Pull-ups, KB Swings, Push-ups, Jump rope, Crunches

For time:
50 - Pull-ups on moving tree branch
100 - KB Swings @ 45 lbs
200 - Push-ups
300 - Jump-ropes singles
400 - Crunches
Splits
1 - 4:15
2 - 5:01
3 - 11:51
4 - 4:12
5 - 4:19
Total - 29:40

Could not drag my hiney out of bed this AM to get in a workout so I had to make one up at the in laws. I hate doing pull-ups on that branch. The branch is thick and moves like crazy. I took a nap before I did this and felt like dirt during the WOD. Every exercise was broken like crazy. Not very happy other than the fact that I will have tied the second highest month of the year after tomorrow. This fires me up because I promised my self I would start earlier this year. When Daniel gets back he and I should be pretty consistent during the weeks to come I hope. Things are going very well with Master Carver. Looks to be ahead of schedule. What a blessing for the new year.
Fasting seems to be going well. 17 hours today. I woke up at 193lbs, 5 lbs down from last week. My goal is to maintain my workouts and strength but to get my weight to low 180's my goal weight is 178lbs or below 180. This is going to be tough.

Stationary bike, Push-ups, Crunches

16.5 min Stationary Bike Interval setting. 85+ rpm's
100 push-ups
500 crunches

Spent all day cleaning garage, taking Christmas lights off the house and changing the oil in the truck and van. Was not able to get a good workout in. I got a 19 hour fast today. At at 1:30 just a little then ate at 5:30 dinner. Started fast at 6:30 tonight did not exercise until 9:30. I am posting this at just after midnight and I am dang hungry.

Stationary Bike

AM - 1 mile bike with Jen, Kyle and Jasmine. Holy cow this was like a 3 ring circus. After I dropped the two off at the house Jen and I went another 2.5 miles, so total 3.5 for the AM.

PM - 30 min Stationary bike, Interval setting average 85rpm plus.
500 Crunches

Back seems to be doing better today even with traveling. Yesterday's WOD seemed to help. Fasted 21.5 hours today. Only had a large coffee on the way home. Broke fast at 5:30pm last bite at 6:30. Weighed at about 10pm and was at 193. The fasts the last 2 days have gone pretty well. I have not struggled. I woke up this AM and my stomach growled. This made me nervous that I was not going to make it. I seem to be feeling better.

SDLHP, KB Swings, Push-ups, Body Squats

AM - 4 mile bike w/ Jen

PM
10 Rounds for time:
10 SDLHP @ 45 lbs
10 KB Swings @ 45 lbs
10 Push-ups
10 Body-squats
Rounds
1 - 54.76
2 - 1:05
3 - 1:10
4 - 1:07
5 - 1:08
6 - 1:03
7 - 1:14
8 - 1:08
9 - 1:10
10 - 1:02
Total time - 11:06

Back still pretty sore. Did this in Boo and Terry's garage. Got a decent burn from this one. I did not get any crunches in today. Not happy with that. I have not been feeling good lately and I have attributed this to putting on 10 plus lbs over Thanksgiving and a few more over the last few weeks. I hit 198lbs this last week. I had been down to 183 this summer and stayed at roughly 185 all fall. I have to get back on a good diet. The last few days I have been back on the 16 hour fast. Today I fasted for 21 hours. I felt good even doing a workout. I think I can tell I need a protein drink. I had some sugars for dessert tonight. I am going to try a long fast tomorrow too if I can. In the next few days I am going to try and hit a 24 hour fast. I almost feel like I just need to reset the system. And of course get off the sugars.

Pull-ups, front squats, sit-ups butterfly's

3 Rounds for time:
20 Pull-ups
10 Front Squats 135lbs
30 Butterfly sit-ups
Rounds
1 - 2:11
2 - 2:43
3 - 3:18
Total time - 8:13

Just wanted to get one in today. Back is still pretty sore. I chose the front squats because they have not hurt my back in the past. About 15 min after my back started to hurt. I am posting this 9 hours later and my back is killing me. I guess I am hurt worse than I thought. I hope with all the traveling I don't make this worse. I am going to have to stay away from anything that puts pressure on my back for the next few weeks.

Tire Slams, Sit-ups, Body Squats

5 Rounds for time : 9:40
10 - RT side slams
10 - LFT side slams
20 - Sit-ups Butterfly's
20 - Body Squats
20 - Sit-ups Butterfly's

Splits
1 - 2:00.61
2 - 2:00.05
3 - 2:00.58
4 - 1:51.53
5 - 1:47.46
Total time - 9:40.23

Hurt my back pretty good yesterday. Had a rough yesterday and today. Good news that less than 24 hours later I was getting it to move when stretching. Promised myself I would not miss because of my back unless I just can't move. Got in today for a home made version. Tire slams are my stand by. I mixed those with situps and body squats for my WOD. Got it done feel great. The splits are proof that the warmer I got my back the better things went. Super happy with today. For me this just proves how much work I have done and how much better I am. Big thanks to my boys for getting me into this and changing my health for the better. I know I am still going to have bad days and like I learned yesterday I am still in need of being cautious. As good as things have gotten I need to be careful. It was the deadlift that got me and every WOD I do with them in it I am scared. This is a good lesson that I am right to be cautious.

