Front Squat, 60 yard shuttle run

On the minute for 8 minutes
2 Front Squats (supposed to be body weight) I did 155 back is hurting and just getting back.
60 yard shuttle run, 30 yd down 30 yd back

This was really fun.  Daniel and I set my watch to chime every 30 seconds which is just about how long it took to complete a session.  As I was finishing my run Daniel started his squats so we were trading perfectly.  Great quick WOD with a bud.  Played it safe with the squats with my back and just getting started again.  I am also still pretty sore from Friday.  Not sure how other than trying to get out of my coveralls before the WOD and I pulled a muscle between my shoulder blades on the right side.  That sucks.

Wall Ball, Rope Climb

For Time
50 Wall Ball 20lb ball
5 x 15ft rope climb
40 Wall Ball 20lb
4 x 15ft rope climb
30 Wall Ball 20lb
3 x 15ft rope climb
20 Wall Ball 20lb
2 rope climb
10 Wall Ball 20lb
1 rope climb

Splits
1 - 6:06
2 - 6:08
3 - 4:33
4 - 3:25
5 - 1:15
Total 21:15

5 hours in the car today and 3 2 days ago.  My back is killing me.  The truck is falling appart and is making a tremendous noise.  I got home and had  crazy head ache.  The workout hammered me but I did get rid of the headache.  Man I was whooped I was having a hard time staying on my feet by round 3.  The climbs are rough.  I tore up my hand.  I am sitting here 2 hours after I finished and am having a hard time keeping my eyes open.

Jump-rope, SDLHP, Body Squats, KB Swings, Crunches, Bike

3 Rounds for time:
100 Jump-rope
30 SDLHP 45lbs
30 Body Squats
30 KB Swings 45lbs
100 Crunches
Rounds
1 - 5:00.43
2 - 5:03.19
3 - 4:55.36
Total time - 14:58.98

At the Runyons for family Christmas.  Did this in the garage at 48deg.  Man I am in terrible shape.  This just burnt.  Because of my bicep injury I do so little stuff with the curl exercise these SDLHP's sent my arms at the elbow into a burn for quite a while.

Dead Lift, Deficit Push-up, Box Jump, Ball Slams, GHD's

12 min AMRAP Jen came in with me this morning.  Her stuff is posted too.
15 155lb/85lb Dead Lift
15 Deficit Push-ups
15 Box Jumps 32"/16" Box
Splits
1 - 2:28 
2 - 2:16
3 - 2:51
4 - 3:19
5 - 1:04 DL and Push-ups complete 12min mark

7 1/2 min after
3 Rounds
20 x 20lb ball slams
20 x GHD's
Splits
1 - 2:56
2 - 3:27
3 - 3:14
Total time - 10:37

Good to get in.  My back is sore from the GHD's.  I wanted to finish with some Light Squat Cleans but decided against it.

Late night WOD Bayless Thanksgiving Day Special on Dec. 20th/21st

Did this just after midnight so it really should not count on the 20th but I am posing it now.
50 push-ups - 5 Jumping Jacks = 1:00.64

45 PU - 10 JJ = 1:54.63 Almost the exact same split last time.
40 PU - 15 JJ = 2:18.40
35 PU - 20 JJ = 2:04.
30 PU - 25 JJ = 2:09.15
25 PU - 30 JJ = 1:41.75
20 PU - 35 JJ = 1:13.19
15 PU - 40 JJ = 1:06.73
10 PU - 45 JJ = :51.26
5 PU - 50 JJ = :40.65
TOTAL TIME = 15:00.36,  22sec over my pr from last year but still 53 seconds from my first time.  I am very out of shape too.

Shoulder and hand were not very happy about this.  Pushups were not as deep as I would have liked early but got better as range of motion increased.  I am going to be hurting tomorrow. 


November 25th 2011
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

Partner Tire Slams, Ring Dips, Box Jumps, Overhead Walking Lunge

Partner Tire Slams
4 Different Bars 1 Weighted Rope - Complete 20 Reps and pass off to partner
20 - Long bar Alternating Right and Left side after each swing on all below.
20 - Mid-Bar
20 - Short Bar
20 - Small Bar (weight rack)
20 - Weighted Rope (Figure 8 swing alternate hands after 10)
Pair Splits (timed each of us as one)
1 - 1:37
2 - 1:04
3 - :56
4 - :57
5 - :30
Total 5:07

WOD
AMRAP 10 + minutes
8 - Ring Dips
10 - 24" Box Jumps
12 - 55lb overhead lunges
Splits
1 - 1:15
2 - 1:11
3 - 1:59
4 - 2:08
5 - 2:16
6 - 2:02

Just had to get this in and get home.  Crazy busy night as usual.  Left in such a hurry I even left my rings hanging in the rack.  Jen had to get them in the AM.  This was supposed to be a 15 min WOD.

On the Path even more broken

3 Rounds
20 GHD's
20 KB Swings 45lbs
10 Dead Lifts 225lbs hex bar
10 Bench Press @ 185lbs
1 min rest
Rounds
1 - 3:14
2 - 4:40
3 - 7:56
Total Time - 17:53 with the rest.

Finished with 500 crunches.  Slow and steady.

By the third round the bench was killing me.  My left hand is on fire holding the bar for bench.  Pretty sure it is broken.  Not to mention I am in terrible shape.  Dead Lift always takes it out of me if I try and rep even at low weight.

Arm is still jacked, even after the cortisone injection.  Going in for the PRP injection on Thursday.  For $500 a shot I can only hope this cures it.  I also crashed on my bike this weekend trying to exercise the dogs one at a time.  I dang near saved it when at the last second I went over the handle bars and caught my self on my hands.  I am pretty sure I broke my left thumb down by the wrist.  Probably just a chip or small fracture there is a deep bruise and feels like every other broken finger I have had.  My left shoulder is pretty jacked and sore from jamming it when my hands hit.  My guess is that I am going to have to have my left shoulder re-done and cleaned out within the next year.  I was told about 9 years ago that it will go at some point.

12/16/12 Biked with Dogs (Sunday before Steal your Dollar City)

4 miles with each dog Went toward Francka Bridge.

So a total of a 8 mile ride for the morning.

Crashed with Missy.  She stopped and the bike jumped around.  I thought I was going to save it till the very last second when she got in front of me.  I hit hard and I am pretty sure I broke my left thumb at the wrist.  I popped my shoulder pretty good when my hands hit jamming it.

12/14/12 Biked

3 plus miles with each dog Cherry Blossom Loop

Total 7 miles

12/13/12 Biked

3 + miles turned left out of subdivision

Biked 5 miles with team for Fartlek

Total 12 miles bike

Jump rope, Plate Push, Box Jumps, GHD's

3 Rounds for time
100 Jump Rope - Singles
50 Yard 45lb plate push 25 down 25 back
10/15/20 large box jumps first round could barely get feet up so I only did 10
20 GHD's
1 minute rest
Rounds
1 - 3:38
2 - 4:53
3 - 5:31
Total time with rest - 16:03

Holy cow I don't feel bad after these.  I am tired and I seem to get my wind back pretty quickly.  During the WOD though I am toast.  I just hurt all over.  Got to get lungs back in shape.  As with everything else

did 5 curl ups and 5 pull ups today testing the arm.  Does not hurt near like it use to but it is in no way better.

Hopefully on the Road Back

Started day with Squat Clean
4 x 95lbs
8 x 135lbs
Back started to get tight/ache around number 6 so I did not go any higher.  Just want to get back in the routine.

WOD
3 Rounds For Time
20 - Wall Ball 20lbs
20 - Back Extensions
10 - Push Ups (clapping)
10 - GHD's
10 - Push Press 95 lbs
Rounds
1 - 2:21
2 - 2:52
3 - 4:00
Total Time - 9:15 

Holy cow this got me out of breath.  Thanks for getting me in Daniel.

OUT OF SHAPE!

Proctored ACT today and when I got done I did a quick round of Bench.
10 x 135lbs
10 x 155lbs
8 x 185lbs
5 x 205lbs
2 x 225lbs

I am as out of shape as I have been in the last 3 years.  Got to snap out of this.  To much to do and not enough hours in the day.  Being injured does not help.  Arm is still jacked.  I got a steroid shot Monday and it still seems to not be working.  Got bill for MRI today for this bicep stuff.  Holy cow not sure what we are paying the insurance company for.  They paid roughly 35%.  Worthless.

Broke down and set up new dog fence

Pulled up and re-drove roughly 50 fence posts today.  Re-strung the dog fence.  I am worn out.  Good workout swinging that post-driver.  Took 5 hours to finish the fence.

11/23/12 Jump Rope, KB Swings, SDLHP, Crunches

Biked 30+ minutes with Missy
Biked 30+ minutes with Mona
Both puppies did great with commands.  I let them set the pace they ran the whole time at a solid pace picking it up every once in a while.  Neither of them even looked tired at the end.  Amazing.  We need to do this every day.

