Cardo-Crossfit - Run 800 forward 400 Backward, Abdominals and dips

AM WOD

2 Rounds

800 meter run forward

400 meter run backward

When done Abdominals, dips and push-ups

4 rounds

50 Jack Hammers

20 Dips

50 Butterfly Situps

20 Dips

50 Situps with a twist

20 Dips

50 GHD's

20 Push-ups

Very surprised at how my back held up.  I was a bit sore and have been all day but happy with results.  The kids did 4 rounds I stopped after 2 rounds of the runs.  I did not want to push my back to far.

Bench Press, Pull-ups

Opened day with Bench
10 x 135
8 x 170
5 x 195
3 x 210
1 x 235
1 x 235
1 x 235
5 x 200
10 x 135

I don't know what was wrong a week or so ago.  This just ate me up.  I blew threw it today.  I think I might try the next level up next time.

WOD
For time:
100 Pull-ups

Splits
1 -  44.16 seconds - First 30 were unbroken.
2 - 7:29 for the next 70, broken into mostly sets of 10
Total time - 8:14

My hands held up till the last 15 or so I even think that the last 2 were the ones that tore me up.  My hands ae on fire.  Daniel ripped open one and had two coming.  I felt one rip deep on my right hand and another under a callus.  Thought that was it until my hands got feeling back.  I then found a total of 5.  With my bicep injury I have not done much in the pull-up category.  This one ate me up.  I am almost positive with a kipping pull up before the injury I was doing 50 plus or so unbroken.  This was prescribed for a kip.  I think my dead hang pull-ups were a help for sure.

Sprints - 50meter Down and 50 meters back, goblet squats, split jumps, KB swings, Double pump body squats, 400meter run, hollow rocks, hand release push-ups, windshield wipers, bench dips, walking push-ups

THE TWO PARTER

PART 1 (soccer field)
50 meter Down and 50 meter back
30 x 55lb Goblet Squats
Sprint Down and Back
30 x Split Jumps
Sprint Down and Back
30 x KB Swings
Sprint Down and Back
15 x Double pump body squats

PART 2 (weigth room)
400 meter run
50 Hollow rocks
10 hand release push-ups
400 meter run
50 windshield wipers
20 bench dips
400 meter run
30 walking push-ups

Part 1 - The first sprint was solid and by number 12 on the gobblet squats my legs were toast.  The rest of the sprints were horrible. 

Part 2 - I had to help several people and ran with a few of the little ones that were there. 

Took splits but they were worthless.

Back Squat, Weighted overhead lunge, GHD's

Back Squat  Power Matrix for 240-245
5 x 135
8 x 165
5 x 190
3 x 200
1 x 225
1 x 225
1 x 225
5 x 195
5 x 135

Did this very easily.  I have just been very cautious with anything putting pressure on my back.  My strength seems to be coming back since hurting my back in November.  I am still just being super cautious.  I will try moving up to the next level next time.  All squats are parallel or below.  The 225 were below parallel.

For time:
21-18-15-12-9-6-3
45lb Overhead Walking Lunge
GHD's
Splits
1 - 1:28
2 - 1:33
3 - 1:29
4 - 1:17
5 - 1:08
6 - 1:00
7 - :40.13
Total time - 8:38

Had a good time with this one.  I am pretty worn down.  This is my 7th day in a row.  I had a hard nap for 2 hours after the workout yesterday.  This one was fun because Daniel is faster at the lunges and I am faster at the GHD's.  Daniel would pull away on the Lunges and I would catch him on the GHD's, so we were finishing the first few rounds together.  He pulled away at the 9.

Pull-ups, burpees, ball slams

Weighted Pull-ups x 5
5 x 15lbs
5 x 20lbs
5 x 25lbs
5 x 30lbs
5 x 35lbs
Weighted pull-ups, all were done full extension dead hang.  Last rep last set something pulled between my shoulder blades feels like the right side.

Death by ball slams
2 Burpee buy in each min.
First min 1 slam
Second min 2 slams and progressing.
Ron - 40 rounds
Daniel - 41 rounds

Daniel counted these up.  I did 80 burpees and 820 ball slams.  I am shot right now.  I am typing this about 3 hours after we finished.

Bench Press, Tire Slams, Ring Dips, GHD's, Heavy Rope, KB Swings

Bench Press
10 x 135
8 x 170
5 x 195
3 x 210
1 x 230
1 x 230
1 x 230
5 x 205
10 x 135
Solid day of Bench.

3 Rounds
20 Tire Slams - 10 Right / 10 Left Side
10 Ring Dips
10 GHD's
10 Heavy Rope
10 KB Swings
Splits
1 - 2:07
2 - 2:10
3 - 2:06
Total time - 6:24

Nice solid progression.  Good fast burn.  Both Daniel and I are pretty tired.

AM WOD Campus Crossfit

All start from the weight room.

For Time:
Run to Intermediate Playground

1 pass of monkey bars, 5 pull-ups
Weight room - 20 KB swings, 50 crunches, 20 SDLHP

Run to - Primary Playgound - Basketball goal
100 Lunges
Weight room - 20 KB swings, 50 crunches, 20 SDLHP

Run to far soccer goal
20 Jump and touch top of goal
Weight room - 20 KB swings, 50 crunches, 20 SDLHP

Run to High School flag pole
10 wide push ups, 10 narrow push ups, 10 wide, 10 narrow
Weight room - 20 KB Swings, 50 crunches, 20 SDLHP

Splits
1 - 10:10
2 and 3 - 22:07
4 - 7:13
Total time - 39:31

I ran all loops but the primary and I biked that loop and a bit extra.

6/20/13 Health Demo Day

Took the kids to the weight room for health class and ran them through 50 or so body weight and dumbell exercises ranging full body even tire slams and flips.  I was rolling with sweat by the end. 

Back Squat, SDLHP, Push Jerk

Back Squats all parallel or below
5 x 135
8 x 160
5 x 190
3 x 205
1 x 215
1 x 215
1 x 215
5 - 185

For time:
21 - 18 - 15 - 12 - 9 - 6 - 3
Sumo-deadlift High Pull
Push Jerk
I jacked the splits up.  I combined a set or two and I am not sure which is which.  This is my best guess
SPLITS
21/18 - Combined - 1:07 this seems crazy fast but I am almost positive I did not hit it.  Daniel and I were moving.
15 - 1:02
12 - 1:08
9 - :55
6 - 1:16
3 - 13.06
TOTAL TIME - 5:42

To look at the splits again makes me think something is really messed up.  Oh well I was just thinking the other day that Daniel and I had not done one side by side tp push each other.  This definetly fit the bill.  He finished 20 seconds up on me, but we were rep for rep on and off during the WOD.  My grip was fried after this one.  My forearms were on fire for quite a while.

Squats actually felt pretty good considering we have not squated for a while.  We also did some tall box jumps after each set of squats this was suprisingly sold feeling.

PM WOD - Dumbell Thrusters, Ring Pull-ups, Dips

For Time:
15 - 12 - 9
45lb Dumbell Thrusters
Muscle-ups

Splits
1 - 3:14
2 - 3:36
3 - 2:58
Total time - 9:50

Pretty tired from this am.  My bicept injury is still pretty prominant.  I can not do overhand pull ups.  They light that thing on fire.  I seem to be able to exist if I stick to curl type pull ups.  This in turn has caused my pull ups to suck since I can not do them very often.  

AM - THE ABB RIPPER

3 Rounds
400 meter run
50 Butterfly sit-ups
15 Dips
50 Sit-ups with a twist
20 Body Squats
50 Crunches
1 Wall Climb
AT COMPLETION OF ALL 3 ROUNDS COMPLETE THE FOLLOWING
20 Right side Tire Slams
20 Left side Tire Slams
20 Toes to bar

Splits
1 - 8:47
2 - 10:38 Had to get my bike out of the truck for Jordan and adjust the seat.
3 - 10:55 Ha, no excuse here just sucked it up.
Total time - 31:21

This was designed to rip the abbs and it got that done.  I am typing this a day later and feeling it.  I actually felt good first and second round.  Third round it was all I could do just to throw my torso up and complete the reps.  What fires me up the most is my lady runners asked for an abb ripping workout.

