DONE MAY 30TH
"Nutts"For time: 31:47.610
Handstand push-ups still did verticle but did not use feet at all. Blew through these. 250 pound Deadlift, 15 reps Did 235 quite an improvement. Still worried about the back.25 Box jumps, 30 inch box This was awesome, teamed with Daniel. He jumped then I jumped.50 Pull-ups Sets, I did 25, 15, 10100 Wallball shots, 20 pounds, 10' , Sets of 25 would have liked a split on this.200 Double-unders Scaled and did 400 singlesRun 400 meters with a 45lb plate. Was going to do stair steps with weight and got torked after 10 and walked the 400 meters with the weight. I ended up walking to far. I wanted to be out there to push Daniel. We both were hurting. We finished together.This was a rough one. Jennifer and I met Daniel and Jenni, This was a great time with everyone in the gym at once flying around. My wonderful daughter popped Daniel in the head while swing on the rope while he was doing his double unders. We were both ready to puke at the time. I got so mad at her for not following directions and hitting him I was able to finish the jump rope section pretty solid. As I stated above I finished with Daniel. We were both hurting but this one had put it on Daniel. He has stuck with me several times in the past when I was toast. The least I could do was stick with him and talk him threw the end of this one.

Three rounds of: 10 Deadlifts, 30 GHD situps

Three rounds of:
10 Deadlifts = 235lbs, still scaling back to be carful with lower back
30 GHD situps

Solid one today. Moved pretty good through the first two rounds going really deep on the GHD's. I liked where it hit me today my back was not as over extended when reaching back. The pad was on my upper hamstring to low butt. I was on pace to be at 5:30 or way under 6 min. I rigged out on the last round of GHD's. I was driving as hard as I could but just struggled. Daniel and I did this seperate and timed each others workout.

1 = 1:23
2 = 2:08
3 = 2:52
Total Time = 6:24

"Whitten"

Five rounds for time of: 50:14
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters = Rode roughly 600 meters was not pushing very hard.
22 Burpees = all rounds unbroken
22 Wall ball shots, 20 pound ball = Last round unbroken!

No way to excape it this one hurt. I woke up sore from the last two days. Not hurting just that feeling of fatigue and drained. I was correct this one killed me. Did not help my bike got a flat on the 4th round so I jumped rope instead.

1 = 7:36
2 = 9:45
3 = 10:48
4 = 11:30
5 = 10:32
TOTAL = 50:14

"Lynne"

Five rounds for max reps of:

Body weight bench press 188lbs

Pull-ups

I was excited about this one. This one hurt. Even taking good rest this one beat the snot out of me. I am typing this 4 hours after the work out and I am very drained in my arms, and torso. Last round of bench press I had the left side to the peg just could not get it on right side had 2 inches, pretty torked about this. Last two rounds of pull ups sucked no rythm what so ever.

Bench Press --Round 1-- Round 2 --Round 3 -- Round 4 -- Round 5 -- TOTAL
188lbs -----------14---------- 9----------- 7------------ 7---------- 6.9 ---------43
____________________________________________________________
Pull-Ups --------30--------- 25---------- 25----------- 25--------- 20--------- 125
____________________________________________________________

TOTAL REPS = 168

Filthy Fifty

For time: 23:30 PR by 2 min and 24 seconds.
50 Box jump, 24 inch box = unbroken
50 Jumping pull-ups = unbroken
50 Kettlebell swings, 1 pood = unbroken
Walking Lunge, 50 steps = unbroken
50 Knees to elbows = broken badly
50 Push press, 45 pounds = broken 30/20
50 Back extensions = unbroken
50 Wall ball shots, 20 pound ball = broken 3 sets
50 Burpees = broken 5/20/15/10
50 Double unders =subbed in 100 singles

Tried to take splits but forgot to hit it once and the wall ball and burpees were together because Daniel and I were so close. I did 5 burpees while Daniel finished his set and he did 10 when I was on my first 25. Second time on this one. First time I did it was in april I had not been crossfitting very long. 25:54 last time to a 23:30 today. I said I was excited to do this one again sometime to improve on my time. I did that part of this with a 2:24 PR. Problem is I am still out of shape and was scared to death of this one and puked several times about 5 minutes after I was done. I wonder what I could have done if I had done this in shape 3 months ago. That would have been interesting to see.

1 = 2:18
2 =
3 = 2:47
4 = 1:05
5 = 3:05
6 = 1:37
7 = 1:25
8 =
9 = 9:52
10 = 1:06
Total Time = 23:30

LAST TIME
Friday, April 16, 2010

Filthy Fifty
For time: 25:54
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood = 35lbs kettlebell
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

First time doing the Filthy Fifty. This was awesome. There really was not a part of this that I excelled on tonight. Daniel and I decided because of track schedule that we would take the last two days off and hit the next six hard. Knees to elbows I had my knees to my eyes or above but need to work on that one. The Burpees were brutal but I made it through with Daniel giving me goal of number done in small alotments of time. Never stopped. I still suck at double unders and I am still woried about hurting my back again with the double unders. I doubled the number of jump ropes and did 100 one jumps instead of 50 doubles. Back still sore from doing the 7 sets of 1 on Wednesday night. Went to heavy and I am paying for it in my lower back, legs and feet numb an sore. Looking forward to the next time we see this workout to try and improve this effort.

Push ups, Crunches

Worked on flooring today.

PM did
150 push ups
500 crunches

3 Rounds Pull-Ups, Body Squats

3 rounds

400 meter run = no bike so subbed in 90seconds rest with 30 jumpropes Not even close to equal but I am very out of shape.
15 Pull-ups
50 Body Squats
15 Pull-ups

This workout was supposed to start with a 400 meter run. I cut this out because I did not have my bike to ride the 800 meter adaptation. I took a 90 second rest and completed did 30 jumpropes.

Round 1 = 1:55 all un-broken
Rest = 1:30
Round 2 = 1:57 all unbroken
Rest = 1:30
Round 3 = 3:29 pull-ups broken, body squats un-broken
Total Time = 10:29 with rest included

Hit the wall on the last round. Pull ups were broken both sets and the body squats were un-broken but moving slow. This one hurt. Daniel is done with Wrestling this week. I need someone in the weight room to motivate me, and keep me accountable.

12/6/2010

Stationary Bike

40 minutes = Fat Burn level

500 crunches

12/3/10
Friday
Biked 14 miles with my runners
for the annual run.

5 rounds, Muscle Ups, Burpee Pull-Ups

Five rounds for time of:
3 Muscle-up Handstand push-ups = Subbed in 5 Muscle ups
10 Burpee pull-ups

1 = 1:27
2 = 2:12
3 = 2:29
4 = 2:46
5 = 2:50
TOTAL = 11:46

I can barely do a muscle up so I figured adding in a handstand would just be dumb. I still had the rings lower than they are RX'd. However the MU's went pretty good. Pullup burpees are tough. I struggled with coming right off the floor from the burpee to the pullup. Had to jump up and then focus on the bar.

"Jackie"

1000 meter row = subbed 45lb SDLHP x 100reps
45 pound Thruster, 50 reps
30 pull-ups

Row = 2:52 broken I think 50-30-20
Thruster = 2:52 broken I think 25-15-10
Pull-Ups = 1:37 broken I think 15-8-7
TOTAL = 7:22.03

Bayless was right, this one burnt. I did not go as hard on the SDLHP because I am just getting back after so long off. The Thrusters were not as bad as I had played them out to be in my mind as I had worked through this in my head. I broke them up more than I should. The pull-ups could have been stronger but when I finished I hit the ground and I could not move my arms. They were fried. Better description was that they were burning like your legs would from lactic acid after a hard race. I know I could have broken 7 min today with better planning and more confidence. Still got some good work done, for the road back. I have now surpassed total number of work outs in the last 8 days than I did all of October.

"Helen"

Three rounds for time:
Run 400 meters = as usual subbed in 800meter bike
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Round 1 = 3:42
Round 2 = 3:57
Round 3 = 3:53
Total Time = 11:33

Just was not into this today. I was up at 6:30 and should have come in. As it was I went back to bed and got up an hour later and did not make it in until 10am. Wind was high which made the bike miserable. Just did not have any fire today. I am going to hit it tomorrow and do "Jackie" looks like it will burn.

The Bayless Thanksgiving Day Special

Biked 5 miles with Jennifer.

Did this in my sisters basement. In St. Louis.
50 push-ups - 5 Jumping Jacks = 1:05
45 PU - 10 JJ = 1:39
40 PU - 15 JJ = 2:29
35 PU - 20 JJ = 2:31 Did 37 on accident
30 PU - 25 JJ = 2:11
25 PU - 30 JJ = 1:59
20 PU - 35 JJ = 1:13
15 PU - 40 JJ = 1:46 Forgot top hit split on time.
10 PU - 45 JJ = :56.84 fast because of hitting late on last one.
5 PU - 50 JJ = :56.1
TOTAL TIME = 15:53
Push-up total = 275

This had me burning early. I was struggling with fatigue on the push ups early. By round 2. Flew threw the jumping jacks. Good workout Coach Bayless. Jen did this one with me she was on the standard full body push ups till round of 25 push ups then she did adapted from knees.

Cashed out with:
100 Crunches
50 Butterfly sit ups
100 Right-Left-Center
500 Crunches
50 Butterfly Sit Ups
200 Crunches
TOTAL ABB EXERCISE = 1000

Max rounds and reps in eight minutes of: 4 handstand pu, 2 pood Kettel bell swings, GHD situps

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

5 rounds
Round 1 = 1:08
Round 2 = 1:32
Round 3 = 1:33
Round 4 = 1:50
Round 5 = 1:42
Last round finished at 7:46. Tried to start HSPU but time ran out.

As I elevated feet time ran out.

