95 lb Thrusters, pull-ups

Warm up
5 pull ups slow and hang long and deep at bottom
2 deep slow dips hang at bottom
10 GHDS
Good wall stretch, shoulder on ball and back on roller.

Four rounds for time of:

Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Rounds
1 - 1:29
2 - 2:24
3 - 4:13
4 - 4:10
Total time = 12:18

Man I am loosing it.  No fire and man this hurt.  Fight Gone Bad is Saturday and I don't even want to do it just because I have no motivation and I have already missed so many days.  Not sure what I am going to do.  I felt good the first round I did not even feel like I pushed but I fell off the wagon quick.

DIRTY DOZEN 9/20/11

For time:
25 Walking lunge steps - 31.84
20 Pull-ups - 29.31
50 Box jumps, 20 inch box -
20 Double-unders - 1:52
25 Ring dips - 1:42
20 Knees to elbows - 1:36
30 Kettlebell swings, 2 pood - 2:13
30 Sit-ups - 1:20
20 Hang squat cleans, 35 pound dumbbells - 2:39
25 Back extensions - 34.72
30 Wall ball shots, 20 pound ball - 1:52.33
3 Rope climb ascents - 2:24

Total time = 17:18.13

Thrusters 9/15/11

Thruster 3-3-3-3-3-3-3


5 x 135 warm up
3 - 135
3 - 145
3 - 155
3 - 165
3 - 175 Felt at pull down middle of my back
5 x 135 Cool down

Wall ball, Rope climb

Complete as many rounds as possible in 10 minutes of: 9 Rounds

15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Rounds
1 - 48.22
2 - 58.92
3 - 1:00.96
4 - 1:06.02
5 - 1:12.0
6 - 1:09.19
7 - 1:06.39
8 - 1:15.66
9 - 1:09.98
Total Time = 9:47.34


Forgot to tape my leg and tore the crap out of it.  Had to change the way I decended the rope and still tore it up.  I finished 9 rounds with I think 25 seconds to spare.  I just panzied out on this one.  I could have hit 10 rounds if I had taped, been motivated and pushed at the end.  Kind of frustrated with today.  At least I was in there.  Thanks again Daniel for getting me in this morning.

pull-ups, squats

5 Rounds
20 Pull-Ups
20 Body Squats

Rounds
1 - 2 - 3 - 4 - 5 - Total Time =

I have missed I think 5 days or so.  I can't believe this is already happening.  Not good.  I need to really get it together and get these in each day.  Hopefully I can get back into things.  Just threw this one together today to get upper and lower body some work.  First and second round were ok and then I just started to fall appart.  I have been sick as a dog this week and my back still is not right from hurting it last week picking up the T-Posts.  I was thinking yesterday that a year ago I had a pretty solid pr in Fight Gone Bad.  I know I am in better shape now but it still frustrates me to miss days.  Daniel has been trying to get me back in the weight room we have just been to busy.  Thanks for the peer pressure brother you helped me get this one in tonight .

8 KB Swings, 20 Burpees

Five rounds of:
3 Cleans
20 Burpees
Rounds
1 - 48.99
2 - 58.68
3 - 1:24.83
4 - 2:10.94
5 - 2:33.50
Total time = 7:56.94

Burpees killed me as usual.  My back is still hurting from Thursday morning putting the T-posts in my trailer.  Good thing Daniel talked me out of doing the Cleans.

Double unders, Box Jumps, Kettlebell swings

Five rounds for time of: 14:22

40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Rounds
1 - 2:33.90
2 - 3:17.31
3 - 2:55.60
4 - 2:59.00
5 - 2:36.49
Total Time - 14.22.30 Huge PR and I was holding back a bit because of the recent inconsistancy. PR by 5:14.
Rest 11 min
Run splits - ran laps on Soccer field
1 - 2:40.89 I believe these are roughly 400 meters, I think.  It is around both fields and down in the drainage.
Rest 1min
2 - 2:33.44
Rest 1 min
3 - 2:24.33
Rest 1 min
4 - 1:55.25
I hung from the soccer goal on the rest each time to stretch out the back.  Holy cow I can believe I am running again!

