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.