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.

Wall Ball and Muscle Ups

For time:

14:20

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

This one was awesome. I seem to have a groove for the wall ball Daniel started before me and I caught him on the wall ball. Rings are not bad. Daniel set them to a height so that I started in knee position, pulled up to start with only toes behind and on ground then lifted body and feet off ground in a dip motion. I hope to get these to a full muscle up soon. I was sick last night at the meet and my back was hurting pretty good. I was worried about today WOD. We will see tonight but I feel pretty good. Great to be back in the room with Bayless seems to have been a while though it was not but a few days.

"PAUL"

"Paul"

Five rounds for time of:

20:19

50 Double unders Did 100 standard jump roap

35 Knees to elbows

185 pound Overhead walk, 20 yards Did 135 lbs power clean to chest then jerked over head

This one was solid. Wore me out but still had to sub in some stuff. Still suck at double unders, Knees to elbows again was not great, fatigued fast by second set could barley get legs to arms, by last set I was just getting them to my chest, Back still sore but the 135 lb cleans felt good, 135 went over head fine, once it was up the walk was easy. Still need to work on the double unders. Wierd both Daniel and I struggled with grip strength on knees to elbows, I ended up having to use straps. Clayton had trouble with cleaning I wonder what we have done that has hit the forearms so hard.

COMBO

I have missed the last two days due to a nasty head cold. Workout Wednesday tore me up. I was so sick Thursday morning I missed AM practice. Back still sore today so I skipped out on some of the lower back stuff that has donimated the last few days. I want to do cleans so bad I can taste it but my back is in disagreement. I combined several exercises from the last few days for today. I have also found that front squats don't seem to hurt the back as much.

5 round for time: 17:38

3 pull ups

3 front squats 135 lbs

20 dips

15 burpees

We shall see how the back holds up. I want the power cleans bad!

Lunge 100ft, 50 body squats, 25 back extensions

3 rounds for time of:

10:35

Walking lunge, 100 ft

50 Squats

25 Back extensions

Pretty sick today. Woke up sick for morning practice. Have been sick all day. Bad head cold or allgeries. Whole body hurtsWent ahead and hit the work out hoping to push this through my system. First round of lunge ok then hit squats and was shot by number 20. Back hurting pretty bad tonight too. TIme sucked just did not have the steam today. Been a long day.

12 min, pullups 50 lb, 50 meter sprint, ring push ups

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

50 pound dumbbell Weighted pull-up, 3 reps Used 30 lb dumbbell

Sprint 50 meters just jogged to save back

3 Ring handstand push-ups, subbed in standard wall push ups.

FINISHED 11 rounds plus one set of 3 30lbs pull ups.

This one was not to bad. I suck at hand stand push ups need to work on this. Used 30lb dumbbell in place of 50 need to keep working here to. Struggled with this as well had to use chain belt to hold the weight this took extra time. Need to learn how to hold at feet or knee for reps. Back was sore from the last few workouts but nothing I can't work through. Neck really sore for some reason. Did this at 10pm after we got back from the Hillcrest Relay meet.

Rows 500 meters

Four rounds for time of:

Row 500 meters 45# KB SDLHP x 50

Used Kettle Bell 45 lb

Round 1 = 1:17
Round 2 = 1:16
Round 3 = 1:18
Round 4 = 1:18

Rest 3 minutes between rounds.

This was a nice short and sweet workout. Clayton and Daniel hit 1:00 or just over. I used the kettle bell instead of the 45 lb bar. Back is a little sore tonight feet started aching in at Nixa JV meet.

"McGhee"

"McGhee"

18 rounds, finished all.

Complete as many rounds in 30 minutes as you can of:

5 reps 275 pound Deadlift, Did these in cage 155lbs. Still worried about back. I flew threw these I think I could have gone at least 195 to 200 lbs. Still worried about my back. I am a little sore now but tonight will tell the tale if I need to stay away from dead lifts.

