Muscle ups, Squats

Three rounds for time of:
12 Muscle-ups = subbed in 24 pullups, 24 dips
75 Squats
Splits
1 - 2:32.77
2 - 5:17.61
3 - 8:48.14
Total Time - 16:38.52
Rest 18 minutes
2 laps 7:57 full both soccer fields
1 lap 2:54
rest 1 min
1 lap 2:27

I could barely lift my knees after the workout. The first and second laps were horrible.  I felt like I was going to die.  Workout was brutal too.  The first round I was rolling.  The squats hammered me and I fell off the planet for the next two rounds.  All rounds of pull-ups were unbroken.  Dips were broken round 2 and 3.  Squats were unbroken 1st round, 2nd and 3rd round were broken.  To much rest time but 3 days off really seemed to take its toll.  My back seems to holding up ok.  I was just happy to be running.  I wore my toe shoes again for the WOD and run.

HSPU / Pull-Up

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Score = 28
Total HSPU = 78, Got to 12 reps
Total Pull-Ups = 136, Got to 16 reps
Tried to get back on the bar at 17 minutes and just did not have the steam.  I just sissied out plain and simple.

Hand Stand Push Ups were sucky as usual but better than the last few times.  Made myself come to toes and push with no support off the bar where my feet rested.
Pull ups were strict until round 10 then I was kipping.  By round 14 I had to split the rounds.  Not to bad today.  Not super happy I wanted or thought I could get to 18 on the pull-ups.  Holy cow still sore from GATOR SATURDAY!  I skipped doing this yesterday I wanted to get home and see my family.  Skipping the WOD bothered my but not seeing them seemend to be bothering me more.

Did this right after I started Crossfitting (day 6)!  Holy Cow if I need any evidence I have improved,  I remember doing this one and man I felt like I was a lower life form.  Quite an improvement.  I only made it 6 min!
Sheesh!
pull up / push up increasing each minute
March 20th
4th day cross fit
This workout sucked I did terrible
In 1 minute
1 pull up
1 hand stand push up
In 1 mintue
2 pull ups
2 hand stand push ups
I got to 6 and 6 and failed out. WORTHLESS TODAY. Score 12.

"Gator"

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups
Splits
1 - 1:16.48
2 - 2:39.28
3 - 3:29.62
4 - 4:26.94
5 - 4:26.92
6 - 4:08.54
7 - 5:14.77
8 - 3:58.47
Total Time = 29:41.06

Knew the squats and push-ups were going to hurt.  208 ring push ups, i had to do them military style to save my shoulder.  I was at failure by the end.  40 front 185 lb squats were rough.  I think I got better as I went along, went nice and deep below parallel most of the reps.  I wanted that more than time.  I had trouble keeping the bar in place I was sweating so hard.  I was hitting 3 to 2 split most of the time.  I went into this knowing I was not going to push hard and I know I could have taken less rest but man I am shot after this.  Good WOD! 

Run 400, 5 Deadlifts

Complete as many rounds as possible in 12 minutes of: 6 rounds + 400 ride.
400 meter run = Biked 600+ meters
5 Deadlifts = 295lbs

Splits
1 - 1:54
2 - 2:14
3 - 2:20
4 - 2:26
5 - 2:24
6 - 2:26 = 13:46
7 - 2:24 = 16:11
I had at least 400 meters of my 600+ ride done at the 15 min alarm.  Just went ahead and finished.  I am glad I did I at least dropped my split tied for 4th fastest.

Rare time in the fall tonight.  Daniel and I got to hit this one together.  Thanks for waiting a few minutes coach!  1st Day of school today.

Tire Slams, Thrusters

4 rounds for time
15 Right side tire slams
15 Left side tire slams
15 Thrusters 45lb bar

Rounds
1 - 1:24.55
2 - 1:44.33
3 - 1:41.27
4 - 1:52.05
Total Time - 6:42.20

Over head squat was supposed to be today.  I can't do them worth a crap so I adapted and changed for today.  I love tire slams and thrusters just hurt.  Either way after almost 7 min of WOD my heart rate was at 150 at 1 min rest, 140 at 2 min and 120 at 3 min. 

