Recap...Vision

One year ago, I posted some goals for 2010. So, how'd I do?

1. beat last year's time on 100 day burpee challenge...YES! Having Vince along for the ride and pushing me at the finish was a big help.
2. beat half marathon time from previous year...NO! I discovered how hard it is to run that far without much running. Cold weather probably had an impact, too, but I should've been able to adjust. I finished OK, but sore legs no doubt cost me on this one. Using CFE WODs are the answer this year...
3. Improve flexiblity for OHS and front squats...YES! Very seldom (never) have any numbness when doing OHS and yesterday's WOD included 30 reps at 115#...that wouldn't have happened a year ago.
4. CFT over 825...NO! I got 810. This year, I'll get 825!

So what's up for this year:

1. Beat 2009 time for half marathon...1:50:01...got to get in the 1:49s.
2. CrossFit Total 825
3. Bodyweight OHS
4. one strict 30 day lockdown each quarter
5. Get my family involved in the WODs

AMRAP 20

2 muscle ups
4 45# dumbell turkish get ups (2 each arm)
6 115# OHS
8 31" box jumps

5 rounds + 2 muscle ups

round times: 2:49, 5:13, 4:29, 3:24, 3:42

Last 2 sets of OHS unbroken. Focused on keeping arms back. Had a failure on Rd3 after 2. No failures on M/U.

WOD totals = 12 muscle ups, 20 TGU, 30 115# OHS, 40 31" box jumps

2 rounds, odd lifts:

2 rounds (2 rounds = do everything you see below, then repeat it all) for time of the following:
500m row
12 135# left hand suitcase lift
12 45# right hand barbell push press
30 45# virtual shovels
500m row
12 135# right hand suitcase lift
12 45# left hand barbell push press
30 45# virtual shovels

WOD time: 27:59
First round: 13:16 (6:00, 7:16)
Second round: 14:43 (7:08, 7:35)

Tough WOD, but aren't they all? Hard on the lower back, which was most noticeable on the rows.

Spar gone bad

FGB methodology, but changed up the skills:

28,20,22 53# kb swings
15,18,10 bench jumps holding 45# plate
14,14,17 GHD sit ups
53,43,41 double unders
13,15,12 95# push press

totals 123,110,92=315

Hard but not as taxing as FGB. All jumps done as jumps, no step ups.

Split Jerk 1-1-1-1-1-1-1 PLUS!

warmed up with 3 @ 135#

155, 175f, 165, 175, 180, 185, 190f

jumped from 155 to 175 and probably shouldn't have because my form on the 155 wasn't very good. Dropped back down to 165 and focused on quick drop and arm lock out...the 185 was a deep drop, I felt the stress on my right (back) leg in the split, and that had never happened before.

After WOD, cashed out with 3 "Death by" events:

10 yd shuttle run with 45# plate (can't set plate down) - 10 rounds, plus 10. Just a few feet from getting #11 when timer beeped.

50# dumbell snatch (one rep with each arm counts as 1) - 9 rounds as timer beeped. No attempts in #11.

20# weighted pull ups - done with dumbell held b/t feet - 6 rounds, plus 3 reps. The last few reps hurt my right shoulder, which has been bothering me for the last month or so, I didn't want to push it.

WOD with Tim and Jared over lunch @ Depot

DT

5 rounds for time:
12 165# DL
9 135# hang power clean
6 135# push jerk/press

went heavier than Rx and much heavier than my last DT.

Time: 18:52

round times 227, 325, 410,403,447

Hard WOD, 135 was all I wanted on cleans and push press/jerk

short and sweet

buy in: one minute on, one minute off...30 54# kb swings/minute.
penalty = 1000m row per infraction

Mission accomplished. Alternated minutes with Jared.

WOD:
Row 500m
50 sit ups
50 double unders
Row 300m
30 sit ups
30 double unders
Row 200m
20 sit ups
20 double unders

time: 12:40

Sit ups were brutal. I need to work on those. Slowed down to 3 & 4 at a time towards the end of each set.

back squats

buy in, 5 rounds:
5 95# OHS
10 chest to bar pull ups
15 jump over the bench
time 10:41

3-225
3-235
3-255
3-265 (2)
3-245

press, push, jerk

press 1-1-1-1-1
push 3-3-3-3-3
jerk (split) 5-5-5-5-5

125,135,140,145f,135
135,140,145,155f,145,150
135,145,150,140,135

compare to others: 11/24/09, 09/21/09, 07/05/09

3 rounds: deadlift and GHD situps

3 rounds of:
10 275# deadlift
30 GHD sit ups

round times: 2:28, 3:33, 3:54

Total WOD time: 9:55

first round DL unbroken, then I think I got 5 to start each round after that. GHD were tough. Most on GHD, but I did a few in the first round off a bench and the lower foot rest so Jared could use the GHD. Not as much of a drop behind to touch ground.

Cashed out with 2 sets of max reps 95# OHS: 14 & 11

Whitten

First WOD in a few days. Got sick last Thursday (stomach flu?) and didn't feel up to anything until today. I sacled (midway through) this one to 3 rounds. It's a tough one!

22 53# kb swings
22 box jumps
500m row
22 burpees
22 20# wall ball shots

Did box jumps onto bench at Depot. First round jumped all the way over the bench, second round jumped onto the bench, third round did step ups.

Round times: 8:36, 10:22, 9:43

Total WOD: 28:36

totals 66 swings, 66 box jumps, 1500m row, 66 burpees, 66 wall ball shots

3 rounds for time of:

run 400m
15 pull ups
50 squats
15 pull ups

Rx 14:37

round times 1) 3:53 2) 5:14 3) 5:30

All pull ups unbroken. Squats broken down. I never felt loose enough to keep squatting. Probably a little leftover tired from yesterday's deadlift combined with not much stretching or warm up today. Just tried to keep moving on the runs.

Totals: ran 1200m, 90 pull ups, 150 squats

shoulder felt good!

deadlift 2x10

warmed up with stretching (Mobility WOD 8) then got started. WOD was 2-2-2-2-2-2-2-2-2-2 with 60 seconds b/t sets.

warm up: 135x5, 225x2, 275x2, 295x1

295
315
325
335
345
355
360 (1)
350 (1)
330
310 (1)

kept on the 60 second pace until my failure on the 350, then lost a minute b/t there and the end of the WOD. Felt good during the WOD...probably could've started the WOD @ 315, but once I was toast, I was toast. Had nothing left for the 310. No pain in the shoulder.

CFT II

shoulder hurts so I planned on just doing the power cleans portion x3. Ended up with 4 cleans before I had to go home:

155
170
175
175

short WOD!

snatch, ball, sit up

21-18-15-12-9

50# dumbbell left arm snatch
12# wallball (left arm shots)
GHD sit ups

time 14:57
times at end of each round were: 3:26, 7:33, 10:47, 13:14, 14:57

resting right shoulder for a while to hopefully let it heal. Probably won't hurt me strengthening up my left arm since I'm a long stronger and more coordinated on my right arm. Wall balls done with left arm, kind of like a left handed basketball shot, with a full squat.

Homemade WOD, kind of

tweaked the main site WOD enough that it was probably unrecognizable. Here's what I did:

3 rounds for time:
25 GHD sit ups
10 forward rolls
20 pistols total, alternating legs
1:30 handstand holds

pistols done holding on to vertical bar for support, getting down well below parallel on each squat. 1:30 holds was total time, not actual time upside down. I tried to practice shifting my weight to simulate handstand walks.

forward rolls suck!

total time was 16:58 (5:41, 5:42, 5:38*

5 rounds for time:

row 500m
7 135# thrusters

decided to start at 135# then drop down if it hurt my shoulder. I did one thruster pre-WOD @ 135 and felt a little twinge in my shoulder, then decided it was a loosening up twinge, not a hurt my muscle twinge, and went with 135#.

WOD done Rx in 21:50.

round times: 3:49, 4:03, 4:39, 4:54, 4:24

Had one failed thruster in round 4, got close but couldn't get it locked out...lots of wasted energy! I tried to get at least 3 in a row at some point during each set, then 2 sets of 2.

Last time 01/25/2010

Thompson

tweaked the WOD a little, changed it to an AMRAP...ours was done like this:

AMRAP 20 minutes:
5 towel pull ups
29 95# back squats
1 100# db farmers carry (one in each hand)

6 full rounds +5 p/u and 18 squats

full round times: 2:04, 2:34, 2:56, 3:36, 3:25, 3:43

Towel pull ups unbroken, except one set. Tried to rep out 10-15 back squats to start each round, then broke the rest up as needed. They never seemed to get too heavy to do, just a lot of work! Farmers carry was harder than I thought it would be. Grip got fried from the pull ups and leg strength zapped from the squats made it hard to hang on. I walked from pullup bar on the squat rack closest to the door over to the left side of bench press, turned around and came back.

Row v Run

rainy outside, so Jared and I decided to row today's WOD...

2000m 8:08.1
rest 3 minutes
1500m 6:10.5
rest 2 minutes
1000m 4:09.6
rest 1 minute
500m 1:56.4

WOD time = 20:24.6

Rowing is (can be) brutal. It's a lot more work when you've got someone beside you to compete with! Jared beat me on this WOD by .1 seconds.

Tabata

First WOD after Thanksgiving...
25# pull ups 6,4,2,2,2,2,2,3
42# sandbag squats (front squat hold) 7,10,10,8,9,10,9,10
53# kb swings 9,8,9,9,8,9,9,9
150# deadlift 8,8,7,7,6,5,7,8

Turkey Trot 5k

Ran/walked this one with Macy. I wore my 20# vest.

