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