Pull-ups, Bench Press, KB Swings, Wall-Ball

4 Rounds for time:
5 Pull-ups, Chin passing over bar to neck
10 Bench Press 135lbs
20 KB Swings 1 Pood (35lbs)
30 Wall Ball 20lb ball
Rounds
1 - 2:17.22 Unbroken
2 - 3:18.74 Slow on bench and broke wall ball up 17-13
3 - 3:40.40 Solid on bench, broke up wall ball 17-13
4 - 3:23.72 Slow on bench, UNBROKEN WALL BALL!
Total time - 12:40.08

Finished this one and was in the Cross-fit flop on the floor.  Got a great burn.  I wanted to stay under 3 minutes a round but that did not happen big time.  I guess I should be happy I stayed under 4 for every round.  

Still in save my back mode.  Trying to do exercises that do not stress my back.  I had a ton of kids to work on tonight so Daniel got a head start and was doing something different anyway.  He was finishing as I came in and started warming up.  He had to get home to mow because this week is going to be nuts.  The KB swings at 1 pood were way to light.  I was happy I chose this weight because it worked me just a bit but there was zero stress on my back.  Also very nice to feel that 35lb KB swings felt like next to nothing.  When I first started this mess 2 years ago that was about as far as I could go.  This latest spell has taken some of the steam out of me.  I am very apprehensive now about any lifting.  I want to power clean very badly but I know it is just not a good idea. I have babied my back for 2 weeks.  I am feeling pretty good the pain has begun to subside but there are still days I have as Vicki calls it my John Wayne walk.  I was in so much pain 2 weeks ago that I was very afraid I had digressed back to where I was 4 years ago.  I guess GOD sent me this message to humble me a bit.  I had been backing down a bit on how hard I pushed in WOD's.  However I had also been pressing a bit on how much I had been lifting weight wise.  I also had been feeling so good I had been doing some things that I knew I should not do with my back.  Oh well.  I had been on a good roll with my number of WOD's per month.  I just have to scrap this one up to trying to make the right decision.  12 WOD's for the month is pathetic but I believe it was probably the best thing.

4/24/12 A few things after the meet

My back is feeling tons better.  I told Daniel yesterday afternoon that for the first time in 2 weeks my back did not hurt when I sneezed so I must be getting better.  When we got back from the meet Daniel did a quick WOD and I timed I don't know how you could do it on your own but a great WOD.  I still am leary about doing to much.
I did -
50 pull-ups
50 push-ups
50 body-squats

Packing and late WOD

Helping Jen's Grandparents move this weekend.  Spent 5 hours loading a large U-haul.  Back pretty sore.

After dinner I swam with the kids and soaked in the hot tub at the hotel.  At 9:15 I did this WOD in the fitness room.

32 minutes Seated Stationary Bike on Cardio Setting
200 Crunches
100 Push Ups

My back has not been near as sore today.  Even with the heavy lifting I kept stretching and trying to open up the low back.  I am having a better day than the last 7 that is for sure.  Still not great by any means hence the non-impact WOD.  I won't be doing any lifting for quite a while I think.

Dr. Dan's Snake Oil For Bad Backs

How good a bud is Daniel? That guy designed a WOD to try and pull my reer out of this low back funk I am in. Still hurting pretty bad but I got one in with Dr. Dan's ingenunity. I will post times and exercises in the am.
3 Rounds for time:
5 - Swinging Ring Pull-ups
1 - Horizontal Heavy Rope-pull (3 pood) took picture of Daniel doing this I will post later
14 - Lunges
10 - Dips
14 - Scorpions 7 each side
20 - Tire Slams (10 left, 10 right)
5 - Hug a Twinkie
3 - 20ft Wall Ball explosive drives trying to hit main I beam
5 - Bench Press 205lbs
10 - Hanging Bar Swings
15 - Back Extensions

Splits
1 - 8:21.76
2 - 8:49.17
3 - 8:14.49
Total Time - 25:25.42

This was surprisingly draining.  The Bench Press was enough to drain you.  Great workout by a great bud.  Thanks Daniel.  My back hurt the whole time except during the lunges.  The Scorpions were horrible but I could tell a great movement that I need to do more often.  Thanks again BROTHER!

Body squat, crunches, push-ups

Did this around 9pm after hanging upside down and rolling out my IT bands.
210 Body Squats did sets of 30 except for the last and did 60.
500 Crunches
100 Push-ups
My back is really bad right now. I have not felt right since the Burpee ring WOD almost 2 months ago. Several WOD'S have stressed it too. I have also had some great WOD's in that time. Clayton and I took the van to Pitt state and by the time we got back to the weight room I could barely walk. I then slept on the cot Sat night with the girls in the basement. I should have moved at the start. By Sunday morning I was in the worst pain I have been in for the last 4 years. My hips are on fire, my feet are burning. The longest I have had a back issue is about 2 days since I started cross fitting. This is going on 6 days. I am way better from Sunday but by no means am I feeling good. I am walking around like an old man. I am hanging upside down several times a day taking alieve and stretching. I can only hope this is not a start of something bad. I am exhausted by mid day just blocking out the pain. I had to do something tonight so here it is. I did also roll out my hips. We shall see.  I am missing working out with Daniel I feel like something is missing each night when I get home not getting workouts in.

