"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments. 500 total
PULL-UPS
1 - 19
2 - 18
3 - 15
4 - 10
5 - 10
6 - 8
7 - 9
8 - 8
TOTAL = 97 
PUSH-UPS
1 - 25 
2 - 15
3 - 15
4 - 15
5 - 15
6 - 15
7 - 15
8 - 15
TOTAL = 130
SIT-UPS
1 - 16 
2 - 17
3 - 16
4 - 15
5 - 15
6 - 15
7 - 15
8 - 15
TOTAL = 124 
BODY SQUATS
1 - 18 
2 - 18
3 - 18
4 - 18
5 - 18
6 - 18
7 - 18
8 - 23
TOTAL = 149


TABATA SCORE 149 + 124 + 130 + 97 = 500

Dad came in and counted this one for me. Thanks Dad.  I was stupid on the pull-ups and learned my lesson.  I think I held back to much on the body squats.  The sit-ups were all I could do, but were unbroken, and the push-ups were to pretty much to failure every time with short rests breaking them up. This one was tough.  great work out though.  I feel good about it since it is my first time on this one.  My right shoulder is still killing me.  It just throbs.  Right bicep is really sore and tight at the attachment in the elbow too, after this one.

Dirty Dozen

For time:  14:51.23

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

This was a wierd one.  Like filthy fifty you seem to be flying along going for a good time and BAM you can't lift your arms.  Everything was unbroken until I hit the squat cleans.  That went 10/10.  When I hit the rope climb I was spent.  Took me for ever I wish I knew where I was when I finished the wall ball.  Oh well.  I know I could have gone way faster early on I felt really good.  Not sure why this hit me the way it did late.  Either way I finished and tomorrow is a day off.

Row 2K

5:11

Did this with Daniel at the middle school.  We did it with olympic bars.  Daniel went full 200 in a row.  We were dead even for most of the WOD around 80 he started to pull ahead.  He got 5 or 8 up as I hit 100 and I heard him counting and was not stopping.  This fired me up because my goal was 100 then break or 110.  I hit 100 at 2:00.  I pressed to 150 and my cadence was really slowing down.  I took a short rest at 150 and then pressed to the 200 mark finishing my last 50.  I wish I had made a mental note as to where I was at 150.  I think we both needed the WOD today.

I thought I had done this one before.  I rowed 2k as far as I could find two times.  both in a big WOD.  Both posted below only one has a split.

Thursday, June 17, 2010

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"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

CrossFit Games Open 11.5, Power Clean, Toes to Bar, Wall Ball

Complete as many rounds and reps in 20 minutes of: Full 8 rounds plus 5 power cleans, 10 Toes to bar, heading to wall ball at buzzer.  Finished round at 20:42.52 
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

ROUNDS
1 - 1:15.91
2 - 2:09.14
3 - 2:24.54
4 - 2:26.92
5 - 2:39.48
6 - 2:33.69
7 - 2:46.25
8 - 2:24.09
9 - 2:02.50 Finished at 20:42.52, at 20 min had all power cleans and all toes to bar heading to wall ball.
TOTAL TIME TO COMPLETE 9 Rounds = 20:42.52

This was supposed to be day off.  I took yesterday off because of working around the house and Easter.  I was supposed to do this tomorrow but we will be at a meet.  So I will be off tomorrow and go Wednesday and Thursday.  Thanks for hanging around Daniel and cheering for me.  I stalled out big time on round 7 and Daniel yelled at me.  I was at powerclean and just staring at the bar.  It showed in the time.  I know I can go faster on this one. I am worn through from last week.  Last round was my second fastest split.  Proof is in the pudding I could have finished a full 9 or possibly 10 rounds.

100 meters, Push-ups, Sit-ups, Squats, Back Extensions

Three rounds for time of:
Run 100 meters = subbed in 50 single jumpropes roughly 25 seconds
50 Push-ups
Run 100 meters = same as above
50 Sit-ups
Run 100 meters = same as above
50 Squats
Run 100 meters = same as above
50 Back extensions

Rounds
1 - 6:47.42
2 - 7:28.10
3 - 7:51.31
TOTAL TIME = 22:06.83
Did this with Jen and the kids.  Had a good time.  I was needing one like this.  Tomorrows will help too.  I plan on working just form on them.  I am exhausted and am having a hard time recovering from Tuesdays lunges and Mondays WOD that schredded my shoulder.  Shoulder still hurting.  Push ups were not great but the pain was much less than it had been.

