Deadlift 3-3-3-3-3 reps

Rounds
1 - 225 x 3
2 - 250 x 3
3 - 275 x 3
4 - 315 x 3
5 - 335 x 3

Another Cross Fit and PR for the back. Never, Never, Never thought I would be doing this again. My back has been bothering me and after yesterdays huge workout my hips, knees and ham strings are on fire. Very pleased with the last two days and I guess I have to be happy with the last 3 days I have pr'ed on all 3 of them.

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

31 full rounds 32 rounds in 20:25.

Big day on this one. I just have not felt well the last 2 weeks. I went in figuring if Daniel was shooting for 30 plus I would just try and hang and peter out at about 12 or so minutes like I usually do. Shooting for 25 or so. When we started I could not belive how good things were going. Daniel and I were dead even through 20 or so rounds. He began to pull ahead, my body squats were slowing down. I looked at the clock when I hit 28 rounds and realized I was going to break 30 and started to push hard. I finished 31 at I think 19:54? or so. Finished round 32 at 20:25 I think. I screwed up the splits. My watch only does 30 splits and I hit it early on one round so I had to hit it 2 times one round so it ate up a split. I was recalling them when Daniel and I were comparing rounds. I got to 30 knowing it was 29 then the watch jumped back to 1. I know I was at 33 splits when I hit it the last time at 20:25. So that would mean I finished 31 rounds in 20 mintutes and 32 rounds in 20:25. It hacks me off I lost these splits because I was flying my last 2 rounds. I am pretty sure my 30th and 31st split was as fast as my first round. I am pretty sure my last round was 31 seconds or so which had my last split over the 20min marker faster than my middle rounds. I know my fastest split was 24 seconds or so and my slowest was I think 46 seconds. I did 18 body squats instead of 15 that round, I lost track and just kept cranking.

Got to be happy with this one. My heart rate was still 145 after 3 minutes on the floor. Over 165 after 1:30.

45 pound barbell Overhead walking lunges, 21 Burpees

Five rounds for time of: 12:49.94
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Rounds
1 = 1:49.79
2 = 2:54.85
3 = 2:52.26
4 = 3:05.74
5 = 2:07.30
Total Time = 12:49.94

This one was a tough one. Daniel tore it up big pr, mine was 26 seconds faster. This was my second time doing this one. Did not feel great going in and really never felt good during like I could go. I am typing this 4 and a half hours later and I am very sore and tired. We shall see tomorrow. The last two weeks have been tough on me. I guess I can't be to upset with a pr effort. I was burning out you can see by the splits. Daniel finished way before me and came down and cheered me on and took the watch. Thanks brother if you look at the split it got me going. Almost a minute faster last split. My goal next time is 10:30 or so.


Last Time
Tuesday, June 22, 2010

Five rounds for time of: 13:15
45 pound barbell Overhead walking lunges, 50 feet21 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.

"Kelly"

Five rounds for time of:
Run 400 meters = Adapted biked 600+meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Rounds
1 = 3:42.51
2 = 4:28.89
3 = 4:27.73
4 = 4:11.25
5 = 4:32.55
Total time = 21:22.93

Good one today. A nice solid workout. I tried what Daniel and I have been discussing. I adapted the bike to 600+ meters instead of doubbling to 800 meters. I finished right with Daniel. Made for a much better workout. The time it takes me to get rolling and then the time it takes me to dump the bike and get to the station is about when Daniel comes rolling in. Still sore and drained from the last weeks and Mondays workout but better performance today. I am finding that I am getting faster at all my other exercises but I just don't think I will ever get faster at the box jumps. I can't come down on both legs. It jars my back badly. I have to step down one leg at a time. I don't see how I can get this any faster. Daniel and I raced to much on round one and we paid for it round 2 and 3. Round 4 was what it was.

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders doubled to singles again
Sit-ups
Rounds
50 - 1:45.96
40 - 1:54.60
30 - 1:24.43
20 - 1:33.46
10 - 25.2 plus 10 more sit-ups 28.5 = 7:32.65 no idea why I did this?
Total = 7:04.15


I just sucked the last two days. This one was miserable. I lost count the last two rounds on sit-ups, the last two rounds I could not string together any jumps. The rope was around my legs around my head everything. Just a bad day.