CorkBowl 20

I've been taking some time off. I hurt my right shoulder doing burpees in the Lumberjack 20 a couple weeks ago and finally decided I need to let it rest. Rest. Usually that's a hard thing to do. Being hurt it pretty tough mentally...discouraging is probably a better word!

Anyway, played in CorkBowl today. I thought I was in pretty good shape, and probably am, but was really surprised how worn out I got during the game. Running clock, 25 minutes per quarter. No running plays, so you're either in man to man coverage on defense or trying to get open as a WR on offense.

Tough game. running in cleats (especially new ones) isn't easy. Great WOD!

hang power clean

rowed 80 watts 30 seconds, 120 watts 30 seconds, 160 watts 1:00, 250 watts 30 seconds
115x3 warm up

misread WOD and did 3x5 instead of 3x7

135x3
155x3
160x3
165x3
155x3

tabata row (20:10) for yards. Yds each interval were:
97,99,97,93,93,89,96,97

30 seconds of $%^&!

warmed up with 1000m race on rower against Jared. Time was 3:50

AMRAP 20 minutes of:
30 second handstand hold
30 second squat hold
30 second l-sit hold
30 second hang with chin above bar

5 full rounds plus handstand, squat, and 15 seconds of L-sit

round times:
2:57
3:32
4:21
3:50
3:35

Hang Power Snatch

did a little warm up (double unders, GHD, OHS w/bar, strict pull ups, samson stretches).

did one HPS at 95# to get a feel for it, the WOD:

95
105
115
125F (no confidence)
115
120F (lacking confidence)
120
125F (no confidence in getting under the bar)
120
125...boo yah!

cashed out with 2 115# OHS

400m and deadlift

AMRAP in 12 minutes:
400m run
5 deadlift

I put 295# on the bar and took off. Ran .25 miles on treadmill.

4 rounds plus .06 mile

kept round times, but forgot to look after 1, so here's 2-4:
2) 5:30
3) 8:27
4) 11:15

WOD Plethora

At Depot with Jared.

First: 4 rounds for time of:
100ft lunges with 45# overhead
30 box jumps
20 wall ball
10 GHD sit ups
10 53# kb swings

time: 24:55

round times: 5:47, 6:26, 6:28, 6:14

Second: do as many 53# kb swings in 3 minutes as you can, while wearing an 18# vest (it was the 20# but we took out 2# so our arms wouldn't rub the vest). I got 62 swings.

Third: death by 10m runs (shuttle). 15 full rounds.

Stick a fork in me!

Nancy

5 rounds for time:
run 400m
15 95# OHS

time: 18:51 Rx. First ever Rx Nancy!! 400m outside from back door of Depot, south on Cross to Sycamore, over to Franklin, and back to Depot

round times:
1. 1:35, 3:00
2. 5:09, 7:19
3. 9:21, 11:18
4. 13:42, 15:22
5. 17:39. 18:51

Death by 10m x2

Set two medicine balls up, 10m apart on the baseball side of the Depot. One was even with north side of the northernmost column, the other was lined up with the edge of the first full panel north of the south column. Each 10m run was with BOTH feet past the ball and one hand touching the ground.

Ran 10m first minute (down), 20m second minute (down and back), 30m third minute (down, back,down)...until I couldn't complete required amount.

I got full 14 minutes plus 14 in the 15th minute.

Followed it up immediately with Death by Broad Jump...same distance. Got 4 full minutes, plus 4 in 5th minute.

no shoulders for me!

Right shoulder was tweaked during the Lumberjack. Oddly enough, during burpees. During the burpees I felt a pop/twinge...like a muscule.

Until it feels better, I'm doing non-shoulder WODs, probably a lot of running, sit ups, and squats!

Today, I did:

100/80/60/40/20 double unders
10/8/6/4/2 135# squats
25/20/15/10/5 GHD sit ups

time 20:19

couldn't keep a rhythm with double unders after first round. Need to keep working on them after doing leg work!

active rest...

100 d/u 2:11
75 d/u 1:56
50 d/u :37
25 d/u :25

Lumberjack 20

Time: 31:16

WOD specs with running times at end of each:

20 275# deadlift 1:51
400m run 4:03
20 54# kb swings 5:19
400m run 7:42
20 95# OHS (9,6,5) 11:42
400m run 14:02
20 burpees 15:59
400m run 18:40
20 pull ups 19:38
400m run 21:59
20 bench jumps (+/- 18") 23:05
400m run 25:39
20 45# db squat cleans 28:40
400m run 31:16

runs on treadmil .25 miles

30 squat clean and jerk for time

make up WOD from last week.

5 @ 153
25 @ 115
time 9:24

spent a lot of time stretching and doing cleans pre-WOD to try and get loose enough to be able to do the squat cleans. Ended up getting full squats, but almost all where done with a catch then squat. Pretty smooth, but for the most part I wasn't letting the bar rest on my shoulders.

Barbara

5 rounds for time:
20 pull ups
30 push ups
40 sit ups
50 squats
rest precisely 3 minutes between rounds

round times:
4:12
5:13
4:54
6:18
6:08

work time = 26:43
total including 12 minutes rest = 38:43

Completed all of one exercise before moving on to the next. I think this is my PR.

Pull ups unbroken.
Push ups round 3,4, & 5 were terrible, broken down to singles by the end.
Sit ups broken down,too, just tried to keep going.
Squats were pretty well unbroken. Round 3 the quickest!

5 rounds for time:

5 muscle ups
7 HSPU
10 burpee pull ups

Round 1: HSPU back towards wall
Round 2:3 HSPU back towards wall, then 5 pike/incline off bench
Rounds 3-5: HSPU facing wall

Time 19:39
round times:3:50, 3:52, 3:50, 3:51, 4:16

Failed on one m/u in last round, probably accounted for the time difference in rounds. Right shoulder felt a little tight/weak and I was a little unsure on the HSPU, so I faced wall to make it a little easier.

Team WOD at RHS

WOD with Tim, Mike Richart, and John Ireland.

3 rounds as a team:

Run 800m Indian style
then as a team, pick up 2 sandbags (50# and 64#) and complete:
21,15,9 rope climb (attached to practice goal post)
42, 30, 18 ground to overhead (125# uneven by 10#)
63, 45, 27 dead lift
84, 60, 36 box jumps

Sandbags can not touch the ground until all reps are completed.

first round, did 21, 42,63,84...2nd round did 15,30,45,60...

I didn't do any deadlifts until last round and did 12. Most of the box jumps were done as box steps while holding the sandbags.

AMRAP 20 minutes

10 20# wall ball shots
10 GHD sit ups
10 back extensions

10 rounds plus 10 shots, 10 sit ups, and 3 back extensions

round times: 1:45, 1:47, 1:46, 1:52, 1:48, 1:58, 1:56, 1:52, 1:44, 1:57, 1:35 (partial)

As Rx. Had 4 missed wall ball shots (3 in the first round) that required do-overs.

5k

breezy day 50f with winds 12-18 mph. Run west out of driveway around circle, then out of neighborhood, on Highland to Argus, Rustic, Walters, Mefford, Argus, Highland, a few yards before Jackson St.

Felt like I was running pretty good, picked up the pace on the last stretch. Didn't look at my watch at all during the run. Thought I was close a PR...today's time 24:15, my PR is 22:50.

I guess running hard it what it's all about, but I sure hoped for a better time!

AMRAP 20 minutes:

10 95# snatch
10 ring dips
10 KTE

went for squat depth on snatch. Most were caught in a partial squat then a squat to correct depth. rings dips below parallel and KTE full range of motion.

4 rounds plus 5 snatchs

rounds 1 & 2 95#, rounds 3,4,&5 85#.

10 rounds...

1 155# clean and jerk/press
5 pull ups
10 push ups
15 squats

time: 13:58

round times :54, 1:59, 3:11, 4:26, 5:52, 7:26, 8:58, 10:38, 12:12, 13:58

final round clean and jerk didn't get locked out (got it overhead and close, but not quite) so I cleaned it again, but had nothing in the tank to jerk/press it out.

Great WOD with Jared at the Depot

Deadlift and OHS

21-15-9 of 225# deadlift and 95# OHS

21 - DL unbroken, OHS 8/6/6/1
15 - DL 3/3/6/3, OHS 8/7
9 - DL unbroken, OHS 1/4/4

time 14:23 (21 - 5:53, 15 - 5:29, 9 - 4:01)

I was a little worried when I warmed up and struggled with a 95# OHS. Big difference when I kept my concentration and form vs. when I didn't.

A little tired today (got up too early this AM) but ended up being a great WOD!

Wall ball and pull ups

7 rounds for time:
10 20# wall ball shots
10 pull ups

time 7:21
round times :50, :55, :56, 1:13, 1:20, 1:05, 1:02

short and intense. great WOD. had 2 wall ball shots miss the wall and didn't count, just lost concentration. broke shots into sets of 6-4 three times.

Brenton - 1000ft of 7734

5 rounds for time:
100ft bear crawl
100ft broad jump

do 3 burpees for every 5 jumps

As Rx 11:00

round times: 1:32, 4:00, 6:22, 8:41, 11:00

Thursters 1-1-1-1-1-1-1

warmed up...stretching, some double unders, GHD stretches, a handstand hold, some cleans, and stretching with the PVC.

thruster warm up 95, 115, 135.

