Deadlift 3-3-3-3-3 reps

Warm up 10 x 135, 1 x 225
Rounds

1 - 245 x 3
2 - 275 x 3
3 - 315 x 3
4 - 335 x 3 Tied PR
5 - 350 x 3 New PR

After yesterday I am just happy to be lifting.  I half expected to not have the juice to go today.  The set of 315 felt heavy and moved slow on first rep.  335 and 350 moved slow on first rep but then just went.  I know I could have gone higher but no reason.  I am just happy to get today in and holy cow a new 3 rep crossfit PR.  My one rep is only 365.  This lift is coming along nicely.  I put the belt on for 335 and 350.  On 350 I squeezed into the last holes on the belt.  Sucker had a pinch on me that is for sure.  Went 16+ hours on fast today again.  When body is empty around 11am and decently hydrated I seem to be down to 183.  As soon as I start to eat I hit 187 pretty quickly.  Doing Claytons mirror test I think 178 is not going to get me where I want to be.  probably more like 170 but I don't know that I want to be that light.  We will just have to see as the weight loss progresses.  Also teaching elementary school and coaching I am not sure how the diet will go when school starts.  May have to alter some things.  Again just have to see.

Sunday, February 27, 2011

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.

Filthy Fifty

For time:  Holy Cow this was terrible 32:42.62
50 Box jump, 24 inch box = unbroken
50 Jumping pull-ups = unbroken
50 Kettlebell swings, 1 pood = unbroken
Walking Lunge, 50 steps = unbroken
50 Knees to elbows = broken 25/15/10/5
50 Push press, 45 pounds = unbroken
50 Back extensions = broken 25/25
50 Wall ball shots, 20 pound ball = broken 25/15/10
50 Burpees = broken 25/25 but so slow I could not believe it.  I also lost count several times I am almost positive I did 60 plus.
50 Double unders =subbed in 100 singles

Splits -
1 - 1:40 
2 - 3:50
3 - 1:43
4 - 1:26
5 - 3:59
6 - 1:03
7 - 1:43
8 - 3:31
9 - 12:26
10 - 1:16 
TOTAL TIME = 32:42
Heart rate was at 110 for quite a while after. 

This was one of the worst workouts I have had in a long time.  I felt good through the knees to elbows.  Jumping pullups I was getting almost to collarbones for at least 25 of them.  The knees to elbows had to be broken as usual.  Last time I had to break the push press.  I flew through them.  During the back extensions I felt my energy bottom out.  Last night was a mess.  We ate at 5.  I did not really have a chance to eat because I was cutting everyone elses steak.  We had figured we would loose the first game of the tournament at 6 we kept going and going and going we played that game until 7:40.  We ended up winning and moving on to the championship game.  We played from 7:50 to 9:00pm and lost.  Still a big deal for our girls.  We only played with 8 and played like champions.  Problem being I did not eat hardley anything yesterday.  I had a protein drink at 6am this morning but pretty much had nothing in my system.  I felt good this morning but man it hit me hard today.  I am typing this at 11:47am and have been on just over 18 hours of a fast with little in my system the day before.  I just got off the scale.  At 5:45 this morning I was 187 I just weighed in at 183.  Great on the weight but I just had a terrible WOD because of a nutty schedule yesterday.  I went to bed last night at 12am starving.  Hopefully my schedule will even out and I can get some good work done diet and WOD wise.  It was pretty warm and humid this am too. 
Wednesday, December 15, 2010

Filthy Fifty For time: 23:30 PR by 2 min and 24 seconds.
50 Box jump, 24 inch box = unbroken
50 Jumping pull-ups = unbroken
50 Kettlebell swings, 1 pood = unbroken
Walking Lunge, 50 steps = unbroken
50 Knees to elbows = broken badly
50 Push press, 45 pounds = broken 30/20
50 Back extensions = unbroken
50 Wall ball shots, 20 pound ball = broken 3 sets
50 Burpees = broken 5/20/15/10
50 Double unders =subbed in 100 singles
Tried to take splits but forgot to hit it once and the wall ball and burpees were together because Daniel and I were so close. I did 5 burpees while Daniel finished his set and he did 10 when I was on my first 25. Second time on this one. First time I did it was in april I had not been crossfitting very long. 25:54 last time to a 23:30 today. I said I was excited to do this one again sometime to improve on my time. I did that part of this with a 2:24 PR. Problem is I am still out of shape and was scared to death of this one and puked several times about 5 minutes after I was done. I wonder what I could have done if I had done this in shape 3 months ago. That would have been interesting to see.
1 = 2:18
2 =
3 = 2:47
4 = 1:05
5 = 3:05
6 = 1:37
7 = 1:25
8 =
9 = 9:52
10 = 1:06
Total Time = 23:30


