Run 800 meters x 3

Three rounds for time of:
Run 800 meters = Subbed in bike 1600meters
Rest 2 minutes

Rounds
1 = 2:28 = 1200 meters
Rest 2:00
2 = 3:35 = 1600 meters
Rest 2:00
3 = 3:31 = 1600 meters

Daniel and I did this at that track today at 1pm it is unseasonably warm today sun out and 60 degrees. Supposed to get hammered by snow Monday night though. On to the work out. My goal was to bike as far as needed to finish with Daniel so our recovery was the same. He blasted the first one so I only got 3 laps = 1200 meters but we finished 1 second appart and I was flying to catch him. Great job Daniel. The next two were rough on Danile so I blasted the mile and we finished together. Legs were toast after this one back is feeling better but still sore between shoulder blades where I hurt it last Sunday and for some reason my lower back where I have all my problems has been barking at me a bit. Just sitting here my left leg and foot hurt. Good workout and a great day!

Last time I did something similar
4 Rounds
Rest as needed between efforts.
1- 3:26
3min
2- 3:27
3min
3- 3:20
3min
4-3:21

275lb Dead Lift, 50 Double-unders

3 Rounds
10 x 275lb Dead Lift = Hex Bar
50 Double-unders = subbed in 100 singles as usual

Rounds
1 = 2:09.19
2 = 2:49.14
3 = 2:33.33
TOTAL = 7:31.66

Went steady and smooth on this one with all the back issues this week. I forced my self to take off the belt between rounds and after round 2 I took a drink to pace. Went well considering how much pain I have been in this week. Back is feeling a ton better but still bothering me. Could have gone tuns faster. I even think I could have strung them all together on the dead lift it is just flowing.

I want to do more but I also want to get home it is only 3:45 and I am done.

200 Crunches

L-pull-ups, one leg/pistol squats

For time:
21 L-pull-ups = all L's Unbroken
20 One legged squats, alternating legs = as usual hand on box
18 L-pull-ups = 10-L's , 8 knees up feet dropped
16 One legged squats, alternating legs = hand on box
15 L-pull-ups = 1st 8-L's, Last 7 knees up feed dropped
12 One legged squats, alternating legs = hand on box
12 L-pull-ups = 1st 8 knees up, Last 4 L's or pretty close, last one was a good L
8 One legged squats, alternating legs = hand on box

ROUNDS
1 = 1:28.24
2 = 2:06.35
3 = 2:10.30
4 = 1:34.95
Total = 7:19

Had to do this one with out Daniel. I know my back is still hurting but I rolled it out at lunch and I have a total of 3 Alieve's in my system today to be sure I could do this one. I did as many each round of true L's and then feet dropped. I had my knees up parallel for all of them. That I am used to but they are getting much better. My abbs are sore from the L's. My biggest disappointment are the single leg squats. I still have to rest a hand on a box to do these. My goal is doing these by this summer. Time wise I will be just over a year into crossfit. I want to be able to do these by June.

CASHED OUT WITH = 40 more pull-ups to finish day with 106 pull-ups total

500 crunches

Miss Match, Back Still Jacked

Another bad day for my back. The muscle strain from Sunday really flaired up today. I could do next to nothing at first. I was determined to do something. I have not missed hardly any Cross fit workouts due to back issues. This is just another bad episode and I guess a reminder that by no means am I better reguardless of the workouts lately. I am in better shape than I have been in for at least 6 years or so but I have to remember I have real problems. If not for Daniel I don't know if I would have been able to get one in. We decided to do a few exercises that only hurt but did not cause sharp pain. I could barely take a full breath when I got in the weight room. The workout is as follows. Thank you Daniel for sitcking with me and getting this one in. Thanks for the help brother!
I will do tomorrows one way or another!

10 Rounds
4 Thrusters with 45lb bar and throw bar up at pinicle of thruster a foot or so over hands catch and repeat.
20 Bar swings into tire. 10 Right side, 10 Left side
20 Yard shuffel throwing 12 lb med ball back and forth to Daniel down and back in weight room

Rounds
1 = 1:11.30
2 = 1:21.34
3 = 1:17.62
4 = 1:17.02
5 = 1:21.46
6 = 1:24.18
7 = 1:23.96
8 = 1:28.07
9 = 1:21.16
10 = 1:40.60
11 = 1:18.84 Aparrently I did 11 rounds. Man I was really feeling like dirt I guess I read my watch wrong when Daniel said I had 3 round to go I said I had 4.
Total time = 15:05.55

Run 400, 20 burpees, Two handed bent over row

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

1 = 4:11.00
2 = 4:37.01
3 = 4:30.26
4 = 4:45.65
5 = 4:19.84
TOTAL TIME = 22:23.76

Still not feeling great today. Still feel sick to my stomach and my back is still not back to normal. (Well as normal as usual) I tried 700 meters to the 400 and just to finish with in sight of Daniel I was dang near lactic threshold on the bike. We talked I am just going to hit 600 meters for the days with 400's. I was toast by the time I hit my first round of Burpees. Not good with not feeling very well to start with.

Abb workout day off

50 oblique pulses
50 middle pulses
15 full obliques
25 GHDs
30 leg throws
20 dumb bell suspensions
2 sets

Daniel and I met the girls after their run for an abb workout. Not bad at all. My back is killing me today. I was stretching this morning and strained a muscle inbetween my shoulder blades. Very sore all day to a point I could not take a deep breath. The workout torked my low back pretty good with a few of the exercises. My feet are numb and hurting. I hope tomorrow brings a fresh start, because today was a rough one.

15' Rope climb, max reps in 3 minutes

Five rounds of:
15' Rope climb, max reps in 3 minutes

1 = 3 wheels came off
2 = 5
3 = 6
4 = 6 ripped a chunk of flesh off right middle finger on number 4 sucked the last 2
5 = 6 was on pace for 7 or 8, Just feel to pieces after number 4.

This one ate my lunch! Today was a weird day. Daniel and I both felt like we were going to puke and weak all over. No idea why. The only thing I can figure is the combo of workouts yesterday. Oh well. We worked ahead and we have two days off. Tomorrows Crossfit is Drive to Kansas City and take deep cleansing breaths as we take the girls to the American Girl Doll store. Em has earned it so we are going. Holy cow what have I done to myself ; - ). This is going to be worse than going to SDC. Sunday = Daniel and I might meet some of the runners for a huge abb work out. Ashley has been working something up that she did like 5 or 6 days ago that she is still sore from. Should be interesting.

"CrossFit Total"

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Back Squat = 135 x 5 A to G, 175 x 5 A to G, 205 x 3 A to G, 225 x 1 very deep, 245 parallel, 250lbs parallel or just below. 250 went up better than 245. No belt for any of these!

Shoulder Press = 115, 125, 135, 145failed about half way up.

Dead Lift = 135, 225, 295 no belt for the first 3, 315lbs

TOTAL = 700lbs my goal for next time is at least 800lbs

First time doing this workout ever. It has come up several times but I just did not feel my back was ready. I still have bad days but over all things have been a ton better. With the workout a few weeks back that had 295 15 times for dead lift I figured I would give this a try. As Daniel kept saying just establish a base line. Squats went fine I know I could have gone higher but I felt too good to blow things and hurt my back. Same with Dead Lift. I told myself I would not go any higher than 300lbs and ended up doing 315+ in the picture. Shoulder Press sucked as usual.

I talk a bunch about my back in this blog but I have to put this in today. 3 years ago pretty much to the date I was in Cronic Pain with my back. Compartmentalizing. I was not Ron, dad, husband nothing. I looked at my wife and decided to go see the surgeon to talk them into cutting me open. MRI's, CAT SCANS and Nerve Induction tests later. They ended up giving me steroid shots to get me on top of the pain and told me at 40 they would cut me open. Clayton kept telling me I could do this and I was not convinced. Daniel kept putting the pressure on too. Daniel has been by my side this whole time starting last February/March. Reminding me to take it easy and just do what I could. Today was no different. My first few workouts I did wall ball subbed in for deadlift. When I did start to deadlift lifting the hex bar hurt my back just to carry it. Today I lifted 315 with a good effort but nothing to stressful. I know I could have gone way higher. Squats were the same story just doing them hurt for days. Today I glided through them. Stopping much earlier than I needed to. Better safe than sorry.

Daniel thank you for being there and pulling me through, reminding me to be cautious and for all the encouragement. Clayton thank you as well for convincing me I could and encouraging me. Ben thank you for following and the encouragement as well. Peer pressure is a great thing. I am not even the same person I was 3 years ago. I can not thank you boys enough.

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

1 = 4:02.47
2 = 3:51.14
3 = 2:37.18
TOTAL = 10:38.78

Good day to day. The time on this one is miserable but Daniel and I did this one after the Cross Fit total. So two firsts today. First of all I have never done the total because of my back and never have I done two workouts in one day. So I have to take the good with the bad. Last time I was 8:32 over two minutes faster last time. Daniel and I did full squat cleans. Not sure that I did full squat cleans last time. Both Daniel and I were way slower today. I did wear the weight belt for this one since we had so many squat cleans and I had just done squats and dead lifts in the Total.


