Heavy Plate Push, Evil Weels

Complete 10 rounds for time:  14:16

50 yard prowler or dog sled push w/ 180 lbs - we did 90lb Plate Push - Down and back
10 Evil Wheels - Curl bar, with 25lb plates on either side.  (on knees and extend arms straight out in front of you, chest to floor and pull back to knees.)
Splits
1 - 1:15 2 - 1:26 3 - 1:16 4 - 1:24 5 - 1:28 6 - 1:27 7 - 1:23 8 - 1:19 9 - 1:31 10 - 1:42
Total time - 14:16

This one was rough.  I am shot.  Not totaly exhausted but just a feeling of being drained.  Low back is sore from I would guess the Wheels.  Had a terrible head ache after this one.  I got it from the Plate Push, looking up as I pushed.  Wierd, I have no idea why but I could feel it while I was going.

Crunches - 500
Push-ups - 100

Total for year -
Crunches - 14,500
Push-ups - 1,800

Back Squat with Chains, Hodge Podge

A. Back squat with chains 6, 6, 4, 4, 2, 2; rest 2 min - 155 - 165 - 175 - 185 - 195 - 205 - These felt pretty good.  Not sure how much weight this is with the chains but it was interesting. 

B. Squat snatch from high blocks 1, 1, 1; rest 2 min  Skipped this I seem to hurt my back with snatch so I sideded with caution.
+

All Below done @100%

3 min AMRAP:
10 no push up burpee box jumps 20
10 power clean and jerk 95/65
Completed - 1 full round with 10 BBJ, 3 PC&J
Rest 10 min took 5 minutes here

3 min AMRAP:
10 deadlift 185/115
10 burpee lateral hop over bar
Completed 2 full rounds with 10 DL and 3 BLBH

Rest 10 min - cleaned everything else up so i could skin out after last round

3 min AMRAP:
15 hang power snatch from below knee 75/33
15 box jumps 20"
Completed 1 full round with 6 H.P.S.

Interesting workout today.  Have not done one like this before.  Snatch worries me so I just don't do it nor do I push very hard.  After the Deadlift AMRAP I was shot.  Cleaned up everything while resting from the first two rounds so I took the full 10 minutes.   

Crunches - 1000
Push-ups - 100  

Total for year
Crunches - 14,000
Push-ups - 1,700

Push Press, Push Jerk, Split Jerk, Strict Press, HR Push-ups, Knees to Elbow, Box Jump, CTB, Wall Walks

A. Push press x5/Push jerk x3/Split jerk x1; rest 90 seconds x5 complexes
    * 95lbs, 105lbs, 115lbs, 125lbs;130lbs.  These were pretty easy, probably could have gone up but not after how I felt with the WOD.
B. Strict press 10, 10, 10; rest 75 seconds - 95, 100, 105 - 105 put the hurt on me.
+
10 rounds for time:
10 hand release push ups
8 knees to elbow
6 box jumps 24/20
4 CTB chin ups
2 wall walks
Rounds
1 - 1:35, 2 - 1:50, 3 - 1:59, 4 - 2:04, 5 - 2:04, 6 - 2:19, 7 - 2:45, 8 - 2:31, 9 - 2:17, 10 - 1:54 
Total time - 21:22

I was on pace to rip this one up.  Fell off the cliff on round 6.  Worked back but I was hammered after this one.  Brutal!  Daniel threw down on this one.  We separated after round 2, he was flying.

Crunches - 1000
Push-ups - 100

Total for year -
Crunches - 13,000
Push-ups - 1,600

1/27/13 Turkish Get Ups, GHD, Farmer Carry, Sledge Hammer, Bear Crawls, Jump Rope, Crazy Rope

Heavy Turkish Get-ups 45 - 55 - 65 - 75 - 80 got Rt not Lt side

Then 3 rounds for time:
10 GHD
25 yards farmer carry left
25 yards farmer carry right
15 sledge hammer left
15 sledge hammer right
40 yard bear crawl
50 double unders
Thirty seconds crazy rope
One minute rest
Rounds
1 - 3:45
2 - 3:57
3 - 3:38
Total time - 13:19 with rest

