Front Squat 5-5-5-5-5 reps

Rounds
Warm up 8 at 135 AtoG
1 - 155 AtoG
2 - 175 AtoG
3 - 195 AtoG
4 - 215 1 below parallel, 2 at parallel
5 - 220 Failed
Cool Down 5 at 135 AtoG pretty much to floor.

As usual I only pulled up the search.  I did not open the page.  Every time Danile or I do something like that we jack the workout up.  I did this one.  For some reason when I pulled the link up it only showed the first post.  I should have started heavier and hopefully gone higher.  Either way I did do better I just did not go heavier weight just better reps.  Back not feeling good and both shoulders are hurting now since the overhead squats from Sunday.  YEAH!!!


Sunday, January 9, 2011

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.

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats
Burpees

TIME
12:47.31

My shoulder is killing me the last few days.  I had to bail on a WOD Friday because if it and a head ache.  With the overheads and push-ups in the burpees I was not excited about today.  I did better than I thought I would on the overheads but they were still slow going.  Shoulder hurt the whole time.  The push ups were flat miserable during the burpees.  Danile was hurting from Fridays WOD with all the squats.  I am really bummed I could not get it done.  I needed it.  I was hurting so bad I forgot to take splits on the rounds.

"Jackie"

1000 meter row = subbed in 100 SDLHP @ 45lbs
45 pound Thruster, 50 reps
30 pull-ups

Row = 2:00.79 = Unbroken
Thruster = 2:01.31 = Broken, 27, 13, 10
Pull-ups = 1:16.31 = Broken 15,15
TOTAL = 5:18.41

Shoulder still killing me.  Just hurts to press arms over head.  I stripped it out on the safety bar several times just before I started.  I was exhausted after the meet tonight.  I did not want to come in.  Daniel held me accountable tonight.  He did not even entertain not coming in.  Daniel went first and threw down a huge PR!  I started to get fired up but being so drained I was full of doubt.  Once I got started and I got in a groove I started to fly.  All SDLHP were unbroken 100 straight.  I took maybe a 15 second break and hit the thrusters.  I think I went 27 then 13, 10?  I hit the pull-up bar and went 15, 15.  I still can't believe that one.  A 2 minute  4 second PR!  Thanks for getting me in the gym Daniel!  You are the man!

LAST TIME
Monday, November 29, 2010

"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.

Dumbell = Power Clean, Front Squat, Push Press, Lunge

DID WEDNESDAY 5/4/11
Complete 4 rounds:

Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT
*Do not set the weight down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.
Shoulder was killing me so I did not do todays WOD.  This one would have been tougher if I had had any energy.  I was very drained.  Just went 30lbs, 35lbs, 40lbs, 45lbs.

CrossFit Games Open 11.6, Thrusters, Chest to bar

Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Completed all rounds to the 15 Thrusters.  Completed 15th Thruster at the buzzer.  Completed the 15 Chest to bar pull ups after time ran out.  Finished the CtoB at 8:32.

Shoulder is really hurting today.  Had to stop mid workout and strip it on a safety bar.  Losing time and reps there.  The over the head stuff got my shoulder.  It is still hurting as I type this an hour plus later.  I am sure I would have gotten to the pull-ups at least with out the shoulder issues.  Body is drained today from the Saturday WOD and the Dead Lift yesterday. 

Deadlift 1-1-1-1-1-1-1 reps

1 - 225
2 - 295
3 - 315
4 - 335 old 3 rep max
5 - 345 PR
6 - 355 PR
7 - 365 PR

Another big day.  Yesterday I put up some decent numbers and today followed.  Right shoulder still hurting right bicep still sore at elbow.  Either way from round 4 to the end I was setting a new Crossfit pr each set.  Very happy with today.  Back did start to stiffen after round six.  Made me a bit nervous but I tried the last set.  Got set and locked in at the top.  When I put the weight down I was very light headed.  GOOD DAY!

