Fartlek ride with the boys

Like last week I went out with the boys for their Fartlek.  Best weather day this week.  We went 4 miles 5 surges on red barn loop.  Legs got a good workout again.

Burpee, Push-up, Jumping Jack, Butterfly Sit-up, Hand-stand 1 second

For time:
50 reps of

Burpee, Push-up, Jumping Jack, Butterfly Sit-up, 1 second hand stand = one rep

Very different WOD today. This was main page, but why I love CrossFit.  Totally random.  I am exhausted and could not seem to push.  I was also worried that I was coming down too hard after the hand stand.

Body Squats, Jump Rope, Push-ups, Back Extensions, Pull-ups

15 Minutes for reps
1 min - Body Squats - 57reps
2 min - Jumprope - 241reps
3 min - Push-ups - 105 reps
4 min - Back Extensions - 130reps
5 min - Pull-ups 52reps

Total Reps - 585

Good workout.  I was burnt at the end.  My grip was toast.  I fell off the wagon during the back extensions and the pull-ups.

GHD's, SDLHP's

For time:
50 SDLHP's
50 GHD'S
100 SDLHP's
30 GHD'S
200 SDLHP's
Missed this for some reason, supposed to do 20 GHD'S
Splits
1 - 1:11
2 - 2:32
3 - 3:28
4 - 2:17
5 - 8:36
Total time - 18:06

I kept thinking something was missing.  The way this workout was put together I felt weird not doing 100 GHD's.  Now I know why I felt that way.  I was supposed to.  I have no idea why I forgot to write that on the board.  Man forgetting something like that burns me!  I am pretty hacked not getting this done.

Stationary Bike

Stationary Bike
30 minutes ( Fat Burn ) setting

Quick - push-ups and butterfly sit -ups before church

100 - narrow (military push-ups)
100 - butterfly sit-ups
100 - wide push-ups
100 - butterfly sit-ups
100 - narrow (military push-ups)
Splits
1 - 2:45
2 - 3:11
3 - 9:09
4 - 3:13
5 - 8:10
Total time - 26:31

Did this before church.  I was rolling early then lost focus with time running short before church.  Trying to string together nice deep and full extended push-ups is rough.

Wall-ball, weighted step-ups, wall-slams, box jumps, sled push

For time:
21 - 18 - 15 - 12 - 9 - 6 - 3

Wall Ball 20lbs ball
Weighted step ups - 35lb dumbbells
Wall Slams 20lbs ball
Box jumps 31"
Sled push high push down low push back 90lbs on the sled
1 min rest
Splits
1 - 4:15
2 - 3:52
3 - 3:44
4 - 2:49
5 - 2:28
6 - 1:42
7 - 57.30
Total time w/ rest - 25:49

Great burn.  All legs.  I need to hit abbs and pull-ups tomorrow.  The step ups put the hurt on me.

GHD'S, rope climb, plate push

On the minute every 2 min for 10 rounds
10 - GHD'S
1   - Rope Climb
45lb Plate Push - down and back

Splits are weird.  Stopped watch at the finish of each round.  I did not time only exercise but also the rest.  So each split was rest to rep end.  Except round 1.  Pretty even splits.  Pleased there.
1 - :53
2 - 2:00
3 - 1:59
4 - 2:01
5 - 2:01
6 - 1:59
7 - 2:02
8 - 1:58
9 - 2:01
10 - 1:45

Great workout.  Daniel creation and I liked it.  I was solid on the rope and I have not been as of late.  Rocked the GHD'S.  Daniel and I had talked and figured I would just go down on the plate push and not back.  Changing to down and backs sparked entirely from being lazy.  I did not want to waste time walking down to get the plate.  Ha!  Again another great WOD designed by Daniel.  Thanks brother.

Rode Fartlek with the boys on a busted bike

I am posting these workouts separate because my legs were fried after this ride.  We went Red Barn 4 so hills. Bike seat was way down and only one gear.  My legs were toast and it was just over 4 miles. The boys did 5 surges -60, 60, 90, 90, 60.