Bench Press, Then BARBARA - Jump rope, butterfly sit-ups

Power Matrix - I went up because I (as they say) mastered the weight last time.  I am exhausted for some reason and really struggled with my 1 rep sets today.  Not sure why other than the fatigue.  Everything was smooth till the 3 sets of single reps.
8 x 135
8 x 170
6 x 195
3 x 210
1 x 235 stalled but got it.  Butt stayed on bench.
1 x 235 failed
1 x 235 both Daniel and I were nervous because of the last set.  I got fired up and when I stalled Daniel put a bit of pressure on the bar.  I fired through the finish.  So I did it with help.  A few months back I was doing 230, 3 times.  Chalk up to bad day.
5 x 200

WOD
BARBARA
For time:
50 - 40 - 30 - 20 - 10
Double unders - I did singles as usual and doubled the number.  Heavy plastic rope as usual.
butterfly sit-ups
Splits
1 - 1:59
2 - 1:38
3 - 1:13
4 - 49.62
5 - 26.97
Total time - 6:08

I did get a few double unders.  I have to do these when fresh or I come down to hard and my back gives me fits.  Nice fast burn.

Run, SDLHP, Push-ups, Kettelbell Swings, Burpees, Toes to Bar

AM WORKOUT
For Time: 18:33
Round 1
Big loop soccer field - roughly 600m
50 SDLHP @ 55lbs
Round 2
Big Loop
50 Push-ups
Round 3
Big Loop
50 KB Swings @ 55lbs
Round 4
Big Loop
25 Burpees

At completion of all rounds 1 set of 25 toes to bar

Splits
1 - 3:54
2 - 3:38
3 - 4:51
4 - 6:08
Total time - 18:33

Did not time toes to bar but they were unbroken and smooth. 

Did this with kids in the AM.  Sweat like crazy.  Great workout and fun to be out with the kids.  Ran in my Vibrams.  My pace was slow today.  I think the amount of running I have been doing is taking its toll.

Dumbell Push Press, Weighted Pull-ups, SDLHP, Burpees

7 minutes left, down by 6
Complete 2 rounds

1 minute - max reps 50lbs Dumbell Push Press
Rest 1 minute
1 minute - max reps 50lbs Weighted Pull-ups
Rest 1 minute
1 minute - SDLHP
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds

Round 1         Round 2
PP - 35          PP - 35
PU - 5           PU - 5
SDLHP - 45  SDLHP - 44
Burpees - 17  Burpees - 18

Pull-ups hammered me.  I am so far out of shape here because of my bicep injury.  Push press were solid.  Great WOD side by side with Danile.  We don't get to do this very often so that was nice. 

Bench Press, Back Squat, Pull-ups, Push-ups

PM - WOD
Started with bench press Power Matrix
10 x 135
8 x 165
5 x 190
3 x 200
1 x 225
1 x 225
1 x 225
5 x 190

WOD
AMRAP in 9 min
3 x Back Squat 135lbs
6 x Pull-ups
9 x Push-ups
Splits
1 - 37.36
2 - 47.62
3 - 44.56
4 - 48.93
5 - 51.94
6 - 47.51
7 - 53.42
8 - 56.76
9 - 52.78
10 - 52.38
11 - 38.89
Finished at  - 8:52
I racked the squat on my back and the time expired.

Not a bad evening workout considering this morning hammered me.  The AMRAP squat was supposed to be 225 but both Daniel and I are on back saving mode.  We both lowered.  I went 135 and he was 185 I believe.  Over all I am pretty fired up.  Two WOD's today and I feel pretty decent.  Back has been a little sore I think from the running element this AM.

Run, Body Squats, Push-ups, Lever-pulls, Iron Cross, Lunges

AM WOD with Cardo kids in the morning
For Time:
4 Rounds
Big Loop Soccer Field = 600 meter run
40 - Body Squats
20 - Push-ups
30 - Lever-pulls, like a butterfly but only one arm swing up and over crossing the body and touching the floor by the feet.
20 - Iron Cross
40 - Lunges

Total time - 30:42
First split was - 7:49 I forgot to hit it the other rounds.

This one put the hurt on me.  I can only guess the running is what did the trick.  By round 2, I was hurting.

Back Squat, single arm hang, turkish get-ups, L-sit

Started day with light back squat, all were below parallel
5 x 135
5 x 155
5 x 165
3 x 185
1 x 205

WOD
Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45lb barbell Turkish Get-up, left arm, 5 reps
Single arm hang left arm, 15 seconds
45lb barbell Turkish Get-up, left arm 5 reps
30 second L-sit hold
Splits
1 - 6:39
2 - 8:52
3 - 8:46
Total time: 24:18 

Third day in a row and workout number 4 in 3 days.  Pooped out!  My L-sits sucked.  I am worn slick.

PM WOD, Ring Supline Rows, Single arm Ring AB rotation row and reach, KB swings, Toes to Bar, Heavy plate push

Started with
Ring Supine Rows, feet up on bench and weighted.  used power matrix. Interesting.
I think this is the progression
8 x 25lbs
6 x 30lbs
3 x 35lbs
1 x 40lbs
1 x 40lbs
1 x 40lbs
5 x 35lbs

Moved to Single arm ABB rotation row and reach (something very new)
Very technique oriented.
5 sets of 5 reps each arm

WOD
5 Rounds For time:
1 x 15ft rope assent
10 x KB swings 55lbs
10 x Toes to bar
1 x Heavy plate push down and back 50 yards total 90lbs
1 min rest
Splits
1 - 1:38
2 - 1:37
3 - 1:53
4 - 2:06
5 - 2:13
Total time with rest - 13:27

Daniel came up with this one and both of us thought this would not be very bad.  Boy were we wrong.  Round 3 smacked us both in the face.  Total survival from round 3 on.  We both were struggling with the plate push.  This is usually one of my strong points.  Not today.  For WOD number 2 of the day and the fact that I am in horrible shape I guess I should be happy.  My back barked at me during round 4 after the KB's. During the 1 min rest which felt like 15 seconds I did the spinal twist both sides got a high low back pop and felt better.  Just stayed very tight for round 5.  My legs are on fire but I am happy to be on again.  My right arm is still hurt.  There has been no improvement.  I guess I am going to have to live with this or get a new Dr..  I still have yet to do the PRP because I had to take Alieve this spring for my back pain that I was having.  I do and do not want to try this at $500 a shot I am leary and to boot nothing else that the Dr. has tried or suggested has had any effect.  We shall see.

AM WOD, Run 400, KB Swings, Situps, Push-ups

did this with the Cross Country kids this morning.  They had 5 rounds.  I wanted to be around encouraging so I did part of it and encouraged at the same time.

I did this
4 Rounds
Run 400 meters
20 hand release push ups
30 Kettlebell swings - 55lbs
40 Butterfly sit-ups

Omar, bench press

Bench Press
135lbs - 8 reps
160lbs - 8 reps
180lbs - 6 reps
190lbs - 3 reps
215lbs - 1 rep
215lbs - 1 rep
215lbs - 1 rep
185lbs - 5 reps

For Time:
10 - 95lb Thrusters
15 - Bar facing Burpees
20 - 95lb Thrusters
25 - Bar facing Burpees
30 - 95lb Thrusters
35 - Bar facing Burpees

Splits
1 - 1:52
2 - 5:25
3 - 8:38
Total Time - 15:57

WOAH!

My abbs are pretty sore from the 60 GHD's on Saturday.  First Thrusters I have done in several months.  Good burn my tail end cramped up pretty severly after this was over.  

KB Swings, Shoulder Press, Body Squats, GHD's, Jump Rope

4 Rounds for time:
20 KB Swings - 45lbs
10 Shoulder Press - 95lbs
30 Body Squats
15 GHD's
40 Jump Rope Singles

Splits
1 - 4:05
2 - 4:24
3 - 4:52
4 - 4:36
Total Time - 17:58

Jen and the girls came in with the mutts.  Jen did the WOD above and the girls did another one I will list below.  I am pretty stiff today.  Back is not great but better than it has been all spring.  Last night my right elbow on the bottom toward the fore arm hurt from something yesterday.  I also forgot to post yesterday that some how I strained my neck during bench and I really did not bench that heavy nor hard.  These last few months have sucked.

