Burpees, jumping lunges, double-unders, 25 yard down and backs

8 Rounds for Time:
10 Burpees
15 Jumping alternating Lunges
20 Double-unders - Subbed in singles, doubled number
25 Yard shuttle run sprint (5 x 5)
90 seconds rest
Rounds
1 - 1:28.98
2 - 1:15.12
3 - 1:12.35
4 - 1:14.89
5 - 1:13.21
6 - 1:11.64
7 - 1:08.43
8 - 1:00.92
Total time - 19:32.20

Great workout for tonight.  Daniel and I were right with each other.  He still hammers me on Burpees.  I shorted my recovery by 5 to 10 seconds each round so I could start with him each round.  Great workout.  The 90 seconds rest made a huge difference.  Having done Cross fit for 2 years now my body is used to doing these kinds of workouts with no rest and powering through.  The 90 seconds felt like an eternity of rest.  I did notice that I felt like I could fly from the start on each round because of the recovery.  You can see by the splits I did not know what to expect.  I got faster as we went through.  Good one for tonight.  Back still is not feeling right.  My left hammy is sore today I am sure from the run yesterday.  It did feel great to run though.  I am just going to pay for it.

Run, Bench Press, Pull-ups, Push-ups, Body Squats

Ran 4 x 400 meters at practice today.  Rest in between.  Wore my vibrams and ran the first lap on the grass.  The next 3 were on the track.  The first lap was roughly 3 min.  2 was 2:40, 3rd was 2:20, 4th I pushed just a bit and ran 1:32.  The left leg was pretty sore and my left ankle was and is hurting.  We shall see what tomorrow brings.
Started evening with Bench Press
10 x 135
5 x 185
5 x 205
5 x 215
4 x 225
1 x 245 Cross Fit PR

For time:
4 Rounds
10 Pull-ups
20 Push-ups
30 Body Squats  
Rounds
1 - 57:03
2 - 58:09
3 - 56.70
4 - 57.90
Total Time - 3:49.72

Just wanted to get a solid WOD in tonight but not stress to much.  Went well.  Daniel and I were right with each other.  Daniel was about 2 to 3 seconds ahead of me each round and we started together each round. Good day.  

2/27/12 30 Squatcleans

For Time:
30 Squat Cleans at 135lbs
Rounds
1 - 1:03.13
2 - 2:08.71
3 - 2:16.81
Total time - 5:28.65

Thought we did this a few months back but the workout was squat cleans and jerk.  Oops.  First round felt awesome.  The last two round back gave me some trouble. 

2/26/12 Stationary Bike

30 plus minutes
95 to 100 RPM average

Stomach still sore from Death by sit-ups.  Low back still not feeling great either.

2/25/12 Evening WOD, Rope Climb, Wall Ball, KB Swing, Double Unders

7 Rounds For Time: 14:48
1 Rope assent
10 Wall Ball shots 20lb ball
15 KB swings - 1.5pood
20 Double under - subbed in 40 singles
Round Splits
1 - 1:29
2 - 1:46
3 - 2:18
4 - 2:11
5 - 2:36 hit split late.
6 - 2:45 forgot to hit split at end of round hit it after rope climb of last round
7 - 1:40 short because of above.
Total Time - 14:48
This was an awesome WOD changed exercise enough that it just flowed.  I really liked it.  Daniel and I decided we would love to do this one with the weight vest.
My low back is killing me.  Well most of my back is on fire.  I think the stationary bike and the death by sit-ups got me today.  I hope it improves by Sunday.

2/25/12 AM WORKOUT

30 min Stationary Bike 95+ RPM's

Death by Sit-Ups 30 Rounds = 466 Butterfly Sit-ups, feet not anchored. 1 sit-up the first minute, 2 the second, 3 the third, so on until you are unable to complete specified amount in 1 minute.

15 Min Stationary Bike 95+ RPM's

The Death by sit-ups was tougher than I had anticipated.  Rounds 1 - 18 or so were no big deal then it got tougher and tougher.  By round 22 I was beginning to wonder if I had enough steam to get to round 30 which was my goal.  I got to round 30 and had 10 seconds before I was to start 31.  I thought I could get it done but I was hurting.  I got one rep at the minute marker and realized there was no way.  I was toast.

Power Cleans, Thrusters

21 - 15 - 9
115lb Power Clean
115lb Thrusters

1 - 4:06.36
2 - 3:46.52
3 - 2:17.13
Total Time - 10:10.01

How good a bud is Daniel.  Well after me pissing and moaning around then just about talking myself out of doing this Daniel pipes off "do you mean to tell me I have hung around here for nothing."  Well it was on.  That guy sat with me with a 103 fever burning him up.  This is about the worst I have seen him.  He not only stuck with me he also coached me threw it and kept me going.  Thanks brother!

2/21/12 late night stationary bike

Stationary Bike 30 minutes 90 plus rpm's
Did this late last night to up mileage for the day.
For the corporate challenge.

SDLHP, Wall Ball

For Time: 17:58
200 - 45lb SDLHP - 100, 100
50 - Wall Ball 20lbs - 35, 15
100 - 45lb SDLHP - 50, 50
35 - Wall Ball 20lbs - I think 25, 10 don't think they were unbroken.  Might have been.
50 - 45lb SDLHP - Unbroken
20 - Wall Ball 20lbs - Unbroken
Splits:
1 - 6:28
2 - 2:46
3 - 4:01
4 - 1:41
5 - 2:07
6 - 53.84
Total Time - 17:58
The SDLHP's hammered me.  I know I have done this one before should be interesting to see what the time was.  I took several short breaks during this that I would not have last year.  Daniel was sick as a dog and I was feeling pretty good.  I just pressed and did not push really hard.  I wish I had time to look this one up before I did it today.
Just found this.  WOW have things changed in a year plus.  I did this in June of 2010. Over a 3:30 second pr.  And I was not pushing as hard as I could have.
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.

Stationary Bike

Stationary Bike 30 min 90+ rpm's

KB Swings, SDLHP, Weird Pull-ups, Burpees

3 Rounds for time of:
30 x 45lb KB Swings
10 x Pull-ups on the stairs on my in-laws deck.  So to hold I had to pinch grip no round surface.
30 x 45lbs SDLHP
1 min rest
After the third rest I did 30 Burpees
Splits:
1 - 2:48
2 - 2:46
3 - 3:04
Total Time with rests - 10:37
Burpees Split - 2:13
Total Time with rests - 13:50
Did this at my in-laws.  I did not have a pull-up bar and I figured doing them under the stairs on the deck would add a level of difficulty.  I was right.  My grip for some reason is a little on the low side and the KB swings fatigued it a bit.  I could not grip the stair tread other than an overhand pinch/squeeze grip.  This further fatigued my grip.  I could only get 5 in a row before I had to drop.  I was tired after the WOD though.  It got my heart rate to 160 after 30 seconds and 120 after 3 min.  Satisfied for an on the road WOD.

FARTLEK, BENCH PRESS

5 mile Fartlek with the kids, Riding a bike with a seat that was too short.  My legs are on fire!

Bench Press
5 x 135
5 x 185
5 x 205
5 x 215
5 x 225
2 x 235 Again the most I have done for a very long time.
10 x 135

Did this 2/16/12 Back Squat

Squat = all squats below parallel
135 x 6
205 x 5
215 x 5
225 x 5 last rep went pretty much to the floor just to test the waters.
235 x 3
255 x 3 Belt
275 x 1 Belt
135 x 6

I don't do heavy squats enough but with my back I have to be careful.  My blog is not working and it won't search for workouts.  Just got the Blog to search and found a WOD last year (March 22nd 2011) where I did 265 at the end of a long workout of increasing weight of 3 different squats for 5 sets of 1 rep.  OVERHEAD- 125, FRONT SQUAT - 225 AND BACK SQUAT - 265. I know I can go higher, this workout was very rushed and I was just wanting to get something heavy in.  Daniel had done this earlier in the day.  I am happy because I had no real plan other than to try and go heavy and of course I can't remember what my pr is since starting Cross-fit.  So to do 255lbs 3 times with not very much trouble I am pretty happy.  275 did jump on me and being by myself and in a hurry I just called it quits and glad I did.