100 - Singles Jump Ropes
30 - 35lb KB Swings
30 - 35lb SDLHP
30 - 55lb KB Swings
30 - 55lb SDLHP
500 - Crunches Standard
30 - 35lb KB Swings
30 - 35lb SDLHP

11/22/12 KB Swings, Jump Rope

100 - Singles - Jump Rope
25 - 35lb KB Swings
25 - 55lb KB Swings
100 - Singles - Jump Rope
25 - 35lb KB Swings
25 - 55lb KB Swings

At Boo's house.  My back is still hurt from Picking up Emily's Deer.  Not much I can do.  My arm is still jacked up too.  Hope to find out a plan this week to get it healthy.  Almost 6 months of this is wearing me out.

11/17/12 Run, jump rope, push-ups, sit-ups, KB Swings, bench dips

Run 800meters warm up
500 jump rope singles
100 push ups
500 sit ups
100 KB swings 35lb KB
50 Bench Dips

KB Swings, Wall Ball, Toes to Bar

The Road Back
30 KB Swings - 35lbs
20 Wall Ball - 20lbs
10 Toes to Bar
1 min rest
Splits
1 - 2:04.15
2 - 2:04.31
3 - 1:56.97
4 - 1:55.39
Total time  - 10:25.16

It has been 25 days since I last worked out.  I promised myself I would not let this happen and it did.  Just had my priorities on Coaching, and wife and kids, in the in the right place but just could not find time to get a WOD in.  Hopefully I can get that changed.  We shall see.  Things have been pretty stressful lately.  Trying to coach my kids to an amazing season, stress at work, Doing CPR to Nurse Kristy and wondering if she was going to make it and just life in general has me worn slick.  From the Nurse Kristy incident on the 16th of this month I have lost 10 lbs.  I was down to 185lbs last Thursday.  This is not the kind of weight loss I am needing.  Not getting to workout with Daniel or see Clayton or Ben in the weight room for fellowship even for a few minutes is wearing me thin.  Time to get things together.  State is this weekend, I pray for the best for my kiddos and to get things back in balance.  I turn 40 in December.  I vowed to be at 178lbs by then with working out.  Don't think I can do that in a healthy way but I will get as close as possible.  My back has been back to hurting with out regular workouts.  Time to get right.

Dead Lift, GHD's, Push-ups, Back Extensions, Toes to Bar, KB Swings

4 Rounds
10 Dead Lift 225lbs hex bar
10 GHD's
10 Push Ups
10 Back Extensions
10 Toes to Bar
10 KB swings 55lbs
1 min rest

Splits
1 - 2:11
2 - 2:09
3 - 2:12
4 - 1:54
Total time - 11:28 with rest

Walking Lunges, Hand stand walks, KB swings, hill run LOG

3 Rounds
100 Yards walking lunge, trail knee touching the ground
20 Yards Hand Stand Walks
50 KB Swings 1 pood (35lbs)
1 min rest
Splits
1 - 3:45
2 - 3:52
3 - 4:26
Total time - 13:45

Been so long since I have done anything substantial.  This was great.  By the last round I was weaving all over the place.  Good to get one in today.  Thanks Daniel.

Rest 10 min

40 yard Hill sprints with log
2 sets of 5  rest while Daniel did his rep up and down hill at soccer field. 5 min rest between set.

Used the log I used to run hills with in High School and College.  Pulled her out of the shed and Daniel and I knocked the dust off it today.

9/25/12 Bench Press

20 x 135
10 x 185
8 x 205
3 x 225

Dips, Push ups, Sit ups, Squats

For Time:
100 Dips
100 Push-us
100 Sit-ups (butterflys)
100 Squats
Broke into sets of 20
Rounds
1 - 1:37
2 - 2:56
3 - 3:57
4 - 4:39
5 - 4:57
Total time - 18:08

Just happy to get one in.  Man I am out of shape!

Cross Fit with the runners

3 rounds
600 meter run on soccer field
10 frog jumps
25 yards bear crawl
50 Butterfly sit-ups
Tire jumps
20 x 55lb KB Swings
20 x 55lb SDLHP

9/8/12 Driving T-Posts

Went to the course today and drove 40 or so posts.  Ground was finally soft from our first real rain in months over the last week or so.

Power Clean to push jerk/press, Ring Dips

8 minute AMRAP - 5 rounds + 2 PC/over head
5 x 155lb Power Clean to a push jerk/press
5 Ring Dips
Rounds
1 - 1:01
2 - 1:24
3 - 1:43
4 - 1:50
5 - 1:40 at 7:40
      2 cleans at 8:00 min marker
6 - 1:09 at 8:50

Got 5 total rounds and 2 clean to over head at 8:00 min marker and finished round.

8/28/12 Bench Press

10 x 135
10 x 185
6 x 205
3 x 225
3 x 225

8/25/12 Saturday T-Post Driving

24 posts for Chute on course with Corey after SBU race
60 drives per post my hands and body were fried.

8/27/12 Power Cleans, Jump Rope

5 Rounds
5 Power Cleans 135lbs, supposed to be 185 (back not up for it)
40 Jump Rope
Rounds
1 - 59.9
2 - 1:14
3 - 1:21
4 - 1:34
5 - 1:24
Total time - 6:32

8/23/12 Dead Lift, Burpees

5 Rounds
5 Dead Lift 275lbs
10 Burpees
Rounds
1 - 43.0
2 - 1:25.4
3 - 1:30.9
4 - 1:18.4
5 - 1:14.7
Total time -

8/21/12 Tire Slams, Tire Flips, Toes to Bar

3 Rounds for time
20 Tire Slams 10 rt, 10lft
5 Tire Flips
10 Toes to Bar
Splits
1 - 1:27
2 - 1:52
3 - 1:54
Total time - 5:14

8/18/12 Bear Crawl, Dead Lift, Lateral Bar Burpees

5 Rounds for time:
20 yard Bear Crawl
3 x 315lb Dead Lifts
10 Lateral Bar Burpees
Rounds
1 - 1:23
2 - 2:18
3 - 2:50
4 - 2:48
5 - 2:16
Total time - 11:37
Interesting WOD.  The dead lift was pretty heavy for trying to move fast.

Push Press, Squat Cleans, Bench Press, Front Squat

5 Rounds for time of:
5 x 135lb Push Press
5 x 135lb Squat Cleans
5 x 135lb Bench Press
5 x 135lb Front Squat
45 seconds rest between each round
Rounds
1 - 2:00.44
2 - 1:57.01
3 - 1:44.79
4 - 1:51.63
5 - 1:43.19
Total Time - 12:16.11 with rest included.

Just wanted to get something in.  I am struggling this month.  Not good considering how much I drop off in Sept and Oct usually.  I have to get back with it.  Hammy that I pulled yesterday is not great but did not hurt a ton while I was on I just went steady and did not push super hard.

Aug. 12, KB Swings, Burpees, Plate Push

5 Rounds for time of:
5 KB Swings - 2 pood
5 Burpees
Plate Push 20 yards 45lb plate
5 KB Swings - 2 Pood
5 Burpees
Plate Push 20 yards 45lb plate
30 seconds rest
Rounds
1 - 1:10.26
2 - 1:47.47
3 - 1:48.69
4 - 1:42.62
5 - 1:40.67
Total Time - 

This one was rough on me.  I struggled pushing.  KB's felt a bit on the heavy side for me today.  I just could not seem to push to the limit.  The lack of working out is hurting me.  And of course constantly being hurt is not helping.  I am hurting my self everywhere but the gym.  My arm still is not better.  My calf seems to be better but I pulled my ham string on the left side Mon. Aug. 13th doing sprints with the CC kids.

Aug. 10th

Yard work and planted Garden.

Aug. 9th

Did a WOD still looking for the paper I wrote it on.

Aug. 4th

Finished driving T-posts hung fence and finished tilling the garden.

August 3 Driving T-Posts

Put dogs fence in.  Drove T-Posts.  Tilled Garden.

August 1st - Swim

Went to Table Rock today with the girls.  Got in a 200 meter freestyle swim.  Buoy was about 50 meters out.  I swam out and back twice.  Defiantly not ready for the Olympics.
50 push ups

Tilled Garden, Push-ups, Crunches, Body Squats

Tilled Garden for 2 hours (AGAIN)
150 - Push-ups
300 - Crunches
100 - Body Squats

Tilled Garden

Had therapy this morning for my arm and that put a damper on a workout this am.  Arm is pretty sore.  Tilled the garden for roughly 2 hours this afternoon.  Soil is as hard as a rock!

Sunday July 29th - BIKE

Got done with church and biked home.  Almost a 7mile loop.  Completed it in 24:51.  Back parking lot of church to High School finishing in the drive way coming into the garage.