Girls WOD
4 Rounds
15 KB Swings
25 Sit-ups/Crunches
20 Lunges 10 each leg
1 Rope Climb
1 Sled Push Down and back roughly 50 yards

Bench Press, Tire Slams, Farmers Carry

Bench Press Power Matrix for 230lbs
8 x 135
8 x 160
5 x 180
3 x 190
1 x 215
1 x 215
1 x 215
5 x 185
10 x 135

2 Rounds for time:
50 Tire Slams small bar, RT side
50 Tire Slams small bar, LT side
50 yard Farmers Carry 100lbs RT side
50 yard Farmers Carry 100lbs LT side
2 minute rest

Splits
1 - 2:53 Sledge Hammer both sides
2 - 1:14 Farmer Carry both sides 100lbs
REST - 2 min
3 - 2:56 Sledge Hammer both sides
4 - 1:12 Farmer Cary both sides 100lbs  
Total time - 10:17 with rest, 8:16 with out rest added in.

Daniel did weighted pull-ups while I benched.  Worked on new grip.  I did sets of 4 and 5 strict dead hang pull-ups before each round of bench.  Taking full recovery between bench sets.
Daniel and I kind of did the WOD as a partner WOD with him starting first and then me starting while he was farmer carrying.  My rest was 2:01 waiting for Danile on the Sledge.  Can't get much closer than that.  This one wore me slick on the slams.  50 reps a side is a bunch of swinging.

Crunches - 1000
Push-ups - 100

Total for the year
Crunches - 30,000
Push-ups - 3,000

Long walk / Run Hills - 80 minutes

In Branson at the inlaws for bluegrass and BBQ.  Jen and I woke up about 6am and took the dogs out for a long walk and run.  I tried to run every up hill which in Branson is 50% of the time.  Some were easy to trot and others put the hurt on me.  Probably the most I have run in a long time.  We walked the flats and the down hills.  We were out for 1 hour and 20 minutes.  After the run/walk we went down to the lake and I jumped in.  The water is pretty cold but felt awesome.

Great morning with my wife and a great workout.

We went to SDC and I rode the new roller coaster Outlaw Run.  The coaster its self is freaking amazing.  The cars you sit in are horrible.  Probably the most uncomfortable I have ever been on a roller coaster.  The ride seems to be built for people about 5'6" or smaller.  There is a bar that smashes your shins the whole time.  All the guys my height came off the ride rubbing their shins.  Reason for concern here is that on the first turn and bump my back got jarred and I am feeling it tonight and all day.  As good as I was feeling this am I am pretty crappy tonight.  I have been hanging upside down and stretching as much as I can.  I am hoping for the best.

Sunday May 26th Driving T-Posts hanging fence and finishing the garden.

State Meet Swimming workout and a run

For time
5 rounds
50 meter swim
25 push-ups

Time - 10:23

Recovered about 10 minutes and went for a jog.  I ran up the road and found a side street that ended up a dead end.  The street had a huge down hill.  I ran to the top of the hill and then ran backward down the hill and then forward up the remaining hill to the dead end.  Short rest then backward down the hill and then ran up the hill going out and back to the hotel.

I think a good workout next year would be to run backward down that hill and run back up several times.  Should make for a good workout with a twist.  Have to remember this.

Also we forgot that we did two swimming wods last year.  The one we forgot was this: 5 rounds - 25 meter underwater swim, 50 body squats.  We did this May 26th 2012 in 8:51.

Finished up with 100 regular crunches and 200 bicycles.

Getting more and more sore.  Good to be back.

Last time
May 24th 2012
8:55May 27, 2011
13:24

And So It Begins

I am in horrible shape.  One year ago to date I hurt my arm and it still is not better (at all).  This spring has been horrible for my back.  I have had roughly a month and a half off, almost 2 months.  I am ready to get started again.  It is May 24th 2013 state track meet.  Daniel and I got up early and did a WOD.  Here we go.

On the MINUTE
10 reps of 40 meter sprints up hill in parking lot next to the hotel.
2 min rest
50 Burpees

Walk 400 meters + of recovery.

300 abb movements, 100 crunches, 200 bicycles

Hope this is number one of many to come.  I need this again. 

Gardening

Tilling and mounding up the dirt.  This activity hammers my back.

Gardening

Tilling and mounding up the dirt.  The bending over to mound the dirt hammers my back.

Crunches, Push-ups and Body Squats

Crunches - 1000

Push-ups - 100

Body Squats - 100

Total for the year

Crunches - 29,000

Push-ups - 2,900

April 28th Tilled and Planted second row of potatoes

Back has been a mess all month.  This is actually the only work I have been able to do.  No push ups no crunches.  Almost a total reset and regression.  Time to get back together and start working out again.

April 21st Tilled and planted one row of Potatoes

April 6th Worked in Garden

Tilled the garden for about 2 hours.  Pretty beat up.

1/30/13 Weighted walk

Met Daniel early.  We walked his road and property with weight vests on.  Covered roughly 4 miles.  I was only able to carry the 20lb sand bag about 800 meters probably a bit less.  Woke up this am 3/31 with my back hurting pretty bad.  Believe it or not sitting in the pews at church with my butt forward on the bench and my left leg up on the kneeling board.  I started feeling better.  Had a decent rest of the day.  I did take 2 alieve before church.

Maintence

Some hip modality stretching and movement.

Random sets of GHD's 6 reps a set.

5 sets of DEEP squat clean with a long pause at bottom finishing w/ a Thruster @ 135 lbs
3 reps
3 reps
2 reps
2 reps
1 rep

Crunches 1000
Push-ups 100

Total for year
Crunches 28,000
Push-ups 2,800

tick tocks, med ball cleans, wall climbs, toes to bar, prowler push

3 Rounds for Time:
20 Tick Tocks - 45lb KB
10 Med Ball Cleans - 20lb ball
5 Wall Climbs
10 Toes-to-bar
1 Prowler Push 135lbs
90 seconds active rest
Splits
1 - 3:41
2 - 5:06 - felt a twinge in my back on the tick tocks then I felt a bite during the med ball cleans.  Slowed way down.
3 - 5:37
Total with rest - 17:26

Still not feeling great.  I could tell by the mishap today.

"THE MEAN MAMMA-JAMMA!" Wall Slams, KB Toss, Heavy Rope Jumps, Ring Dips, Prowler Push

5 Rounds for time
15 Wall Slams w/ 20lb ball
15 KB Toss @ 35lbs
15 Heavy Rope Jumps
15 Ring Dips
1   Prowler Push - Down and Back - 300lbs on sled
Rest while partner is on, constant movement while waiting for partner to finish.  Dynamic Stretching movements if possible.
Splits
1 - 3:11
Rest - 3:52
2 - 3:34
Rest - 4:24
3 - 3:38
Rest - 4:15
4 - 3:43
Rest - 4:07
5 - 3:45
My total time on the watch was 34:33 but I did not time Daniels first round while I was moving.  He had us at 37:58 for total time of movement.

I did not start my watch until Daniel finished his round and I picked up the ball for Wall Slams.  We also were hitting our watches at different spots.  Daniel hit his when we got the sled turned and I hit mine when I reached to pick up the ball.  The walk from the sled to the Wall Slams was anywhere from 8 to 12 seconds. If you had a brisk walk.  Both of us jogged over.  I think I might have brisked walked round 4 and 5.  We should have discussed this before we started.  I hit it when I did so I could try and stay more consistant on my exact workout time.  This way I knew right where I should be starting each exercise.  This WOD was totally made up but just what we needed.  Nothing on here stressed our backs.  Amazing WOD.  No one exercise burnt you until you hit the "PROWLER SLED".  When you finished that it was all she wrote.  After round 3 I took my heart rate at 60 seconds and I was at 180 beats per minute plus.  I would guess 187 or so, I dang near had a 19th beat when I hit 6 seconds.  HOLY COW!  This was a mean burner.  I fought back puking after round 3 pretty much for the fact that puking would interupt my recovery.  I am typing this two and a half hours after we finished this and I am still feeling this wod.

Bench Press, Pull-ups, KB Swings, Body Squats, Butterfly Situps, Prowler Sled

Started with Bench Press
10 x 135
10 x 185
6 x 205
3 x 225
10 x 135

WOD
3 rounds for time
10 Strict Pull-ups
20 KB Swings 45lbs
30 Body Squats
40 Butterfly Sit-ups
1 min rest
Rounds
1 - 2:55
2 - 2:50
3 - 2:48
Time with rest - 10:33

Prowler Push - Down and Back about a stride from Garage door turned around about a stride and 1/2 from the desk at windows. 2 minutes recovery between efforts.
6 Rounds adding a 45lb plate each time
1 x 45lb plate - 12.56sec
2 x 45lb plates - 13.79sec = 90lbs
3 x 45lb plates - 14.35sec = 135lbs
4 x 45lb plates - 14.61sec = 180lbs
5 x 45lb plates - 16.95sec = 225lbs
6 x 45lb plates - 20.53sec = 270lbs

Felt pretty good about today.  Today was 14 days since I aggrivated my back.  I am still not well but I could not stand not working out any longer.  Just did stuff that would not aggrivate things any more.