Last 2 times =
Saturday, August 14, 2010
"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

Wednesday, May 19, 2010
"Annie"For Time:6:2350-40-30-20 and 10 rep rounds of:Double-undersSit-upsNice 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.

"Eva"

Five rounds for time of: 43:00.15
Run 800 meters = Doubled and biked 1 mile
2 pood Kettlebell swing, 30 reps
30 Pull-ups = wide grip

Rounds
1 = 6:34.14
2 = 7:35.50
3 = 9:38.95
4 = 10:04.52
5 = 9:07.04
TOTAL = 43:00.15

HOLY COW! This one was brutal last time but I had adapted. Did it as prescribed today except for the doubling of the biking. I had a crap lunch and not much to think of. I was not mentally ready for this one. Still think I can cut some off the bike distance to equal it up a bit more. I really hit it hard round 1 and decent on round 2. Round 3 the wheels came off. I remember hurting so bad I just stood there under the bar for pull ups and not believing I hurt that bad and my grip was already starting to fail. I got through and backed down a bit on round 4. Round 5 went better but man this one hurt from head to toe. I came home and passed out on the kitchen floor for 20 minutes. I finished faster this time by 1 minute 47 seconds. Which tells me I went slower this time than last. I was biking 1.2 miles last time for each round hit 1 mile on the money today. Not sure why I stunk it up so bad today but I am going to put a target on this one. Last week beat me up pretty good. I think I am still recovering from those workouts.

Have to throw this one out to Daniel. Great job today brother you threw down. Huge performance.

Crunches 1000

10,200/100,000

Sunday, May 16, 2010

"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 bike2 pood Kettlebell swing, 30 reps = Scaled down to 50lbs 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.

Dumbbell Dead Lift, Dumbbell hang clean, Dumbbell push press, Dumbbell 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.

Loads = Round 1 = 40lbs - Round 2 = 50lbs - Round 3 = 60lbs - Round 4 = 70lbs - Round 5 = 80lbs

Holy cow this one was crazy tough. It was an awesome partner WOD doing it with someone that was doing the same weights. Daniel and I hit this one figuring we would be a few pounds appart. We ended up even and pushing each other. We did not know the exact rules for this one but assumed we were not to drop the weight during each round. 70 lbs hit us pretty hard and we toyed with the idea of going with the 75. I had actually decided to go with the 75 and Daniel decided to hit the 80. He battled through the 80 and I could not let him work that hard alone so I finished with the 80's as well. We both failed out at one point and had to drop the weight but only once. Like I said and awesome partner WOD. I failed out on the last power clean I had it all the way to my collarbones and could not get the dumbbells under control to start the push press. Daniel was right there ready to help but I could not figure out how to get them in the right spot with out hurting him or me so we let them fall. To be honest I they would have hit the floor pretty soon even if he had helped me get them under control. I collected my self ASAP and finished off the last H.C. and finished the sets and reps. We definetly found a great base line for this WOD today. I think we took it to the edge. Thanks again Daniel for pushing me, awesome workout!

Crunches 200

9,200/100,000

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

1 = 135
2 = 155
3 = 165 Fail
4 = 165 Got it!
5 = 175
6 = 185 Fail
7 = 185 Got it!
8 = 195 fail
9 = 195 Got it!

I was on a very short time schedule so I had to go fast. This was still a huge PR. Failing at 165 was silly. I can push press that with no problem. Just in my head I guess. However this is only my 2nd time really ever doing clean and jerks so I have to be happy. Heck a year ago I would have fainted if you told me I could power clean 195 again. Just happy to be working out. I think Daniel said this was a 35lb pr. I have to thank Daniel again he was in my head. I pr'ed a few weeks back in the squat clean and I wanted so bad to go higher. I was out of time and kept thinking that could quickly do a pr in the clean. I then had Daniels voice in the back of my head saying I will do this another day and that last rep could be the one that ends this by getting hurt.