LAST TIME
Friday, April 16, 2010
Filthy Fifty For time: 25:54
First time doing the Filthy Fifty. This was awesome. There really was not a part of this that I excelled on tonight. Daniel and I decided because of track schedule that we would take the last two days off and hit the next six hard. Knees to elbows I had my knees to my eyes or above but need to work on that one. The Burpees were brutal but I made it through with Daniel giving me goal of number done in small alotments of time. Never stopped. I still suck at double unders and I am still woried about hurting my back again with the double unders. I doubled the number of jump ropes and did 100 one jumps instead of 50 doubles. Back still sore from doing the 7 sets of 1 on Wednesday night. Went to heavy and I am paying for it in my lower back, legs and feet numb an sore. Looking forward to the next time we see this workout to try and improve this effort.

Did this 4/3/2011

Supposed to be: For time:  Run 800 meters, Snatch, 30 reps, Run 800 meters

I did :

Bike 45 minutes on hills with wife running. 

50 reps Barbell 45lb Thrusters
1min rest
50 reps Barbell 45lb Thrusters

Splits:
1 - 1:30.80
Rest 1:00
2 - 1:35.06
Total Time - 4:05.86

The bike was not to hard.  The flats and downs were no stress.  The hills however were tough no matter how hard I was pedaling.  We were running at the lake.  The thrusters were thrown in because I have  no access to a weight room and really was not wanting to do snatch.  I was pretty happy with my splits from set 1 to set 2.  Dang close and probably closer than the watch said I had my watch on the ground and had to put bar down and reach forward to hit the split.  Pretty consistant.  I had a solid burn after this one.  Short and sweat.

Side note the tree branch pull-ups yesterday must have been even harder than I thought.  My abbs are killing me today from trying to muster the momentum to get collarbone high on that stinking thing.  OUCH!

Run 800 meters, 30 muscle-ups

For time:  21:03.97

Run 800 meters = Biked .80 of a mile
30 Muscle-ups = subbed in 100 pull-ups, on a thick moving branch
Run 800 meters = Biked .80 of a mile

Splits per exercise:
Bike - 3:55.88
100 Pull-ups - 12:57.13
Bike - 4:10.78
Total Time - 21:03.97

At the inlaws.  Bike was done on some pretty solid hills.  Tried to find flat there just is not much to be had.  I did the pull-ups on a cedar tree branch that was way thicker than the pull-up bar I use usually.  Could not close my hand around it.  The branch also moved quite a bit with each pull-up.  Kipping was a wreck with a moving branch and a thick grip.  First set was 25 then sets of 10 from then on out to 100.  I was shot on these by #45.  Rough one today.  Still pleased with effort.

800 Meters, Clean and Jerk

For time:

Run 800 meters = biked 1200 meters
Clean and Jerk, 30 reps = 135lbs
Run 800 meters = biked 1200 meters

Splits for each interval
1200meter bike - 3:43.22
30 Clean and Jerks 135lbs - 9:14.45, pretty consistant just about 3min a set of 10
1200 meter bike - 3:58.35
Total time = 16:56.02

Could have gone way faster.  Just wanted to get this in.  I really did not have to break up the C&J's as much as I did.  Probably could have gone with more weight too.  Still happy with today.  Not sure how I am going to adapt tomorrows yet.

"Badger"

Complete three rounds for time of: 32:39.16
95 pound Squat clean, 30 reps AtoG on these.  Worked hard to get that done.
30 Pull-ups, Not strict but pretty dang close.  Tried straight legs, feet hooked together, pulled to collarbones.
Run 800 meters = biked 1200+ meters started inside the weight room 3/4 the way in.

Rounds
1 - 9:21.58
2 - 11:37.14
3 - 11:40.44
Total Time = 32:39.16

Did this today because I was not in the mood for Deadlift.  This was from last Saturday.  Daniel warned me it was a tough one.  It did not dissapoint.  I broke the end of my left pinky last night at my daughters softball game it is black and blue and swolen pretty bad.  3 fingered pullups are harder than you might think ; - ).  I used the straps for squat clean and pull-ups for round 2 and 3.  This helped a bunch with not being able to grip.  Having Daniels time helped me a ton.  I had a goal in mind and splits to work toward.  I know I would have slowed down if I had not had them.  Thanks Daniel.  Pleased with the effort.  I know I could have gone faster maybe by 2 min because I was not racing and broke up the sets quite a bit.  Pullups were 10,10,10; 15,15 this set was front grip I screwed up putting the straps on and did not realize until I was ready to go what I had done.  Surprisingly it went well.; 15,15. Squat Cleans were 10,10,10; 15,15; 15,15.

