5 rounds, Muscle Ups, Burpee Pull-Ups

Five rounds for time of:
3 Muscle-up Handstand push-ups = Subbed in 5 Muscle ups
10 Burpee pull-ups

1 = 1:27
2 = 2:12
3 = 2:29
4 = 2:46
5 = 2:50
TOTAL = 11:46

I can barely do a muscle up so I figured adding in a handstand would just be dumb. I still had the rings lower than they are RX'd. However the MU's went pretty good. Pullup burpees are tough. I struggled with coming right off the floor from the burpee to the pullup. Had to jump up and then focus on the bar.

"Jackie"

1000 meter row = subbed 45lb SDLHP x 100reps
45 pound Thruster, 50 reps
30 pull-ups

Row = 2:52 broken I think 50-30-20
Thruster = 2:52 broken I think 25-15-10
Pull-Ups = 1:37 broken I think 15-8-7
TOTAL = 7:22.03

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

"Helen"

Three rounds for time:
Run 400 meters = as usual subbed in 800meter bike
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Round 1 = 3:42
Round 2 = 3:57
Round 3 = 3:53
Total Time = 11:33

Just was not into this today. I was up at 6:30 and should have come in. As it was I went back to bed and got up an hour later and did not make it in until 10am. Wind was high which made the bike miserable. Just did not have any fire today. I am going to hit it tomorrow and do "Jackie" looks like it will burn.

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

Max rounds and reps in eight minutes of: 4 handstand pu, 2 pood Kettel bell swings, GHD situps

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

5 rounds
Round 1 = 1:08
Round 2 = 1:32
Round 3 = 1:33
Round 4 = 1:50
Round 5 = 1:42
Last round finished at 7:46. Tried to start HSPU but time ran out.

As I elevated feet time ran out.

Decet today. Actually tried the 70lbs on the KB swings. Felt good. Still have to be careful with my back. The GHD's were solid but my back did not like the over extension. Had to be very careful by the end. Hand Stand Push Ups were what they were. I still suck at them. Did them the same as always. I think I should have had 6 rounds, in shape possibly 7.

12 min as many rounds, 35lb dumbel thruster, 1 = 15ft rope ascent

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

7 Rounds plus 9 thrusters at 11:59.

Yet another example of how bad shape I am in. This one hurt bad. The rope ascents killed me. Hard to believe I have done workouts with 20 plus rope ascents. I ripped hide off my fingers and tore a good spot on my right lower leg. Just a rough workout on me tonight. But at least I was in the gym and got another one in.

Three rounds for time of:30 Kettlebell swings, 1.5 pood,25 Wall ball shots, 20 pound ball,20 Pull-ups

Three rounds for time of:

30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Round 1 = 3:01
Round 2 = 4:15
Round 3 = 6:40
Total = 13:57

Well I hope I am back. It has been since Oct. 24th since my last work out with spances of 10 days between workouts before that. Todays was miserable. I am very out of shape. I was wishing I was dead by halfway through round 2. Lactic burn hit and I was done. Round 3 doubled my first round time. I did not even burn my first round because I knew this was going to hurt later on.

10 Wall ball, 10 pull-ups, 7 Rounds

Seven rounds for time of:

10 Wallball shots, 20 pound ball

10 Pull-ups

1 - 38.13sec
2 - 45.41
3 - 57.33
4 - 1:04.40
5 - 1:11.3
6 - 1:46.2
7 - 1:27.3

TOTAL = 7:52

Yet another workout I would and should have blown through. I am so out of shape right now it it pathetic. Round 1 through 4 were unbroken. Round 5,6,7 were broken on the pull ups. 6 and 4 for each round. I did 1 extra pull up round 6 because I did not feel my chin was high enough over the bar before I went down on number 6.

135 lb Hang Cleans 15reps, 15 Burpees

Done Wednesday October 20th

Three rounds for time of: 11:53

135 pound Hang power cleans, 15 reps

15 Burpees

1 - 1:44
2 - 1:16; 3:00 round
3 - 3:09
4 - 1:17; 4:26 round
5 - 3:23
6 - 1:02; 4:25 round
TOTAL = 11:53

Wall Ball and Muscle-ups

For time: 15:39

50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

I have been off for several days again. I was made for at least part of this workout. I normaly rock the wall ball rounds. I finished the first round of 50 WB in 1:45. I did have to rest on the next round of 40 not sure why. The muscle ups were decent but the rings were not as high as they should be but I did feel I had a decent round of these. Rings should have probably been 6in higher.

"Jerry"

This was done October 9th

For time:
Run 1 mile = Subbed in 2mile bike on grass and gravel a little pavement (ROUGH)
Row 2K = 200 SDLHP 1.5 pood = 55lbs
Run 1 mile = Subbed in 2 mile bike on grass and gravel a little pavement (ROUGH)

Did this one at the house. Bike loop sucked. 800meter loop so had to bike 4 laps. Slow on gravel turns and rough grass loop through Longs yard.