"Hammer"

Five rounds, each for time, of: 135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

ROUNDS
1 - 2:14.16
2 - 2:55.71
3 - 2:52.05
4 - 3:55.49
5 - 3:44.13
TOTAL TIME = 21:42.64 including rest
with out rest 15:40.99

WOW!  I was very much not ready for a work out this intense.  Tuesdays 400 meters of lunges was enough to put my legs in a hurt locker for the last few days.  It started in butt and hammys, then floated to quads yesterday.  Hurts to sit or stand.  I told my self to do this in survival mode and just finish.  I did not listen of course.  I hit it pretty hard the first three rounds.  Paid for it round 4 and 5.  Broke up round 3,4,5 of squats doing 5 and 5.  Broke up rounds 3,4 on pull ups 10 and 10.  My shoulder is still killing me.  It is getting better but man I did a number on it.  I doubt I could do a dip to save my life.  I know tomorrow is going to hurt but it will be a nice break, I think?

I think we were supposed to do a split jerk on the jerk for today.  I just did a push-press so that is going to effect the time.

"Lynne"

Five rounds for max reps of: 182 total reps Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

Bench Press --Round 1-- Round 2 --Round 3 -- Round 4 -- Round 5 -- TOTAL

188lbs -----------8---------- 9--------- 7----------8---------- 7 ----39 down 4
____________________________________________________________
Pull-Ups --------35---------30----------27--------29---------22----143 up 18
____________________________________________________________
TOTAL Rep improvement 14 reps 182 reps

Shoulder is still trashed from Monday's workout.  Still throbbing and hurting.  Tomorrows day off is much needed.  I was able to match up or equal all bench but first round.  I did not have my shoulder warmed up enough.  The shoulder hurt every rep of every set.  First set the worst.  I wish I could get down under 185 with some consistancy.  I was 190 yesterday AM and very happy I weighed in at 188 this AM.  I was hoping to be at my low for the last few weeks of 186 but that did not happen.  I was pleased with pull up sets.  Frustrated with grip issues.  If that had not failed on me I know there were a few more reps to be had in almost every round.  Good improvement there. 

Thursday, December 16, 2010

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

400 meter Walking lunge

200 meter split 4:54.13
400 meter split 6:44.36
Total Time 11:38.49

Track meet tonight.  We hit the track and Daniel and I hit the workout.  It sucked.  We were supposed to count number of steps.  I never started.  We got it done though.  Pretty big PR!

LAST TIME
Monday, August 23, 2010


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

Bar-facing Burpees, overhead squat, 10 muscle ups

Complete as many rounds and reps as possible in 10 minutes of:  Got all burpees, and 25 overhead squats in time limit.  Took me roughly 20 minutes to finish the pullup part of the workout.

60 Bar-facing burpees
120 pound Overhead squat, 30 reps = Scaled to 95 lbs
10 Muscle-ups  100 pull ups, 100 tricep ext. 40 lb weight, 10 sets of 10 each

In my warm up I injured my right shoulder pretty good.  I was practicing the muscle ups just wanting to get one in, I swung into the dip position and as I pushed up I heard and felt a pop.  I finished the rep and when I hit the ground I was in a ton of pain.  I stretched and decided I would push through and try the workout still.  I got 13 burpees in and could not take the pain any more.  I stopped and stopped the watch.  I was ready to walk out and give up, even had my stuff in my arms, but decided to give it another try.  I stretched and stripped it out on one of the safety bars.  I restarted the work out.   The shoulder hurt but was better.  There was no way I was going to let that stinking thing beat me.  I scaled down the overhead squats.  It is one of my biggest weaknesses not only my low back but my bad shoulder.  With the shoulder in really bad shape I figured it best.  I was pleased with the effort here reguardless.  There was no way I could do muscle ups.  I tried to do some dips and could not even get one.  Shoulder is fried.  I did 10 sets of 10 pull ups and tricep ext . with 40 lb weight. 