3/9/13 Bike, Burpees, Dead-lift, GHD's, Push-ups, KB Swings, Tire Slams, Plate Push

Early hard bike to Daniels house to drive out and get milk.  Rode hard the whole way.

Later in the evening with Jen and the girls
3 Rounds
10 Burpees
10 Dead Lifts - 185lbs
10 GHD's
10 Push-ups
10 KB Swings
10 Tire Slams
1 Plate-push Down and Back
Splits
1 - 3:36
2 - 4:44
3 - 5:31
Total time - 13:51
Did not race between stations.  Had them a bit spread out.  Dead-lifts were slow going but little pain.  I was sweating by the end and had a burn.
Posting this the next day and something has inflamed my back.  I have not been feeling well and I am now in a lot of pain.  Not sure the issue.  The only thing I can figure is that I am back on my bike a bunch and I have bent my back in a bad position while riding.  I am very sore either way.

3/8/13 Push Jerk, Bench Press, Push ups, Box Jumps, Push Press, Jump Ropes

A - Push Jerk - 10 - 10 - 8 - 8 rest 2 min
      efforts - 95, 115, 125, 135.  My back has been killing me and I had no MoJo tonight.  Could have gone way higher. 
B - Bench Press - Build to 5 Rep Max
     Efforts - 135lbs, 205, 215;  Struggled way more than I should.  Since I was alone I also did not press to far.  Just was not feeling it tonight.

+

12 min AMRAP = 6 full almost a 7th round
10 Hand Release Push-ups
10 Box Jumps 24"
10 Push Press 95lbs
60 Singles Jump Rope
Rounds
1 - 1:36
2 - 1:49
3 - 1:46
4 - 1:52
5 - 1:56
6 - 1:50 at 10:50 mark
partial - All push-ups, all box jumps, all push-press, 8 jump ropes at the 12min alarm

Got into a decent groove here.  I liked these exercises.  They flowed well and each seemed to work a totally different group so by the time you got back to that exercise you were recovered.  Happy with this effort even though the start of the day stunk.
Back is hurting still.

Power Cleans, KB Swings

30 x 135lb Power Cleans did not do squat cleans.  My back has been killng me since yesterday.
2:53

Rest 5 min
3 Rounds
30 KB Swings @ 35 lbs rest 1 minute
Splits
1 - 49.74 
2 - 51.40
3 - 49.20


Back is killing me!!!!

3/6/13 Bike

Fitness Challenge is on and today was the first day of AM practice.

Hit the bike ride pretty hard a bunch of laps at track loop and then when the kids went inside to stretch I looped the parking lot a bunch of times.

My guess is I biked 7 or 8 miles

PM I biked 3miles

Felt crazy tired and did not work out.  I got home and fell asleep at the dinner table after dinner.

Push Press, CTB, Box Jumps

A. Push press; build to a 3rm
     95lbs, 135lbs, 155lbs, 175lbs, 185lbs - Pretty stoked after this.

B. 50 push press for time 155/95 = 15:37 super happy with this.

Reps per set - 10 - 5 - 5 - 5 @ 5:15, - 5 - 5 - 5 @ 10:51 - 5 - 3 - 2 @ 15:37 

+

15 min amrap: 13 Rounds + 4 CTB

1 CTB chin ups

1 box jumps (24/20)

2 CTB chin ups

2 box jumps

3 CTB chin ups

3 box jumps

Splits 

1 - 5.8s, 2 - 8.88s, 3 - 15.79, 4 - 22.16, 5 - 43.93, 6 - 49.79, 7 - 1:10, 8 - 1:34, 9 - 1:30, 10 - 2:00, 11 - 2:07, 12 - 2:03, 13 - 1:44 @ 14:37, Hit 4 more CTB's before the buzzer.

I was super stoked with today.  The 155 x 50 times had me a bit nervous.  I felt like I hammered it pretty good.  Daniel and I had just been talking about hitting the push press as a solid thrust with a pop and finishing.  Crazy thing was I focused more on my form more and more as I went through this thing and the reps came more solid. Good lock of the arms at the top and knees locked with a solid thrust all the way through.  I had been sacrificing a bit of form for function in this lift going for speed.  

The AMRAP was awesome till round 9 then the wheels came off.  Tough one after that.  Funny the 50 push press seemed to be the same way.  My first 40 were tough but hitting the last 5 took a ton of focus. 

Crunches - 1000

Push-ups - 100

Total for year

Crunches - 27,000

Push-ups - 2,700

Power Snatch, Burpee

Started with Turkish Get Ups 6 - 4 - 2
45lbs, 50lbs, 60lbs

12-9-6-3 reps for time of:

95 pound Power snatch
Burpee
Splits
1 - 1:48
2 - 1:40
3 - 1:06
4 - :22.06
Total time - 4:57.48

Interesting today.  Hurt like crazy but it decended so fast that after the round of 6 and 3 Daniel and I flew through. 

Today is a weight vest weekend.  Wore the weight vest all day today except for the workout.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 26,000
Push-ups - 2,600

Snow shoveling and snow ball fight

Shoveled snow at the track for two hours with Jen, the girls and the puppies.

After shoveling the first 3 lanes clear we had a solid snow ball fight.  I should not say we.  The girls ganged up on me. 

Crunches - 1000
Push-ups - 200

Total for the year
Crunches - 25,000
Push-ups - 2,500

3/1/13 Stationary bike and other things

4 hard miles on the stationary at home.

A very short Cross fit with the kids at track with some burpees, wall climbs, sprints, and some abb work and push ups.

Biking with the kids at practice.

Crunches - 1000
Push-ups - 100

Total for the year
Crunches - 24,000
Push-ups - 2,300

KB Swings, GHD's

5 Rounds for time:
20 KB Swings at 45lbs
10 GHD's
Splits
1 - 1:20
2 - 1:19
3 - 1:14
4 - 1:16
5 - 1:16
Total time - 6:26

Just wanted to get something in.   I struggled to get workouts in this month with my back and arm.  I have not gotten my push-ups and crunches in for a while.  I have to get back on that tonight.

Crunches - 1000
Push-ups - 100

Total for the year
Crunches - 23,000
Push-ups - 2,200

Power Clean and Jerk, Power Snatch, Burpees

30 - Power Clean and Jerk at 75 lbs
5 min rest
50 - Power Snatch at 75 lbs
10 min rest
3 minutes Burpees as many as possible.

30 - PC&J - 1:58 felt solid could have gone a bit faster but just wanted to keep a good pace.  UNBROKEN
50 - PS - 6:20 this one hacked me off.  I did two sets of ten to start and was not in a good rhythm.  For some reason I picked up the bar for the next set and felt great.  Still had to focus so I did not hurt my back but I strung 30 together.  I know I could have gone 6 flat or sub 6 if I had started like I finished.
BURPEES - 47 Sucked big time here.  I will say they were true chest to floor and full jumping jack over head.  Either way I just could not drop the hammer here.  47 stinks.  I did feel a bit better about how hard I was working.  My heart rate was 170 beats per minute at 60 seconds on the floor.

2/26/13 Bench Press, Push Press

Got another cortisone shot in my elbow/bicep brachiallis today.  So I had to skip several elements today.  I ended up pushing to hard on the push press anyway.

Bench Press 3 - 2 - 1 rest 2 minutes between sets
135 - 10 times
185 - 8 times
205 - 3 times
225 - 3 times
235 - 2 times
245 - 1 time but came off bench again not happy.  I have been working when we do bench which is not very often to keep a flat back usually with feet up.  I think I need to just back down and stop trying to go high when I am not ready.  A year or so ago when we put a little more time for a few months on bench press I was able to hit 245 up I think 2 times with a flat back but feet on the floor.

Push Press
10 - 8 - 6 - 4 - 2, rest 1 minute

135, 140, 145, 150, 155

This was rough and stressed my arm.