Chest to Bar, Ring L-sit hold

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

NUMBER OF ROUNDS = 6 +
1 - 57.55
2 - 1:59.15
3 - 2:23.69
4 - 2:49.94
5 - 2:50.71
6 - 2:51.01
7 - ??????? = 15:00 = 15 Chest to bar pull-ups
7 - 2:36.86 = 16:28 to finish the ring L-sit

I was not to worried about this one going into it. As we got started we both were nervous for some reason with good reason. This one hurt. I finished 6 rounds and 15 C to B's. Went ahead and finished the round. This put a hurt on both of us.

"Wittman"

Seven rounds for time of:
15 reps = 1.5 pood Kettlebell swing
15 reps = 95 pound Power clean
15 Box jumps, 24" box

Rounds
1 = 1:55.54
2 = 2:17.41
3 = 2:42.56
4 = 2:57.38
5 = 3:05.65
6 = 2:37.97
7 = 2:26.69
TOTAL TIME = 18:03.20

This was a good one. Daniel and I were whooped. I started doing squat cleans and got to 6 or so then Danile said we were only doing cleans. I was dumbfounded and just stood there for a few seconds missing what should have been 5 or 6 reps. I was also following the weight to the floor which strained my back. By round 3 I knew I had made a mistake. I started releasing the weight on the down trip. This ate up a little bit of time but I was able to do the sets unbroken. As strong as my back is getting I still have to adapt to do this stuff. I still have limits on what I can ask it to do. Either way this one put a hurt on me. Great WOD. Makes it better to do these and think of the fallen. Not a struggle to make yourself hurt to rember their sacrifice. Worth every second!

"Ledesma"

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
15 reps, 20 pound Medicine ball cleans

Rounds splits =
1 = 1:25.94
2 = 1:47.54
3 = 1:49.02
4 = 1:53.12
5 = 2:10.38
6 = 2:00.98
7 = 2:02.58
8 = 1:58.41
9 = 2:15.61 - I started dry heaving before I began this set, got on rings and had to stop.
10 = 2:05.83 = 20:00min marker, + 5 HS push-ups
Finished 11 round in 22:18.38 really slowed down I was dead on my feet. Split was 2:48.97 for 10 toes in rings and 15 med ball cleans.

This one whooped me for some reason. I was moving well through it until I hit the 17min barrier and the wheels started coming off. Dry heaved starting round 9 as I jumped on the rings. Got moving again and finished well. Got 5 HS push-ups stood up to head to rings and time was up. I finished but was moving slow. I did get in a good grove on the kips for the toes in rings. I was down for a few minutes.

I wanted to do a bench workout. Laid down to try with 135 and it felt terrible. Daniel gave me a few options and I tried one. My strength was still there and I was very suprised. Funny thing was is that my strength left me all at once. The last set I did I got 10 of the supposed 14 reps and just fell of the cliff. The bar hit my chest and I just had nothing. I started to laugh and Daniel started laughing. We both had to gather ourselves to get the dang thing off of me. I am glad I did the extra work but holy cow when my body was done it was done.

Warmed up with 135 10 times
Reps Weight
2 ---- 225
4 ---- 215
6 ----205
8 ---- 195
10 ---185
11 ---175 was supposed to be 12 failed about 3/4 the way up
10 ---165 was supposed to be 14 not even close could not even get 11 off my chest

1,100 Crunches
9,000/100,000

Run 5k

Adapted as usual and biked 10k = 26:18.24
On my crappy mountain bike ;-).
Splits
1 - 58.71; 2 - 55.57; 3 - 60.81; 4 - 61.12 = 1mile 3:36.21;
5 - 65.40; 6 - 70.25; 7 - 72.16; 8 - 66.51 = 2mile 8:30.53;
9 - 66.31; 10 - 67.52; 11 - 62.44; 12 - 68.54 = 3mile 12:55.34;
13 - 71.04; 14 - 70.98; 15 - 70.57; 16 - 69.67 = 4mile 17:37.60;
17 - 67.21; 18 - 67.01; 19 - 66.70; 20 - 68.38 = 5mile 22:06.20;
21 - 67.81; 22 - 67.17; 23 - 61.23; 24 - 55.13 = 6mile 26:18.24........

Did this with Daniel at SBU track because of the snow and ice. The track was a lake surrounded by ice and snow so we both got soaked and each lap was miserable. Not very comparable to last time I did this because of the conditions and doing it on the track.