"ADAMBROWN"

"ADAMBROWN"Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Not a good day. I felt great going in. Ready for a hug Pr. Then the crap started happening. During second section of wall ball in round 1 my watch stopped. I was on number 7 or 8 on power cleans before i realized the stop. Then got to dead lift on the second round and on rep 8 my back shifted big time. This drives me crazy for several reasons. DL scare me everytime i do them, i was being crazy careful making sure I was not rushing the movement, so even being careful i hurt my self. Also the fact that I stopped mid work out and did not finish. I can hardly remember a WOD that I had to quit. I figure I am in for a rough few days.

Stationary bike

Stationary bike
Fat Burn setting
30 minutes 80+ rpm avg

Squat clean thrusters, pull-ups, GHD'S

3 rounds
5 x 135lb squat clean thrusters A to G
10 x pull-ups
20 x GHD's

Splits
1 - 1:39
2 - 3:31
3 - 4:24
Total time - 9:35

12/19/11 Stationary Bike

60 minutes stationary bike.

30 minutes fat burn 80 plus avg.
30 minutes self adjust levels 4 to 8.

Forgot to post this so have to back date. Took girls to piano so did not get in to the weightroom. I need to be on this more often but I don't like missing crossfiting. Need to get back on the diet.

Tire slams, GHD'S, push-ups, KB Swings

Dad
3 Rounds
20 - RT side tire slams
20 - LFT side tire slams
20 - GHD'S
20 - Push-ups
20 - KB Swings 1.5 pood
Anna
3 rounds
10 - RT side tire slams
10 - LFT side tire slams
20 - Incline sit ups
10 - Push-ups
10 - KB Swings 10 lbs

Dad splits
1 - 3:08.72
2 - 4:01.27
3 - 3:50.86
Total time - 11:00.85
Anna splits
1 - 2:59.93
2 - 3:48.13
3 - 2:59.21
Total time - 9:47.27

Bench press 10 sets of 2 one min rest

1 - 135
2 - 145
3 - 155
4 - 165
5 - 175
6 - 185
7 - 195
8 - 205
9 - 215
10 - 225

Got intrupted tonight so I rushed this and was not planning on doing it in the first place. Struggled with 215 and 225 more than I should have.

"Nutts"

"Nutts"
For time:  25:22
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders = Subbed in 400 singles
Run 400 meters with a 45lb plate

Exercise Splits
1 - 24:08
2 - 28.99
3 - 2:32.01
4 - 2:44.65
5 - 6:35.98 = was at 12:45 total time
6 - 12:37.23 = would have been way faster with out the interuption.
Total Time =25:22.94

Have not done a big one in a while.  Daniel and I were in tonight.  That was great.  We decided to do a long one.  Both of us I think were needing one.  I have been hiding from this one for weeks.  Still had a huge PR.  Wall Balls went well.  Flew through the Dead Lifts.  I do think the Hex Bar helps.  It started to pour down raining and lightening as we headed out for the 400 meter 45lb plate run.  A car pulled up and the girls were in the weight room so I had to wait so I knew they were ok. I lost at least a minute here.  I circled the fence and came back by the weight room.  I then headed back out when I saw the car was gone.  I am pretty sure I went to far but rather go to far than too short.  I walked the whole time until the last 100 plus meters.  I then broke into a run.  Daniel met me and came in with me.  I got fired up when he yelled lets step on this things throat.  For some reason that fired me up.  I am happy with this huge pr but I know I could have gone faster.  Thanks for getting in Daniel and the workout.  I thought I was tired but I am really feeling the workout now.  Kind of a delayed fatigue.  I feel it in my arms and in my legs around the knees.  Holy cow I just did the math and was looking at last times effort.  I remember walking the entire 400 meters and did it in 4:45.  I must have gone way over 400 meters and been walking around waiting for the guy to leave.  Man that hacks me off now.  I would love to see where I would have been because I was ready to fire on that 400. 

Friday, December 24, 2010

"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, 10 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.

Row 250 meters = sub. In SDLHP, 25 Push-ups

AMRAP in 20 min: 10 rounds
Row 250m- subbed in 25 SDLHP
25 - Pull-ups

Rounds
1 - 1:01
2 - 1:15
3 - 2:04
4 - 2:01
5 - 2:15
6 - 2:40
7 - 2:41
8 - 2:31
9 - 2:02
10 - 1:23 - 19:58
20:00

Stationary Bike

30 minutes stationary bike
Fat burn setting average 90 plus RPM's

Today was supposed to be a day off but I am going to have to miss Tuesday because I am helping coach wrestling so I will have to miss. I need to get on the stationary more often. Weight is back up again 193lbs. Also need to get back on the crunches. Back is pretty sore from yesterdays WOD. Good part of that is that it is not sore like my regular pain sore. This is muscle fatigue. That fires me up a bit because there was potential to hurt with the exercise that I did.

