Thrusters, muscle up - subs, Done 3/28/12

Reps 9 - 6 - 3 For time:
165lb Thrusters
Muscle ups - sub 3 pull ups 3 dips So I did 27 - 18 - 9 pull-ups and dips each
Rounds
1 - 6:28
2 - 7:14
3 - 3:56
Total time - 17:38
My back is killing me. I guess from the rock diging, but it really has not been right since the jumping ring burpees. Just did not feel right. Daniel said I looked better by the end but I was having to go slow. There were only maybe 5 that did not hurt.  As I was bringing the bar to my chest I really struggled with my low back.  Several times I went to the GHD to stretch my low back and hang from the pull-up bar.  I am happy I did not adapt and drop the weight.  It was tough and I stressed my back but I finished.

Stationary Bike

30 min Stationary Bike

Row, GHD, Rope Climb

3 Rounds for time:
500m Row - Subbed in 50 SDLHP
20 GHD Situps
2 Rope assents 15'
Rounds
1 - 2:53
2 - 3:09
3 - 3:20
Total time - 9:23

Back was pretty sore by workout time from the weekend of digging rocks.  This was a tough WOD but not near what I should have done today.  Thanks for working with me Daniel.

BIG ROCK WOD

My cross fit for today was mowing the yard and digging up several tons of rocks.  I believe 18 total.  2 so large I had to dig them up and drag them out of the ground with the truck.  I would say I got a workout in.

Jen filling this one back in.  I had to dig a good 8' by 8' by 3 feet deep to get one of the rocks out.  The rocks on the rim were around one of the larger ones.

"JT", Sled pulls

21-15-9 For Time: 10:04
Hand Stand Push-ups - Still stink at these
Ring Dips
Push-Ups
Rounds
1 - 3:00
2 - 4:45
3 - 2:18
Total Time - 10:04
I hate this workout.  Handstand Push-ups are one of my weaknesses.  To start with them and have a bunch of reps just eats me up.
Last Time:
April 12th 2011 - 9:38
May 23rd 2010 - 13:39

10 min after WOD Daniel and I finished with, Daniel sprints, me Sled pulls 135 plus lbs.  Felt awesome on these we were taking 90 seconds recovery.  We had planned 6 but the rope broke on mine as I started number 5.  I tweeked my back and stopped there.  Great finish though.

When I got home I found out we were 3.75 miles from the finish of our corporate challenge amazing race.  I jumped on the stationary bike and hammered out a 3 miler and Jen got on the eliptical and did a mile.  I thought I was tired after the WOD today.  I was hammering at 110plus rpms.  I was toast after.

Bayless Birthday Special

Daniels birthday numbers 3(March or 3rd month)  Rounds for time:
7 left side and 7 right side Turkish Get ups - 45lbs, (1977)
1 Plate push
1 Plate pull
22 Tire Slams, alternating arms (3-22-77)
1 Big tire flip

3  Rounds for time:ALL WITH 20LB WEIGHT VEST ON
14 Turkish Get ups - 45lbs, alternating arms
1 Plate push
1 Plate pull
22 Tire Slams, alternating arms
1 Big tire flip
Rounds
1 - 9:33 Did not hit split until I was on the ground ready to start the Turkish get ups.  Finished at 9.
2 - 13:08
3 - 11:32
Total time: 34:14

I can barely move right now.  I am hoping this one passes by tomorrow.  We are planning DT tomorrow.  The Turkish get ups HAMMERED me as usual.

Box Jumps, Push Press, Toes to bar

18 minutes AMRAP: 8 Full rounds, all jumps and 5 push press
15 Box Jumps 24"
12 Push Press 115lbs
9 Toes to bar
Rounds
1 - 1:16.12
2 - 1:39.64
3 - 2:02.19
4 - 2:08.92
5 - 2:18.49
6 - 2:00.56
7 - 2:22.33
8 - 2:34.11
9 - All Box Jumps and 5 Push Press at the 18 min buzzer

This was awesome.  Daniel got his weight vest in today so we had to try them out.  We had them loaded to 20lbs.  Mine weighted in at 23lbs but that was on the home scale.  We are going to try and do it on the high dollar scale soon.  Man they were hot.  We both were getting overheated early but man what a feeling to be firing through that thing knowing you were doing it with 20 extra pounds.  The toes to bar actually seemed a bit easier with the vest.  I have not posted in a few days because we are on spring break.  Sunday I shoveled chicken poop for 3 plus hours cleaning my coop and Daniels and spread fire place ash and chicken poop on the garden.  Monday I tilled for 3 hours to get all that turned in to the soil before the rain hit.  We have had steady rain for the last 2 plus days.  Should be interesting to see the 4 day total on this one.  We needed the rain but not all at once.  Great WOD thanks Daniel.

Power Clean, Bike, Squat Clean Thrusters Rope Climb

Started day with what I planned on being heavy clean and jerk's and rope climbs.  I did several squat cleans with 185 and a few jerks.  I started the timer but I just could not put it together so I abandoned the WOD.  Things just weren't right.  I don't really know what was wrong.  It might be because of my back hurting.  Instead I did the following.