Rows

Four rounds for time of:

Row 500 meters = subbed in 50 SDLHP
Rest 3 minutes
Splits
1 - 1:00.11
2 - 1:04.83
3 - 1:08.88
4 - 1:09.19
Total time = 13.21.24 
With out rest = 4:23.01

Did this one before practice today.  Moved pretty good I had wanted to stay at 1:00 but just could not get it done then my goal was to stay under 1:10.  I was able to get that done but just barely.  Nice short burn tonight.  Missing Daniel on this one.  It would have been nice to have him there.

CrossFit Games Masters Chipper

For time: 10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds

Splits
1 - 15.57
2 - 49.09
3 - 1:28.68
4 - 9:00.73
5 - 8:09.55
6 - 3:56.26
Total time = 23:39.88

As usual I sucked at the HSPU I pretty much just went through the motions.  Wallball was solid, probably one of the best rounds of toes to bar I have had in a long time.  I went 25 unbroken with a tight core, that seemed to make my low back bark a bit but I have been hurting for the last few days.  Power cleans had me worried with my back being sore.  I used a belt today and just went sets of 5 but moved pretty good on the sets.  Rest was probably to long a few times.  Grip became an issue.  The burpees were what they were.  I went 25 took a short break and finished.  The rows did me in.  Went 30, 16, 14 on the round.  If I had gonefull bore on this today I know it would have put the hurt on me for a while.  I went into today with the mind set of get it done and work hard but don't blow out the cobs.  I felt weak and shakey setting things up and everything felt heavy.  Once I was into it that went away.  Shoulder and back have been barking at me lately.  Jen and the girls came in with me today.  It was great having everyone in together.

CrossFit Games Event 10 = for time

For time: 12:08.23
20 calorie Row = subbed in 45lb SDLHP Unbroken
30 Wallball Shots, 20 pound ball = unbroken
20 Toes to bar = unbroken
30 Box jumps, 24" box = unbroken
20 Sumo-deadlit high-pull, 108 pound kettlebell = 100lb dumbbell = unbroken
30 Burpees = unbroken
20 Shoulder to overhead, 135 pounds = sets of 4 maybe a 6 or so but I can't remember.
120 foot Sled pull, sled plus 165 pounds = Stacked 4 x 45lb plates and just pushed the length of the weight room.  They fell appart 6 feet from the end of the weight room.

Everything was unbroken till I got to the shoulder to overhead.  I could only string 4 together.  I might have gotten 6 one time but I can't remember.  I was at the same pace as yesterday until burpees and I got one burpee behind at the 6 min barrier.  Ashley and I completed this one at the same time.  We both think yesterday hurt more at the end but the shoulder to overhead was so slow we were recovering on our feet even though we were hurting.  Good workout.

CrossFit Games Event 8 = 6 min

Complete as many reps as possible in 6 minutes of: 135 reps
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Much better today.  I was actually farther along at 3 minutes today than I was yesterday.  I was 80 yesterday at 3 minutes I think I was at just about 90 today.  Today I finished 6 minutes with 135 reps.  Of that 135 the last 15 were the burpees.  I had a bit more steam during the burpees than I thought I would have. 

CrossFit Games Event 8

CrossFit Games Event 8

Complete as many reps as possible in 3 minutes of: 80 reps
20 calorie Row = 45lb SDLHP
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Not a very taxing workout today.  I wish I could do the Toes to bar and box jumps faster.  I got 80 reps in, Row, WB, Toes to bar, and 10 box jumps.  Have this WOD for 6 min tomorrow.

Freeking amazing news is that I ran 1 3/4 miles at practice tonight.  We were barefoot on grass around the soccer field.  I wore the vibrams for 1 mile and the rest barefooted.  My back seems to be ok.  We will just have to see how she fairs.

From 8/5/11 Friday

I was at mom and dads with the kiddos and family.  Jen and I got up for her run.  Decent run slow bike for me I think roughly 5 miles.  When we got back I did 200 push-ups, 100 wide arms and 100 military.  I intertwined the push-ups between sets for abs.  I did 1000 ab movements.  I think they were standard crunches, rope climbers, right/left/center, bicycles, there were other variations and I have gone blank.  After that I took dads kayak down to the lake and paddled for 20 minutes or so.  Covered some decent distance nothing too stressful but fun. 