Lunges 45lb plate, Ring Dips

AMRAP in 12 min: 4 rounds, yes I am a pansy
30 x 45lb overhead lunges, 15 right leg, 15 left leg, alternating legs, arms must be locked out and knee must touch ground.
15 x Ring Dips

Rounds
1 - 1:48.65
2 - 3:44.51
3 - 4:00.53
4 - 2:25.38 @ 11:59

The only thing good about this WOD today is that I was in gym and got one in.  The girls were home and I had a few things keeping me from getting home.  By the time I got to the weight room I was I just wanted to be home.

Deadlifts, Double-unders

3 Rounds for time: 5:58
10 x 275lb Dead-lifts used belt
50 x Double-unders adapted to 100 singles
Rounds
1 - 1:28.25
2 - 2:16.35
3 - 2:13.94
Total time - 5:58.54
 As usual I was scared of the dang Dead-lifts. I wore the belt for those. I felt decent on them. I struggled getting in a rythm and felt a bit to loose at the end of round 1 and at the start of round 2 I tightened up and drove hard and the first few reps were solid. I broke concentration and suffered. Last round I pulled the belt a notch tighter and tightened up and drove hard and hammered through all 10 with out breaking it up. Single jumps were about as good as I have strung together. All 300 were unbroken. I wish I could do double unders. I hate adapting WOD's and going head to hear with Daniel. We are comped active with each other but adapting sucks.

HSPU, Pull-ups, KB swings, Sit-ups, Burpees

For time: 14:11.01
30 - Hand Stand Push Ups
40 - Pull-ups
50 - KB Swings 1.5 pood
60 - Sit-ups
70 - Burpees
Splits -
1 - 1:15.61
2 - 1:42.76
3 - 1:46.50
4 - 2:08.74
5 - 7:17.40
Total Time: 14:11.01

Daniel and I talked tonight.  Last week seemed to kick start us both.  I am feeling better as well, overall body wise.  I have been doubling up my vitamin the last 3 weeks.  It took a while but I think it made a difference too.  I am going to go one more week on the double up then go back to 1 a day.  Today actually felt pretty good.  I did not push to my limit but worked pretty dang hard.  I was at 160 heart rate after 1 min.  So I know I was up there.  That being said I pr'ed by roughly 4 and 1/2 minutes.  Now I did adapt on the hand stand push ups doing incline push ups with my feet up on our highest vert. jump box.  I wore my weight vest (thanks again Daniel) so 23lbs heavier.  Daniel and I finished together here which gives me hope that we were pretty similar.  He was actually a bit ahead of me.  Again this was a great WOD for us to do together.  We both broke up the HSPU's and I broke up the Pull-ups and Daniel did not.  Daniel broke up the KB swings and I did not .  Daniel broke up the sit ups slightly and I did not.  I broke up the Burpees just a bit and Daniel did not.  We were together going into the Burpees and Daniel pulled away.  He was only 2 up on me about halfway through and then dropped the hammer.  I think probably 15 or so up on me by the end.  Thanks for the encouragement brother.  I have to get better at the burpees they just slow me down so much.   Happy with the PR however I did it in April of 2010 which was at the end of my second month in Cross Fit.  So I guess I have to take the good with the bad.

LAST TIME

WEDNESDAY, APRIL 28, 2010

HSPU/Pull ups/KB swing/Sit-ups/BurpeesFor time:

18:36
30 Handstand push-ups, Adapted a little today here did almost inverted push ups. Just less than full hand stand push ups.
40 Pull-ups Broke into 3 sets 20, 15, 5
50 Kettlebell swings, 1.5 poods = 55lbs
60 Sit-ups
70 Burpees Yea these sucked as bad as it sounded.
Just a few disappointments today. Wish I was on with the full hand stand push up. Because of being sick for a few days and being sick Monday night I did not push as hard as I think I could have. I rested a little more than usual. I was just a touch apprensive to get tossed backward again. Back has been hurting but yesterday no worse than usual and tonight seems to be no worse either. We shall see after tomorrows squats. Improvement over a few weeks back I no longer reach failure with the pull ups like I used to. I have my kip down pretty solid but either way no more failure and assists with bench or jumps.

Quick Bench Press

6 Sets
5 x 135
5 x 185
5 x 205
5 x 215
5 x 225
5 x 135

Got done with proctoring the ACT and only had 30 minutes till Anna's basketball game.  Did not have time for much.  Daniel did this one yesterday but went for 235.  I was very pressed for time and had rushed my sets early.  Being by my self I was not adventerous enough to try 235.  Crazy thing was I wanted it pretty badly.  225 went up easier than the 205 and 215.  The only rep I even struggled with was number 5.  This is a pretty big progression for the last few weeks.  I have not been able to do 225 x 5 times for about a year I think.  My shoulder had just been bothering me to much to work anything chest even push ups.  It was stiff and a bit sore today, but felt fine while on the reps.

"Rahoi"

At 3:30 I biked 5 miles with the kids for a hard workout.  Biked pretty hard in parts up hills. I also wore the new weight vest to see how much of a difference I made.  I definitely felt it.  I was sweating pretty good by the time I hit the weight room.

Complete as many rounds in 12 minutes:  6 full rounds, 12 Box Jumps, 2 Thrusters
12 - 24" Box Jumps
6 - 95lb Thrusters
6 - Bar facing Burpees
Round Splits:
1 - 1:08.01
2 - 1:35.90
3 - 1:54.86
4 - 2:19.99
5 - 2:07.59
6 - 2:06.55 at 11:12.90
Partial of 7th - 12 Box jumps and 2 Thrusters at 12 minutes

Daniel got a great short one for me this afternoon because I had to get going after the workout with the kids.  Thursdays are crazy for the family so I had to get out by 5:00pm.  Daniel and I both went to fast on the first round and paid for it.  I got a second wind after round 4 and moved pretty well.  I will say this, the second 6 minutes went way faster than the first 6 minutes.  We had thought about doing a short one with Dead-lifts and Double-unders.  Daniel warmed up with the dead-lift and his back got tight.  We both have been feeling to good to risk it today.  I did feel a bit unstable in my low back as I was doing the thrusters.  I just focused a little more and things plained out.  Good workout.  This is about the best I have felt in the last few weeks and I think I have worked harder.

"Tyler"

Five rounds for time of:
7 Muscle-ups subbed in 14 pull-ups STRICT
21 reps 95lb Sumo-deadlift high-pull
Rounds
1 - 1:47
2 - 2:50
3 - 3:13
4 - 3:12
5 - 3:19
Total time:14:22
Did 42 dips after WOD

Felt pretty good tonight.  Yesterday I hope has kick-started me.  We shall see.  Frustration tonight was that I did  not do muscle-ups.  I can do them but they shred my shoulder.  It just is not worth it.  I lost a bunch of ground over the summer and this fall after hurting my shoulder this last spring.  I did pull-ups strict.  I need to do these more often man they ate my lunch.  Having pull-ups yesterday did not help this either.  I did do some research and I guess I forgot.  The suggested sub for muscle-ups is 3 or 4 pull-ups and 3 or 4 dips.  I have shorted my self on this one.

"Desforges"

Five rounds for time of: 39:54
12 reps 225 pound Dead-lift
20 Pull-ups
12 reps 135 pound Clean and jerk
20 Knees to elbows

Rounds: 1 - 5:57.78
2 - 7:15.55
3 - 8:07.69
4 - 10:41.43
5 - 7:51.88
Total time - 39:54.33

Man today was a rough day. A little fella lost it. His family is a mess Dad in and out of prison both parents meth heads. I had to go in and be ready if he tried to hurt himself or someone else. He was screaming how he hated his life and wanted to die. I did have to step in once. I have had to do some rough things to restrain some kids but hearing the things he said and knowing how horrible his home is bored a hole in me. Man that got to me. On top of that my class is a mess to. I was not in this mind set tonight but thank goodness for Daniel. This is just what I need tonight. I needed to test my limits today. We took our time and had patience. This one took me to the edge of fatigue. I was struggling to focus and I was getting very dizzy. Daniel was to. We were stroke for stroke rep for rep together on this one. I pulled away late but he caught and passed me at the end. I was super happy I stayed under 40min. Thanks Daniel! I am exhausted and shaky but man that was awesome.