Decet today. Actually tried the 70lbs on the KB swings. Felt good. Still have to be careful with my back. The GHD's were solid but my back did not like the over extension. Had to be very careful by the end. Hand Stand Push Ups were what they were. I still suck at them. Did them the same as always. I think I should have had 6 rounds, in shape possibly 7.

12 min as many rounds, 35lb dumbel thruster, 1 = 15ft rope ascent

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

7 Rounds plus 9 thrusters at 11:59.

Yet another example of how bad shape I am in. This one hurt bad. The rope ascents killed me. Hard to believe I have done workouts with 20 plus rope ascents. I ripped hide off my fingers and tore a good spot on my right lower leg. Just a rough workout on me tonight. But at least I was in the gym and got another one in.

Three rounds for time of:30 Kettlebell swings, 1.5 pood,25 Wall ball shots, 20 pound ball,20 Pull-ups

Three rounds for time of:

30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Round 1 = 3:01
Round 2 = 4:15
Round 3 = 6:40
Total = 13:57

Well I hope I am back. It has been since Oct. 24th since my last work out with spances of 10 days between workouts before that. Todays was miserable. I am very out of shape. I was wishing I was dead by halfway through round 2. Lactic burn hit and I was done. Round 3 doubled my first round time. I did not even burn my first round because I knew this was going to hurt later on.

10 Wall ball, 10 pull-ups, 7 Rounds

Seven rounds for time of:

10 Wallball shots, 20 pound ball

10 Pull-ups

1 - 38.13sec
2 - 45.41
3 - 57.33
4 - 1:04.40
5 - 1:11.3
6 - 1:46.2
7 - 1:27.3

TOTAL = 7:52

Yet another workout I would and should have blown through. I am so out of shape right now it it pathetic. Round 1 through 4 were unbroken. Round 5,6,7 were broken on the pull ups. 6 and 4 for each round. I did 1 extra pull up round 6 because I did not feel my chin was high enough over the bar before I went down on number 6.

135 lb Hang Cleans 15reps, 15 Burpees

Done Wednesday October 20th

Three rounds for time of: 11:53

135 pound Hang power cleans, 15 reps

15 Burpees

1 - 1:44
2 - 1:16; 3:00 round
3 - 3:09
4 - 1:17; 4:26 round
5 - 3:23
6 - 1:02; 4:25 round
TOTAL = 11:53

Wall Ball and Muscle-ups

For time: 15:39

50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

I have been off for several days again. I was made for at least part of this workout. I normaly rock the wall ball rounds. I finished the first round of 50 WB in 1:45. I did have to rest on the next round of 40 not sure why. The muscle ups were decent but the rings were not as high as they should be but I did feel I had a decent round of these. Rings should have probably been 6in higher.

"Jerry"

This was done October 9th

For time:
Run 1 mile = Subbed in 2mile bike on grass and gravel a little pavement (ROUGH)
Row 2K = 200 SDLHP 1.5 pood = 55lbs
Run 1 mile = Subbed in 2 mile bike on grass and gravel a little pavement (ROUGH)

Did this one at the house. Bike loop sucked. 800meter loop so had to bike 4 laps. Slow on gravel turns and rough grass loop through Longs yard.

1 = 10:06 Bike
2 = 11:15 SDLHP
3 = 11:15 Bike

Resting 60 seconds between sets: Bench press = 2-2-2-2-2-2-2-2-2-2

Bench press

2-135
2-145
2-155
2-165
2-175
2-185
2-195
2-205
2-225
2-245 Barely got these up, but they went up.

I underestimated on the rest of the work out but I have been so inconsistant on working out I just did not have a clue where I was. We also never do bench press so even more of a bit of confusion.

Day off

1000 crunches/abb exercises
100 push-ups

Pull ups per minute

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

15 rounds plus 12

Total number of pull-ups 132

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) = Subbed in Burpees
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

-------------Round 1 ---- 2Round ---- 3 Round ---- Total
Wall Ball -----34 ----------30 ------------28 ---------92
SDLHP ------28 -----------21 -----------20 ----------69
Box Jump ---24 -----------21 -----------16 ----------61
Push Press --30 -----------26 -----------25 ----------81
Burpees -----13 -----------13 -----------14 -----------40
TOTAL -----129 ---------- 111 ----------103 --------343
Huge PR 54points higher

Workout went well. I was stinking scared because I had not done anything to speak of for the previous 10 plus days other than stationary bike. For my third work out back I was more than pleased. Daniel stayed late to time me on this one. I knew how much I missed having him around but having him there tonight was awesome. Thanks Brother!
I think I could have done a little more on this one but I have to be very happy with the effort. I did this one much smarter this time. I had the Push Press in the rack this time. Last time I had to take it off the floor. This made a huge difference in getting my reps done here. Overall just done smarter. My only weak point I would have to say was my box jumps. The SDLHP hurt my back with the bar. I struggle going as deep as I should but I more than make up for it on the top side. I was going to my chin. Which I busted on the bar once really good and popped it once or twice. I had a bad headache going into this from a very stressful day. I did not figure I was going to do very well.

This past July 21st just over 2 months ago
-------------Round 1 ---- 2Round ---- 3 Round ---- Total
Wall Ball -----30 ----------28 ------------24 ---------82
SDLHP ------26 -----------15 -----------18 ----------59
Box Jump ---25 -----------20 -----------15 ----------60
Push Press --20 -----------19 -----------18 ----------57
Burpees -----11 ------------9 -----------11 -----------31
TOTAL -----112 ---------- 91 -----------86 ----------289

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Did not feel like I did this as well as I could have. I only biked 800 instead of my usual double of distance here.

1 - 4:54
2 - 5:30 Had to adjust back ext. this cost me time here.
3 - 5:05
Total = 15:29

12 rounds for time

DID THIS 9/25/10

For time: 15:28

25 Walking lunge steps = unblroken
20 Pull-ups = unbroken
50 Box jumps, 20 inch box = unbroken
20 Double-unders = subbed in 40 regular
25 Ring dips = unbroken, that was tough barely got up on the last one
20 Knees to elbows = broken, 12 - 8
30 Kettlebell swings, 2 pood = 55lbs = unbroken
30 Sit-ups = unbroken = butterfly no ancor.
20 Hang squat cleans, 35 pound dumbells = Broken 10 - 5 - 5
25 Back extensions = Unbroken
30 Wall ball shots, 20 pound ball = unbroken
3 Rope climb ascents = short rest between

No Crossfit for 10 plus days has really bothered me. Just have been to busy. This one went pretty solid. I tried listening to Jen's Ipod. That will be the last time I try that until I get some kind of arm strap. The plugs came out of my ears when it was in my pocket and when I tucked it in my belt line it kept falling out to the floor and unpluging. I spend more time messing with this than I should.
Bogged down on the Knees to Elbows could not string them together, went I think 12 - 8. My grip started to fail in the hang squat cleans. Had to break it up 10 - 5 - 5. That was crazy. I am guessing because of the time off. Grip was the issue on the Knees to Elbows.
I did the sit-ups as a butterfly legs. Soles of feet were together knees appart to ground. I know I could have shaved off time if I had ancored for sit ups on this one.
Did 55lbs on the KB swings. I still get a little nervous with the back using the 70lb dumbell because of grip and body position to use that for these.

I know I could have gone a tone faster today. Had a few weak spots. I did like this workout though. Great transitions from different body groups.

Stationary Bike

Stationary Bike

Stationary Bike

Stationary Bike

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

1 - 1:27
2 - 1:48
3 - 1:19
Total = 4:35

I blew through the first round feeling pretty good. Daniel posted a huge time and getting as close as I could was my goal. Realistically I was hoping to break 5. I got it done well under. I did the first round unbroken. Thrusters are usually my bain but all were unbroken. Pull ups on round two were 10/5, last round was 5/4.

With Carthage last night I was exhausted today. I just did not have the steam I normally had. I had a solid time but I think I could have gone much faster if I had been rested and had someone to push me. Emily was with me and did the best she could to keep me fired up. There is only so much a 7 year old could do. Thanks Emily.

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K Did not do
Did this late Wednesday night just did the pull-ups and push ups

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight = adapted to Just over 200lbs to save back
Bench press: body weight = Weighed 192 this am.
Clean: 3/4 body weight = 144

As usual the deadlifts just took it out of me. I moved through them pretty well but it taxed me quite a bit. Bench press was solid, just a few breaks. From 6 down was unbroken. Squat cleans were legit 90deg. I focused on this because I adapted the Deadlift. They were steady and smooth but wore me slick.

Ron
Time = 33:44

Jen
Time = 32:49
Jen was body weight on Deadlift = 130
Bench press was 85lbs
Power cleans were not parallel but was 65lbs

With a 45 pound barbell, 21-15- and 9 reps for time of: Turkish Get-ups, Sots Press

With a 45 pound barbell, 21-15- and 9 reps for time of:

Turkish Get-ups, alternating arms
Sots press

This was my first time doing Turkish Get-ups. They suck! The 45lb barbell was tough. I did not break the Get-ups appart. They were straight through it was just slow gowing. I really struggled with this workout tonight. I blew through last nights this one was the opposite. Since I struggle with overhead squats the Sots press was murder. I had to do the sots press in sets of 5 except for the last round I did that one unboken. The good thing was I did have my squat position at a full parallel. Just had to be very wide with the feet.

RON
1 - 11:09
2 - 9:41
3 - 4:54
TOTAL = 25:45

JEN With a 20lb dumbell on Get ups, and 25lb curl bar for press
13:36

21-18-15-12-9-6 and 3 rep rounds of: SDLHP 75lbs, Push Jerk 75 lbs

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

1 - 1:04
2 - 1:15
3 - 1:34
4 - 1:23
5 - :53
6 - :36
7 - :20.5

Total = 7:07

Felt really good on this one. I think I could have gone faster on this one. I took a few rests that I don't think I needed. I only rested inbetween the sets for a few seconds. I did slow on the SDLHP's but the Push Jerks were smooth. I got in a rythm and rolled through them.