13 Push-ups These were the easy part I flew through these and recovered during this part.

9 Box jumps, 24 inch box

Daniel and I tried to do this yesterday but something kept poping up. I did not feel right all day today I needed to exercise yesterday. I need to remember to do pushups and crunches on days off if able. Jen and the girls came today. Jen tried and did 7 rounds in 20 minutes with 65lbs on the bar for dead lifts and a 18 inch box for jumps. I think I could have gotten a round or two more in if I had not had to get on the girls once or twice. Over all a good workout.

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.

Posted the last month of workouts today. Look to bottom to see April 12th and 13th work out. I can't figure how to post them in reverse order.

March 17th Wednesday

1st day Cross Fit

20 minutes as many rounds as possible

15 back extensions
15 hang knees to chest
15 over head squats with 45 lb bar

Apparently I did not write down how many rounds I did. I wish I had been on the ball with that I will ask Daniel if he remembers. This was a great workout and I did decent as I remember. I am posting this almost a month after doing this workout. Went to failure on knees to chest in last round as I remember just getting 7 out of 15. Daniel said he got 15 plus rounds. I am pretty sure that put me at 11 plus rounds. 15 back extensions and 7 knees to chest did not get to over head squats on the 12 round.

"MURPH"

March 18th
Second Day Cross Fit

For Time: 44 minutes

2 mile bike
100 pull ups sets of 10 for 10 rounds used bench after first set
200 push ups sets of 20 for 10 rounds Got them all altering from chest to tricep
300 body squats sets of 30 for 10 rounds Got them all did not hip through
2 mile bike

This was murder I used a bench for most of the pull ups. I was able to do the push ups and body squats but I was dead on my feet. By the final 2 mile bike I was blacking out on the bike.

I was so sore all night I could not sleep. Holy Cow!

March 19th
Third day of Cross Fit
Not really a full cross fit workout Very sore from day before

25 crunches,
135 bench press x 4
95 lb dead lift x 4
10 lb wall ball throws x 4

With Daniel we did Decline Dumbell flys after 55lbs x 10, 60lbs x 10, 70lbs x 8, 50lbs x 10

pull up / push up increasing each minute

March 20th

4th day cross fit

This workout sucked I did terrible

In 1 minute
1 pull up
1 hand stand push up

In 1 mintue
2 pull ups
2 hand stand push ups

I got to 6 and 6 and failed out. WORTHLESS TODAY.

March 21st Sunday

Day off Cross Fit

30 minutes Stationary Bike

This was the first day of spring break and we got 6 inches of snow and sleet Saturday night into Sunday

SDHP and Dumbell Snaches

March 22nd
Day 6 Cross Fit

100 standing high pulls (SDHP) with 45lb bar. Bar rows
50 dumbell Snatches (Snatch) 20 lb dumbell too light need more weight next time
75 SDHP
35 SNACH
50 SDHP
20 SNACH

20 lb dumbel was to light. SDHP first set did from waist , last 2 sets did from shins, back warmed up and felt decent.

Wall Ball in place of Dead Lifts, 50 Double unders

March 23rd 2010
Day 7 of Cross Fit

For Time = 17:29

Was to be dead lifts

I did: 10 reps of 21lb Wall Ball Throws

50 double unders I suck at these. Hurt back bad comming down too hard on heals and feet but finished the workout.

10 reps Wall Ball Throws

50 double unders back hurt, both these sets took for ever. Only getting 2 to 3 D.U. at a time.

10 Wall Ball Throws

Hurt Back on this one with the Double Unders. I am going to have to do regular until I can get this rythm down. I will just double the sets of D.U. when they show up again.

Pull ups, 31" box jump, G.H.S. 10 - 1

March 24th 2010

Sets for Time : 13:34

Sets with reps

10-9-8-7-6-5-4-3-2-1

Pullups: Set of 10 did them all, Set of 9 did them all, next set did 3reg/6 with bench, sets 7-1 did with bench.

31" Box jumps: Did great here with hip through. Very happy with this.

