CrossFit Games Open 11.2; Dead lift, push-ups, box jumps

Complete as many rounds and reps as possible in 15 minutes of : 10 rounds + 9DL, 12Pushups, 6 BoxJumps

155 pound Deadlift, 9 reps

12 Push-ups

15 Box jumps, 24" box

Rounds
1 - 1:04.01
2 - 1:26.30
3 - 1:20.48
4 - 1:35.35
5 - 1:28.63
6 - 1:29.99
7 - 1:29.34
8 - 1:23.94
9 - 1:29.23
10 - 1:25.78 = 14:13.05
11 - 1:10.52 = 15:23.57
Total Time = 15:23.57

Solid one today.  Daniel was traveling with the team so I had to go alone.  I set my goal for 10 plus and got it.  Finished the 11th round after the buzzer. Finished 10 rounds plus 9 dead lifts, 12 push ups, and 6 box jumps.  Wish I could have gone 11 plus but either way I was happy.  My back has been bothering me the last week or so and my right shoulder as usual for April.  Good workout.  Missed having Daniel today.  Might have been able to go 11 plus rounds.

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

Thruster
3-135
3-145
3-155
3-165 fail got
2 3-165
3-175 fail
3-175 fail got 2

Not a great day but I have been having some back issues over the last week or so. It is also April so my shoulder is giving me problems. Ever since the surgery I no matter the shape I am in April seems to suck. Not sure why. Either way I now have a base line for this workout. I know I could have gone higher. Just seemed to be in my head.

Squats, Pull-ups, Ring dips

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Rounds
1 = 3:48.15
2 = 4:53.28
3 = 2:43.06
TOTAL = 11:24.49

Daniel and I are beat and don't know why. We took Thursday and Friday off. Missing a workout and moving on. Today we both were just whooped. Decent workout but struggled. I usually are with or blow past Daniel on the Dips. Today I could barely get them done. Very strange.

Deadlift, Overhead Squats

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Splits
21 - 2:31
15 - 3:48
9 - 2:04
Total time = 8:25

I am so bad at over head squats I just get frustrated. Today was nice and a bit different. Daniel got a weight vest for his birthday. He let me wear it for my rounds. Thanks brother! This allowed me to be able to do 95 lbs for the over head squat total weight with the 20lb vest. Dead lifts I powered through. Not a problem. I think my back is going to be sore but I was moving through these.

Med ball Cleans, Wall Ball Shots

Five rounds for time of: 6:58.94
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Rounds 1 = 1:07.29
2 = 1:21.00
3 = 1:29.51
4 = 1:40.29
5 = 1:20.85
Total time = 6:58.94

Had to do this one after the track meet tonight. So I started at 9:30pm. Whooped from the day and the meet. Stomach not feeling good at all. It was nice to get my blood up though. I love both of these exercises so I wish I could have been a bit more with it. I know I could have gone faster. Bogged down on round 4 but came back decent on round 5. 1000 crunches yesterday 14,925/100,000

Burpees, Sit-ups, KB swings, Pull-ups, HS push ups

For time: 15:23.44
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Splits 1 = 5:18.52 killed this last time not sure what happened
2 = 1:50.99
3 = 1:59.22
4 = 3:15.38
5 = 2:59.33
Total Time = 15:23.44

This was a tough one. We went camping at Millers ranch in the new camper. Froze our hineys off. Caught a bunch of fish though. Had a good time. I am beat today and not feeling great. I had to have Daniel tell me he was coming in to even get myself to come in. I pr'ed by 2:38.26 but this one tore me up. My insides are shook up. And, man I still stink at hand stand push ups. Last time we did this we did it a few days before in reverse order and then in this order.
Saturday, May 1, 2010
Burpees, Situps, KB swings, Pull Ups, HSPU For time: 18:01.70
Burpees = 4:45 unbroken60 Sit-ups = 2:07 unbroken50 Kettlebell swings, 1.5 poods = 55lbs; = 2:31 unbroken other than Danile throwing the 55 at me so I did not have to hold the 50 and a 5lb hand weight.40 Pull-ups = 4:29 10,12,10, 830 Handstand push-ups = 4:07 10, 15, 5 pretty much to failure each time. Tried to keep one minute recovery roughly. Daniel helped to get feet hooked this helped a ton. Thanks Bayless.Push ups same as last time but set safety bar higher so only toes were over on the downward stroke. I used my toes to assist on push back up. These were way better than last time but still not doing them totally correct.35 seconds faster this time but the order was backward. The hand stand push ups were murder at the end. Overall a better effort than last time though I had been sick and back hurt. This one goes to Clayton. 1 dozen Krispy Kreme doughnuts kicked my tail I was feeling them all day burning through my system. I have not been this physically spent for a few weeks at the end. Awesome. I had sweat rolling off for 20 minutes. Heart rate was 130 after 90seconds being done. The ticker seems to be getting into shape too. We shall see. Took splits this time on rounds trying to break the system down for more goals.
Wednesday, April 28, 2010
HSPU/Pull ups/KB swing/Sit-ups/Burpees For time:18:36
30 Handstand push-ups, Adapted a little today here did almost inverted push ups. Just less than full hand stand push ups.40 Pull-ups Broke into 3 sets 20, 15, 550 Kettlebell swings, 1.5 poods = 55lbs60 Sit-ups70 Burpees Yea these sucked as bad as it sounded.Just a few disappointments today. Wish I was on with the full hand stand push up. Because of being sick for a few days and being sick Monday night I did not push as hard as I think I could have. I rested a little more than usual. I was just a touch apprensive to get tossed backward again. Back has been hurting but yesterday no worse than usual and tonight seems to be no worse either. We shall see after tomorrows squats. Improvement over a few weeks back I no longer reach failure with the pull ups like I used to. I have my kip down pretty solid but either way no more failure and assists with bench or jumps.