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 12,000
Push-ups - 1,600

Tabata - Tire Slams, KB Swings

Tabata
Tire Slams
KB Swings 70lbs/2 Pood
Tire Slams
Rounds/reps
Tire Slams 15 - 13 - 13 - 13 - 13 - 13 - 13 - 13
KBS 12 - 12 - 11 - 11 - 10 - 10 - 10 - 11
Tire Slams 12 - 12 - 12 - 12 - 12 - 12 - 14 - 14

I have been looking forward to this one for days.  I love these two exercises.  By the end I was on the floor.  I started timing Daniel about 5 minutes after I finished and my head was still foggy.  I screwed up twice in the first round for Daniel.  I had to finally write down when I needed to make his 5 seconds left call.  I was able to get my head clear by round two for him and did not screw up again.  Good to have days like this.  I love these partner ones. 

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 11,000
Push-ups - 1,500

Sprints

4 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...
6 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Did at track with Daniel.  Great workout.  My hammys and tail end are pretty sore.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 10,000
Push-ups - 1,400

1/21/13 Dumbell Thrusters, Dumbell Curls, SDLHP

3 Rounds
20 Dumbell Thrusters 35lbs each arm
15 Swinging Dumbell Curls 35lbs, do not put down dumbells
50 x 35lb rows with Dumbell
1 min rest
Rounds
1 - 2:56
2 - 2:57
3 - 2:38
Total - With rest - 10:32, with out rest 8:32

Man this burnt!  Did it at home late.  My bicepts burnt for a few days.

Crunches 1000
Push-ups 100

Total for year
Crunches - 9000
Push-ups - 1300

Back Squat, Snatch, OPT - WEEK 3 DAY 3

A - Back Squat 2 - 2 - 1 - 1; Rest 2 minutes between sets (205, 225, 245, 255(fail))  I know I could have done 255 it has been probably 6 months since I have done heavy squats.  Probably more.  My back is still not healed.  I felt a twinge as I took 255 off the rack.  I told my self on the way down if it did not feel right just to ride it all the way down slowly to the safety bars.  It felt wierd so I did and stopped there.  No reason to screw up my streak.

B - Squat Snatch - 2 - 2 - 1 - 1; Rest 2 min.  The snatch kills my back so there is no way in heck I was going to do this one.  I just practiced with weight ranging from 45lbs to 95lbs with just the Power Snatch to prep for the WOD. 

WOD
4 Rounds for time:
30sec max reps power snatch 95lbs
30sec max reps burpees
30sec max reps KB swings 2pood/70lbs
30sec max reps box jumps 24"
60sec max reps plate push
Rest 12 minutes between rounds
Round 1
PS - 5reps
Bur - 9reps
KBS - 12reps
BJ - 8reps
Plate Push - 2reps, 1 rep = down and back full length of room
Rest 8 min 
Round 2
PS - 5
Bur - 9
KBS - 13
BJ - 8
Plate Push - 2
Rest 6 min
Round 3
PS - 6
Bur - 9
KBS - 14
BJ - 9
Plate Push - 2
Rest 6 min 
Round 4
PS - 7
Bur - 10
KBS - 15
BJ - 10
Plate Push - 2

This took way to long.  I could not stand just walking around and wanted to get home.  I shortened the recovery.  I am guessing this one would still hurt but with about 1/2 the recovery my low quads just above the knees were on fire.  Plate pushes put it in your face and roll it around.  I could have gotten about 15 yards or a full length of the floor each round more but I just did not want to.  I was pretty tired by round 2.  Good WOD just too long in time. Frustrated with squat but I will live.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 8000
Push-ups - 1200

Bench, Split Jerk, OPT Week 3, Day 2

A. Bench press 1.1.1x3; rest 20 seconds/rest 2 min (225, 225, 225)

B. Split jerk; build to a tough single (135, 155, 165) WORTHLESS! I thought about more but at 175 I just rigged out.  With out anyone there I just had no fire on these.
C. Drop to 80% of B and perform 6 sets of 2; rest as needed bw sets (I did 135 for all sets.)  This was way to easy so I know I could have gone higher on the heavy.
WOD
For time: 17:38
50 meter farmers walk 2/1.5 pood
25 hspu - These ate me alive.  All kinds of breaks and I did them in the rack as usual.
50 meter farmers walk
25 CTB chin ups
50 wall balls - stroked these I could have gone unbroken but took a break just because.
25 toes to bar - should have done them unbroken, I pretty much just came down at 17 because I am dumb.
50 wall balls - same as above
25 hspu - two words - Sucked rear!
TOTAL TIME - on WOD - 17:38

... clock starts immediately upon completion and scored as a second workout :
300 double unders for time - adaptation - 600 singles
Broke into sets of 100's
10:24

I can tell we are 3 days in.  I am ready for a break.  Full body fatigue.  Which is a great sign to me.  We hit everything the last few days.  Great feeling with no real sore spots.