Wall-ball, Toes-to-bar, Shoulder Press, GHD's

5 Rounds for time:
20 Wall-ball, 20lbs
10 Toes-to-bar
10 Shoulder Press - 95lbs
10 GHD's
Rounds
1 - 2:26
2 - 3:20
3 - 3:51
4 - 3:56
5 - 3:47
Total time - 17:22

Man I am tired!

Butterfly Sit-ups, KB Swings, Hand Release Push-ups, Lunges, Trunk Twist Knee Elevations, Grass Hoppers

4 Rounds For Time:
30 Butterfly Sit-ups
30 KB Swings
20 Hand Release Sit-ups
30 Lunges
30 Trunk Twist Knee Elevations
20 Grass Hoppers
Rounds:
1 - 3:58 Forgot to do grass hoppers
2 - 5:01 did the set of of grass hoppers here.
3 - 6:14
4 - 6:22
Total Time - 21:35 I think my watch had tons of splits on it from the last few WOD's  I had to add these splits up.

Daniel and I are both beat from yesterdays WOD.  The heat is pretty rough.  Even this morning I could feel the fatigue from yesterday and a bit of heat affecting me.

Linda

10-9-8-7-6-5-4-3-2-1
Deadlift - 1.5 body weight 285
Bench Press - body weight 190
Squat Clean - 3/4 body weight 142.5
Rounds
1 - 6:12
2 - 7:31
3 - 7:23
4 - 6:58
5 - 6:42
6 - 5:53
7 - 5:03
8 - 3:23
9 - 2:16
10 - 48.84
Total time - 52:13.41
Second time doing this. My back was really bad last time. This time it was sore I tweaked it this morning setting up a barricade for the new puppies. Still a decent workout.  I think the heat got to me the round of 6. I was really dizzy.  This is crazy I guess my back is having a big effect on me with this workout.  Also the dead lifts are a factor now doing the real weight.  The first time and second time I did this the dead-lift was way down.  That still should not slow me down as much as it has I would not think.  I would love to hit this when my back is feeling great again.  Looks like all the weights were the same on my first effort at 33:44 except for the Dead-lift, it was down by 85lbs.  I did notice in my notes that I went parallel my first time and the last two times have been full deep squats pretty much A to G.

FRIDAY, APRIL 6, 2012

"Linda"

10-9-8-7-6-5-4-3-2-1 Reps of the triplet for time:
Dead-lift 1.5 times body weight 188 this am tried 285, back is killing me I tried this and when I got it up it was way to much.  I adapted to 225.
Bench press - Body weight 188 this am
Clean (Did Squat Cleans) - 3/4 body weight - 143, went as deep as I could go.
Splits
10 - 7:11
9 - 10:49
8 - 8:33
7 - 9:39
6 - 8:00
5 - 5:16
4 - 5:19
3 - 5:08
2 - 3:08
1 - 1:32
Total time: 1:04.41

My back was killing me today.  I felt it every rep of every dead lift and squat clean.  Not good.  I had to go so slow I just fell to pieces.  Sweat was pouring off me.  I really hope things start looking up because I am beginning to get frustrated with my back issues again.  Last time I did this was in 2010 and I was heavier.  I adapted the dead lifts to lighter than today and took about half the time I did today.  Cleans are usually or have been one of my strong points.  I have jacked something up.

LAST TIME

SUNDAY, SEPTEMBER 5, 2010

Deadlift: 1 1/2 body weight = adapted to Just over 200lbs to save back

Bench press: body weight = Weighed 192 this am.
Clean: 3/4 body weight = 144

As usual the deadlifts just took it out of me. I moved through them pretty well but it taxed me quite a bit. Bench press was solid, just a few breaks. From 6 down was unbroken. Squat cleans were legit 90deg. I focused on this because I adapted the Deadlift. They were steady and smooth but wore me slick.

Ron
Time = 33:44

Tire Slams, GHD's, Body Squats, Dumbbell Push-ups

5 Rounds for time:
20 Tire Slams, 10 rt side, 10 left side, alternate bars
10 GHD's
20 Body Squats
10 Dumbbell Push-ups
1 min Rest - rest was roughly 56 seconds
Splits
1 - 1:54
2 - 1:58
3 - 1:46
4 - 1:52
5 - 1:30
Total time with rest - 12:50
Calf is still on fire.  I have been icing and taking aleve.

Toes to bar, dips, shoulder press

35 toes to bar 35 weighted dips 35lbs 35 shoulder press Worked on deck. Daniel and Sean came over to help hang the facia board.

Bench Press

135 - 10 reps

185 - 10 reps

205 - 6 reps

225 - 5 reps

245 - 2 reps, one was flat back and the second was a slight arch.  Not happy with the arch so I stopped.  I think I could have gone 3 at least.

205 - 3 reps

185 - 5 reps

135 - 10 reps

Good round today.  Just wanted to do something.  Calf is killing me.  Arm is just a bit sore.  I have to work on the deck the next two days so I just am is survival mode.

July 14th, Wall Ball, Toes-to-bar

For Time
50 Wall-ball - 20lb
25 Toes-to-bar

40 Wall-ball - 20lb
20 Toes-to-bar

30 Wall-ball - 20lb
15 Toes-to-bar

20 Wall-ball - 20lb
10 Toes-to-bar

10 Wall-ball - 20lb
5 Toes-to-bar
Splits
1 - 2:25
2 - 3:43
3 - 3:15
4 - 2:04
5 - 51.44
Total Time - 12:20

Posting this two days later and my abbs are still on fire!  GREAT WOD.  Good to be back with Daniel day 2.  Needed this one.  Hands are still toast from blisters at camp and grip from yesterdays KB swings.

July 13th, KB Swings

one minute on one minute off for 10 minutes
30 KB swings 2 pood (70lbs)
Complete 30 swings in a minute and if not done in a minute assess a penalty of 100 SDLHP for each round not completed. 
I am apparently toast after camp.  I finished round 1 and then was done I could not get more than 20 done in a round after that.  I also can't really do SDLHP with my arm hurting.  I did ROPE waves for 6 Rounds at 15 seconds a round.  I did finish all my reps for the KB swings before I did the penalty.  So I did get all 150 Swings.

July 12th

Biked 18miles Did Dawt Mill with the kids looped several times.

July 11th

AM
Cross fit
1 Round
20 KB Swings 35lbs
20 SDLHP 35lbs
4 Rounds
20 KB Swings 55lbs
20 SDLHP 55lbs

120 Push-ups broke into rounds
700 Crunches sets of 100
Calf did feel decent on these but I did not activate it.

Kayaked 7 miles on the North Fork river

PM Biked 3 miles on hills

July 10th

AM Biked 7 Miles on hills, sat in Spring for 10 minutes
PM Biked 10 miles on Hills

July 9th

AM Biked 8 miles on Hills
PM Biked 8 miles on Hills

July 8th West Plains Camp

Biked 8 miles on hills

July 6th

30 Burpees
2 Big Laps Soccer Field
30 Snatches (Dumbell 35lbs)
2 Big Laps Soccer Field (on second lap last 200 meters I felt a pull in my left calf and as far as I can tell tore the muscle as is goes under the gastrocnemius.  I am toast.  I am posting this a week and a half later and I am still in major pain.
Finished my push ups - 30
Finished my snatches - 30   


Not a good day.  I was jogging at a decent pace but not pushing my self at all when the calf went.  This is a first.

July 4th Hiking and cave tour

We hiked to Blue Spring, Hiked around Alley Spring and went to Round Spring and toured the cave.  Dave Toby was there and gave us the tour.  The cave was awesome.  2 hours of a lantern tour.

July 3rd Long Canoe Ride with the Family

We went to Eminence MO and floated the Jacks Fork river.  Amazing.  The girls did awesome.  I gave them some paddling lessons and they put it to the test on a few turns with rough water.  They did amazing.  A bit of swimming and rock jumping into the water.  Amazing day with the girls.  I was very proud of them.

Bench Press, Dead Lift, Tire Slams, Pull-ups, Run 400

Started With Bench Press
10 x 135 
5 x 185 
5 x 205 
5 x 215 
5 x 225 
10 x 135 
WOD
4 Rounds for time:
10 Dead-lift, hex bar 225lbs
20 Tire slams right side, used my new 10lb sledge
10 Pull-ups, arm still hurts but had to do something.
20 Tire slams left side 10 Sit-ups, butterfly as usual
400 meter run roughly, around soccer practice field starting and finishing inside weight room.
1 minute rest
Rounds 
1 - 5:19.29 
2 - 5:13.75 
3 - 4:51.12 
4 - 4:20.86 
Total time - 22:49.73
Great WOD today. Arm is still hurting but I could not stand not doing pull-ups. Just kept them to a minimum. Bench felt great. No spotter and still did 225, 5 times. I will have to look but I can't remember doing 225, 5 times since starting cross fit. If I had a spotter I probably would have tried another set at 235. Either way great day. Hot as the blue blazes out there even at 8:15 am when I did this. I think it was already 85 degrees.