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments. 500 total
PULL-UPS
1 - 19
2 - 18
3 - 15
4 - 10
5 - 10
6 - 8
7 - 9
8 - 8
TOTAL = 97 
PUSH-UPS
1 - 25 
2 - 15
3 - 15
4 - 15
5 - 15
6 - 15
7 - 15
8 - 15
TOTAL = 130
SIT-UPS
1 - 16 
2 - 17
3 - 16
4 - 15
5 - 15
6 - 15
7 - 15
8 - 15
TOTAL = 124 
BODY SQUATS
1 - 18 
2 - 18
3 - 18
4 - 18
5 - 18
6 - 18
7 - 18
8 - 23
TOTAL = 149


TABATA SCORE 149 + 124 + 130 + 97 = 500

Dad came in and counted this one for me. Thanks Dad.  I was stupid on the pull-ups and learned my lesson.  I think I held back to much on the body squats.  The sit-ups were all I could do, but were unbroken, and the push-ups were to pretty much to failure every time with short rests breaking them up. This one was tough.  great work out though.  I feel good about it since it is my first time on this one.  My right shoulder is still killing me.  It just throbs.  Right bicep is really sore and tight at the attachment in the elbow too, after this one.

Dirty Dozen

For time:  14:51.23

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

This was a wierd one.  Like filthy fifty you seem to be flying along going for a good time and BAM you can't lift your arms.  Everything was unbroken until I hit the squat cleans.  That went 10/10.  When I hit the rope climb I was spent.  Took me for ever I wish I knew where I was when I finished the wall ball.  Oh well.  I know I could have gone way faster early on I felt really good.  Not sure why this hit me the way it did late.  Either way I finished and tomorrow is a day off.

Row 2K

5:11

Did this with Daniel at the middle school.  We did it with olympic bars.  Daniel went full 200 in a row.  We were dead even for most of the WOD around 80 he started to pull ahead.  He got 5 or 8 up as I hit 100 and I heard him counting and was not stopping.  This fired me up because my goal was 100 then break or 110.  I hit 100 at 2:00.  I pressed to 150 and my cadence was really slowing down.  I took a short rest at 150 and then pressed to the 200 mark finishing my last 50.  I wish I had made a mental note as to where I was at 150.  I think we both needed the WOD today.

I thought I had done this one before.  I rowed 2k as far as I could find two times.  both in a big WOD.  Both posted below only one has a split.

Thursday, June 17, 2010

Rows (SDLHPs) and Wall Ball Shots
For time: 21:39.72
No rower…1 SDLHP (45#BB) = 10m rowed
Row 2K = Subbed in SDLHP 45lbs Kettlebell 200 reps, 75, 75, 50
50 Wall-ball shots, 20 pound ball, Can't remember sets Blasted my elbow on the AC wall box
Row 1K = Subbed in SDLHP 45lbs Kettlebell 100 reps, 50, 30, 23 did to many here
35 Wall-ball shots, 20 pound ball, 25, 10
Row 500 meters = Subbed in SDLHP 45lbs Kettlebell 50 reps, 25, 25
20 Wall-ball shots, 20 pound ball Unbroken
This one was rough. By mid way through I was struggling. Daniel and I were right together through most of the reps. As usual he pulled away at the end. He and I both were so exhausted by the end we were down for quite a while. I could barely lift my arms for the first few hours. It is now 5 hours later and I am just now feeling better but still draggy. I possibly could have gone a little faster but I don't know how with the way I was feeling. Emily hit Owen while swinging on the rope and I had to deal with that in the first round. Plus busting my elbow, I took rest when I normaly would not have with this. Possibly 20 seconds faster with out this deal.
Jen did this at 7pm. She did 30lbs with tricep bar and 2.5 plates rows, She used a 10 lb med ball for the wall balls and did them on the brick out front. Time 24:11.28"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

CrossFit Games Open 11.5, Power Clean, Toes to Bar, Wall Ball

Complete as many rounds and reps in 20 minutes of: Full 8 rounds plus 5 power cleans, 10 Toes to bar, heading to wall ball at buzzer.  Finished round at 20:42.52 
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