Crunches - 500
Push-ups - 100

Total for year
Crunches - 7000
Push-ups - 1100

CORE "THE LAUNDARY LIST"

3 Rounds for time - 18:18.72
10 Back to back med ball hand offs / partner
5 Ball Bursts
10 Tire Slams RT
10 Tire Slams LT
50 Heavy Jump rope (JEDI) whips - figure 8
20 Back extensions
10 GHD's
100lb Farmer Carry - 20 meters RT arm 20 meters LT arm
10 x 55lb KB Swings
10 Total decline sit ups.  Red bench highest setting.
50 High Knees in Rack (Runs)
1 min rest at end of each round
Splits
1 - 5:17 
2 - 5:16 - 11:34
3 - 5:44
Total time - 18:18 with rest

5 min rest

8 on the minute 20 meter harness partner pulls.

Need to thank Daniel for this one.  Bunch of my strengths wrapped into one.  Anything core and I am juiced.  We kind of administered this to each other.  Directing where to go next and passing the med ball.  Had a good time with this one.  Good slow burner.  I tried to run / trot between stations.

Crunches 500
Push-ups 100

Total for the year
Crunches - 6500
Push-ups - 1000

Step-ups

12 min AMRAP
24" box
40 step ups alternating legs powercleaning weight to shoulders before step

Started with 25lbs and worked up to 40 only got 8 of the 40lb'ers.

Like this - 40 x 25lbs dumbell, 40 x 30lbs, 40 x 35lbs, got 8 of the 40lb'ers.

I was supposed to go dead-lifts heavy and then a ton of power cleans.  My back on the right side just kept biting.  Decided to adapt.  Daniel came up with this sub.  Did a few plate pushes after and some walking lunges with the 45lb plate on my shoulders probably 4 yards.

Crunches - 500
Push-ups - 100

Total for year
Crunches - 6000
Push-ups - 900

Push Press, Ball Slam Burst Unders, Plate Push, Toes-to-bar

8min AMRAP
3 Push Press @ 135lbs
5 Ball Slams Burst Unders @ 20lb ball
Rounds = 10 full and all push press and 1 ball slam burst under
Splits
1 - 34.27
2 - 45.60
3 - 42.70
4 - 46.19
5 - 47.85
6 - 53.42
7 - 47.80
8 - 51.89
9 - 41.38
10 - 46.75 - @ 7:37
Partial - all push press, 1 ball slam @ 8 min

Rest 10 min

6 rounds
Plate Push - Down and back @ 45lbs Racing Daniel, hurt but they were fun.
90 seconds rest between efforts

Rest 10 min

33 Toes to bar, had 30 in 45 seconds.
My goal was to do 50 as fast as I could so I could compare with the guys, but I did this on one of the racks with the bar that spins. I did get in a rythm but with the bar spinning in my hand I was really having to work to stay in that rythm. I came off the bar after number 30. Jumped back on pretty quick and was so frustrated after firing off 3 I just quit.  I will try this again in a few days on a bar that does not move. 

1/11/13 Bike, Abbs

5+ mile bike with kids, Fartlek Friday.  Isaac and Kyle are looking amazing.  They were flying.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 5500
Push-ups - 800

Deadlift, Deficit Push-ups, Box jumps

12 min AMRAP
15 x 155lb Deadlift (hex bar)
15 x Deficit Push-ups 25lb plates
15 x Box jump 24" box
Rounds
1 - 1:21
2 - 1:42
3 - 2:23
4 - 2:17
5 - 1:59
6 - 1:52
7 - Got deadlift done at the buzzer. 12 min, so 6 full rounds and 15 deadlifts. 