Monday, June 14, 2010

21-15-9 reps of:Clean 135 poundsRing dipsTime: 8:32

Workout went great as RX'd. Despite back hurting pretty bad the last few days I strapped the belt on tight and went for it. Seemed to do just fine. Daniel and I were in sync the whole time. This was awesome to push each other. Daniel pulled away on the cleans last round and finished about 30 seconds ahead of me. Funny how fast that 30 seconds moves. Even better Andy Love was in today. So the three of us were on at the same time. Jen and Jenni went at the same time. Jen did 45 lb bar, and did ring dips with a bench to rest toes on similar to pull up set up. She finished in 6:20. Nice to work out with my wife I hope she starts to get addicted as I am.

5 round = 20 GHD, Push Jerk

Five rounds of:
20 GHD Sit-ups
5 Push jerk = 155lbs

1 = 1:21.47
2 = 2:56.64
3 = 3:22.79
4 = 4:13.60
5 = 3:42.06
TOTAL = 15:36.56

Tonight was a great one. Daniel wants me to post this and I do agree I am pretty fired up. All the GHD's were full range of motion touching the floor. I have never done a whole work out or for that matter more than just a few full range GHD's. I hope this is a sign that my back is slowly but surely getting stronger. Thanks Daniel.

CAMRAP 15 min, SDLHP, 25 Push Ups

Complete as many rounds as possible in 15 minutes of:
Row 250 meters = subbed SDLHP 45lbs used kettelbell to keep back focused
25 Push-ups

1 = 51.44
2 = 59.25
3 = 1:07.25
4 = 1:09.31
5 = 1:26.63
6 = 1:48.03
7 = 1:39.28
8 = 1:45.19
9 = 1:31.85
10 =1:42.31 exactly 14:00
11 = 1:04.55 = 15:05.09

This one was awesome. Daniel and I were side by side. We had three of my boys next to us. Jacob, Ken and Christian. We were all firing like crazy. It was awesome. Great job boys!!!

Muscle Ups, Wall Ball, Hand Stand Push ups, 135lb power clean

Three rounds for time of:
6 Muscle-ups, rings still not high enough but doing better
30 Wallball shots, 20 pound ball
12 Handstand push-ups, my regular adaptation
15 reps 135 pound Power clean, used belt today back has been sore and tight

1 = 5:16.94
2 = 6:47.15
3 = 5:54.90
TOTAL TIME = 17:58.99

Weighted pull-ups 1-1-1-1-1-1-1 reps

DID THIS FRIDAY 1/14/2011
Body Weight 195
Warm up regular pull ups 20 or so. 1 weighted at 30 lbs, 1 weighted at 35 lbs

1 - 40lbs
2 - 55
3 - 65
4 - 75
5 - 85 failed got to lips could not get chin over
6 - 80 tied PR
7 - 90 got it! NEW PR
8 - 95 tried but failed

Decent today. Worked out later than usual because of accademic recognition. Daniel was there for a few minutes. I was trying to get out to get to his house but also not wanting to dump this workout. Felt pretty solid early.

Last Time
Monday, August 16, 2010
Weighted pull-ups 1-1-1-1-1-1-1 reps
This was a decent one. First one I have been happy with in weeks. I think I could have gone higher. PR'ed by 30lbs but I really have never done this.
Body Weight 195
#1 - 30lbs2 - 40#3 - 45#4 - 50#5 - 60#6 - 70#7 - 80#

Wall Climbs, Toes to Bar, Box Jumps

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Rounds:
1 = 4:34
2 = 7:43
3 = 9:03
4 = 8:29
5 = 6:21
Total time = 36:12

This one was terrible. One of the worst workouts I have had in a long time. The Wall Climbs were the bain of my day. I would say they took 80% of the time today. I just could not get through them. Daniel and I do feel that they will help improve overhead push ups which I need a ton of help on any way. Something else is going on too. I feel exhausted as well. Not sure the deal with that either.

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps = used hex bar as usual. probably 230+lbs
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters = crazy cold 16deg, snow and Ice every where. Did not want to get on the bike today. Subbed in 100 singles jump rope. I guarantee this was not equal but I was having a hard time staying on my feet for 100 in a row by the end. did not get a split to see how long this took.

Rounds = 6.5 rounds
1 = 2:09
2 = 2:53
3 = 3:04
4 = 3:20
5 = 3:35
6 = 3:18
7 = half of round at 20 minute marker 6 dead lifts, 7 burpee pull-ups = 1:38 split to here
Finished 7 round at 22:14. I slowed way down to finish.
This one was rough on me today. I had to do early because of the weather. Jen and I came to work together. Had to do this with out Daniel. We both did roughly the same amount. I am convinced we would have gone 7 rounds if we had been together.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Splits, Daniel was getting excited and was encouraging me and forgot to hit the splits. Which is fine I need the encouragement more than the times.
1 = Under 1:30 I remember hearing Daniel yell 1:30 and I was well into my Thrusters of round two.
2 = At 2 min 30 seconds
3 = 1:36 Daniel said this one hammered me he was right.
Time 4:06
Thanks Daniel for the help. I am glad you were there.

This one was another great workout. I was pleased with my time but I know I was not going as deep as I have been on my thrusters. It has been to long since I have had a workout with thrusters. To be honest I can not remember my last workout that had Thrusters in it. I know my first round was a little shy of full 90. I think by the second round I was hitting parallel. All pull-ups were unbroken I wish I could say the same for the Thrusters. When I finished my last pull-up and hit the ground my arms started cramping. Biceps were on fire from the pull-ups. Wore a belt again today to be careful with my back. I left it on the whole time with out taking it off for pull-ups. I was very sore after the over head squats from a few days ago. Yesterday was front squats I felt good but you never know. I have been having to many good days to blow it with my back.

Friday, September 10, 2010
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
1 - 1:27
2 - 1:48
3 - 1:19
Total = 4:35
I blew through the first round feeling pretty good. Daniel posted a huge time and getting as close as I could was my goal. Realistically I was hoping to break 5. I got it done well under. I did the first round unbroken. Thrusters are usually my bain but all were unbroken. Pull ups on round two were 10/5, last round was 5/4.With Carthage last night I was exhausted today. I just did not have the steam I normally had. I had a solid time but I think I could have gone much faster if I had been rested and had someone to push me. Emily was with me and did the best she could to keep me fired up. There is only so much a 7 year old could do. Thanks Emily.

Wednesday, May 26, 2010
"FRAN"
"Fran"Three rounds,21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
7:35
This one is awesome! I screwed it up though. Daniel were going to go this afternoon because I had a dentist appointment. And Danile had an appointment after practice. I decided to skip breakfast and eat after the dentist and practice. Daniels appointment got canceled and we did this after practice. Jen brought me something to eat but my body did not have enough time to process with 15 minutes from consumption to work load. I wore out in the first round. Good of the workout is that I did do it precribed. The pull ups were unbroken for all sets. I also used a belt today for back stability. We shall see in the next few hours if it paid off. I had to take the belt on and off which cost me time. Goal for next time is 6 min or under.LESSON FOR DAY = NEVER SKIP BREAKFAST!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Front squat 3-3-3-3-3 reps

Warm Up as deep as I could go as Clayton says A to G = 3 x 135, 3 x 155

Round 1 = 155 Way below parallel
Round 2 = 175 Way below parallel
Round 3 = 195 At or just below parallel
Round 4 = 215 only completed one at parallel and failed out
Round 5 = 215 1st not parallel, 2nd parallel, 3rd close to parallel

Cool Down, 2 sets 5 x 135 A to G, last set no weight belt

Good day I am looking for my last time doing this. But I am pretty sure this is a huge pr for me since starting cross fit. Used belt all round until last set of cool down. Last night my back was terrible. Felt decent today. No pain during or after. The only time I felt a twinge was after the first fail and then on the second nice parallel squat on the last round. I felt it then. I seem to recover from the bad back days faster than I used to. The pain I was in after the overhead squats yesterday would have been around for days. I was almost not going to come in for this because of yesterday night. I just need to remember to be smart and stay on the right track and remember what hurts and what does not.


LAST TIME
Thursday, April 29, 2010
Front squat 3-3-3-3-3 reps
1-135
2-155
3-175
4-195 1 good 2 sub par
5-185 1 good 2 sub par

Short one today but needed. Lats down spine felt like they were going to pull. I did test a little today. The leg strength is coming. Just went to heavy for as early as it is in my training. Back does not hurt any worse than normal right now. Good sign. Good to work with Daniel he keeps me under wraps. I started to think I could go higher earlier. I wanted to hit 205 today but he kept reminding me why I was there. Thanks Daniel.

3 rounds for time of: Run 400, Overhead squats, Pull-ups

3 rounds for time of:

Run 400 = Doubled and biked 800 meters
30 Overhead Squats 75lbs
21 pull-ups

Round 1 = 5:37
Round 2 = 6:32
Round 3 = 6:49
TOTAL = 18:59

I stink at overhead squats. These destroyed me. I dropped the weight on my head twice. I am also still convinced that the distance on bike is to far. My 800 had me at least 20 seconds behind Daniel if not more at the finish of the run/bike.