Squat and Rope climb

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent = 32.82
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent = 40.84
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent = 42.75
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent = 48.97
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent = 47.35
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent = 49.33
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent = 48.83
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent = 42.73
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent = 38.91
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent = 44.93 = 7:17.46

Aparently I did an extra round some where? NOT A CLUE WHEN! I think it was around the 7 or 6 rep round I know I lost track and thought I guessed right aparrently not. I had my split on my last round at 36.64 = with a total of 7:54.10 This make it even worse. Not only did I do it wrong I did an extra round! FART!

Splits
1 - 32.86
2 -40.84
3 - 42.75
4 - 48.97
5 - 47.35
6 - 49.33
7 - 48.83
8 - 42.73
9 - 38.91
10 - 44.93 = 7:17.46
11 - 36.64 = 7:54.10
TIME TOTAL = 7:54.10 with an extra round

AHHH! Every time I don't write these down or check before I start I screw this up. I did back squat and not front squat. This was a great workout and would have been even better if done right! I am so frustrated I can hardly type this. I am still paying for Wednesdays workout. Abbs and upper body are sore.

"Weaver"

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

ROUNDS
1 - 2:19.00
2 - 4:35.41
3 - 6:26.03
4 - 5:46.40
TOTAL TIME = 19:06.84

Both Daniel and I were having a hard time getting our minds around this one to start. We both knew how bad it was going to hurt. We also had never done it before so there was no idea as to how to attack it. We both flew on the first round and it came back to bite us. Great workout.

Ovarhead Squat, Front Squat, Back Squat

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

Overhead Squat
1 - 95
2 - 105
3 - 115
4 - 125
5 - 135 Fail x 2

Front Squat = all reps at or below parallel
1 - 185 no belt
2 - 195 no belt
3 - 205 no belt
4 - 215 belt
5 - 225 belt and PR

Back Squat = all reps at or below parallel
1 - 225 no belt
2 - 235 no belt
3 - 245 no belt
4 - 255 belt and PR
5 - 265 belt and PR

Today was a great day. Overhead squat sucked. I know I can do more. Just in my head today. Tied PR as far as I could find. Though I thought I had done 135 before. Oh well. Front and Back squats are PR's for being a old man. I really don't rember exact PR's but I know they are or were better than where I am now. However for having 2 herniated disks in my back and being in cronic pain 3 years ago I was stoked after this one. Could not help but smile as I was leaving today. Thanks for sticking around Daniel. I know I could have gone higher but no reason too.

Wall Ball, pull ups10 Wall ball

For Time
7 rounds
10 Wall Ball Shots 20lb ball
10 Pull- ups

Splits
1 - 33.46
2 - 43.53
3 - 46.32
4 - 47.56
5 - 50.87
6 - 55.86
7 - 49.91
TOTAL = 5:27.51

This was a great one. I like these. A solid full body workout with a fast burn and sustained burn. Reading it Daniel and I thought no big deal. Then it hit me as the week went by 70 pull ups. I think it hit when finished the pull up workout Wednesday. I did some figuring my time would/should be 1 minute faster. I added up my extra time and added up Daniels transition time and subtracted from my total on my transet. I am guessing roughly 4:27 to 4:30+. I took the next rack down. It took Daniel 2 seconds to get to his station changes and took me 6 to 7 seconds to change stations. Over 7 rounds this added up. I was rolling but Coach pulled ahead early. This had to be why because I did not bog down. Daniel came in a 5:15 for morning practice and we got this done. Thanks for coming in Daniel. I am surprised as to how much time I lost in this transet. Interesting. Either way I am happy with this workout. Just was able to find the last time. Still can't find yesterday. I have to really be stoked. I had to break up the pull ups last time and the time was a big pr. Having trouble cutting and pasting I will have to get it at home.

Last time
October 23rd

Time 7:52

1 mile / sit ups / back extensions / 1 mile

For time: 22:22.45
Run 1 mile = subbed in bike 2 miles actually went 2.15
100 Sit-ups
100 Back extensions
Run 1 mile = subbed in bike 2 miles actually went 2.15

Mix and match back extensions and sit-ups as needed.

Biked 2.15 miles each round for the mile. Bike is about to blow up on me so I had no breaks and had to be careful on the turns when I normaly would have cranked the whole time and breaked at the turn. Oh well. Back extensions killed my hamstrings. Tweeked my back between my shoulder blades today at track practice (Levi). In some pain. I also ran a bit doing hand offs. It felt good at the time but I am paying for it now. My dang legs are numb. I know I have done this workout before but I can't find it.