A to G squat clean finish movement w/ thruster, pull-ups

5 Rounds for time
10 - 105lb A to G squat cleans finish movement with a thruster on way back up.
10 - Pull-ups

Rounds
1 - 1:38
2 - 2:49
3 - 2:49
4 - 2:51
5 - 2:16
Total time - 12:24

Wanted something quick after the ACT today. I have been wanting squat cleans and any time you do a thruster you get a good workout. So I combined them today. I can only guess the 300 body squats from Thursday are still effecting me. This WOD hammered me. I was shot when I finished. I was going to go with 135 on the clean-thrusters then thought better. Man I am glad I did. I would have been very frustrated if I had. I really concentrated on going as deep as my body would go on the squat cleans and on the upstroke into the thrusters I finished high and pushing head through to fully finish movement. I am sure the leg fatigue made this much more challenging than I think it normally would have been.

Hanging ring ext., Forward and backward rolls, Sots Press

Five rounds for time of:

5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Rounds
1 - 1:12
2 - 1:23
3 - 1:42
4 - 1:32
5 - 1:36
Total Time - 7:28

Actually got to do this with Daniel tonight.  Does not happen very often.  The rings were a bunch easier than I figured.  Fun new movement.  The rolls are what got me.  Daniel was flying on those.  The Sots press sucked as much as I thought is would.  Just have trouble with anything over my head like that.

Push-ups, sit-ups, body squats

For time:
100 push-ups
200 sit-ups
300 body squats

Rounds
1 - 1:04
2 - 1:16
3 - 1:20
4 - 1:22
5 - 1:32
6 - 1:50
7 - 1:55
8 - 1:57
9 - 1:52
10 - 1:45
Total time 15:57

I broke down the totals I to 10 rounds. Did 10 push-ups, 20 sit-ups, 30 body squats. Not bad today. I have been craving body squats and I got them today.

GHD, Pull-ups

25 GHD's
5 Pull-ups
20 GHD's
10 Pull-ups
15 GHD'S
15 Pull-ups
10 GHD'S
20 Pull-ups
5 GHD'S
25 Pull-ups

Rounds
1 - 1:19
2 - 1:54
3 - 2:15
4 - 2:15
5 - 3:05
Total time - 10:49

Afternoon fell appart as usual. Jen had to work and I popped up having a meeting. Meeting ran late and I had to get the kids fed and get back to the high school in 40 min. To work the book at a wrestling meet. Ahhhh. I worked out at about 7:30 pm. I am wanting some body squats but this one seemed to just fit tonight. I could have pushed quite a bit harder. Slowed down on the GHD's and I alternated grip on the Pull-ups. All pull-ups were unbroken until the last two rounds. Took much longer on the pull-ups tha I should have the last round. Still happy I got one in today.

Dead lift , hand stand walk

21-15-9
21 225lb dead lift
21 yard hand stand walk
15 225lb dead lift
15 yard hand stand walk
9 225lb dead lift
9 Yard hand stand walk

Rounds
1 - 1:28
2 - 1:42
3 - 1:13
Total time - 4:25

Needed something fast and for some reason even for the last few days I have wanted to do dead lift so this one fit perfect.  The deadlift was all strung together, and I was flying.  Probably the fastest rounds of dead lift I have ever done.  Perfect weight and once I was in the rythm I was flying.  Felt great.  Wish my back was at 100% I would love to see where my max for DL is.  They rounds were perfect I was burnt by the last round and sore for 2 days.  I still suck at hand stand walk, I did it as fair as I could.  3 to 4 steps on my hands then down.  I would step back to where I fell so I was sure I did the full distance on my hands.  Oh well I had to get the girls to piano. I was in and out in 20 min.

12/1/11 GHD Wallball, Wallball 2'fers

21-15-9 reps for time of:

GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Rounds
1 - 2:10
2 - 3:25
3 - 1:52
TOTAL TIME = 7:28

I hated this WOD.  Probably why I forgot to post it.  I could not bring the wallball out over my head so I only went back to a deep GHD and then came up for the throw.  Over the head put to much stress on my back.  I did move through these pretty quick but the motion was not done as per the workout.  I just watched the video again and they seemed to be throwing the ball very low so they pretty much came up with out it.  I still don't think it would have been a good idea with my back to touch the groud with the ball but throwing it early may help the upstroke.  The 2'fers I just flat sucked on.  Busted my self in the head/face many times, did singles and had to re-do more times than I want to relate.  I did get all the reps in but I was not happy with the effort or function.  Just a poop day and then I have missed the last 3 days.  This week is nuts too schedule wise.  I can not miss again!