Typing this a day later. After this workout my back was on fire. Not sharp pain but just an aching all over burning. My feet were numb and hurting. I was feeling physically ill from the discomfort. I felt this way from the afternoon until I went to sleep. I felt better the next day, looking to see how the front squats effect me.

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Rounds
1 = 1:06
2 = 1:26
3 = 1:59
4 = 1:54
5 = 1:36
6 = 1:37
7 = 1:35 Missed the rack and begining of the next round had to move the supports up.
8 = 2:03 Moved the supports up and then knocked both of them out re-racking at end of set. Ken helped put them back in.
9 = 2:08 forgot to hit watch, so this one and the next one i took the split at 4:16 and divided it in half
10 = 2:08
11 = 1:32
12 = 1:35
13 = Partial = 10 push press, 10 KB swings with 3 seconds to go; Finished 10 box jumps after 20 minutes were up

This one was tough no way around it. Let me just say I am glad tomorrow is a rest day.

"Murph"

For time:

1 mile run = Subbed in a 2 mile bike
100 pull-ups
200 push-ups
300 squats
1 mile run = Subbed in a 2 mile bike

Partition the pull-ups, push-ups, body squats as needed start and finish with mile run.

This workout was my 2nd cross fit work out ever and owned me. Today I owned it with a 7 minute pr. I was only able to do 10 pull-ups the first time I did this workout and had to do the other 90 with a bench under me. Today all 10 rounds were un-broken with the pull-ups. Body squats were unbroken too. All the push-ups were unbroken until the last 4 rounds. Then I did 15-5 split, 15 wide spread arms and 5 tricep push ups. When I saw I was going to crush my last time I started to pace myself a bit better but probably to much on the squats. I think I could have gone faster. But no excuses this one still hurt and I am sore still typing this 5 hours later.

Rounds were broken like this. 2 Mile bike, 10 rounds of 10 pull-ups, 20 push-ups, 30 body squats, 2 mile bike.
Splits:
2 mile bike = 7:33
1 = 1:25.82
2 = 1:31.50
3 = 1:33.62
4 = 1:47.22
5 = 1:56.72
6 = 2:41.84 must have fallen off the planet, also started to feel like I was going to puke. from here out.
7 = 1:49.73
8 = 2:45.53 these last 3 rounds I was super dizzy with no O2 in my brain after the push-ups.
9 = 2:38.18
10 = 2:25.02
2 mile bike = 9:27.36 legs were toast.
TOTAL TIME = 37:35.68

January 4th 2011 "Nate"

Complete as many rounds in 20 minutes of:

2 muscle-ups
4 Hand Stand Push-ups
8 2 pood kettelbell swings = 70 lbs

Today sucked. I know I finished at least 11 rounds I think I forgot a round about 4 or 5 rounds in. So it might have been 12 rounds. The first two rounds I had the rings at the right height but I was shot quick. I had to grab a bumper plate to throw under the rings. Things were smooth sailing from there. I will get over it. Just not happy with the performance. I still suck at handstand push-ups. Still did my adapted method and was worse than usual at these.

Front Squat, L-pull-ups

Seven rounds for time of: Screwed up did 5

185 pound Front squat, 3 reps = adapted to 175 lbs felt just right

7 L-pull-ups

Just realized we screwed up we only did 5 rounds. We should have checked the site. Best round of L-Pull-ups I have ever had. Legs were actually out front the entire reps and sets. Front squats like all squats make me nervous with my back. I did 175lbs today and I felt good. I had to work hard but not to hard. I could feel the unbalance in my back but nothing I could not control.

1 - 36.57
2 - 49.0
3 - 1:01
4 - 1:04
5 - 1:07
Total = 4:36.14

We cashed out with Bench Press because tomorrow is a rest day.
135 x 10
185 x 5
225 x 4
225 x 3
225 x 3
225 x 2 struggled with the third. Daniel had to help
135 x 5

AMR in 15 min = Sledge hammer strikes, over head walk

Smaller #2 bar pic 1

Big # 3 Bar pic 3

Big #3 Bar pic 2

Big #3 Bar Pic.1

Complete as many rounds as possible in 15 minutes:
21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
One Arm Overhead Walk RT 20 yards
One Arm Overhead Walk LT 20 yards
Post loads used and rounds completed to comments.

*Use a sledge hammer weighing between 12 - 20 lbs.*Striking into a tire, sand bag or something. Be creative. *Make sure you reach full extension on your strikes.*You can sub ball slams, plate slams or dumbbell slams. Be creative.*You can use a KB or DB or get creative.*Extend your arm above you head and start walking.

Rounds and Loads
15 minutes = 6 full rounds and 10 swings
Finished the 7th round in 17:24 just to say I did.
Bar 1 = 25lbs round 1, 4, 7
Bar 2 = 25lbs round 2, 5
Bar 3 = 35lbs round 3, 6
Overhead single arm walks 20 yards = 70lbs


Daniel found this one on the Cross Fit Football site. Man I am glad he did. This is something I was needing. I felt like a kid again splitting cords of wood for my dad. We set out the tires for a striking surface and found a 2.5ft long 3in diamater piece of steel bar in the shop our guess 25lbs, and used the two practice bars from the weight room one about 5 ft long our guess 25 lbs, and one 8 foot long our guess 35lbs. The last bar was a man maker. The swings with it probably took 20% longer than the other two. We rotated from bar to bar and had 2 tires out. This one was awesome! Daniel and I both chose to use the 70lb dumbell to carry. I struggled with my left arm. 4 of my 7 rounds I had to help balance with my right arm.

12/30/2010

I made an attempt at Barbra just because I had no equiptment but did have a Cedar tree with a branch that kind of worked. I had not been feeling good the last day or so. I think to much traveling and to much Holiday food. I finished round one and realized I should not have been doing anything. I ended up finishing 3 rounds. We will not discuss times per round. I was just happy to finish 3 rounds.

3 Rounds

20 pull-ups in a tree

30 push-ups

40 sit-ups un ancored butterfly sit-ups

50 body squats

Totals =

60 = pull-ups

90 = push-ups

120 = sit-ups

150 = body squats

3 Rounds

10 Muscle Ups
10 Forward Rolls
20 Pistol Squats
20yard Hand Stand Walk

Round 1 = 6:01
Round 2 = 6:05
Round 3 = 7:00
Total Time = 19:06

Not terrible today but not happy. I had to put the rings a bit lower than usual after 1st round, I still can not to a pistol squat with out putting my hand on something for balance and a little help. The hand stand walks stunk as usual too.

Will finish up tonight with 500 crunches. Hopefully more.

"DT"

AM = Biked 4 miles w/ Jen

PM =
Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

I am getting pretty frustrated. I was sure I could do this one as RX'd. I was wrong. The Dead Lifts were cake, the Hang power cleans were not terrible but keeping the bar up and getting the push jerks done killed me. After round 1 I scaled down the hang cleans to 135 and moved a bar into the rack and put 135 on for the push jerks. Both of these were better choices at least for me today. Not sure the deal. We have been driving like crazy seeing all the family over the last week. Today we came back from St. Louis and my low back was killing me like it often does after a long drive. Oh well, I conceded to just finishing this one. My first round was 4:05, and round 2 was 4:35. I did hit my watch at the completion of each round no longer really pushing to keep time. The last 3 rounds were at or just over 6 minutes.

Going to try and hit 500 crunches tonight before bed.

Biked, Crunches

Biked 6 miles with Jen this morning. It was 18deg outside. I had ice all over my beard when we finished. Bike was over snow and piles of snow from the plowing. Got a pretty decent burn in my legs just pedaling through that stuff.

Did 500 crunches in the evening.

Decide to back down today and rest. I am feeling drained for some reason. We took some family pictures and got a major headache which I rarely ever get. I took a pretty solid nap and woke up with just a mild head ache.

"Randy"

75lb Power Snatch, 75 reps for time

This one stunk. I was in my sisters garage at 30 deg. outside was 18deg., not motivated at 9:30pm. 3 hours before I had eaten enough smoked bbq to put a lion on their back. My brother-in-law started smoking pork, brisket, and baby back ribs at 6am this morning. Stinking amazing. Needless to say I was disappointed in this one. On a positive note I did not miss a day by getting this one in. I had my olympic bar set on top of my brother-in-laws tires off his jeep to keep from breaking the floor and my weights. Also to keep them at a height similar to using olympic bumper weights since I did not have any. After the first round I was not feeling that bad. I finished the first 25 in less than a minute I think it was like 56 seconds. I thought I was going to come close to the main site times then the "BBQ EFFECT" kicked in. I PR'ed by 19seconds.

TIME = 5:44

Cashed out with 500 Crunches

June 4th 2010

6:03

Looked for this yesterday and I could not find this. Daniel posted this one and remembered the date. I remembered doing it but the blog could not find it.

Three rounds of: 10 Weighted pull-ups, 30 Back extensions

Had my girls and Jennifer with me today. We all forgot our watches so I just went as fast as I could and then stopped.

I used the 25lb kettlebell and pushed my toe through the handle. This worked pretty good. Blew threw these I should have had more weight. I would say 35lbs or so next time.