1 = 10:06 Bike
2 = 11:15 SDLHP
3 = 11:15 Bike

Resting 60 seconds between sets: Bench press = 2-2-2-2-2-2-2-2-2-2

Bench press

2-135
2-145
2-155
2-165
2-175
2-185
2-195
2-205
2-225
2-245 Barely got these up, but they went up.

I underestimated on the rest of the work out but I have been so inconsistant on working out I just did not have a clue where I was. We also never do bench press so even more of a bit of confusion.

Day off

1000 crunches/abb exercises
100 push-ups

Pull ups per minute

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

15 rounds plus 12

Total number of pull-ups 132

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) = Subbed in Burpees
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

-------------Round 1 ---- 2Round ---- 3 Round ---- Total
Wall Ball -----34 ----------30 ------------28 ---------92
SDLHP ------28 -----------21 -----------20 ----------69
Box Jump ---24 -----------21 -----------16 ----------61
Push Press --30 -----------26 -----------25 ----------81
Burpees -----13 -----------13 -----------14 -----------40
TOTAL -----129 ---------- 111 ----------103 --------343
Huge PR 54points higher

Workout went well. I was stinking scared because I had not done anything to speak of for the previous 10 plus days other than stationary bike. For my third work out back I was more than pleased. Daniel stayed late to time me on this one. I knew how much I missed having him around but having him there tonight was awesome. Thanks Brother!
I think I could have done a little more on this one but I have to be very happy with the effort. I did this one much smarter this time. I had the Push Press in the rack this time. Last time I had to take it off the floor. This made a huge difference in getting my reps done here. Overall just done smarter. My only weak point I would have to say was my box jumps. The SDLHP hurt my back with the bar. I struggle going as deep as I should but I more than make up for it on the top side. I was going to my chin. Which I busted on the bar once really good and popped it once or twice. I had a bad headache going into this from a very stressful day. I did not figure I was going to do very well.

This past July 21st just over 2 months ago
-------------Round 1 ---- 2Round ---- 3 Round ---- Total
Wall Ball -----30 ----------28 ------------24 ---------82
SDLHP ------26 -----------15 -----------18 ----------59
Box Jump ---25 -----------20 -----------15 ----------60
Push Press --20 -----------19 -----------18 ----------57
Burpees -----11 ------------9 -----------11 -----------31
TOTAL -----112 ---------- 91 -----------86 ----------289

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Did not feel like I did this as well as I could have. I only biked 800 instead of my usual double of distance here.

1 - 4:54
2 - 5:30 Had to adjust back ext. this cost me time here.
3 - 5:05
Total = 15:29

12 rounds for time

DID THIS 9/25/10

For time: 15:28

25 Walking lunge steps = unblroken
20 Pull-ups = unbroken
50 Box jumps, 20 inch box = unbroken
20 Double-unders = subbed in 40 regular
25 Ring dips = unbroken, that was tough barely got up on the last one
20 Knees to elbows = broken, 12 - 8
30 Kettlebell swings, 2 pood = 55lbs = unbroken
30 Sit-ups = unbroken = butterfly no ancor.
20 Hang squat cleans, 35 pound dumbells = Broken 10 - 5 - 5
25 Back extensions = Unbroken
30 Wall ball shots, 20 pound ball = unbroken
3 Rope climb ascents = short rest between

No Crossfit for 10 plus days has really bothered me. Just have been to busy. This one went pretty solid. I tried listening to Jen's Ipod. That will be the last time I try that until I get some kind of arm strap. The plugs came out of my ears when it was in my pocket and when I tucked it in my belt line it kept falling out to the floor and unpluging. I spend more time messing with this than I should.
Bogged down on the Knees to Elbows could not string them together, went I think 12 - 8. My grip started to fail in the hang squat cleans. Had to break it up 10 - 5 - 5. That was crazy. I am guessing because of the time off. Grip was the issue on the Knees to Elbows.
I did the sit-ups as a butterfly legs. Soles of feet were together knees appart to ground. I know I could have shaved off time if I had ancored for sit ups on this one.
Did 55lbs on the KB swings. I still get a little nervous with the back using the 70lb dumbell because of grip and body position to use that for these.

I know I could have gone a tone faster today. Had a few weak spots. I did like this workout though. Great transitions from different body groups.

Stationary Bike

Stationary Bike

Stationary Bike

Stationary Bike

"Fran"

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

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

I blew through the first round feeling pretty good. Daniel posted a huge time and getting as close as I could was my goal. Realistically I was hoping to break 5. I got it done well under. I did the first round unbroken. Thrusters are usually my bain but all were unbroken. Pull ups on round two were 10/5, last round was 5/4.

With Carthage last night I was exhausted today. I just did not have the steam I normally had. I had a solid time but I think I could have gone much faster if I had been rested and had someone to push me. Emily was with me and did the best she could to keep me fired up. There is only so much a 7 year old could do. Thanks Emily.