Handstand walks, body squats

5 Rounds for time:
25 yard Handstand Walk
50 Body Squats
Rounds:
1 - 1:57.32
2 - 1:59.55
3 - 2:18.49
 4 - 2:21.31
5 - 2:04.71
Total - 10:41.38
Did this after home meet tonight. We wanted a quick one. I suck at handstand walks but it is what it is. I still need to stay away from anything stressing my back. Good to get one in. We were sure we would not get one done till this weekend.  I still suck at hand stand walks.

Push-ups

For time: 6:20
150 Push-ups
You can rest in the pike position. If you have to rest on the floor at any time a penalty must be assessed.  Run 40 yards.  I subbed in 20 singles Jump-ropes.  This was probably a little longer than Daniels 40s but I was not running so I am comfortable with this sub in.
I think I had to take 4 breaks.
Split 6:20
AFTER WORKOUT
4 rounds easy going
25 back extensions
1 dead hang back stretching pull up
50 singles fast jump ropes
25 incline sit-ups

AM practice 200 crunches

A bit of everything, "Sacrifice"

Worked out at 5 pm
Started with Chained Box jumps.  We did big black box.  I think 42 inches?  Weight belt - 2 large tow chains, 1 small.  We went for 10 minutes.  1 minute a round 2 jumps a piece then switch belt.  20 jumps total.  I used Daniels weight vest as well.  I tried the tall box and got it while we were warming up just decided against it during the workout.  
"SACRIFICE" Good one for Easter Sunday.   BAYLESS DESIGN
5 Rounds for time: 22:00
5 Dumbbell Burpees 40lbs
15 Yard plate push 45lbs - These alternated due to changing ends.
5 Ring Dips
2 Clean and Jerks did 105lbs I will do more if we do this again.  Did this to save my back.
15 Yard overhead Barbell Walking Lunge - These alternated due to changing ends.
20 Tire slams with bar, 10 each side
1 Huge Tire Flip
REST EXACTLY 1 MINUTE BETWEEN ROUNDS
Rounds
1 - 3:20.82
2 - 3:04.67
3 - 3:21.79
4 - 4:15.68
5 - 3:56.80
Total time: 22:00.19
Daniel came up with this one.  It was a good slow burn and we both slowly wore down unlike the usual Cross fit fall off the cliff.  Daniel did this with the vest on and I forgot my vest so I was with out it today.  Back feeling better but I have hung upside down several times and stretched a bunch and I took 2 Alieves this morning around 10:00am.  Only felt the clean and jerks the last two rounds.

Finished day with Sled Pulls
4 x 40 yard sled pulls at 135lbs

"Michael"

3 Rounds for time of:
Run 800 meters = Biked over a mile started inside back of weight room and went to mile marker. "Mtn.Bike"
50 Back Extensions
50 Sit-ups = Did Butterfly sit-ups as usual
Rounds
1 - 7:04.74
2 - 6:58.76
3 - 6:36.01
Total Time: 20:39.51
This is the first time I have done this workout for real.  Looks like time or weather might have played a roll the last two times.  This time we did it because my back is so messed up.  I think this is just what I needed, I felt 100 times better after it was over.  Back still hurts but much better.  As the day has progressed I have stiffened up but for the most part not to bad.

LAST TIME

MONDAY, APRIL 11, 2011 

Run 800 meters Got back late from Ozark meet.  Subbed in 3:30seconds of jump rope.
Rounds
1 = 6:08.07
2 = 5:37.65
3 = 5:51.70
TOTAL TIME = 17:37.42
Not bad just feeling very tired and have early practice.  Should have biked but it was dark and I was beat.  Oh well at least I did not miss a day.  Seems like lately just getting it in is enough.

Last time

Sunday, September 26, 2010

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

"Linda"

10-9-8-7-6-5-4-3-2-1 Reps of the triplet for time:
Dead-lift 1.5 times body weight 188 this am tried 285, back is killing me I tried this and when I got it up it was way to much.  I adapted to 225.
Bench press - Body weight 188 this am
Clean (Did Squat Cleans) - 3/4 body weight - 143, went as deep as I could go.
Splits
10 - 7:11
9 - 10:49
8 - 8:33
7 - 9:39
6 - 8:00
5 - 5:16
4 - 5:19
3 - 5:08
2 - 3:08
1 - 1:32
Total time: 1:04.41

My back was killing me today.  I felt it every rep of every dead lift and squat clean.  Not good.  I had to go so slow I just fell to pieces.  Sweat was pouring off me.  I really hope things start looking up because I am beginning to get frustrated with my back issues again.  Last time I did this was in 2010 and I was heavier.  I adapted the dead lifts to lighter than today and took about half the time I did today.  Cleans are usually or have been one of my strong points.  I have jacked something up.