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.

PR Today Exactly one round + more

16 Rounds + 12
Equals = 160 pull-ups

I felt awesome through 12 rounds then like usual with CF I just fell off the cliff. Round 13 started to hurt then down hill fast. It took all I had to get to 16 plus the 12. By round 15 I was having to do sets to get them all in with minimal recovery.


Tuesday, September 28, 2010

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 12Total number of pull-ups 132

Crunches/Abbs =

185 lb Bench, 225lb Back Squat

Complete as many rounds as possible in 12 minutes of :
3 reps = 185 lb, Bench Press
5 reps = 225 lb, Back Squat

Rounds
1 = 44.08
2 = 1:21.70
3 = 1:58.55
4 = 1:52.56
5 = 2:13.94
6 = 2:26.50
7 = 1:23.50 = 12:00 headed to bench but did not make it.

I did this one this AM and struggled to get going. Bench was terrible and squats were not much better . Oh well got it done though. With parent teacher conferences the next two days I was sure I would miss one.

AM Crunches/ABB work = 300

13,925/100,000

1 hour plus stationary bike

First session interval setting 90 rpm's

Second session steady hard pace 90 to 100+ rpm's

Muscle ups, Deadlift, walking lunge

Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Rounds
1 - 1:52.88
2 - 2:49.84
3 - 3:17.33
4 - 3:40.54
Total time = 11:40.59

This was a nice solid workout. I wish I could do muscle ups for real. I rocked the dead lifts and lunges. My legs are still killing me from the 100 reps of 135 lb back squats two days ago. Very sore now and my back is barking a bit too. I think I could have gone a tone faster today.

Stationary Bike Practice Bike Rides

Missed Cross Fit today but tons of activity

AM = Biked 5m
300 Crunches/ Push-ups

PM = Biked 8 miles Practice and Stationary
500 Crunches

Total Crunches 800

13,625/100,000

Back Squat, Handstand walk

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

ROUNDS
1 - 1:57.22
2 - 2:40.23
3 - 2:43.53
4 - 3:21.52
5 - 3:07.20
TOTAL = 13:49.70

I felt like I had no steam today. I have been getting so much better at my squats and for the amount of pr I had today I should be happy. I just did not feel like I had any grove today. I should be happy considering 100 135lb squats. I did not have this posted in my last post about this workout but it was in april when I first started. I guarantee the squats then were poor. Todays were all parallel or below with a narrow stance and solid knees. In April I had a very wide stance and knees in poor position and there is no way I went parallel on them all. My back had been in bad shape from Mondays workout. Today it was talking to me the whole time. Still got it done though. Man I suck at handstand walks.

Last Time
Back squat handstand walk
Did this on April 11th
Five rounds for time of: 17:47135 pound Back squat, 20 repsHandstand walk 20 yardsDid each set of squats all in a row with little break never re-racked weight.20 yard hand stand walk first set got 2 to 3 walks. By the 4th and 5th sets I as making it 3 to 5 steps. Was so tired I forgot which set I was on and stopped after round 4 for about 30 seconds then Daniel asked if I was done and I remembered I was two sets behind him. Hit parallel 80 % of the sets. Last two sets were all at parallel.

Crunches
AM = 225 Ab exercises @ practice
PM = 500 crunches after workout
12,825/100,000

400m run,Squat snatch, Hand stand push-ups

Three rounds for time of: 17:43.04
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

This one killed me. I was trying to do the squat snatch fast and I could not get it done. I just slowed down and got it done. I am typing this 4 hours later and my low back is killing me and my legs are numb and tingly. I hope this passes by tomorrow. Pretty disappointed in this one. I wish I had had time to do the one Daniel did Saturday. I just don't feel like I have had a productive workout this last 3 days. Sunday was tough but 1 out of 3 is not what I want right now.

"McCluskey"

AM = Stationary Bike Fat Burn Mode

PM = Cross Fit
3 Rounds of
9 Muscle Ups
15 Burpee Pull-ups
21 Pull-ups
800 meter Run = Subbed in 1200m + bike

ROUND SPLITS
1 = 7:06.16
2 = 9:17.47
3 = 8:40.16
TOTAL = 25:03.79

Just a solid one. It was burning pretty good by the Burpee pull-ups finish on round 1. Round 2 was rough. The Burpees got me. Round 3 I pressed hard on the Burpee p-u and it paid off. All pull-ups were broken today, round 1 = 15 & 6; round 2 = 15 & 6; round 3 = 10 - 7 - 4

Crunches 1100
12,100/100,000

Hang power snatch 3-3-3-3-3 reps

Not very good at theses. Just practiced them today. I was really off on these. Knees were flying out on the squat. Looked like I did when I first started Cross Fitting. Just bad squat form on these. Caused my left knee to just hurt. Daniel suggested just working with 55lbs and getting it down. Form got much better. My heaviest I got was 115.

Overhead squats, SDLHP

Today was crap!