I cashed out with 70 more pull ups with alternating grip. I did 40 with overhand grip which I am very weak at.

Between sets of pull ups I did 100 crunches for a total of 600 crunches.

"Nutts"

For time:
10 Handstand push-ups = same as usual
250 pound Deadlift, 15 reps OOPS I thought this was 290 and that is what I did.
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders = scaled to 400 singles
Run 400 meters with a 45lb plate

1 - 17.87sec
2 - 2:25 Went 40lbs to heavy. For some reason I thought this was 290 not 250. On a positive note this is a pr for me since starting cross fit. With my back I have just had to take it easy here! We will see tomorrow if I did to much.
3 - 1:41 Alternated jumps with a few kids
4 - 3:35 Had to clear a rack one of the kids jumped on mine
5 - 9:20 Had to wait several times not that it would help these killed me today.
6 - 7:14 Had to wait several times on a rope there was a ton of us at this point at the same time.
7 - 4:45 Walked to save my back.

Total Time = 29:28 Holy cow 2:19 seconds faster than last time and I had to do some standing around when I would have been moving. I am thinking I could have done this in the low 20's now seeing where I was last time and how much I had to wait today. That is good news.

Had fun with this one today. I sent a message out to my kids last night and 11 of them showed up today for this. It was awesome. My time suffered because of having to wait and do some set up when someone was where I was heading. That is ok we had a great time and had one heck of a workout. Good to get one in this week. I had the stomach flu for the last few days.

DONE MAY 30TH
"Nutts"For time: 31:47.610
Handstand push-ups still did verticle but did not use feet at all. Blew through these. 250 pound Deadlift, 15 reps Did 235 quite an improvement. Still worried about the back.25 Box jumps, 30 inch box This was awesome, teamed with Daniel. He jumped then I jumped.50 Pull-ups Sets, I did 25, 15, 10100 Wallball shots, 20 pounds, 10' , Sets of 25 would have liked a split on this.200 Double-unders Scaled and did 400 singlesRun 400 meters with a 45lb plate. Was going to do stair steps with weight and got torked after 10 and walked the 400 meters with the weight. I ended up walking to far. I wanted to be out there to push Daniel. We both were hurting. We finished together.This was a rough one. Jennifer and I met Daniel and Jenni, This was a great time with everyone in the gym at once flying around. My wonderful daughter popped Daniel in the head while swing on the rope while he was doing his double unders. We were both ready to puke at the time. I got so mad at her for not following directions and hitting him I was able to finish the jump rope section pretty solid. As I stated above I finished with Daniel. We were both hurting but this one had put it on Daniel. He has stuck with me several times in the past when I was toast. The least I could do was stick with him and talk him threw the end of this one.

Three rounds of: 10 Deadlifts, 30 GHD situps

Three rounds of:
10 Deadlifts = 235lbs, still scaling back to be carful with lower back
30 GHD situps

Solid one today. Moved pretty good through the first two rounds going really deep on the GHD's. I liked where it hit me today my back was not as over extended when reaching back. The pad was on my upper hamstring to low butt. I was on pace to be at 5:30 or way under 6 min. I rigged out on the last round of GHD's. I was driving as hard as I could but just struggled. Daniel and I did this seperate and timed each others workout.

1 = 1:23
2 = 2:08
3 = 2:52
Total Time = 6:24

"Whitten"

Five rounds for time of: 50:14
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters = Rode roughly 600 meters was not pushing very hard.
22 Burpees = all rounds unbroken
22 Wall ball shots, 20 pound ball = Last round unbroken!

No way to excape it this one hurt. I woke up sore from the last two days. Not hurting just that feeling of fatigue and drained. I was correct this one killed me. Did not help my bike got a flat on the 4th round so I jumped rope instead.

1 = 7:36
2 = 9:45
3 = 10:48
4 = 11:30
5 = 10:32
TOTAL = 50:14

"Lynne"

Five rounds for max reps of:

Body weight bench press 188lbs

Pull-ups

I was excited about this one. This one hurt. Even taking good rest this one beat the snot out of me. I am typing this 4 hours after the work out and I am very drained in my arms, and torso. Last round of bench press I had the left side to the peg just could not get it on right side had 2 inches, pretty torked about this. Last two rounds of pull ups sucked no rythm what so ever.

Bench Press --Round 1-- Round 2 --Round 3 -- Round 4 -- Round 5 -- TOTAL
188lbs -----------14---------- 9----------- 7------------ 7---------- 6.9 ---------43
____________________________________________________________
Pull-Ups --------30--------- 25---------- 25----------- 25--------- 20--------- 125
____________________________________________________________

TOTAL REPS = 168

Filthy Fifty

For time: 23:30 PR by 2 min and 24 seconds.
50 Box jump, 24 inch box = unbroken
50 Jumping pull-ups = unbroken
50 Kettlebell swings, 1 pood = unbroken
Walking Lunge, 50 steps = unbroken
50 Knees to elbows = broken badly
50 Push press, 45 pounds = broken 30/20
50 Back extensions = unbroken
50 Wall ball shots, 20 pound ball = broken 3 sets
50 Burpees = broken 5/20/15/10
50 Double unders =subbed in 100 singles

Tried to take splits but forgot to hit it once and the wall ball and burpees were together because Daniel and I were so close. I did 5 burpees while Daniel finished his set and he did 10 when I was on my first 25. Second time on this one. First time I did it was in april I had not been crossfitting very long. 25:54 last time to a 23:30 today. I said I was excited to do this one again sometime to improve on my time. I did that part of this with a 2:24 PR. Problem is I am still out of shape and was scared to death of this one and puked several times about 5 minutes after I was done. I wonder what I could have done if I had done this in shape 3 months ago. That would have been interesting to see.

1 = 2:18
2 =
3 = 2:47
4 = 1:05
5 = 3:05
6 = 1:37
7 = 1:25
8 =
9 = 9:52
10 = 1:06
Total Time = 23:30

LAST TIME
Friday, April 16, 2010

Filthy Fifty
For time: 25:54
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood = 35lbs kettlebell
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

First time doing the Filthy Fifty. This was awesome. There really was not a part of this that I excelled on tonight. Daniel and I decided because of track schedule that we would take the last two days off and hit the next six hard. Knees to elbows I had my knees to my eyes or above but need to work on that one. The Burpees were brutal but I made it through with Daniel giving me goal of number done in small alotments of time. Never stopped. I still suck at double unders and I am still woried about hurting my back again with the double unders. I doubled the number of jump ropes and did 100 one jumps instead of 50 doubles. Back still sore from doing the 7 sets of 1 on Wednesday night. Went to heavy and I am paying for it in my lower back, legs and feet numb an sore. Looking forward to the next time we see this workout to try and improve this effort.

Push ups, Crunches

Worked on flooring today.

PM did
150 push ups
500 crunches

3 Rounds Pull-Ups, Body Squats

3 rounds

400 meter run = no bike so subbed in 90seconds rest with 30 jumpropes Not even close to equal but I am very out of shape.
15 Pull-ups
50 Body Squats
15 Pull-ups

This workout was supposed to start with a 400 meter run. I cut this out because I did not have my bike to ride the 800 meter adaptation. I took a 90 second rest and completed did 30 jumpropes.

Round 1 = 1:55 all un-broken
Rest = 1:30
Round 2 = 1:57 all unbroken
Rest = 1:30
Round 3 = 3:29 pull-ups broken, body squats un-broken
Total Time = 10:29 with rest included

Hit the wall on the last round. Pull ups were broken both sets and the body squats were un-broken but moving slow. This one hurt. Daniel is done with Wrestling this week. I need someone in the weight room to motivate me, and keep me accountable.

12/6/2010

Stationary Bike

40 minutes = Fat Burn level

500 crunches

12/3/10
Friday
Biked 14 miles with my runners
for the annual run.

5 rounds, Muscle Ups, Burpee Pull-Ups

Five rounds for time of:
3 Muscle-up Handstand push-ups = Subbed in 5 Muscle ups
10 Burpee pull-ups

1 = 1:27
2 = 2:12
3 = 2:29
4 = 2:46
5 = 2:50
TOTAL = 11:46

I can barely do a muscle up so I figured adding in a handstand would just be dumb. I still had the rings lower than they are RX'd. However the MU's went pretty good. Pullup burpees are tough. I struggled with coming right off the floor from the burpee to the pullup. Had to jump up and then focus on the bar.

"Jackie"

1000 meter row = subbed 45lb SDLHP x 100reps
45 pound Thruster, 50 reps
30 pull-ups

Row = 2:52 broken I think 50-30-20
Thruster = 2:52 broken I think 25-15-10
Pull-Ups = 1:37 broken I think 15-8-7
TOTAL = 7:22.03

Bayless was right, this one burnt. I did not go as hard on the SDLHP because I am just getting back after so long off. The Thrusters were not as bad as I had played them out to be in my mind as I had worked through this in my head. I broke them up more than I should. The pull-ups could have been stronger but when I finished I hit the ground and I could not move my arms. They were fried. Better description was that they were burning like your legs would from lactic acid after a hard race. I know I could have broken 7 min today with better planning and more confidence. Still got some good work done, for the road back. I have now surpassed total number of work outs in the last 8 days than I did all of October.