145
155
165
175 front squat only, no push press
155
165 front squat and press about to my nose
155

135x3

Bulger

Scaled from 10 rounds for time to AMRAP 20 minutes:
150M run (3x 25 yd down and back)
7 chest to bar pull ups
7 135# front squats
7 HSPU

6 rounds + 150M run + 7 pull ups

HSPU Rx in rounds 1, 2, & 3.

Round 4: 4 + 6 band assisted
Round 5: 3 + 8 band assisted
Round 6: 3 + 8 band assisted

WOD totals 20 minutes: 1050 yd run, 49 chest to bar pull ups, 42 135# front squats, 31 HSPU, 22 band assisted HSPU

1/3 WOD

Did one round of a scheduled 3 rounder, For time...

20 L pull ups
30 knees to elbows
40 burpees
800m run

partitioned it to 5 sets of 4,6, & 8 then ran 800m

12:03

135# hang power clean and burpees

3 rounds for time:
15 135# hang power clean
15 burpees

time 8:58 compared to last time 8:37

At Depot with Jared

wall ball and muscle ups

WOD done Rx:
50 20# wallball
10 muscle ups
40
8
30
6
20
4
10
2

Time:18:25 compared to last time

snatch balance

not very good with any aspect of this lift. Practiced today a few light OHS, trying to keep the bar overhead instead of behind my head & leaning forward. Did a few snatch balances, but didn't ever get a good quick drop. I did better the first few attempts, but as I got tired, I ended up doing more of a wide grip push jerk, followed by an OHS.

All reps, probably 10-12, done at 95#.

Tabata

45# SDHP 13 14 13 13 13 13 12 13
Pull ups 9 8 9 6 7 7 8 8
Push Ups 8 8 11 8 8 7 7 6
Sit Ups 9 7 7 7 5 7 6 6
Squats 17 17 17 16 16 16 17 17

cumulative 416
low 45
high 58

no rest b/t exercises

front squat 1-1-1-1-1-1-1

warmed up and stretched...FS 135 and 185
205
225
235
245
255F(arms crossed)
250 NEW PR!
245

all lifts done from rack position!

snatch and pull ups

21-15-9
L arm snatch 50# db
R arm snatch 50# db
pull ups

time 7:57

Sweet WOD. Pretty intense but not too much weight. I was able to keep moving pretty well, but did have to take a few breaks for a couple deep breaths. I was able to catch most snatches fully locked, but had a small press in a few towards the ends of the 15 and 9 rounds.

6AM WOD at Depot with Jared, Vince, and Zach.

12 days of Christmas

1-HSPU
2-Burpees
3-ring dips
4-225@ deadlift
5-back extensions
6-95# hang clean and press
7-knees to elbows
8-pull ups*
9-double unders
10-53# kb swings*
11-35# db thrusters*

time:25:55

probably much quicker on double unders this time (did 3 tuck jumps on one set waiting for rope), swings (sub this time) quicker than high pulls, and 5# less on db thrusters.

Still a tought WOD!

changes from last time: (8) one leg squats - four each leg; (10) 95# high pulls; (11) 40#db thrusters

Bench Press 2-2-2-2-2-2-2-2-2-2

I'm not a fan of bench. It makes my left shoulder hurt during the WOD and sometimes for a few days after the WOD. Today's weights as follows:

2-170
2-180
2-190
2-185 2nd rep very slow
1-180 (failed #2)
1-170 (shoulder hurt, threw in the towel)

Squats and rope climb

scaled WOD as follows:
50 95# squats
9 rope climbs
40 115# squats
7 rope climbs
30 135# squats
5 rope climbs
20 squats (6 @ 145, 14 @115)
4 climbs
10 145# squats
3 rope climbs

time 30:25

had to scale weights of rond of 20 and 10, Rx was 155 and 175. Since I wasn't using a rack, I had to clean and press/jerk the weight overhead then lower it onto my back. After the 6 reps @ 145, I dropped it to rest, and didn't have it in me to clean and jerk it, so I dropped weight.

Rope climbs were easy (or at least easier than the squats). I increased the number of climbs so I ended up climbing the same distance (in feet) as Rx. Round times were 3:39, 7:25, 7:53, 7:40, 3:48. It took about a minute on the second round to change weights on the bar, then a little time, maybe 30 seconds on the other rounds to get the weight set. The rest probably helped, but I don't think I would've waited that long to start the squats.

WOD in the garage with Jared.

USAW/CrossFit WOD

snatch - 1 rep
clean and jerk - 1 rep

then AMRAP 10 minutes:
6 120# squat cleans
12 pull ups
24 double unders

snatch - 135f, 125, 135f
c & j - 165, 175, 180f
4 rounds plus 6 squat cleans and 5 pull ups

points: snatch 56.8kg + c&j 79.5kg + 179 reps = 315.3

Felt good on the squat cleans. Finally able to catch the bar, pretty much on my shoulders and get the full squat. Jared thought we had done 5 full rounds, but I only had 4 full marked...not really sure, so my score has the lesser number.

Ryan

5 rounds for time:
7 muscle ups
21 burpees

as Rx: 21:23

3:39, 3:49, 4:55, 4:51, 4:09

Jack - almost

Rx was AMRAP 20 minutes:
10 - 115# push press
10 - 53# kb swings
10 - box jumps

I did push press first, then jumps, then swings...same exercises, different order.

9 rounds in 20 minutes.

Round times 1:15, 1:47, 1:59, 2:18, 2:37, 2:20, 2:28, 2:45, 2:21.

Push presses got very hard. I think I got first 2-3 rounds unbroken. Last 2-3 were done in 3 sets.

Death by X3

Death by...

1) 25# weighted pull ups (25# plate chained to my waist): 7 full rounds +5 = 33 in 8 minutes

2) HSPU: 7 full rounds = 28 in 7 minutes

3) 25# weighted bar dips: 7 rounds +4 = 32 in 8 minutes

All 3 snuck up pretty quick...real easy, then WHAM!

Death by Sit Ups

Thought this would be a good one to rest my shin (it still hurts, but feels a little easier to walk). I really thought this would be a WOD that would take a while, maybe half hour, but ended up catching up quick, like they always do. I got 19 minutes plus 19 sit ups in 2oth minute. Feet anchored under dresser, hands touched carpet behind my head and dresser each rep.

2o minutes 209 sit ups

Death by Pull Ups

Ironic!

Today's WOD was FGB, but I'm not doing it because my shin hurts. So I decided to do Death by pull ups and got 15 full rounds with no attempt on 16 (Isabelle came out and wanted to play). I pretty much quit after 15...16 would've been a challenge but I think I could've gotten it, but we'll never know. The bar on the swingset is hard on my hands when I do a lot of pull ups and I'm not sure using the chalk helped much.

15 minutes work, 120 pull ups. Alternating grips, some palms down, some palms up, some one up, one down. Nice change of pace.

Got my twitter message a little after 7pm that said tomorrows WOD is Death by Pull Ups...do I do a back to back? Hmmm...maybe I'll go with Death by Muscle Ups!

shoulder press 3-3-3-3-3-3

lunch WOD

6 - 65 warmup
3 -115 warmup

135 - 1
125 - 2
125 - 1 wide grip plus 2 halfway down and up
125 - 2 5# weights were hanging on the bar with weight belt
115 - 1 narrow grip
115 - 1 wide drip plus 2 halfway down and up
115 - 3
100 - 5 30# on left side, 25# on right side
100 - 5 25# of left side, 30# on right side

felt weak today. right shin is killing me. I think I got a shin splint walking in St Louis Saturday. Good thing shoulder press was today, because it was about the ONLY think I could do.

Did some handstand holds after.

Bear Complex

buy in: 100ft walking lunges (from curb to gym doors at RHS gym and back)

Bear Complex (last time in parenthesis):
70 (60)
80 (70)
90 (90)
110 (110)
130 (130)

2 penalties during round of 130 (after 4th and 5th reps)

cash out: tabata squats 18,19,19,18,17,17,18,18

back has been hurting since Friday's heavy thrusters. Almost took rest day yesterday, but did Michael. Back felt better after that WOD and no pain during this WOD.

Michael

3 rounds:
run 800m
50 back extensions
50 GHD sit ups

alternated back extensions and sit ups as needed to keep moving. All GHD sit ups were one hand touch to the floor. Ran out east door of Depot, down south Cross to Ash, over to Franklin, and back up to the Depot.

Final run was a lot of walking...very tight back from GHD and back extensions.

Time: 37:06

Round times: 10:29, 12:39, 13:58

deadlift and HSPU

5 rounds:
deadlift 3-3-3-3-3
max reps HSPU

deadlift 295, 345, 350, 355 (failed #3), 345 (1, failed #2), 295 (1 rep...toast)
HSPU 6,4,4,5,5

tweaked my back (left side, middle) on thrusters Friday. Didn't seem to bother deadlift, but I'm sore after. Deadlift felt strong until I got to 3rd rep on 355...just seemed like all strength was gone.

HSPU back against wall, a couple times I lost balance at kicked back up...each set was to failure. I need to be quicker on the descent, seems like if I go slow it takes a lot more energy. 4th and 5th sets were quicker and stronger

Thrusters and Muscle ups`

9-6-3
Thrusters
Muscle Ups

Rx was 165#, but I scaled as needed to keep going:

9 - 2 @ 165#, 7 @ 135#
6 - 3 @ 145#, 3 @ 135#
3 - 3 @ 145#

time: 8:12

After 2 @ 165, I failed at 1 @ 155 on first set, then dropped to 135# to finish. m/u done from sitting position with a little kip...they were the easy part of the WOD.