Had to buy bananas for relay tomorrow. 2 parent phone calls and forgeting to buy winner rewards got me behind. Anna's concert was at 7. I did not get to the weight room until 6:30. I was fired up and ready to go until I started the squats. The wheels came off I was thinking about getting to the concert and that I was running late. I finished all the rows and a few squats and just walked out!

21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

Row/SDLHP, Dumbbell Snatches / Back Squats

For time: 12:58
Row 1K = subbed in 100 SDLHP = unbroken
40 pound Dumbbell snatch, 50 reps = unbroken
Row 750m = subbed in 75 SDLHP = unbroken
40 pound Dumbbell snatch, 35 reps = unbroken
Row 500m = subbed in 50 SDLHP = unbroken
40 pound Dumbbell snatch, 20 reps = unbroken
These are one-arm squat snatches, alternating arms.

Round Splits
1 - 5:10.90
2 - 4:51.34
3 - 2:56.19
TOTAL TIME = 12:58.43


Missed this one yesterday because of a procedure at the Dr. . I was not feeling right today. Just was a bad day all around. Coaching staff got delbt a heavy blow today. I went in thinking I was just going to try and finish and I was planning on doing the todays squats today as well. All rounds were unbroken (can't believe it). I just kept plugging thinking I was not going very fast but at least I was moving. Ended up with a decent time.

ROUND 2 SQUATS

Back Squat 3-3-3-3-3

Rounds = Very Deep All Rounds Below Parallel
1 - 135 x 3
2 - 175 x 3
3 - 195 x 3
4 - 215 x 3
5 - 225 x 3

Would have liked to do this fresh but holy cow I have to be happy. A year ago this was not even a possibility and I did this 20 minutes after a tough workout. I had Coach in my ear "just get it in a live to lift another day". Thanks for hanging around the last few minutes Daniel.

LAST TIME DID NOT EVEN TIME MY 6th WORKOUT EVER

March 22nd Day 6 Cross Fit
100 standing high pulls (SDHP) with 45lb bar. Bar rows50 dumbell Snatches (Snatch) 20 lb dumbell too light need more weight next time75 SDHP35 SNACH50 SDHP20 SNACH20 lb dumbel was to light. SDHP first set did from waist , last 2 sets did from shins, back warmed up and felt decent.

Deadlift 3-3-3-3-3 reps

Rounds
1 - 225 x 3
2 - 250 x 3
3 - 275 x 3
4 - 315 x 3
5 - 335 x 3

Another Cross Fit and PR for the back. Never, Never, Never thought I would be doing this again. My back has been bothering me and after yesterdays huge workout my hips, knees and ham strings are on fire. Very pleased with the last two days and I guess I have to be happy with the last 3 days I have pr'ed on all 3 of them.

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

31 full rounds 32 rounds in 20:25.

Big day on this one. I just have not felt well the last 2 weeks. I went in figuring if Daniel was shooting for 30 plus I would just try and hang and peter out at about 12 or so minutes like I usually do. Shooting for 25 or so. When we started I could not belive how good things were going. Daniel and I were dead even through 20 or so rounds. He began to pull ahead, my body squats were slowing down. I looked at the clock when I hit 28 rounds and realized I was going to break 30 and started to push hard. I finished 31 at I think 19:54? or so. Finished round 32 at 20:25 I think. I screwed up the splits. My watch only does 30 splits and I hit it early on one round so I had to hit it 2 times one round so it ate up a split. I was recalling them when Daniel and I were comparing rounds. I got to 30 knowing it was 29 then the watch jumped back to 1. I know I was at 33 splits when I hit it the last time at 20:25. So that would mean I finished 31 rounds in 20 mintutes and 32 rounds in 20:25. It hacks me off I lost these splits because I was flying my last 2 rounds. I am pretty sure my 30th and 31st split was as fast as my first round. I am pretty sure my last round was 31 seconds or so which had my last split over the 20min marker faster than my middle rounds. I know my fastest split was 24 seconds or so and my slowest was I think 46 seconds. I did 18 body squats instead of 15 that round, I lost track and just kept cranking.

Got to be happy with this one. My heart rate was still 145 after 3 minutes on the floor. Over 165 after 1:30.

45 pound barbell Overhead walking lunges, 21 Burpees

Five rounds for time of: 12:49.94
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Rounds
1 = 1:49.79
2 = 2:54.85
3 = 2:52.26
4 = 3:05.74
5 = 2:07.30
Total Time = 12:49.94

This one was a tough one. Daniel tore it up big pr, mine was 26 seconds faster. This was my second time doing this one. Did not feel great going in and really never felt good during like I could go. I am typing this 4 and a half hours later and I am very sore and tired. We shall see tomorrow. The last two weeks have been tough on me. I guess I can't be to upset with a pr effort. I was burning out you can see by the splits. Daniel finished way before me and came down and cheered me on and took the watch. Thanks brother if you look at the split it got me going. Almost a minute faster last split. My goal next time is 10:30 or so.


Last Time
Tuesday, June 22, 2010

Five rounds for time of: 13:15
45 pound barbell Overhead walking lunges, 50 feet21 Burpees
Let trailing knee gently kiss the ground on each lunge
This one was rough on me. I just did not seem to have good steam. After round two my lunges were all over the place. The last round Danile saw it as I would lunge down the bar would sink to my head then I would have to thrust it back up. I finished the last 10 feet of the last round lunging with the bar on my shoulders. I dry heaved in round three during the burpees which cost me some time.