Kettelbell Swings, Double Unders, Wallball 2-fer1's

Three rounds for time of:

Added 8 2 pood KB swings
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Missed this one yesterday and todays was muscle ups and hand stand push ups.  With my sholder issues this spring not a great idea.  I tried the big med ball and sucked at the 2-fers.  I was even forgeting to drop for a second squat and had to keep repeating.  I could barely string together 5.  I switched to the old 20lb basketball and got back in the grove and strung together 10 once.  I added the KB swings because that was part of todays and I just felt like it.  Below is the last time I did this WOD but with out the KB swings.  They obviously made a time difference.  I should have put the swings at the end of each round and taken seperate splits on everything.  Oh well.  I am still happy with the effort.  I have had a deal with a muscle on my left side back in the center.  Pulled it again this am.  I want the dead lifts but not sure they are a good idea.  I might do them after my WOD tomorrow.  I am thinking about doing "BADGER" which I missed while I was on vacation. 

SPLITS
1 - 3:31.75
2 - 4:42.98
3 - 4:52.77
Total Time = 13.07.50

Wednesday, August 4, 2010

Three rounds for time of: 8:20
50 Double-unders = modified doubled the number for singles.
25 Wallball "2-fer-1s", 20 pound ball
Holy cow I love how much these short ones burn. I think I over heated last night on the 400/burpee workout. My insides are tearing me up tonight. The 2-fer-1's were tough but wall ball is one of my stronger exercises. I did struggle going deep enough on the second squat to be up in time. Several times the ball was at my hips when I caught it. I used the b-ball goal at the house for the target. I just had to throw higher and I was in better position. The jump ropes I did my usual doubling the number of jumps for singles. My back has been giving me trouble, more in my legs and foot pain. My right shoulder is giving me fits again. Hurts pretty bad. Took two rounds last night to warm up enough to not be killing me on each push up of the burpees.
RON
1 - 2:33
2 - 2:38
3 - 3:09
TOTAL = 8:20
JEN
no splits
TOTAL = 10:52

Canoe with wife and kids

Today we canoed the Buffalo River.  Took the girls on a 4.5 mile float.  Lots of swimming and jumping off rocks.  Periods of pretty hard paddling to keep us moving so we could get home at a decent hour.  Good fun.

Saturday 6/25/2011

Vacation WOD
Did this with the whole family at the camp site at 9pm.

3 ROUNDS
50 Kettelbell Swings 55lbs, Jen 25lbs, Girls 10lbs
25 Push-ups
50 SumoDeadlift High Pulls 55lbs, Ladies same as above
100 Crunches

Rounds
1 - 5:10.94
2 - 6:25.39
3 - 6:25.62
Total Time = 18:01.95

Did this at 9pm Saturday night after dinner.  Had wanted to do sets of 100 earlier in the day.  By after dinner I cut it in half.  SDLHP rounds 2 and 3 were broken 30/20.  KB swings were unbroken.  For a vacation WOD this was not to bad.  Got my blood up pretty decent by the end of round 1.  Conditions were pretty humid and warm even at 9+pm.  I had sweat rolling off of me for quite a while.

Tomorrow is a day off.  There will be lots of hiking and swimming in the river.

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

Today was a total wash.  Morning run I biked the Granny Hills 4 times and my legs are shot.  Just not mentaly in it today.  Have not felt good the last 24 hours with some stomach issues.  The guys think it is my system getting used to the new diet.  I sure hope so.  I have dropped from a steady 192 down to 186 this morning over the last 2 weeks.

135 x 1
135 x 1
155 x 1
165 x 1
175 x 1
185 fail
185 fail got both of these almost all the way up and could not lock out.
135 x 1

Back was not happy with these today and I am exhausted.  Just not a good day.

"Nancy"

5 rounds for time of:
400 meter run = Subbed in 600 meter bike
95 pound Overhead squat, 15 reps  Subbed in 45lbs, shoulders are still not right

1 - 2:15.61
2 - 2:32.19
3 - 2:23.42
4 - 2:22.19
5 - 2:12.06
Total Time = 11:45.47

I guess I have not done this one before.  Shoulders are still not happy with the overhead stuff.  Just got this one in.  Legs were on fire by rep 8 on all sets so I got some work done.