445

WOD as follows, didn't count reps:
2 minutes sandbad bearhug squats (first minute one bag, second minute two bags)
2 minutes sandbag get ups
2 minutes figure 8s (couldn't get the rhythm, ended up being more rest than work)
1 minute clean and press R
1 minute clean and press L
1 minute push ups (hand release)
1 minute wall ball
1 minute rope slams
3 minutes sledgehammer
3 minutes burpees

rings

5 rounds:
7 - lower slowly from an inverted hang
15 - ring push ups

not enough strength to lower slowly while keeping my body straight. first 3 rounds I lowered best I could, first by staying straight as long as possibly, the gradually bending knees and midsection to maintain a controlled descent. Last two rounds were skin the cats. I set the rings higher on the first couple reps so I had to really stretch to get my toes to hit before coming back over. Lower the rings a little so it was still work.

Ring push ups were done with rings on 12 and feet on the step stool, about an 8" difference, then made sure I got as deep as I could stretch. Final set was unbroken.

Untimed WOD, probably 30-35 minutes including stretching warm up.

Heavy Fran?

15-12-9:
135# thrusters
45# weighted pull ups

started each round at 135# then dropped 10# each failure, pull ups as Rx:

15 - 8 @ 135#, 3 @ 125#, 4 @ 115
12 - 4 @ 135#, 4 @ 125, 4 @ 115
9 - 4 @ 135#, 3 @ 125#, 2 @ 115#

pull ups were broken as needed. Each time I let go, I'd change grips (palms down, R down L up, R up, L down, palms up). Hands got pretty sweaty. Had a couple close ones, but couldn't get chin over the bar. I wasted a lot of energy on those and should've just dropped, reset, and tried again.

Could've pushed a little harder on thrusters after the pull ups.

Time 19:37

4/7

Seven was Rx...I did Four:

seven rounds for time:
7 HSPU
7 thrusters
7 KTE
7 deadlift
7 burpees
7 kettlebell swings
7 pull ups

Time: 22:07

round 1: 3:34...115# thrusters, 245# deadlift
round 2: 5:18...same as round 1
round 3: 6:40...95# thrusters, 245# deadlift
round 4: 6:22...95# thrusters, 225# deadlift, 14 band assisted HSPU

*next time Seven comes up...start with 95# thrusters, 225# deadlift, and just get the thing done!

Helton

3 rounds for time:
800m run
30 db squat clean (used 35# and a 40# DB)
30 burpees

time: 37:59 (10:48, 13:39, 12:32)

alternated the DB from arm to arm after a few reps, sometimes 6, sometimes 4, sometimes 2. Ended up doing the same # of reps with each arm and each DB.

WOD at the Depot with Jared. Ran from east door down S Cross to Ash then back along Franklin. Nice day in the 70s.

Fran

lunchtime Fran...barefoot, in the grass, at lunch!

21-15-9
95# thrusters (90# since my bar only weighs 40#)
pull ups

round of 21 unbroken...15 not so much! 9 pull ups unbroken...almost excruciating!

5:57...no PR but still a great WOD

445AM

1 minute on, 20 seconds off, with one rest period b/t rounds. AMRAP of:

24" box jumps - 18,19,19,22
35# kb snatches - 20,19,20,13
one armed sledge - 23,27,27,22
50# sandbag shoulder squat snatch - 10,11,10,9
tire flip - 16,17,16,15
15# ball slams - 17,16,14,14
double unders - 36,39,49,42

probably my best day of double unders EVER! got a good rhythm and kept going. About 30 minutes after WOD, my shoulders (delts?) are sore, almost painful, probably from the sledge hits on the tire. Nice WOD. Finished it off with a tire carry and burpees.

back to the Depot

back after a couple days off. Last week's 445AM Wednesday followed by Linda and Kalsu put a hurt on me. My body was saying "no mas! no mas!" a la Roberto Duran, so I threw in the towel for a couple days.

Today's WOD:
5x
25 45# SDHP
135x10 front squat
15 GHD sit ups
20 24" box jumps

stretched out well preWOD (thanks Mobility WOD...KStar!) which allowed me to do 1st, 2nd and 5th set of front squats holding the bar in the rack position. Sets 3 & 4 I did the old way, mainly because I was tired!

WOD times was 27:24 (round times were 4:03, 9:32, 14:54, 20:56, 27:24). this was quite a bid slower than I thought it would be.

Kalsu

5 burpees every minute then do as many thrusters as you can for the remaining time. Continue until you have accumulated 100 burpees.

I did 80# thrusters and kept going until I didn't get at least one thruster during the minute.

Lasted 24 minutes. Did 85 thrusters and 120 burpees. No thrusters in the last minute.

Thrusters as follows: 10,9,5,6,5,5,3,4,3,2,3,1,3,2,4,2,2,3,3,1,3,3,3,0

Tough WOD! At Depot with Jared, Tim and Vince.

Linda

10-9-8-7-6-5-4-3-2-1

weight pre-WOD = 160.8#

Deadlift 240
Bench Press 135#(did 2 reps as Rx 160, but shoulder hurt, dropped to 135 for the rest)
Power Cleans 120

time: 23:40

At RHS with Scott^3.

445AM Sandbags

Met some guys at RHS with sandbags. One minute of work, 20 seconds rest, move to next exercise, 4 rounds, AMRAP:

64# sandbags

cleans: 15,14,15,15
shoulder (R,L,R,L):13,14,12,10
back lunge: 12,13,10,12
TGU (L,R,L,R): 4,3,3,3
good mornings:14,13,10,17

tabata burpees: 7,6,6,5,4,5

sweet WOD, but 4:45AM is pushin' it!

21-15-9 TGU and Sotts press

I did the first 10 TGU with 25# barbell, then changed to 40# for the remainder. The first couple Sotts press reps were very hard. I think after that I was a little more flexible; they were still hard, but not as bad as the first two.

For some reason, I never started my timer, but I kept a pretty good pace. Did this in the garage on a great day, but still worked up a sweat. Once the garage got wet from sweat, it was slick. I probably could've used some chalk as the bar got slick, too.

Great WOD, probably took 15-20 minutes???? Just a guess..really have no idea!

WOD#2 squats 3-3-3-3-3

at Depot

135x5 warm up

225
245 2
235
250
260

SDHP and push jerk

21-18-15-12-9-6-3

75# SDHP
75# push jerk

focused doing push jerk, not press or push press

Rx 11:19

WOD with the Kids

Vince and I took on Corrie, Sage, and Olivia in a relay race. We went to and from the trees beside the blacktop at Washington School (about 30yds) as follows:

broad jump down, bear crawl back
run backwards down and back
carry slosh pipe down and back
run down and back

Teams had to make 12 total trips (6 each for Vince and I, 4 each for the kids). Didn't use a timer, just did the relay. Ended up being a lot harder than I thought it was going to be, but fun!

Pull ups and HSPU

21-18-15-12-9-6 of pull ups (strict, no kipping) and HSPU

did pull ups to failure, then switched grips in the following order: palms down, left up right down, left down right up, and palms up. Did HSPU until I had 6 failures, then used 2 smaller bands (one part of top band tied in a knot) for assistance on remaining HSPU.

HSPU rounds were (strict/band assisted) 8/13, 9/9, 8/7, 11/1, 9, 6, 3

time = 28:06

Faster than last time, but used a difference approach. Last time, used parallettes and bands for most reps. This time I did them from the floor, back to the wall, getting deep enough until I could feel my hair touch the floor.

Test 3

Sweet 16!

OK, the squats weren't as bad as I thought they'd be...see previous post.

Tabata Squats, then after final 10 second rest, immediately go to:
4 min muscle ups AMRAP
test score = tabata score X muscle ups completed

squats = 16 each round
muscle ups = 16
Score = 256

got 16 squats first round, then just kept the pace. Hoping for 20 muscle ups - got 6 in about 1:05, then slowed down. No failures, just couldn't 17 before timer went off

You serious, Clark?

Sunday...400m lunges...legs tired.
Monday...legs and butt sore...rest day!
Tuesday...legs very sore...200 14" jump and touch and 160 squats!
Wednesday...legs tired and sore...tabata squats!

Not complaining, just sayin!

5 rounds for time:

50 jump and touch
40 squats
30 sit ups
20 push ups (hand release)
10 pull ups

jump and touch...set ring at 8'9", which is 14" above my 7'7" tiptoe reach.

"only" did four rounds. Legs still fried from Sunday's lunges and Brenda rescued me needing help getting supper ready!

Round times 6:52, 14:14, 22:58, 32:46

400m lunges

400m lunges...I did 100 yd strip by house, going past marker 20ft...total was 400yds +80 ft.

395 lunges...14:35 time

Buncha stuff

Saturday AM WOD with Jared, Vince, and John.