BIG OOPS here I just checked the site the match up should have been 4 pull ups and 4 dips to make up for the muscle ups.  The 30 muscle up day said if you can't do muscle ups do 120 pullups and 120 dips.  I don't know why I though it was a 10 to one ratio.  OOPS.  Oh well.  I guess I really got the work done here.

Shoulder Press 10 sets of 2

Resting 60 seconds between sets:


Press 2-2-2-2-2-2-2-2-2-2

1 - 95
2 - 100
3 - 105
4 - 110
5 - 110
6 - 115
7 - 120
8 - 120
9 - 125
10 - 130 failed, at 3 minutes I did get one rep

Very sore from Figh Gone Bad a day a go.  Hammys are barking low back is fatigued.  I have not checked yet but this is not far from my pr on a single rep max.

"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 -----31 ----------30 -----------29 ---------92  down 2
SDLHP ------33 ----------26 -----------21 ---------80 up 11
Box Jump ---24 -----------21 -----------16 ---------61 no change
Push Press --33 -----------28 -----------26 ---------81  up 6
Burpees -----13 -----------11-----------10 ---------34 down 6
TOTAL -----134 -------- 116 ----------102 -------352 up 9
PR 9 points higher

Solid one today.  I told Daniel today there was no fear but dread of this one.  There is no hiding from Fight Gone Bad.  Truth be told I am pretty sure I could have done at least 10 points higher.  I am having the worst allergy season in probably 8 years and this week has been the worst.  Two track meets and late nights.  I am beat.  Daniel and I are just worn slick as is everyone else I am around.  I was just worried I would not equal last time since it was such a huge pr.  I got a call from Josh and he told me about a work out he did today and I got juiced!  Thanks for the fire Josh this helped me push through a few spots.  I dedicate this one to you brother.  Thanks to Daniel to for giving me times and keeping me going too.  Thanks boys.
Monday, September 27, 2010

-------------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 2010
-------------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.

Run 1600, 1200, 800, 400

Run 1600 meters = Biked 2 miles
Rest 3 minutes = 2:46
Run 1200 meters = Biked 6 laps
Rest 2 minutes = 1:47
Run 800 meters = Biked 4 laps
Rest 1 minute = 1:00
Run 400 meters = Biked 2 laps

TIMES
2 mile = 1st mile - 3:24.86, 3:28.32 = total 2 mile - 6:53.18
6 laps = 1st mile - 3:28.56, Last 800 - 1:44.73
1 mile = 3:25.05
2 laps = 1:41.34

Daniel and I did this one together on the track.  I cut down my recovery to start with Daniel.  I felt pretty good about this one.  Funny thing for me was finishing this I was tired but the fatigue really hit about an hour later.

"J.T."

21-15-9 reps of:
Handstand push-ups = still suck at these

Ring dips = these have been my strength but man they have been hurting

Push-ups

Rounds
1 = 2:56.72
2 = 4:19.60
3 = 2:31.84
Total = 9:48.16

Did this one this morning.  Had not planned on doing it until I walked in the door to give Sierra her workout.  I needed to do this one with Daniel.  3 min 31 second PR.  I guess I have to be happy with that.  Just did not feel like I was doing anything right on this one today.

LAST TIME
Sunday, May 23, 2010

"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!
Sierra did =
4 Rounds
20 RT side tire slams
20 LT side tire slams
30 Burpee Pull-ups

"Michael"

Three rounds for time of:
Run 800 meters Got back late from Ozark meet.  Subbed in 3:30seconds of jumprope.

50 Back Extensions

50 Sit-ups

Rounds
1 = 6:08.07
2 = 5:37.65
3 = 5:51.70
TOTAL TIME = 17:37.42

Not bad just feeling very tired and have early practice.  Should have biked but it was dark and I was beat.  Oh well at least I did not miss a day.  Seems like lately just getting it in is enough.

Last time
Sunday, September 26, 2010

"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

Squat clean and Jerk

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean, this flows into the jerk.

165 pound Jerk
Squat Cleans 10 completed
Jerks 6 completed 3 fails, all fails were almost to a full press,  probably a 3/4 plus

Struggled today.  Could not get my rythm down for the jerks.  I the squat cleans even felt heavy.  Thanks for counting for me Daniel.  Not very happy with this one at all.  Definite room to improve here that is for sure.