"Fran"

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

21 Thrusters = 38.20
21 Pull-ups = 30.20
Round Split = 1:08.40
15 Thrusters = 41.56 = Running clock 1:41.76
15 Pull-ups = 29.06
Round Split = 1:10.72, Total running time = 2:18.82
9 Thrusters = 36.85 = Running clock 2:55.67
9 Pull-ups = 18.36
Round Split = 55.21
Total Time = 3:14.03 PR by 50 seconds!

Wow a big day for sure.  I took an ice bath last night waist deep to have my legs ready.  I have not felt recovered because I have not had a day off this last two cycles.  We did the adventure race Saturday and the huge workout Sunday with 150 burpees and 150 box jump and 300 SDLHP and 1200 meter bike x 3.  Squats yesterday.  My legs were very shakey all day.  I think the ice bath helped for sure.  I also iced my shoulder last night.  **DID NOT WEAR A BELT FOR THE FIRST TIME WHILE DOING THIS ONE.**  Thrusters were way better than last time.  Parallel or just under to start.  As I got rolling I got full range of motion.  Pull-ups were wide grip I need to get better here.  I need to get my shoulder healthy so I can do a real butterfly kip.  I really struggle to get full extension with reverse grip on these.  All pull-ups were to my neck or dang close.  All sets were unbroken.  I don't know if I could have gone faster today but my transitions stunk.  Took to much time I am pretty sure I would have been close to 3:00 if I could just flow from exercise to exercise and round to round.  I am sure I had 15 seconds of walk and stand before going.  Daniel said I turned green at the end so I guess I pushed close to the limit.  Ashley timed today and Coach was there for motivation.  Thanks Ashley and thanks Daniel.  Daniel flat threw down today with a 13 second pr dropping to 2:47.  Congrats and awesome job Coach!

Previous FRAN's
Monday, January 10, 2011

FRAN = 4:06
Friday, September 10, 2010

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


Wednesday, May 26, 2010

"FRAN"  = 7:35

Back Squat 3-3-3-3-3 reps

I screwed this one up thinking it was five rounds of two.  AHHHH!  Oh well still crossfit pr'ed and could have gone considerably higher.

Warm up 135 AtoG X 5
1 - 205 AtoG
2 - 225 AtoG
3 - 235 AtoG
4 - 245 below parallel
5 - 255 below parallel

Almost went for a round or two higher just to see how high but I found out I screwed up any way so I stopped.  FRAN tomorrow so I will get paid back for my ignorance today in less than 24 hours.
These all went up pretty easy with a little push but no serious stress.  I wish I had done it right!  This is more than my one rep max from Crossfit Total a few months back.


Did this March 2, 2011 after a pretty solid WOD. 
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.

"Small"

Three rounds for time of:  Row 1000 meters = 100 45lb SDLHP = unbroken
50 Burpees = broke in half roughly
50 Box jumps, 24" box = not really broken but  a few pauses
Run 800 meters =  Bike 1200meters

Rounds
1 - 18:04.35
2 - 19:21.76
3 - 18:57.18
Total Time = 56:23.29

Holy cow!  Has been a while since we have had a long one like this.  Yesterday we did the Family Scramble with the kids.  Anna and I got 10th out of 30 something teams they said.  Either way I was beat yesterday and today.  I did not weigh myself but I am sure I lost at least 5 lbs of sweat during the workout.  The sweat was pouring out of me the whole time and for 20 minutes after.  I stripped down to my skimps by middle of round 2.  Got pretty dizzy in Burpees of round 3 when I wanted to be pushing.  Got a bit nervous but kept going.  Stopped for 4 or 5 seconds took a deep breath and got back to it.  Seemed to be better.  Took 10 to 15 second water breaks durning the Burpees and 30 seconds after the bike transitioning from bike to SDLHP.  SDLHP's were all unbroken, I think splits on these were 2:40, 4:50 and 3:20. I think if I was fresh I could have gone faster but not much.  I was beat.  Interesting news.  I told Clayton I had a dream this week that I was on a run.  That has not happened in a long time.  Yesterday I probably ran 3 miles broken with hard walking.  I have some discomfort in my legs, feet and low back with numbness and occasionaly pain but nothing like I used to have with any kind of running.  I am sure this is an isolated insodent but I am still fired up.  Still doubt I could run straight for a few miles but even breaking it up is awesome compared to 3 years ago.

Deadlift, Squats, Push press

For time:

225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

1 - 6:19.50
2 - 4:57.25
3 - 2:58.45
Total Time = 14:15.20

I was very much not focused on this one.  The 21 deadlifts made the body squats miserable.  I did better on every set of body squats after the first round.  Not happy witht the time but it is what it is.  Racing with the wife and kids tomorrow.