Bench Press

Bench Press
10 x 135
10 x 185
8 x 205
4 x 225

Today was crap.  Had to cover Jen's club till 4. Got back went down to workout.  My energy just dumped.  I was going to warm up with bench and do something.  I knew I was toast when I hit the set of 205.

KB Sit-ups, Clean and Jerk, Box Jump, Plate Push, Burpees

5 Rounds for time of:
10 - 35lb Kettle Bell Sit-ups 5 each arm
1   - 135lb Clean and Jerk
10 - Box Jump 24"
1   - 45lb Plate-push Down and Back
10 - Burpees
2 min rest
Splits
1 - 2:32
2 - 2:25
3 - 2:21
4 - 2:19
5 - 2:20
Total time w/ rest - 19:59

Daniel did this one this AM.  Good workout with good movements.  The KB sit ups were something new.  I liked them.  (Lay back w/ KB in hand, hand up elbow on ground, thrust up KB and follow with body to a sit up position place opposite hand on ground and hip and extend arm to finish thrust.  Rear does not have to come off the ground.)  I was not warmed up enough when I started this one.  I could feel my self get into this as I was going.  I got faster as I went.  Thanks for the recommendation Daniel.

1/19/14 Stationary Bike

30min Stationary Bike

Fat Burn setting

Did this one late.  Pretty much just did not want to go another day with out a workout of some kind.

1/16/14 Bench Press, Stretching

Bench Press
10 x 135
10 x 185
10 x 205
5   x 225
10 x 135

Wrist are pretty sore from the Squat workout the other day.  Really bothered me today.

This was my 4th day in so I wanted to do something but wanted to get a good stretch in as well.  Worked range of motion on hips and shoulders.

Tire Slams, KB Swings, Butterfly Sit-ups

5 Rounds for time:
20 Tire Slams 10rt/10lt
20 KB Swings @ 55lbs
20 butterfly sit ups
Splits
1 - 1:50
2 - 1:59
3 - 2:05 had to wait on the other guys to finish.
4 - 2:39 had to wait about 30plus seconds
5 - 2:25 had to wait about 30 plus seconds

Needed this one.  The last two days have been rough ones.  I think I am finally getting back in shape.  I am sore after the rough days but not as bad.  Did this with Austin C., Spencer W., and Spencer P..

Back Squats, GHD'S, Back Extensions

For time:
50 - 95lb Back Squat
50 - GHD'S
50 - 75lb Back Squat
50 - Back Extensions
50 - 55lb Back Squat
50 - GHD'S
Splits
1 - 5:12
2 - 5:46
3 - 7:08
Total time - 18:07
Round 2 would have been about a minute faster.  I had to help show one of the kids how to do mirror runs.  I also was not in a huge rush taking on and off the weights.  However by round 3 GHD'S I was on fire.  It was all I could do on the last 10 just to get them done.

"Cindy XXX"

"Cindy XXX"

Complete as much as possible in 20 minutes of: 
10 Pull-ups
20 Push-ups
30 Squats - 1:15
15 Pull-ups
30 Push-ups
45 Squats - 2:44 running total 3:59
20 Pull-ups
40 Push-ups
60 Squats - 5:01 running total 9:00
25 Pull-ups
50 Push-ups
75 Squats - 8:47 running total 17:47
30 Pull-ups - Got 22 of these at 20 minutes
60 Push-ups - did not get to
90 Squats - did not get to

Just read how to post this - total reps - I finished 442 out of 600 possible reps.

Finished 4 full ascending rounds with 22 pull-ups of round 5.  Goal for next time is to get through or into squats of round 5.

This one was brutal.  I really did enjoy it.  I will do it again.  I was not drop to the floor out when the timer went off but since that point I have been dragging.  After round three I took about a minute to get back on the bar for the pull-ups.  This happened more than once.  Every thing was done to the letter the pull-ups were kipping but full arm extension and chin over the bar to neck.  I really worked on that today.  Body squats were nice and deep and the push ups were narrow being sure to get full range of motion.  This one put the hurt on me.