Muscle-ups, Deadlift, GHD's, Jumprope

For time:
5 muscle ups Subbed in 10strict pull-ups, 10 dips for every round, unbroken
245 pound Deadlift, 10 reps = unbroken
15 GHD Sit-ups = unbroken
Sprint 50 yards = subbed in single jumpropes 30
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards = subbed in single jumpropes 50
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards = subbed in single jumpropes 60
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards = subbed in single jumpropes 70

Splits
1 - 2:22.08
2 - 3:08.71
3 - 3:42.64
4 - 3:57.38
Total time - 13:10.81

Did this before practice in a rush.  Pretty solid I know I short changed the running to jump rope exchange.  I did do strict pull ups and dips to sub for muscle ups.  Still don't want to hurt my shoulder again.  Again I still have to be stoked about the deadlift.  245lbs 40 times.  I still can't believe I am deadlifting.

Rope Climb, Clean and Jerk

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps = got the clean but could not get jerk
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep = fail, did not get clean or jerk

Rounds
1 - 3:33
2 - 6:27
3 - 5:13
4 - 10:23 = 26:06
5 - ?????
Total - ?????

Left my watch at the house so timed on the cell phone.  Splits are not very accurate and by the last two rounds I was just wanting to be able to get the clean.  Rope did beat up my hands.  I set the clean and jerks up across the weight room on the power stations on the floor.  This way I did not have to set up and break down each time I got to the lift.  Like I stated above the 205 I got the clean but did not get the jerk.  The 225 I did not get the clean or jerk.

12-9-6 135llb squat clean and jerk

Three rounds, 12-9- and 6 reps, for time of:

135 pound Squat clean and jerk
Muscle-up - subbed in 2 pull-ups and 2 dips for every muscle-up
Rounds
1 - 3:58.77
2 - 5:22.09
3 - 3:00.85
Total - 12:21.71
I know I can do the muscle-ups I even set up the rings.  I hurt my shoulder so bad several months back they are just in my head.  I could swing up and start my turn over but just could not finish.  To scared I am going to get hurt again.  Very frustrating.  I am so out of shape with the dips they ate me alive.  I did the pull-ups unbroken.  Just a small to medium kip and neck to bar.  Dips were broken like crazy.  These are usually my strength.  Next time I think I will do ring dips instead as well.

Daniel is going to be pissed as well.  They were supposed to be squat cleans then the jerk.  He was doing them and I had in my head they were just clean and jerks.  I am such a moron.  Sorry Daniel.

Run 800 meters x 3

Three rounds for time of:
Run 800 meters = Subbed in bike 1600meters
Rest 2 minutes
Rounds
1 = 3:23.45 = 1600 meters
Rest 1:43 staying with Daniel
2 = 3:38.26 = 1600 meters
Rest 1:21 staying with Daniel
3 = 3:29.11 = 1600 meters

Daniel and I met early this morning at 7:30 to beat the heat.  Yesterday was 111deg.  I was on my new to me mtn. bike.  It did not seem to make that big a difference on time but I was robbing myself a ton of recovery trying to start with Daniel.  I got an awesome burn today with this WOD.  I had wanted to use my road bike to see how much a difference it made when I got tired.  There was a 4inch hose under pressure across the track that gave the mtn bike a pretty good jolt so I figured there was no way I could give the road bike a try today.  Hopefully next time. 

Saturday, January 29, 2011

Rounds
1 = 2:28 = 1200 meters
Rest 2:00
2 = 3:35 = 1600 meters
Rest 2:00
3 = 3:31 = 1600 meters
Daniel and I did this at that track today at 1pm it is unseasonably warm today sun out and 60 degrees. Supposed to get hammered by snow Monday night though. On to the work out. My goal was to bike as far as needed to finish with Daniel so our recovery was the same. He blasted the first one so I only got 3 laps = 1200 meters but we finished 1 second appart and I was flying to catch him. Great job Daniel. The next two were rough on Danile so I blasted the mile and we finished together. Legs were toast after this one back is feeling better but still sore between shoulder blades where I hurt it last Sunday and for some reason my lower back where I have all my problems has been barking at me a bit. Just sitting here my left leg and foot hurt. Good workout and a great day!
Last time I did something similar
4 Rounds
Rest as needed between efforts.
1- 3:26
3min
2- 3:27
3min
3- 3:20
3min
4-3:21

Weighted dip 3-2-2-2-1-1-1-1-1 reps

REPS
3 - 25lbs
2 - 35lbs
2 - 45lbs
2 - 55lbs
1 - 65lbs
1 - 75lbs
1 - 85lbs
1 - 95lbs FAIL
1 - 90lbs FAIL

Just ran out of steam on this one.  Don't know if it was from the WOD a few minutes before or not.  With as bad as my shoulder has been I was just happy to be able to get it done.  All dips were below parallel on the arm.  Either way I am happy a very productive day in the weightroom.  I would have liked to cracked 100 but it was just not in the cards today.