With the inconsistancy as of late I did not push as hard as I could have.  I still had a huge pr.  This was done just a month or so after I started in June of 2010.  I started in March of that year.
Saturday, June 26, 2010

Five rounds for time of: 40 Double-unders, 30 Box jumps, 24 inch box, 20 Kettlebell swings, 1.5 pood
Five rounds for time of: 20:08
This one was tough but was a blast. We had the Bandy's and the Bayless's going all at once. Daniel set up 4 stations. Good times. First round Daniel and I were flying going head to head. It hit me about half way through the jumps we had 5 rounds so I told him I was backing down. We both had gotten caught up in the moment. I was on the ground when this one was over so I am glad I backed off a bit at the beginning. I took a bad fall on the second round of box jumps. I was not concentrating and I came down hard on my left foot at the top of the jump on the box. The box spun before I could get my right foot down. The box flipped and I ended up tied up like a goat in a fence the dang thing. Busted my right fore arm pretty hard. Got a pretty solid cut and bruse. I did not pause very long I was pretty fired up for breaking my concentration which probably helped. I just held my arm at my chest for a few jumps while the pain went away.
Jen did the workout as RX'd. She did awesome! Her Double unders killed her. She stuck to her guns and did them all. I would guess she did more total jumps than I did by half. The rope has brused her arms and legs. I was proud of her. She is still a little tentitive on the box jumps.
TIME : 34:39
The girls have joined Cross Fit today. They seemed to have a blast. They asked to do it again and even started requesting different things like rope climbs.
They did the following.
TIME : 3:32
3 Rounds
10 box jumps 12"
10 meter bear crawl
10 meter forward rolls to a standing position
5 push ups

Muscle ups, Squats

Three rounds for time of:
12 Muscle-ups = subbed in 24 pullups, 24 dips
75 Squats
Splits
1 - 2:32.77
2 - 5:17.61
3 - 8:48.14
Total Time - 16:38.52
Rest 18 minutes
2 laps 7:57 full both soccer fields
1 lap 2:54
rest 1 min
1 lap 2:27

I could barely lift my knees after the workout. The first and second laps were horrible.  I felt like I was going to die.  Workout was brutal too.  The first round I was rolling.  The squats hammered me and I fell off the planet for the next two rounds.  All rounds of pull-ups were unbroken.  Dips were broken round 2 and 3.  Squats were unbroken 1st round, 2nd and 3rd round were broken.  To much rest time but 3 days off really seemed to take its toll.  My back seems to holding up ok.  I was just happy to be running.  I wore my toe shoes again for the WOD and run.

HSPU / Pull-Up

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Score = 28
Total HSPU = 78, Got to 12 reps
Total Pull-Ups = 136, Got to 16 reps
Tried to get back on the bar at 17 minutes and just did not have the steam.  I just sissied out plain and simple.

Hand Stand Push Ups were sucky as usual but better than the last few times.  Made myself come to toes and push with no support off the bar where my feet rested.
Pull ups were strict until round 10 then I was kipping.  By round 14 I had to split the rounds.  Not to bad today.  Not super happy I wanted or thought I could get to 18 on the pull-ups.  Holy cow still sore from GATOR SATURDAY!  I skipped doing this yesterday I wanted to get home and see my family.  Skipping the WOD bothered my but not seeing them seemend to be bothering me more.

Did this right after I started Crossfitting (day 6)!  Holy Cow if I need any evidence I have improved,  I remember doing this one and man I felt like I was a lower life form.  Quite an improvement.  I only made it 6 min!
Sheesh!
pull up / push up increasing each minute
March 20th
4th day cross fit
This workout sucked I did terrible
In 1 minute
1 pull up
1 hand stand push up
In 1 mintue
2 pull ups
2 hand stand push ups
I got to 6 and 6 and failed out. WORTHLESS TODAY. Score 12.