AM WOD with the Kids, Run, Squats, Lever Pulls, Thrusters, Iron Crosses, Lunges, Toes to Bar

2 Rounds for time:
Large loop of soccer field
50 Body Squats
30 Lever Pulls (like butterfly but with one arm at a time reaching across the center line)
20 Thrusters (45lb bar)
20 Iron Crosses (5lb plate start arms out in-front, open to sides close, then straight up over head)
50 Lunges
10 Toes-to-Bar

Did not get a time on this.  I started after the kids.  I had to pull benches and bars for the toes to bar.  I headed out when most the group was on lunges.  Seemed like I had a decent pace going.  I was sweating like a race horse.  Legs were on fire and shaky after done.

Long Bike

Rode to practice in am.
4 miles in
7 miles at practice
4 miles home
Total - 15 miles

Bench Press, Dumbbell Thrusters, Dynamic Push-Ups, Russian Twist (mason twists)

Bench Press

135 x 10

185 x 5

205 x 3

225 x 3

235 x 1

245 x 1  Went up solid, I know I could have gone to at least 255 but decided to be smart

WOD

For Time - 15 - 12 - 9 - 6 - 3 reps of:

40lb Thrusters Dumbbell

Dynamic Push-ups, two bumper plates on each side

Russian Twists (Mason Twists) 10lb plate

Splits

1 - 2:45

2 - 3:03

3 - 2:33

4 - 1:36

5 - 42.89

Total time - 10:41

Arm still hurting but wanted to do something like this.  The pushups don't seem to hurt it.  Bench went well.

Iron Man 400!

80lbs worth of weighted vests
2 55lb Kettle Bells one each arm
400 meters as fast as you can go

TIME = 3:23

I was super worried about my back.  I probably gamed it a bit to much early.  I was loosing my grip on the left side with about 60+ meters to go and I dropped the weights and took a few deep breaths and walked around in a circle.  Grabbed them and powered in almost at a trot.  I did feel my left leg and foot go tingly but nothing worse than normal.  The next few days will tell the tale.  GREAT WOD!  I am typing this 3 hours later and am still a bit shaky.  I know I can break 3 in this thing.

Long Bike

Jen and I got up early at Boo and Terry's and rode from their house to Castlewood State Park all the way to the river.  The ride ended up being almost 15 miles.  Good time together and a beautiful ride.

Kyle's playground WOD

4 Rounds for time, ALL WITH 20lb VEST:
10 Toes to bar
20 Push-ups
30 Squats
40 butterfly Sit-ups
50 Jump ropes
Splits 
1 - 3:55 
2 - 4:07 
3 - 4:50 
4 - 4:20 
Total - 17:12
Did this on on my nephews playground in my sisters back yard. Wrote the WOD in the sand box. Followed workout by a jumping session with the kids on the trampoline and a good game of tag.  I am whooped.

6/21/12, handstand holds, weighted pushups, box jumps, deadlift, GHD'S, KB Swings.

4 sets of 15 seconds Hand Stand Holds these were tough and killed my back
3 sets of 15 weighted push ups - 45lb plate
10 sets of 5 tallest box jumps
 4 Rounds for time
6 Dead lifts - 65% of 1 rep max - 240lbs
10 GHD'S
24 1.5 pood KB swings
Rounds
1 - 1:39 
2 - 2:31 
3 - 2:25 
4 - 2:31
Total time - 9:07
This WOD does not seem that tough but it put both Daniel and I on the floor.  Could have been the heat too.  I have lost 4lbs a workout the last two days.

Squats, push-ups, sled pulls

Started day with Squats
5 x 135 Below Parallel
3 x 205 Below Parallel
3 x 225 Below Parallel
1 x 265 Parallel OLD PR
1 x 285 Parallel NEW PR - For Cross-fit
1 x 135 Below Parallel
NO BELT FOR ANY OF THESE!!!!!!!!!!!!!!!

10 Rounds for Time
15 Push-ups
Sprint/Sled Pulls - 30 yards
Rest 60 seconds
1 - 24.99
2 - 22.64
3 - 22.16
4 - 22.83
5 - 19.54
6 - 26.73
7 - 22.87
8 - 22.15
9 - 29.30
10 - 41.77 Wheels came off, I could barely get my feet off the ground
Total time with rest - 13:05

Cardio Cross Fit with the Kids

Running on Soccer field with the kids at 6:15am
1 Lap big lap both fields (BARE FOOT) = 500 meters
30 KB swings
1 Lap
30 SDLHP - Skipped these because of arm and did 1/2 moon rises
1 Lap
30 Body Squats
1 lap
30 1/2 moon rises
1 lap
30 Push-ups
1 lap

6/18/12 Bench Press, Dips, Plate Push

Easy day trying to rest arm
Bench Press
135 x 10
155 x 5
185 x 3
205 x 3
225 x 2
230 x 1

Dips Weighted with vest 3 sets of 10

45lb plate push
2 sets of 4
Daniel and I rotated down and backs 2 turning left then 2 turning right as we finished the 4th we took 60 seconds rest. 

This on hammerd me.  Great blast.
Still resting arm.  It still hurts like crazy.  Tom wants me to take 7 more days off no curling action or pulling.

FAMILY SCRAMBLE

Year number 4 for the family scramble.  We had a great time.  Took an Ice bath last night trying to be recovered for today.  I am still trying to recover from this weeks workouts.  I also strained my left calf Thursday during the hills.  I am falling apart.  I talked to Tom last night. I have pulled my Bicep Brachialis at the attachment in the forearm.  I have to rest it for 7 to 10 days.  NICE!  AHHHHH, Sucks getting old.

Deadlift, dragonfly, ring dip, med ball explosion, front squat, bar facing burpees, hill sprints

Dead-lift NO BELT ON ANY OF THESE!
135 x 1
222 x 4
315 x 3
335 x 1
355 x 1
Very happy with this.  I even built up a pad of mats to stand on so I was lifting more from the same height if I was lifting with a regular bar and not the hex bar.

Dragon Fly's 3 x 10 I 2 x 10 and the last set I could only do 6.  This was killing my upper spine for some reason.
Weighted Ring Dips 3 sets of 10, first set was just body weight, next two I had the 20lb vest on.
Just not feeling right doing these they hurt all over and in the middle of my chest on my sternum.  I am completely wiped out.

WOD
3 rounds for time
10 x Med ball explosions - trying to hit beam on weight room ceiling
5 x Front Squat 165lbs
15 x Bar facing burpees
Rounds 
1 - 4:13 
2 - 3:50 
3 - 4:12 
Total time - 14:16
Front Squats were rough on my I had to use the weight belt.  Picking up the med ball was rough on my right arm.

Drive to granny hills 5 x 50 yard up hill sprints walk backward down hill for recovery.
I really did not want to do these. I am exhausted and my arm is killing me. However they were awesome. Daniel and I were stride for stride on them. Man it was fun flying up that hill. Sprint and recovery combined was 90 seconds then we were off for the next interval. Tomorrows day off is much needed.

6/13/12 Hammer Gone Bad

3 Rounds
Sledge Hammer Right Side 1 min
Box Jumps 20in 1 min
Sledge Hammer Left Side 1 min
Dumbell Hang Clean 45lb Dumbells 1 min
1 minute rest
WOD is constructed exactly like Fight Gone Bad.  4 rounds counting max number of reps per exercise.  Your score is your total number of reps completed.
Exercise                        Reps R1      Reps R2    Reps R3
Sledge Hammer RS   -----34------------34----------36
Box Jumps                 -----30------------30----------30
Sledge Hammer LS    ----34------------34----------36
Dumbell Hang Clean  ---20------------20-----------25
Total number of reps = 118-----------118----------127 = 363

Short Rest
Mat slams - We alternated for 1 minute slamming the same direction facing each other.  As many reps as possible in 1 min.  We did 4 rounds.  We did 2 rounds slamming with right arm and 2 rounds slamming with left arm.

My right arm is messed up again.  I can barely move it today.  Not sure which exercise did it but my guess is the mat slams.  My favorite part of yesterday.  I need to take care of this.  Not sure of a plan yet.  I am going on 3 plus weeks of this.

