Chest to Bar, Ring L-Sit

Complete as many rounds as possible in 15 minutes of:

15 Chest to bar pull-ups
30 second Ring L-sit hold

1 - .57
2 - 1:30
3 - 2:54
4 - 2:41
5 - 2:53
6 - 2:30
7 - All but 4 seconds of the L-Sit.  That close to finishing the 7th round burns.

PR today but not happy.  I know I could have gone way faster.  Just did not feel right today.  After the state meet we went camping.  Came home yesterday and a stray dog had killed 4 of my 6 hens and killed my rooster the day before.  Needless to say the dog is gone.  Just not feeling right.  Some of it may be the body squats from Sunday.  Still felling them.  The chest to bars were rough.  Struggled here.

Thursday, February 17, 2011

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.

Did This Sunday May 29th, "Wilmot"

"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips = arms behind on bench for I would define as a reverse dip.
Rounds
1 - 1:37.20
2 - 1:53.04
3 - 2:09.84
4 - 2:42.64
5 - 2:58.64
6 - 2:04.86
Total Time = 13:26.22

Abbs 300 = Rope climbers, R-L-C, regular crunches
Warm up 100 singles J.R.
Cool Down 100 singles J.R.

Did this at the campground.  Used picnic table bench with arms behind me legs out front straight heels as post for I guess a reverse dip.  For some reason this does not engage the muscle group in my shoulders that hurt so I was able to do them for a very good burn.  Legs are fried after 300 body squats.  Flew through the first two sets.  Set four and five were rough I was bogging down on everything.  Still happy with today.

Did This Saturday May 28th

100 Single Jump Ropes
3 Rounds
24 Deep Lunges
20 55lb Kettlebell Swings
20 55lb SDLHP

1 - 2:19.44
2 - 2:41.59
3 - 2:34.76
Total Time = 7:35.79

Abbs 500 reps, crunches, R-L-C, Rope Climbers, Butterfly, Crunches
At hotel for state track
Not feeling great this am.  Tried to do dips and my shoulders are schreded.   I need to do something to fix this.

Did This Friday May 27th

Five rounds for time of:
Swim 50 meters = hotel pool = 5 laps
25 Push-ups

Time : 13:24

Sucked at swimming today.  Started first two rounds at freestyle and then moved to breast stroke.  Watch fell off on first lap so no round splits.  This one fried the arms.  My shoulders are still toast so the push ups were really rough.  I need to really do some swimming this summer at the lake.  At one time I would have considered this one of my strengths.  Not today.

Thruster 2-2-2-2-2-2-2

1 - 135
2 - 145
3 - 155
4 - 165
5 - 175 fail
6 - 175
7 - 185 fail tried agian and failed

Thought for sure I could get more than this.  I was not getting a good thrust and hip drop at the top end to get under this.  I got frustrated and tried practing with a 45lb bar after the 175 to get ready for the next round.  I was so used to the heavy weight as I came up I threw the bar into my chin.  I busted my lip and chipped a tooth.  Nice!  Then I still failed twice.

Deadlift, Push press

Complete as many rounds as possible in five minutes of:

275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

1 - 22.01
2 - 31.11
3 - 34.01
4 - 34.03
5 - 36.24
6 - 52.95
7 - 48.85
8 - 41.38
Turned to go to dead lift as timer went off finished 8 in 4:58

Really flew through this one.  Looking at the splits and knowing how I felt I know I could have finished 9 rounds.  Just was not sure how hard I could hit this one.  I am happy because I felt better than I have the last week or so.  I just did not know how to attack this one because of how I have been feeling.  We shall see the next time I hit this one I am going for 9 plus rounds.

Front Squat, GHD, Handstand walk

Completed 4/22/11
Three rounds for time of:

95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet

1 - 4:39
2 - 6:16
3 - 6:30
Total 17:25

Shouder still hurting.  Back decently sore for some reason.  Two of these I am weak out.  Frist round I caught Danile and had to wait a minute or so as he finished GHD's.  Not a big deal I was just happy to be feeling better than the last few workouts.  So time should have and would have been better but I just took my time.

Run 400 ,muscle ups

Complete as many rounds as possible in 20 minutes of:  6 rounds and 400 meters
Run 400 meters = Biked 600 meters
7 Muscle-ups = 14 ring pull ups

1 - 3:19
2 - 3:06
3 - 2:59
4 - 2:58
5 - 3:06
6 - 3:16 @ 18:46
7 - 3:33 @ 22:20

Shoulders still killing me.  Did ring pull ups instead of muscle ups.  Still not feeling right.  Just drained.  Pretty much did this one to finish a WOD.  Not very happy with the last two days.