This one was way tougher than I had anticipated.  Daniel and I were both at 160bpm after 90seconds of completion.  I took heart rate at 60 seconds and was a 170.  I was a little torked I did not look at my watch to see how close we were to time.  I think I could have gotten to the push ups.  Again the box jumps hampered me.  I just can't cycle.  I actually recover on the box jumps which is stupid but this is just an aspect that I need to get used to.  Just bothers me trying to partner with Daniel and I know I can keep up with him on these kinds of WOD's.  Not much of a partner when I can't maintian the pace on somthing this simple.

I have missed the last 2 days because I have had the stomach flu all on the back end but man it tore me up and still is in there.  Not feeling great still.  I had a bout of the stuff after school before this WOD.  I could feel this coming on for several days before it hit.  Crazy stuff.


Crunches - 1000 
Push-ups - 100

Total for the year
Crunches - 4500
Push-ups - 700

Turkish get ups, SDLHP

Heavy Turkish-get-ups 1 set is right arm switch and left arm
45lbs
55lbs
65lbs
75lbs
Could not find a max on this.  I can only guess that this is a PR.  I don't remember going over 55lbs but I might have.  75lbs was a lot of work I think I could have gone higher.  Better safe than sorry.  I just have not been feeling good lately.  Sore in the back and just exhausted all over.  I am hoping from just getting back into this.

WOD
10 Rounds
150 meter row - Sub in was 15 x 45lb SDLHP
rest 1 : 2 ratio.  So what ever it took to row 15 rest that amount.
1 - 16.1, 2 - 18.06, 3 - 16.09, 4 - 16.87, 5 - 16.37, 6 - 16.06, 7 - 16.66, 8 - 16.9, 9 - 15.53, 10 - 15.22
Total time with rest 7:44.72

Crunches - 500
Push-ups - 100

Total for year
Crunches - 3500
Push-ups - 600

KB Swings, Box Jump Burpees

For Time: 
30 - 20 - 10
2.5 Pood KB swings (55lb Dumbell) at house
Box Jump Burpee (had to use a kitchen chair against sofa on rug in living room.

Splits
30 - 4:23
20 - 3:31
10 - 1:52
Total time - 9:47

Did this one late Sunday night.  Had to take puppies to Springfield for training classes.  My back has been a wierd kind of sore.  Not pain but just uncomfortable.  These KB swings were rough.  My Dumbells are the adjustable kind and go to 90lbs but are awkard and the plates wiggle a bit on the swings.  55lbs seemed a bit uncontrolable with these and were not smooth.  I got them done but worried about my back most of the time.  The Box jump burpees were interesting.  I struggled getting into box jump position coming off both feet.  Not to mention it was a kitchen chair.  I also just can't go any faster on box jump.  Having to step down so I don't jar my back takes for ever getting set.
I am exausted but man it feels good to be working out again and having Jen on board for the Crunches and Push-ups.  We are making each other do them every day.  Awesome.

Crunches
500  Crunches
100 Push-ups, these sucked with having done the burpees in the WOD

Total for year
Crunches - 3000
Push-ups - 500

Bike, Crunches, Push-ups, and KB swings

Biked 6 miles with the kids.  Fartlek Friday.

100 kettlebell swings @ 40lb w/ dumbell during sets of crunches and push-ups.  4 sets of 25reps.

In the evening with Jen.
1000 Crunches
100 Push-ups

Total for year
Crunches - 2500
Push-ups - 400

My feet are very sore from yesterday.  Running on the tile floor in wrestling shoes hammered my feet.  So much so it feels like I have plantarfacitis.  I will need to be sure I have my toe shoes on as much as I can this weekend.  Might take tomorrow off a WOD and just wear the weight vest as much as possible.  It is still under repair but I can use it.  We shall see if I can remember.

I would also like to have a goal of some weight to KB swing every day not sure if I can pull this off.  I am saving up to buy a few KB's with the padding on them for the house so I can set them on the floor in the exercise room. 

Box Jump Max w/ Chain, Power Clean, Chest to Bar, 60 yard blasts

Had to work with my student teacher so I was a bit behind Daniel and did stuff out of order.

Started with the 12 min WOD of on the minute.
1 Rep 155lb Power clean - just kind of putting a weight on here.
5 Chest to Bar Pull-ups
Complete one set on the minute every minute for 12 minutes
Arm hurt pretty good on the pull-ups.

