GHD, Pull-ups

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

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

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

Dead lift , hand stand walk

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

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

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

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

21-15-9 reps for time of:

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

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

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

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

11/28/11

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

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

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

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

11/27/11 30 SquatClean and Jerks

Grace
30reps of 135lb Squat Cleans and Jerk

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

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

The Bayless Thanksgiving Day Special Year 2

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

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

11/22/11 Thrusters and weighted pull-ups

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

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

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

11/21/11 KB Snatch and Pull-ups

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

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

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

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

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

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

Holy crap I am out of shape!

Deadlifts, Sprints

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

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

TOTAL TIME - 2:49.72

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

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

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

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

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


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


Saturday, April 30, 2011

PULL-UPS

1 - 19
2 - 18
3 - 15
4 - 10
5 - 10
6 - 8
7 - 9
8 - 8
TOTAL = 97
PUSH-UPS
1 - 25
2 - 15
3 - 15
4 - 15
5 - 15
6 - 15
7 - 15
8 - 15
TOTAL = 130
SIT-UPS
1 - 16
2 - 17
3 - 16
4 - 15
5 - 15
6 - 15
7 - 15
8 - 15
TOTAL = 124
BODY SQUATS
1 - 18
2 - 18
3 - 18
4 - 18
5 - 18
6 - 18
7 - 18
8 - 23
TOTAL = 149
TABATA SCORE 149 + 124 + 130 + 97 = 500
Dad came in and counted this one for me. Thanks Dad. I was stupid on the pull-ups and learned my lesson. I think I held back to much on the body squats. The sit-ups were all I could do, but were unbroken, and the push-ups were to pretty much to failure every time with short rests breaking them up. This one was tough. great work out though. I feel good about it since it is my first time on this one. My right shoulder is still killing me. It just throbs. Right bicep is really sore and tight at the attachment in the elbow too, after this one.

Rows and Push press

For time: 7:48.29

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

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

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

Tire Slams, towel pullups

6 rounds for time:

20 Right Side Tire Slams
20 Left Side Tire Slams
10 towel Pull-ups alternate top hand each round = Ok I forgot a towel and tried the rope.  Sucked.  Just did pullups.

1 - 1:38
2 - 2:27
3 - 2:36
4 - 2:56
5 - 3:17
6 - 2:59
Total time = 15:56

Again wow I am out of shape.  Yesterdays workout killed my legs I can hardly walk.  Either way I did get one more WOD in this month compared to this time last year. 

Wall ball, pull-ups

4 Rounds for time:
30 Wallball
15 Pull-ups

Rounds
1 - 1:22.50
2 - 1:46.35
3 - 2:20.05
4 - 3:55.60
Total Time - 9:24.50

Holy cow I am in bad shape.  The first two rounds I felt fine.  Really did not feel like I was pushing that hard.  Round 3 I fell off a cliff.  During the wall ball my legs were actually shaking from fatigue wierd.  The pullups were tough but not bad.  By round 4 I was really falling appart.  Got through the wall ball and I could not even get the energy to jump up on the bar.  I did all rounds unbroken but what a mess.  Two good things about today were, 1 - I got a workout in, 2 - I tied last year number of workouts in October.  Daniel called me with a decent one with one of my favorite activities (tire slams).  6 rounds 20 rt and 20 left slams and 10 pullups with a towel alternating which hand is up each round.  If I get this one in tomorrow I will beat my total number of WOD's from last year in October.

Squat Cleans, Kettelbell swings

5 Rounds for Time
7 x 155lb Squat Clean
14 x 1.5 pood Kettelbell swings

Rounds
1 - 1:33.61
2 - 3:23.3
3 - 3:29.72
4 - 4:02.45 
5 - 3:25.90
Total Time: 15:54.98

Daniel called again last night and got me in today.  I was probably coming in anyway because the ladies were out on a 20 mile run and my job was to get Ice Bath ready.  We paced our selves pretty well.  I struggled just because it has been such an inconsistant last 2 months.  I have to try and get at least 2 WOD's in this week to be at least where I was last year.  Squat cleans went pretty well. My legs are sore.  Went A to G for every rep.  Threw bar into my throat on round 3 or 4 and had to go get trash can because I was dry heaving.  Not a big deal did not loose much time at all.  KB's rocked as usual.  Thanks again Daniel.

Pansy WOD

12 - 9 - 6 - 3 for time
95lb squat clean
Doubleunders - doubled and did singles
185lb dead lift
24" Box jump
Begin each round with a 50 meter bear crawl

Splits
1 - 3:36
2 - 3:59
3 - 2:53
4 - 2:02
Total time = 12:22

I totally sissyed out today.  I have not worked out in I think almost 2 weeks.  This WOD was supposed to start at 21 and drop by three each round.  I was not man enough to even try today.  I also went slow as molasses.  Not very happy but I got it in at least.  Last year I only did 5 WOD's in October and I promised myself I would get more than that this year.  I am not on a great path.  Good news though.  I am so rested that 2 weeks ago my just sitting around heart rate was 48.  Has not been that low in a long time.  I can only guess my resting is a few beats lower than that.

October 7th 2011

3 rounds for time:
10 - Toes to bar
40 - 55lb SDLHP
30 - Body squats
10 - Pull-ups
100 - Crunches

Rounds
1 -
2 -
3 -
Total time -

Made this one up for the kids and I figured I would do it since I had not worked out since Sunday.  I did more reps and weight of each exercise but I still new it would be done fast.  I am glad I got one in.  Legs are a bit sore today.  Not sure what part, did not think I did enough body squats to matter.   Jen and Vicki ran 18 miles Friday night and both were in bad shape when they got back.  I wanted to have this done before they got in.  Good thing I did they were both hurting.    

Wall Ball, Toes to bar, Box jumps

Complete as many rounds as possible in 15 minutes of: 10 rouns plus Wall ball

10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

1 - 59.11
2 - 1:07.87
3 - 1:18.28
4 - 1:27.60
5 - 1:16.85
6 - 1:32.15
7 - 1:45.88
8 - 1:38.87
9 - 1:41.49
10 - 1:43.50 put me at 14:31.60
11 - 27.50 wall ball before the buzzer went off for 15min.  Had second or two to spare.  Did not finish round.

Good workout today.  Daniel got hold of me last night and got me in today.  I am glad he did.  Thanks brother.

9/28/11 WOD with TEAM

4 Rounds
400 meters = I actually ran, I am regretting it but not as bad as I thought.
20 KB swings 55lbs
15 weighted lunges 50lbs each arm
20 waitor walks, 10 right arm, 10 left arm 55lbs
50 Crunches

21:00