Pull ups, hand stand push ups

For time:
21 Pull-ups = unbroken
21 Handstand Push-ups = broken
18 Pull-ups = Broken 12, 6
18 Handstand Push-ups Broken
15 Pull-ups = Broken 10, 5
15 Handstand Push-ups Broken
12 Pull-ups = Unbroken
12 Handstand Push-ups = broken
9 Pull-ups = Unbroken
9 Handstand Push-ups = Broken
6 Pull-ups = Unbroken
6 Handstand Push-ups = Broken
3 Pull-ups = Unbroken
3 Handstand Push-ups = Broken 2,1

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Daniel was in the House! Having him in there was awesome. He hung around to drive me through. He pushed me through the hard stuff. It was stinking amazing. Definetly would not been near as fast. I have missed having him around. Hopefully we can get back to the routein. He got me back on the bar after my last set of six with no rest and I still can't believe I cranked out those three with no rest. Thanks Daniel.
I still suck at hand stand push ups. I would not say they were even as good as they have been in the past.

1 = forgot to hit the split
2 = 6:52
3 =4:06
4 = 3:39
5 = 2:26
6 = 1:52
7 = 1:12
Total Time: 20:11

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Rings were set 3 inches over my head. I tried full height muscle ups and still can't seem to get them in.

I finished the workout and a minute later I was puking like crazy. I have no idea what went on. I can only guess the change in elevation and swinging around.


1 - 24
2 - 23
3 - 23
4 - 23
5 - 23
6 - 22
7 - 22
8 - 21

Muscle Ups = 23

SCORE = 483

50 Jump and touch,40 Squats,30 Sit-ups,20 Push-ups,10 Pull-ups

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

I was super worried about the jumps and my back. I tried to stay on my toes and probably jumped 10 or so inches off the ground to save on the impact. All rounds were un-broken but the jumps. My time was rolling I can only assume that the reason it is so fast is because of the jumps being scales because I was flat scooting.

RON
1 - 4:12
2 - 4:15
3 - 4:35
4 - 4:08
5 - 4:07
TOTAL = 21:19

JEN
1 - 7:33
2 - 7:51
3 - 8:25
4 - 8:34
5 - 7:02
TOTAL = 39:28

30-25-20-15 and 10 rep rounds of: Burpees, box jump, toes to bar

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

All burpees and box jumps were unbroken but slow. The toes to bar pull ups were rough on me my grip was failing. Type more tomorrow have to be up at 4:30 and it is 10:30.


RON TIME = 31:00
JEN TIME = 27:00

400 meter Walking lunge

400 meter Walking lunge

This workout was brutal. I loved it. I started to feel the puke come up at 280 meters. Corey told me to keep my head up, seemed to do the trick. Corey and I finished together and headed back to get Christine. We both forgot to hit the watch. We were both pretty torked. We estimate 13min to sub 13. I was doing sets of 10 to 15 then a standing break for just a few seconds. I also lost count around 180 or so.

JEN had to do later at home half up hill I was fired up for her.

JEN TIME = 15:17

Three Rounds for time: 20 pull ups, 20 dips, 50 body squats

3 rounds for time:

20 pull ups
20 Dips
50 Body Squats

I had not worked out for 3 days so I was full of juice today. We also had a time trial today and the kids ran awesome! I was juiced. Workout went pretty good except I forgot to do the body squats on round two. After I finished round 3 I did a set of 100 body squats. Set was 50 and short break then 30 and 20.

RON TIME = 12:05

JEN TIME =

Weighted pull-ups 1-1-1-1-1-1-1 reps

This was a decent one. First one I have been happy with in weeks. I think I could have gone higher. PR'ed by 30lbs but I really have never done this.

Body Weight 195#
1 - 30lbs
2 - 40#
3 - 45#
4 - 50#
5 - 60#
6 - 70#
7 - 80#

"Annie"

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders = As usual scaled to singles but double the number

Sit-ups

Ron = 8:30

Jen = 13:13

"Coe"

"Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Thrusters are still the bain of my existance. They just kick the crap out of me. I was struggling going parallel.

RON
1 - 47.20
2 - 1:25
3 - 1:08
4 - 1:38
5 - 1:49
6 - 1:46
7 - 1:45
8 - 1:52
9 - 1:37
10 - 1:38
TOTAL = 15:28

JEN
1 - 1:38
2 - 1:39
3 - 1:39
4 - 1:34
5 - 1:47
6 - 1:41
7 - 1:36
8 - 1:50
9 - 1:48
10 - 1:34
TOTAL = 16:51

"ADAMBROWN"

"ADAMBROWN"
Two rounds for time of:
295 pound Deadlift, 24 reps = scaled to 220, did sets of 10, 10, 4
24 Box jumps, 24 inch box = Unbroken all sets
24 Wallball shots, 20 pound ball = Unbroken all sets
195 pound Bench press, 24 reps = sets of 5 all the way through
24 Box jumps, 24 inch box = Unbroken all sets
24 Wallball shots, 20 pound ball = Unbroken all sets
145 pound Clean, 24 reps = sets of 5 all the way through

Did at 8pm and it was still 90 deg with heat index at close to 100. Yea! I am typing this at 11:20 and just checked it is still 83 but feels like 91. Holy cow.

This one was tough. I have turned into a complete sissy on these. However one good aspect is that I only scaled one activity and that was the deadlifts. I did 220 on the dead lifts but felt really good on those. The bench was rough but testimony to crossfit and its powers. I have done no bench press since the WOD a few months back when I did 185, 60 times. So to be able to crank out 48 reps of 195 I am stoked. I just did them in sets of 5 as to not fry myself. Same with the cleans. They were tough and being tired by that point it was tough on the back going back down releasing the weight. I did these in sets of 5 as well. I will post time tomorrow it is late and I have early practice. And the watch is across the house.

Long and short of it is that this was a hero's work out and I finished. Can't not finish these and it kills me to scale down.

RON:
1 - 22:10
2 - 29:50
TOTAL = 52:00 Oh yea this one sucked!

JEN:
1 -
2 -

Complete as many rounds as possible in 20 minutes of:

Complete as many rounds as possible in 20 minutes of:

185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Ron = 5 rounds, plus squat,right lunge, 7 burpees
Yea I sucked on this one. I even had to scale the squats to 155lbs

Jen = 7

The only good thing about this workout was that there were 6 of us going at once. That did fire me up. Bayless's and the McElhaney's and the Bandy's. That was awesome. 6 people putting themselves through missery!

As many rounds and reps as possible in ten minutes of: 55kg Squat clean, 6 reps, 12 Pull-ups, 24 Double-unders

As many rounds and reps as possible in ten minutes of: 3 and 2/3 rounds

55kg = 121lbs, did 123lbs Squat clean, 6 reps

12 Pull-ups = had some grip issues on round 3 and 4

24 Double-unders = adapted as usual doubled number of reps and did singles

Moved decently through this one. I wanted 4 plus rounds but did not get even close. Jen did this one with me side by side tonight. When we hit 10 minutes we both had finished the pullups and were heading to pick up the jumpropes. We both finished the 4th round but over the time limit.

This workout was supposed to have a snatch and clean and jerk 1 rep max. We just did not have time tonight and with my back going for 1 rep maxes makes me nervous period. So we opted out tonight.

Five rounds for time of: 135 pound Squat clean thruster, 5 reps, 10 Chest to bar pull-ups

Five rounds for time of:

135 pound Squat clean thruster, 5 reps

10 Chest to bar pull-ups = all unbroken

Pretty solid no scaling. Felt good to crank one and not feel like I needed to lower the weight. I will admit after round one I thought I was going to knock this one out of the park. Then the fatigue hit. I was like Daniel on this one. I was sure after round 3 I was going to shatter 10 min not a chance. The end snuck up on me. I broke 12 and was happy to get it. By the end I was screaming on the pull ups to stay fired up and get the chest all the way up to the bar. I will admit I could have knocked off I bet a min plus. See rounds 3 - 5. I have been having so much trouble with my back lately I wanted to be very sure I was focused and in control before each squatclean thruster. No reason to jack myself up and not be able to work out tomorrow. The right shoulder is still killing me just hurst for any overhead movement so tonight was no exception. Stripped it out with the massage stick several times before I started. My goal for next time is 10 min or under.

Ron
1 - 1:27
2 - 2:05
3 - 2:50
4 - 2:53
5 - 2:36
Total = 11:53

Jen =

Three rounds for time of: 50 Double-unders, 25 Wallball "2-fer-1s", 20 pound ball

Three rounds for time of: 8:20

50 Double-unders = modified doubled the number for singles.

25 Wallball "2-fer-1s", 20 pound ball

Holy cow I love how much these short ones burn. I think I over heated last night on the 400/burpee workout. My insides are tearing me up tonight. The 2-fer-1's were tough but wall ball is one of my stronger exercises. I did struggle going deep enough on the second squat to be up in time. Several times the ball was at my hips when I caught it. I used the b-ball goal at the house for the target. I just had to throw higher and I was in better position. The jump ropes I did my usual doubling the number of jumps for singles. My back has been giving me trouble, more in my legs and foot pain. My right shoulder is giving me fits again. Hurts pretty bad. Took two rounds last night to warm up enough to not be killing me on each push up of the burpees.

RON
1 - 2:33
2 - 2:38
3 - 3:09
TOTAL = 8:20

JEN
no splits
TOTAL = 10:52

6 rounds for time of: Run 400 meters, 25 Burpees

6 rounds for time of:

Run 400 meters

25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Did these under my basketball goal and lowered to 1 foot over my finger tips. The problem was we did this at home and there were to many turns. I had to come to a complete stop on the bike multiple times during the ride or dang close. In and out of the drive way so I did not eat it on the gravel. Not a great place for trying to time a WOD. Back is giving me problems. My left leg just would not work most of the workout. I had to post off my right arm and swing my left leg up under me to stand up and jump for the rim. Not really any pain just a lack of movement. Interesting.