Part I - 50 yds down and back with a)tired sled with 45# bumper b)sprint c) slosh pipe
Vince 2:20
John 2:16
Jared 1:55
Jason 1:43

Part II -with running clock, you must accumulate one minute L-sit hold on parallettes. one minute timer stops and restarts each time your feet hit the ground
Vince 1:53
John 2:35 (with plates for additional height)
Jared 3:56
Jason 2:00

Part III - 2 man teams. Man A each team does handstand holds. Anytime he is not on the wall, Man B from the opposing team's man does AMRAP hand release push ups. The more time you spend on the wall, the less time he has to do push ups. The round is 3 minutes long, then switch places so Man B will do handstand holds and Man A does hand release push ups.
Push up totals:
Vince 34
Jason 33
Jared 35
John 27

Part IV -
4 man team...responsible for moving 135# barbell, 20# ball over head, 53# and 35# KB, and sled with 25# bumpers 100 yard, rotate equipment, go 100 yds rotate equipment. We went 400 yds out and back so each man carried each piece of equipment a total of 200yds. As we were coming back, we did it Indian race style with the man in the back had to pass the other 3.

Pretty sweet WOD today!

3 rounds for time:

5 rope climbs
15 ring dips
50 squats

Rx was 21 dips...I did 15. Did one with assistance in 3rd round, but ended up not counting it did another strict because I didn't want to work that hard and end up not doing Rx.

First round rope climb without feet. Used feet on 3rd and 5th climb in 2nd round and all 5 climbs in 3rd round.

Time 13:54

W/Seeley and Rawlings at home

Nate = AMRAP 20 minutes

2 muscle ups
4 HSPU
8 53# KB swings

Depot at lunch with Jared.

11 rounds plus 1 muscle up

no failures on any mu attempts...felt strong.
HSPU broken, last few sets one, maybe two at a time.
KB swings unbroken

fastest round :53 first
slowest round 2:16 10

not sure about time differences from past Nates. last time was MUCH slower. first couple were faster with more KB weight. differences could be: HSPU now done with back to wall (harder) whereas I used to do them facing the wall (easier). MU done today from just above seated position, no record of how I did them before.

15 rounds 20:40

sprint 20 seconds
rest 40 seconds

15 rounds

count distance only of sprints

I carried a rag and dropped it when the timer went off, the walked back to that point, picked up the rag, and sprinted when the timer went off.

distance:4.25 laps around RHS track

2009 Games WOD

3 rounds for time:
30 20# wallball ( I used 10' target)
30 60# squat snatch - begin movement below knees (i.e. no hang snatch)

time 23:38

round times 6:04, 8:21, 9:13

not sure if I'd ever done that many squat snatches. For the most part felt good. Easy to tell when I didn't get the weight balanced overhead. This WOD is a quad killer!

Great day - not humid mid 80s, cool garage!

Two Timer

weighted pull ups was today's WOD and we did the Bear Complex, just for fun.

Pull ups:
50
75?
80
90F
75?
75F
65

? were close but not sure I'd count it. Chin was probably to the bar, but not 100% it was over.

Bear Complex: 5 rounds, 7 reps per round of power clean, front squat, push press/jerk, back squat, press, touch ground, repeat. Bar can not rest during round or penalty is 5 burpees.

Increase weight each round. Weighs were: 60, 70, 90, 110, 130 (counted bar as 40#...darn Sears bar!)

Had four penalties. Wasnt' thinking once and walked out from underneath bar after last rep of set when it was on my back after the back squat and I walked out from underneath it....should've got it overhead and dropped it to the front.

Great WOD!

Tim, John, Vince, and Gunther.

Annie Rx

50-40-30-20-10
double unders
sit ups

double unders in garage
sit ups in living room

a little bit of transition time I didn't have last time, but still set a PR!

13:48

10 rounds for time:

10 95# thrusters
10 ring push ups

time 26:55

I think I got the first set of thrusters unbroken, then after that just did what I could. AM WOD at the Depot with Vince. Hot morning again!

AdamBrown

one round for time (Rx was 2x, but I was toast):
24 275# deadlift
24 box jumps 24"
24 20# wallball
24 135# bench press
24 box jumps 24"
24 20# wallball
24 135# power cleans

20:57

rested a couple minutes and did 8 225# deadlift. cooled down with a string of 20 double unders, some snatch balances, OHS, and some stretching.

thought about going for round 2, but it wasn't happening. I'm a little dissapointed that I quit, but just didn't have anything left in the tank. Legs were still pretty sore/tired from the lunge WOD a couple days ago, even with postponing this WOD (scheduled for yesterday) until today. One round was still a great WOD.

Shoulder feels good after bench press.

SQT

3 rounds for time:

10 reps of 90# overhead any way
200 yard shuttle (50yds down and back x2)

4:55

round times: 1:11,1:41,2:03

outside with Jared...it was HOT!

AMRAP 20 minutes

7 185# squats
10 lunges with 45#db held OH with left arm
7 burpees
10 lunges with 45#db held OH with right arm

5 rounds in 19:57

round times 2:34, 3:39, 4:12, 4:58, 4:34

tough WOD. broke squats up after round 2.

CrossFit OIB

5 rounds for time:
1 rope climb
12 225# deadlift

*all unbroken, penalty for a break is 12 54# KB swings, then restart DL from 1.

time 7:35...all unbroken

Parking garage WOD

50,40,30,20,10 double unders
10,8,6,4,2 HSPU
20,16,12,8,4 lunges (steps)

time:14:02

Condo WOD

12...1
push ups (hand release)
sit ups
squats
7:40

Beach WOD

4 rounds:
Run 2 minutes (400m ?)
25 burpees

time 15:53

No idea how far I ran, just tried to keep a good pace. Did the burpees facing the ocean, so I was on a little of a down slope...they were hard!

Isabel on a diet

30 75# snatch for time

time: 5:57

wasn't as worried about time as much as I was getting a full squat and keeping my shoulders active. Had a few drops (not counted) that I could tell were due to not using active shoulders.

Good WOD and it's nice to be able to do a full snatch. The weight will come.

5k....almost

Mapped my run, then took off planning to run 5k. Back was a little tight from yesterday's deadlifts, but it was bearable. Heat was terrible! Mid90s with heat index over 100. Not much air moving on the track and the dark surface attracts the heat.

Ended up running for 22:11, then measured after the run. Ended up going 2.7 miles so I wasn't on any type of record pace.

Roy

New Hero WOD. 5 rounds for time:

15 225# deadlift
20 24" box jumps
25 pull ups

As Rx: 25:35

The first round wasn't too bad. The box jumps in round 2 got pretty hard after the DL...started doing a lot of box steps. The DL took a lot more out of me than I expected. The DL also took its toll on my grip as the pull ups got hard, too. Round 3-5 were brutal. I took a few 10-15 second breathers during the deadlifts, but just tried to keep going on the box.

Angie

Broke Angie up into 10 rounds of:

10 pull ups
10 push ups (hands released at the bottom)
10 sit ups
10 squats

time 15:36

pull ups unbroken except 9th set (slippage - used chalk for 10th set)
push ups were a bear...took 4-5 sets to get to 10 on the last 3-4 rounds.

times/round ranged from 1:08 (round 1) to 1:51 (round 9)

CFT

Back Squat 265, 285, 300F
Press 145F, 135, 140
Deadlift 345, 375, 385

total 810...PR!

Games WOD

Didn't have a big wall, so my WOD was scaled to fit my equipment:

A) 3 rounds (7 minute time limit)
30 push ups - release hands at bottom
15 75# OHS

rest 30 seconds, then B):
3 rounds (7 minute time limit)
30 toes to bar (on rings)
95# ground to overhead

rest 30 seconds, then C):
3 rounds (12 minute time limit)
5 burpee muscle ups
5 rope climbs

A) 1 round plus 6 OHS
B) 1 round plus 10 toes to bar
C) 2 rounds

WOD totals: 60 push ups, 21 OHS, 40 toes to bar, 10 burpees, 10 muscle ups, 10 rope climbs

Hand release push ups are hard.
Toes to bar get tough, especially on the rings
Muscle ups are never easy, especially sweaty ones after lots of push ups
Rope climbs suck!

Definitely a full body WOD. After doing a scaled version, seeing what the athletes did at the games is even more impressive!

The Black Box - CrossFit NYC

Today was a main site rest day. CFNYC follows the main site WODs and programs their own WOD on rest days. Today's was:

7 rounds for time:
250m row

25 V ups

10 kettlebell press each arm (I did 44# first 3 rounds, then 35# last four rounds)

I'm new to the V ups and figured it would be the hardest part, which it was. Rx weight on the presses was 53# but I knew that'd be to much, so I started with 44# and scaled to 35# when I needed. Presses were strict (no push press) which took it's toll on my shoulders, no pain just hard work.

Time 27:21

Did WOD with one other guy, while there was a few guys doing a fundamentals class learning Fight Gone Bad. Another guy was doing the recent Cleans and ring HSPU WOD. It cool to see a guy actually doing those things...his final dismount was as ugly as mine probably would've been!

It was cool working out there. The box was about what I figured it would be. Unassuming from the outside, you'd have no idea it was even there. No frills inside, just necessary equipment (lots of bumpers, 6 rowers, a big ol' pull up rack, a few sets of rings hanging, kettlebells, some balls, jump ropes, and a trash can full of 5' sections of PVC) , cubby holes for your stuff, and one guy yelling out times and encouragment as the WODs go on.

When it comes right down to it, any WOD is just hard work...your location doesn't make it any easier!

Bring on the games!

In honor of the CF Games starting this weekend, I did a two-fer over my lunch hour. WOD from 7/15, haircut, WOD from 7/16:

WOD #1: For 20 minutes, run 400m, rest the exact time of the run.