After the workout Anna and I did :
3 ROUNDS OF :
5 right side tire slams
5 left side tire slams
15 butterfly situps
5 burpees
25 yards bear crawl
25 yards crab walk

Ashley met us this morning and did :
4 ROUNDS OF :
20 Right side tire slams
20 Left side tire slams
30 Burpee Pull-ups
This put the hurt on her pretty good.

400meters, 5 back squats

Five rounds for time of: 11:41.02

Run 400 meters = jumped rope for 1:30

5 Back squats = 205lbs  could have gone heavier but it was to stinking late.

Rounds
1 - 2:14.68
2 - 2:11.69
3 - 2:22.94
4 - 2:21.96
5 - 2:29.75
Total Time = 11:41.02 

Not happy at all with this one but it was what it was.  Two nights in a row with track meets.  Last night I missed this one because a kiddo needed a ride home.  It would have been better yesterday at least I would have done it at 9:00pm.  Tonight I started at 11:15pm.  Jen stayed and timed my jump ropes.  As late as it was I figured I would just jump rope for 1:30 instead of get on the bike and not be able to see where I was.  Seemed to work out well except I was tired to start with and it was so stinking late.  Forgot to ask Daniel what his time was for the 400's.  Oh well at least I got it done and did not miss another day even though I was almost doing this one at midnight.

30 Muscle-ups for time

8:10 = First 10 MU
10:04 = Second 10 MU
25:16 = Next 6 MU
Quit after a total of 45 minutes.  I could tell if I kept going I was going to get hurt.

Got to 26 muscle ups and failed out.  Failed 5 or 6 times.  Even put a pallate down to try one and could not get it done standing 4 inches higher.  It hurts to have gotten so close to finishing this one but not being able to.  I have to be happy overall with this WOD.  I have never done more than one muscle up with out jumping up on the rings.  These were done with a full swing and pull to positition.  They were all singles but they were as legit as I have done.  I think the only difference is that the rings were not set to my finger tips to start.  The rings were at my knuckles.  When in false grip I was on my toes.  Pretty juiced about this one.  I had promised my self that I would be able to do these by June.  It is April and I have them.  Thanks for sticking around Daniel I appreciate the help.  Clayton thanks for hanging around and helping me get my form down.   My arms at the inside of my elbow joints at the base of my bicep muscles feel like I have been kicked by a horse.

CrossFit Games Open 11.2; Dead lift, push-ups, box jumps

Complete as many rounds and reps as possible in 15 minutes of : 10 rounds + 9DL, 12Pushups, 6 BoxJumps

155 pound Deadlift, 9 reps

12 Push-ups

15 Box jumps, 24" box

Rounds
1 - 1:04.01
2 - 1:26.30
3 - 1:20.48
4 - 1:35.35
5 - 1:28.63
6 - 1:29.99
7 - 1:29.34
8 - 1:23.94
9 - 1:29.23
10 - 1:25.78 = 14:13.05
11 - 1:10.52 = 15:23.57
Total Time = 15:23.57

Solid one today.  Daniel was traveling with the team so I had to go alone.  I set my goal for 10 plus and got it.  Finished the 11th round after the buzzer. Finished 10 rounds plus 9 dead lifts, 12 push ups, and 6 box jumps.  Wish I could have gone 11 plus but either way I was happy.  My back has been bothering me the last week or so and my right shoulder as usual for April.  Good workout.  Missed having Daniel today.  Might have been able to go 11 plus rounds.

Thruster 3-3-3-3-3-3-3

Thruster
3-135
3-145
3-155
3-165 fail got
2 3-165
3-175 fail
3-175 fail got 2

Not a great day but I have been having some back issues over the last week or so. It is also April so my shoulder is giving me problems. Ever since the surgery I no matter the shape I am in April seems to suck. Not sure why. Either way I now have a base line for this workout. I know I could have gone higher. Just seemed to be in my head.

Squats, Pull-ups, Ring dips

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Rounds
1 = 3:48.15
2 = 4:53.28
3 = 2:43.06
TOTAL = 11:24.49

Daniel and I are beat and don't know why. We took Thursday and Friday off. Missing a workout and moving on. Today we both were just whooped. Decent workout but struggled. I usually are with or blow past Daniel on the Dips. Today I could barely get them done. Very strange.