We did this as the sun was setting trying to beat the heat. I believe it was still 89deg at this time. It did cool down considerably. The most challenging part was not choaking to death on the bugs as I rode. I think I swallowed 5 or 6 bugs on the first two rides, not to mention the ones in my eyes.

Ron's
1 -4:32
2 - 5:19
3 - 6:24
4 - 5:52
5 - 6:55
6 - 6:13
TOTAL = 35:17

Jen
1 - 5:53
2 - 5:58
3 - 6:02
4 - 6:46
5 - 5:59
6 - 7:23
TOTAL = 38:04

Run 5K

Run 5K = Biked 10k

Scaled as usual biked twice the distance. Biked 10k = 6.2 miles

Both Jen and I are pretty sore from Roy. Our/my goal was to finish with Jen. We came darn close.

I was 22:51 on the bike for 10k. I would like to see what I could do on a road bike. Doing this on my mtn. bike I know slows me down but I for sure know I am working hard.

Jen finished in 23:00 min. for 5k. We were just 9 seconds appart.

We did this on the roads. Pearson Loop.

"Roy"

"Roy" AKA TURKEY number 2

Five rounds for time of: I believe the grand total was 55 min I don't even really care to look at my watch to look at the splits or the final time. All I do remember is that round 4 took me as long as the first two rounds added together.

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box

25 Pull-ups

No scaling no sissying out. This one killed me today. The dead lifts which I did some thinking, I have not done since High School = almost 20 years. We have done them a few times over the last few months but I don't think this many. The dead lifts killed me. They slammed me to the ground rubbed me in the dirt then kicked me into the front yard. Which in turn made a usual stronger point of mine (Box Jumps) suck. On a more positive note the pull ups were not as bad as I thought they would be. Pretty much on most of the sets went 13-12.

As usual Jennifer rolled through with no problems. 95 lbs on the dead lifts.

Posted 7/31/10 = Ok, I sucked it up and looked at my times. I am sore all over and had time to swallow my pride. I was able to do the Dead Lifts but it was just to much weight and took to much concentration to keep from huring my back (which is sore but not terrible). I should have scaled the dead lifts.

Rounds

1 - 4:44
2 - 7:12
3 - 9:23
4 - 14:24
5 - 19:21
Total = 55:06

AKA THE TURKEY; 7 rounds for time of: 3 Cleans, 4 Ring Hand stand push-ups

Seven rounds for time of:

205 pound Clean, 3 reps, Scaled to 185 did power cleans, did not do squat cleans

4 Ring handstand push-ups, Scaled to my regular vertical push ups.

Power Cleans were rough today. I had a watch going but after round 1 I just stopped caring. Let's just say I have cooked a 25lb Turkey faster than I completed this workout. Overall body feeling drained. Just can't put my finger on the catalyst.

Jen did this one pretty solid. Her Cleans are looking pretty good. We need to work on her shoulder shrug and poping to toes to elevate the bar but other than that pretty darn good. She did 55lbs. I know she can do a ton more after watching today.

"Angie"

"Angie"

For time:

100 Pull-ups ( 12,12,10,6,10,10,10,5,10,10,4,2) = 101 I fell off with one to go so I got torked and did 2 for good measure. I was pretty mad these took so long. Took everything I had to get over the bar on the last 2.
100 Push-ups (25,20,20,15,15,5)
100 Sit-ups (Unbroken) (Unanchored)
100 Squats (Sets of 25) I sissied out here

I had a hard time getting in the goove today. Just did not have the juice again. Pull ups took forever. Doing "Joshie" 3 days ago I think had an effect on today. 126 pull ups last Friday could not have helped. I just saw that tomorrow there is "ROY" with 5 rounds of 25 pull-ups. I am going to have to skip a day to try and finish that one. Positive note on this one is that I still have Jennifer and the McElhaney's coming in. Day 2 for Corey and Christine. They seem to be getting hooked. Let's hope. Clayton I counted today. I think you have hooked like 15 people to this since you started either directly or through someone you have hooked. Just in district. Great work brother!

Pull ups = 10:29 sucked
Push ups = Forgot to hit watch. Pretty sure it was like 4:00
Sit-ups = 9:22 = I think 5:22 if I am right about the 4 min above. Unanchored
Squats = 4:19
TOTAL = 24:11
Terrible effort I need to get focused. I know I should have broken 20 min..

Jen over all time = 38:13 Jen did a ton of great pull ups today.

For 20 minutes: Run 400meters, rest precisely the time of run.

For 20 minutes:
Run 400 meters = subbed in 800 meter bike.
Rest precisely the time of the previous run

RON
1 - 1:39
2 - 1:45
3 - 1:43
4 - 1:42
5 - 1:41
6 - 1:47

3rd interval I noticed the back tire going flat. When I pedaled hard the bike was all over the place. I could also barely pedal on the corners the bike had no control. My times would have been a little faster by maybe 3 or 4 seconds. I could tell it was making a difference when I could not catch Jen. She runs 400 in what I cover 800. After round 2 I could not catch her so the tire must have made a difference. There was just no time on recovery to get the tire aired up.

JEN
1 - 1:41
2 - 1:39
3 - 1:36
4 - 1:36
5 - 1:34
6 - 1:33

10 days off then 6 days straight has taken its toll. I am exhausted. Tomorrow is a day off. I do feel like I got some good work done this week reguardless of the previous 10 days of nothing but situps and push ups.

"Joshie"

"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

1 - 5:18
2 - 9:21
3 - 12:11
TOTAL = 26:50

Jen's time = 18:37

Wow, another tough one. Today was awesome we had Jennifer, and I with Corey and Christine McElhaney in with us. This was Christine's second and Coreys first Cross Fit workout. Jen is progressing very well. The girls did pull ups with their feet out front on a bench to mimic L-pull ups. As for mine the first and a few on the second set of pull-ups were L style then I just digressed to regular pull ups with a kip. I broke all sets into 11 / 10, even to the end. I was pleased with that part. At 126 pull ups I was just happy to get them done. By round two I was in survival mode. I was taking rests and walking around because my grip was failing by 5th and 6th pull up. The Dumbell Snatch was rough on the left side. Round one was unbroken both arms. Round 2 and 3 I did sets of 11 and 10.

Five rounds for time of: 135lb Thruster 15 reps, run 400m

Five rounds for time of: 23:24

135 pound Thruster, 15 reps

Run 400 meters = sub bike double distance 800meters

1 - 4:37
2 - 5:07
3 - 4:49
4 - 4:27
5 - 4:23

Total = 23:24

Christine (Coach McElhaney) and Ashley did this one today. Great workout. Christine and I subbed in Bike. The Thrusters were rough on me again. Struggled getting close to parallel. I think better than it has been though. Thrusters were broken into sets like this; Round 1 - 3 = 6-6-3, Round 4 = 8-7, Round 5 = 5-5-5

Jen did this a week or so ago while I was at camp. Not sure on time.

"FIGHT GONE BAD!"

"Fight Gone Bad!" Cross Fit at its finest.

Three rounds of: 289 total pts. Jen = 259.5

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) = subbed in burpees 1 per calorie

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

-------------Round 1 ---- 2Round ---- 3 Round ---- Total
Wall Ball -----30 ----------28 ------------24 ---------82
SDLHP ------26 -----------15 -----------18 ----------59
Box Jump ---25 -----------20 -----------15 ----------60
Push Press --20 -----------19 -----------18 ----------57
Burpees -----11 ------------9 -----------11 -----------31
TOTAL -----112 ---------- 91 -----------86 ----------289

For my third work out back after 10 days off this one was rough. There were points that I wished my heart would stop after round 1 just so I would have an excuse to stop. I had Ashley Lawson time me so trying not to look like a complete sissy in front of my athlete probably helped keep me going. Thanks Ash.

The burpees killed my average on this one. On round 2 and 3 I took almost 30 seconds before I could even get the energy to start moving the bar. Rough one today. Back still hurting but feeling better. Using the white roller and hanging a bunch.

Jen did her's the next day 7\22\10
Scaled SDLHP and Push Press 45lbs

-------------Round 1 ---- 2Round ---- 3 Round ---- Total
Wall Ball -----25 ----------24 -----------22 ----------82
SDLHP ------21 -----------21 -----------18 ----------59
Box Jump ---15 -----------16 -----------15 ----------60
Push Press --17 -----------16 -----------18 ----------57
Burpees -----10 ---------- 10 -----------11.5 --------31.5
TOTAL ----- 88 ---------- 87 -----------86 ---------259.5

Run, kettelbell swings, pull-ups

For time: 23:40

Run 1200 meters = as usual doubled the distance. Biked 1.5 miles

63 Kettlebell swings, 1.5 pood

36 Pull-ups

Run 800 meters = Biked 1mile

42 Kettlebell swings, 1.5 pood

24 Pull-ups

Run 400 meters = Biked 800 meters

21 Kettlebell swings, 1.5 pood

12 Pull-ups

Rounds
1 - 10:42
2 - 8:32
3 - 4:25
Total = 23:40

This one was tough but it was my first work out for 10 days other than push ups and situps. I have done many of those. I was stinking falling appart on the bike rides. The pull ups were my bain today. No rythm to them at all it was just gut and go. Kettle bell swings were not bad my back has been terrible so I did drop from what should have been 55lbs to 50lbs. There were a few time at the end I could feel my back barking at me to stop. All Kettlebell swings were unbroken. Wish I could say the same for the pull ups. The last set was the only unbroken set. I do like doing extra on the bike to be sure I get the work in. However I left ahead of Jen on the last round and she was done with the run of 400 before I was done with the 800. Still need to do some figuring.