400m times were 1:18, 1:25, 1:28, 1:34. 1:35, 1:40, 1:28
Total = 19:32

Hot day on the track at RHS! Tried to avoid heel strikes.

WOD#2: Deadlift 1, 10, 2, 20, 3, 30 reps. Rx was 1,10,1,20,1,30 but I did it wrong just like last time. Warmed up with 5x135, 3x225, 2x295. Last time's weights in parenthesis:

1 - 365 (340)
10 - 295 (275)
2 - 345 (325)
20 - 225 (200)
3 - 315 (300)
30 - 185 (165)
Total: 1740 (1605)

Moved quickly through these and used ample chalk. Felt good, especially on the 365, which tied my PR!

Fight Gone Bad...Worse!

This WOD was scheduled for yesterday, but I took the day off. Hooverball and the thruster/400m run WOD left me needing a rest.

Today's the make up. I did this in garage at lunch, heat index over 100. Everything as Rx, except subbed burpees for rowing and wore the 20# vest throughout the WOD...that changes things a little! First time using new 20# dynamax ball.

wall ball 27,14,13 (54)
SDHP 15,11,10 (36)
Box jumps 11,13,11 (35)
push press 16,15,12 (43)
burpees 9,8,8 (25)
score 193

All box jumps were jumps, no step ups. I missed a jump, I think #6 in the first round and almost tumbled. I paid a lot more attention to what I was doing after that!

Joshie

I realized today while warming up for today's WOD how hard yesterday's WOD really was. I felt beat! It's been about 16 hours and I'm still tired. To top it all off, today's isn't much of a break with a bunch of L-pull ups.

Did scaled version, allowing 2 minutes for each set of pull ups, moving on to snatches after 15 pull ups or two minutes, whichever comes first.

My WOD was:
21 right arm 40# db snatch (used gripz)
15 L pull ups
21 left arm 40# db snatch (used gripz)
15 L pull ups
21 right arm 40# db snatch
11 L pull ups
21 left arm 40# db snatch
10 L pull ups

TIME: 15:31

This was basically 2 rounds (instead of three) of Joshie, with only 11 and 10 L pull ups in second round. WOD totals were 42 L and 42 R snatches and 51 L pull ups. The L pull ups were done using various grips and any pull up bar I felt like using at the time at the Depot.

After the WOD, I did 7 55# snatches with each arm.

Thrusters and running

5 rounds for time:
15 115# thrusters
400m run

scaled thrusters (s/b 135#) so I did this one with the 20# vest on, too.

time 30:16

did at RHS track with Rawlings, Albright, Seeley, and Doug Nolen. Macy was there, too!

AMRAP 20

Johnson...scaled to:
9 225# deadlift
8 muscle ups
9 135# power cleans

3 full rounds, plus deadlifts and 3 muscle ups, 3 more assisted, and 2 failed

3rd round of muscle ups...had a toe push on 2 of the makes plus failed on other 2 trys (not counted in the makes)

WOD totals: 36 deadlifts, 28 muscle ups, 5 assisted m\u, and 4 fails, 27 power cleans

swimming, doggie paddle, trying not to sink

First swimming WOD at LTC pool. Used the deep pool (maybe 30 yards down and back). Teams of 2...one man in the water at a time per team. Dive in, swim to the other side underwater, swim back any way you want. Get out do 10 push ups and 10 squats. repeat with 9 push ups and 9 squats...8,7...3,2,1.

The underwater swimming quickly turned into keeping face in the water (after 2 rounds) then to just get to the other side (after 3 rounds).

Time was 13:20ish.

AM at the Depot

for time:
20 225# squats
40 toes to bar
60 53# kb swings

time: 11:54

Squats took a lot more out of me than what I expected. I thought I could get them done in 2 sets of 10, with the first set being pretty easy. Ended up doing 7, 4, 3, 3, 3. I'm not sure what effect the 30k bike ride, 300 squats, and run with weighted vest during recent WODs had, but my legs were still tired before I started today. I probably took more breaks on toes to bar than I needed, too, but I guess it's always easier to say that after the WOD is over. KB swings (above head, perpindicular to the floor) were hard, too, especially on the grip after hanging on the bar for the toes to bar. I guess I'm saying this was a harder WOD than it looked!

Luce

3 rounds for time:

Run one lap (1/3/ miles) around circle with 20# vest
10 muscle ups
100 squats with 20# vest

time: 35:08

round times 9:51, 11:21, 13:56

I want to ride my bicycle, my bicycle...

started at Albright's rode out to the Annapolis road, then turned around and came back to my house.

Distance = 18.5
time 1:13:52
avg mph 15.03

Two lives and sandbags

death by anyway overhead 115# - two times...get 115# overhead anyway, one rep first minute, two reps second minute...until failure. immediately begins second life and repeat until failure

first life - 9 full rounds + 5 reps
second life - 7 full rounds + 3 reps
18 minutes - 81 reps

then on to sandbag carry...up and down north side of sledding hill, sandbags placed on north side of walking path. start at the top, run down and get a bag, carry it up, then back down. 5 bags carried in this order...80, 60, 64, 50, 42. time 2:53.

10 rounds for time

10 pull ups
10 dips
10 squats
10 sit ups (feet anchored under pop machine, bottoms of feet flat against each other)

Rx was sit ups, then squats, but I did squats first. Each round I did ring dips until I dismounted 3 times, then finished with bar dips. All pull ups, squats, and sit ups done in unbroken sets. Below are ring dips, bar dips, round times:

10,0, 1:36
10,0, 3:47
6,4, 6:28
3,7, 9:25
5,5,12:19
4,6, 15:13
3,7, 18:00
3,7, 20:44
3,7, 23:14
3,7, 25:51

warm up included 2 minutes of d/u practice...I got 19 in a row!

cleans

not much of a warm up...a couple cleans with the bar, a few OHS, and a couple skin the cats.

cleans, sets of 3. power cleans unless noted
135
165
185 failed on 1
165
165 (split cleans)
165 (split cleans)
185 fail
165

Not much of a WOD today...felt rushed in the garage.

newbie

5 rounds for time:
40 yard 155# overhead carry (20 yds down 2o yds back)
15 20# db thrusters (one in each hand)
40 yd 80# farmer carry (one db in each hand)

at the depot on the baseball side. didn't use rack, so I clean and pressed weight. scaled back to 135# for rounds 3, 4 & 5. thrusters done as a sub for 20# wallball, started out to do 30 but quickly realized that would be too much. carrying the weight overhead took a lot out of my shoulders and i didn't have the pop in my legs to avoid a lot of shoulder press.

time: 21:28
rounds: 2:54, 4:53, 5:33, 4:23, 4:45 (I removed the 10# plates in the 3rd set)

played Hooverball last night...Gallion, Paschen, Ireland, and Wolterman

partial make-up from yesterday, plus today

Yesterday's WOD was 10 rounds for time of:

3 45# pulllups
5 strict
7 kipping

I did this at home:
2 rounds with Macy standing on my feet instead of 45#
1 round wearing the weight vest and holding the 25# db (had to drop to get the vest off)
1 round with Macy

Then at the depot, while warming up for today's WOD, did:
2 rounds of Rxd WOD

None of these were for time, just wanted some pull up work

Today's WOD was:
5 rounds of:
300# deadlift
5 HSPU

WOD time 11:32

I didn't start my watch until I began the 2nd round, but I know I was much faster on the first, so it's a estimated first round time:

1:20
1:55
2:26
3:28
2:23

took a little break during deadlift on 4th set, b/t reps 3 & 4

group WOD at RHS

4 rounds:
slosh pipe carry
farmer carry 2 75# db
prowler sled (70#)
sled with rope (25#) run down, backstep back

about 30 yds per...took about 35 minutes

tough WOD, had some rest time b/t most exercises waiting on guys ahead of me to finish...much needed rest. Vince Mickey, Scott Rawlings, Mack Thompson, Tim Gallion, Jared McDaniel, and John Ireland.

d/u, box jumps, and kb swings

5 rounds for time:
40 double unders
30 24" box jumps
20 54# kb swings

Time 27:28...compare to last time at 26:50.

d/u were horrible...couldn't string many together, mostly singles maybe a dozen (out of 200) where I was able to get 3 or more. box jumps (steps) were steady and swings all unbroken.

3 rounds - db thrusters and ghd sit ups

15 - 45# db thrusters
30 GHD sit ups

Rx'd was 50#, but the 50s had a loose weight, so I scaled down to 45#.

Time 12:55 (round times 3:05, 4:49, 5:01)

Good short WOD, at least compared to yesterday. Hot at the Depot over lunch. Thrusters done 10/5, 5/5/5, 6/5/4. GHD broken up as needed, all done touching floor and pad.

RJ

5 rounds for time:
run 800m
6 rope climbs (Rx was 5 @ 15ft, mine's shorter so I added one)
50 push ups

Rounds 1-3: ran, then alternated a climb, 10 push ups, climb, 10 push ups...and finished with a climb
Rounds 4-5: ran, then did push ups to failure, climb, push ups to failure...until 6 climbs and 50 push ups

Runs on first two were non-stop. Walked "some" in rounds 3-5.

Did at lunch...hot day!

Time 49:32
Round times 6:43, 10:54, 10:20, 10:45, 10:50

WOD totals - 2.5 mile run, 30 rope climbs, 250 push ups

lunges and burpees

5 rounds for time:

50 lunges with 45# bar overhead
21 burpees

14:21

in garage/driveway at lunch. 90+ degrees, heat index 100+.