Saturday, July 31, 2010
Run 5K = Biked 10kScaled as usual biked twice the distance. Biked 10k = 6.2 milesBoth 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.
Sunday May 2nd, 2010
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.

"Karen"

For time:
150 Wallball shots, 20 pound ball

1st 100 = 3:40.77
Last 50 = 2:52.08
TOTAL = 6:32.85 Big PR

Legs felt awesome today. They asked for more. I am sure I could have gone 125 with no break on my legs. My right shoulder was fatiguing badly. The burn came quick and needed rest. I will post more later on rest. Did 80 rested very short did not hit split 20 hit split and took 30 seconds 25 very short rest again 25. I know I could have hammered this one if my legs were in charge.

Last time May 20th
7:22
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 finished. 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.


Today
500 Crunches

7,900/100,000

100 Burpee pull-ups

For time:

100 Burpee pull-ups

Splits for sets of 20
1 - 2:11
2 - 3:02
3 - 3:32
4 - 3:38
5 - 3:14
TOTAL TIME = 15:40.16

First time doing this WOD. Burpees are tough so adding the pull-up makes them brutal. I broke them into sets of 20. Rounds 3 - 5 there was a break after 10 as well. I did my best to not rest more than 30 seconds. I was a bit slower on these because I hung from the bar on the down swing to decrease impact. When I have done these or pull-up workouts I sometimes come down to hard and hurt my back. I tried to reduce the impact as much as possible. I will knock 1:30 to 2:00 minutes off this next time! I am writing this 3 hours after the WOD and my body feels completly drained.

Snatch balance, Sledge Hammer/Farmers Walk

Snatch balance 3-3-3-3-3 Just did sets of one with these.
1 - 95 x 4
2 - 105 x 3
3 - 115 x 1
4 - 125 x 1
5 - 135 pr for snatch balance and over head squat x 1

I just stink at this stuff. Just worked and learned today. Took it slow and easy. I was pleased with the last rep. I struggle with over head squat and this is pretty much an over head squat once the weight is up. I have to have my hands as far out as they can go touching the ends of the bar. A very wide stance helps a ton. Time to work here now that I am starting to get this down. A 135lb overhead squat is a big deal for me. Just 3 months ago I could just do the bar, and before that I had to use the practice bar.

When Daniel and I finished this one we decided to do something extra with a Cross Fit football workout. I love hitting the tires.

Complete 2 rounds for time:
50 Sledge Hammer Strikes LT
One Arm Farmer Walk 50 yards RT = Used an 85lb dumbell
One Arm Farmer Walk 50 yards LT = Used an 85lb dumbell
50 Sledgehammer Strikes RT
*Rest 2 minutes between rounds
*Use between a 12 -20 lbs sledgehammer.
*Go as heavy as possible for farmer carry.

ROUNDS
1 = 4:06.55
2 min rest actuall was 1:57.69
2 = 3:57.32
TOTAL TIME = 8:03.87 Actuall time on task
10:01 with the 2 minutes of rest.

My grip is giving me a ton of trouble since the workout the other day with the Thrusters and weighted pullups. I almost dropped the dumbell on the second trip with my left hand. It was all I could do to hold on to the thing till the end to switch hands. Made it with out touching it with the other hand. When this was over I had nothing left in my grip. Hope I don't need it for the burpee pull ups tomorrow.

1,050 Crunches a few hours later

7,400/100,000

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

Yep still suck at these!
115 lbs I think.
Was there more for spotting Daniel. He helped me through a few I just got frustrated. I finished with a few front squats. Finished with 205 A to G.