"Kelly"

Five rounds for time of:
Run 400 meters = Adapted biked 600+meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Rounds
1 = 3:42.51
2 = 4:28.89
3 = 4:27.73
4 = 4:11.25
5 = 4:32.55
Total time = 21:22.93

Good one today. A nice solid workout. I tried what Daniel and I have been discussing. I adapted the bike to 600+ meters instead of doubbling to 800 meters. I finished right with Daniel. Made for a much better workout. The time it takes me to get rolling and then the time it takes me to dump the bike and get to the station is about when Daniel comes rolling in. Still sore and drained from the last weeks and Mondays workout but better performance today. I am finding that I am getting faster at all my other exercises but I just don't think I will ever get faster at the box jumps. I can't come down on both legs. It jars my back badly. I have to step down one leg at a time. I don't see how I can get this any faster. Daniel and I raced to much on round one and we paid for it round 2 and 3. Round 4 was what it was.

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders doubled to singles again
Sit-ups
Rounds
50 - 1:45.96
40 - 1:54.60
30 - 1:24.43
20 - 1:33.46
10 - 25.2 plus 10 more sit-ups 28.5 = 7:32.65 no idea why I did this?
Total = 7:04.15


I just sucked the last two days. This one was miserable. I lost count the last two rounds on sit-ups, the last two rounds I could not string together any jumps. The rope was around my legs around my head everything. Just a bad day.

Last 2 times =
Saturday, August 14, 2010
"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

Wednesday, May 19, 2010
"Annie"For Time:6:2350-40-30-20 and 10 rep rounds of:Double-undersSit-upsNice break from yesterday. Felt great to just cut loose and go. Still can't do doubble unders for squat! Subbed in regular jumps but doubbled number of jumps. 50 = 100 etc. Back really hurt bad today from the work out yesterday. Not sure what did it the Thrusters or coming down hard a few times from the rope climb.

"Eva"

Five rounds for time of: 43:00.15
Run 800 meters = Doubled and biked 1 mile
2 pood Kettlebell swing, 30 reps
30 Pull-ups = wide grip

Rounds
1 = 6:34.14
2 = 7:35.50
3 = 9:38.95
4 = 10:04.52
5 = 9:07.04
TOTAL = 43:00.15

HOLY COW! This one was brutal last time but I had adapted. Did it as prescribed today except for the doubling of the biking. I had a crap lunch and not much to think of. I was not mentally ready for this one. Still think I can cut some off the bike distance to equal it up a bit more. I really hit it hard round 1 and decent on round 2. Round 3 the wheels came off. I remember hurting so bad I just stood there under the bar for pull ups and not believing I hurt that bad and my grip was already starting to fail. I got through and backed down a bit on round 4. Round 5 went better but man this one hurt from head to toe. I came home and passed out on the kitchen floor for 20 minutes. I finished faster this time by 1 minute 47 seconds. Which tells me I went slower this time than last. I was biking 1.2 miles last time for each round hit 1 mile on the money today. Not sure why I stunk it up so bad today but I am going to put a target on this one. Last week beat me up pretty good. I think I am still recovering from those workouts.

Have to throw this one out to Daniel. Great job today brother you threw down. Huge performance.

Crunches 1000

10,200/100,000

Sunday, May 16, 2010

"EVA"
Five rounds for time of:44:47.70
Run 800 meters = Subbed in 1 mile bike Clocked this am and it was 1.2 miles on the bike2 pood Kettlebell swing, 30 reps = Scaled down to 50lbs 30 Pull-ups
Round Times: 1 = 7:29 2 = 8:24 3 = 8:51 4 = 9:50 5 = 10:12 This was a rough one as I expected. Of course bike was unbroken. The Kettlebell was unbroken as well. Need to do 60 plus lbs next time or even work for the 70's. I did feel a twinge two or three times mid back so it was a good idea I scaled down. The pull ups were broken into sets. First set was 15 and 15. next four sets were 3 sets of 10. For those of you counting I puked after this one too. That makes two workouts in the last two weeks. I have to get tougher 7:30 to 10:12 sucks.

Dumbbell Dead Lift, Dumbbell hang clean, Dumbbell push press, Dumbbell Squats

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Loads = Round 1 = 40lbs - Round 2 = 50lbs - Round 3 = 60lbs - Round 4 = 70lbs - Round 5 = 80lbs

Holy cow this one was crazy tough. It was an awesome partner WOD doing it with someone that was doing the same weights. Daniel and I hit this one figuring we would be a few pounds appart. We ended up even and pushing each other. We did not know the exact rules for this one but assumed we were not to drop the weight during each round. 70 lbs hit us pretty hard and we toyed with the idea of going with the 75. I had actually decided to go with the 75 and Daniel decided to hit the 80. He battled through the 80 and I could not let him work that hard alone so I finished with the 80's as well. We both failed out at one point and had to drop the weight but only once. Like I said and awesome partner WOD. I failed out on the last power clean I had it all the way to my collarbones and could not get the dumbbells under control to start the push press. Daniel was right there ready to help but I could not figure out how to get them in the right spot with out hurting him or me so we let them fall. To be honest I they would have hit the floor pretty soon even if he had helped me get them under control. I collected my self ASAP and finished off the last H.C. and finished the sets and reps. We definetly found a great base line for this WOD today. I think we took it to the edge. Thanks again Daniel for pushing me, awesome workout!