Jen and I did this together. She finished in 23:39.

21 - 15 - 9 sit-ups, push-ups, body squats, burpees

Met-con = it has been a while since i have cross fitted

21 - 15 - 9

Sit ups, push ups, bodysquats, burpees

1 - 3:08
2 - 2:46
3 - 1:48

My back is killing me from all the driving over the last three weeks. At least I hope it is the driving. I have not hurt this bad for a long time. I am going to do the WOD tomorrow come he-- or high water we shall see.

100ft lunge, pull ups, sit ups

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

1 - 1:54
2 - 2:21
3 - 2:43
4 - 2:34
5 - 1:50 = Total 11:24
6 - I think I missed this round. I wrote the work out on the board but I think I forgot to write down to 6. I am so torked right now I can hardly stand it. This is the first time I have not finished a work out since I started this stuff having to adapt. AHHHHH!!!!!

My guess is that the last set would have taken my about the same time or a bit faster. So as a guess possibly 1:40 on the set for a 13:04. This still has me fuming.

Jen came in and did this one with me as well. She used bench as assist for pull ups but was doing 5 with no help then went into the rest of the set. Time 15:11

Looks like I will be finding an off day to do this one again.

AHHHHHHHHHHHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Almost Day off, push ups, sit ups, body squats, burpees

Well planned on day off but the rain was hammering this am. Got in for morning practice and we ran inside. After 4 laps we did 4 rounds of Sit ups, push ups, body squats and burpees, 25 per set and then run a lap. I stayed at the front door and did the sets with the kids as the groups came by. I ended up hitting 100 push ups, 100 sit ups, 75 body squats and this is the crazy one 130 burpees. I was shot after this one was over. Imagine.....

Back still hurting but better than yesterday. The awesome Dr. L. has recomended a Backectomoy. Thanks Dr. L..

http://www.youtube.com/watch?v=7igFN5e1A1w

Bike 30K

Bike 30K

Biked 20.25 miles today. From home to red barn loop to 32 then over to max loop to three whistle bridge then home. Jen went 18.2. We are both shot. My back is killing me the last few days. Today it is a little better but not much.

Complete AMR in 15 minutes as you can of: 50 pound dumbbell Push jerk, 5 reps, 7 Box jumps, 30 inch box

Complete as many rounds in 15 minutes as you can of: 12 rounds

50 pound dumbbell Push jerk, 5 reps

7 Box jumps, 30 inch box

1 - .53
2 - missed hitting the watch here, roughly 1:18 for 2 and 3.
3 - 2:36
4 - 1:18
5 - 1:31
6 - 1:10
7 - 1:20
8 - 1:23
9 - 1:14
10 - 1:25
11 - 1:18
12 - .53 Finished this round at 15:06 so went 6 seconds over but finished the round

This one was a burner. Jen came in after morning practice and Ashley Lawson came and did this one too. She and Jen were on 26 inch box and I was on the 30. They used 20lbs dumbbells and I was on the 50's. My back is hurting pretty good today I guess from coming off the pull up bar yesterday. I did a few warm ups with the 50's on the push jerk and was sure I was going to have to scale down. Once we got started I got in a grove and things went fine. Back still pretty sore I will get some alieve in me and hang upside down a few times. We shall see how things go.

Ten rounds for time of: 10 pull ups, 10 dips, 10 sit ups, 10 squats

Ten rounds for time of: 19:40

10 Pull-ups

10 Dips Did not have rings so I used dip rack

10 Sit-ups

10 Squats

1 - 1:13
2 - 1:20
3 - 1:34
4 - 1:53
5 - 1:52
6 - 2:15
7 - 2:12
8 - 2:37
9 - 2:49
10 - 1:50
Total = 19:40

This one was solid though my head still was not right as with the last few workouts. All rounds as RX'ed. All sets were unbroken no pause or rest. All rests were at end of sets. Rounds 3 - 5 I took roughly 20 to 30 seconds rest so my times were pretty consistant on exercise if I was to guess. After round 5 I was taking close to 50 seconds to 50 seconds + rest at end of rounds. So again I think my rounds were pretty consistant on exercises. I wish I had splits on rest and on tasks.

Jen did the work out as well. Pull ups were with a bench toes hooked. Dips were the same with bench under toes so full range of motion was done just with aid.
TIME TOTAL = 26:39

Out of town at parents, Thruster, Push ups, Body Squat, SDLHP, Sit ups

For time: 11:15

21 - 15 - 9

Thruster = 90lbs
Push Ups
Body Squat
Sumo Dead Lift High Pulls = 90lbs
Sit-Ups

1 - 4:54
2 - 4:11 took 30 second break after round 1
3 - 2:09
Total 11:15

Thruster and SDLHP were done with a very old set of weights of Dads. Used 90 lbs on a smaller bar than olympic size. Need to get back to main site workouts. My head was just not in this one.

Jen did 25lbs curl bar.

Unpacking From Trip = Body Squats Situps LATE

4 Rounds for Time:

25 Body Squats

50 Situps no foot hold

Back is killing me from all the driving. Needed to get something in.

1 - 1:52
2 - 2:53
3 - 3:09
4 - 2:48

Overall = 10:43

6/29/10 Vacation 150 Burpees for Time

For time: 15:58

150 Burpees

This one was inspired by Amanda Mc., she is a stud. She finished in 14:32.
I finished in 15:58.

Jen ran 4 miles before we did this and she adapted to 75. She finished in 8:29.

Just feel exhausted feeling drained. Tons of hiking in the heat today though the sights are beautiful.

6/28/10 On Vacation Adaptation work out

5 rounds for time:

10 Thrusters = 25lbs dumbell for me and 10 for Jen.

20 Push ups feet elevated 30in = Picnic Table

30 Sit ups no foot hold hands to feet and back over head.

1 - 1:48
2 - 2:30
3 - 3:11
4 - 3:36
5 - 3:08

Total = 14:15

Did this at the camp site with Jen. Many a camper walked by wondering what the heck we were doing. Decent work out. We hiked several miles after into the canyon at Petit Jean Arkansas State park to see the waterfall and then to bear cave.

Yesterdays pull ups have killed me. My back is hurting pretty good all over and my right forearm that has given me trouble for months is on fire. When I stretch my arm straight out and bend my wrist in, the back of my hand burns like I have nerve damage. I am falling appart.

Ten rounds for time of:

Ten rounds for time of: 28:20

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

One word to describe my performance on this one........ PANZY.................I did the first set as RX'd then I fell to pieces Failed set after set even after lowering weight. Finally by the last three sets I dropped the weight to 15 lbs and got these sets finished but had to cheat. Small kip on the set of 5 and small kip on the weighted. Grip was begining to fail by the last 3 sets too. At one point my wife looked at me with a smile and said I think if you use the 3lb dumbell you could finish your sets. Ahh, the honest of your true love.

Sets looked like this 1= as RX'd, 2 = 45lb failed at 3 strict, 3 = 30lb failed at 3rd strict, 4 = 20lb failed at 2nd strict, 5 = 20lb completed all in set with small kip in restricted, 6 = 20lb failed at 5th strict, 7th = 20lb failed at 3rd strict, 8,9,10 = with 15 lbs completed with small kip on strict.

Jen came in today. She is vey sore after yesterdays and with the pull ups we scaled her to 3 assisted pull ups and then flexed arm hang till fatigue.

Five rounds for time of: 40 Double-unders, 30 Box jumps, 24 inch box, 20 Kettlebell swings, 1.5 pood

Five rounds for time of: 20:08

40 Double-unders = Subbed in singles doubling number of reps so 80 reps.

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood = 55lbs

This one was tough but was a blast. We had the Bandy's and the Bayless's going all at once. Daniel set up 4 stations. Good times. First round Daniel and I were flying going head to head. It hit me about half way through the jumps we had 5 rounds so I told him I was backing down. We both had gotten caught up in the moment. I was on the ground when this one was over so I am glad I backed off a bit at the beginning. I took a bad fall on the second round of box jumps. I was not concentrating and I came down hard on my left foot at the top of the jump on the box. The box spun before I could get my right foot down. The box flipped and I ended up tied up like a goat in a fence the dang thing. Busted my right fore arm pretty hard. Got a pretty solid cut and bruse. I did not pause very long I was pretty fired up for breaking my concentration which probably helped. I just held my arm at my chest for a few jumps while the pain went away.

Jed did the workout as RX'd. She did awesome! Her Double unders killed her. She stuck to her guns and did them all. I would guess she did more total jumps than I did by half. The rope has brused her arms and legs. I was proud of her. She is still a little tentitive on the box jumps.
TIME : 34:39

The girls have joined Cross Fit today. They seemed to have a blast. They asked to do it again and even started requesting different things like rope climbs.

They did the following.

TIME : 3:32

3 Rounds
10 box jumps 12"
10 meter bear crawl
10 meter forward rolls to a standing position
5 push ups

Three rounds for time of: 50 pound dumbbell Thruster, 15 reps, 30 GHD situps

Three rounds for time of: 9:33

50 pound dumbbell Thruster, 15 reps

30 GHD situps

.....split...... time..... Round split
T ___33. ____33.
G __1:19____ 1:53 _____1:53
T __1:58 ____3:51
G __1:45 ____5:37 _____3:44
T __2:11 ____7:49
G __1:44 ____9:33 _____3:56

Daniel Timed splits while I was on. Good work out today. I did not do hand to ground on the GHD I reached to a blocking dummy pad on the floor to get extension but not stress back. GHD's were unbroken. Thrusters were round 1 un-broken, round 2 = 10 and 5, round 3 = 9 and 6.