Ronny Mac Heart Attack

Five rounds for time:
5 handstand push-ups
10 jumping Jack push-ups
15 Fireman Body Squats
20 Burpees
25 sit-ups
30 high-knees
35 Butt-kicks
--One minute Rest--
Splits
Rd 1 - 4:42.83
Rd 2 - 5:55.94
Rd 3 - 6:55.68
Rd 4 - 5:25.36
Rd 5 - 5:35.14
Total time (including rest periods) - 32:28


Did the first 3 rounds with my new weight vest.  I weighed it a few days ago.  It sits at 23lbs.  The title of this is appropriate.  I thought I was going to die after round 2.  I wanted to keep the vest on through at least 3.  Jen was not here so I had to squat the girls.  So my squats were considerably lighter than Daniels squats (sorry jenny).  The JJ push-ups were miserable with the vest on. I was unable to do the Hand stand at the house so I had them elevated about 3 feet up for those.  Awesome workout Daniel.

Massive Tire Flips

40 x Tire Flips for time:

Split

20 flips - 3:06

20 flips - 4:10

Total time - 7:17

Today was my off day but I have to take the kids on a Fartlek tomorrow.  Wanted to get something in.  I did not want to go to hard and put myself in a hole for recovery.  I would have loved to have done this side by side with Daniel.  I really have never flipped the tire more than 2 or 3 times to get it ready for the kids in a workout. It was kind of fun and just what I needed.  I would love to know how much they weigh.  Did a down and back on the gravel behind weight room.  Emily did this one with me using a tiny tire.  I need to get by a tire shop and find some used tires for the girls I think this would be a great one for them with a bit bigger tire than she used.  Talked to Miller tonight and he has suggested a couple of variations that I would like to try with this type of WOD.  Would be great to do with Daniel.  

Did this one with Emily we had a good time.  She needs a bigger tire for sure.

Push Press, 5 Ball Slams, Sled Pulls

As many rounds as possible in 8 minutes of:
3 Push Press
5 Ball Slams
*for push press use between 185 - 225 lbs - USED 185lbs
*for ball slams use between 40-60 lbs - USED 40lbs Daniel stuffed 2, 20lb med balls in a sack.  Worked well.
then...
6 x 25 yard prowler pushes w/ 180 lbs - Did Sled pulls here with 180lbs
*rest 90 seconds between efforts.

Rounds in 8 min
1 - 36.62
2 - 1:02.14
3 - 1:16.14
4 - 1:08.49
5 - 1:19.52
6 - 1:05.26
7 - 1:25.53
Finished 7 Rounds in 7:53
Headed to bar and as Daniel picked his up time blew.  He pulled about 8 to 10 seconds ahead of me by the end.  It is funny how long 8 minutes felt here.  Just a solid amount of time for this one.

These were heavy push presses.  I am going to say mine stunk today.  Did not feel great nor was I feeling like I was finishing with good extension.  I was just trying to get them done.  By round 4 my left wrist was having a hard time holding the weight.  I had to break up 3 reps that is pathetic.  Some how I tweaked my neck on the right side.  Currently it is killing me.  I think the weight was just a bit to much on the heavy side.  Oh well I did it .

We rested 10 minutes and then did sled pulls with 180 lbs in the gravel behind the weight room.  These were awesome.  Worked out perfect.  As stated you were to take 90 seconds rest.  This worked out just perfect.  By the time Daniel finished and I was strapped in it was pretty close to 90.  We kept recovery on Daniel so we could stay even.  Man this was fun.  The first few went smooth and then by 4 it hit both of us.  I love these kind with Daniel.  We just fire each other up and drive.  Probably my most favorite workout in the last few months.  Thanks Daniel.  AWESOME WOD!

"Elizabeth"

21 - 15 - 9
135lb Squat Cleans
Ring Dips

Rounds
1 - 5:48
2 - 6:06  - Took one minute rest before starting this so maybe a 5:06?
3 - 2:36
Total Time - 14:32

I love these workouts.  My back has not been hurting but just not feeling right.  On set one by right glute deep in, bit and hurt by rep 3 or 4.  Felt better by rep 15 or so.  Back felt very tight and on the edge of going.  I am typing this several hours later and back seems ok but stiff and sore.  Legs are shot they are sore all over.  Hips and tail end are sore.  Not sure if last time I did full squat cleans.  Looks like I did the workout early on when starting cross fit.  Man something has happened.  What the heck I went from 8:32 in June of 2010 to 14:32 today.  I just don't understand what is going on.  Either something is wrong or getting old sucks.  The only thing I can figure is that I really did not go into this with intensity.  Went into it with more of the lets just finish it.

Last time - Not sure if these were full squat cleans I do not state that.  Today's were all A to G!

Just found this again my Blog is not finding things on searches.  However I am still slower.  Did this one last January and I state that I was doing full squat cleans.  Still 4 minutes slower here!  What the heck!!!!!!!!

THURSDAY, JANUARY 20, 2011

1 = 4:02.47

2 = 3:51.14
3 = 2:37.18
TOTAL = 10:38.78
Good day to day. The time on this one is miserable but Daniel and I did this one after the Cross Fit total. So two firsts today. First of all I have never done the total because of my back and never have I done two workouts in one day. So I have to take the good with the bad. Last time I was 8:32 over two minutes faster last time. Daniel and I did full squat cleans. Not sure that I did full squat cleans last time. Both Daniel and I were way slower today. I did wear the weight belt for this one since we had so many squat cleans and I had just done squats and dead lifts in the Total.

MONDAY, JUNE 14, 2010

Time: 8:32

Workout went great as RX'd. Despite back hurting pretty bad the last few days I strapped the belt on tight and went for it. Seemed to do just fine. Daniel and I were in sync the whole time. This was awesome to push each other. Daniel pulled away on the cleans last round and finished about 30 seconds ahead of me. Funny how fast that 30 seconds moves. Even better Andy Love was in today. So the three of us were on at the same time.

Jen and Jenni went at the same time. Jen did 45 lb bar, and did ring dips with a bench to rest toes on similar to pull up set up. She finished in 6:20. Nice to work out with my wife I hope she starts to get addicted as I am.

Kettlebell Swings, Pull-ups

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
KB Swings 2 pood - 70lbs, had to use dumbell
Chin Ups
*Russian Swings - did standard KB swings Splits
10 - 37.66
9 - 46.31
8 - 50.85
7 - 51.49
6 - 48.46
5 - 56.54
4 - 41.55
3 - 30.66
2 - 19.50
1 - 15.74
Total time - 6:38
Right after we finished we went in the gym and ran from gym down hall and did 6 x 60 meter sprints with 90seconds rest. Had a great time with these. Did not time them. My grip was fried after the first set of swings an pull-ups. Not sure why other than I held it by the top to help my position for my back. I struggled from there on out. I could barely hold on to the bar after round of 8. I just slowed down and did a slightly more strict style pull-up. Grip was an issue even round of 1. Strange stuff grip is rarely a problem.

Workout by Bayless

For time:
10 exercises 30 seconds rest between
 50 Grasshoppers
50 Body Squats
50 Scissor kicks
50 Push-ups
50 Jumping-jacks
50 Crunches
50 Superman's
50 High knees
50 Bicycles elbows to knees
50 Burpees
 Splits
1 - 27.22
2 - 53.52
3 - 23.46
4 - 40.51
5 - 41.67
6 - 28.07
7 - 46.06
8 - 18.72
9 - 18.55
10 - 4:02.12
Total time - 13:32.19
Needed something and Daniel and I want to stay close on workouts.  Solid at home WOD.

