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!