Jen used the 25lbs dumbells and did not touch the ground on her GHD's but did them similar to mine. TIME 10:55.

"RJ"

"RJ"

Five rounds for time of: 53:50
1= 9:49
2= 10:39
3= 11:58
4= 12:00
5= 9:21
TOTAL = 53:50

Run 800 meters as usual I doubbled distance and biked. This is what hurts my time. I am cranking on the mountain bike and am coming in at 4min to 4 min plus. I know if I could run with out killing my back I could cruse in at sub 3:30 or way faster. Just don't want to rob my self of the same stress of running since I am on the bike.

15 ft Rope Climb, 5 ascents

50 Push-ups

Jen's Time : 57:27

800 meter run
4 x 10ft rope assents
50 pushups from knees.

Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet, 21 Burpees

Five rounds for time of: 13:15

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

Let trailing knee gently kiss the ground on each lunge

This one was rough on me. I just did not seem to have good steam. After round two my lunges were all over the place. The last round Danile saw it as I would lunge down the bar would sink to my head then I would have to thrust it back up. I finished the last 10 feet of the last round lunging with the bar on my shoulders. I dry heaved in round three during the burpees which cost me some time.



Jen did this at home. First two rounds with 45lb bar, last three rounds with ends taken off.
Push ups were on knees for burpees.
16:54

Overhead Squat 1-1-1-1-1-1-1 reps

Overhead Squat 1-1-1-1-1-1-1 reps

Met Danile on this one he did awesome and PR'd I just jacked around with my form. Starting with really low weight working up to 125 lbs. I did get stupid and tried 140 and went down.

I finished up doing 5 rounds of 10 reps butterfly kip pullups palms away something I am or was terrible at when starting this because of my shoulder but in truth never have been good at these I have always done curl ups palms facing me. Each round I finished with 10 feet elivated push ups.

6/19/2010 Family Scramble at Ritter Springs Park

Family Scramble at Ritter Springs Park

Jen and I did this with the girls. Emily and I were partnered up again and Jen and Anna. This year Emily and I got it done. We were 2hours and 38 minuts finishing 11th. I was so proud of Emily she wanted to run so bad but kept encouraging me saying dad we don't have to run I don't want you to hurt your back. She had me so fired up but the last event I let her set the pace and we ran back to the headquarters. Probably 3/4 of a mile or more. I am pretty sore from running but it was awesome sharing that with her. She encouraged me the entire time on the run I was so proud of her.

10 muscle ups, 10 forward rolls, 20 one legged squats alternating, hand stand walks 20 yards

Three rounds for time of:

15:15

10 Muscle-ups

10 Forward rolls

20 One legged squats, alternating

Handstand walk 20 yards

This WOD was fun. I am frustrated the other day I was able to do muscle ups and today nothing doing. I had to lower rings to head level to get them done. The forward rolls were fun. So dizzy I could barely stand but I blew threw these. The one legged squats were my bain. I was so slow on these the pace was at a crawl. I only put 3 fingers on a verticle jump box for balance. Did better than last time on the handstand walks. Still only made it 4 or 5 steps with the hands before coming to a sweating heap on the ground. It was nice having Andy on this one. He would catch me on the squats and we were on the handstand walks together. Andy's crashes were more valiant than mine.

Rows (SDLHPs) and Wall Ball Shots

For time: 21:39.72

No rower…1 SDLHP (45#BB) = 10m rowed

Row 2K = Subbed in SDLHP 45lbs Kettlebell 200 reps, 75, 75, 50

50 Wall-ball shots, 20 pound ball, Can't remember sets Blasted my elbow on the AC wall box

Row 1K = Subbed in SDLHP 45lbs Kettlebell 100 reps, 50, 30, 23 did to many here

35 Wall-ball shots, 20 pound ball, 25, 10

Row 500 meters = Subbed in SDLHP 45lbs Kettlebell 50 reps, 25, 25

20 Wall-ball shots, 20 pound ball Unbroken

This one was rough. By mid way through I was struggling. Daniel and I were right together through most of the reps. As usual he pulled away at the end. He and I both were so exhausted by the end we were down for quite a while. I could barely lift my arms for the first few hours. It is now 5 hours later and I am just now feeling better but still draggy. I possibly could have gone a little faster but I don't know how with the way I was feeling. Emily hit Owen while swinging on the rope and I had to deal with that in the first round. Plus busting my elbow, I took rest when I normaly would not have with this. Possibly 20 seconds faster with out this deal.

Jen did this at 7pm. She did 30lbs with tricep bar and 2.5 plates rows, She used a 10 lb med ball for the wall balls and did them on the brick out front. Time 24:11.28

SDLHPS and Body weight Bench Press

For time: 38:10 yea this sucked. I did loose 4 lbs of sweat during the work out.

Row 500 meters sub in 45lbs sumo deadlift high pulls 50 reps, unbroken

Body weight Bench press, 30 reps 185 lbs, 6 sets of 5 reps

Row 1000 meters sub in 45lbs sumo deadlift high pulls 100 reps, 50, 50, 50

Body weight Bench press, 20 reps 185 lbs, 4 sets of 5 reps

Row 2000 meters sub in 45lbs sumo deadlift high pulls 200 reps, 50, 50, 50, 30, 20

Body weight Bench press, 10 reps 185 lbs, 9reps then 1 after a minute.

I knew going into this it was going to take for ever. I have not benched press seriously for 4 plus years. I had to do sets of 5 on the first two rounds. The last round I was so torked that it had taken me so long I got nine reps in and did the 10th 1 minute later. The high pulls were tough but the bench is what got me today. I am happy that I did more reps of 185 lbs than I ever have before. I also did them all full range flat back.

Jen did the work out today. She did pulls with 30lbs curl bar, and benched the bar.

"Elizabeth"

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Time: 8:32

Workout went great as RX'd. Despite back hurting pretty bad the last few days I strapped the belt on tight and went for it. Seemed to do just fine. Daniel and I were in sync the whole time. This was awesome to push each other. Daniel pulled away on the cleans last round and finished about 30 seconds ahead of me. Funny how fast that 30 seconds moves. Even better Andy Love was in today. So the three of us were on at the same time.

Jen and Jenni went at the same time. Jen did 45 lb bar, and did ring dips with a bench to rest toes on similar to pull up set up. She finished in 6:20. Nice to work out with my wife I hope she starts to get addicted as I am.

15 rounds for time of: 5 pull ups, 10 push ups, 15 body squats

15 rounds for time of:

10:32

5 Pull-ups

10 Push-ups

15 Squats

1 - 3:18
2 - 6:24 = 3:06
3 - 10:32 = 4:08

Went smooth I just need to get mentaly tougher I know I could have gone faster. I need to get a rythm in the pull ups. With only 5 I could not seem to get in a grove. A plus here is that I was going deep on these and getting a huge range of motion. So much so my grip was suffering at the end. By the end I was dreading jumping up just to grab the bar to start the pull ups. Quite a change from April. All else was full range of motion. I kept my hands off my legs on the body squats and went deep to open hips at the top. First 10 rouunds I did standard wide to mid range push ups. The last 5 rounds I went to a military push up with elbows at side working triceps. Good workout.

Jen came in with me today. She went 20:43 and used the bench to hook feet on for Pull ups. She liked this better than the jumping up. First 15 push ups were regular then she moved to on knees. Body squats were not parallel but she is getting better. I doubt I was going any deeper than she is my 5th workout. Great work Jen.

As many rounds in 12min, front squat 185, Chest to bar, double unders

Complete as many rounds in 12 minutes as you can of:

5 full rounds, finished squats round 6. Daniel and I finished 6th round after time. Little frustrated i think/know i could have gone faster. I think being sick and back hurting hampered this WOD.

185 pound Front squat, 5 reps = lowered to 135 lbs

10 Chest to bar Pull-ups = remember to widen grip!

20 Double-unders = 40 singles

Back has been on fire the last two days and I think I got a touch to heat exhaustion Tuesday. I have been sick the last two days as well.

Just did 135lbs on the squat I know I could have done the 185 just wanted to be careful.

Chest to bar got me the first set my mind was not ready. For some reason with the bar in front of me from the squats I just could not get in a rythm. I dropped 2 times in the ten and was struggling getting to my chest. I dropped the bar to the floor after round two and widend my grip and blew through the last few sets getting way high enough.

As usual did singles on the jump rope but doubled the number so I did 40 per round. I did by the end start trying some double unders and was getting them. Good signs.

Back feeling a little better but sore. Pain down the legs as usual.

Jen came in and did this one with us too. She finished 4 rounds and started 5th. By the way boys I wanted to brag on the wife here she can move through the double unders.

Northwest Regional Event 4

Northwest Regional Event 4

For time: 24:22

Row 30 calories = subed in 30 burpees
95 pound Thruster, 30 reps, screwed the first set up and did the first 25 with out going parallel. ALL OTHERS AS RX'D
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood = 55lbs

Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood = 55lbs

Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood = 55lbs

This was a great one. Time was not great but I did everything as RX'd except for jacking up the first 25 thrusters. Flew up the rope climbs. I wore the weight belt again as the I have the last few workouts just to be careful with my back. Yesterdays squat cleans put me in some pain. Still it is great to do these as RX'd.

Jen came today and did great. She climbed up the rope with little problems. 2 assents the first set, 2 assents the second time and 1 assent the third round. I was very proud of her. She did all burpees as rx'd. The first 15 were real push ups then she switched to knee push ups for the rest. She did 45 lb bar for thrusters, Jen did struggle getting to parallel here legs are hurting pretty bad for her 4th day of crossfit, and 25 lbs kettlebell swings. Time was 26:52.

South Central Regional Event 4

South Central Regional Event 4

For time: 14:15 Had to stop in the Hand Stand Push ups and strip out shoulder.