"Jackie"

1000 meter row = subbed 45lb SDLHP x 100reps
45 pound Thruster, 50 reps
30 pull-ups
Row = 2:12.36 UNBROKEN
Thruster = 1:56.36 Never put bar down but had 3 pauses.  probably 10 to 15 seconds a pause.
Pull-Ups = 1:25.94 broken 15-5-10
TOTAL = 5:34.68 PR by 1:48 not bad but should have been way better.

I was excited for this one last night but when I got in this am not so much.  I still have to be happy but I wanted under 5 min.  I am sure the pauses in the Thrusters and obviously breaking up the pull-ups did not help.  Daniel and I were right together through the SDLHP's, he got maybe 5 to 8 reps up on them at the end of those.  The thrusters I should have been able to stay with him.  The pauses were the death of me they might have even been longer than I thought.  Either way I was at 4:08 finishing the Thrusters and Daniel came off the pull ups at 4:11.  Obviously I fell appart on the Thrusters and pull ups.  When I hit the ground after the pull-ups my arms were cramping like after fran and some of the others.  The combo of pull-ups and SDLHP fried my biceps.  After about 10 min or so I did the dip workout from yesterday.  I will post it above.


Monday, November 29, 2010
Row = 2:52 broken I think 50-30-20
Thruster = 2:52 broken I think 25-15-10
Pull-Ups = 1:37 broken I think 15-8-7
TOTAL = 7:22.03
Bayless was right, this one burnt. I did not go as hard on the SDLHP because I am just getting back after so long off. The Thrusters were not as bad as I had played them out to be in my mind as I had worked through this in my head. I broke them up more than I should. The pull-ups could have been stronger but when I finished I hit the ground and I could not move my arms. They were fried. Better description was that they were burning like your legs would from lactic acid after a hard race. I know I could have broken 7 min today with better planning and more confidence. Still got some good work done, for the road back. I have now surpassed total number of work outs in the last 8 days than I did all of October

"Helen"

Three rounds for time:
Run 400 meters - Subbed in 600 meter bike
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups - tried to go a little more of a strict pull up but not fully

Rounds
1 - 2:33.03
2 - 2:46.15
3 - 2:57.27
Total time - 8:16.45

Low back and traps are on fire from Squat Snatch yesterday.  Just really hurting.  I talked to Daniel I just don't need to do the squat snatches again for a very long time until I can get my over head squat going.  I am torn up.  To much pain for a normal WOD.  Something just gets me on those.  Also for the first time in as long as I can remember I have a pretty bad ear infection in my right ear.  Did not seem to effect the WOD but man it hurts.  Time from this to last is not comparable since I am biking shorter.  Daniel and I have found that biking 600 to running 400 seems to be comparable time wise with accereration/decelleration and parking the bike.  He and I can be pretty even when I do that.  Today he was just up on me after the pull ups roughly 2 seconds.  Last round his 400 got him.  I waited 10 or 15 seconds so we could do the KB's together.  I know he waited for me yesterday it was the least I could do.  We started together and started the pull ups together.  He finished 4 seconds up on me for a huge pr.  Great job Daniel!  Also we got up this morning and the girls and I biked with Jen.  Jen put in a 9 miler great job ma'ma! And girls.

Sunday, November 28, 2010

"Helen"
Run 400 meters = as usual subbed in 800meter bike
Round 1 = 3:42
Round 2 = 3:57
Round 3 = 3:53
Total Time = 11:33
Just was not into this today. I was up at 6:30 and should have come in. As it was I went back to bed and got up an hour later and did not make it in until 10am. Wind was high which made the bike miserable. Just did not have any fire today. I am going to hit it tomorrow and do "Jackie" looks like it will burn.