Rope Climb, Ring Dips, Wall Ball

Complete as many rounds as possible in 15 minutes of:

15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

1 - 1:15.16
2 - 1:35.99
3 - 1:39.00
4 - 1:51.92
5 - 2:05.19
6 - 2:07.53
7 - 2:11.90
8 - 2:02.47  = 14:49.16
Panzied out here.  I know I could have hit the rope and got it done.  Just was mentaly weak.  Good WOD.  Still frustrated with the dips.  My shoulders are still killing me.  I worked them for 15 minutes and tried a dip and they were on fire.  Again did dips with bench behind me legs fully extended out in front. This really frustrates me because dips are usually one of my strong points and I can't even do them.
16 hour fast today.  Did have protein drink at 6am and one after WOD.

Push Jerk

Push Jerk 2-2-2-2-2-2-2-2-2-2 reps
1 - 95
2 - 105
3 - 115
4 - 125
5 - 135
6 - 145
7 - 155
8 - 165
9 - 175 Fail
10 - 175 Fail

First time doing these.  Just wanted to get a base line.  I think I progressed this one right.  I did think I could or should have gotten 175 at least 1 time.  Shoulders are bothering me today.  Bringing the bar back down was rough for the second rep.  Yesterday I went 21 hours on a fast since it was a day off.  I am hoping I have flushed the system and getting a fresh start.  Yesterday I felt really weak.  Not as bad today.  17 hours on fast today.  I did have a protein drink at 6am to give me a start and have some fule in my system for the WOD.  Feeling much better today than yesterday fasting.  I am sure the protein this am helped. 

Dumbell Squat Cleans

Supposed to be Snatch Balance today but those have torn my back up in the past.  I fasted today for the first time in a while for real.  Went 19 hours just drinking water.  Ate dinner at 6pm ate a big dinner and then had something at 8pm.  Tomorrow is an off day, I will try and fast until 5pm tomorrow.  Time to make a dang decision.  I have not been under 190 in the last 3 weeks as far as I can remember. 

40's x 5
50's x 5
60's x 5
70's x 5

Once racked to shoulders I dropped into a full deep squat AtoG.  Did these after dinner so there was fuel in my system.

Row, Burpees, Ground to overhead, Toes to bar, Lunge, sprint

2011 CrossFit Games Regional Workout 6

For time:
Row 20 calories subbed in 45lb SDLHP
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar = did this on a thick tree branch, grip suffered
100 foot Walking lunge with 45lb plate held overhead =  did on a slight up grade in yard from tree where I did the Toes to bar.
150 foot Sprint
Splits per skill
1 - 23.09
2 - 2:56.36
3 - 5:16.62
4 - 5:38.65
5 - 1:44.17
6 - 15.68
TOTAL = 16:14.57

Did this when we got home.  Jen the girls and I did this together in the drive way.  Toes to bar were done in a tree on a thick branch.  This effected grip.  Jen got to this when I had 20 left so I took a longer break as she did a few.  Lunges were up hill from this tree 100 feet from tree to start of 150 foot sprint.  The girls did all the rows and half the burpees and over heads.  Probably 40 feet of lunge, and did 50 situps.  They did the full sprint but went down and back so covered 300 feet.  Great time with the family.

Pull-ups, Kettelbell swings, Double unders, Overhead squat

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 24kg = 55 lbs
100 Double-unders = 200 singles
95 pound Overhead squat, 100 reps = scaled to 45lbs

Set, Splits
1 - 5:31.28 = pull-ups
2 - 5:19.23 = KB swings
3 - 3:24.64 = 200 single jumps
4 - 10:14.09 = 45lb overhead squats
Total Time = 24.29.24

Good solid all around WOD.  Splits were consistant except for the stinking Overhead squats.  My shoulders and back just won't let me do them.  I scaled and did with just the 45lb bar.  This still took me forever.  I should have been done in 19 minutes.  Pull-ups went ok,  Kettlebell swings went I think pretty solid.  I did the first 50 unbroken nice and deep and high over head.  Then 30 then 20.  As usual subbed in singles for double unders.  Did 200.  Thanks for coming in early Daniel.

"Moon"

Seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.