10 Muscle-ups Got 5 reg. first time ever in a workout! Then switched to lower rings same form though.

15 Handstand push-ups These sucked today. Left shoulder hurting from yesterday.

155 pound Squat clean, 20 reps as RX'ed!!!

Run 550 meters = as usual adapted and biked 1100.

Dry heaved for first 400 meters on the bike. Yea that sucked.

Jen did the work out too. She was hurting pretty bad. She ran 5 this am pretty hard.

135lb overhead Squat, pull-ups, 21 - 15 - 9

Three rounds, 21-15- and 9 reps, for time of:

9:59

135 pound Overhead squat = this really gave me problems today 95 lbs

Chest to bar pull-ups

This workout sucked today!!!!!!!!!!!!!!!!!!!!!

When arms were over head I had control of the 135 lbs fine. With any weight I would head down to paralle and my body would just stop and not go any further. I dropped the weight to 95 lbs and still struggled but forced throug it not doing anything on this well. I dropped the weight several times had to re-rack 3 times. Nocked the dag gum safety bar out one of the three times and threw it across the room while fixing the problem. Just not good over all.

Thanks for the help re-racking the weight Danile I owe you.

The only good thing was the pull ups. The 21 were not unbroken but the other sets were. The last set I struggled getting to chest the last 2 or 3 were to collarbones.

The other good thing about today is that the McCullah's and the Baylesses were there with all the kids in the room. What a great time to have everyone around. Jennifer has completed her third crossfit workout. Great job Jen.

"Randy"

"Randy"

For Time:

6:03

75 Pound Power Snatch 75 Reps

This was another great one. I looked at my watch at 4:40 with 30 left. I though for sure I was going to get 5:30 or close. I just did not have the steam. It is 3 hours later and my legs and fore arms still feel weak. Jen came today and did the bar with no olympic ends she did 75 and finished in .

800 meter run = adapted and Biked 1600 meters

Four rounds, each for time of:

800 meter run As usual doubled and biked 1 mile. Did on Track with Jen.
Rest as needed between efforts.

1- 3:26
3min

2- 3:27
3min

3- 3:20
3min

4-3:21

Jen ran 800 I biked 1600 meters. We finished together on all. This was nice for both of us. I pushed hard on the bike. Nice cardio work out. I have never done this on the track before on a bike. It was cool to see the splits. I seemed to only be able to hit 53 on the quarter which was a slow time for me in High School. The half was at 1:42 to 1:43 so still a world class type olympic half mile. The next two laps staying consistant is was the key. I can't wait until the next round I would love to see if I can hit 50 or sub 50 per lap on the bike.

Shoulder Press 5-5-5-5-5 reps

Shoulder Press 5-5-5-5-5 reps

1- 90
2- 110 felt like I was not ready
3- 100
4- 110 only got 4 and I would guess 7/8ths just could not lock out the arms.
5- 105

Did this at home with Jennifer. We used the dumbells here in seated postion at end of bench. This was surprisingly tough. Arms were fatigued for several hours. Wayne and I took the girls fishing and hit Millers Cat fish pond all the girls caught 3 and Anna caught 4. Each girl caught one at least 2 plus pounds. Anna had the biggest at 3 plus lbs I could barely get my hand around this thing to take the hook out. She and Delaney lost one that snapped their line. These were probably 5 lbs fish that they lost. The girls had a blast. We fished until 9:30. Did not get to bed until 12:30 with all the fish cleaning and eating. We were all beat. The sky was amazing we were surrounded by electrical storms.

"The Seven"

"The Seven"

Seven rounds for time of:

38:34

7 Handstand push-ups

135 pound Thruster, 7 reps As RX'd

7 Knees to elbows

245 pound Deadlift, 7 reps Dropped weight today did not want to push my luck 215lbs

7 Burpees

7 Kettlebell swings, 2 pood, Dropped weight here to just to be safe, 55lbs

7 Pull-ups all unbroken Pullups are getting stronger and stronger. Did one set over hand.

Met Daniel and Jenni again today. Jen went with the girls and Robin and Abbie to Steal your dollar city. They did the Andy Love WOD.

This workout was awesome. Two hard ones in a row. This one had me gassed by round 2 with sweat dripping off. Daniel and I were neck and neck through 5 rounds and then he got about a minute or so ahead of me. He was doing everything prescribed though and I scaled to be careful with my back. I did dead lifts as RX'd yesterday and with the volume today I wanted to error on the side of caution. Still got one heck of a workout in. The thrusters got a little sloppy by the end not going to parallel but doing them as RX'd was a nice feeling. They were the part of the wokout that I dreded getting to. For some reason they were in my head. Still fired through them though pretty solid. In the later sets when form was bad my form did get better as I went through the set. I think I am still just aprenhensive about my back. Which is a good thing.

I did get home and pushed a huge bolder up the hill in the wheel barrel. This torked my back so I am in a little pain now. I will hang several times tonight and tomorrow and keep the alieve pumping in me.

"NUTTS"

"Nutts"

For time: 31:47.6

10 Handstand push-ups still did verticle but did not use feet at all. Blew through these.

250 pound Deadlift, 15 reps Did 235 quite an improvement. Still worried about the back.

25 Box jumps, 30 inch box This was awesome, teamed with Daniel. He jumped then I jumped.

50 Pull-ups Sets, I did 25, 15, 10

100 Wallball shots, 20 pounds, 10' , Sets of 25 would have liked a split on this.

200 Double-unders Scaled and did 400 singles

Run 400 meters with a 45lb plate. Was going to do stair steps with weight and got torked after 10 and walked the 400 meters with the weight. I ended up walking to far. I wanted to be out there to push Daniel. We both were hurting. We finished together.

This was a rough one. Jennifer and I met Daniel and Jenni, This was a great time with everyone in the gym at once flying around. My wonderful daughter popped Daniel in the head while swing on the rope while he was doing his double unders. We were both ready to puke at the time. I got so mad at her for not following directions and hitting him I was able to finish the jump rope section pretty solid. As I stated above I finished with Daniel. We were both hurting but this one had put it on Daniel. He has stuck with me several times in the past when I was toast. The least I could do was stick with him and talk him threw the end of this one.

It was great having my wife with me today. I hope with the help of Jenni we can get my Jen in the game.

5/29/10 State Track

State Track

Went out side today 21 - 15 - 9 for time of.

9:59

Lunges, Knees to Chest, Hand stand push ups

Lunges were 21 per leg so 42 total same for each set.

5/28/10 State Track

State Track meet posts

Friday morning I did 20 minutes on the stationary bike.

Then 4 sets of 100 crunches
and 4 sets of 25 push ups

L-Sits, Good Mornings, Abmat sit ups, Back Extensions

Three rounds for time of:

18:06.59

60 seconds L-sit

45 pound barbell Good mornings, 30 reps

60 Abmat sit-ups

25 pound plate Back Extensions, 30 reps

1 = 6:02
2 = 6:37
3 = 5:26
total 18:06.59

Met Jenny and Daniel at 8:45 this morning. Workout went well. I was a little concerned about back on the Goodmornings but I felt nothing. First round I was getting in the grove and then second round I went to the wrong station after the L's, cost me the extra time. I just did not seem to be very focused the first two rounds. When I hit the sit-ups in round two I got the rythm going and dropped the hammer on round three. The L-sits sucked. Barely kept legs up for any amount of time. Several times just went to knees bent at 90deg angle. Have to work on these. Heading to Jefferson City today for State Track.

"FRAN"

"Fran"

Three rounds,

21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

7:35

This one is awesome! I screwed it up though. Daniel were going to go this afternoon because I had a dentist appointment. And Danile had an appointment after practice. I decided to skip breakfast and eat after the dentist and practice. Daniels appointment got canceled and we did this after practice. Jen brought me something to eat but my body did not have enough time to process with 15 minutes from consumption to work load. I wore out in the first round. Good of the workout is that I did do it precribed. The pull ups were unbroken for all sets. I also used a belt today for back stability. We shall see in the next few hours if it paid off. I had to take the belt on and off which cost me time. Goal for next time is 6 min or under.

LESSON FOR DAY = NEVER SKIP BREAKFAST!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!



Tuesday May 25th 2010

Back Squat 5-5-5-5-5 reps

Did this Tuesday and went light because back was feeling pretty decent. I knew what we had the next day and did not want to blow the opportunity. Just went 5 sets of 135, going A to G as deep as I could go. Felt good.

"J.T."

"J.T."

For Time: 13:39.98

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Met Daniel at 8am this morning "Sunday after Sectionals" Workout went well. Hand stand push ups are as good as last workout but still using toes to get through when fatigue sets in. This one was a burner!

Run 400, 50 Squats

Four rounds for time of:

13:16 I think. I let Emily time something today and she cleared my watch.

Run 400 meters = Subbed in 800 meter bike.

50 Body Squats

This was a great one. Danile, Clayton and Amanda and I hit the track for this one. After todays I am thinking doubling the distance is a little on the long side to even things out. Either way it was a tough one. I hit the bike hard and my legs were fried for the first round of squats.

185lb shoulder to over head 20 reps, 40 burpees

For Time:

4:56

185 pound barbell, Shoulder to overhead, 20 reps Scaled back to 95lbs for just shoulder press.

40 Burpees

Scaled back huge on the shoulder to over the head. My back was killing me yesterday after the rope climb work out. Not sure if it was the RX'ed Thrusters or the few times I came down hard from the rope. Either way I was and am sore. Daniel suggested scaling way back and just doing a shoulder press with no hop. He thinks and I agree that any time I pop the hips on something I am putting too much pressure on the disks. We shall see. Over all not a bad work out. I needed yesterdays and todays. I keep getting new parts that hurt like crazy from the workout Tuesday.

Annie

"Annie"

For Time:

6:23

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Nice break from yesterday. Felt great to just cut loose and go. Still can't do doubble unders for squat! Subbed in regular jumps but doubbled number of jumps. 50 = 100 etc.

