SDLHP, Box jump, Push-up, Sit-ups, Jumping pull-ups, Back Ext., Dips, Turkish G-U

For time:  24:31
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps - screwed this up, did like burpee pullups.  Bar was above finger tips.  Had to jump to grab bar.  If done right this would be at least 3 min faster.  AHHHHH!
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms = 40lbs
Splits
1 - 1:04
2 - 1:49
3 - 1:07
4 - 1:20
5 - 4:31
6 - 1:05
7 - 3:11
8 - 10:21
Total Time - 24:31
Like I stated above I jacked up the jumping pull-ups.  Added 3 min and a bunch of fatigue un-needed.  The turkish get ups were killing me.  I did a few warming up with 55lbs.  It was heavy but not terrible.  By the end I could not get the dang thing off the ground.  I had to switch to 40lbs.  Probably could have done more but I did not want to chance it.

11/28/11

Complete as many rounds as possible in 20 minutes of:  6 rounds + 3 wall climbs

3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Number of rounds and splits
1 - 1:31.40
2 - 2:38.11
3 - 3:24.41
4 - 4:21.12
5 - 3:12.08
6 - 3:27.87
+ - 3 wall climbs

Interesting set up.  Some movements I have never done.  Had a good time with these.  The wall climbs were rough as usual and torked the back a bit.  The updowns got the back a bit too.  Over all a great workout.  Stephen Waldo did this one with me.  Great WOD.  Stephen did well.  I waited for him a few times to help keep him fired up and going.  I don't think I could have gotten a full 7th round even with out waiting for him.  Either way I was spent, and enjoyed the workout.  The Grasshoppers were fun.  I got in a rythm and rolled through them.

11/27/11 30 SquatClean and Jerks

Grace
30reps of 135lb Squat Cleans and Jerk

Sets of 10
1 - 1:48.34
2 - 3:21.61
3 - 2:58.37
Total Time - 8:08.32

Did this one with Daniel at 8pm Sunday.  Good to be in thanks coach.  Great quick workout.

The Bayless Thanksgiving Day Special Year 2

50 push-ups - 5 Jumping Jacks = :46.80
45 PU - 10 JJ = 1:54.10
40 PU - 15 JJ = 2:31.79
35 PU - 20 JJ = 2:12.99
30 PU - 25 JJ = 1:21.12 got some rest after 20 p-u's Jen called from walmart just before the sale
25 PU - 30 JJ = 1:35.75
20 PU - 35 JJ = 1:25.43
15 PU - 40 JJ = 1:06.10
10 PU - 45 JJ = :56.17
5 PU - 50 JJ = :40.20
TOTAL TIME = 14:38.52 over a minute pr

Did this around 10:30 on Thanksgiving night.  The girls were watching Dirty Jobs and I was doing this.  Jen was at Wal-mart fighting the crowds for some deals.  Did this last year with Jennifer in Boo's basement.  Her basement was loaded with cat hair.  I remember being in pretty bad shape by the end.  Did not get the abbs done that needs to change soon.  Still suck at push-ups need to start doing those and abbs again nightly.
Thursday, November 25, 2010
The Bayless Thanksgiving Day Special
Biked 5 miles with Jennifer.
Did this in my sisters basement. In St. Louis.
50 push-ups - 5 Jumping Jacks = 1:05
45 PU - 10 JJ = 1:39
40 PU - 15 JJ = 2:29
35 PU - 20 JJ = 2:31 Did 37 on accident
30 PU - 25 JJ = 2:11
25 PU - 30 JJ = 1:59
20 PU - 35 JJ = 1:13
15 PU - 40 JJ = 1:46 Forgot top hit split on time.
10 PU - 45 JJ = :56.84 fast because of hitting late on last one.
5 PU - 50 JJ = :56.1
TOTAL TIME = 15:53
Push-up total = 275
This had me burning early. I was struggling with fatigue on the push ups early. By round 2. Flew threw the jumping jacks. Good workout Coach Bayless. Jen did this one with me she was on the standard full body push ups till round of 25 push ups then she did adapted from knees.
Cashed out with:
100 Crunches
50 Butterfly sit ups
100 Right-Left-Center
500 Crunches
50 Butterfly Sit Ups
200 Crunches
TOTAL ABB EXERCISE = 1000

11/22/11 Thrusters and weighted pull-ups

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

1 - 5:40
2 - 5:09
3 - 4:05
Total Time = 14:55

Oh boy this one hurt.  I really took it steady and smooth on the work out.  Legs are still pretty sore the next day.  Not as bad as I have been over the last few weeks but pretty sore.  I did not adapt this one at all.  I was happy I did not adapt.  With this is the first string of three workouts I have done together since August.  Hopefully I can keep this string going.  That will be 2 months earlier than last year.