Last time

2 WOD Day - Relay for Life

4pm - AMRAP 12 minutes
5 tire flips
30 yd. 64# sandbag carry
10 burpees (over parallettes)
30 yd. 64# sandbag carry

5 rounds plus (tire flips, sandbag, 7 burpees)

11:45pm
Fight Gone Bad (Rx) 283 PR

rest day....nah!

thought about an extra of rest today with 2 WODs tomorrow.

3 rounds for time:
10 muscle ups
10 forward rolls
20 one legged squats
20 yd handstand walks

muscle ups as Rx. Forward rolls Rx (I haven't done those for a LONG time!). One legged squats using rope for balance...couldn't do them staying on my heel, so they were off the balls of my feet. HS walks weren't happening, so subbed out handstand practice...some in the grass w/o support, some holds against the wall, and some against the wall practicing shifting my weight.

Each of the first 2 rounds took about 7 minutes, so I did 3 minutes of handstand work to make an even 10 minute round. Last round took longer (muscle ups) and left a little over a minute for handstand work.

Time 30 minutes

rowing and wall ball

row 2000m
50 20# wall ball
row 1000m
35 20# wall ball
row 500m
20 20# wall ball

time 27:57

90+ degrees outside...nasty day.

I tried to keep a 2:00 pace for each 500m...basically just tried to hang on for the last 500m. Wall ball shots broken down as needed. Tough WOD!

rowed 3500m
95 wall ball shots

Hooverball!

played last night with 6# ball...a whole different game than with the 8# on a rain-soaked court. The game is much quicker with the 6#! Most of the games were played using only shots beginning from the chest...i.e. no backwards high shots.

Left shoulder hurt after bench press. Most likely taking today off from wall ball (pushing motion hurts).

bench press and "rowing"

25 SDHP
.25 mile run
30 135# bench press
50 SDHP
.5 mile run
20 135# bench press
100 SDHP
1 mile run
10 135# bench press

broke the last two rounds of running and SDHP into smaller sets (.25-.35 miles each and 20-35 SDHP). Last set of bench press unbroken. I had some pain in my left shoulder during the bench press, so I lifted the weight lower down on my torso than normal. The runs were mostly done around 7.5 MPH but I had a couple times when I jacked it up to 10+ as long as I could, the reduced it to about 4MPH to catch my breath. Friggin' hot and humid in the depot.

time 36:12

Compare to last time when I did all SDHP and no running.

WOD totals: run 1.75 miles, 60 153# bench press, 175 SDHP

Elizabeth

21-15-9
135# cleans
ring dips

my cleans were power clean, very little knee bend on the catch. I was able to work the rack position into this, it's starting to feel better.

Time 12:22

set of 9 ring dips broken down into 3-1-1-1-1-1-1.

Humble Pie!

15 rounds for time:

5 pull ups

10 push ups

15 squats

time16:16

Yesterday, I th0ught I was good. Today, I thought the WOD would be short and sweet...why to I think such silly thoughts?

Humid in the depot, sweat was flying & pooling on the floor. Pull ups all unbroken, push ups were a struggle, as always. Got first 3-4 rounds unbroken, then just tried to get 6 at the start of each round before finishing with 2 at a time...sometimes just one. Last five round were done at a clip of about 1:30 (give or take) each round, so I figure I would've ended up with just over 17 rounds of Cindy.

deadlift 5x5

warmed up with 135x5 and 225x5

295
305
315
320
325



Started lifts at 295, figured I'd go heavy to start, then figure it out from there and drop weight. I was able to keep adding weight, hoping to make 3 reps or so before failure, but got all 5 each time. rested for a few seconds between 4 & 5 on 325, but didn't let go of the bar or re-grip, more of a pause.

My grip felt strong today. Used plenty of chalk and didn't feel the bar slip at all. Probably my best deadlift day so far!

12 minute AMRAP

5 185# front squats
10 chest to bar pull ups
20 double unders

all p/u got CTB height, but may not have hit the bar

4 rounds, plus 3 front squats

got 8 d/u to start first round, then strung along 2-3 at a time with the exception of maybe a couple 5s. broke up squats into 2 sets 3-2. pull ups broken, mostly due to slick, sweaty hands.

Monday Night Hooverball

First time on court in the yard...poles got bent and net ended up with a few holes. I need to turn poles around so they bend back the next time we play and untie the bottom of the net so the ball slides right through.

4 on 4 with 8# ball.

Good times! An hour and a half with Gallion, Inboden, McGahey, Wolterman, Bryant, McDaniel, & Rawlings. (Jess and Brittany played for a little bit, but I think the 8# ball was too much.

Region WOD...again!

3 rounds:
30 SDHP with 35# kb
30 75# thrusters
6 rope climbs
30 53# kb swings

round 2
20 SDHP 35# kb
20 95# thrusters
4 rope climbs
20 53# kb swings

round 3
10 SDHP 35# kb
10 115# thrusters
2 rope climbs
10 53# kb swings

time 18:21

Good lunchtime WOD!

Regional WOD

10 muscle ups
15 HSPU
20 155# cleans (squat cleans Rxd, I did power cleans from the floor)
run 550m (I ran once around the circle = 1/3 mile)

time 11:14

got 5 muscle ups in a row to start, then singles from there. muscle ups really have an effect on the HSPU.

21-15-9 OHS and pull ups

started with 115# on the OHS, but got 5 and scaled to 95 for a couple more, then to 75 to finish the rest of 21. Used 75# for 15 and 9.

9 OHS and all pull up sets were unbroken.

time 12:32.

first set to 6:22, longer than it should've since I was changing weights out twice.

Randy

75 75# snatch - power snatches

time 5:42

in garage...9pm after Macy's softball game

800m X4

Ran on RHS track after work. Decided to use 20# vest...

3:19 (20# vest)
3:45 (20# vest)
3:32 no vest
4:07 (20# vest)

shoulder press 5-5-5-5-5

not much of a warm up...gonna take a rest day but decided to do a spur of the moment WOD.

75# x 5
95# x 5

115
125
130 (4)
120
115

weights were just about perfect. Struggled on 5th rep at 130, couldn't get over the hump. Had to fight to get rep #5 on 120 and 115. Good short WOD.

Hooverball!

Played Hooverball at Vince and Alicia's Memorial Day party...FUN!

OK, now I gotta make a Hooverball court...here's what I found:

Court sixe 66x30. Each side is divided into a front and back court. Ball is served from the back line. If you catch a ball in your front court, you have to return it to your opponents back court. That's something we didn't do today and a bunch of those young bucks did a lot of spiking today...not much of a defense for that!

The Seven

scaled this one to 4 rounds as follows:
7 HSPU
7 120# thrusters (115# rd 3, 105# rd 4)
7 KTE (rope)
7 deadlift 235#
7 burpees
7 53# kb swings
7 pull ups (rope)

round times: 3:46, 10:20, 17:17, 23:52

WOD in the garage, very muggy!

Arnie "light"

I'd never done TGUs before, so I practiced with a 25# db and 35# kb. Did 15-20 with each arm...broken into 2 sets. Did 25 53# kb swings after each set. Not a timed WOD.

TGUs are interesting. Probably need a lot of work...I felt it in my shoulders!

Nutts!

Here's my version:
10 HSPU
15 250# deadlift
25 box jumps 30"(13) & 24"(12)
50 pull ups
100 wall ball 20# dynamax (13), 20#slamball(14), 12#(73)
200 double unders
400m 45# plate carry

time 33:53

Finished HSPU and deadlift at 1:40, box jumps at 4:00, pull ups at 7:17, wallball at 14:45, and double unders at 30:01.

l-sits, good mornings, sit ups, back extensions

3 rounds for time:

A 60 seconds L-sits
B 30 good mornings (45# bar)
C 60 sit ups
D 20 25# back extensions

Time 30:58

WOD wasn't done in order...I did A1, B1, C1, D1, A2, B2, C2, A3, B3, D2, C3, D3. Some dude was using the GHD for wrist curls. I stopped and talked to Brandon for about a minute during the WOD.

L-sits - used rings for round 1, rings and stack of plates in round 2, and added parallettes and dip bar for 3rd round. First two rounds were for a minute, last round just did a bunch of attempts trying to hold for 5 seconds each time
G/M - Rx
Sit ups - feet anchored under gatorade machine...soles of feet touching each other (think butterfly stretches for the groin)
Back extensions - Rx

Fran

6am at the Depot with Vince, Gunther, and Tim.

21 thrusters unbroken (not setting the bar down)...first time I've ever done that. Felt pretty good, throughout. Humid day in the gym.

time 5:59

No PR. Probably too many small breaks, but felt like I needed them.

Back Squats 5x5

warmed up w/ stretching, OHS PVC, front squats w/db, a few pull ups, and a few d/u

230
240
250
260x2 f3
240

cashed out with 8 @135

handstands and a few fingetip pull ups

JT

Scaled this one on the fly. Rappelling and bouldering yesterday in S. Illinois, considered using that as my WOd and taking today as a rest day, but couldn't pass up a hero WOD.

21 - all exercises strict, multiples sets to finish
15 - used 2 small bands for HSPU
9 - used 2 small bands up high and thick band around shoulders for HSPU, negatives on ring dips

TIME 23:05

took a lot of time right before 15 HSPU to get bands out of bag and set up on swing set. No PR but a good days work...I was spent! 80 and humid on this Sunday AM WOD.

