Tire Slams, towel pullups

6 rounds for time:

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

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

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

Wall ball, pull-ups

4 Rounds for time:
30 Wallball
15 Pull-ups

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

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

Squat Cleans, Kettelbell swings

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

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

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

Pansy WOD

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

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

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

October 7th 2011

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

Rounds
1 -
2 -
3 -
Total time -

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

Wall Ball, Toes to bar, Box jumps

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

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

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

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

9/28/11 WOD with TEAM

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

21:00

95 lb Thrusters, pull-ups

Warm up
5 pull ups slow and hang long and deep at bottom
2 deep slow dips hang at bottom
10 GHDS
Good wall stretch, shoulder on ball and back on roller.

Four rounds for time of:

Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Rounds
1 - 1:29
2 - 2:24
3 - 4:13
4 - 4:10
Total time = 12:18

Man I am loosing it.  No fire and man this hurt.  Fight Gone Bad is Saturday and I don't even want to do it just because I have no motivation and I have already missed so many days.  Not sure what I am going to do.  I felt good the first round I did not even feel like I pushed but I fell off the wagon quick.

DIRTY DOZEN 9/20/11

For time:
25 Walking lunge steps - 31.84
20 Pull-ups - 29.31
50 Box jumps, 20 inch box -
20 Double-unders - 1:52
25 Ring dips - 1:42
20 Knees to elbows - 1:36
30 Kettlebell swings, 2 pood - 2:13
30 Sit-ups - 1:20
20 Hang squat cleans, 35 pound dumbbells - 2:39
25 Back extensions - 34.72
30 Wall ball shots, 20 pound ball - 1:52.33
3 Rope climb ascents - 2:24

Total time = 17:18.13

Thrusters 9/15/11

Thruster 3-3-3-3-3-3-3


5 x 135 warm up
3 - 135
3 - 145
3 - 155
3 - 165
3 - 175 Felt at pull down middle of my back
5 x 135 Cool down

Wall ball, Rope climb

Complete as many rounds as possible in 10 minutes of: 9 Rounds

15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Rounds
1 - 48.22
2 - 58.92
3 - 1:00.96
4 - 1:06.02
5 - 1:12.0
6 - 1:09.19
7 - 1:06.39
8 - 1:15.66
9 - 1:09.98
Total Time = 9:47.34


Forgot to tape my leg and tore the crap out of it.  Had to change the way I decended the rope and still tore it up.  I finished 9 rounds with I think 25 seconds to spare.  I just panzied out on this one.  I could have hit 10 rounds if I had taped, been motivated and pushed at the end.  Kind of frustrated with today.  At least I was in there.  Thanks again Daniel for getting me in this morning.

pull-ups, squats

5 Rounds
20 Pull-Ups
20 Body Squats

Rounds
1 - 2 - 3 - 4 - 5 - Total Time =

I have missed I think 5 days or so.  I can't believe this is already happening.  Not good.  I need to really get it together and get these in each day.  Hopefully I can get back into things.  Just threw this one together today to get upper and lower body some work.  First and second round were ok and then I just started to fall appart.  I have been sick as a dog this week and my back still is not right from hurting it last week picking up the T-Posts.  I was thinking yesterday that a year ago I had a pretty solid pr in Fight Gone Bad.  I know I am in better shape now but it still frustrates me to miss days.  Daniel has been trying to get me back in the weight room we have just been to busy.  Thanks for the peer pressure brother you helped me get this one in tonight .

8 KB Swings, 20 Burpees

Five rounds of:
3 Cleans
20 Burpees
Rounds
1 - 48.99
2 - 58.68
3 - 1:24.83
4 - 2:10.94
5 - 2:33.50
Total time = 7:56.94

Burpees killed me as usual.  My back is still hurting from Thursday morning putting the T-posts in my trailer.  Good thing Daniel talked me out of doing the Cleans.

Double unders, Box Jumps, Kettlebell swings

Five rounds for time of: 14:22

40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Rounds
1 - 2:33.90
2 - 3:17.31
3 - 2:55.60
4 - 2:59.00
5 - 2:36.49
Total Time - 14.22.30 Huge PR and I was holding back a bit because of the recent inconsistancy. PR by 5:14.
Rest 11 min
Run splits - ran laps on Soccer field
1 - 2:40.89 I believe these are roughly 400 meters, I think.  It is around both fields and down in the drainage.
Rest 1min
2 - 2:33.44
Rest 1 min
3 - 2:24.33
Rest 1 min
4 - 1:55.25
I hung from the soccer goal on the rest each time to stretch out the back.  Holy cow I can believe I am running again!

With the inconsistancy as of late I did not push as hard as I could have.  I still had a huge pr.  This was done just a month or so after I started in June of 2010.  I started in March of that year.
Saturday, June 26, 2010

Five rounds for time of: 40 Double-unders, 30 Box jumps, 24 inch box, 20 Kettlebell swings, 1.5 pood
Five rounds for time of: 20:08
This one was tough but was a blast. We had the Bandy's and the Bayless's going all at once. Daniel set up 4 stations. Good times. First round Daniel and I were flying going head to head. It hit me about half way through the jumps we had 5 rounds so I told him I was backing down. We both had gotten caught up in the moment. I was on the ground when this one was over so I am glad I backed off a bit at the beginning. I took a bad fall on the second round of box jumps. I was not concentrating and I came down hard on my left foot at the top of the jump on the box. The box spun before I could get my right foot down. The box flipped and I ended up tied up like a goat in a fence the dang thing. Busted my right fore arm pretty hard. Got a pretty solid cut and bruse. I did not pause very long I was pretty fired up for breaking my concentration which probably helped. I just held my arm at my chest for a few jumps while the pain went away.
Jen did the workout as RX'd. She did awesome! Her Double unders killed her. She stuck to her guns and did them all. I would guess she did more total jumps than I did by half. The rope has brused her arms and legs. I was proud of her. She is still a little tentitive on the box jumps.
TIME : 34:39
The girls have joined Cross Fit today. They seemed to have a blast. They asked to do it again and even started requesting different things like rope climbs.
They did the following.
TIME : 3:32
3 Rounds
10 box jumps 12"
10 meter bear crawl
10 meter forward rolls to a standing position
5 push ups

Muscle ups, Squats

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

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

HSPU / Pull-Up

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

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

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

"Gator"

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

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

Run 400, 5 Deadlifts

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

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

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

Tire Slams, Thrusters

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

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

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

Rows

Four rounds for time of:

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

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