Kalsu

Total time - 1:14.34
On the minute
Complete 5 Burpees and complete max reps of 135lb thrusters on the minute.
The goal is to complete 100 Thrusters
At the beginning of every minute complete 5 burpees, for the rest of the minuted perform as many 135lb thrusters as you can in remainder of minute.  At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 thrusters.  Post total number of minutes it took to complete 100 thrusters.
Inside of workout:
Total thrusters - 100
Total burpees - 370
Total squat cleans - 63 I think 

Posting this 6 hours after finishing WOD. I am fried, my knees are on fire and I did not have time for an ice bath. Either way I finished this sucker. Though there is no way I could have gotten it done with out Daniel. Thanks brother! Possibly one of the hardest things I have done. I believe it was rep 94 I stood up from the burpees for the power cleans and started to dry heave. I am not sure how I made it I had tremmors in my legs by thruster 40. I thought there was no way I could get past 60. I posted a fe weeks back after a WOD that I after that WOD you feel like one bad mother. After this one you are just glad you survived!
Rounds:
1 - 3, 2 - 3,  3 - 3, 4 - 3, 5 - 3, 6 - 3, 7 - 3, 8 - 3, 9 - 3, 10 - 3 = 30 
1 - 3, 2 - 3, 3 - 3, 4 - 3, 5 - 0, 6 - 1, 7 - 3, 8 - 2, 9 - 2, 10 - 2 = 22 = 52
1 - 0, 2 - 2, 3 - 2, 4 - 1, 5 - 0, 6 - 2, 7 - 0, 8 - 2, 9 - 0, 10 - 1 = 10 = 62 
1 - 0, 2 - 1, 3 - 1, 4 - 0, 5 - 1, 6 - 1, 7 - 1, 8 - 1, 9 - 1, 10 - 1 = 8 = 70 
1 - 1, 2 - 1, 3 - 1, 4 - 0, 5 - 1, 6 - 1, 7 - 1, 8 - 1, 9 - 1, 10 - 1 = 9 = 79 
1 - 1, 2 - 0, 3 - 1, 4 - 1, 5 - 1, 6 - 1, 7 - 1, 8 - 0, 9 - 1, 10 - 1 = 8 = 87
1 - 1, 2 - 1, 3 - 1, 4 - 0, 5 - 1, 6 - 1, 7 - 1, 8 - 1, 9 - 1, 10 - 1 = 9 = 96 
1 - 0, 2 - 1, 3 - 1, 4 - 2 = 4 = 100
FINISHING TIME : 1:14.34

HOLY COW!!!!!!!!!!!!!!!!
I finished posting this around 12 the next day.  I have already iced my knees twice.  They are still sore.  Daniel adn I talked I can remember thinking the first time I saw this WOD and watched Ben do it.  I thought there was no way I could do that.  I also was thinking yesterday.  When I first started Crossfit I could barely clean 135 with out hurting.  I have been wanting to do this one for a year.  Finally did it.
All I can think of is, I FINISHED!   Thanks again Daniel. 

Did this 6/8/12 Hand stand push ups, false grip holds on rings, Skin the cat, Front Squats, Pull-ups

Started day with:
Hand stand push ups.  We were supposed to do 3 sets of 8 reps.  I did 4 sets of 3 reps.  But I did them for real this time.  Still Suck.
4 x 15 seconds false grip holds on rings.
3 sets of 5 Skin the cat on the rings.  I could not drop as low as I wanted to on the back side of these with my arm hurting like it has been.

WOD
3 Rounds for time:
6 x 185lb Front Squats
21 Pull-ups
Rounds
1 - 1:24.24
2 - 3:10.50
3 - 3:35.75 
Total time - 8:10

Short rest then:
5 sets of 50 Rocky crunches.  These are what I call bicycles.  1 min rest between sets.

Workout was good today.  Happy with my slight progress on the HSPU's.  My arm is still killing me.  Need to do something about this.  The front squats hammered my by the second set.

KB swings, long sled pull, mat slams

Complete 6 Rounds:
You have 1 minute to complete the following:
5 KB swings - 2 pood = 70lbs
1 - 40 yard suicide Run = I did a long sled pull probably 100 or so meters 45lb plate on the sled
Rest 60 seconds between rounds
*if you do not make the 1 minute mark count a penalty of 20 burpees
Splits
1 - 28.20
2 - 31.72
3 - 33.00
4 - 34.00
5 - 34.32
6 - 29.53
Total Time - 8:11 including exactly 1 minute rests

Rest

5 Rounds
10 Reps Mat Slam alternating Right and Left Sides Rest while partner does his round, Roughly 30 seconds.  I felt better slamming that thing than when I was resting.

My arm is killing me I might need to get it checked out.  Great workout!  Good job Daniel.  I was toast by the last few runs.  I was yelling trying to stay firing on the last 30 meters.

6/5/12 L-Sit, RingDips, Squat Cleans, Double Unders, Shoulder Press, Rope Climb

(A) 4 sets of 15 seconds L-Sit - These went well
(B) 3 sets of 15 Weighted Ring Dips 20 lbs

Met Con
3 Rounds for time:
5 - 10 - 15 reps for cleans and press
Squat Cleans 155lbs
Double-unders - Subbed in singles - 50 - 100 - 150
Shoulder Press 95lbs
Splits - forgot to hit the watch the cleans were killing me
Total Time - 16:39.35
Short Rest
5 x 20 ft rope climbs with 1 min. rest between reps., go as fast as you can up and down.  Last one did with no legs.

Right arm was still killing me today.  I think I made it worse today.  Closing the joint is miserable.  I think I have severely strained something or possibly a small tear.

6/4/12 - Bike 600+m, KB Swings, Pull-ups

3 Rounds for time:
All done with 20lb weight vest
800m Run - Subbed in 600+m bike
21 1.5 Pood KB swings
12 Pull-ups
90seconds recovery
Temperature was 90deg
Rounds
1 - 2:44.0
2 - 2:41.46
3 - 2:49.47
Total time - 11:22.35

Finished with 10 x 20 yard sled pulls 1 on the minute every minute for 10 min.  45lb plate on sled

I was spent at the end of this one.  Great workout.  Not sure what is going on with my right arm.  Just above my elbow hurts on the inside.  Small muscle under bicep to the outside of arm.  Hurts badly.  Right shoulder is now hurting.  It hurts when I close the joint.  Noticed it just a bit on the pull-ups

Front Squat, Burpees, Pull ups

PM WOD
For time:
21 - 15 - 9
95lb Front Squat
Burpees
Pull-ups

Rounds
1 - 3:25.03
2 - 3:01.07
3 - 2:32.06
Total time: 8:58.16

So much for a day off.  Two workouts later here I am.  I started my day with one amazing morning and did a workout.  I then hit the weight room just to cheer Daniel on and decide to hit it with him.  I promised my-self I would just go through it with out pushing.  I kind of kept my promise I went decent pace but I definitely did not slow as much as I should have.  I really liked this workout even for being exhausted.  Little to no sleep and supposed to be day off I liked this.  The front squats were quite good the weight was so light you could roll pretty good.  I want to do this one with the vest on.

Run, Body Squats

AM WOD
100 Body Squats, did sets of 25 as the kids came in on their laps
Then did:
4 Rounds
Run 1 barefoot lap on soccer field = 500 meters
25 Body Squats
at completion of above
25 Toes to bar

Total of 200 body squats and 2000 meters running

Did this with the kids this am.  Man the running feels great.  It was cool the grass was wet and we ran bare foot.  Great morning!

Cross fit by Bayless

Did this with 20lb weight vest on
Started day with 7 Log Chain Box Jumps, large black box

Did all this with the 20lb weight vest on
5 Rounds for time:
55lb Lunging Thrusters 15 yards
5 GHD's
1 Plate Push 45lbs 15 yards
10 Tire sledge slams 5 each arm
100 lb farmers carry 15 yards Right arm
5 dead hang pull-ups Daniel did these no kip I can't say the same.  I just could not get it done with out kipping but they were all dead hang.
100lb farmers carry 15 yards Left arm
10 Tire Sunrises 5 right 5 left
2 min rest, I took 1:30 all but 1 round

Splits
1 - 4:15.79
2 - 3:47.13
3 - 4:10.61
4 - 3:59.88
5 - 4:15.78
Total time -

Something differnt.  Daniel is good at coming up with these.  Great alternating movements.  Need to work on my torso rotation flexability from the Sunrises.

Run, Burpees, KB Swings, Sit-ups

3 Rounds for time:
Run around practice soccer field.  Probably about 600 meters total distance
20 Burpees
30 KB Swings 2 55lbs/1.5pood
40 Butterfly sit-ups
Rounds
1 - 7:05.51
2 - 7:05.37
3 - 6:47.15
Total time - 20:58.03
Had the kids do this in summer shool a few days ago.  I did not think it was going to be that tough.  I have to admit now it was pretty rough.  I ran a bunch today probably a mile or so this am at practice and the running tonight.  We shall see how bad an idea it was.  I really focused on staying on my for foot to lessen the impact.  I am happy with running, just worried about my back.