Crunches 200

9,200/100,000

Clean and Jerk 1-1-1-1-1-1-1 reps

1 = 135
2 = 155
3 = 165 Fail
4 = 165 Got it!
5 = 175
6 = 185 Fail
7 = 185 Got it!
8 = 195 fail
9 = 195 Got it!

I was on a very short time schedule so I had to go fast. This was still a huge PR. Failing at 165 was silly. I can push press that with no problem. Just in my head I guess. However this is only my 2nd time really ever doing clean and jerks so I have to be happy. Heck a year ago I would have fainted if you told me I could power clean 195 again. Just happy to be working out. I think Daniel said this was a 35lb pr. I have to thank Daniel again he was in my head. I pr'ed a few weeks back in the squat clean and I wanted so bad to go higher. I was out of time and kept thinking that could quickly do a pr in the clean. I then had Daniels voice in the back of my head saying I will do this another day and that last rep could be the one that ends this by getting hurt.

Chest to Bar, Ring L-sit hold

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

NUMBER OF ROUNDS = 6 +
1 - 57.55
2 - 1:59.15
3 - 2:23.69
4 - 2:49.94
5 - 2:50.71
6 - 2:51.01
7 - ??????? = 15:00 = 15 Chest to bar pull-ups
7 - 2:36.86 = 16:28 to finish the ring L-sit

I was not to worried about this one going into it. As we got started we both were nervous for some reason with good reason. This one hurt. I finished 6 rounds and 15 C to B's. Went ahead and finished the round. This put a hurt on both of us.

"Wittman"

Seven rounds for time of:
15 reps = 1.5 pood Kettlebell swing
15 reps = 95 pound Power clean
15 Box jumps, 24" box

Rounds
1 = 1:55.54
2 = 2:17.41
3 = 2:42.56
4 = 2:57.38
5 = 3:05.65
6 = 2:37.97
7 = 2:26.69
TOTAL TIME = 18:03.20

This was a good one. Daniel and I were whooped. I started doing squat cleans and got to 6 or so then Danile said we were only doing cleans. I was dumbfounded and just stood there for a few seconds missing what should have been 5 or 6 reps. I was also following the weight to the floor which strained my back. By round 3 I knew I had made a mistake. I started releasing the weight on the down trip. This ate up a little bit of time but I was able to do the sets unbroken. As strong as my back is getting I still have to adapt to do this stuff. I still have limits on what I can ask it to do. Either way this one put a hurt on me. Great WOD. Makes it better to do these and think of the fallen. Not a struggle to make yourself hurt to rember their sacrifice. Worth every second!

"Ledesma"

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
15 reps, 20 pound Medicine ball cleans

Rounds splits =
1 = 1:25.94
2 = 1:47.54
3 = 1:49.02
4 = 1:53.12
5 = 2:10.38
6 = 2:00.98
7 = 2:02.58
8 = 1:58.41
9 = 2:15.61 - I started dry heaving before I began this set, got on rings and had to stop.
10 = 2:05.83 = 20:00min marker, + 5 HS push-ups
Finished 11 round in 22:18.38 really slowed down I was dead on my feet. Split was 2:48.97 for 10 toes in rings and 15 med ball cleans.

This one whooped me for some reason. I was moving well through it until I hit the 17min barrier and the wheels started coming off. Dry heaved starting round 9 as I jumped on the rings. Got moving again and finished well. Got 5 HS push-ups stood up to head to rings and time was up. I finished but was moving slow. I did get in a good grove on the kips for the toes in rings. I was down for a few minutes.

I wanted to do a bench workout. Laid down to try with 135 and it felt terrible. Daniel gave me a few options and I tried one. My strength was still there and I was very suprised. Funny thing was is that my strength left me all at once. The last set I did I got 10 of the supposed 14 reps and just fell of the cliff. The bar hit my chest and I just had nothing. I started to laugh and Daniel started laughing. We both had to gather ourselves to get the dang thing off of me. I am glad I did the extra work but holy cow when my body was done it was done.

Warmed up with 135 10 times
Reps Weight
2 ---- 225
4 ---- 215
6 ----205
8 ---- 195
10 ---185
11 ---175 was supposed to be 12 failed about 3/4 the way up
10 ---165 was supposed to be 14 not even close could not even get 11 off my chest

1,100 Crunches
9,000/100,000

Run 5k

Adapted as usual and biked 10k = 26:18.24
On my crappy mountain bike ;-).
Splits
1 - 58.71; 2 - 55.57; 3 - 60.81; 4 - 61.12 = 1mile 3:36.21;
5 - 65.40; 6 - 70.25; 7 - 72.16; 8 - 66.51 = 2mile 8:30.53;
9 - 66.31; 10 - 67.52; 11 - 62.44; 12 - 68.54 = 3mile 12:55.34;
13 - 71.04; 14 - 70.98; 15 - 70.57; 16 - 69.67 = 4mile 17:37.60;
17 - 67.21; 18 - 67.01; 19 - 66.70; 20 - 68.38 = 5mile 22:06.20;
21 - 67.81; 22 - 67.17; 23 - 61.23; 24 - 55.13 = 6mile 26:18.24........