2/25/13

First day of track!
The entire team was in the weight room doing a home grown Bayless WOD.  Kid were in groups of 8 with two different exercises per group.  4 on 1 exercise and 4 on another exercise.

The kids were paired up and one of the kids needed a partner for the harness pulls.
So I held and pulled.
8 pulls down and back 25 meters down and 25 meters back, and 8 holds same distance
Set up like a tabata 20 seconds on 10 seconds off.  10 seconds was the switch harness time.

Had a good burn by the end of these.

Weighted Box step ups, Jump Rope, Push Press, Toes to bar

Weighted chain box step ups.
4 sets of 2 each leg
Both chains on the belt and a 35lb KB in each hand

WOD
2 rounds for time:
200 Jump-rope singles
50 Shoulder to over head - I did push press
25 Toes to bar
Splits
1 - 5:22
2 - 7:50
Total time - 13:13

Wheels felt like they were coming off at the end of the first round.  The snow days and sitting around not really being able to do anything had me feeling sluggish.

Crunches - 1000
Push-ups - 100

Total for the year
Crunches - 22,000
Push-ups - 2,100

2/21/13 SNOW SHOVEL WOD

Neighbor is a Highway Patrolmen
He had to work the grave yard shift and coming into our street is rough.  I did not want him to get stuck at 4am coming home.  With even just the little traffic the street had seen we had about 1 and a half to 2 inches of packed ice.  Where there was gravel it was not to bad.  I had to use my floor scraper to get up the ice.  I shoveled steady for about an hour clearing about a lane and a half about 20 plus yards long so we can get in.  I had sweat rolling off me.  I skipped any other workout for the day after that.  My back was pretty sore.

Squat Cleans and toes to bar

10 min amrap:

Squat clean 135
(perform 4 toes to bar on the top of each minute)
Rounds
1 - 9
2 - 5
3 - 5
4 - 5
5 - 4
6 - 4
7 - 5
8 - 4
9 - 4
10 - 5
Total - 50 reps

This one had me pretty apprehensive.  Daniel came in and I am glad he did.  I was going to start with toes to bar.  Which was wrong.  I felt good the first 3 rounds then I started to fatigue.  The four rounds I did 4 I think I could have gotten a 5th but did not want to press getting to the toes to bar.  I was on the floor when I finished this one.  Exactly 15 minutes after I finished the WOD I puked.  Couple of reasons this was good and bad.  First the bad.  1. I was puking, 2. I ate at 5 guys burgers for lunch and I was tasting left over bacon cheese burger and Cajun fries.  The Good - 1. I had worked out hard enough that I was puking, 2 - I had eaten at 5 guys for lunch and was tasting bacon cheese burger and Cajun fries.

AMANDA ADAPTED

For time:
9 - 7 - 5
Squat clean thrusters - 125 lbs
Dynamic push ups two 45lb bumper plates stacked, 1 jumping pull up, Dynamic push up.
Splits
1 - 3:10
2 - 3:59
3 - 2:52
Total time: 10:03

2/17/13 A mess

Did some Snatches at a light weight.

Deadlift just was not working.

WOD was supposed to be Deadlift and Handstand push-ups.

I dropped the weight from 295 to 225 hoping that would help.  I also was going to do shoulder strict press to sub for HSPU.

My back felt decent when I woke up.  But the lifts just did not feel right. 

I started the WOD and was actually dropping the hex cage so that I did not have the stress of lowering the bar.  My back shifted on rep number 12 and I was done.  I just can't figure it out. 

Tire Slams, Ball Slams Duck unders, Jedi Ropes, Dynamic Push-ups, Mason/Russian Twists

For time:
15 - 12 - 9 - 6 - 3
Tire Slams LT side
Ball Slam duck unders
Tire Slams RT side
Jedi Rope Swings
Dynamic Push-ups
Russian/Mason Twists
Rest the same number of seconds of reps preformed - ex 15sec, 12sec so on
Splits
1 - 3:17
rest 15sec
2 - 2:55
rest 12sec
3 - 2:04
rest 9sec
4 - 1:20
rest 6sec
5 - :40
Total time with rest - 11:04

Good one today.  Struggled first and second round to get in a rythm.  Then seemed to get rolling.  The push-ups hammered me.

Crunches - 1000
Push-ups - 100
Total for year
Crunches - 21,000
Push-ups - 2,000

KBS, Jump-rope, SDLHP

For time:

100 KBS - 55lbs
200 Double-unders, 400 Singles
30 SDLHP - 45lbs
Splits
1 - 3:03
2 - 4:23
3 - 58.90
Total time - 8:24

Sucked it up big time on the Jump-rope.  KB Swings were unbroken.  Wanted to break at about 50 but I knew if I pushed I could get this unbroken.  By 80 I did not know if I could get it done.  The last 10 were miserable.  This effected my jumps but I was stoked I got them unbroken.  I struggled to even get the rope moving for about 30 seconds.  Did sets of 100 on the Rope.  I was worried about the SDLHP's and my a arms.  We shall see.  They still hurt but had recovered about 90% by the time I started. 

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 20,000
Push-ups - 2,400

2/13/13 Strict Press, Ring Dips, Thrusters

A. Strict press clusters 1.1.1.1.1 x 5; rest 15 seconds/rest 2 min
Warmed up

1st Cluster was 95
2nd Cluster was 105
3rd Cluster was 115
4th Cluster was 125
5th Cluster was 135 got 1, 2, fail 3,4, got 5

B. Ring dips; 50 for time (1:58.9) Did 26 at 38sec, then did sets of 10, 10, 4)
+
For time:
20-15-10-5
Thrusters 115/65#
CTB chin ups Skipped these because I am a mess.  I got home and crashed.  Body just will not recover.  really not sure what is going on.  Biceps are hurting so bad I can hardly stand it.  I can't straighten my arms with out serious discomfort.
Rested 2 min between rounds.

Round 1 x 20= 2:20
Round 2 x 15 = 2:59
Round 3 x 10 = 1:28
Round 4 x 5 = 16.86 wore belt
Total time was - 13:06

I can't seem to recover.  Like I said above I got home after this and crashed.  Something is going on with my body.  Can't straighten my arms, muscles in my back hurt to the touch.  I hope this is just my February funk.  I have not really struggled with this the last few years. 

KB Swings, Sprints

12min on the minute perform
10 KB Swings - 2 Pood
60 yard sprint

I was averaging roughly 27 to 30 seconds per interval.  I screwed up my splits.  The only time I have felt good for the last 5 or so days is after workouts.  I hurt all over and I am not recovering.  I am eating pretty decent and I am back up to 196lbs.  My right arm bicep bracialis hurt almost the entire length of the muscle and my left arm is hurting now.  I am freaking falling appart.  I took most of the fall off and the arm did not get better so time off is not the key but something has to break.  Obviously I what I am doing is irritating the crap out of it.

Back Squat with chains, Power Clean, No Push-up Burpees

Back Squat 4 - 4 - 4 - 4- 2 - 2 - 2 - 2 with 2 min rest between sets
4 x 185, 4 x 195, 4 x 195, 4 x 200,  2 x 210, 2 x 210, 2 x 215, 2 x 215
Only went to 205 last time.  Just dumb luck today because I forgot to look.  Decent jump from last time on Februrary 11th.  Just read that the chains weigh roughly 40+ lbs at the top and 20 something at the bottom. So I guess the weights above would have 40lbs added.  Not sure if the guys did that or not.  So I guess 225, 235, 235, 240, 250, 250, 255, 255.  I would have to agree with the weight estimation here. I am taller than the other guys so when I stand all the way up after I take it off the rack at the start of my squat the chains are off the ground.  That still is not going to make a ton of difference in the weight though.  I would not think.  Have to ask the guys if they are adding the chain weight on when they post. 

Skipped Snatch running out of time and back not feeling good.

WOD
7 Rounds for time
7 Power Cleans
7 No push-up burpees Lateral bar jumps
Splits
1 - 1:04
2 - 1:18
3 - 1:42 - had to go open the door
4 - 1:40
5 - 1:30
6 - 1:43
7 - 1:29
Total time - 10:27

Back hurt during the squats. Wierd right hip stuff.  I wanted more weight but decided against it.  WOD was not bad but with out someone to race I gamed it to much.  My back has been hurting so much lately I just took it to easy.  I struggle with not doing a push up on the burpees.  Funny how patterned I have become.  I was to patient on the cleans and should and could have gone way faster.