"Helen"

Three rounds for time:
Run 400 meters = as usual subbed in 800meter bike
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Round 1 = 3:42
Round 2 = 3:57
Round 3 = 3:53
Total Time = 11:33

Just was not into this today. I was up at 6:30 and should have come in. As it was I went back to bed and got up an hour later and did not make it in until 10am. Wind was high which made the bike miserable. Just did not have any fire today. I am going to hit it tomorrow and do "Jackie" looks like it will burn.

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

Max rounds and reps in eight minutes of: 4 handstand pu, 2 pood Kettel bell swings, GHD situps

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

5 rounds
Round 1 = 1:08
Round 2 = 1:32
Round 3 = 1:33
Round 4 = 1:50
Round 5 = 1:42
Last round finished at 7:46. Tried to start HSPU but time ran out.

As I elevated feet time ran out.

Decet today. Actually tried the 70lbs on the KB swings. Felt good. Still have to be careful with my back. The GHD's were solid but my back did not like the over extension. Had to be very careful by the end. Hand Stand Push Ups were what they were. I still suck at them. Did them the same as always. I think I should have had 6 rounds, in shape possibly 7.

12 min as many rounds, 35lb dumbel thruster, 1 = 15ft rope ascent

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

7 Rounds plus 9 thrusters at 11:59.

Yet another example of how bad shape I am in. This one hurt bad. The rope ascents killed me. Hard to believe I have done workouts with 20 plus rope ascents. I ripped hide off my fingers and tore a good spot on my right lower leg. Just a rough workout on me tonight. But at least I was in the gym and got another one in.

Three rounds for time of:30 Kettlebell swings, 1.5 pood,25 Wall ball shots, 20 pound ball,20 Pull-ups

Three rounds for time of:

30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Round 1 = 3:01
Round 2 = 4:15
Round 3 = 6:40
Total = 13:57

Well I hope I am back. It has been since Oct. 24th since my last work out with spances of 10 days between workouts before that. Todays was miserable. I am very out of shape. I was wishing I was dead by halfway through round 2. Lactic burn hit and I was done. Round 3 doubled my first round time. I did not even burn my first round because I knew this was going to hurt later on.

10 Wall ball, 10 pull-ups, 7 Rounds

Seven rounds for time of:

10 Wallball shots, 20 pound ball

10 Pull-ups

1 - 38.13sec
2 - 45.41
3 - 57.33
4 - 1:04.40
5 - 1:11.3
6 - 1:46.2
7 - 1:27.3

TOTAL = 7:52

Yet another workout I would and should have blown through. I am so out of shape right now it it pathetic. Round 1 through 4 were unbroken. Round 5,6,7 were broken on the pull ups. 6 and 4 for each round. I did 1 extra pull up round 6 because I did not feel my chin was high enough over the bar before I went down on number 6.

135 lb Hang Cleans 15reps, 15 Burpees

Done Wednesday October 20th

Three rounds for time of: 11:53

135 pound Hang power cleans, 15 reps

15 Burpees

1 - 1:44
2 - 1:16; 3:00 round
3 - 3:09
4 - 1:17; 4:26 round
5 - 3:23
6 - 1:02; 4:25 round
TOTAL = 11:53

Wall Ball and Muscle-ups

For time: 15:39

50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

I have been off for several days again. I was made for at least part of this workout. I normaly rock the wall ball rounds. I finished the first round of 50 WB in 1:45. I did have to rest on the next round of 40 not sure why. The muscle ups were decent but the rings were not as high as they should be but I did feel I had a decent round of these. Rings should have probably been 6in higher.

"Jerry"

This was done October 9th

For time:
Run 1 mile = Subbed in 2mile bike on grass and gravel a little pavement (ROUGH)
Row 2K = 200 SDLHP 1.5 pood = 55lbs
Run 1 mile = Subbed in 2 mile bike on grass and gravel a little pavement (ROUGH)

Did this one at the house. Bike loop sucked. 800meter loop so had to bike 4 laps. Slow on gravel turns and rough grass loop through Longs yard.

1 = 10:06 Bike
2 = 11:15 SDLHP
3 = 11:15 Bike

Resting 60 seconds between sets: Bench press = 2-2-2-2-2-2-2-2-2-2

Bench press

2-135
2-145
2-155
2-165
2-175
2-185
2-195
2-205
2-225
2-245 Barely got these up, but they went up.

I underestimated on the rest of the work out but I have been so inconsistant on working out I just did not have a clue where I was. We also never do bench press so even more of a bit of confusion.

Day off

1000 crunches/abb exercises
100 push-ups

Pull ups per minute

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

15 rounds plus 12

Total number of pull-ups 132

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) = Subbed in Burpees
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

-------------Round 1 ---- 2Round ---- 3 Round ---- Total
Wall Ball -----34 ----------30 ------------28 ---------92
SDLHP ------28 -----------21 -----------20 ----------69
Box Jump ---24 -----------21 -----------16 ----------61
Push Press --30 -----------26 -----------25 ----------81
Burpees -----13 -----------13 -----------14 -----------40
TOTAL -----129 ---------- 111 ----------103 --------343
Huge PR 54points higher

Workout went well. I was stinking scared because I had not done anything to speak of for the previous 10 plus days other than stationary bike. For my third work out back I was more than pleased. Daniel stayed late to time me on this one. I knew how much I missed having him around but having him there tonight was awesome. Thanks Brother!
I think I could have done a little more on this one but I have to be very happy with the effort. I did this one much smarter this time. I had the Push Press in the rack this time. Last time I had to take it off the floor. This made a huge difference in getting my reps done here. Overall just done smarter. My only weak point I would have to say was my box jumps. The SDLHP hurt my back with the bar. I struggle going as deep as I should but I more than make up for it on the top side. I was going to my chin. Which I busted on the bar once really good and popped it once or twice. I had a bad headache going into this from a very stressful day. I did not figure I was going to do very well.

This past July 21st just over 2 months ago
-------------Round 1 ---- 2Round ---- 3 Round ---- Total
Wall Ball -----30 ----------28 ------------24 ---------82
SDLHP ------26 -----------15 -----------18 ----------59
Box Jump ---25 -----------20 -----------15 ----------60
Push Press --20 -----------19 -----------18 ----------57
Burpees -----11 ------------9 -----------11 -----------31
TOTAL -----112 ---------- 91 -----------86 ----------289

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Did not feel like I did this as well as I could have. I only biked 800 instead of my usual double of distance here.

1 - 4:54
2 - 5:30 Had to adjust back ext. this cost me time here.
3 - 5:05
Total = 15:29

12 rounds for time

DID THIS 9/25/10

For time: 15:28

25 Walking lunge steps = unblroken
20 Pull-ups = unbroken
50 Box jumps, 20 inch box = unbroken
20 Double-unders = subbed in 40 regular
25 Ring dips = unbroken, that was tough barely got up on the last one
20 Knees to elbows = broken, 12 - 8
30 Kettlebell swings, 2 pood = 55lbs = unbroken
30 Sit-ups = unbroken = butterfly no ancor.
20 Hang squat cleans, 35 pound dumbells = Broken 10 - 5 - 5
25 Back extensions = Unbroken
30 Wall ball shots, 20 pound ball = unbroken
3 Rope climb ascents = short rest between

No Crossfit for 10 plus days has really bothered me. Just have been to busy. This one went pretty solid. I tried listening to Jen's Ipod. That will be the last time I try that until I get some kind of arm strap. The plugs came out of my ears when it was in my pocket and when I tucked it in my belt line it kept falling out to the floor and unpluging. I spend more time messing with this than I should.
Bogged down on the Knees to Elbows could not string them together, went I think 12 - 8. My grip started to fail in the hang squat cleans. Had to break it up 10 - 5 - 5. That was crazy. I am guessing because of the time off. Grip was the issue on the Knees to Elbows.
I did the sit-ups as a butterfly legs. Soles of feet were together knees appart to ground. I know I could have shaved off time if I had ancored for sit ups on this one.
Did 55lbs on the KB swings. I still get a little nervous with the back using the 70lb dumbell because of grip and body position to use that for these.

I know I could have gone a tone faster today. Had a few weak spots. I did like this workout though. Great transitions from different body groups.

Stationary Bike

Stationary Bike

Stationary Bike

Stationary Bike

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

1 - 1:27
2 - 1:48
3 - 1:19
Total = 4:35

I blew through the first round feeling pretty good. Daniel posted a huge time and getting as close as I could was my goal. Realistically I was hoping to break 5. I got it done well under. I did the first round unbroken. Thrusters are usually my bain but all were unbroken. Pull ups on round two were 10/5, last round was 5/4.

With Carthage last night I was exhausted today. I just did not have the steam I normally had. I had a solid time but I think I could have gone much faster if I had been rested and had someone to push me. Emily was with me and did the best she could to keep me fired up. There is only so much a 7 year old could do. Thanks Emily.