1 - 2:27.50
2 - 2:19.77
3 - 3:00.74
4 - 4:27.63
5 - 3:38.85
6 - 4:04.87
7 - 2:47.13
Total Time = 22:46.49
Did not want to be in tonight.  By the end of round 1 I kept thinking I will go to round 3 then it was just make it to round 5 and quit.  Not sure how I got to 7.  I kept taking splits and got in the zone and just muddled through.  When I hit for 5 I just moved into 6 with out thinking about it.   Thank goodness.  Rope was smooth tonight taped left shin and wrapped the rope around it.  Really flowed well, hands are pretty sore with a few blisters.  Split snatches sucked, back hurt during each set I am guessing the instability of doing only one side or just fatigue from the last two workouts.  These were really sub par efforts.  Every set should have been low 2's.

Power clean 1-1-1-1-1-1-1 reps

Warm up 5 x 135 deep squat cleans AtoG
Sets
1 - 165
2 - 175
3 - 185
4 - 195
5 - 205 new cross fit pr
6 - 215 new cross fit pr
7 - 225 failed 2 times never even got under it.  Did not even give my self a chance.
Cool Down = 5 x 135 deep squat cleans AtoG

After 150 pull-ups and 150 burpees yesterday I did not have any fire.  I felt drug out from the moment I started.  I still have to be happy with the overall finish.  Ben, thank you for the encouragment.  On my first try at 225 Clayton said it looked like I psyched myself out.  I have to agree.  215 went up way to easy.  Ben even commented that it looked like I had a ton left.  I waited to long in front of the bar.  I hoped to have this done before the second set of weights got in.  To many kids around.

burpees and pull-ups

For time:  27:30.97
50 Pull-ups = broke up 20,20,10
10 Burpees = 2:44.62
40 Pull-ups = 10,10,10,10
20 Burpees = 4:50.54
30 Pull-ups = 10,10,10
30 Burpees = 5:58.94
20 Pull-ups = 10,10
40 Burpees = 7:23.06
10 Pull-ups = 10
50 Burpees = 6:33.77
TOTAL = 27:30.97

Saw Daniel do this one first.  I probably gamed it a little to much.  Probably could have gone a little faster but I was just wanting to get this one done and under my belt.  Either way I hate burpees and they are the great equalizer.  No matter how good I am at pull-ups the burpees will get you.  At 150 of each exercise there was no hiding from this.  I was on dead sticks after this.  Great WOD I sure know I did something today, not that there was a doubt.  Goal was under 5:40+ a round.

Pull-ups, Sit ups with Med Ball, Kettelbell Swings

Adaptation again.  We were supposed to do 3 sets 9-7-5 reps of muscle ups, 135 lb squat snatch.

I did:
2 full rounds of this.
9 pull ups
9 Bayless sit ups
9 2 pood KB swings
7 pull ups
7 Bayless sit ups
7 2 pood KB swings
5 pull ups
5 Bayless sit ups
5 2 pood KB swings

1 - 2:22.63 sets of  9
2 - 3:00.23 sets of 7
3 - 2:04.55 sets of 5
4 - 2:36. 28 sets of 9
5 - 2:32.91 sets of 7
6 - 1:42.29 sets of 5
Total = 14:18.89

Little confusion today on how to do this WOD.  Either way with my shoulders being fried and trying to avoid snatch because of back I did something a bit different.  Daniel came up with a good med ball sit up as a sub in.  Sit up position with arms over head reaching for ball.  Pull ball to chest, do sit up and throw ball to wall about 5 to 6 feet up.  Feet are ancored.  Catch ball to chest rotate to left touching ball to ground then rotate to right touching the ball to ground.  Pull ball to chest and finish sit-up to floor placing ball over head on the floor and then repeat.  I was just going to do one round but Danile did the real workout and it took him 13 min so I did this set again. 

double unders, tire slams, toes to bar, 400meters

3 Rounds
40 double unders = subbed in 80 singles
20 RT side tire slams
20 LT side tire slams
10 Toes to bar
Run 400m = Biked 800m

Splits
1 - 4:42
2 - 5:50
3 - 5:24
TOTAL = 15:38

Made this one up for today to get one in.  Todays was supposed to be 7 rounds 30 double unders and 1 snatch.  The snatch I am not good at and it hammers my back.  So Daniel and I opted out and did this.  Not a bad WOD.  My grip is fried from Fridays workout with the deadlifts.  It was all I could do to stay on the bar for the toes to bar.  My hands are pretty sore too.  45 x 315lb dead lifts did a number on me.