Crunches 1000
Push-ups 100

Total for year
Crunches - 19,000
Push-ups - 2,300

Wall ball, pull-ups, Jump rope, Sit-ups, Body Squats

For time: 25:35
100 Wallball
75 Pull-ups
50 Wallball
25 Pull-ups
50 Sit-ups
150 Jump Ropes
100 Body Squats
Splits:
1 - 4:02
2 - 7:02
3 - 3:12
4 - 3:34
5 - 1:45
6 - 2:14
7 - 3:43
Total time - 25:35

The pull-ups ate my lunch.  I have not been able to do hardly any with my bicep being jacked up.  It has been hurting pretty good the last 2 weeks.  Just struggled here.  I also forgot how many jumpropes and had to stop after 75 and go check my phone which I had to unlock and then find the picture of the WOD.  DUMB!  Squats hammered me too with the pistols from the other day.  I don't think the traveling yesterday helped.  Jen's grandma passed this week so lots of stress for her and the family.  I should have been way faster at this one.  Have to take the good with the bad.  At least I got it in.  I had to miss this Friday for the above reasons and today was supposed to be off.

Heavy Bench, Seated Box Jumps, Sprint 40 yards

Heavy Bench
10 x 135
8 x 185
3 x 205
3 x 225
1 x 235
1 x 245 but came about an inch off bench.  Not happy!  Got it but struggled.

WOD
7 rounds for time
3 seated Box Jumps 3ft box
Sprint 40 meters
2 min rest
Splits
1 - 24.62 2 - 24.23 3 - 23.21 4 - 22.27 5 - 23.85 6 - 23.44 7 - 21.84 Total time with rest - 14:45

Had to run out the door and up to the pavement edge.  Did sprint down the gravel.  This took a few seconds.  I also could barely get my knees up the first 2 rounds from yesterday.  Jumps were interesting.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 18,000
Push-ups - 2,200

2/7/13 Power Clean, Dead-lift, Pistol Squats, SDLHP

Heavy Power Clean to a 1 rep.  205lbs
Progression
135 x 5
155 x 3
185 x 1
195 x 1
205 x 1
210 x FAIL
Have to be happy here.  Back has been a mess and I have not done this much for a long time.  However this was not a squat clean.  The workout called for Hang Clean.  I just can't do that with my back.  Motion jars to much.  Super happy.
NEXT Deficit Dead-lift, in cage stood on 1 level high bumper plates (SUCKED)
Progression 3 reps x 3 rounds with 2 min recovery
Warm up - 250
3 x 275
3 x 280
3 x 285
These were terrible.  Used a belt.  Back did not hurt but I just could not get the bar going.

WOD
For time:
30 Power Clean at 165lbs (supposed to be hang clean but I had to come off the floor each time)
50 Pistol Squats - 25 each leg, used rope for stabilizer.  (still suck at these)
200 x 45lb SDLHP
Splits
1 - 4:34
2 - 6:50
3 - 7:09
Total time - 18:34

Power clean took for ever having to come off the floor each time.  But also felt good to just do power clean.  Pistol squats hammered me.  I am typing this 24hours later and my legs still hurt.  SDLHP's were solid.

Crunches - 500
Push-ups - 100

Total for year
Crunches - 17,000
Push-ups - 2,100

2/5/13 Crunches/Push-ups/KB Swings (late night)

Did my 1000 crunches
100 Push-ups and
100 x 35lb KB swings
at 10:30pm. 

Someone got sick at school and I covered their Club, so I was busy till 6pm. Then had to get kids to TKD.  Just did not have time to get WOD in that was for today.  Missed a good one.  Arm is hurting again and cant get in for the next cortizone shot for another 2 weeks.  The Filthy 50 kicked the snot out of me.  I have a few sore spots that should not be there. 

From above
Crunches - 1000
Push-ups - 100

Total for year
Crunches - 16,500
Push-ups - 2,000

Filthy Fifty

For time: 23:14 New PR

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Splits
1 - 2:56
2 - :47
3 - 1:49
4 - 1:20
5 - 3:57
6 - 1:03
7 - 1:28 could have been way faster, smashed my jiblits kept having to re-adjust
8 -  2:46
9 - 6:00.05 goal was 6 or under.
10 - 1:03
Total time:  23:14 NEW PR, and I could have gone faster on a few and not be any more taxed.  I am pretty happy now. 

Daniel and I came in early this am to get this one in.  We did not discuss it but both of us were in almost 30 minutes early than we planned to meet.  Aparaently we both have sore parts and wanted to get some movement before this.  Pretty solid day for both of us.  I was on the floor but up pretty quickly after. 

Previous times:

1/23/12 = 26:31
7/6/11 = 33:42
12/15/10 = 23:30
4/16/10 = 25:54

Crunches - 1000
Push-ups - 100

Total for year -
Crunches - 15,500
Push-ups - 1,900

Heavy Plate Push, Evil Weels

Complete 10 rounds for time:  14:16

50 yard prowler or dog sled push w/ 180 lbs - we did 90lb Plate Push - Down and back
10 Evil Wheels - Curl bar, with 25lb plates on either side.  (on knees and extend arms straight out in front of you, chest to floor and pull back to knees.)
Splits
1 - 1:15 2 - 1:26 3 - 1:16 4 - 1:24 5 - 1:28 6 - 1:27 7 - 1:23 8 - 1:19 9 - 1:31 10 - 1:42
Total time - 14:16

This one was rough.  I am shot.  Not totaly exhausted but just a feeling of being drained.  Low back is sore from I would guess the Wheels.  Had a terrible head ache after this one.  I got it from the Plate Push, looking up as I pushed.  Wierd, I have no idea why but I could feel it while I was going.

Crunches - 500
Push-ups - 100

Total for year -
Crunches - 14,500
Push-ups - 1,800

Back Squat with Chains, Hodge Podge

A. Back squat with chains 6, 6, 4, 4, 2, 2; rest 2 min - 155 - 165 - 175 - 185 - 195 - 205 - These felt pretty good.  Not sure how much weight this is with the chains but it was interesting. 

B. Squat snatch from high blocks 1, 1, 1; rest 2 min  Skipped this I seem to hurt my back with snatch so I sideded with caution.
+

All Below done @100%

3 min AMRAP:
10 no push up burpee box jumps 20
10 power clean and jerk 95/65
Completed - 1 full round with 10 BBJ, 3 PC&J
Rest 10 min took 5 minutes here

3 min AMRAP:
10 deadlift 185/115
10 burpee lateral hop over bar
Completed 2 full rounds with 10 DL and 3 BLBH

Rest 10 min - cleaned everything else up so i could skin out after last round

3 min AMRAP:
15 hang power snatch from below knee 75/33
15 box jumps 20"
Completed 1 full round with 6 H.P.S.

Interesting workout today.  Have not done one like this before.  Snatch worries me so I just don't do it nor do I push very hard.  After the Deadlift AMRAP I was shot.  Cleaned up everything while resting from the first two rounds so I took the full 10 minutes.   

Crunches - 1000
Push-ups - 100  

Total for year
Crunches - 14,000
Push-ups - 1,700

Push Press, Push Jerk, Split Jerk, Strict Press, HR Push-ups, Knees to Elbow, Box Jump, CTB, Wall Walks

A. Push press x5/Push jerk x3/Split jerk x1; rest 90 seconds x5 complexes
    * 95lbs, 105lbs, 115lbs, 125lbs;130lbs.  These were pretty easy, probably could have gone up but not after how I felt with the WOD.
B. Strict press 10, 10, 10; rest 75 seconds - 95, 100, 105 - 105 put the hurt on me.
+
10 rounds for time:
10 hand release push ups
8 knees to elbow
6 box jumps 24/20
4 CTB chin ups
2 wall walks
Rounds
1 - 1:35, 2 - 1:50, 3 - 1:59, 4 - 2:04, 5 - 2:04, 6 - 2:19, 7 - 2:45, 8 - 2:31, 9 - 2:17, 10 - 1:54 
Total time - 21:22

I was on pace to rip this one up.  Fell off the cliff on round 6.  Worked back but I was hammered after this one.  Brutal!  Daniel threw down on this one.  We separated after round 2, he was flying.