Front squat, chest to bar pull-ups

7 Rounds for time: 13:12
7 - 165lb Front Squat
7 - Chest-to-bar Pull-ups
Rounds
1 - 48:40
2 - 1:20
3 - 1:37
4 - 2:35
5 - 2:32
6 - 2:20
7 - 1:57
Total time: 13:12

 I am shot I hope this one did not push me over the edge. I fell to pieces after round 3. My knees have been killing me all day. Not sure if it was sand bag this morning or filthy 50 yesterday,or both but I am toast. Tomorrow will be a rest day. I am starting to believe I need to make a change in my vitamin intake. I don't believe the multi vitamin is getting it done. I am also thinking I need to pull in the fish oil. I have only been 39 for just over a month but it has been a rough start ;-). I have made the decision to be more consistent this year and have done better but that will be tough this spring. Daniel and I were very consistent last spring. I hurt my shoulder bad last spring late and effected my training all summer and fall. I could not even do push ups this fall. I set a goal of pistol squats and muscle ups by last June. Got the muscle ups then shredded my shoulder. I still have not got the pistol squat. Just some thoughts for the next few months. I reall want to hit my 40th birthday next Dec. in the best shape I can possibly be. Thanks for cheering me on and keeping 1st mile = 17:36 2nd mile = 16:39 Total time = 34:15 Average mile = 17:08me going tonight coach B.!

AM WOD Walk 2 miles w/ 50lb sand bag

Splits
1st mile = 17:36
2nd mile = 16:39
Total time = 34:15
Average mile = 17:08

Daniel came over this am and we hit this at 6am. I figured 15min miles would be slow. Man I was wrong. Either I was dragging or we really just could not go much faster. This was our first time on this one so we at least have a base line. We walked my drive up around the Long's field and back. Should be a good fat burner. Temp was in the high 20's low 30's.

Filthy Fifty

For time:
50 Box Jump
50 Jumping Pull-ups
50 Kettelbell swings @ 1 pood = 35lbs
50 Walking lunges
50 Knees to elbow
50 Back extensions
50 Push press @ 45lbs
50 Wall Ball
50 Burpees
50 Double unders - subbed in 100 singles

Splits
1 - 2:09
2 - 1:01
3 - 1:27
4 - 1:16
5 - 5:43
6 - 1:12
7 - 1:32
8 - 3:24
9 - 7:25
10 - 1:18
Total time: 26:31

This is crazy! This is my second slowest time. 4th time doing this. I don't understand what is going on. I was faster than this my first time doing this when I was just starting and was in bad shape. I just don't get it. I am pissed now I will pr the next time I do this. I am tired and as usual I am drained but I am also pretty fired up.


Previous times:
7/6/11 = 33:42
12/15/10 = 23:30
4/16/10 = 25:54

Power Clean, Pull-ups

15 minutes - 1 set every minute on the minute.
2 x Power cleans @ 80% of 3 rep max. 160 pounds
5 x Chin-ups
Complete 2 Power cleans and 5 chin-ups each minute on the minute for 15 minutes.

Got this from Crossfit Football. My blog is not working, I could not search and find any cleans of any kind and there are tons. I think I found my best 1 rep so I guessed my 3 rep off just a bit less at 80% of 200lbs. So 160 lbs for the workout. I have no idea if there is any difference in a chin up or a pull-up. I just did pull ups to my neck as my usual. Decent workout. Pretty easy I was getting a bit fatigued by the last 2 rounds but not bad. I was just a bit worried about my back from the number of reps. 30 power cleans and 75 pull-ups. I did not do full squat cleans because I am still feeing a pretty steady level of fatigue from this past week.

Bench Press Bayless style

135 x 10
185 x 5
205 x 5
215 x 4
225 x 2
235 x fail
205 x 5
205 x 5
185 x 5
155 x 5
135 x 10

This is my 5th day in a row. I am shot. My legs are progressively getting more and more sore. I am just now starting to stiffen up 2 days later. I won't see Daniel for three days do we got one into day. My chest was still toast from Sunday's WOD. I hope tonight worked some of that out. I am taking tomorrow off. I will just be on the bike with the kids for a Fartlek. I hope this will pull my legs out of what I have done to them. Solid WOD today. I was not happy with the heavy sets but I never bench press so I have to take the good with the bad.

Jump rope, hand stand walks

5 rounds
50 - jump rope, hand stand walk
40 - same
30 - same
20 - same
10 - same
Doubled jump reps, H.S. walks are number of steps.
Splits
1 - 2:50
2 - 3:23
3 - 2:20
4 - 1:40
5 - 49.99
Total time - 11:05

Today I sucked it up. Jumps stunk, right toe kept getting caught. I tripped up more tonight than I can remember. Hand stand walks were about the best they have been. Still stunk. I changed the rope out and things were a bit better.

Back Squat, Ring Dips

21 - 15 - 9
225lb Back Squat
Ring Dip
Rounds
1 - 6:03
2 - 7:18
3 - 3:23
Total time: 16:46

Wow for me this was a bunch of reps for 225. Daniel said that he knew I would be way happier with the WOD if I did not scale down. He was right I even mentioned scaling before we started. The reps went smooth. Don't get me wrong I worked my tail off to get them. I think staying with 225 made me slow down and go deep. Every rep was way below parallel. Very happy with today. By the last rep I know I was close to done. I had really concentrate on form to ensure my back was ok. Thanks for pushing me brother.

Wallball, toes-to-bar

5 Rounds for time: 5:42.15
12 - Wallball shots 20lb ball
12 - Toes-to-bar

Rounds
1 - 44.66
2 - 48.24
3 - 1:12.63
4 - 1:35.67
5 - 1:20.95
Total time: 5:42.15

Long day and I was not going to get one in. Again it seemed like Daniel and I are linked. He did not get back until 9. If he had been any earlier I would not have been able to get in. Thanks for calling brother. We did this one because we knew it would be fast. I am still fried from yesterday's. My chest is toast.

KB Swings, Bench Press, Body Squats, Butterfly Sit-ups

4 rounds for time : 27:38
40 - KB Swings 45lbs
40 - Bench Press 95lbs
40 - Body Squat
40 - Butterfly Sit-ups
Round Splits
1 - 5:09.03
2 - 6:47.82
3 - 7:53.89
4 - 7:48.57
Total Time - 27:38.31
About 20 min after WOD I met the girls and we played basketball for about 30 min. We had a great time but this pretty much finished me off.

Put this one together this morning. It ended up being much tougher than I had planned. I am sure I could have pushed harder but I can't guarantee that. I was shot when this was over. 160 reps of everything put together a solid workout. Everything was unbroken but the bench press. I was trying for sets of ten by the end and was able to do it until the end. I had to finish the round with a set of 5. I am exhausted.

Pull-ups, Dumbell Deadlifts, Push-press

20 minutes AMRAP
10 pull-ups
6 Dumbell Deadlifts 70lbs, supposed to be 5 reps at 75lbs. No 75's or 80's, so I got the 70's
and added a rep.
8 Push-press 135lbs
Rounds
1 - 1:07
2 - 1:39
3 - 2:04
4 - 1:43
5 - 2:04
6 - 2:09
7 - 2:39
8 - 3:01
9 - 1:43
10 - 1:37
Total 10 rounds had about 10 seconds left before the 20 min.

I know I could have done more rounds but this was my 4th day on and I lost fire and concentration a few times. I was also worried about the dead lifts. I had to go so far down to get the dumbells to the floor. I did these really slow just to be safe. Everything was unbroken. I was tired heart was up but I know I could have gone faster.

Tabata tire slams, burpees, tire slams

Tabata 8 rounds of each exercise 20sec on 10 off
Tire slams
Rest 1 min
Burpees
Rest 1 min
Tire slams

...........1...2...3...4...5...6...7...8..
Tire.......16..14..14..14..13..13..13..13.
Burpees....7...6...6...6...6...6...6...6..
Tire.......13..13..13..13..13..13..13..13.

Both Daniel and I are exhausted. We always seem to go to tire slams when we get like this. I was glad for this one, great idea Daniel. Daniel said I went white on my last set of burpees. Those things just hammer me. I think I got my money's worth today. Thanks Daniel.

Stationary Bike, Dumbell Curls

30 min Stationary bike manual setting.

200 Dumbell Curls, 35lbs, sets of 20

Playing Mr. Mom again tonight could not get one in. Daniel did pull-ups on the min workout. I wanted to at least be similar for our recovery. I have done his WOD I think twice before. This was not equal but best I could do from home late at night. He got 171 reps if my math was right. At least I got a biceps workout. Arms burn and are sore but still not what they would have been with Daniels.