ROUNDS
1 - 1:15.91
2 - 2:09.14
3 - 2:24.54
4 - 2:26.92
5 - 2:39.48
6 - 2:33.69
7 - 2:46.25
8 - 2:24.09
9 - 2:02.50 Finished at 20:42.52, at 20 min had all power cleans and all toes to bar heading to wall ball.
TOTAL TIME TO COMPLETE 9 Rounds = 20:42.52

This was supposed to be day off.  I took yesterday off because of working around the house and Easter.  I was supposed to do this tomorrow but we will be at a meet.  So I will be off tomorrow and go Wednesday and Thursday.  Thanks for hanging around Daniel and cheering for me.  I stalled out big time on round 7 and Daniel yelled at me.  I was at powerclean and just staring at the bar.  It showed in the time.  I know I can go faster on this one. I am worn through from last week.  Last round was my second fastest split.  Proof is in the pudding I could have finished a full 9 or possibly 10 rounds.

100 meters, Push-ups, Sit-ups, Squats, Back Extensions

Three rounds for time of:
Run 100 meters = subbed in 50 single jumpropes roughly 25 seconds
50 Push-ups
Run 100 meters = same as above
50 Sit-ups
Run 100 meters = same as above
50 Squats
Run 100 meters = same as above
50 Back extensions

Rounds
1 - 6:47.42
2 - 7:28.10
3 - 7:51.31
TOTAL TIME = 22:06.83
Did this with Jen and the kids.  Had a good time.  I was needing one like this.  Tomorrows will help too.  I plan on working just form on them.  I am exhausted and am having a hard time recovering from Tuesdays lunges and Mondays WOD that schredded my shoulder.  Shoulder still hurting.  Push ups were not great but the pain was much less than it had been.

"Hammer"

Five rounds, each for time, of: 135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

ROUNDS
1 - 2:14.16
2 - 2:55.71
3 - 2:52.05
4 - 3:55.49
5 - 3:44.13
TOTAL TIME = 21:42.64 including rest
with out rest 15:40.99

WOW!  I was very much not ready for a work out this intense.  Tuesdays 400 meters of lunges was enough to put my legs in a hurt locker for the last few days.  It started in butt and hammys, then floated to quads yesterday.  Hurts to sit or stand.  I told my self to do this in survival mode and just finish.  I did not listen of course.  I hit it pretty hard the first three rounds.  Paid for it round 4 and 5.  Broke up round 3,4,5 of squats doing 5 and 5.  Broke up rounds 3,4 on pull ups 10 and 10.  My shoulder is still killing me.  It is getting better but man I did a number on it.  I doubt I could do a dip to save my life.  I know tomorrow is going to hurt but it will be a nice break, I think?

I think we were supposed to do a split jerk on the jerk for today.  I just did a push-press so that is going to effect the time.

"Lynne"

Five rounds for max reps of: 182 total reps Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

Bench Press --Round 1-- Round 2 --Round 3 -- Round 4 -- Round 5 -- TOTAL

188lbs -----------8---------- 9--------- 7----------8---------- 7 ----39 down 4
____________________________________________________________
Pull-Ups --------35---------30----------27--------29---------22----143 up 18
____________________________________________________________
TOTAL Rep improvement 14 reps 182 reps

Shoulder is still trashed from Monday's workout.  Still throbbing and hurting.  Tomorrows day off is much needed.  I was able to match up or equal all bench but first round.  I did not have my shoulder warmed up enough.  The shoulder hurt every rep of every set.  First set the worst.  I wish I could get down under 185 with some consistancy.  I was 190 yesterday AM and very happy I weighed in at 188 this AM.  I was hoping to be at my low for the last few weeks of 186 but that did not happen.  I was pleased with pull up sets.  Frustrated with grip issues.  If that had not failed on me I know there were a few more reps to be had in almost every round.  Good improvement there. 

Thursday, December 16, 2010

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

400 meter Walking lunge

200 meter split 4:54.13
400 meter split 6:44.36
Total Time 11:38.49

Track meet tonight.  We hit the track and Daniel and I hit the workout.  It sucked.  We were supposed to count number of steps.  I never started.  We got it done though.  Pretty big PR!