Deadlift, Box jump

2011 CrossFit Games Regional Workout 3

21-15-9 reps for time of:
315 pound Deadlift
30" Box jump

Rounds
1 - 9:57.42
2 - 13:51.43
3 - 8:45.95
Total time = 32:34.80

This one was rough.  I did it as RX'd.  I am sure I will pay for my stuborness for the next few days.  It just facinated me to try to do this considering my history with my back.  The back is talking to me now but not to bad.  I know I could have gone faster.  Andrew stayed and did this one with me.  I talked to him a bit during my reps on DL.  These were slow going and tough.  Last 15 reps of the workout I struggled to get the bar moving.  Once the bar got going I was fine.  Very tough workout.  Probably paced a little to much but holy cow 45 reps of 315lbs on Dead Lift.  Big day! 

Did this Wednesday 6/1/11 Run 1000m, Hand Stand P-U, SDLHP

2011 Cross Fit Games Regional Workout 1
For time:
Run 1000 meters  = Biked 2653 meters
30 Handstand push-ups = These were terrible
Row 1000 meters = 100 SDLHP
Splits per exercise
Bike =
HSPU =
SDLHP =
Total Time =

Blew this one on the bike.  Should have biked 2000 meters.  Set the watch to metric and thought it was still on miles.  Just kept pedaling as I tried to figure out what was going on.  Just plain screwed this up.  Shoulders are still shredded so the handstand push ups were terrible as usual.  Rows were good but since my time was toast I did not go near as fast as I should.

Chest to Bar, Ring L-Sit

Complete as many rounds as possible in 15 minutes of:

15 Chest to bar pull-ups
30 second Ring L-sit hold

1 - .57
2 - 1:30
3 - 2:54
4 - 2:41
5 - 2:53
6 - 2:30
7 - All but 4 seconds of the L-Sit.  That close to finishing the 7th round burns.

PR today but not happy.  I know I could have gone way faster.  Just did not feel right today.  After the state meet we went camping.  Came home yesterday and a stray dog had killed 4 of my 6 hens and killed my rooster the day before.  Needless to say the dog is gone.  Just not feeling right.  Some of it may be the body squats from Sunday.  Still felling them.  The chest to bars were rough.  Struggled here.

Thursday, February 17, 2011

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.

Did This Sunday May 29th, "Wilmot"

"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips = arms behind on bench for I would define as a reverse dip.
Rounds
1 - 1:37.20
2 - 1:53.04
3 - 2:09.84
4 - 2:42.64
5 - 2:58.64
6 - 2:04.86
Total Time = 13:26.22

Abbs 300 = Rope climbers, R-L-C, regular crunches
Warm up 100 singles J.R.
Cool Down 100 singles J.R.

Did this at the campground.  Used picnic table bench with arms behind me legs out front straight heels as post for I guess a reverse dip.  For some reason this does not engage the muscle group in my shoulders that hurt so I was able to do them for a very good burn.  Legs are fried after 300 body squats.  Flew through the first two sets.  Set four and five were rough I was bogging down on everything.  Still happy with today.

Did This Saturday May 28th

100 Single Jump Ropes
3 Rounds
24 Deep Lunges
20 55lb Kettlebell Swings
20 55lb SDLHP

1 - 2:19.44
2 - 2:41.59
3 - 2:34.76
Total Time = 7:35.79

Abbs 500 reps, crunches, R-L-C, Rope Climbers, Butterfly, Crunches
At hotel for state track
Not feeling great this am.  Tried to do dips and my shoulders are schreded.   I need to do something to fix this.

Did This Friday May 27th

Five rounds for time of:
Swim 50 meters = hotel pool = 5 laps
25 Push-ups

Time : 13:24

Sucked at swimming today.  Started first two rounds at freestyle and then moved to breast stroke.  Watch fell off on first lap so no round splits.  This one fried the arms.  My shoulders are still toast so the push ups were really rough.  I need to really do some swimming this summer at the lake.  At one time I would have considered this one of my strengths.  Not today.

Thruster 2-2-2-2-2-2-2

1 - 135
2 - 145
3 - 155
4 - 165
5 - 175 fail
6 - 175
7 - 185 fail tried agian and failed

Thought for sure I could get more than this.  I was not getting a good thrust and hip drop at the top end to get under this.  I got frustrated and tried practing with a 45lb bar after the 175 to get ready for the next round.  I was so used to the heavy weight as I came up I threw the bar into my chin.  I busted my lip and chipped a tooth.  Nice!  Then I still failed twice.