Deadlifts, push-ups

10 Rounds for time:
15 Deadlifts 135 lbs
15 Push-ups
Rounds
1 - 37.11
2 - 36.03
3 - 40.78
4 - 47.30
5 - 49.57
6 - 1:00.93
7 - 1:18.78
8 - 1:14.22
9 - 1:18.62
10 - 58.09
Total time : 9:21.43

Still very nervous about my back. Dead-lifts had been becoming one of my strengths speed wise. When Daniel and I decided to do this one it was with some apprehension. I did want to start working DL back into the WOD's. Thought this would be a good one with the light weight. I did enjoy this one. Daniel and I did this one side by side. I was being careful with the deadlifts and the push ups hammered me. All DL were unbroken and I could have gone faster but I am worried about my back moving again. I was toast reguardless.

Run 400, box jump, wall ball

For time:
Run 400m - subbed in 600m bike
30 - 24" box jumps -28" to 30" box
30 - 20lb wall ball
Splits
1 - 5:07
2 - 5:12
3 - 5:36
Total time - 15:56

Weather is so awesome I had to get outside. Even did wall ball outside and box jumps just inside the door. This was supposed to be 5 rounds but family was in town and I had to get home . I also was working on 1.5 hrs of sleep from getting grades put in the computer. Also my body is exhausted. I hope this means I am getting in shape because I am worn slick. I even changed WOD'S right before I started because I was pretty sure I did not have the steam for the other one. First round of this one I jumped off the bike and went for my first box jump and almost did not make it. Same on second jump. I was struggling getting my hamstring to fire on my left side. A few jumps in it got going and no more problems. I just slept for 14 hours and feel a bit better but still feel fatigue in joints and grip strength.

SDLHP, Run 800m

Three rounds for time of:

Row 1000 meters
Run 800 meters - Subbed in Bike and only did 800 instead of my usual 1200m.  Had to get the girls home.
Splits
1 - 2:47
2 - 2:37
Round - 5:24
3 - 3:05
4 - 2:34
Round - 5:39, 11:04
5 - 2:56
6 - 2:19
Round - 5:15, 16:19

This one went pretty smooth.  All rounds of SDLHP were unbroken.  I went at a steady even pace.  Probably could have gone a bit faster but with out Daniel pushing me I seem to be struggling with intensity.  Good to get one in.  I have been feeling very tired this whole week.  Not sure why.

Modified Fran

For Time:
21 Thrusters 95lbs
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups
6 Thrusters
6 Pull-ups
3 Thrusters
3 Pull-ups
2 Thrusters
2 Pull-ups
1 Thrusters
1 Pull-ups
Splits
1 - 1:45
2 - 3:37
3 - 3:20 - Running time 8:44 - First time I did Fran, May 26th 2010 - 7:35 I guess I need to take the good with the bad. 
4 - 2:33
5 - 1:59
6 - 55.82
7 - 51.82
Total Time - 15:05
Should not be two unhappy with this. I intended to do Fran but just go at a slow steady pace. For some reason I am very fatigued and very unmotivated. I did the round of 21 unbroken and I was satisfied with the split. Then the wheels came off I could not string the next two rounds together on the Thrusters. No idea why. I was so frustrated with how things were progressing I decided to add a few more rounds. That is when I added the round of 6 then to 3 then 2 and then 1. I still am in disbelief as to how slow this was and how bad I hurt and panzied out. I did this with the focus of at the end of the month doing the Burpee / Thruster workout. One minute a round start round with 5 Burpees and then as many 135lb Thrusters in the remaining part to the minute until you hit 100 Thrusters. I have wanted to do this since I first saw it. I hate thrusters but man they work a person. Just seems like a challenge I would like to face. I would like to hit it at the end of the month then hit it again in May or June. I hope to be back in a more solid shape by then. I have contemplated only doing 50 the first time.

Pull-ups, Push Press, SDLHP

For time : 6:36
10 muscle ups = subbed in 20 pull-ups
100 Push Press 75 lbs
100 SDLHP 45 lbs

Splits
1 - 27.97
2 - 3:14.88
3 - 2:54.03
Total time - 6:36.88

Had a crap day. Had tons of stuff to do school starts back tomorrow. Was going to start with rotating tires then change Jen's back breaks. I found out after several hours of battle that I needed a special tool to not only compress but to also rotate the part to reset for the breaks. Thank goodness for Josh he drove up after work and brought the tool. What took me all day fighting with we were done in 35 min. Got finished at 9:00pm. Thanks Josh.

Daniel got me in tonight. I am glad he called. I was so mad about the breaks I did not want to do anything. This was a great one. I wish I could do muscle ups with out them killing my shoulder. Thanks for getting me in Brother.

Did not get a workout in on the 31st which I had planned. The workout I did on the 30th hammered me. All the travel was taking its toll on my back too. I just could not seem to get motivated to get one in. My torso was fried. On the 1st we were coming back from Branson and getting shopping done in Spfd. By the time I thought I could get something done it was 9pm.

Pull-ups, KB Swings, Push-ups, Jump rope, Crunches

For time:
50 - Pull-ups on moving tree branch
100 - KB Swings @ 45 lbs
200 - Push-ups
300 - Jump-ropes singles
400 - Crunches
Splits
1 - 4:15
2 - 5:01
3 - 11:51
4 - 4:12
5 - 4:19
Total - 29:40

Could not drag my hiney out of bed this AM to get in a workout so I had to make one up at the in laws. I hate doing pull-ups on that branch. The branch is thick and moves like crazy. I took a nap before I did this and felt like dirt during the WOD. Every exercise was broken like crazy. Not very happy other than the fact that I will have tied the second highest month of the year after tomorrow. This fires me up because I promised my self I would start earlier this year. When Daniel gets back he and I should be pretty consistent during the weeks to come I hope. Things are going very well with Master Carver. Looks to be ahead of schedule. What a blessing for the new year.
Fasting seems to be going well. 17 hours today. I woke up at 193lbs, 5 lbs down from last week. My goal is to maintain my workouts and strength but to get my weight to low 180's my goal weight is 178lbs or below 180. This is going to be tough.

Stationary bike, Push-ups, Crunches

16.5 min Stationary Bike Interval setting. 85+ rpm's
100 push-ups
500 crunches

Spent all day cleaning garage, taking Christmas lights off the house and changing the oil in the truck and van. Was not able to get a good workout in. I got a 19 hour fast today. At at 1:30 just a little then ate at 5:30 dinner. Started fast at 6:30 tonight did not exercise until 9:30. I am posting this at just after midnight and I am dang hungry.

Stationary Bike

AM - 1 mile bike with Jen, Kyle and Jasmine. Holy cow this was like a 3 ring circus. After I dropped the two off at the house Jen and I went another 2.5 miles, so total 3.5 for the AM.

PM - 30 min Stationary bike, Interval setting average 85rpm plus.
500 Crunches

Back seems to be doing better today even with traveling. Yesterday's WOD seemed to help. Fasted 21.5 hours today. Only had a large coffee on the way home. Broke fast at 5:30pm last bite at 6:30. Weighed at about 10pm and was at 193. The fasts the last 2 days have gone pretty well. I have not struggled. I woke up this AM and my stomach growled. This made me nervous that I was not going to make it. I seem to be feeling better.

SDLHP, KB Swings, Push-ups, Body Squats

AM - 4 mile bike w/ Jen

PM
10 Rounds for time:
10 SDLHP @ 45 lbs
10 KB Swings @ 45 lbs
10 Push-ups
10 Body-squats
Rounds
1 - 54.76
2 - 1:05
3 - 1:10
4 - 1:07
5 - 1:08
6 - 1:03
7 - 1:14
8 - 1:08
9 - 1:10
10 - 1:02
Total time - 11:06

Back still pretty sore. Did this in Boo and Terry's garage. Got a decent burn from this one. I did not get any crunches in today. Not happy with that. I have not been feeling good lately and I have attributed this to putting on 10 plus lbs over Thanksgiving and a few more over the last few weeks. I hit 198lbs this last week. I had been down to 183 this summer and stayed at roughly 185 all fall. I have to get back on a good diet. The last few days I have been back on the 16 hour fast. Today I fasted for 21 hours. I felt good even doing a workout. I think I can tell I need a protein drink. I had some sugars for dessert tonight. I am going to try a long fast tomorrow too if I can. In the next few days I am going to try and hit a 24 hour fast. I almost feel like I just need to reset the system. And of course get off the sugars.