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K Did not do
Did this late Wednesday night just did the pull-ups and push ups

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

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

Jen
Time = 32:49
Jen was body weight on Deadlift = 130
Bench press was 85lbs
Power cleans were not parallel but was 65lbs

With a 45 pound barbell, 21-15- and 9 reps for time of: Turkish Get-ups, Sots Press

With a 45 pound barbell, 21-15- and 9 reps for time of:

Turkish Get-ups, alternating arms
Sots press

This was my first time doing Turkish Get-ups. They suck! The 45lb barbell was tough. I did not break the Get-ups appart. They were straight through it was just slow gowing. I really struggled with this workout tonight. I blew through last nights this one was the opposite. Since I struggle with overhead squats the Sots press was murder. I had to do the sots press in sets of 5 except for the last round I did that one unboken. The good thing was I did have my squat position at a full parallel. Just had to be very wide with the feet.

RON
1 - 11:09
2 - 9:41
3 - 4:54
TOTAL = 25:45

JEN With a 20lb dumbell on Get ups, and 25lb curl bar for press
13:36

21-18-15-12-9-6 and 3 rep rounds of: SDLHP 75lbs, Push Jerk 75 lbs

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

1 - 1:04
2 - 1:15
3 - 1:34
4 - 1:23
5 - :53
6 - :36
7 - :20.5

Total = 7:07

Felt really good on this one. I think I could have gone faster on this one. I took a few rests that I don't think I needed. I only rested inbetween the sets for a few seconds. I did slow on the SDLHP's but the Push Jerks were smooth. I got in a rythm and rolled through them.

Pull ups, hand stand push ups

For time:
21 Pull-ups = unbroken
21 Handstand Push-ups = broken
18 Pull-ups = Broken 12, 6
18 Handstand Push-ups Broken
15 Pull-ups = Broken 10, 5
15 Handstand Push-ups Broken
12 Pull-ups = Unbroken
12 Handstand Push-ups = broken
9 Pull-ups = Unbroken
9 Handstand Push-ups = Broken
6 Pull-ups = Unbroken
6 Handstand Push-ups = Broken
3 Pull-ups = Unbroken
3 Handstand Push-ups = Broken 2,1

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Daniel was in the House! Having him in there was awesome. He hung around to drive me through. He pushed me through the hard stuff. It was stinking amazing. Definetly would not been near as fast. I have missed having him around. Hopefully we can get back to the routein. He got me back on the bar after my last set of six with no rest and I still can't believe I cranked out those three with no rest. Thanks Daniel.
I still suck at hand stand push ups. I would not say they were even as good as they have been in the past.

1 = forgot to hit the split
2 = 6:52
3 =4:06
4 = 3:39
5 = 2:26
6 = 1:52
7 = 1:12
Total Time: 20:11

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Rings were set 3 inches over my head. I tried full height muscle ups and still can't seem to get them in.

I finished the workout and a minute later I was puking like crazy. I have no idea what went on. I can only guess the change in elevation and swinging around.


1 - 24
2 - 23
3 - 23
4 - 23
5 - 23
6 - 22
7 - 22
8 - 21

Muscle Ups = 23

SCORE = 483

50 Jump and touch,40 Squats,30 Sit-ups,20 Push-ups,10 Pull-ups

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

I was super worried about the jumps and my back. I tried to stay on my toes and probably jumped 10 or so inches off the ground to save on the impact. All rounds were un-broken but the jumps. My time was rolling I can only assume that the reason it is so fast is because of the jumps being scales because I was flat scooting.

RON
1 - 4:12
2 - 4:15
3 - 4:35
4 - 4:08
5 - 4:07
TOTAL = 21:19

JEN
1 - 7:33
2 - 7:51
3 - 8:25
4 - 8:34
5 - 7:02
TOTAL = 39:28

30-25-20-15 and 10 rep rounds of: Burpees, box jump, toes to bar

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

All burpees and box jumps were unbroken but slow. The toes to bar pull ups were rough on me my grip was failing. Type more tomorrow have to be up at 4:30 and it is 10:30.


RON TIME = 31:00
JEN TIME = 27:00

400 meter Walking lunge

400 meter Walking lunge

This workout was brutal. I loved it. I started to feel the puke come up at 280 meters. Corey told me to keep my head up, seemed to do the trick. Corey and I finished together and headed back to get Christine. We both forgot to hit the watch. We were both pretty torked. We estimate 13min to sub 13. I was doing sets of 10 to 15 then a standing break for just a few seconds. I also lost count around 180 or so.

JEN had to do later at home half up hill I was fired up for her.

JEN TIME = 15:17

Three Rounds for time: 20 pull ups, 20 dips, 50 body squats

3 rounds for time:

20 pull ups
20 Dips
50 Body Squats

I had not worked out for 3 days so I was full of juice today. We also had a time trial today and the kids ran awesome! I was juiced. Workout went pretty good except I forgot to do the body squats on round two. After I finished round 3 I did a set of 100 body squats. Set was 50 and short break then 30 and 20.

RON TIME = 12:05

JEN TIME =

Weighted pull-ups 1-1-1-1-1-1-1 reps

This was a decent one. First one I have been happy with in weeks. I think I could have gone higher. PR'ed by 30lbs but I really have never done this.

Body Weight 195#
1 - 30lbs
2 - 40#
3 - 45#
4 - 50#
5 - 60#
6 - 70#
7 - 80#

"Annie"

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders = As usual scaled to singles but double the number

Sit-ups

Ron = 8:30

Jen = 13:13

"Coe"

"Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Thrusters are still the bain of my existance. They just kick the crap out of me. I was struggling going parallel.

RON
1 - 47.20
2 - 1:25
3 - 1:08
4 - 1:38
5 - 1:49
6 - 1:46
7 - 1:45
8 - 1:52
9 - 1:37
10 - 1:38
TOTAL = 15:28

JEN
1 - 1:38
2 - 1:39
3 - 1:39
4 - 1:34
5 - 1:47
6 - 1:41
7 - 1:36
8 - 1:50
9 - 1:48
10 - 1:34
TOTAL = 16:51

"ADAMBROWN"

"ADAMBROWN"
Two rounds for time of:
295 pound Deadlift, 24 reps = scaled to 220, did sets of 10, 10, 4
24 Box jumps, 24 inch box = Unbroken all sets
24 Wallball shots, 20 pound ball = Unbroken all sets
195 pound Bench press, 24 reps = sets of 5 all the way through
24 Box jumps, 24 inch box = Unbroken all sets
24 Wallball shots, 20 pound ball = Unbroken all sets
145 pound Clean, 24 reps = sets of 5 all the way through

Did at 8pm and it was still 90 deg with heat index at close to 100. Yea! I am typing this at 11:20 and just checked it is still 83 but feels like 91. Holy cow.

This one was tough. I have turned into a complete sissy on these. However one good aspect is that I only scaled one activity and that was the deadlifts. I did 220 on the dead lifts but felt really good on those. The bench was rough but testimony to crossfit and its powers. I have done no bench press since the WOD a few months back when I did 185, 60 times. So to be able to crank out 48 reps of 195 I am stoked. I just did them in sets of 5 as to not fry myself. Same with the cleans. They were tough and being tired by that point it was tough on the back going back down releasing the weight. I did these in sets of 5 as well. I will post time tomorrow it is late and I have early practice. And the watch is across the house.

Long and short of it is that this was a hero's work out and I finished. Can't not finish these and it kills me to scale down.

RON:
1 - 22:10
2 - 29:50
TOTAL = 52:00 Oh yea this one sucked!

JEN:
1 -
2 -

Complete as many rounds as possible in 20 minutes of:

Complete as many rounds as possible in 20 minutes of:

185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Ron = 5 rounds, plus squat,right lunge, 7 burpees
Yea I sucked on this one. I even had to scale the squats to 155lbs

Jen = 7

The only good thing about this workout was that there were 6 of us going at once. That did fire me up. Bayless's and the McElhaney's and the Bandy's. That was awesome. 6 people putting themselves through missery!

As many rounds and reps as possible in ten minutes of: 55kg Squat clean, 6 reps, 12 Pull-ups, 24 Double-unders

As many rounds and reps as possible in ten minutes of: 3 and 2/3 rounds

55kg = 121lbs, did 123lbs Squat clean, 6 reps

12 Pull-ups = had some grip issues on round 3 and 4

24 Double-unders = adapted as usual doubled number of reps and did singles

Moved decently through this one. I wanted 4 plus rounds but did not get even close. Jen did this one with me side by side tonight. When we hit 10 minutes we both had finished the pullups and were heading to pick up the jumpropes. We both finished the 4th round but over the time limit.

This workout was supposed to have a snatch and clean and jerk 1 rep max. We just did not have time tonight and with my back going for 1 rep maxes makes me nervous period. So we opted out tonight.