Wallball, Squat Snatch

Three rounds for time of:

30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Rounds
1 - 5:09.93
2 - 7:06.09
3 - 6:54.17
Total Time - 19:10.19

Met Coach at 5am this morning.  Knew I was going to get frustrated with the Squat Snatches.  I was right.  I just can't drop down into the overhead squat position.  Back, Shoulders or both something is hindering this action.  I dropped as deep as I could each rep still frustrated.  As usual wallball was solid. 

Weighted push-up 1-1-1-1-1-1-1 reps

1 - 45
1 - 70
1 - 90
1 - 100
1 - 110
1 - 120
1 - 135 Fail

Interesting WOD today.  First time doing anything like this.  Ashley stayed to stack the weights and did it as well.  I was very unsure as to how to approach this one.  I am not sure if I could have done 130 or not but I was pleased over all with this WOD considering the problems I have been having with my shoulder.  The real test for the shoulder will be the weighted dips this next week.

"Manion"

Seven rounds for time of:
Run 400 meters subbed in 600meter bike
135 pound Back squat, 29 reps

1 - 3:46.46
2 - 3:39.32
3 - 3:36.22
4 - 4:12.78
5 - 3:51.18
6 - 4:02.09
7 - 3:56.89
Total time - 27:04.94

Holy cow this one was a strange burn.  203 x 135lb squats.  My legs have not been recovering lately I am sure this one is going to fatigue me for a few days.  I dread the thought but I might take ice bath #3 for the summer.  We shall see.  I am not sure the temperature at 9am as I did this but when I got finished I layed on the smooth concrete and there was a lake of sweat under me that pooled up then ran in a 4 inch wide stream away from my body.  After I got up it still was flowing.  That is nuts!  Worried about tomorrow with the weighted push-ups shoulder is still not 100%.  Goal was to be under 5 minutes a round and I almost got all under 4min.  Round 6 was really close I should have been able to get it under just was running out of steam on the squats.  I had plenty of time on round 7 to be way under 4 but as the split shows I was just under.  The first round was broken up 3 times on the squats.  By round two I was going 19 or 20 on the first go and finishing up with 10 or 9.  Daniel if you are doing this one tonight in the heat good luck!

Hodge Podge

3 Rounds
10 x Overhead Squats
60 x Single Jump Rope
10 x GHD
10 x Push-Ups
10 x Strict Pull-Ups

Rounds
1 - 2:46.83
2 - 3:18.62
3 - 3:47.28
Total Time - 9:52.73

This was supposed to be 3 rounds 10 x 135lb overhead squat, and 30 Double Unders.  Two things I can't do.  So I adapted to the above.  I did not press very hard just flowed from one exercise to the other.  Still very frustrated that I can not Overhead squat worth a poop.  Good news is that I seem to be able to do full range GHD's now with some regularity.

"Barbara"

Five rounds, each for time of: with rest 25:41, Just rep time was: 15:01.1

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Splits
1 - 2:50.88
rest 2:37.23= cut short to stay with Daniel
2 - 2:41.41
rest - 2:45.99 =  cut short
3 - 2:42.41
rest - 2:40.98 = cut short
4 - 3:10.96
rest - 3:00.13 = took full rest
5 - 3:11.41 
Total Time:  25:41.40 = with rest
With out rest added in: 15:00.01
A 2:22second pr I think if my math is correct.  Thanks Daniel!

I have been scared of this one for a while I tried it this winter and quit round two.  My blog as usual has not been able to find the workout since I did it.  I had not realized I had done it.  I thought I had but could not find it till today.  I searched and there it was.  It was tough but got it done.  Daniel and I were back together so that helped.  It has been a while.  I cut my recovery short each round to stay with him and help push him and the both of us.  All round were unbroken but round 4 on the body squats but that was just a 5 second pause same thing on round 5.  If my math is correct that should be a 1:32 pr.

Wednesday, May 5, 2010
Round
1 = 2:55
2 = 3:12
3 = 3:04
4 = 4:09
5 = 3:53
Total time = 17:23
This one was awesome. First time I think I have done pull ups as prescribed. The only part of work out that was not unbroken was the push ups. Great day! Most of this was unbroken. The push ups were the only thing that broke me. I was so exhausted after droping the hammer on round 3 that I failed out on the push ups. I was hurting bad. Collapsed on the recovery. Seemed to get back in the grove on round 5 but 5 was still to dang slow. If daniel had not been finished and cheering me on I would have taken longer I think. This one broke me down. You boys will love this I was dry heaving out the truck window on the way home after this one. I think the late hours of this week took their toll. By the way we won Conference on both sides guys and girls last night.