Did 200 abb reps this am

SDLHP, Body weight bench press

For time:
50 SDLHP 45lbs
30 Body weight bench press 190lbs
100 SDLHP 45lbs
20 Body weight bench press 190lbs
200 SDLHP 45 lbs
10 Body weight bench press 190lbs
Rounds:
1 - 7:21.42
2 - 10:03.56
3 - 10:35.54
Total time: 28:52.52
Great WOD. Maybe could have gone a minute or so faster but I was dang close to failure on bench a few times. I probably could have pushed harder on the rows but they were stinging pretty good too.  I am beat.  Several hours after the workout and I am toast.  I did not think this was going to be this tough.  I am hoping most of this is because I have had a few late nights preparing for summer school.  Good thing is that I weighed exactly 190 lbs when I walked in the door after the WOD so I was right on with the weight.

Did 200 abb reps this am

Push Press, Double-Unders

5 Rounds for time:
25 - 75lb Push-press
50 Double-unders - Subbed in 100 singles
Rounds
1 - 1:18.81
2 - 1:25.16
3 - 1:24.97
4 - 1:28.82
5 - 1:26.46
Total Time - 7:04.22

Just wanted a quick one that was not to stressful.  Pretty hot and we had a long weekend and a solid leg workout yesterday.  I am also going to try and get one in every day for the rest of the month to try and get my totals back up but I need to be smart.

Did 200 abb reps after WOD.

Swim, Squats

Five rounds for time:
25 meter under water swim
50 squats
Rounds 
1 - 1:21.16 
2 - 1:54.92 
3 - 1:44.32 
4 - 2:02.75 
5 - 1:47.87 
Total Time - 8:51.82
10 meter pool at hotel so swim was not to bad. We just came up on turn and took a breath. The squats were pretty rough. Legs were on fire by round 3. Good WOD to compliment the swim from a day ago. Moving from upper body legs was good.

STATE AM WORKOUT

Stretch
Short Jog
100 Crunches
100 Straight Leg Extensions above 90deg hanging from fence around dumpster broke into sets of 5.
100 Push-ups

50 meter swim, push-ups

5 rounds for time
50 meter swim
25 Push-ups
Rounds
1 - 1:03.49
2 - 1:52.51
3 - 1:56.96
4 - 2:06.05
5 - 1:56.89
Total time - 8:55.90
Huge pr. Daniel and I were way smarter today and went at a better pace to start. Paid off.

Last time
May 27, 2011
13:24

"FRAN" unprepared

21 - 15 - 9
95lb Thrusters
Pull-ups
Rounds
1 - 1:14
2 - 1:32 Running time - 2:46
3 - 1:27
Total Time - 4:13.87
I was way not ready for this but Daniel rolled on it and I just wanted to give it a try knowing I would not do very well.  I had been trying to get everything done at school and had been eating chicken strips and chips.  I was just not ready.  I also worry about my back when I have to go to fast.  I was right, round 2 rep 4 or so my back pinched on the right side this time.  Took a bit of steam out of me.  The last time I did Fran I fell to pieces and just continued to go cutting down the reps per round.  I just have not been able to fire very hard on these type of WOD's for a while.  Decently happy with a time considering.  However my Thrusters were parallel but not as deep as I normally go witch is AtoG or close to it on this WOD.  I was also not super happy with how I did the pull-ups.  Way not as extended as I should have gone.

Last time and the times before
1/4/12
21-15-9-6-3-2-1 = 15:05, 8:44 at reps of 9


6/21/11 = 3:14
1/10/11 = 4:06
9/10/10 = 4:35
5/26/10 = 7:35

Double-unders, sit-ups, med ball cleans, pull-ups, HSPU

Did this Monday May 21st
3 Rounds for time:
50 Double-unders - Subbed in 100 singles
40 sit-ups - Butterfly
30 med ball cleans 20lbs
20 Pull-ups
10 HSPU - Subbed in 10, 95lb shoulder press
Rounds
1 - 4:26 
2 - 5:25
3 - 6:11
Total Time - 16:02

Jump-rope broke on rep three of the first round and I picked up my spare.  It had a knot in it.  I did not get going again until Daniel was on rep 25.  This seemed to get in my head.  I struggled the next two rounds.  Between the yesterdays 50 power cleans and 75 wall balls.  My legs were pretty shot.  The med-ball cleans are usually one of my stronger lifts but they ate me up today.

Power Clean, Wall Ball

5 rounds for time:
10 x 135lb Power Cleans
15 x 20lb Wall Ball

Rounds
1 - 1:16.21
2 - 1:32.31
3 - 1:55.07
4 - 2:07.86
5 - 1:39.84
Total time - 8:31.29

Great fast one after graduation today.  Daniel and I scooted out when it was over and were going within 15 min.  My back bit a little on the left side in round two and I felt it the rest of the time.  I am going to hang several times tonight to hopefully prevent any other problems.  I had to drop the weight every rep on the power clean so I did not jar my back.  I could not touch and go.  Daniel pulled away from me big time because he could touch and go.  I have tweeked my back trying to touch and go so I have to put pride in the back seat and just let the weight fall and sacrifice time.  Happy with the WOD over all.  Good to be power cleaning again.

Weighted Pull-ups

7 rounds of 2 reps for max effort
1 - 40lbs
2 - 45
3 - 50
4 - 55
5 - 65
6 - 70
7 - 80

                                         80lbs x 2 pull ups
Nice quick one after we got back from Sectionals.  Amazing day.  The kids stepped up yet again.  3 weeks in a row now.  4 x 800 girls on to state - Sierra split a 2:22 - 5 second pr, with out it we don't go on, difference between qualifying and not was roughly a 10th of a second. Ashley, Cora, Jessica.  Mile - Ashley ran one of the gutsiest last 200 of her career to go from 5th to 4th at the line to advance.  Sierra cracked off another amazing race with a 2 second open pr by running a 2:25.9 to advance to state.  Same situation again group of three and one does not go and she gets it done.  Most amazing finish of the day was Jessica in the 2 mile.  almost 60 meters back with 3 laps to go and on lap 7 she got within 15 meters of 3rd and 4th place.  At 200 she was stride for stride with them at full tilt.  The three fought all the way to the line with Jessica edging out the girl that was in 4th to qualify.  3, 4, 5th places times were as follows. 12:18.00, 12:18.12(Jes),12:18.13.  I was in tears at the end.  Amazing day!

Sled Pulls, Dips, Toes to Bar

Complete one, 60 yard sprint every 30 seconds for 6 minutes for a total of 12
Did these with the sled with 90lbs on it.
Then:
For time:
50 Dips
100 Toes to bar
*Dips and Toes to bar can be broken into any number of sets or combinations.
I did 20 Toes to bar for every 10 dips.  First two rounds were unbroken then I went 10-6-4 on T2B.
Rounds
Sprints - 6 min - 
33 seconds rest
Dips and Toes to bar - 15:45


Total workout time - 22:19

I was hammered after the sprints.  By number 8 I was struggling.  By 12 I could barely run pulling the sled.  I do need to shorten the rope on these.  I thought it was ok last time but I could tell today that it was to long.  When I hit the weight room I was totally fried.  I only took 33 seconds rest from the final sprint.  I finished pretty close to 6 on the last one.  This workout was amazing.  I wish I could have kept the pace blistering but my grip was failing badly on the toes to bar.  Great WOD Daniel.  Awesome buddy one yet again!  If you don't come out of this one feeling like one bad mamma-jamma something is wrong with you.

L-Pull-up, Back Extension Weighted

21 - 15 - 9
L Pull-up
Weighted Back Extension - 25lbs
Rounds
1 - 1:26
2 - 2:01
3 -1:24
Total Time - 4:51

Another great fast one.  Unfortunately this is what we need right now for our families.  Hope things start to slow down so we can get some good ones in.  My back seems to be holding steady.  I am pretty excited about how my progression is going.  I really would like to get back to squat cleaning and thrusters.  Forgot to post that the first round I was rocking on the L-'s then I slowly digressed.

Finished up today with 10 Toes to bar and 200 Bicycles

DIANE

21 - 15 - 9
225lb Dead lift
HSPU - I subbed in 95lb shoulder press
Rounds
1 - 3:23
2 - 3:16
3 - 2:50
Total time - 9:31

Nice quick one.  Went a bit slower that I would like on the dead-lifts but I am worried about my back.  Shoulder press sucked as usual.  I was pleased with my last rep of shoulder press.  I was stuck 3/4 the way up.  I was sure it would not go but I just kept pushing.  The stall finally broke and went all the way up.

Supine Ring Pull-ups, True Push-ups

Started with a little bench

10 x 135lbs

3 x 185

3 x 205

3 x 225

AMRAP in 15 minutes: 12 Rounds

10 - Supine Ring Pull-ups

10 - True Push-ups

12 Rounds

Crossfit Football WOD Daniel found.  The true push up is with body elevated on rubber weights.  Feet and hands gripping dumbbells elevated on rubber plates.  Dropping chest below hands.  Supine ring Pull-ups are feet elevated on a bench and rowing to chest.  Abbs are pretty sore from yesterday.  Butt and hammys are sore too from dead-lift two days ago.  Pretty good buddy workout.  Daniel went while I rested and vice versa.  We might have gone a round or two more but would have been fried.  This was a great set up.  Good idea Daniel.