Five rounds for time of: 135 pound Squat clean thruster, 5 reps, 10 Chest to bar pull-ups

Five rounds for time of:

135 pound Squat clean thruster, 5 reps

10 Chest to bar pull-ups = all unbroken

Pretty solid no scaling. Felt good to crank one and not feel like I needed to lower the weight. I will admit after round one I thought I was going to knock this one out of the park. Then the fatigue hit. I was like Daniel on this one. I was sure after round 3 I was going to shatter 10 min not a chance. The end snuck up on me. I broke 12 and was happy to get it. By the end I was screaming on the pull ups to stay fired up and get the chest all the way up to the bar. I will admit I could have knocked off I bet a min plus. See rounds 3 - 5. I have been having so much trouble with my back lately I wanted to be very sure I was focused and in control before each squatclean thruster. No reason to jack myself up and not be able to work out tomorrow. The right shoulder is still killing me just hurst for any overhead movement so tonight was no exception. Stripped it out with the massage stick several times before I started. My goal for next time is 10 min or under.

Ron
1 - 1:27
2 - 2:05
3 - 2:50
4 - 2:53
5 - 2:36
Total = 11:53

Jen =

Three rounds for time of: 50 Double-unders, 25 Wallball "2-fer-1s", 20 pound ball

Three rounds for time of: 8:20

50 Double-unders = modified doubled the number for singles.

25 Wallball "2-fer-1s", 20 pound ball

Holy cow I love how much these short ones burn. I think I over heated last night on the 400/burpee workout. My insides are tearing me up tonight. The 2-fer-1's were tough but wall ball is one of my stronger exercises. I did struggle going deep enough on the second squat to be up in time. Several times the ball was at my hips when I caught it. I used the b-ball goal at the house for the target. I just had to throw higher and I was in better position. The jump ropes I did my usual doubling the number of jumps for singles. My back has been giving me trouble, more in my legs and foot pain. My right shoulder is giving me fits again. Hurts pretty bad. Took two rounds last night to warm up enough to not be killing me on each push up of the burpees.

RON
1 - 2:33
2 - 2:38
3 - 3:09
TOTAL = 8:20

JEN
no splits
TOTAL = 10:52

6 rounds for time of: Run 400 meters, 25 Burpees

6 rounds for time of:

Run 400 meters

25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Did these under my basketball goal and lowered to 1 foot over my finger tips. The problem was we did this at home and there were to many turns. I had to come to a complete stop on the bike multiple times during the ride or dang close. In and out of the drive way so I did not eat it on the gravel. Not a great place for trying to time a WOD. Back is giving me problems. My left leg just would not work most of the workout. I had to post off my right arm and swing my left leg up under me to stand up and jump for the rim. Not really any pain just a lack of movement. Interesting.

We did this as the sun was setting trying to beat the heat. I believe it was still 89deg at this time. It did cool down considerably. The most challenging part was not choaking to death on the bugs as I rode. I think I swallowed 5 or 6 bugs on the first two rides, not to mention the ones in my eyes.

Ron's
1 -4:32
2 - 5:19
3 - 6:24
4 - 5:52
5 - 6:55
6 - 6:13
TOTAL = 35:17

Jen
1 - 5:53
2 - 5:58
3 - 6:02
4 - 6:46
5 - 5:59
6 - 7:23
TOTAL = 38:04

Run 5K

Run 5K = Biked 10k

Scaled as usual biked twice the distance. Biked 10k = 6.2 miles

Both Jen and I are pretty sore from Roy. Our/my goal was to finish with Jen. We came darn close.

I was 22:51 on the bike for 10k. I would like to see what I could do on a road bike. Doing this on my mtn. bike I know slows me down but I for sure know I am working hard.

Jen finished in 23:00 min. for 5k. We were just 9 seconds appart.

We did this on the roads. Pearson Loop.

"Roy"

"Roy" AKA TURKEY number 2

Five rounds for time of: I believe the grand total was 55 min I don't even really care to look at my watch to look at the splits or the final time. All I do remember is that round 4 took me as long as the first two rounds added together.

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box

25 Pull-ups

No scaling no sissying out. This one killed me today. The dead lifts which I did some thinking, I have not done since High School = almost 20 years. We have done them a few times over the last few months but I don't think this many. The dead lifts killed me. They slammed me to the ground rubbed me in the dirt then kicked me into the front yard. Which in turn made a usual stronger point of mine (Box Jumps) suck. On a more positive note the pull ups were not as bad as I thought they would be. Pretty much on most of the sets went 13-12.

As usual Jennifer rolled through with no problems. 95 lbs on the dead lifts.

Posted 7/31/10 = Ok, I sucked it up and looked at my times. I am sore all over and had time to swallow my pride. I was able to do the Dead Lifts but it was just to much weight and took to much concentration to keep from huring my back (which is sore but not terrible). I should have scaled the dead lifts.

Rounds

1 - 4:44
2 - 7:12
3 - 9:23
4 - 14:24
5 - 19:21
Total = 55:06

AKA THE TURKEY; 7 rounds for time of: 3 Cleans, 4 Ring Hand stand push-ups

Seven rounds for time of:

205 pound Clean, 3 reps, Scaled to 185 did power cleans, did not do squat cleans

4 Ring handstand push-ups, Scaled to my regular vertical push ups.

Power Cleans were rough today. I had a watch going but after round 1 I just stopped caring. Let's just say I have cooked a 25lb Turkey faster than I completed this workout. Overall body feeling drained. Just can't put my finger on the catalyst.

Jen did this one pretty solid. Her Cleans are looking pretty good. We need to work on her shoulder shrug and poping to toes to elevate the bar but other than that pretty darn good. She did 55lbs. I know she can do a ton more after watching today.

"Angie"

"Angie"

For time:

100 Pull-ups ( 12,12,10,6,10,10,10,5,10,10,4,2) = 101 I fell off with one to go so I got torked and did 2 for good measure. I was pretty mad these took so long. Took everything I had to get over the bar on the last 2.
100 Push-ups (25,20,20,15,15,5)
100 Sit-ups (Unbroken) (Unanchored)
100 Squats (Sets of 25) I sissied out here

I had a hard time getting in the goove today. Just did not have the juice again. Pull ups took forever. Doing "Joshie" 3 days ago I think had an effect on today. 126 pull ups last Friday could not have helped. I just saw that tomorrow there is "ROY" with 5 rounds of 25 pull-ups. I am going to have to skip a day to try and finish that one. Positive note on this one is that I still have Jennifer and the McElhaney's coming in. Day 2 for Corey and Christine. They seem to be getting hooked. Let's hope. Clayton I counted today. I think you have hooked like 15 people to this since you started either directly or through someone you have hooked. Just in district. Great work brother!

Pull ups = 10:29 sucked
Push ups = Forgot to hit watch. Pretty sure it was like 4:00
Sit-ups = 9:22 = I think 5:22 if I am right about the 4 min above. Unanchored
Squats = 4:19
TOTAL = 24:11
Terrible effort I need to get focused. I know I should have broken 20 min..

Jen over all time = 38:13 Jen did a ton of great pull ups today.

For 20 minutes: Run 400meters, rest precisely the time of run.

For 20 minutes:
Run 400 meters = subbed in 800 meter bike.
Rest precisely the time of the previous run

RON
1 - 1:39
2 - 1:45
3 - 1:43
4 - 1:42
5 - 1:41
6 - 1:47

3rd interval I noticed the back tire going flat. When I pedaled hard the bike was all over the place. I could also barely pedal on the corners the bike had no control. My times would have been a little faster by maybe 3 or 4 seconds. I could tell it was making a difference when I could not catch Jen. She runs 400 in what I cover 800. After round 2 I could not catch her so the tire must have made a difference. There was just no time on recovery to get the tire aired up.

JEN
1 - 1:41
2 - 1:39
3 - 1:36
4 - 1:36
5 - 1:34
6 - 1:33

10 days off then 6 days straight has taken its toll. I am exhausted. Tomorrow is a day off. I do feel like I got some good work done this week reguardless of the previous 10 days of nothing but situps and push ups.

"Joshie"

"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

1 - 5:18
2 - 9:21
3 - 12:11
TOTAL = 26:50

Jen's time = 18:37

Wow, another tough one. Today was awesome we had Jennifer, and I with Corey and Christine McElhaney in with us. This was Christine's second and Coreys first Cross Fit workout. Jen is progressing very well. The girls did pull ups with their feet out front on a bench to mimic L-pull ups. As for mine the first and a few on the second set of pull-ups were L style then I just digressed to regular pull ups with a kip. I broke all sets into 11 / 10, even to the end. I was pleased with that part. At 126 pull ups I was just happy to get them done. By round two I was in survival mode. I was taking rests and walking around because my grip was failing by 5th and 6th pull up. The Dumbell Snatch was rough on the left side. Round one was unbroken both arms. Round 2 and 3 I did sets of 11 and 10.

Five rounds for time of: 135lb Thruster 15 reps, run 400m

Five rounds for time of: 23:24

135 pound Thruster, 15 reps

Run 400 meters = sub bike double distance 800meters

1 - 4:37
2 - 5:07
3 - 4:49
4 - 4:27
5 - 4:23

Total = 23:24

Christine (Coach McElhaney) and Ashley did this one today. Great workout. Christine and I subbed in Bike. The Thrusters were rough on me again. Struggled getting close to parallel. I think better than it has been though. Thrusters were broken into sets like this; Round 1 - 3 = 6-6-3, Round 4 = 8-7, Round 5 = 5-5-5

Jen did this a week or so ago while I was at camp. Not sure on time.