Did this with Daniel at SBU track because of the snow and ice. The track was a lake surrounded by ice and snow so we both got soaked and each lap was miserable. Not very comparable to last time I did this because of the conditions and doing it on the track.

Saturday, July 31, 2010
Run 5K = Biked 10kScaled as usual biked twice the distance. Biked 10k = 6.2 milesBoth 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.
Sunday May 2nd, 2010
Run 5K = Doubled distance and biked 6.2 on hills about as hard as I could go.I can tell it has been a while since I have been on the bike. Jen drove the route so that I knew when I hit the distance.Time was 25:23 this sucked. Pretty much a world class 10k running time but my reer is on a bike. Need to hit the bike more often this summer for hard routes. Being on a broken down mountain bike does not help. Biked from high school to house.

"Karen"

For time:
150 Wallball shots, 20 pound ball

1st 100 = 3:40.77
Last 50 = 2:52.08
TOTAL = 6:32.85 Big PR

Legs felt awesome today. They asked for more. I am sure I could have gone 125 with no break on my legs. My right shoulder was fatiguing badly. The burn came quick and needed rest. I will post more later on rest. Did 80 rested very short did not hit split 20 hit split and took 30 seconds 25 very short rest again 25. I know I could have hammered this one if my legs were in charge.

Last time May 20th
7:22
Broke it up like this: 50,40, 31, 29. Daniel and I started in the BMS gym on the backbord but the foam rubber bumper on the bottom of the goal would catch the ball sometimes and pop it back in my face so after the first 50 we moved over to the wall and finished. That probably cost us a little time. Next time, I would like to stay in one spot and break it up 50, 50, 50. Daniel wrote this but it summed it up well.


Today
500 Crunches

7,900/100,000

100 Burpee pull-ups

For time:

100 Burpee pull-ups

Splits for sets of 20
1 - 2:11
2 - 3:02
3 - 3:32
4 - 3:38
5 - 3:14
TOTAL TIME = 15:40.16

First time doing this WOD. Burpees are tough so adding the pull-up makes them brutal. I broke them into sets of 20. Rounds 3 - 5 there was a break after 10 as well. I did my best to not rest more than 30 seconds. I was a bit slower on these because I hung from the bar on the down swing to decrease impact. When I have done these or pull-up workouts I sometimes come down to hard and hurt my back. I tried to reduce the impact as much as possible. I will knock 1:30 to 2:00 minutes off this next time! I am writing this 3 hours after the WOD and my body feels completly drained.

Snatch balance, Sledge Hammer/Farmers Walk

Snatch balance 3-3-3-3-3 Just did sets of one with these.
1 - 95 x 4
2 - 105 x 3
3 - 115 x 1
4 - 125 x 1
5 - 135 pr for snatch balance and over head squat x 1

I just stink at this stuff. Just worked and learned today. Took it slow and easy. I was pleased with the last rep. I struggle with over head squat and this is pretty much an over head squat once the weight is up. I have to have my hands as far out as they can go touching the ends of the bar. A very wide stance helps a ton. Time to work here now that I am starting to get this down. A 135lb overhead squat is a big deal for me. Just 3 months ago I could just do the bar, and before that I had to use the practice bar.

When Daniel and I finished this one we decided to do something extra with a Cross Fit football workout. I love hitting the tires.

Complete 2 rounds for time:
50 Sledge Hammer Strikes LT
One Arm Farmer Walk 50 yards RT = Used an 85lb dumbell
One Arm Farmer Walk 50 yards LT = Used an 85lb dumbell
50 Sledgehammer Strikes RT
*Rest 2 minutes between rounds
*Use between a 12 -20 lbs sledgehammer.
*Go as heavy as possible for farmer carry.

ROUNDS
1 = 4:06.55
2 min rest actuall was 1:57.69
2 = 3:57.32
TOTAL TIME = 8:03.87 Actuall time on task
10:01 with the 2 minutes of rest.

My grip is giving me a ton of trouble since the workout the other day with the Thrusters and weighted pullups. I almost dropped the dumbell on the second trip with my left hand. It was all I could do to hold on to the thing till the end to switch hands. Made it with out touching it with the other hand. When this was over I had nothing left in my grip. Hope I don't need it for the burpee pull ups tomorrow.

1,050 Crunches a few hours later

7,400/100,000

Overhead Squat 1-1-1-1-1-1-1 reps

Yep still suck at these!
115 lbs I think.
Was there more for spotting Daniel. He helped me through a few I just got frustrated. I finished with a few front squats. Finished with 205 A to G.