Pull-ups, front squats, sit-ups butterfly's

3 Rounds for time:
20 Pull-ups
10 Front Squats 135lbs
30 Butterfly sit-ups
Rounds
1 - 2:11
2 - 2:43
3 - 3:18
Total time - 8:13

Just wanted to get one in today. Back is still pretty sore. I chose the front squats because they have not hurt my back in the past. About 15 min after my back started to hurt. I am posting this 9 hours later and my back is killing me. I guess I am hurt worse than I thought. I hope with all the traveling I don't make this worse. I am going to have to stay away from anything that puts pressure on my back for the next few weeks.

Tire Slams, Sit-ups, Body Squats

5 Rounds for time : 9:40
10 - RT side slams
10 - LFT side slams
20 - Sit-ups Butterfly's
20 - Body Squats
20 - Sit-ups Butterfly's

Splits
1 - 2:00.61
2 - 2:00.05
3 - 2:00.58
4 - 1:51.53
5 - 1:47.46
Total time - 9:40.23

Hurt my back pretty good yesterday. Had a rough yesterday and today. Good news that less than 24 hours later I was getting it to move when stretching. Promised myself I would not miss because of my back unless I just can't move. Got in today for a home made version. Tire slams are my stand by. I mixed those with situps and body squats for my WOD. Got it done feel great. The splits are proof that the warmer I got my back the better things went. Super happy with today. For me this just proves how much work I have done and how much better I am. Big thanks to my boys for getting me into this and changing my health for the better. I know I am still going to have bad days and like I learned yesterday I am still in need of being cautious. As good as things have gotten I need to be careful. It was the deadlift that got me and every WOD I do with them in it I am scared. This is a good lesson that I am right to be cautious.

"ADAMBROWN"

"ADAMBROWN"Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Not a good day. I felt great going in. Ready for a hug Pr. Then the crap started happening. During second section of wall ball in round 1 my watch stopped. I was on number 7 or 8 on power cleans before i realized the stop. Then got to dead lift on the second round and on rep 8 my back shifted big time. This drives me crazy for several reasons. DL scare me everytime i do them, i was being crazy careful making sure I was not rushing the movement, so even being careful i hurt my self. Also the fact that I stopped mid work out and did not finish. I can hardly remember a WOD that I had to quit. I figure I am in for a rough few days.

Stationary bike

Stationary bike
Fat Burn setting
30 minutes 80+ rpm avg

Squat clean thrusters, pull-ups, GHD'S

3 rounds
5 x 135lb squat clean thrusters A to G
10 x pull-ups
20 x GHD's

Splits
1 - 1:39
2 - 3:31
3 - 4:24
Total time - 9:35

12/19/11 Stationary Bike

60 minutes stationary bike.

30 minutes fat burn 80 plus avg.
30 minutes self adjust levels 4 to 8.

Forgot to post this so have to back date. Took girls to piano so did not get in to the weightroom. I need to be on this more often but I don't like missing crossfiting. Need to get back on the diet.

Tire slams, GHD'S, push-ups, KB Swings

Dad
3 Rounds
20 - RT side tire slams
20 - LFT side tire slams
20 - GHD'S
20 - Push-ups
20 - KB Swings 1.5 pood
Anna
3 rounds
10 - RT side tire slams
10 - LFT side tire slams
20 - Incline sit ups
10 - Push-ups
10 - KB Swings 10 lbs

Dad splits
1 - 3:08.72
2 - 4:01.27
3 - 3:50.86
Total time - 11:00.85
Anna splits
1 - 2:59.93
2 - 3:48.13
3 - 2:59.21
Total time - 9:47.27

Bench press 10 sets of 2 one min rest

1 - 135
2 - 145
3 - 155
4 - 165
5 - 175
6 - 185
7 - 195
8 - 205
9 - 215
10 - 225

Got intrupted tonight so I rushed this and was not planning on doing it in the first place. Struggled with 215 and 225 more than I should have.

"Nutts"

"Nutts"
For time:  25:22
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders = Subbed in 400 singles
Run 400 meters with a 45lb plate

Exercise Splits
1 - 24:08
2 - 28.99
3 - 2:32.01
4 - 2:44.65
5 - 6:35.98 = was at 12:45 total time
6 - 12:37.23 = would have been way faster with out the interuption.
Total Time =25:22.94

Have not done a big one in a while.  Daniel and I were in tonight.  That was great.  We decided to do a long one.  Both of us I think were needing one.  I have been hiding from this one for weeks.  Still had a huge PR.  Wall Balls went well.  Flew through the Dead Lifts.  I do think the Hex Bar helps.  It started to pour down raining and lightening as we headed out for the 400 meter 45lb plate run.  A car pulled up and the girls were in the weight room so I had to wait so I knew they were ok. I lost at least a minute here.  I circled the fence and came back by the weight room.  I then headed back out when I saw the car was gone.  I am pretty sure I went to far but rather go to far than too short.  I walked the whole time until the last 100 plus meters.  I then broke into a run.  Daniel met me and came in with me.  I got fired up when he yelled lets step on this things throat.  For some reason that fired me up.  I am happy with this huge pr but I know I could have gone faster.  Thanks for getting in Daniel and the workout.  I thought I was tired but I am really feeling the workout now.  Kind of a delayed fatigue.  I feel it in my arms and in my legs around the knees.  Holy cow I just did the math and was looking at last times effort.  I remember walking the entire 400 meters and did it in 4:45.  I must have gone way over 400 meters and been walking around waiting for the guy to leave.  Man that hacks me off now.  I would love to see where I would have been because I was ready to fire on that 400. 

Friday, December 24, 2010

"Nutts"

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

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

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

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

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

Row 250 meters = sub. In SDLHP, 25 Push-ups

AMRAP in 20 min: 10 rounds
Row 250m- subbed in 25 SDLHP
25 - Pull-ups

Rounds
1 - 1:01
2 - 1:15
3 - 2:04
4 - 2:01
5 - 2:15
6 - 2:40
7 - 2:41
8 - 2:31
9 - 2:02
10 - 1:23 - 19:58
20:00

Stationary Bike

30 minutes stationary bike
Fat burn setting average 90 plus RPM's

Today was supposed to be a day off but I am going to have to miss Tuesday because I am helping coach wrestling so I will have to miss. I need to get on the stationary more often. Weight is back up again 193lbs. Also need to get back on the crunches. Back is pretty sore from yesterdays WOD. Good part of that is that it is not sore like my regular pain sore. This is muscle fatigue. That fires me up a bit because there was potential to hurt with the exercise that I did.

A to G squat clean finish movement w/ thruster, pull-ups

5 Rounds for time
10 - 105lb A to G squat cleans finish movement with a thruster on way back up.
10 - Pull-ups

Rounds
1 - 1:38
2 - 2:49
3 - 2:49
4 - 2:51
5 - 2:16
Total time - 12:24

Wanted something quick after the ACT today. I have been wanting squat cleans and any time you do a thruster you get a good workout. So I combined them today. I can only guess the 300 body squats from Thursday are still effecting me. This WOD hammered me. I was shot when I finished. I was going to go with 135 on the clean-thrusters then thought better. Man I am glad I did. I would have been very frustrated if I had. I really concentrated on going as deep as my body would go on the squat cleans and on the upstroke into the thrusters I finished high and pushing head through to fully finish movement. I am sure the leg fatigue made this much more challenging than I think it normally would have been.

Hanging ring ext., Forward and backward rolls, Sots Press

Five rounds for time of:

5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Rounds
1 - 1:12
2 - 1:23
3 - 1:42
4 - 1:32
5 - 1:36
Total Time - 7:28

Actually got to do this with Daniel tonight.  Does not happen very often.  The rings were a bunch easier than I figured.  Fun new movement.  The rolls are what got me.  Daniel was flying on those.  The Sots press sucked as much as I thought is would.  Just have trouble with anything over my head like that.

Push-ups, sit-ups, body squats

For time:
100 push-ups
200 sit-ups
300 body squats

Rounds
1 - 1:04
2 - 1:16
3 - 1:20
4 - 1:22
5 - 1:32
6 - 1:50
7 - 1:55
8 - 1:57
9 - 1:52
10 - 1:45
Total time 15:57

I broke down the totals I to 10 rounds. Did 10 push-ups, 20 sit-ups, 30 body squats. Not bad today. I have been craving body squats and I got them today.