Went to math hall at High School for 60 meter blasts, every 30 seconds for 6 minutes = 12 total blasts
We for some reason had our selves convinced there was only going to be 11 of these and I was really hurting by number 8 so all I kept watching was when to go and realized we had a bunch more than we wanted.  I wore a pretty good blister on my left foot from trying to stay on my toes.  After number 6 I would go about 80% on one then 95 to 100% the next.  Worried about coming down on a heal and jarring my back.  Good partner WOD to keep you going.  Daniel and I are pretty close to the same speed so we are right on each other.  We both hit the deck after the last one on this one.

Good news for the night was the box jumps I started with a warm up of every box all the way up to the largest box.  I need to measure it but with my shoes I have it at roughly 39inches so who knows.  I can hit that box with no weight pretty easy.  But with a chain that is a different story.  I then put the chain doubled over through the belt.  I did the whole set again of 5 boxes with the chain.  I will have to ask Daniel if he remembers me getting the highest box with the chain but I nailed it with no problem tonight.  Stopped there on a high note.  I am repairing my weight vest.  I need to do a third set next time with that on as well.  I did that even after all the above.  I was pretty happy with the evening.  My back is sore now but I have hung inverted a few times. 

At home with Jen
Crunches 500
Push-ups 100

Total for the year
Crunches 1500
Push-ups 300

Squat Cleans, Dead Lift, Box Jump, Toes to Bar

10 rounds of 2 reps Squat Clean @ 135lbs.  Rest 45 seconds between sets, let speed and form dictate load.  I used 135 lbs.  Prescribed was 50 - 70 % of 1 rep max.

WOD
10 minute AMRAP  = 6 rounds
3 x Dead Lift 275lbs used cage
5 x Box Jumps at 36inches
10 x Toes to Bar
Splits
1 - 1:01
2 - 1:29
3 - 1:48
4 - 1:45
5 - 1:46
6 - 1:54
Finished number 6 at 9:46 and stopped.

I had to slow way down on the deadlifts I kept feeling a twinge in my low back.  I should have dropped weight but did not.  I can do 275 pretty easy but with my lack of fitness and strength I did not want to loose a decently heavy day.  So, I slowed down on these.  Also my box jumps suck.  Since I can't jump down with out hurting my back I just can not go any faster than I can step down get set and jump.  Still I liked the WOD.

Later in the evening in progression of New Years Resolution.
500 Crunches
100 Push-ups

Total for year
1000 Crunches
200 Push-ups

DEATH BY SIT-UPS

DEATH BY SITUPS (NEW PR) by 1 round - 31 Rounds and 496 Butterfly sit-ups.
1 sit-up the first minute, 2 the second, 3 the third, so on until you are unable to complete specified amount in 1 minute.
31 Rounds = 496 Butterfly Sit-ups, feet not anchored.
Pretty much exactly like last time.  The first 18 or so rounds are pretty smooth.  Around 22 rounds things got tough and it happens all at once.  Having a goal from last time really helped.  I did not have a ton of time after the 30th round (i think 10 seconds), but I was determined to get 31 rounds.  Finished 31 rounds and had 4 seconds left. 
1 minute after I finished I had to run to the bathroom for a session of puking.  This one got me for a few days last spring.  We shall see. Good to start off the new year with a WOD and a PR. 

A few years ago my new years resolution was to do crunches every day.  I hit over 101,000 crunches outside my cross fit work outs in a year.  My goal is to hit that again.  I also want to hit 100 push ups a day.  We shall see.

Later in the evening
500 Crunches
100 Push-ups

2/25/12

Death by Sit-Ups 30 Rounds = 466 Butterfly Sit-ups, feet not anchored. 1 sit-up the first minute, 2 the second, 3 the third, so on until you are unable to complete specified amount in 1 minute.
The Death by sit-ups was tougher than I had anticipated. Rounds 1 - 18 or so were no big deal then it got tougher and tougher. By round 22 I was beginning to wonder if I had enough steam to get to round 30 which was my goal. I got to round 30 and had 10 seconds before I was to start 31. I thought I could get it done but I was hurting. I got one rep at the minute marker and realized there was no way. I was toast.