Toes to bar, tire slams, tire flips, butterfly situps

4 Rounds for time: 10:23
10 toes to bar
20 tire slams
6 Massive Tire flips
20 butterfly sit-ups
Rounds 
1 - 2:53
2 - 2:57
3 - 2:33
4 - 2:28
Total time - 10:23

Butt and hammys sore from deadlift yesterday. We needed to roll so Daniel and I threw this together. Pretty solid.

Tabata - Deadlift, Burpees

16 sets / 8 Rounds for total reps - 121 reps
20 seconds - Deadlift 275lbs I adapted to 225lbs
10 seconds - Rest
20 seconds - Burpees
10 seconds - Rest
Round 1
DL - 12
BP - 7
Round 2
DL - 10
BP - 7
Round 3
DL - 10
BP - 6
Round 4
DL - 10
BP - 5
Round 5
DL - 10
BP - 5
Round 6
DL - 8
BP - 5
Round 7
DL - 8
BP - 5
Round 8
DL - 8
BP - 5
TOTAL REPS - 121
Stuff going on at school and I am just not motivated.  This one hit me hard and I was worried about my back so I adapted by 50lbs on the Deadlift. Good movements though.

Bench Press, Shoulder Press

15 - 12 - 9 - 6 - 3
Body Weight Bench Press - 185 because I had no spotter.  Would have used collars to make it 189.
Hand Stand Push Ups - With my back and how much I suck at HSPU I subbed in 95lb Shoulder Press

Rounds
1 - 4:07.69
2 - 6:08.50
3 - 5:16.62
4 - 3:29.54
5 - 1:34.49
Total - 20:36.84

I had to break this up a bunch with no spotter on Bench.  I was a bit apprehensiveness with out Daniel there to pull this off me.  I suck at HSPU's and not much better over my head with Shoulder Press.  I decided to do Shoulder Press with 95lbs and add weight if I thought I could handle it.  I had to stick with 95 lbs the whole workout.  Like I said I had to break up the sets big time.  Reps of 3 and 4 the whole time except for the first round of bench press I got 10 in before I rested for the last 5.  Did this at 9pm after doing chores all day.

The Chief

Max Rounds in 3 minutes:
3 - 135lb power clean
6 - Push-ups
9 - Squats

At Completion of 3 minutes rest 1 minute
Repeat 5 times
Rounds
1 - 5
2 - 5
3 - 5
4 - 5
5 - 5

I know I could have gone faster.  I was very concerned about my back.  I did a power clean and felt nothing!  I mean NOTHING!  Wow as much as it sucked the two weeks paid off but it is still in the back of my mind.  135 lbs is just a great weight for me to work out with.  Not doing these as squat cleans I am sure helped too.  They were not prescribed but we usually do them just because.  Daniel and I both think this is a weight vest workout next time!  I slowed way down each round I did not want to get hurt.  My back never hurt but did get fatigued.  I am writing this just over an hour later and I am feeling nothing more than I have the last few days with some numbness and tingling.  Thanks Daniel this was perfect for tonight.  Daniel hit 6 rounds per round.  I know he could have done more too.  We have had a long week with Conference Tuesday and a midnight home arrival and JV conference tonight. We were done early just the activity was tiring.  GREAT WOD!

Pull-ups, Bench Press, KB Swings, Wall-Ball

4 Rounds for time:
5 Pull-ups, Chin passing over bar to neck
10 Bench Press 135lbs
20 KB Swings 1 Pood (35lbs)
30 Wall Ball 20lb ball
Rounds
1 - 2:17.22 Unbroken
2 - 3:18.74 Slow on bench and broke wall ball up 17-13
3 - 3:40.40 Solid on bench, broke up wall ball 17-13
4 - 3:23.72 Slow on bench, UNBROKEN WALL BALL!
Total time - 12:40.08

Finished this one and was in the Cross-fit flop on the floor.  Got a great burn.  I wanted to stay under 3 minutes a round but that did not happen big time.  I guess I should be happy I stayed under 4 for every round.  

Still in save my back mode.  Trying to do exercises that do not stress my back.  I had a ton of kids to work on tonight so Daniel got a head start and was doing something different anyway.  He was finishing as I came in and started warming up.  He had to get home to mow because this week is going to be nuts.  The KB swings at 1 pood were way to light.  I was happy I chose this weight because it worked me just a bit but there was zero stress on my back.  Also very nice to feel that 35lb KB swings felt like next to nothing.  When I first started this mess 2 years ago that was about as far as I could go.  This latest spell has taken some of the steam out of me.  I am very apprehensive now about any lifting.  I want to power clean very badly but I know it is just not a good idea. I have babied my back for 2 weeks.  I am feeling pretty good the pain has begun to subside but there are still days I have as Vicki calls it my John Wayne walk.  I was in so much pain 2 weeks ago that I was very afraid I had digressed back to where I was 4 years ago.  I guess GOD sent me this message to humble me a bit.  I had been backing down a bit on how hard I pushed in WOD's.  However I had also been pressing a bit on how much I had been lifting weight wise.  I also had been feeling so good I had been doing some things that I knew I should not do with my back.  Oh well.  I had been on a good roll with my number of WOD's per month.  I just have to scrap this one up to trying to make the right decision.  12 WOD's for the month is pathetic but I believe it was probably the best thing.

4/24/12 A few things after the meet

My back is feeling tons better.  I told Daniel yesterday afternoon that for the first time in 2 weeks my back did not hurt when I sneezed so I must be getting better.  When we got back from the meet Daniel did a quick WOD and I timed I don't know how you could do it on your own but a great WOD.  I still am leary about doing to much.
I did -
50 pull-ups
50 push-ups
50 body-squats

Packing and late WOD

Helping Jen's Grandparents move this weekend.  Spent 5 hours loading a large U-haul.  Back pretty sore.

After dinner I swam with the kids and soaked in the hot tub at the hotel.  At 9:15 I did this WOD in the fitness room.

32 minutes Seated Stationary Bike on Cardio Setting
200 Crunches
100 Push Ups

My back has not been near as sore today.  Even with the heavy lifting I kept stretching and trying to open up the low back.  I am having a better day than the last 7 that is for sure.  Still not great by any means hence the non-impact WOD.  I won't be doing any lifting for quite a while I think.

Dr. Dan's Snake Oil For Bad Backs

How good a bud is Daniel? That guy designed a WOD to try and pull my reer out of this low back funk I am in. Still hurting pretty bad but I got one in with Dr. Dan's ingenunity. I will post times and exercises in the am.
3 Rounds for time:
5 - Swinging Ring Pull-ups
1 - Horizontal Heavy Rope-pull (3 pood) took picture of Daniel doing this I will post later
14 - Lunges
10 - Dips
14 - Scorpions 7 each side
20 - Tire Slams (10 left, 10 right)
5 - Hug a Twinkie
3 - 20ft Wall Ball explosive drives trying to hit main I beam
5 - Bench Press 205lbs
10 - Hanging Bar Swings
15 - Back Extensions

Splits
1 - 8:21.76
2 - 8:49.17
3 - 8:14.49
Total Time - 25:25.42

This was surprisingly draining.  The Bench Press was enough to drain you.  Great workout by a great bud.  Thanks Daniel.  My back hurt the whole time except during the lunges.  The Scorpions were horrible but I could tell a great movement that I need to do more often.  Thanks again BROTHER!

Body squat, crunches, push-ups

Did this around 9pm after hanging upside down and rolling out my IT bands.
210 Body Squats did sets of 30 except for the last and did 60.
500 Crunches
100 Push-ups
My back is really bad right now. I have not felt right since the Burpee ring WOD almost 2 months ago. Several WOD'S have stressed it too. I have also had some great WOD's in that time. Clayton and I took the van to Pitt state and by the time we got back to the weight room I could barely walk. I then slept on the cot Sat night with the girls in the basement. I should have moved at the start. By Sunday morning I was in the worst pain I have been in for the last 4 years. My hips are on fire, my feet are burning. The longest I have had a back issue is about 2 days since I started cross fitting. This is going on 6 days. I am way better from Sunday but by no means am I feeling good. I am walking around like an old man. I am hanging upside down several times a day taking alieve and stretching. I can only hope this is not a start of something bad. I am exhausted by mid day just blocking out the pain. I had to do something tonight so here it is. I did also roll out my hips. We shall see.  I am missing working out with Daniel I feel like something is missing each night when I get home not getting workouts in.

Handstand walks, body squats

5 Rounds for time:
25 yard Handstand Walk
50 Body Squats
Rounds:
1 - 1:57.32
2 - 1:59.55
3 - 2:18.49
 4 - 2:21.31
5 - 2:04.71
Total - 10:41.38
Did this after home meet tonight. We wanted a quick one. I suck at handstand walks but it is what it is. I still need to stay away from anything stressing my back. Good to get one in. We were sure we would not get one done till this weekend.  I still suck at hand stand walks.