12/30/2010
I made an attempt at Barbra just because I had no equiptment but did have a Cedar tree with a branch that kind of worked. I had not been feeling good the last day or so. I think to much traveling and to much Holiday food. I finished round one and realized I should not have been doing anything. I ended up finishing 3 rounds. We will not discuss times per round. I was just happy to finish 3 rounds.
3 Rounds of "Barbara" tree branch as pull-up bar.  Just a bad day and forgot rest time.
Totals =
60 = pull-ups
90 = push-ups
120 = sit-ups
150 = body squats

Front Squat

Did this 7/22/11
Front Squat
# of reps
1 - 205lbs tried 225 just was to much
10 - 185lbs split 5 and 5
1 - 215lbs
20 - 165lbs split 10 and 10
1 - 225 fail
30 - 135 split 15, 10, 5

This was a wierd one.  Had no idea how to get it done.  I think I did ok for me but not super happy with the weights. My legs have not been recovering very well the last month plus.  I took an ice bath after this one to try and survive Barbara tomorrow.  This was my second Ice bath in 4 weeks.  It hurt pretty bad.  I use to jump in those things shoulder deep to get my hips.  I guess another sign of my age.  10 min was a rough one tonight.

Waiter Walk, GHD, Back Extension

Three rounds for time of: 13:49.40

50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions

Splits:
1 - 4:01.87
2 - 4:29.05
3 - 5:18.48
Total Time - 13.49.40

Jen did this one with me but cut hers short because she did the WOD with the kids this morning.  It was nice she headed out on the last Waiter walk and kept me going.  The last round really hurt.  I flew through the GHD's first round.  I was pretty fired up.   The GHD's and Back Extensions really fatigued my legs.

Pull ups, hand stand push ups

For time: 21 Pull-ups = broken
21 Handstand Push-ups = broken
18 Pull-ups = Broken
18 Handstand Push-ups Broken
15 Pull-ups = Broken
15 Handstand Push-ups Broken
12 Pull-ups = broken
12 Handstand Push-ups = broken
9 Pull-ups = Unbroken
9 Handstand Push-ups = Broken
6 Pull-ups = broken
6 Handstand Push-ups = Broken
3 Pull-ups = Unbroken
3 Handstand Push-ups = unroken
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Splits -
1 = 4:05.64
2 = 5:02.47
3 = 3:51.66
4 = 3:01.15
5 = 2:30.70
6 = 1:47.04
7 = 46.52
Total Time: 21:05.18

As usual hand stand pushups were trash.  With my shoulder issues probably as bad as they have ever been.  I even digressed to hooking my toes and using my legs a bit to pull back up.  On a brighter note I made dang sure the pull-ups were non kipping strict pullups.  That slowed things down but they were good solid pullups.

Last Time
Monday, August 30, 2010

Daniel was in the House! Having him in there was awesome. He hung around to drive me through. He pushed me through the hard stuff. It was stinking amazing. Definetly would not been near as fast. I have missed having him around. Hopefully we can get back to the routein. He got me back on the bar after my last set of six with no rest and I still can't believe I cranked out those three with no rest. Thanks Daniel.
I still suck at hand stand push ups. I would not say they were even as good as they have been in the past.
1 = forgot to hit the split
2 = 6:52
3 =4:06
4 = 3:39
5 = 2:26
6 = 1:52
7 = 1:12
Total Time: 20:11

Deadlift, Push-ups

Five rounds for time of:

Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups

Splits =
1 - 1:21.85
2 - 2:15.06
3 - 2:09.04
4 - 2:18.50
5 - 2:45.77
Total time - 10:50.22

Weight room was loaded this morning when I went in and was getting ready.  Getting out to get on my bike would have sucked.  I forgot and skipped the biking part/running.  Solid WOD reguardless.  Jen came in and did the workout with me.  Good morning together.