LAST TIME
Monday, August 23, 2010


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

Bar-facing Burpees, overhead squat, 10 muscle ups

Complete as many rounds and reps as possible in 10 minutes of:  Got all burpees, and 25 overhead squats in time limit.  Took me roughly 20 minutes to finish the pullup part of the workout.

60 Bar-facing burpees
120 pound Overhead squat, 30 reps = Scaled to 95 lbs
10 Muscle-ups  100 pull ups, 100 tricep ext. 40 lb weight, 10 sets of 10 each

In my warm up I injured my right shoulder pretty good.  I was practicing the muscle ups just wanting to get one in, I swung into the dip position and as I pushed up I heard and felt a pop.  I finished the rep and when I hit the ground I was in a ton of pain.  I stretched and decided I would push through and try the workout still.  I got 13 burpees in and could not take the pain any more.  I stopped and stopped the watch.  I was ready to walk out and give up, even had my stuff in my arms, but decided to give it another try.  I stretched and stripped it out on one of the safety bars.  I restarted the work out.   The shoulder hurt but was better.  There was no way I was going to let that stinking thing beat me.  I scaled down the overhead squats.  It is one of my biggest weaknesses not only my low back but my bad shoulder.  With the shoulder in really bad shape I figured it best.  I was pleased with the effort here reguardless.  There was no way I could do muscle ups.  I tried to do some dips and could not even get one.  Shoulder is fried.  I did 10 sets of 10 pull ups and tricep ext . with 40 lb weight. 

BIG OOPS here I just checked the site the match up should have been 4 pull ups and 4 dips to make up for the muscle ups.  The 30 muscle up day said if you can't do muscle ups do 120 pullups and 120 dips.  I don't know why I though it was a 10 to one ratio.  OOPS.  Oh well.  I guess I really got the work done here.

Shoulder Press 10 sets of 2

Resting 60 seconds between sets:


Press 2-2-2-2-2-2-2-2-2-2

1 - 95
2 - 100
3 - 105
4 - 110
5 - 110
6 - 115
7 - 120
8 - 120
9 - 125
10 - 130 failed, at 3 minutes I did get one rep

Very sore from Figh Gone Bad a day a go.  Hammys are barking low back is fatigued.  I have not checked yet but this is not far from my pr on a single rep max.

"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 -----31 ----------30 -----------29 ---------92  down 2
SDLHP ------33 ----------26 -----------21 ---------80 up 11
Box Jump ---24 -----------21 -----------16 ---------61 no change
Push Press --33 -----------28 -----------26 ---------81  up 6
Burpees -----13 -----------11-----------10 ---------34 down 6
TOTAL -----134 -------- 116 ----------102 -------352 up 9
PR 9 points higher

Solid one today.  I told Daniel today there was no fear but dread of this one.  There is no hiding from Fight Gone Bad.  Truth be told I am pretty sure I could have done at least 10 points higher.  I am having the worst allergy season in probably 8 years and this week has been the worst.  Two track meets and late nights.  I am beat.  Daniel and I are just worn slick as is everyone else I am around.  I was just worried I would not equal last time since it was such a huge pr.  I got a call from Josh and he told me about a work out he did today and I got juiced!  Thanks for the fire Josh this helped me push through a few spots.  I dedicate this one to you brother.  Thanks to Daniel to for giving me times and keeping me going too.  Thanks boys.
Monday, September 27, 2010

-------------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 2010
-------------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.

Run 1600, 1200, 800, 400

Run 1600 meters = Biked 2 miles
Rest 3 minutes = 2:46
Run 1200 meters = Biked 6 laps
Rest 2 minutes = 1:47
Run 800 meters = Biked 4 laps
Rest 1 minute = 1:00
Run 400 meters = Biked 2 laps

TIMES
2 mile = 1st mile - 3:24.86, 3:28.32 = total 2 mile - 6:53.18
6 laps = 1st mile - 3:28.56, Last 800 - 1:44.73
1 mile = 3:25.05
2 laps = 1:41.34

Daniel and I did this one together on the track.  I cut down my recovery to start with Daniel.  I felt pretty good about this one.  Funny thing for me was finishing this I was tired but the fatigue really hit about an hour later.

"J.T."