500 Crunches

6,350/100,000

Thrusters/weighted pullups

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

ROUNDS
1 = 4:30.27
2 = 4:05.47
3 = 5:24.19
TOTAL = 13:59.93

This one hurt as bad as I thought it was going to. The 135lb Thrusters were rough. All reps were good and deep. I had struggled with that a few weeks back on "FRAN" so I got good and warm and practiced starting with some deep body squats and then some low weight over head squats to be sure I was ready to go deep on the down stroke. We just have not done any over the last few weeks / months. I got my rythm down by the second and third rounds. The weight getting lower helped obviously. Really moved well I just needed somone there to push me or yelling at me to keep moving. I know I could have gone a ton faster early on and mid way through this one. I really fell appart on the last round of pull ups. Not really the pull-ups but the grip strength just left. The last 15 reps. Recovery afterward was crazy. Just after was general fatigue and hurting all over. At roughly 3 minutes my forearms and bicepts just went numb and hurt like crazy. I have had this before but it was imediate not delayed by a few minutes. That took a few minutes to pass. Wow a good one today. Missed having Danile around on this one I know I could have been in the 12 minute range with someone to push with. My low back is still killing me not sure the catalyst here but I am struggling.

Crunches 500 after 7 minutes of finishing, another 500 a few hours later.

5,850/100,000

Stationary Bike/Crunches

30 min stationary bike
500 crunches before and 500 after.

Kiddo is sick today we had to take her to the Dr., and had to go to the tire shop to get tires for the van. I am still having problems with my lower back. I am going to skip the dead lift workout and just focus on me mean looking one for tomorrow with the thrusters and weighted pullups. Daniel did that today and said it was rough.

Total Crunches for year.
4,850/100,000

Power Clean 3-3-3-3-3-3-3 reps

ROUNDS
1 = 135 x 3
2 = 145 x 3
3 = 155 x 3
4 = 165 x 3
5 = 175 x 3
6 = 185 x 3
7 = 200lbs! x 3

These were done full squat clean with rounds 1-5 A to G. Round 6 and 7 were pretty darn close to A to G but not as deep as the first 5 rounds. This is another big one for me. My back has not been good the last 2 weeks and with all the shoveling I am still pretty sore. Low back left side was barking at me today. As far as I can remember this is a PR for Squat cleans since college. I can not remember exactly what my PR was from then but that was all I was working on. I am pretty sure I remember doing 230 plus but I never wrote it down. That was roughly 18 years ago. I am pretty happy with today.

500 crunches
3,850/100,000

Stationary Bike

Rode 30 minutes on the Stationary Bike
Fatburn Setting

Still sore from shoveling snow on Tuesday. Just took tonight seady and smooth.

1000 Crunches

3,350/100,000

50- box jumps,KB, sit ups, etc..

For Time:
50 reps 20 inch box jump
5 - Rope ascents 15 ft
50 1.5 pood kettlebell swings = 55lbs
50 Sit-ups
50 dumbell hang powercleans 40lbs
800 meter run, Still to much snow = Burpees and Jump rope for 3:40
50 Back Extensions

Splits per exercise:
B-J = 2:01.17
5 Rope = 2:58.71
KB Swings = 1:47.04
Sit-ups = 1:34.83
Dumbell H.C. = 3:11.63
Burpee/J.R. = 3:40.0 = simulate running and 800
Back Extensions = 1:18.10
TOTAL = 16:31.48

Daniel and I did this today because of the weather. I had shoveled all day yesterday and I did not think I could do the powercleans with my back for very heavy weight. The workout went pretty smooth. The rope climbs were a ton better than I thought.

Cashed out 500 Crunches
2,350/100,000

"Holbrook"

"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint = subbed in jumprope for 14 seconds, 12 inches of snow on the gound.
Rest 1 minute

ROUNDS
1 = 53.88
2 = 47.11
3 = 46.87
4 = 47.93
5 = 47.12
6 = 47.23
7 = 47.28
8 = 46.89
9 = 47.09
10 = 48.50
TOTAL TIME = 16:59.90

This was a great one Daniel and I stayed together, he did burpees and I did jumprope for 14 seconds. We had a crazy snow storm today, as of 7:00pm I believe 19 inches of snow roughly 10 to 12 at the time of the workout. The workout wore me out but I spent the rest of the day shoveling, tunneling through the piles of snow and sleding with the kids. I am sore from head to toe and can barely move.

Cashed out with a little bench press
135 = 10 times
185 = 10 times
205 = 6 times
225 = 3 times
135 = 10 times

500 Crunches

Total for Month of January on Crunches (Goal is 100,000 by Dec. 31st 2011) = 1300 I know I did more but that is all I can track. With today I am at =
1800/100,000