500 Crunches

6,350/100,000

Thrusters/weighted pullups

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

ROUNDS
1 = 4:30.27
2 = 4:05.47
3 = 5:24.19
TOTAL = 13:59.93

This one hurt as bad as I thought it was going to. The 135lb Thrusters were rough. All reps were good and deep. I had struggled with that a few weeks back on "FRAN" so I got good and warm and practiced starting with some deep body squats and then some low weight over head squats to be sure I was ready to go deep on the down stroke. We just have not done any over the last few weeks / months. I got my rythm down by the second and third rounds. The weight getting lower helped obviously. Really moved well I just needed somone there to push me or yelling at me to keep moving. I know I could have gone a ton faster early on and mid way through this one. I really fell appart on the last round of pull ups. Not really the pull-ups but the grip strength just left. The last 15 reps. Recovery afterward was crazy. Just after was general fatigue and hurting all over. At roughly 3 minutes my forearms and bicepts just went numb and hurt like crazy. I have had this before but it was imediate not delayed by a few minutes. That took a few minutes to pass. Wow a good one today. Missed having Danile around on this one I know I could have been in the 12 minute range with someone to push with. My low back is still killing me not sure the catalyst here but I am struggling.

Crunches 500 after 7 minutes of finishing, another 500 a few hours later.

5,850/100,000

Stationary Bike/Crunches

30 min stationary bike
500 crunches before and 500 after.

Kiddo is sick today we had to take her to the Dr., and had to go to the tire shop to get tires for the van. I am still having problems with my lower back. I am going to skip the dead lift workout and just focus on me mean looking one for tomorrow with the thrusters and weighted pullups. Daniel did that today and said it was rough.

Total Crunches for year.
4,850/100,000

Power Clean 3-3-3-3-3-3-3 reps

ROUNDS
1 = 135 x 3
2 = 145 x 3
3 = 155 x 3
4 = 165 x 3
5 = 175 x 3
6 = 185 x 3
7 = 200lbs! x 3

These were done full squat clean with rounds 1-5 A to G. Round 6 and 7 were pretty darn close to A to G but not as deep as the first 5 rounds. This is another big one for me. My back has not been good the last 2 weeks and with all the shoveling I am still pretty sore. Low back left side was barking at me today. As far as I can remember this is a PR for Squat cleans since college. I can not remember exactly what my PR was from then but that was all I was working on. I am pretty sure I remember doing 230 plus but I never wrote it down. That was roughly 18 years ago. I am pretty happy with today.

500 crunches
3,850/100,000

Stationary Bike

Rode 30 minutes on the Stationary Bike
Fatburn Setting

Still sore from shoveling snow on Tuesday. Just took tonight seady and smooth.

1000 Crunches

3,350/100,000

50- box jumps,KB, sit ups, etc..

For Time:
50 reps 20 inch box jump
5 - Rope ascents 15 ft
50 1.5 pood kettlebell swings = 55lbs
50 Sit-ups
50 dumbell hang powercleans 40lbs
800 meter run, Still to much snow = Burpees and Jump rope for 3:40
50 Back Extensions

Splits per exercise:
B-J = 2:01.17
5 Rope = 2:58.71
KB Swings = 1:47.04
Sit-ups = 1:34.83
Dumbell H.C. = 3:11.63
Burpee/J.R. = 3:40.0 = simulate running and 800
Back Extensions = 1:18.10
TOTAL = 16:31.48

Daniel and I did this today because of the weather. I had shoveled all day yesterday and I did not think I could do the powercleans with my back for very heavy weight. The workout went pretty smooth. The rope climbs were a ton better than I thought.

Cashed out 500 Crunches
2,350/100,000

"Holbrook"

"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint = subbed in jumprope for 14 seconds, 12 inches of snow on the gound.
Rest 1 minute

ROUNDS
1 = 53.88
2 = 47.11
3 = 46.87
4 = 47.93
5 = 47.12
6 = 47.23
7 = 47.28
8 = 46.89
9 = 47.09
10 = 48.50
TOTAL TIME = 16:59.90

This was a great one Daniel and I stayed together, he did burpees and I did jumprope for 14 seconds. We had a crazy snow storm today, as of 7:00pm I believe 19 inches of snow roughly 10 to 12 at the time of the workout. The workout wore me out but I spent the rest of the day shoveling, tunneling through the piles of snow and sleding with the kids. I am sore from head to toe and can barely move.

Cashed out with a little bench press
135 = 10 times
185 = 10 times
205 = 6 times
225 = 3 times
135 = 10 times

500 Crunches

Total for Month of January on Crunches (Goal is 100,000 by Dec. 31st 2011) = 1300 I know I did more but that is all I can track. With today I am at =
1800/100,000

Muscle-ups, Body Squats

Three rounds for time of:
12 Muscle-ups
75 Squats

ROUNDS
1 = 3:22.10
2 = 4:07.79
3 = 3:55.22
TOTAL = 11:25.11

A solid one today. Again I had to adapt on the muscle ups. Rings set just above my head still not where they should be. I have another goal. I want to be doing Pistol squats by June and Muscle-ups by September or October. Back feeling better but still sore. I have jacked myself up. I am having pain down my legs and feet are numb and tingle. I hope it is just another one of my spells and I am working through it. When I used to have these I was down for the count so I have to consider myself lucky.

500 Crunches a few minutes after finishing WOD

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