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.