Stationary Bike, Push ups, Crunches

4 Rounds of:
10 Min Stationary Bike
25 narrow push ups
500 Crunches

Cool down 10 min stationary bike.

Total 50 min on bike
100 push ups
2000 crunches

1/9/14 Pull-ups, waiters walk, weighted lunge, farmers carry, straight leg flutter kick, rope climb, prowler push

4 Rounds for time of:
With weight vest
10 Pull-ups kipping
60lb waiters walk, rt arm down, Lt arm back.
10 weighted lunges 35lbs each arm
60lb Farmers carry rt arm down, Lt arm back
20 straight leg flutter kicks
1 rope climb - had to do laying down to a standing position climb.  I could not muster the grip strength today.
1 down and back prowler push 180lbs
2 min rest
Splits
1 - 3:17
2 - 3:19
3 - 3:42
4 - 3:28
Total time w/ rest - 19:47
Today was the first time I felt even partially recovered from the burpees.  My back is pretty sore from all the time on my feet is my only guess.

Stationary Bike, KB Swings, Crunches

Snow Day evening WOD, post Burpee torture

10 min Stationary Bike
50 KB Swings @ 35lbs
500 Crunches
10 min Stationary Bike
50 KB Swings @ 35lbs
500 Crunches

I am pooped from yesterday it was a great workout.  Just wanted to get one in today.

BURPEE BONANZA

THE BURPEE BONANZA

4 rounds for time of:
10 - burpees lateral bar jump
10 - Burpee pull-ups
10 - Burpee box jumps
10 - Burpee toes-to-bar
10 - Burpees standard
2 min rest
Splits
1 - 5:17
2 - 5:59
3 - 5:53
4 - 5:26
Total time w/ rest - 28:36

After round 2, I vowed to myself I would stay under 6 min.  I got lucky.

Daniel came up with this one about a week ago.  We both were looking forward to it.  But by the start of round 2 I was no longer looking forward to it.  It was awesome but brutal.  We were both glad we designed 2min rest.  1 would not have been enough and 3 would have been to long though it would have been appreciated.  Every piece of me is tired right now, and we finished this two hours ago.

Hard Cindy

"Hard Cindy"

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 45 pound plate

Splits
1 - 1:00
2 - 1:31
3 - 1:35
4 - 2:16
5 - 2:03
6 - 3:06
7 - 2:43
8 - 2:09
9 - 2:15
Stopped at 18:41 I am toast from yesterday.  My legs and feet had the shakes from fatigue the last 3 rounds.

Still good to be in with Daniel though I was not much of a motivation for him today other than seeing how many rounds he could beat me by.  We chose this one because it had good transitions but also being an AMRAP I could set my own pace.  Glad we chose this one I am beat from the filthy fifty yesterday.  I would have liked to get 12 or so rounds in.  Goal for next time.

Filthy Fifty

For time:
Filthy Fifty
50 x 24" box jumps
50 jumping pull-ups
50 KB swings @ 35 lbs
50 step walking lunge
50 knees to elbow
50 push press 45lbs
50 back extensions
50 wall ball 20 lb ball
50 burpees
50 jump rope double unders or 100 singles
Splits
BJ- 1:45
JPU- :47.07
KB-
LU- 3:33
K2E- 4:21
PP- :59.08
BE- 1:14
WB- 4:33
B- 6:30
JR- 1:03
Total time- 24:48

Today sucked.  Many of my exercises I was faster than my pr time.  I had to wonder trying to recover before Wall Ball I think I tried to recover for almost a minute before I started.  I did go straight into burpees but they were slow till the last 20 or so.  Over all not happy with today's performance.  I did puke a few times after, good thing my stomach was empty.  Met Jake Sanders, Veronica and Ashlee Hancock and Sierra Wells at 7:30 this morning for this thing.  Out if 6 times completing this workout ranks 3rd fastest. I guess I should be happy with that.

Previous times:
2/3/13 = 23:14
1/23/12 = 26:31
7/6/11 = 33:42
12/15/10 = 23:30
4/16/10 = 25:54