"DT"

Five rounds for time of: 37:11.51
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Rounds
1 - 3:00.57
2 - 5:33.72
3 - 11:17.05 , got chalk
4 - 8:09.15
5 - 9:11.02
Total Time = 37:11.51

Holy cow.  I don't know what I have done but my low back is on fire and way out of wack today.  I will hang get it to move and when I start to walk I get a few steps and something moves and sinches up.  Hurt before the WOD and is killing me after.  I probably should not have done it today.  Pride took over.  I was exhausted from the hours and biking the crazy hills at camp.  Long drives kill my back too.  Either way I have done this 2 times before and all of them have sucked.  I promised my self I would not scale this time and do it right.  I did not scale and did all exercises correct.  Even the push jerk I got the dip drive dip going.  The dead lifts were unbroken.  The hang power cleans were killing my back but I did get the first 2 rounds unbroken.  The push jerks the first 2 rounds were unbroken I think.  Round 3 I went to get some chalk from Claytons bag and took forever.  Clayton did give me a WOD tip.  I would try to get to my last rep on the power cleans and then rest the last power clean I would go into the push press.  By the end of round 2 the sweat was rolling off of me almost in a stream from my hands when I would reach down for the bar.  The dripping was so fast it literally would have been a stream of sweat if it went any faster.  I lost 5 lbs plus from the workout.  I am currently 21 hours into a fast as well.  I am going to go for 24 hours, made 24 hour barrier.  I blew my diet at camp this week and trying to get re-set.  Between my back and some intestine issues this is not a good day.  Plus the WOD was miserable again.  I did get it done and not adapted or scaled.  I was 192 this morning and am now 185.  Glad to see that the weight was still gone even with eating poorly the last few days.

Camp mileage July 12th through July 14th

Dawt Mill Run for the kids at camp, all of these runs were on crazy hills.

I biked roughly 18 miles over the 13.6 mile course watching and cheering for my kiddos.  I am beat tonight.  I was going to do todays WOD but I don't have the steam.  I am going to do it tomorrow.

Yesterday Wednesday July 13th

Biked 7 in the AM and paddled for 4 hours in the PM pretty solid workout in a kayak.  Shoulders and arms pretty tired.

Tuesday July 12th

Biked 6 in the AM and 3 in the PM

Wall Ball, Box Jump, Kettelbell Swings

Did this MONDAY JULY 11th at JBD camp

50,40,30,20,10

wall ball
box jump
kb swing 1.5pood =55lbs
1 - 5:55.46
2 - 6:23.06
3 - 5:47.00
4 - 4:13.13
5 - 2:10.87
TOTAL - 24:29.52

Biked 6 miles on hills before this and 5 miles this evening. 
Hot and humid!  Did this WOD under a tree at the Northfork river.  Actually felt pretty solid in this one.  Wallball and KB swings are my strengths.  I went steady and solid, all rounds were unbroken.  I rested no longer than 40 seconds between rounds. Most rounds I tried to only rest 30 seconds.  With the heat and humidity and activity level here at camp I never pushed, just moved steady and smooth.  Not that I did not hurt.  I was heaving for breath and dizzy in the last few rounds.  I did not try to accererate the KB swings like I can sometimes and did not drive as hard as I can on the up stroke of the wall ball shots.  Pretty happy with today.  I did this around 11am and I am pretty sure it was close to 98 with heat index over 100.  A few hours later I know it was 102 with heat index well over 108.  One hot week at camp.

Front Squat, Burpee Pull-ups

Three rounds for time of:

135 pound Front squat, 12 reps
12 Burpee pull-ups

Rounds
1 - 1:45.58
2 - 3:29.29
3 - 3:21.43
Total time = 8:36.06

Two good things about today.  First I got to workout with Daniel today.  Second I was getting a workout in.  Other than that not a daggum thing was good about todays WOD.  I stunk it up.  I had my feet to wide on the squats and the burpees have been in my head since the filthyfifty.  Daniel finished over 3 minutes ahead of me on this short blast of a WOD.  Not sure what the deal is.  We normaly are right together on these with Daniel pulling away on the last set by a few seconds.  Just frustrated.  Daniel said my knees were bowing in on the squats.  I narrowed my stance considerably and I got in the grove.  I keep forgetting that I can finally squat right and don't have to have a wide stance to get it done.  Seems the more narrow the stance the better lately, and for going deep.  I also had to grab the belt for round 2.  Something got my back round 1.  I think the wide stance on the squats and then the drop from the bar on the burpee pull-ups.

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.