Crunches - 1000
Push-ups - 100

Total for year -
Crunches - 13,000
Push-ups - 1,600

1/27/13 Turkish Get Ups, GHD, Farmer Carry, Sledge Hammer, Bear Crawls, Jump Rope, Crazy Rope

Heavy Turkish Get-ups 45 - 55 - 65 - 75 - 80 got Rt not Lt side

Then 3 rounds for time:
10 GHD
25 yards farmer carry left
25 yards farmer carry right
15 sledge hammer left
15 sledge hammer right
40 yard bear crawl
50 double unders
Thirty seconds crazy rope
One minute rest
Rounds
1 - 3:45
2 - 3:57
3 - 3:38
Total time - 13:19 with rest

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 12,000
Push-ups - 1,600

Tabata - Tire Slams, KB Swings

Tabata
Tire Slams
KB Swings 70lbs/2 Pood
Tire Slams
Rounds/reps
Tire Slams 15 - 13 - 13 - 13 - 13 - 13 - 13 - 13
KBS 12 - 12 - 11 - 11 - 10 - 10 - 10 - 11
Tire Slams 12 - 12 - 12 - 12 - 12 - 12 - 14 - 14

I have been looking forward to this one for days.  I love these two exercises.  By the end I was on the floor.  I started timing Daniel about 5 minutes after I finished and my head was still foggy.  I screwed up twice in the first round for Daniel.  I had to finally write down when I needed to make his 5 seconds left call.  I was able to get my head clear by round two for him and did not screw up again.  Good to have days like this.  I love these partner ones. 

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 11,000
Push-ups - 1,500

Sprints

4 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...
6 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Did at track with Daniel.  Great workout.  My hammys and tail end are pretty sore.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 10,000
Push-ups - 1,400

1/21/13 Dumbell Thrusters, Dumbell Curls, SDLHP

3 Rounds
20 Dumbell Thrusters 35lbs each arm
15 Swinging Dumbell Curls 35lbs, do not put down dumbells
50 x 35lb rows with Dumbell
1 min rest
Rounds
1 - 2:56
2 - 2:57
3 - 2:38
Total - With rest - 10:32, with out rest 8:32

Man this burnt!  Did it at home late.  My bicepts burnt for a few days.

Crunches 1000
Push-ups 100

Total for year
Crunches - 9000
Push-ups - 1300

Back Squat, Snatch, OPT - WEEK 3 DAY 3

A - Back Squat 2 - 2 - 1 - 1; Rest 2 minutes between sets (205, 225, 245, 255(fail))  I know I could have done 255 it has been probably 6 months since I have done heavy squats.  Probably more.  My back is still not healed.  I felt a twinge as I took 255 off the rack.  I told my self on the way down if it did not feel right just to ride it all the way down slowly to the safety bars.  It felt wierd so I did and stopped there.  No reason to screw up my streak.

B - Squat Snatch - 2 - 2 - 1 - 1; Rest 2 min.  The snatch kills my back so there is no way in heck I was going to do this one.  I just practiced with weight ranging from 45lbs to 95lbs with just the Power Snatch to prep for the WOD. 

WOD
4 Rounds for time:
30sec max reps power snatch 95lbs
30sec max reps burpees
30sec max reps KB swings 2pood/70lbs
30sec max reps box jumps 24"
60sec max reps plate push
Rest 12 minutes between rounds
Round 1
PS - 5reps
Bur - 9reps
KBS - 12reps
BJ - 8reps
Plate Push - 2reps, 1 rep = down and back full length of room
Rest 8 min 
Round 2
PS - 5
Bur - 9
KBS - 13
BJ - 8
Plate Push - 2
Rest 6 min
Round 3
PS - 6
Bur - 9
KBS - 14
BJ - 9
Plate Push - 2
Rest 6 min 
Round 4
PS - 7
Bur - 10
KBS - 15
BJ - 10
Plate Push - 2

This took way to long.  I could not stand just walking around and wanted to get home.  I shortened the recovery.  I am guessing this one would still hurt but with about 1/2 the recovery my low quads just above the knees were on fire.  Plate pushes put it in your face and roll it around.  I could have gotten about 15 yards or a full length of the floor each round more but I just did not want to.  I was pretty tired by round 2.  Good WOD just too long in time. Frustrated with squat but I will live.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 8000
Push-ups - 1200

Bench, Split Jerk, OPT Week 3, Day 2

A. Bench press 1.1.1x3; rest 20 seconds/rest 2 min (225, 225, 225)

B. Split jerk; build to a tough single (135, 155, 165) WORTHLESS! I thought about more but at 175 I just rigged out.  With out anyone there I just had no fire on these.
C. Drop to 80% of B and perform 6 sets of 2; rest as needed bw sets (I did 135 for all sets.)  This was way to easy so I know I could have gone higher on the heavy.
WOD
For time: 17:38
50 meter farmers walk 2/1.5 pood
25 hspu - These ate me alive.  All kinds of breaks and I did them in the rack as usual.
50 meter farmers walk
25 CTB chin ups
50 wall balls - stroked these I could have gone unbroken but took a break just because.
25 toes to bar - should have done them unbroken, I pretty much just came down at 17 because I am dumb.
50 wall balls - same as above
25 hspu - two words - Sucked rear!
TOTAL TIME - on WOD - 17:38

... clock starts immediately upon completion and scored as a second workout :
300 double unders for time - adaptation - 600 singles
Broke into sets of 100's
10:24

I can tell we are 3 days in.  I am ready for a break.  Full body fatigue.  Which is a great sign to me.  We hit everything the last few days.  Great feeling with no real sore spots.

Crunches - 500
Push-ups - 100

Total for year
Crunches - 7000
Push-ups - 1100

CORE "THE LAUNDARY LIST"

3 Rounds for time - 18:18.72
10 Back to back med ball hand offs / partner
5 Ball Bursts
10 Tire Slams RT
10 Tire Slams LT
50 Heavy Jump rope (JEDI) whips - figure 8
20 Back extensions
10 GHD's
100lb Farmer Carry - 20 meters RT arm 20 meters LT arm
10 x 55lb KB Swings
10 Total decline sit ups.  Red bench highest setting.
50 High Knees in Rack (Runs)
1 min rest at end of each round
Splits
1 - 5:17 
2 - 5:16 - 11:34
3 - 5:44
Total time - 18:18 with rest

5 min rest

8 on the minute 20 meter harness partner pulls.

Need to thank Daniel for this one.  Bunch of my strengths wrapped into one.  Anything core and I am juiced.  We kind of administered this to each other.  Directing where to go next and passing the med ball.  Had a good time with this one.  Good slow burner.  I tried to run / trot between stations.

Crunches 500
Push-ups 100

Total for the year
Crunches - 6500
Push-ups - 1000

Step-ups

12 min AMRAP
24" box
40 step ups alternating legs powercleaning weight to shoulders before step

Started with 25lbs and worked up to 40 only got 8 of the 40lb'ers.

Like this - 40 x 25lbs dumbell, 40 x 30lbs, 40 x 35lbs, got 8 of the 40lb'ers.

I was supposed to go dead-lifts heavy and then a ton of power cleans.  My back on the right side just kept biting.  Decided to adapt.  Daniel came up with this sub.  Did a few plate pushes after and some walking lunges with the 45lb plate on my shoulders probably 4 yards.

Crunches - 500
Push-ups - 100

Total for year
Crunches - 6000
Push-ups - 900

Push Press, Ball Slam Burst Unders, Plate Push, Toes-to-bar

8min AMRAP
3 Push Press @ 135lbs
5 Ball Slams Burst Unders @ 20lb ball
Rounds = 10 full and all push press and 1 ball slam burst under
Splits
1 - 34.27
2 - 45.60
3 - 42.70
4 - 46.19
5 - 47.85
6 - 53.42
7 - 47.80
8 - 51.89
9 - 41.38
10 - 46.75 - @ 7:37
Partial - all push press, 1 ball slam @ 8 min

Rest 10 min

6 rounds
Plate Push - Down and back @ 45lbs Racing Daniel, hurt but they were fun.
90 seconds rest between efforts

Rest 10 min

33 Toes to bar, had 30 in 45 seconds.
My goal was to do 50 as fast as I could so I could compare with the guys, but I did this on one of the racks with the bar that spins. I did get in a rythm but with the bar spinning in my hand I was really having to work to stay in that rythm. I came off the bar after number 30. Jumped back on pretty quick and was so frustrated after firing off 3 I just quit.  I will try this again in a few days on a bar that does not move. 