Push-ups

For time: 6:20
150 Push-ups
You can rest in the pike position. If you have to rest on the floor at any time a penalty must be assessed.  Run 40 yards.  I subbed in 20 singles Jump-ropes.  This was probably a little longer than Daniels 40s but I was not running so I am comfortable with this sub in.
I think I had to take 4 breaks.
Split 6:20
AFTER WORKOUT
4 rounds easy going
25 back extensions
1 dead hang back stretching pull up
50 singles fast jump ropes
25 incline sit-ups

AM practice 200 crunches

A bit of everything, "Sacrifice"

Worked out at 5 pm
Started with Chained Box jumps.  We did big black box.  I think 42 inches?  Weight belt - 2 large tow chains, 1 small.  We went for 10 minutes.  1 minute a round 2 jumps a piece then switch belt.  20 jumps total.  I used Daniels weight vest as well.  I tried the tall box and got it while we were warming up just decided against it during the workout.  
"SACRIFICE" Good one for Easter Sunday.   BAYLESS DESIGN
5 Rounds for time: 22:00
5 Dumbbell Burpees 40lbs
15 Yard plate push 45lbs - These alternated due to changing ends.
5 Ring Dips
2 Clean and Jerks did 105lbs I will do more if we do this again.  Did this to save my back.
15 Yard overhead Barbell Walking Lunge - These alternated due to changing ends.
20 Tire slams with bar, 10 each side
1 Huge Tire Flip
REST EXACTLY 1 MINUTE BETWEEN ROUNDS
Rounds
1 - 3:20.82
2 - 3:04.67
3 - 3:21.79
4 - 4:15.68
5 - 3:56.80
Total time: 22:00.19
Daniel came up with this one.  It was a good slow burn and we both slowly wore down unlike the usual Cross fit fall off the cliff.  Daniel did this with the vest on and I forgot my vest so I was with out it today.  Back feeling better but I have hung upside down several times and stretched a bunch and I took 2 Alieves this morning around 10:00am.  Only felt the clean and jerks the last two rounds.

Finished day with Sled Pulls
4 x 40 yard sled pulls at 135lbs

"Michael"

3 Rounds for time of:
Run 800 meters = Biked over a mile started inside back of weight room and went to mile marker. "Mtn.Bike"
50 Back Extensions
50 Sit-ups = Did Butterfly sit-ups as usual
Rounds
1 - 7:04.74
2 - 6:58.76
3 - 6:36.01
Total Time: 20:39.51
This is the first time I have done this workout for real.  Looks like time or weather might have played a roll the last two times.  This time we did it because my back is so messed up.  I think this is just what I needed, I felt 100 times better after it was over.  Back still hurts but much better.  As the day has progressed I have stiffened up but for the most part not to bad.

LAST TIME

MONDAY, APRIL 11, 2011 

Run 800 meters Got back late from Ozark meet.  Subbed in 3:30seconds of jump rope.
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

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

"Linda"

10-9-8-7-6-5-4-3-2-1 Reps of the triplet for time:
Dead-lift 1.5 times body weight 188 this am tried 285, back is killing me I tried this and when I got it up it was way to much.  I adapted to 225.
Bench press - Body weight 188 this am
Clean (Did Squat Cleans) - 3/4 body weight - 143, went as deep as I could go.
Splits
10 - 7:11
9 - 10:49
8 - 8:33
7 - 9:39
6 - 8:00
5 - 5:16
4 - 5:19
3 - 5:08
2 - 3:08
1 - 1:32
Total time: 1:04.41

My back was killing me today.  I felt it every rep of every dead lift and squat clean.  Not good.  I had to go so slow I just fell to pieces.  Sweat was pouring off me.  I really hope things start looking up because I am beginning to get frustrated with my back issues again.  Last time I did this was in 2010 and I was heavier.  I adapted the dead lifts to lighter than today and took about half the time I did today.  Cleans are usually or have been one of my strong points.  I have jacked something up.

LAST TIME

SUNDAY, SEPTEMBER 5, 2010

Deadlift: 1 1/2 body weight = adapted to Just over 200lbs to save back

Bench press: body weight = Weighed 192 this am.
Clean: 3/4 body weight = 144

As usual the deadlifts just took it out of me. I moved through them pretty well but it taxed me quite a bit. Bench press was solid, just a few breaks. From 6 down was unbroken. Squat cleans were legit 90deg. I focused on this because I adapted the Deadlift. They were steady and smooth but wore me slick.

Ron
Time = 33:44

Thrusters, pull-ups

AMRAP in 7 min
3 Thrusters 100lbs
3 Chest to bar pull-ups
6 same as above
6 same as above
Continue to increase by 3 reps each round Until time runs out.
Splits 
1- 18.42 
2- 40.65 
3- 1:21.14 
4- 2:05.65 
5- all thrusters at timer,    Pull-ups at 8:37 
Did this at 9:20 Monday night after a track meet. Ate a hotdog no bun a bag of chips and a poweraid at 4:15 that was the last time I ate. I am worn out. My fire just was not there. My back was also hurting the whole time. By the third round it was hampering my form. I grabbed the belt for the last round. Not good. Oh well I got one in.

4/1/12

Put in garden and cleared brush. Tilled the entire garden again and raking mounds for potatoes. By the time I got in for dinner I could hardly move.

Stationary Bike, crunches, push-ups

20 Minutes Stationary Bike 95+ avg
1000 Crunches
100 Push-ups

Back is still hurting pretty bad.  Hope to come through this soon.

"DT"

5 Rounds for time: HUGE PR 24:16
155 Pound Dead lift, 12reps
155 Pound Hang Power Clean, 9reps
155 Pound Push Jerks, 6reps
Rounds
1 - 3:27.70
2 - 4:18.06 - 7:45 running time
3 - 5:04.61 - 12:50 running time
4 - 5:45.03 - 18:35 running time
5 - 5:41.56 
Total time: 24:16.96 HUGE PR by 12minutes and 5seconds
My back is toast like I said the other night.  I have been wanting to do this for many reasons, mostly because this thing has owned me since I started it.  I was determined to get it done.  I did figure out one trick last time that I used tonight.  I got the bouncing rubber weights.  On the power cleans when I drop the weight to my knees from the full stance it jerks my low back and I am toast by round 2.  That jerking motion is horrible.  So last time I figured out if I bounce the weight on the down stroke and catch it at my knees for the next rep and don't use that momentum I seem to be able to save my back.  I did this tonight and was able to roll through even with my back in pretty solid pain.  I did try it a few times with out bouncing it and man I know why this thing has torn me up.  I did have to use the hex bar for the dead lifts which I don't think I have done before because my back is hurting so badly.  I can't be disappointed in this workout for any reason.  Thanks for sticking around Daniel!  Not near as hot today either.  Still 80plus and I lost I am guessing roughly 4 lbs during the workout. This is my 4th time at this workout.  The first two times were adapted and I did not even attempt a time it hammered me so badly.  April 13th 2010, December 28th 2010 were the previous dates other than the below from last summer.  Seems like I have had some issues or some thing hindering this WOD every time I have done it.
FRIDAY, JULY 15,2011

1 - 3:00.57
2 - 5:33.72
3 - 11:17.05 , got chalk
4 - 8:09.15
5 - 9:11.02
Total Time = 37:11.51
Holy cow.  I don't know what I have done but my low back is on fire and way out of wack today.  I will hang get it to move and when I start to walk I get a few steps and something moves and sinches up.  Hurt before the WOD and is killing me after.  I probably should not have done it today.  Pride took over.  I was exhausted from the hours and biking the crazy hills at camp.  Long drives kill my back too.  Either way I have done this 2 times before and all of them have sucked.  I promised my self I would not scale this time and do it right.  I did not scale and did all exercises correct.  Even the push jerk I got the dip drive dip going.  The dead lifts were unbroken.  The hang power cleans were killing my back but I did get the first 2 rounds unbroken.  The push jerks the first 2 rounds were unbroken I think.  Round 3 I went to get some chalk from Claytons bag and took forever.  Clayton did give me a WOD tip.  I would try to get to my last rep on the power cleans and then rest the last power clean I would go into the push press.  By the end of round 2 the sweat was rolling off of me almost in a stream from my hands when I would reach down for the bar.  The dripping was so fast it literally would have been a stream of sweat if it went any faster.  I lost 5 lbs plus from the workout.  I am currently 21 hours into a fast as well.  I am going to go for 24 hours, made 24 hour barrier.  I blew my diet at camp this week and trying to get re-set.  Between my back and some intestine issues this is not a good day.  Plus the WOD was miserable again.  I did get it done and not adapted or scaled.  I was 192 this morning and am now 185.  Glad to see that the weight was still gone even with eating poorly the last few days.