G.H.S. : Glut Ham sit up, Did abreviated did not touch the ground 8 inches above touched blocking pad.

Each set was a cycle through. First set was ten pullups, ten box jumps then 10 G.H.S., then same cutting down to 9 then 8 down to 1 of each pullup, jump, GHS.

Great Workout!

March 25th Back sore from double unders still

Day off Cross Fit Day off
AM Track practice
75 Rope climbers
10 Push ups elevated feet
75 Crunches
10 push ups elevated feet

PM 30 minutes stationary bike Fat Burn cycle

March 27th through 30th hurt back on the 23rd doing double unders, came down hard. Finished off pulling the back on the 27th making the dang bed. Got off center line as I threw the blanket out across the bed. Knew this was going to happen since hurting back on the 23rd. Feeling sick from pain on the 27th steadly got better. Started again on the 31st.

7 sets for time 3 front squat, 7 L-Pullups

March 31st 2010

7 sets for time: 9:51 seconds

3 reps front squat 115 lbs

7 reps L-pullups; Did first 2 sets pretty solid then got 3 of the 3rd set and had to use bench with one leg resting on bench. Getting better at pull ups but still having to cheat to finish sets

Dunmbell Clean and Jerks, Pullups

Did this Wednesday April 7th

For time: 13:08

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Used ______, I did not do weighted pull ups still working on just doing pull ups. Did better just using bench for later sets.

Rows, Double-unders, Burpees

Did this Friday April 9th

For time:

Row 500 meters Did Kettle bell high pulls

150 Double-unders Hurt back bad last time adjusted and did 300 regular jump ropes

50 Burpees

Notes:

"DT"

Did this Saturday April 10th

Time:

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Did less weight and altered dead lift looking for notes

Back squat handstand walk

Did this on April 11th

Five rounds for time of: 17:47
135 pound Back squat, 20 reps
Handstand walk 20 yards

Did each set of squats all in a row with little break never re-racked weight.

20 yard hand stand walk first set got 2 to 3 walks. By the 4th and 5th sets I as making it 3 to 5 steps. Was so tired I forgot which set I was on and stopped after round 4 for about 30 seconds then Daniel asked if I was done and I remembered I was two sets behind him. Hit parallel 80 % of the sets. Last two sets were all at parallel.

Snatch balance 1-1-1-1-1-1-1

Did this April 13th

Snatch balance 1-1-1-1-1-1-1

Never done these before.
Warm up 45lbs x 3
55 x 1
65 x 1
75 x 1
95 x 1
105 x 1
115 x 1

1 = 135
2 = 145
3 =155
4 = 155 Attempeted to keep pattern and failed 2 times at 165 but got at end!
5 = 155
6 = 155
7 = 165

I caught the bar on the first drop and was standing to quickly. I had to hold and then drop to a squat. First 4 rounds I was able to drop to to just above parallel. The last 3 rounds I caught it high and was under very solid with just a bit of time to stablize. The Last round I was not able to drop to a squat. I was just happy to have caught it with out failure like in round 4. Need to do this one with someone to help re-rack weight. I had to break it down to 135 and then power clean it back to the rack, or by the end break it all the way down to re-rack. (This part SUCKED)

Back pretty sore tonight. Legs and feet tingling and aching. Must have over worked my lower back. Hope I do not loose any time like two weeks ago on double unders.

"Erin"

Did this on April 12th 2010

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups



Time-24:13



Did 35lbs for the dumbells because Daniel was using 40's, we wanted to go at the same time. For the first time I did all the pull-ups with out using a bench. First set was rough. I then with the help of a major kip split the sets into two parts 11 then 10. Set three was a rough one too. A 11/6/4 split. Most pull ups I have ever done. I still struggle with doing a kip I am use to going all the way down before I come backup with no aid from the legs. First three sets of split cleans I was parallel or just above. Daniel finished his and came to help me. I then did the split with a knee to floor pretty much a lunge for my split cleans. I was wiped out after this workout. Dizzy and shaking. Awesome Day! Thanks Daniel!