11/21/11 KB Snatch and Pull-ups

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood = adapted to 25lbs
Right-arm Kettlebell snatch, 1.5 pood = adapted to 25lbs
Pull-ups

1 - 3:54.81
2 - 4:28.70
3 - 2:57.30
Total Time - 11:21.30

Still getting back into the routine again.  Snatches kill my back and the back has been very sore for some reason.  I dropped down from 55lbs to 25 just to get through this one.  Good news was the pull-ups were flowing.

KB swings, SDLHP, Med Ball Squat Cleans, Push Ups

Planned 4 rounds made 2, I am way out of shape AHHH!
25 45lb KB swings
25 45lb SDLHP
25 20lb Med Ball Squat Cleans
25 Push-ups

1 - 3:58
2 - 4:43
Total time - 8:41

Holy crap I am out of shape!

Deadlifts, Sprints

FOR TIME = 2:49.72
9 Deadlifts 315 lbs
Sprint 50 yards Down and back touching wall to wall 2 times
6 Deadlifts 315 lbs
Sprint 100 yards Down and back touching wall 4 times
3 Deadlifts 315 lbs
Sprint 150 yards Down and back touching wall 6 times

1 - 22.09
2 - 12.48
SPLIT - 34.57
1 - 40.23
2 - 27.59
SPLIT - 1:07.82
1 - 29.69
2 - 37.64
SPLIT - 1:07.33

TOTAL TIME - 2:49.72

Had to do this later than planned.  Corey had a kid get stuck about 20 plus miles out of town and had to drive out there.  Got the girls back and cleaned up for Emilys concert tonight.  Her line went awesome!  Dad was proud.  Ended up going about 7:50 on this.  Went pretty smooth considering how I feel.  My jaw is jacked my entire body is hurting from Tuesday.  Still felt like I cranked on the dead lifts even taking it moderatly easy.  The runs surprized me.  I stayed on my toes and did not push super hard but ran and touched each wall for the down and backs.  Happy with todays effort.  Had the heart pumping for only being on for 2:49.  Thanks for the WOD Daniel it was just what I needed.

"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.

Pull-Ups
1 - 12; 2 - 12;  3 - 12;  4 - 12;  5 - 12;  6 - 9;  7 - 8;  8 - 8 Total Reps
Push-Ups
1 - 16; 2 - 16; 3 - 16; 4 - 16; 5 - 3; 6 - 6; 7 - 6;  8 - 7 Total Reps

Sit-Ups
1 - 16; 2 - 15; 3 - 15; 4 - 14; 5 - 14; 6 - 14; 7 - 14; 8 - 15 Total Reps

Squats
1 - 18;  2 - 19; 3 - 18; 4 - 18; 5 - 18; 6 - 18; 7 - 18; 8 - 20 Total Reps


Today was quite possibly one of the worst WOD's I have done in a long time.  Failure was eminent in all exercises.  Form was terrible.  I am not kidding when I say that my form and level of failure was equivalent to when I first started Crossfit.  During the second or third round of sit ups I was dry heaving.  Daniel was yelling keep it down and keep going.  Thanks brother.  I did but man it sucked.  Last year it took till January to be in the gym every day.  For 8 months I was dedicated.  Probably the longest and most consistent string of weight training I have ever had and I was in good shape.  I hope I can keep this going from now on.


Saturday, April 30, 2011

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.

Rows and Push press

For time: 7:48.29

Row 300 meters - subbed in 30 x 45lb SDLHP for all rows with KB
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

Splits
1 - 2:01.60
2 - 2:17.96
3 - 2:06.43
4 - 1:22.30
Total Time - 7:48.29

Daniel got me in today.  Great to see him and to get a WOD in with him.  These are good ones to do together.  We are pretty even on these exercises so we were together the whole time.  He pulled away as he usually does in the last two rounds.  His training has been very consistant the last two months.  As mine has not.  I felt good on this one but boy I can tell I am out of shape again.  My legs are my weak point and were shaking by round two in the SDLHP's.  I am sure my upper body is in just as bad of shape just have not tested it as much yet.  He has and will be spending a lot of time in KC with Carver.  So these times will be slim over the next few months but good to be together when we can.  Prayers out to the little man.  Hang tough C-MAN!