Back really hurt bad today from the work out yesterday. Not sure what did it the Thrusters or coming down hard a few times from the rope climb.

Tommy V

"Tommy V"

For time:

Total : 49:25

115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Round times:
1 - 21:18
2 - 15:13
3 - 12:54

Daniel did this in 20 something minutes. I don't know if it is just that I started or I am fatigued. The rope climb killed me. I flew through the Thrusters and did with prescribed weight. The Rope climb tore me up. I took Daniels advice and wore sweat pants and taped my ankles. I used leather work gloves and taped my wrists. The time suffered due to having to tape fingers and palms of gloves. The rope was burning through the leather. Some boys came into workout and asked about what I was doing. I visited a bit with them. I might have gone a little faster not having talked to them but the opperative word there is MIGHT.

Reguardless I finshed this sucker. When I finally finished I was on the floor for 12 minutes with sweat burning off me. This one was brutal on me. I have no idea how Danile did bench press after this thing.

Clean and Jerk 1-1-1-1-1-1-1 reps

Clean and Jerk 1-1-1-1-1-1-1 reps

Did this at 10:30 at night. With track banquet and CC meeting this morning trying to get paper work together I was worn thin. Back hurts but has been manageable. I just went through the motions on this one to get the reps in. I started with 95lbs and finished at 160lbs. I failed at a 165 lb attempt.

1 - 95lbs
2 - 95lbs
3 - 115
4 - 135
5 - 145
6 - 155
7 - 165 fail, got about 1/2 extended over my head and could not seem to finish
8 - 160 this went up easy. I think I was just to worried about hurting my back on these sets.

"EVA"

"Eva"

Five rounds for time of:

44:47.70

Run 800 meters = Subbed in 1 mile bike Clocked this am and it was 1.2 miles on the bike

2 pood Kettlebell swing, 30 reps = Scaled down to 50

30 Pull-ups

Round Times:
1 = 7:29
2 = 8:24
3 = 8:51
4 = 9:50
5 = 10:12

This was a rough one as I expected. Of course bike was unbroken. The Kettlebell was unbroken as well. Need to do 60 plus lbs next time or even work for the 70's. I did feel a twinge two or three times mid back so it was a good idea I scaled down. The pull ups were broken into sets. First set was 15 and 15. next four sets were 3 sets of 10. For those of you counting I puked after this one too. That makes two workouts in the last two weeks. I have to get tougher 7:30 to 10:12 sucks.

"Karen"

Did this 5/13/10

"Karen"

For time:

7:22

150 Wallball shots, 20 pound ball

Broke it up like this:
50
40
31
29

Daniel and I started in the BMS gym on the backbord but the foam rubber bumper on the bottom of the goal would catch the ball sometimes and pop it back in my face so after the first 50 we moved over to the wall and finnished. That probably cost us a little time. Next time, I would like to stay in one spot and break it up 50, 50, 50. Daniel wrote this but it summed it up well.

five rounds for time 5 muscle ups, 135 lb PC, Run 220 meters

Did this 5/12/10

Five rounds for time of:

14:47

5 Muscle-ups = Set these up so rings were just at shoulder level still working on form.

135 pound Power clean, 10 reps did 6 of 135 back is killing me from day before dropped to 125 then last two round to 115 lbs.

Run 220 meters = Biked 440 meters

7 rounds for time, 10 HSPU, 10 x 45lbs Dumbbell SQ Clean, 10 L pull ups

Seven rounds for time of:

30:07

10 Handstand push-ups

45lb dumbbells Squat clean

10 reps 10 L-pull-ups

This one killed me not sure why. I have been exhausted for the last week plus. Maybe it is catching up with me. It was all I could do to finish. I flew through the first round done in about a minute after that the gorilla jumped on my back. I got 20 of the L pullups then I degraded to regular pull ups trying to keep my knees up. With the squat cleans I had to use the 40 lbs because Danile had the 45's. Probably a good thing. Hand stands went smooth I kept the same routein with the high safety bar and hooked toes over. Barely used toes at all. Getting better.

95lb squat clean, 20 sit ups.

Complete as many rounds in seven minutes as you can of:

95 pound Squat clean, 10 reps

20 Sit-ups

I was at camp at Millers ranch for this one. I had to use a 100 year old fence post for the squat cleans. It probably weighed 70 lbs. The one I thought weighed 95 lbs was to big to get my hands around. I got through 6 + rounds. I also did not have an anchor for my feet on the sit ups. Ithink this effected my sit ups.

Dumbell Dead Lifts, Hang Cleans, Push Press and Squats

Five rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Round 1= 30lbs
Round 2= 35lbs
Round 3= 40lbs
Round 4 = 45lbs
Round 5 = 50lbs

Nice to have a decent one where I could focus on lift instead of blocking out pain. Danile and I did this after the meet. Pretty decent. I could have gone heavier but after last night and with the low back stuff I stayed light this time. Squats were good and deep tail to ground just about. Those felt good.

Barbara

"Barbara"

Five rounds, each for time of:

20 Pull-ups All rounds unbroken. First time.

30 Push-ups

40 Sit-ups All unbroken

50 Body Squats All unbroken

Rest precisely three minutes between each round.

Round
1 = 2:55
2 = 3:12
3 = 3:04
4 = 4:09
5 = 3:53

Total time = 16:33

This one was awesome. First time I think I have done pull ups as prescribed. The only part of work out that was not unbroken was the push ups. Great day! Most of this was unbroken. The push ups were the only thing that broke me. I was so exhausted after droping the hammer on round 3 that I failed out on the push ups. I was hurting bad. Collapsed on the recovery. Seemed to get back in the grove on round 5 but 5 was still to dang slow. If daniel had not been finished and cheering me on I would have taken longer I think. This one broke me down. You boys will love this I was dry heaving out the truck window on the way home after this one. I think the late hours of this week took their toll. By the way we won Conference on both sides guys and girls last night.

21 - 15 - 9 reps for time 95lb barbell squat snatch, Chest to bar pullups.

21-15-9 reps for time of:

12:00 I think aparently my watch did not stop when I looked it was 12:10 but it did not stop. Might have been a little faster or slower than 12:00.

95 pound barbell Squat snatch

Chest to bar pull-ups

Not bad today. Shoulder still pretty sore as usual in the spring. Little trouble going to wide on Snatch with grip plus the closer I keep hands in the better on my back. Back is pretty dang sore tonight after this work out. Stomach hurting because of that. I will hang upside down and do crunches and stretches to get ahead of it. I have to admit I loved this one the snatches were awesome. Did not go parallel as prescribed still pretty nervous about hurting the back.

Run 5K = Doubled bike 6.2 mile bike on hills

Run 5K = Doubled distance and biked 6.2 on hills about as hard as I could go.

I can tell it has been a while since I have been on the bike. Jen drove the route so that I knew when I hit the distance.

Time was 25:23 this sucked. Pretty much a world class 10k running time but my reer is on a bike. Need to hit the bike more often this summer for hard routes. Being on a broken down mountain bike does not help.

Biked from high school to house

Subed in 1000 crunches and 200 push ups.

HSPU, PU, KB swing, Situps, Burpees

For time: 18:01

70 Burpees = 4:45 unbroken

60 Sit-ups = 2:07 unbroken

50 Kettlebell swings, 1.5 poods = 55lbs; = 2:31 unbroken other than Danile throwing the 55 at me so I did not have to hold the 50 and a 5lb hand weight.

40 Pull-ups = 4:29 10,12,10, 8

30 Handstand push-ups = 4:07 10, 15, 5 pretty much to failure each time. Tried to keep one minute recovery roughly. Daniel helped to get feet hooked this helped a ton. Thanks Bayless.

Push ups same as last time but set safety bar higher so only toes were over on the downward stroke. I used my toes to assist on push back up. These were way better than last time but still not doing them totally correct.

35 seconds faster this time but the order was backward. The hand stand push ups were murder at the end. Overall a better effort than last time though I had been sick and back hurt. This one goes to Clayton. 1 dozen Krispy Kreme doughnuts kicked my tail I was feeling them all day burning through my system. I have not been this physically spent for a few weeks at the end. Awesome. I had sweat rolling off for 20 minutes. Heart rate was 130 after 90seconds being done. The ticker seems to be getting into shape too. We shall see. Took splits this time on rounds trying to break the system down for more goals.

5 sets of 3 front squat

Front squat 3-3-3-3-3 reps

1-135
2-155
3-175
4-195 1 good 2 sub par
5-185 1 good 2 sub par

short one today but needed. Lats down spine felt like they were going to pull. I did test a little today. The leg strength is coming. Just went to heavy for as early as it is in my training. Back does not hurt any worse than normal right now. Good sign. Good to work with Daniel he keeps me under wraps. I started to think I could go higher earlier. I wanted to hit 205 today but he kept reminding me why I was there. Thanks Daniel.

HSPU/Pull ups/KB swing/Sit-ups/Burpees

For time:

18:36

30 Handstand push-ups, Adapted a little today here did almost inverted push ups. Just less than full hand stand push ups.

40 Pull-ups Broke into 3 sets 20, 15, 5

50 Kettlebell swings, 1.5 poods = 55lbs

60 Sit-ups

70 Burpees Yea these sucked as bad as it sounded.

Just a few disappointments today. Wish I was on with the full hand stand push up. Because of being sick for a few days and being sick Monday night I did not push as hard as I think I could have. I rested a little more than usual. I was just a touch apprensive to get tossed backward again. Back has been hurting but yesterday no worse than usual and tonight seems to be no worse either. We shall see after tomorrows squats. Improvement over a few weeks back I no longer reach failure with the pull ups like I used to. I have my kip down pretty solid but either way no more failure and assists with bench or jumps.