21-15-9 reps of:
Handstand push-ups = still suck at these

Ring dips = these have been my strength but man they have been hurting

Push-ups

Rounds
1 = 2:56.72
2 = 4:19.60
3 = 2:31.84
Total = 9:48.16

Did this one this morning.  Had not planned on doing it until I walked in the door to give Sierra her workout.  I needed to do this one with Daniel.  3 min 31 second PR.  I guess I have to be happy with that.  Just did not feel like I was doing anything right on this one today.

LAST TIME
Sunday, May 23, 2010

"J.T."
For Time: 13:39.98
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Met Daniel at 8am this morning "Sunday after Sectionals" Workout went well. Hand stand push ups are as good as last workout but still using toes to get through when fatigue sets in. This one was a burner!
Sierra did =
4 Rounds
20 RT side tire slams
20 LT side tire slams
30 Burpee Pull-ups

"Michael"

Three rounds for time of:
Run 800 meters Got back late from Ozark meet.  Subbed in 3:30seconds of jumprope.

50 Back Extensions

50 Sit-ups

Rounds
1 = 6:08.07
2 = 5:37.65
3 = 5:51.70
TOTAL TIME = 17:37.42

Not bad just feeling very tired and have early practice.  Should have biked but it was dark and I was beat.  Oh well at least I did not miss a day.  Seems like lately just getting it in is enough.

Last time
Sunday, September 26, 2010

"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

Squat clean and Jerk

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean, this flows into the jerk.

165 pound Jerk
Squat Cleans 10 completed
Jerks 6 completed 3 fails, all fails were almost to a full press,  probably a 3/4 plus

Struggled today.  Could not get my rythm down for the jerks.  I the squat cleans even felt heavy.  Thanks for counting for me Daniel.  Not very happy with this one at all.  Definite room to improve here that is for sure.

After the workout Anna and I did :
3 ROUNDS OF :
5 right side tire slams
5 left side tire slams
15 butterfly situps
5 burpees
25 yards bear crawl
25 yards crab walk

Ashley met us this morning and did :
4 ROUNDS OF :
20 Right side tire slams
20 Left side tire slams
30 Burpee Pull-ups
This put the hurt on her pretty good.

400meters, 5 back squats

Five rounds for time of: 11:41.02

Run 400 meters = jumped rope for 1:30

5 Back squats = 205lbs  could have gone heavier but it was to stinking late.

Rounds
1 - 2:14.68
2 - 2:11.69
3 - 2:22.94
4 - 2:21.96
5 - 2:29.75
Total Time = 11:41.02 

Not happy at all with this one but it was what it was.  Two nights in a row with track meets.  Last night I missed this one because a kiddo needed a ride home.  It would have been better yesterday at least I would have done it at 9:00pm.  Tonight I started at 11:15pm.  Jen stayed and timed my jump ropes.  As late as it was I figured I would just jump rope for 1:30 instead of get on the bike and not be able to see where I was.  Seemed to work out well except I was tired to start with and it was so stinking late.  Forgot to ask Daniel what his time was for the 400's.  Oh well at least I got it done and did not miss another day even though I was almost doing this one at midnight.

30 Muscle-ups for time

8:10 = First 10 MU
10:04 = Second 10 MU
25:16 = Next 6 MU
Quit after a total of 45 minutes.  I could tell if I kept going I was going to get hurt.

Got to 26 muscle ups and failed out.  Failed 5 or 6 times.  Even put a pallate down to try one and could not get it done standing 4 inches higher.  It hurts to have gotten so close to finishing this one but not being able to.  I have to be happy overall with this WOD.  I have never done more than one muscle up with out jumping up on the rings.  These were done with a full swing and pull to positition.  They were all singles but they were as legit as I have done.  I think the only difference is that the rings were not set to my finger tips to start.  The rings were at my knuckles.  When in false grip I was on my toes.  Pretty juiced about this one.  I had promised my self that I would be able to do these by June.  It is April and I have them.  Thanks for sticking around Daniel I appreciate the help.  Clayton thanks for hanging around and helping me get my form down.   My arms at the inside of my elbow joints at the base of my bicep muscles feel like I have been kicked by a horse.

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