Deadlift, Push press

Complete as many rounds as possible in five minutes of:

275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

1 - 22.01
2 - 31.11
3 - 34.01
4 - 34.03
5 - 36.24
6 - 52.95
7 - 48.85
8 - 41.38
Turned to go to dead lift as timer went off finished 8 in 4:58

Really flew through this one.  Looking at the splits and knowing how I felt I know I could have finished 9 rounds.  Just was not sure how hard I could hit this one.  I am happy because I felt better than I have the last week or so.  I just did not know how to attack this one because of how I have been feeling.  We shall see the next time I hit this one I am going for 9 plus rounds.

Front Squat, GHD, Handstand walk

Completed 4/22/11
Three rounds for time of:

95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet

1 - 4:39
2 - 6:16
3 - 6:30
Total 17:25

Shouder still hurting.  Back decently sore for some reason.  Two of these I am weak out.  Frist round I caught Danile and had to wait a minute or so as he finished GHD's.  Not a big deal I was just happy to be feeling better than the last few workouts.  So time should have and would have been better but I just took my time.

Run 400 ,muscle ups

Complete as many rounds as possible in 20 minutes of:  6 rounds and 400 meters
Run 400 meters = Biked 600 meters
7 Muscle-ups = 14 ring pull ups

1 - 3:19
2 - 3:06
3 - 2:59
4 - 2:58
5 - 3:06
6 - 3:16 @ 18:46
7 - 3:33 @ 22:20

Shoulders still killing me.  Did ring pull ups instead of muscle ups.  Still not feeling right.  Just drained.  Pretty much did this one to finish a WOD.  Not very happy with the last two days.

Overhead Squat, Toes to bar, Dumbell Hang Squat Clean, Double-unders

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders
Rounds
1 - 3:02.43
2 - 3:56.67
3 - 4:39.80
4 - 4:05.68
5 - 3:36.79
TOTAL =  19:21.37
All I can say is I got this one done!  My shoulders are killing me so I just did 45lb overhead.  Everything was slow today.

Chest to bar, Wall ball, Kettle bell swings

Complete as many rounds as possible in 20 minutes of: 13full + 5 CtoB, + 2 wall ball

5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

1 - 59.05
2 - 1:12.31
3 - 1:11.06
4 - 1:12.63
5 - 1:30.75
6 - 1:53.98
7 - 1:42.87
8 - 1:33.41
9 - 1:35.22
10 - 1:32.99
11 - 1:35.25
12 - 1:48.32
13 - 1:32.50 @ 19:20.34
14 - 5 CtoB & 2 Wall Ball @ 20min, Finished round at 21:09, 1:48 split

This was brutal.  My head just was not in it to start but all three exercises are my strengths.  I started to roll.  During round 6 I started to dry heave.  That sucked.  I did some more at the end of the round.  Took some time here roughly 20+ seconds were added here for that.  I know if I had not had that happen I would have come dang close to finishing the 14th round in full.  For not wanting to be in the gym today I sure put up a decent WOD.

Thrusters, Bar-facing burpees

Five rounds for time of:

95 pound Thruster, 15 reps
15 Bar-facing burpees

Rounds
1 - 1:57.06 
2 - 4:12.27
3 - 3:48.35
4 - 4:05.80
5 - 3:19.12
TOTAL = 17:22.60

Not thrilled about doing this one today.  I was even on my way out of the parking lot after practice because of AC tonight.  Then I remembered we needed to work out.  Went and found Daniel and we decided to get it done before.  Glad we got it done but I was ready to quit after round 2 I just did not want to go.  I am positive I went way to fast on round 1.  I went unbroken on the whole set.  Bad idea.  All I can say is I am happy I finished.  Haven't felt this way in a while.

Box jump, power snatch, Chest to bar

DID THIS THURSDAY MAY 12th 2011
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Rounds
1 - 3:21.17
2 - 2:55.84
3 - 2:00.23
TOTAL = 8:17.24

Shoulder still hurting but feeling a ton better with the rest of not using it in workouts and the off day.  Both shoulders are hurting because of the overheads a few days back.  Hope they start to recover.  I think we have just been going to hard.  Between school, practice, meets and family I am worn down.  Just don't feel right most days.  I am still pr'ing but man I don't feel right.

"Griff"

For time: Run 800 meters = Biked 1600
Run 400 meters backwards = did try this and did 200 meters
Run 800 meters Biked 1600
Run 400 meters backwards = 200+ meters

Splits
1 - 3:27 = 1600
2 - 2:03 = 200
3 - 3:43 = 1600
4 - 1:53 = 200
TOTAL = 11:07

This one was fun.  I would have loved to be able to do this one running.  I did try the backward running because it is primarily on your toes.  I don't seem to be any worse for the ware but only the next day or so will tell.  Good thing tomorrow is an off day.

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.