"Gator"

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups
Splits
1 - 1:16.48
2 - 2:39.28
3 - 3:29.62
4 - 4:26.94
5 - 4:26.92
6 - 4:08.54
7 - 5:14.77
8 - 3:58.47
Total Time = 29:41.06

Knew the squats and push-ups were going to hurt.  208 ring push ups, i had to do them military style to save my shoulder.  I was at failure by the end.  40 front 185 lb squats were rough.  I think I got better as I went along, went nice and deep below parallel most of the reps.  I wanted that more than time.  I had trouble keeping the bar in place I was sweating so hard.  I was hitting 3 to 2 split most of the time.  I went into this knowing I was not going to push hard and I know I could have taken less rest but man I am shot after this.  Good WOD! 

Run 400, 5 Deadlifts

Complete as many rounds as possible in 12 minutes of: 6 rounds + 400 ride.
400 meter run = Biked 600+ meters
5 Deadlifts = 295lbs

Splits
1 - 1:54
2 - 2:14
3 - 2:20
4 - 2:26
5 - 2:24
6 - 2:26 = 13:46
7 - 2:24 = 16:11
I had at least 400 meters of my 600+ ride done at the 15 min alarm.  Just went ahead and finished.  I am glad I did I at least dropped my split tied for 4th fastest.

Rare time in the fall tonight.  Daniel and I got to hit this one together.  Thanks for waiting a few minutes coach!  1st Day of school today.

Tire Slams, Thrusters

4 rounds for time
15 Right side tire slams
15 Left side tire slams
15 Thrusters 45lb bar

Rounds
1 - 1:24.55
2 - 1:44.33
3 - 1:41.27
4 - 1:52.05
Total Time - 6:42.20

Over head squat was supposed to be today.  I can't do them worth a crap so I adapted and changed for today.  I love tire slams and thrusters just hurt.  Either way after almost 7 min of WOD my heart rate was at 150 at 1 min rest, 140 at 2 min and 120 at 3 min. 

Rows

Four rounds for time of:

Row 500 meters = subbed in 50 SDLHP
Rest 3 minutes
Splits
1 - 1:00.11
2 - 1:04.83
3 - 1:08.88
4 - 1:09.19
Total time = 13.21.24 
With out rest = 4:23.01

Did this one before practice today.  Moved pretty good I had wanted to stay at 1:00 but just could not get it done then my goal was to stay under 1:10.  I was able to get that done but just barely.  Nice short burn tonight.  Missing Daniel on this one.  It would have been nice to have him there.

CrossFit Games Masters Chipper

For time: 10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds

Splits
1 - 15.57
2 - 49.09
3 - 1:28.68
4 - 9:00.73
5 - 8:09.55
6 - 3:56.26
Total time = 23:39.88

As usual I sucked at the HSPU I pretty much just went through the motions.  Wallball was solid, probably one of the best rounds of toes to bar I have had in a long time.  I went 25 unbroken with a tight core, that seemed to make my low back bark a bit but I have been hurting for the last few days.  Power cleans had me worried with my back being sore.  I used a belt today and just went sets of 5 but moved pretty good on the sets.  Rest was probably to long a few times.  Grip became an issue.  The burpees were what they were.  I went 25 took a short break and finished.  The rows did me in.  Went 30, 16, 14 on the round.  If I had gonefull bore on this today I know it would have put the hurt on me for a while.  I went into today with the mind set of get it done and work hard but don't blow out the cobs.  I felt weak and shakey setting things up and everything felt heavy.  Once I was into it that went away.  Shoulder and back have been barking at me lately.  Jen and the girls came in with me today.  It was great having everyone in together.