GHD, Pull-ups

25 GHD's
5 Pull-ups
20 GHD's
10 Pull-ups
15 GHD'S
15 Pull-ups
10 GHD'S
20 Pull-ups
5 GHD'S
25 Pull-ups

Rounds
1 - 1:19
2 - 1:54
3 - 2:15
4 - 2:15
5 - 3:05
Total time - 10:49

Afternoon fell appart as usual. Jen had to work and I popped up having a meeting. Meeting ran late and I had to get the kids fed and get back to the high school in 40 min. To work the book at a wrestling meet. Ahhhh. I worked out at about 7:30 pm. I am wanting some body squats but this one seemed to just fit tonight. I could have pushed quite a bit harder. Slowed down on the GHD's and I alternated grip on the Pull-ups. All pull-ups were unbroken until the last two rounds. Took much longer on the pull-ups tha I should have the last round. Still happy I got one in today.

Dead lift , hand stand walk

21-15-9
21 225lb dead lift
21 yard hand stand walk
15 225lb dead lift
15 yard hand stand walk
9 225lb dead lift
9 Yard hand stand walk

Rounds
1 - 1:28
2 - 1:42
3 - 1:13
Total time - 4:25

Needed something fast and for some reason even for the last few days I have wanted to do dead lift so this one fit perfect.  The deadlift was all strung together, and I was flying.  Probably the fastest rounds of dead lift I have ever done.  Perfect weight and once I was in the rythm I was flying.  Felt great.  Wish my back was at 100% I would love to see where my max for DL is.  They rounds were perfect I was burnt by the last round and sore for 2 days.  I still suck at hand stand walk, I did it as fair as I could.  3 to 4 steps on my hands then down.  I would step back to where I fell so I was sure I did the full distance on my hands.  Oh well I had to get the girls to piano. I was in and out in 20 min.

12/1/11 GHD Wallball, Wallball 2'fers

21-15-9 reps for time of:

GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Rounds
1 - 2:10
2 - 3:25
3 - 1:52
TOTAL TIME = 7:28

I hated this WOD.  Probably why I forgot to post it.  I could not bring the wallball out over my head so I only went back to a deep GHD and then came up for the throw.  Over the head put to much stress on my back.  I did move through these pretty quick but the motion was not done as per the workout.  I just watched the video again and they seemed to be throwing the ball very low so they pretty much came up with out it.  I still don't think it would have been a good idea with my back to touch the groud with the ball but throwing it early may help the upstroke.  The 2'fers I just flat sucked on.  Busted my self in the head/face many times, did singles and had to re-do more times than I want to relate.  I did get all the reps in but I was not happy with the effort or function.  Just a poop day and then I have missed the last 3 days.  This week is nuts too schedule wise.  I can not miss again!

SDLHP, Box jump, Push-up, Sit-ups, Jumping pull-ups, Back Ext., Dips, Turkish G-U

For time:  24:31
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps - screwed this up, did like burpee pullups.  Bar was above finger tips.  Had to jump to grab bar.  If done right this would be at least 3 min faster.  AHHHHH!
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms = 40lbs
Splits
1 - 1:04
2 - 1:49
3 - 1:07
4 - 1:20
5 - 4:31
6 - 1:05
7 - 3:11
8 - 10:21
Total Time - 24:31
Like I stated above I jacked up the jumping pull-ups.  Added 3 min and a bunch of fatigue un-needed.  The turkish get ups were killing me.  I did a few warming up with 55lbs.  It was heavy but not terrible.  By the end I could not get the dang thing off the ground.  I had to switch to 40lbs.  Probably could have done more but I did not want to chance it.

11/28/11

Complete as many rounds as possible in 20 minutes of:  6 rounds + 3 wall climbs

3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Number of rounds and splits
1 - 1:31.40
2 - 2:38.11
3 - 3:24.41
4 - 4:21.12
5 - 3:12.08
6 - 3:27.87
+ - 3 wall climbs

Interesting set up.  Some movements I have never done.  Had a good time with these.  The wall climbs were rough as usual and torked the back a bit.  The updowns got the back a bit too.  Over all a great workout.  Stephen Waldo did this one with me.  Great WOD.  Stephen did well.  I waited for him a few times to help keep him fired up and going.  I don't think I could have gotten a full 7th round even with out waiting for him.  Either way I was spent, and enjoyed the workout.  The Grasshoppers were fun.  I got in a rythm and rolled through them.

11/27/11 30 SquatClean and Jerks

Grace
30reps of 135lb Squat Cleans and Jerk

Sets of 10
1 - 1:48.34
2 - 3:21.61
3 - 2:58.37
Total Time - 8:08.32

Did this one with Daniel at 8pm Sunday.  Good to be in thanks coach.  Great quick workout.

The Bayless Thanksgiving Day Special Year 2

50 push-ups - 5 Jumping Jacks = :46.80
45 PU - 10 JJ = 1:54.10
40 PU - 15 JJ = 2:31.79
35 PU - 20 JJ = 2:12.99
30 PU - 25 JJ = 1:21.12 got some rest after 20 p-u's Jen called from walmart just before the sale
25 PU - 30 JJ = 1:35.75
20 PU - 35 JJ = 1:25.43
15 PU - 40 JJ = 1:06.10
10 PU - 45 JJ = :56.17
5 PU - 50 JJ = :40.20
TOTAL TIME = 14:38.52 over a minute pr

Did this around 10:30 on Thanksgiving night.  The girls were watching Dirty Jobs and I was doing this.  Jen was at Wal-mart fighting the crowds for some deals.  Did this last year with Jennifer in Boo's basement.  Her basement was loaded with cat hair.  I remember being in pretty bad shape by the end.  Did not get the abbs done that needs to change soon.  Still suck at push-ups need to start doing those and abbs again nightly.
Thursday, November 25, 2010
The Bayless Thanksgiving Day Special
Biked 5 miles with Jennifer.
Did this in my sisters basement. In St. Louis.
50 push-ups - 5 Jumping Jacks = 1:05
45 PU - 10 JJ = 1:39
40 PU - 15 JJ = 2:29
35 PU - 20 JJ = 2:31 Did 37 on accident
30 PU - 25 JJ = 2:11
25 PU - 30 JJ = 1:59
20 PU - 35 JJ = 1:13
15 PU - 40 JJ = 1:46 Forgot top hit split on time.
10 PU - 45 JJ = :56.84 fast because of hitting late on last one.
5 PU - 50 JJ = :56.1
TOTAL TIME = 15:53
Push-up total = 275
This had me burning early. I was struggling with fatigue on the push ups early. By round 2. Flew threw the jumping jacks. Good workout Coach Bayless. Jen did this one with me she was on the standard full body push ups till round of 25 push ups then she did adapted from knees.
Cashed out with:
100 Crunches
50 Butterfly sit ups
100 Right-Left-Center
500 Crunches
50 Butterfly Sit Ups
200 Crunches
TOTAL ABB EXERCISE = 1000

11/22/11 Thrusters and weighted pull-ups

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

1 - 5:40
2 - 5:09
3 - 4:05
Total Time = 14:55

Oh boy this one hurt.  I really took it steady and smooth on the work out.  Legs are still pretty sore the next day.  Not as bad as I have been over the last few weeks but pretty sore.  I did not adapt this one at all.  I was happy I did not adapt.  With this is the first string of three workouts I have done together since August.  Hopefully I can keep this string going.  That will be 2 months earlier than last year.

11/21/11 KB Snatch and Pull-ups

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood = adapted to 25lbs
Right-arm Kettlebell snatch, 1.5 pood = adapted to 25lbs
Pull-ups

1 - 3:54.81
2 - 4:28.70
3 - 2:57.30
Total Time - 11:21.30

Still getting back into the routine again.  Snatches kill my back and the back has been very sore for some reason.  I dropped down from 55lbs to 25 just to get through this one.  Good news was the pull-ups were flowing.

KB swings, SDLHP, Med Ball Squat Cleans, Push Ups

Planned 4 rounds made 2, I am way out of shape AHHH!
25 45lb KB swings
25 45lb SDLHP
25 20lb Med Ball Squat Cleans
25 Push-ups

1 - 3:58
2 - 4:43
Total time - 8:41

Holy crap I am out of shape!