Overhead Squat, Toes to bar, Dumbell Hang Squat Clean, Double-unders

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders
Rounds
1 - 3:02.43
2 - 3:56.67
3 - 4:39.80
4 - 4:05.68
5 - 3:36.79
TOTAL =  19:21.37
All I can say is I got this one done!  My shoulders are killing me so I just did 45lb overhead.  Everything was slow today.

Chest to bar, Wall ball, Kettle bell swings

Complete as many rounds as possible in 20 minutes of: 13full + 5 CtoB, + 2 wall ball

5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

1 - 59.05
2 - 1:12.31
3 - 1:11.06
4 - 1:12.63
5 - 1:30.75
6 - 1:53.98
7 - 1:42.87
8 - 1:33.41
9 - 1:35.22
10 - 1:32.99
11 - 1:35.25
12 - 1:48.32
13 - 1:32.50 @ 19:20.34
14 - 5 CtoB & 2 Wall Ball @ 20min, Finished round at 21:09, 1:48 split

This was brutal.  My head just was not in it to start but all three exercises are my strengths.  I started to roll.  During round 6 I started to dry heave.  That sucked.  I did some more at the end of the round.  Took some time here roughly 20+ seconds were added here for that.  I know if I had not had that happen I would have come dang close to finishing the 14th round in full.  For not wanting to be in the gym today I sure put up a decent WOD.

Thrusters, Bar-facing burpees

Five rounds for time of:

95 pound Thruster, 15 reps
15 Bar-facing burpees

Rounds
1 - 1:57.06 
2 - 4:12.27
3 - 3:48.35
4 - 4:05.80
5 - 3:19.12
TOTAL = 17:22.60

Not thrilled about doing this one today.  I was even on my way out of the parking lot after practice because of AC tonight.  Then I remembered we needed to work out.  Went and found Daniel and we decided to get it done before.  Glad we got it done but I was ready to quit after round 2 I just did not want to go.  I am positive I went way to fast on round 1.  I went unbroken on the whole set.  Bad idea.  All I can say is I am happy I finished.  Haven't felt this way in a while.

Box jump, power snatch, Chest to bar

DID THIS THURSDAY MAY 12th 2011
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Rounds
1 - 3:21.17
2 - 2:55.84
3 - 2:00.23
TOTAL = 8:17.24

Shoulder still hurting but feeling a ton better with the rest of not using it in workouts and the off day.  Both shoulders are hurting because of the overheads a few days back.  Hope they start to recover.  I think we have just been going to hard.  Between school, practice, meets and family I am worn down.  Just don't feel right most days.  I am still pr'ing but man I don't feel right.

"Griff"

For time: Run 800 meters = Biked 1600
Run 400 meters backwards = did try this and did 200 meters
Run 800 meters Biked 1600
Run 400 meters backwards = 200+ meters

Splits
1 - 3:27 = 1600
2 - 2:03 = 200
3 - 3:43 = 1600
4 - 1:53 = 200
TOTAL = 11:07

This one was fun.  I would have loved to be able to do this one running.  I did try the backward running because it is primarily on your toes.  I don't seem to be any worse for the ware but only the next day or so will tell.  Good thing tomorrow is an off day.

Front Squat 5-5-5-5-5 reps

Rounds
Warm up 8 at 135 AtoG
1 - 155 AtoG
2 - 175 AtoG
3 - 195 AtoG
4 - 215 1 below parallel, 2 at parallel
5 - 220 Failed
Cool Down 5 at 135 AtoG pretty much to floor.

As usual I only pulled up the search.  I did not open the page.  Every time Danile or I do something like that we jack the workout up.  I did this one.  For some reason when I pulled the link up it only showed the first post.  I should have started heavier and hopefully gone higher.  Either way I did do better I just did not go heavier weight just better reps.  Back not feeling good and both shoulders are hurting now since the overhead squats from Sunday.  YEAH!!!