"FIGHT GONE BAD!"

"Fight Gone Bad!" Cross Fit at its finest.

Three rounds of: 289 total pts. Jen = 259.5

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) = subbed in burpees 1 per calorie

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

-------------Round 1 ---- 2Round ---- 3 Round ---- Total
Wall Ball -----30 ----------28 ------------24 ---------82
SDLHP ------26 -----------15 -----------18 ----------59
Box Jump ---25 -----------20 -----------15 ----------60
Push Press --20 -----------19 -----------18 ----------57
Burpees -----11 ------------9 -----------11 -----------31
TOTAL -----112 ---------- 91 -----------86 ----------289

For my third work out back after 10 days off this one was rough. There were points that I wished my heart would stop after round 1 just so I would have an excuse to stop. I had Ashley Lawson time me so trying not to look like a complete sissy in front of my athlete probably helped keep me going. Thanks Ash.

The burpees killed my average on this one. On round 2 and 3 I took almost 30 seconds before I could even get the energy to start moving the bar. Rough one today. Back still hurting but feeling better. Using the white roller and hanging a bunch.

Jen did her's the next day 7\22\10
Scaled SDLHP and Push Press 45lbs

-------------Round 1 ---- 2Round ---- 3 Round ---- Total
Wall Ball -----25 ----------24 -----------22 ----------82
SDLHP ------21 -----------21 -----------18 ----------59
Box Jump ---15 -----------16 -----------15 ----------60
Push Press --17 -----------16 -----------18 ----------57
Burpees -----10 ---------- 10 -----------11.5 --------31.5
TOTAL ----- 88 ---------- 87 -----------86 ---------259.5

Run, kettelbell swings, pull-ups

For time: 23:40

Run 1200 meters = as usual doubled the distance. Biked 1.5 miles

63 Kettlebell swings, 1.5 pood

36 Pull-ups

Run 800 meters = Biked 1mile

42 Kettlebell swings, 1.5 pood

24 Pull-ups

Run 400 meters = Biked 800 meters

21 Kettlebell swings, 1.5 pood

12 Pull-ups

Rounds
1 - 10:42
2 - 8:32
3 - 4:25
Total = 23:40

This one was tough but it was my first work out for 10 days other than push ups and situps. I have done many of those. I was stinking falling appart on the bike rides. The pull ups were my bain today. No rythm to them at all it was just gut and go. Kettle bell swings were not bad my back has been terrible so I did drop from what should have been 55lbs to 50lbs. There were a few time at the end I could feel my back barking at me to stop. All Kettlebell swings were unbroken. Wish I could say the same for the pull ups. The last set was the only unbroken set. I do like doing extra on the bike to be sure I get the work in. However I left ahead of Jen on the last round and she was done with the run of 400 before I was done with the 800. Still need to do some figuring.

Jen and I did this together. She finished in 23:39.

21 - 15 - 9 sit-ups, push-ups, body squats, burpees

Met-con = it has been a while since i have cross fitted

21 - 15 - 9

Sit ups, push ups, bodysquats, burpees

1 - 3:08
2 - 2:46
3 - 1:48

My back is killing me from all the driving over the last three weeks. At least I hope it is the driving. I have not hurt this bad for a long time. I am going to do the WOD tomorrow come he-- or high water we shall see.

100ft lunge, pull ups, sit ups

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

1 - 1:54
2 - 2:21
3 - 2:43
4 - 2:34
5 - 1:50 = Total 11:24
6 - I think I missed this round. I wrote the work out on the board but I think I forgot to write down to 6. I am so torked right now I can hardly stand it. This is the first time I have not finished a work out since I started this stuff having to adapt. AHHHHH!!!!!

My guess is that the last set would have taken my about the same time or a bit faster. So as a guess possibly 1:40 on the set for a 13:04. This still has me fuming.

Jen came in and did this one with me as well. She used bench as assist for pull ups but was doing 5 with no help then went into the rest of the set. Time 15:11

Looks like I will be finding an off day to do this one again.

AHHHHHHHHHHHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Almost Day off, push ups, sit ups, body squats, burpees

Well planned on day off but the rain was hammering this am. Got in for morning practice and we ran inside. After 4 laps we did 4 rounds of Sit ups, push ups, body squats and burpees, 25 per set and then run a lap. I stayed at the front door and did the sets with the kids as the groups came by. I ended up hitting 100 push ups, 100 sit ups, 75 body squats and this is the crazy one 130 burpees. I was shot after this one was over. Imagine.....

Back still hurting but better than yesterday. The awesome Dr. L. has recomended a Backectomoy. Thanks Dr. L..

http://www.youtube.com/watch?v=7igFN5e1A1w

Bike 30K

Bike 30K

Biked 20.25 miles today. From home to red barn loop to 32 then over to max loop to three whistle bridge then home. Jen went 18.2. We are both shot. My back is killing me the last few days. Today it is a little better but not much.

Complete AMR in 15 minutes as you can of: 50 pound dumbbell Push jerk, 5 reps, 7 Box jumps, 30 inch box

Complete as many rounds in 15 minutes as you can of: 12 rounds

50 pound dumbbell Push jerk, 5 reps

7 Box jumps, 30 inch box

1 - .53
2 - missed hitting the watch here, roughly 1:18 for 2 and 3.
3 - 2:36
4 - 1:18
5 - 1:31
6 - 1:10
7 - 1:20
8 - 1:23
9 - 1:14
10 - 1:25
11 - 1:18
12 - .53 Finished this round at 15:06 so went 6 seconds over but finished the round

This one was a burner. Jen came in after morning practice and Ashley Lawson came and did this one too. She and Jen were on 26 inch box and I was on the 30. They used 20lbs dumbbells and I was on the 50's. My back is hurting pretty good today I guess from coming off the pull up bar yesterday. I did a few warm ups with the 50's on the push jerk and was sure I was going to have to scale down. Once we got started I got in a grove and things went fine. Back still pretty sore I will get some alieve in me and hang upside down a few times. We shall see how things go.

Ten rounds for time of: 10 pull ups, 10 dips, 10 sit ups, 10 squats

Ten rounds for time of: 19:40

10 Pull-ups

10 Dips Did not have rings so I used dip rack

10 Sit-ups

10 Squats

1 - 1:13
2 - 1:20
3 - 1:34
4 - 1:53
5 - 1:52
6 - 2:15
7 - 2:12
8 - 2:37
9 - 2:49
10 - 1:50
Total = 19:40

This one was solid though my head still was not right as with the last few workouts. All rounds as RX'ed. All sets were unbroken no pause or rest. All rests were at end of sets. Rounds 3 - 5 I took roughly 20 to 30 seconds rest so my times were pretty consistant on exercise if I was to guess. After round 5 I was taking close to 50 seconds to 50 seconds + rest at end of rounds. So again I think my rounds were pretty consistant on exercises. I wish I had splits on rest and on tasks.

Jen did the work out as well. Pull ups were with a bench toes hooked. Dips were the same with bench under toes so full range of motion was done just with aid.
TIME TOTAL = 26:39

Out of town at parents, Thruster, Push ups, Body Squat, SDLHP, Sit ups

For time: 11:15

21 - 15 - 9

Thruster = 90lbs
Push Ups
Body Squat
Sumo Dead Lift High Pulls = 90lbs
Sit-Ups

1 - 4:54
2 - 4:11 took 30 second break after round 1
3 - 2:09
Total 11:15

Thruster and SDLHP were done with a very old set of weights of Dads. Used 90 lbs on a smaller bar than olympic size. Need to get back to main site workouts. My head was just not in this one.

Jen did 25lbs curl bar.

Unpacking From Trip = Body Squats Situps LATE

4 Rounds for Time:

25 Body Squats

50 Situps no foot hold

Back is killing me from all the driving. Needed to get something in.

1 - 1:52
2 - 2:53
3 - 3:09
4 - 2:48

Overall = 10:43

6/29/10 Vacation 150 Burpees for Time

For time: 15:58

150 Burpees

This one was inspired by Amanda Mc., she is a stud. She finished in 14:32.
I finished in 15:58.

Jen ran 4 miles before we did this and she adapted to 75. She finished in 8:29.

Just feel exhausted feeling drained. Tons of hiking in the heat today though the sights are beautiful.

6/28/10 On Vacation Adaptation work out

5 rounds for time:

10 Thrusters = 25lbs dumbell for me and 10 for Jen.

20 Push ups feet elevated 30in = Picnic Table

30 Sit ups no foot hold hands to feet and back over head.

1 - 1:48
2 - 2:30
3 - 3:11
4 - 3:36
5 - 3:08

Total = 14:15

Did this at the camp site with Jen. Many a camper walked by wondering what the heck we were doing. Decent work out. We hiked several miles after into the canyon at Petit Jean Arkansas State park to see the waterfall and then to bear cave.

Yesterdays pull ups have killed me. My back is hurting pretty good all over and my right forearm that has given me trouble for months is on fire. When I stretch my arm straight out and bend my wrist in, the back of my hand burns like I have nerve damage. I am falling appart.