Deadlifts, Sprints

FOR TIME = 2:49.72
9 Deadlifts 315 lbs
Sprint 50 yards Down and back touching wall to wall 2 times
6 Deadlifts 315 lbs
Sprint 100 yards Down and back touching wall 4 times
3 Deadlifts 315 lbs
Sprint 150 yards Down and back touching wall 6 times

1 - 22.09
2 - 12.48
SPLIT - 34.57
1 - 40.23
2 - 27.59
SPLIT - 1:07.82
1 - 29.69
2 - 37.64
SPLIT - 1:07.33

TOTAL TIME - 2:49.72

Had to do this later than planned.  Corey had a kid get stuck about 20 plus miles out of town and had to drive out there.  Got the girls back and cleaned up for Emilys concert tonight.  Her line went awesome!  Dad was proud.  Ended up going about 7:50 on this.  Went pretty smooth considering how I feel.  My jaw is jacked my entire body is hurting from Tuesday.  Still felt like I cranked on the dead lifts even taking it moderatly easy.  The runs surprized me.  I stayed on my toes and did not push super hard but ran and touched each wall for the down and backs.  Happy with todays effort.  Had the heart pumping for only being on for 2:49.  Thanks for the WOD Daniel it was just what I needed.

"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.

Pull-Ups
1 - 12; 2 - 12;  3 - 12;  4 - 12;  5 - 12;  6 - 9;  7 - 8;  8 - 8 Total Reps
Push-Ups
1 - 16; 2 - 16; 3 - 16; 4 - 16; 5 - 3; 6 - 6; 7 - 6;  8 - 7 Total Reps

Sit-Ups
1 - 16; 2 - 15; 3 - 15; 4 - 14; 5 - 14; 6 - 14; 7 - 14; 8 - 15 Total Reps

Squats
1 - 18;  2 - 19; 3 - 18; 4 - 18; 5 - 18; 6 - 18; 7 - 18; 8 - 20 Total Reps


Today was quite possibly one of the worst WOD's I have done in a long time.  Failure was eminent in all exercises.  Form was terrible.  I am not kidding when I say that my form and level of failure was equivalent to when I first started Crossfit.  During the second or third round of sit ups I was dry heaving.  Daniel was yelling keep it down and keep going.  Thanks brother.  I did but man it sucked.  Last year it took till January to be in the gym every day.  For 8 months I was dedicated.  Probably the longest and most consistent string of weight training I have ever had and I was in good shape.  I hope I can keep this going from now on.


Saturday, April 30, 2011

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.

Rows and Push press

For time: 7:48.29

Row 300 meters - subbed in 30 x 45lb SDLHP for all rows with KB
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

Splits
1 - 2:01.60
2 - 2:17.96
3 - 2:06.43
4 - 1:22.30
Total Time - 7:48.29

Daniel got me in today.  Great to see him and to get a WOD in with him.  These are good ones to do together.  We are pretty even on these exercises so we were together the whole time.  He pulled away as he usually does in the last two rounds.  His training has been very consistant the last two months.  As mine has not.  I felt good on this one but boy I can tell I am out of shape again.  My legs are my weak point and were shaking by round two in the SDLHP's.  I am sure my upper body is in just as bad of shape just have not tested it as much yet.  He has and will be spending a lot of time in KC with Carver.  So these times will be slim over the next few months but good to be together when we can.  Prayers out to the little man.  Hang tough C-MAN!

Tire Slams, towel pullups

6 rounds for time:

20 Right Side Tire Slams
20 Left Side Tire Slams
10 towel Pull-ups alternate top hand each round = Ok I forgot a towel and tried the rope.  Sucked.  Just did pullups.

1 - 1:38
2 - 2:27
3 - 2:36
4 - 2:56
5 - 3:17
6 - 2:59
Total time = 15:56

Again wow I am out of shape.  Yesterdays workout killed my legs I can hardly walk.  Either way I did get one more WOD in this month compared to this time last year. 

Wall ball, pull-ups

4 Rounds for time:
30 Wallball
15 Pull-ups

Rounds
1 - 1:22.50
2 - 1:46.35
3 - 2:20.05
4 - 3:55.60
Total Time - 9:24.50

Holy cow I am in bad shape.  The first two rounds I felt fine.  Really did not feel like I was pushing that hard.  Round 3 I fell off a cliff.  During the wall ball my legs were actually shaking from fatigue wierd.  The pullups were tough but not bad.  By round 4 I was really falling appart.  Got through the wall ball and I could not even get the energy to jump up on the bar.  I did all rounds unbroken but what a mess.  Two good things about today were, 1 - I got a workout in, 2 - I tied last year number of workouts in October.  Daniel called me with a decent one with one of my favorite activities (tire slams).  6 rounds 20 rt and 20 left slams and 10 pullups with a towel alternating which hand is up each round.  If I get this one in tomorrow I will beat my total number of WOD's from last year in October.

Squat Cleans, Kettelbell swings

5 Rounds for Time
7 x 155lb Squat Clean
14 x 1.5 pood Kettelbell swings

Rounds
1 - 1:33.61
2 - 3:23.3
3 - 3:29.72
4 - 4:02.45 
5 - 3:25.90
Total Time: 15:54.98

Daniel called again last night and got me in today.  I was probably coming in anyway because the ladies were out on a 20 mile run and my job was to get Ice Bath ready.  We paced our selves pretty well.  I struggled just because it has been such an inconsistant last 2 months.  I have to try and get at least 2 WOD's in this week to be at least where I was last year.  Squat cleans went pretty well. My legs are sore.  Went A to G for every rep.  Threw bar into my throat on round 3 or 4 and had to go get trash can because I was dry heaving.  Not a big deal did not loose much time at all.  KB's rocked as usual.  Thanks again Daniel.

Pansy WOD

12 - 9 - 6 - 3 for time
95lb squat clean
Doubleunders - doubled and did singles
185lb dead lift
24" Box jump
Begin each round with a 50 meter bear crawl

Splits
1 - 3:36
2 - 3:59
3 - 2:53
4 - 2:02
Total time = 12:22

I totally sissyed out today.  I have not worked out in I think almost 2 weeks.  This WOD was supposed to start at 21 and drop by three each round.  I was not man enough to even try today.  I also went slow as molasses.  Not very happy but I got it in at least.  Last year I only did 5 WOD's in October and I promised myself I would get more than that this year.  I am not on a great path.  Good news though.  I am so rested that 2 weeks ago my just sitting around heart rate was 48.  Has not been that low in a long time.  I can only guess my resting is a few beats lower than that.

October 7th 2011

3 rounds for time:
10 - Toes to bar
40 - 55lb SDLHP
30 - Body squats
10 - Pull-ups
100 - Crunches

Rounds
1 -
2 -
3 -
Total time -

Made this one up for the kids and I figured I would do it since I had not worked out since Sunday.  I did more reps and weight of each exercise but I still new it would be done fast.  I am glad I got one in.  Legs are a bit sore today.  Not sure what part, did not think I did enough body squats to matter.   Jen and Vicki ran 18 miles Friday night and both were in bad shape when they got back.  I wanted to have this done before they got in.  Good thing I did they were both hurting.    

Wall Ball, Toes to bar, Box jumps

Complete as many rounds as possible in 15 minutes of: 10 rouns plus Wall ball

10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

1 - 59.11
2 - 1:07.87
3 - 1:18.28
4 - 1:27.60
5 - 1:16.85
6 - 1:32.15
7 - 1:45.88
8 - 1:38.87
9 - 1:41.49
10 - 1:43.50 put me at 14:31.60
11 - 27.50 wall ball before the buzzer went off for 15min.  Had second or two to spare.  Did not finish round.

Good workout today.  Daniel got hold of me last night and got me in today.  I am glad he did.  Thanks brother.

9/28/11 WOD with TEAM

4 Rounds
400 meters = I actually ran, I am regretting it but not as bad as I thought.
20 KB swings 55lbs
15 weighted lunges 50lbs each arm
20 waitor walks, 10 right arm, 10 left arm 55lbs
50 Crunches

21:00