5 Rounds for time: 33:04.38
1 Rope assent 15 feet
600 meter run - subbed in 1200 meter bike, MTN bike.
15 - 95lb Squat Clean Thrusters
Splits
1 - 6:19.74
2 - 7:16.56
3 - 6:31.43
4 - 6:34.87
5 - 6:21.78
Total time - 33:04.38

I have been wanting to do this one for weeks.  The weather was amazing so today was the day.  79 deg at WOD time with full sun and spotty clouds.  AMAZING.  Wind was a bit up for the bike but man it was great out there.  I was in the zone for round 5 wanting to negative split I ended up biking almost to the mile marker before I realized what I had done and I still turned in the second fastest split of the previous rounds.  I am sure with the extra distance I would have had a sub 6 min split. I hit the floor and was toast for 5 plus minutes.  Great WOD this one flat wore me down.  A great finish for the day considering how it started.  The rope assents were not part of the original WOD but since I have not done them in a while and they were supposed to be on for today I added them in.  I did loose 4lbs of sweat today on this one.  This effected the time as well. I was sweating so hard my eyes were burning with the sweat in them.  Had to stop a few times and get my towel to dry my face so I could see.

"Klepto" Box jumps, burpees, squat cleans

4 rounds for time:
27 Box jumps 24" box
20 Burpees
11 Squat cleans 145 lbs
Splits
1 - 5:35
2 - 8:50
3 - 8:23
4 - 8:00
Total time - 30:49
Hurt my back on box jumps trying to not step off the box. This jacked me up. I normally would not struggle with the squat cleans at that weight. I kept having to stop and stretch. Not a good night. Not to mention the high mileage I have been trying to keep up for the fitness challenge.

3/13/12 HSPU, Toes to Bar, 800m, Push Press, Jump rope

For time:
25 Hand stand push ups
50 Toes to bar
800 meter run - biked 1 mile
75 75lb push press
150 double unders, subbed in 300 singles
Splits
1 - 1:10
2 - 4:13
3 - 4:25
4 - 2:08
5 - 3:47
Total time: 15:45
Hand stands stink as usual. It was so dark I could not see the road on the bike. Had to slow a bit. As usual the towed to bar ate me alive.

AM - Hard bike, abbs

AM practice Hard bike - 4 mile cardio equivalent Abb work

Burpees with rings

AMRAP - 7 minutes
Burpees - Ring set 6" above finger tips.  Must clap up through ring.

75 Burpees

Hurt my back pretty good tonight.  I could not figure out what did it until Daniel says you were jumping.  He has to be right.  I am hurting.  This is the reason I can't do double-unders and I have to step down from box-jumps.  Dang I am hurting.

Bike, Abbs, Push-ups, Bike, Run

Here is today's break down.
AM - 4 mile cardio equivalent bike ride biked hard multiple loops on track loop, and school parking lot.
          1 mile Abbs/push ups

PM - 3 mile cardio equivalent bike ride multiple laps at Dunnegan.
          Ran 1 mile, broke down like last time in Vibrams.  400 slow, rest, 400 a bit faster, rest, 400 faster =  
         1:44, rest, 400 faster = 1:22.

"Angie"

For Time:
100 Pull-ups 30, then sets of 10
100 Push-ups 20, 20 both wide, 20, 20 triceps, 10 wide, 10 triceps
100 Sit-ups (Butterfly) full, probably the most complete range of motion I could have done on all of them slow as heck.  I know I can go way faster here - Unbroken.
100 Body squats 51, 25, 24
Splits
1 - 5:33.13 Pull-ups
2 - 3:34.80 Push-ups
3 - 4:45.18 Sit-ups
4 - 2:34.97 Body Squats
Total time - 16:28.08

Last Time
MONDAY, JULY 26, 2010

"Angie"

For time:
100 Pull-ups ( 12,12,10,6,10,10,10,5,10,10,4,2) = 101 I fell off with one to go so I got torked and did 2 for good measure. I was pretty mad these took so long. Took everything I had to get over the bar on the last 2.
100 Push-ups (25,20,20,15,15,5)
100 Sit-ups (Unbroken) (Unanchored)
100 Squats (Sets of 25) I sissied out here
I had a hard time getting in the goove today. Just did not have the juice again. Pull ups took forever. Doing "Joshie" 3 days ago I think had an effect on today. 126 pull ups last Friday could not have helped. I just saw that tomorrow there is "ROY" with 5 rounds of 25 pull-ups. I am going to have to skip a day to try and finish that one. Positive note on this one is that I still have Jennifer and the McElhaney's coming in. Day 2 for Corey and Christine. They seem to be getting hooked. Let's hope. Clayton I counted today. I think you have hooked like 15 people to this since you started either directly or through someone you have hooked. Just in district. Great work brother!
Pull ups = 10:29 sucked
Push ups = Forgot to hit watch. Pretty sure it was like 4:00
Sit-ups = 9:22 = I think 5:22 if I am right about the 4 min above. Unanchored
Squats = 4:19
TOTAL = 24:11
Terrible effort I need to get focused. I know I should have broken 20 min..

SDLHP, Wall Ball, Pull-ups

3 Rounds for time:
30 SDLHP 45lbs
20 Wall-ball 20lb ball
10 Pull-ups
Splits
1 - 1:36.68
2 - 2:00.06
3 - 1:59.14
Total time - 5:35.88

Side by side with Daniel.  Love these.

3/2/12 Stationary Bike

30 min Stationary Bike 75 to 80 rpm avg

Split cleans, pull-ups

For time: 5 rounds
15 - 40lb dumbbell split cleans
21 - Pull-ups
Rounds
1 - 1:30.19
2 - 2:53.86
3 - 3:14.73
4 - 3:17.74
5 - 3:23.78
Total time - 14:20.30

Did late 2/29/12

Stationary Bike
30 minutes, 80+ RPM's

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

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

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

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

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

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

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