LAST TIME

SUNDAY, SEPTEMBER 5, 2010

Deadlift: 1 1/2 body weight = adapted to Just over 200lbs to save back

Bench press: body weight = Weighed 192 this am.
Clean: 3/4 body weight = 144

As usual the deadlifts just took it out of me. I moved through them pretty well but it taxed me quite a bit. Bench press was solid, just a few breaks. From 6 down was unbroken. Squat cleans were legit 90deg. I focused on this because I adapted the Deadlift. They were steady and smooth but wore me slick.

Ron
Time = 33:44

Thrusters, pull-ups

AMRAP in 7 min
3 Thrusters 100lbs
3 Chest to bar pull-ups
6 same as above
6 same as above
Continue to increase by 3 reps each round Until time runs out.
Splits 
1- 18.42 
2- 40.65 
3- 1:21.14 
4- 2:05.65 
5- all thrusters at timer,    Pull-ups at 8:37 
Did this at 9:20 Monday night after a track meet. Ate a hotdog no bun a bag of chips and a poweraid at 4:15 that was the last time I ate. I am worn out. My fire just was not there. My back was also hurting the whole time. By the third round it was hampering my form. I grabbed the belt for the last round. Not good. Oh well I got one in.

4/1/12

Put in garden and cleared brush. Tilled the entire garden again and raking mounds for potatoes. By the time I got in for dinner I could hardly move.

Stationary Bike, crunches, push-ups

20 Minutes Stationary Bike 95+ avg
1000 Crunches
100 Push-ups

Back is still hurting pretty bad.  Hope to come through this soon.

"DT"

5 Rounds for time: HUGE PR 24:16
155 Pound Dead lift, 12reps
155 Pound Hang Power Clean, 9reps
155 Pound Push Jerks, 6reps
Rounds
1 - 3:27.70
2 - 4:18.06 - 7:45 running time
3 - 5:04.61 - 12:50 running time
4 - 5:45.03 - 18:35 running time
5 - 5:41.56 
Total time: 24:16.96 HUGE PR by 12minutes and 5seconds
My back is toast like I said the other night.  I have been wanting to do this for many reasons, mostly because this thing has owned me since I started it.  I was determined to get it done.  I did figure out one trick last time that I used tonight.  I got the bouncing rubber weights.  On the power cleans when I drop the weight to my knees from the full stance it jerks my low back and I am toast by round 2.  That jerking motion is horrible.  So last time I figured out if I bounce the weight on the down stroke and catch it at my knees for the next rep and don't use that momentum I seem to be able to save my back.  I did this tonight and was able to roll through even with my back in pretty solid pain.  I did try it a few times with out bouncing it and man I know why this thing has torn me up.  I did have to use the hex bar for the dead lifts which I don't think I have done before because my back is hurting so badly.  I can't be disappointed in this workout for any reason.  Thanks for sticking around Daniel!  Not near as hot today either.  Still 80plus and I lost I am guessing roughly 4 lbs during the workout. This is my 4th time at this workout.  The first two times were adapted and I did not even attempt a time it hammered me so badly.  April 13th 2010, December 28th 2010 were the previous dates other than the below from last summer.  Seems like I have had some issues or some thing hindering this WOD every time I have done it.
FRIDAY, JULY 15,2011

1 - 3:00.57
2 - 5:33.72
3 - 11:17.05 , got chalk
4 - 8:09.15
5 - 9:11.02
Total Time = 37:11.51
Holy cow.  I don't know what I have done but my low back is on fire and way out of wack today.  I will hang get it to move and when I start to walk I get a few steps and something moves and sinches up.  Hurt before the WOD and is killing me after.  I probably should not have done it today.  Pride took over.  I was exhausted from the hours and biking the crazy hills at camp.  Long drives kill my back too.  Either way I have done this 2 times before and all of them have sucked.  I promised my self I would not scale this time and do it right.  I did not scale and did all exercises correct.  Even the push jerk I got the dip drive dip going.  The dead lifts were unbroken.  The hang power cleans were killing my back but I did get the first 2 rounds unbroken.  The push jerks the first 2 rounds were unbroken I think.  Round 3 I went to get some chalk from Claytons bag and took forever.  Clayton did give me a WOD tip.  I would try to get to my last rep on the power cleans and then rest the last power clean I would go into the push press.  By the end of round 2 the sweat was rolling off of me almost in a stream from my hands when I would reach down for the bar.  The dripping was so fast it literally would have been a stream of sweat if it went any faster.  I lost 5 lbs plus from the workout.  I am currently 21 hours into a fast as well.  I am going to go for 24 hours, made 24 hour barrier.  I blew my diet at camp this week and trying to get re-set.  Between my back and some intestine issues this is not a good day.  Plus the WOD was miserable again.  I did get it done and not adapted or scaled.  I was 192 this morning and am now 185.  Glad to see that the weight was still gone even with eating poorly the last few days.

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.