1/11/13 Bike, Abbs

5+ mile bike with kids, Fartlek Friday.  Isaac and Kyle are looking amazing.  They were flying.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 5500
Push-ups - 800

Deadlift, Deficit Push-ups, Box jumps

12 min AMRAP
15 x 155lb Deadlift (hex bar)
15 x Deficit Push-ups 25lb plates
15 x Box jump 24" box
Rounds
1 - 1:21
2 - 1:42
3 - 2:23
4 - 2:17
5 - 1:59
6 - 1:52
7 - Got deadlift done at the buzzer. 12 min, so 6 full rounds and 15 deadlifts. 

This one was way tougher than I had anticipated.  Daniel and I were both at 160bpm after 90seconds of completion.  I took heart rate at 60 seconds and was a 170.  I was a little torked I did not look at my watch to see how close we were to time.  I think I could have gotten to the push ups.  Again the box jumps hampered me.  I just can't cycle.  I actually recover on the box jumps which is stupid but this is just an aspect that I need to get used to.  Just bothers me trying to partner with Daniel and I know I can keep up with him on these kinds of WOD's.  Not much of a partner when I can't maintian the pace on somthing this simple.

I have missed the last 2 days because I have had the stomach flu all on the back end but man it tore me up and still is in there.  Not feeling great still.  I had a bout of the stuff after school before this WOD.  I could feel this coming on for several days before it hit.  Crazy stuff.


Crunches - 1000 
Push-ups - 100

Total for the year
Crunches - 4500
Push-ups - 700

Turkish get ups, SDLHP

Heavy Turkish-get-ups 1 set is right arm switch and left arm
45lbs
55lbs
65lbs
75lbs
Could not find a max on this.  I can only guess that this is a PR.  I don't remember going over 55lbs but I might have.  75lbs was a lot of work I think I could have gone higher.  Better safe than sorry.  I just have not been feeling good lately.  Sore in the back and just exhausted all over.  I am hoping from just getting back into this.

WOD
10 Rounds
150 meter row - Sub in was 15 x 45lb SDLHP
rest 1 : 2 ratio.  So what ever it took to row 15 rest that amount.
1 - 16.1, 2 - 18.06, 3 - 16.09, 4 - 16.87, 5 - 16.37, 6 - 16.06, 7 - 16.66, 8 - 16.9, 9 - 15.53, 10 - 15.22
Total time with rest 7:44.72

Crunches - 500
Push-ups - 100

Total for year
Crunches - 3500
Push-ups - 600

KB Swings, Box Jump Burpees

For Time: 
30 - 20 - 10
2.5 Pood KB swings (55lb Dumbell) at house
Box Jump Burpee (had to use a kitchen chair against sofa on rug in living room.

Splits
30 - 4:23
20 - 3:31
10 - 1:52
Total time - 9:47

Did this one late Sunday night.  Had to take puppies to Springfield for training classes.  My back has been a wierd kind of sore.  Not pain but just uncomfortable.  These KB swings were rough.  My Dumbells are the adjustable kind and go to 90lbs but are awkard and the plates wiggle a bit on the swings.  55lbs seemed a bit uncontrolable with these and were not smooth.  I got them done but worried about my back most of the time.  The Box jump burpees were interesting.  I struggled getting into box jump position coming off both feet.  Not to mention it was a kitchen chair.  I also just can't go any faster on box jump.  Having to step down so I don't jar my back takes for ever getting set.
I am exausted but man it feels good to be working out again and having Jen on board for the Crunches and Push-ups.  We are making each other do them every day.  Awesome.

Crunches
500  Crunches
100 Push-ups, these sucked with having done the burpees in the WOD

Total for year
Crunches - 3000
Push-ups - 500

Bike, Crunches, Push-ups, and KB swings

Biked 6 miles with the kids.  Fartlek Friday.

100 kettlebell swings @ 40lb w/ dumbell during sets of crunches and push-ups.  4 sets of 25reps.

In the evening with Jen.
1000 Crunches
100 Push-ups

Total for year
Crunches - 2500
Push-ups - 400

My feet are very sore from yesterday.  Running on the tile floor in wrestling shoes hammered my feet.  So much so it feels like I have plantarfacitis.  I will need to be sure I have my toe shoes on as much as I can this weekend.  Might take tomorrow off a WOD and just wear the weight vest as much as possible.  It is still under repair but I can use it.  We shall see if I can remember.

I would also like to have a goal of some weight to KB swing every day not sure if I can pull this off.  I am saving up to buy a few KB's with the padding on them for the house so I can set them on the floor in the exercise room. 

Box Jump Max w/ Chain, Power Clean, Chest to Bar, 60 yard blasts

Had to work with my student teacher so I was a bit behind Daniel and did stuff out of order.

Started with the 12 min WOD of on the minute.
1 Rep 155lb Power clean - just kind of putting a weight on here.
5 Chest to Bar Pull-ups
Complete one set on the minute every minute for 12 minutes
Arm hurt pretty good on the pull-ups.

Went to math hall at High School for 60 meter blasts, every 30 seconds for 6 minutes = 12 total blasts
We for some reason had our selves convinced there was only going to be 11 of these and I was really hurting by number 8 so all I kept watching was when to go and realized we had a bunch more than we wanted.  I wore a pretty good blister on my left foot from trying to stay on my toes.  After number 6 I would go about 80% on one then 95 to 100% the next.  Worried about coming down on a heal and jarring my back.  Good partner WOD to keep you going.  Daniel and I are pretty close to the same speed so we are right on each other.  We both hit the deck after the last one on this one.

Good news for the night was the box jumps I started with a warm up of every box all the way up to the largest box.  I need to measure it but with my shoes I have it at roughly 39inches so who knows.  I can hit that box with no weight pretty easy.  But with a chain that is a different story.  I then put the chain doubled over through the belt.  I did the whole set again of 5 boxes with the chain.  I will have to ask Daniel if he remembers me getting the highest box with the chain but I nailed it with no problem tonight.  Stopped there on a high note.  I am repairing my weight vest.  I need to do a third set next time with that on as well.  I did that even after all the above.  I was pretty happy with the evening.  My back is sore now but I have hung inverted a few times. 

At home with Jen
Crunches 500
Push-ups 100

Total for the year
Crunches 1500
Push-ups 300

Squat Cleans, Dead Lift, Box Jump, Toes to Bar

10 rounds of 2 reps Squat Clean @ 135lbs.  Rest 45 seconds between sets, let speed and form dictate load.  I used 135 lbs.  Prescribed was 50 - 70 % of 1 rep max.

WOD
10 minute AMRAP  = 6 rounds
3 x Dead Lift 275lbs used cage
5 x Box Jumps at 36inches
10 x Toes to Bar
Splits
1 - 1:01
2 - 1:29
3 - 1:48
4 - 1:45
5 - 1:46
6 - 1:54
Finished number 6 at 9:46 and stopped.

I had to slow way down on the deadlifts I kept feeling a twinge in my low back.  I should have dropped weight but did not.  I can do 275 pretty easy but with my lack of fitness and strength I did not want to loose a decently heavy day.  So, I slowed down on these.  Also my box jumps suck.  Since I can't jump down with out hurting my back I just can not go any faster than I can step down get set and jump.  Still I liked the WOD.

Later in the evening in progression of New Years Resolution.
500 Crunches
100 Push-ups

Total for year
1000 Crunches
200 Push-ups

DEATH BY SIT-UPS

DEATH BY SITUPS (NEW PR) by 1 round - 31 Rounds and 496 Butterfly sit-ups.
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.
31 Rounds = 496 Butterfly Sit-ups, feet not anchored.
Pretty much exactly like last time.  The first 18 or so rounds are pretty smooth.  Around 22 rounds things got tough and it happens all at once.  Having a goal from last time really helped.  I did not have a ton of time after the 30th round (i think 10 seconds), but I was determined to get 31 rounds.  Finished 31 rounds and had 4 seconds left. 
1 minute after I finished I had to run to the bathroom for a session of puking.  This one got me for a few days last spring.  We shall see. Good to start off the new year with a WOD and a PR. 

A few years ago my new years resolution was to do crunches every day.  I hit over 101,000 crunches outside my cross fit work outs in a year.  My goal is to hit that again.  I also want to hit 100 push ups a day.  We shall see.

Later in the evening
500 Crunches
100 Push-ups

2/25/12

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.
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.