Sunday, January 9, 2011

Front squat 3-3-3-3-3 reps
Warm Up as deep as I could go as Clayton says A to G = 3 x 135, 3 x 155
Round 1 = 155 Way below parallel
Round 2 = 175 Way below parallel
Round 3 = 195 At or just below parallel
Round 4 = 215 only completed one at parallel and failed out
Round 5 = 215 1st not parallel, 2nd parallel, 3rd close to parallel
Cool Down, 2 sets 5 x 135 A to G, last set no weight belt
Good day I am looking for my last time doing this. But I am pretty sure this is a huge pr for me since starting cross fit. Used belt all round until last set of cool down. Last night my back was terrible. Felt decent today. No pain during or after. The only time I felt a twinge was after the first fail and then on the second nice parallel squat on the last round. I felt it then. I seem to recover from the bad back days faster than I used to. The pain I was in after the overhead squats yesterday would have been around for days. I was almost not going to come in for this because of yesterday night. I just need to remember to be smart and stay on the right track and remember what hurts and what does not.
LAST TIME
Thursday, April 29, 2010
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.

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats
Burpees

TIME
12:47.31

My shoulder is killing me the last few days.  I had to bail on a WOD Friday because if it and a head ache.  With the overheads and push-ups in the burpees I was not excited about today.  I did better than I thought I would on the overheads but they were still slow going.  Shoulder hurt the whole time.  The push ups were flat miserable during the burpees.  Danile was hurting from Fridays WOD with all the squats.  I am really bummed I could not get it done.  I needed it.  I was hurting so bad I forgot to take splits on the rounds.

"Jackie"

1000 meter row = subbed in 100 SDLHP @ 45lbs
45 pound Thruster, 50 reps
30 pull-ups

Row = 2:00.79 = Unbroken
Thruster = 2:01.31 = Broken, 27, 13, 10
Pull-ups = 1:16.31 = Broken 15,15
TOTAL = 5:18.41

Shoulder still killing me.  Just hurts to press arms over head.  I stripped it out on the safety bar several times just before I started.  I was exhausted after the meet tonight.  I did not want to come in.  Daniel held me accountable tonight.  He did not even entertain not coming in.  Daniel went first and threw down a huge PR!  I started to get fired up but being so drained I was full of doubt.  Once I got started and I got in a groove I started to fly.  All SDLHP were unbroken 100 straight.  I took maybe a 15 second break and hit the thrusters.  I think I went 27 then 13, 10?  I hit the pull-up bar and went 15, 15.  I still can't believe that one.  A 2 minute  4 second PR!  Thanks for getting me in the gym Daniel!  You are the man!

LAST TIME
Monday, November 29, 2010

"Jackie"
1000 meter row = subbed 45lb SDLHP x 100reps
45 pound Thruster, 50 reps
30 pull-ups
Row = 2:52 broken I think 50-30-20
Thruster = 2:52 broken I think 25-15-10
Pull-Ups = 1:37 broken I think 15-8-7
TOTAL = 7:22.03
Bayless was right, this one burnt. I did not go as hard on the SDLHP because I am just getting back after so long off. The Thrusters were not as bad as I had played them out to be in my mind as I had worked through this in my head. I broke them up more than I should. The pull-ups could have been stronger but when I finished I hit the ground and I could not move my arms. They were fried. Better description was that they were burning like your legs would from lactic acid after a hard race. I know I could have broken 7 min today with better planning and more confidence. Still got some good work done, for the road back. I have now surpassed total number of work outs in the last 8 days than I did all of October.

Dumbell = Power Clean, Front Squat, Push Press, Lunge

DID WEDNESDAY 5/4/11
Complete 4 rounds:

Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT
*Do not set the weight down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.
Shoulder was killing me so I did not do todays WOD.  This one would have been tougher if I had had any energy.  I was very drained.  Just went 30lbs, 35lbs, 40lbs, 45lbs.

CrossFit Games Open 11.6, Thrusters, Chest to bar

Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Completed all rounds to the 15 Thrusters.  Completed 15th Thruster at the buzzer.  Completed the 15 Chest to bar pull ups after time ran out.  Finished the CtoB at 8:32.

Shoulder is really hurting today.  Had to stop mid workout and strip it on a safety bar.  Losing time and reps there.  The over the head stuff got my shoulder.  It is still hurting as I type this an hour plus later.  I am sure I would have gotten to the pull-ups at least with out the shoulder issues.  Body is drained today from the Saturday WOD and the Dead Lift yesterday. 

Deadlift 1-1-1-1-1-1-1 reps

1 - 225
2 - 295
3 - 315
4 - 335 old 3 rep max
5 - 345 PR
6 - 355 PR
7 - 365 PR

Another big day.  Yesterday I put up some decent numbers and today followed.  Right shoulder still hurting right bicep still sore at elbow.  Either way from round 4 to the end I was setting a new Crossfit pr each set.  Very happy with today.  Back did start to stiffen after round six.  Made me a bit nervous but I tried the last set.  Got set and locked in at the top.  When I put the weight down I was very light headed.  GOOD DAY!