CrossFit Games Event 10 = for time

For time: 12:08.23
20 calorie Row = subbed in 45lb SDLHP Unbroken
30 Wallball Shots, 20 pound ball = unbroken
20 Toes to bar = unbroken
30 Box jumps, 24" box = unbroken
20 Sumo-deadlit high-pull, 108 pound kettlebell = 100lb dumbbell = unbroken
30 Burpees = unbroken
20 Shoulder to overhead, 135 pounds = sets of 4 maybe a 6 or so but I can't remember.
120 foot Sled pull, sled plus 165 pounds = Stacked 4 x 45lb plates and just pushed the length of the weight room.  They fell appart 6 feet from the end of the weight room.

Everything was unbroken till I got to the shoulder to overhead.  I could only string 4 together.  I might have gotten 6 one time but I can't remember.  I was at the same pace as yesterday until burpees and I got one burpee behind at the 6 min barrier.  Ashley and I completed this one at the same time.  We both think yesterday hurt more at the end but the shoulder to overhead was so slow we were recovering on our feet even though we were hurting.  Good workout.

CrossFit Games Event 8 = 6 min

Complete as many reps as possible in 6 minutes of: 135 reps
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Much better today.  I was actually farther along at 3 minutes today than I was yesterday.  I was 80 yesterday at 3 minutes I think I was at just about 90 today.  Today I finished 6 minutes with 135 reps.  Of that 135 the last 15 were the burpees.  I had a bit more steam during the burpees than I thought I would have. 

CrossFit Games Event 8

CrossFit Games Event 8

Complete as many reps as possible in 3 minutes of: 80 reps
20 calorie Row = 45lb SDLHP
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Not a very taxing workout today.  I wish I could do the Toes to bar and box jumps faster.  I got 80 reps in, Row, WB, Toes to bar, and 10 box jumps.  Have this WOD for 6 min tomorrow.

Freeking amazing news is that I ran 1 3/4 miles at practice tonight.  We were barefoot on grass around the soccer field.  I wore the vibrams for 1 mile and the rest barefooted.  My back seems to be ok.  We will just have to see how she fairs.

From 8/5/11 Friday

I was at mom and dads with the kiddos and family.  Jen and I got up for her run.  Decent run slow bike for me I think roughly 5 miles.  When we got back I did 200 push-ups, 100 wide arms and 100 military.  I intertwined the push-ups between sets for abs.  I did 1000 ab movements.  I think they were standard crunches, rope climbers, right/left/center, bicycles, there were other variations and I have gone blank.  After that I took dads kayak down to the lake and paddled for 20 minutes or so.  Covered some decent distance nothing too stressful but fun. 

Muscle-ups, Deadlift, GHD's, Jumprope

For time:
5 muscle ups Subbed in 10strict pull-ups, 10 dips for every round, unbroken
245 pound Deadlift, 10 reps = unbroken
15 GHD Sit-ups = unbroken
Sprint 50 yards = subbed in single jumpropes 30
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards = subbed in single jumpropes 50
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards = subbed in single jumpropes 60
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards = subbed in single jumpropes 70

Splits
1 - 2:22.08
2 - 3:08.71
3 - 3:42.64
4 - 3:57.38
Total time - 13:10.81

Did this before practice in a rush.  Pretty solid I know I short changed the running to jump rope exchange.  I did do strict pull ups and dips to sub for muscle ups.  Still don't want to hurt my shoulder again.  Again I still have to be stoked about the deadlift.  245lbs 40 times.  I still can't believe I am deadlifting.

Rope Climb, Clean and Jerk

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps = got the clean but could not get jerk
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep = fail, did not get clean or jerk

Rounds
1 - 3:33
2 - 6:27
3 - 5:13
4 - 10:23 = 26:06
5 - ?????
Total - ?????

Left my watch at the house so timed on the cell phone.  Splits are not very accurate and by the last two rounds I was just wanting to be able to get the clean.  Rope did beat up my hands.  I set the clean and jerks up across the weight room on the power stations on the floor.  This way I did not have to set up and break down each time I got to the lift.  Like I stated above the 205 I got the clean but did not get the jerk.  The 225 I did not get the clean or jerk.