400m and 50 squats - 4 rounds

On the track with Seeley and Rawlings.

11:54 - PR

400m times were 1:31, 1:45, 1:58, 1:58. Tried to stay pretty steady on the squats (lost count somewhere b/t 20 and 30 on first round when I started counting my breaths instead of squats...doh!).

135# overhead - any way and burpees

40 burpees
135# OH 20 times

any order, partition as needed.

I started with 145# but after 3 reps, realized it was too much and dropped to 135# for the rest. Burpees were done jumping over parallettes with clap over head - with the exception of the first 3 burpees...I forgot to clap. Burpees took some coordination, jumping sideways over a 12" obstacle while clapping overhead is not in my DNA.

to get the weight overhead, I did a combination of push press, push jerk, and split jerk.

Time 6:01

cashed out with one minute of L-sits on parallettes (6 reps) and 4 rounds of tabata squats (rest at bottom) 17, 16, 14, 13...planned to do all 8 rounds, then I got "hit in the mouth".

Annie

50-40-30-20-10 double unders and sit ups

time 14:25 PR

got a string of 11 d/u right off the bat, seemed to have a good rhythm. Sit ups took longer, can't get more than 25 to start before I start taking breaks...time to grease the goose!

times at the end of each exercise:
2:01, 4:14
5:37, 7:55
9:31, 11:15
12:11, 13:26
13:52, 14:25

cashed out with a few muscle ups, skin the cat x3, some 40# weighted pull ups, and two handstand holds (57 and 30 seconds).

115# thrusters and rope climb

WOD with Vince in garage. WOD as Rx was 21 thrusters, 15 climbs, 15 thrusters, 12 climbs, 9 thrusters, 9 climbs. We changed it so while one was his set of thrusters, the other was climbing rope AMRAP. I started on thrusters and ended up with (running time in parenthesis):

21 thrusters (2:10)
13 rope climb (5:43)
15 thrusters (9:03)
8 rope climb (12:21)
9 thrusters (14:37)
5 rope climb (16:24)

WOD totals 16:24 - 45 115# thrusters - 26 rope climbs

Clean & Jerk 1-1-1-1-1-1-1

warmed up with some OHS (PVC) a few pull ups, GHD situps, dips, and some stretching to loosen up my "cleaning" muscles.

C&J 95 and 135 as part of warm up

155
165
170
175
175
165
180 ( no committment, clean and press, but I'll take it!)

heavier weights than last time. Keep working on flexibility on cleans (I still do power cleans) and dropping under the bar on the jerk.

Eva

5 rounds for time:
800m run
30 75#KB swings
30 pull ups

First 3 rounds used 75#db or KB, final 2 rounds scaled down to 54#KB. 4th round of KB swings unbroken. Round times were: 6:46, 9:36, 10:29, 9:27, 9:09. 4th round of KB swings were unbroken, noticed big difference in scaling from 75# to 54#.

Tried to run unbroken but I had a few walk breaks on 3rd round.

WOD totals 4000m run, 150 pull ups, 150 KB swings.

Time: 45:27. About 3 minutes faster than last time, with a heavier weight on KB swings for first 3 rounds...progress!

Rx Karen

goal was to do 15 per minute and finish in 10 or less. Felt strong after 15 so kept going, then just tried to hang on. Time was 10:01

reps and times
39 1:30
55 2:23
75 3:50
85 4:30
93 5:07
100 5:43
110 6:28
124 7:38
135 8:31
140 9:11
150 10:01

5 rounds for time:

5 muscle ups
10 135# power cleans (from the floor)
200m run (3 times around the interior of Depot baseball area)

as Rx 17:08

first set of M/U unbroken w/o letting go of the rings...about 25 seconds!

HSPU, cleans and L pull ups

I scaled WOD to 4 rounds for time:
10 HSPU
10 40# db hang squat cleans
10 L pull ups

Round 1: Rxd
Round 2: 6 HSPU & 8 band assisted HSPU
Round 3: 4 HSPU & 12 band assisted HSPU
Round 4: 11 band assisted HSPU; squat cleans were from the floor

time: 21:36

8 HSPU in first round were unbroken and strong. I felt fresh after 5 days rest (upper body).

2010 Mini Marathon

time 1:57:06.

OK, so this was a test to see what I could do using only the CrossFit WODs as my training. No running except what was in the daily WODs...in fact, just over 17 total miles run since March 2, 2010.

How did it go? Cold and windy...winds were blowing 25mph at the start of the race...right into our faces. I had a faster pace for 5 miles than I did in 2009 (including 9:11 for the first mile), then started to slow down. I was seeded in a faster corral and probably started too fast. I was gunning for 1:45, but hoping to just break 1:50. After mile 8 or so, my right leg started to ache and I walked during a water break. It was too easy after that to walk again, but I'm not sure I had much choice...the leg really ached!

I guess I'm pretty happy with my time, but a little dissapointed I walked. For 2011, I'll stick with the CF WODs, but will also add in the CFE WODs for 90 days leading up to the mini.

For 2011, I'm breaking 1:50!

dumbbell complex

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

35#
45#
50#
55# (reset after 1st press)
60# (reset after 1st, 3rd, and 4th press)

Reset=set the weight down. The presses were hard to get up. With the 60# on the third press, I was only able to lock out my left arm, so I concentrated more on my right arm on the next press and only got my right arm.

35# was easy. 45# was manageable, but I knew adding weight each time would be a challenge. Maybe I should've dropped down weight after "failing" on the 55#, but I wanted to get it done, even if it meant breaking it up.

Barbara

running time at the end of each round (work time for that round, 1/2/10 time, 5/26/09 time):

1. 4:16 (4:16, 4:25, 4:46)
2 12:13 (4:57, 5:36, 5:27)
3 20:49 (5:36, 6:47, 7:31)
4 30:05 (6:16, 6:54, 7:07))
5 39:54 (6:49, 7:52, 8:16)

all pull ups unbroken...push ups broken down, lots of singles and doubles in 4 &5...sit ups sucked!...squats unbroken and steady

Comparing times to past Barbaras...my total 10/4/08 time was quicker with my highest time on that day being 6:03. I can't imagine that I was truly quicker and in better shape, so I'm guessing I wasn't as strict then on rest times...probably allowing more than 3 minutes. Most likely I started, stopped, and reset the watch, instead of letting it go and just starting as soon as 3 minutes had elapsed from the end of the previous round.

snatch and pull ups 21-15-9

95# snatch (Rx was squat, I did power snatch)
chest to bar pull ups

time: 9:54

snatches in the garage, pull ups on swingset. Debated whether to do Rx weight and power snatches -or- lower weight and do power snatches with an overhead squat. Decided to keep weight the same. First 9 pull ups were chest to bar, then I just focused on getting enough height on the pull so my chin was well above the bar.

times:
21 snatch 2:12
21 pull upa 4:06
15 snatch 6:16
15 pull ups 7:35
9 snatch 9:02
9 pull ups 9:59

I had a 20 second walk to get from garage to pull up bar

5k

Mapped the run on mapmyrun.com and took off. According to the site, I should've finished the run at the corner in front of Rice's house, but ran out of gas at the speed limit sign in front of Vaughn's house and stopped...time to that point was 22:50.

I got in the van and measured the distance...to the sign was exactly 3.1 miles!

New PR 22:50!

Amanda sdrawkcab...

70 burpees (4:51)
60 sit ups (8:20)
50 53# KB swings (11:02)
40 pull ups (14:20)
30 HSPU - 8 strict, 22 assisted (19:54)

7 more assited in 2 sets (21:16)

I was surprised how hard the pull ups were. I thought I could get through them in 2 fairly easy sets, but ended up breaking them down into sets of 5-8 at a time. Sit ups are still a killer of mine.

Front squats 3-3-3-3-3

warmed up with 135x5 and 185x3

205
220
230
230
235 1 good, failed #2
205 2

235# is new PR

Tribute to Amanda

30 HSPU (13 strict, 34 band assisted)
40 Pull ups
50 53# KB swings
60 sit ups
70 burpees

broke WOD into 5 sets, doing 1/5 of the reps for each exercise in each set. Did WOD as Rxd until 3rd set (reps 13-18) of HSPU. I got #13, then knew I'd take a lot of time for the remaining 5, so I started using the bands and did 2 band assisted for every 1 Rxd. So, in the third set, did one strict, then 10 assisted, and did 12 assisted in each of the final two sets.

Time: 21:56

My abs were pretty sore from Sunday's WOD.

wall ball and muscle ups

50 12# wall ball
10 muscle ups
40 wall ball
8 muscle ups
30 wall ball
6 muscle ups
20 wall ball
4 muscle ups
10 wall ball
2 muscle ups

WOD in garage, Macy is home sick today. Didn't put too much effort for speed on this one...videod some M/U to check form and adjusted camera a little bit b/t rounds.

got first two of set of 4 muscle ups...the failed to get another after 4 attempts
failed on first attempt of 2 muscle up set, so I did a jumping muscle up to get above rings and finished WOD with 6 ring dips.

M/U done with rings above my head, maybe 7' off the ground.

WOD time 19:06

5 rounds for time:

50 double unders
35 KTE
60 walk with 155# overhead

time 38:29

WOD with Vince and Gunther @ the Depot. Each round was a little different...
round 1 5:55 - subbed alt. box jumps and tuck jumps for d/u
round 213:45 - subbed GHD sit ups for KTE. alt. 5 box jumps 5 tuck jumps until 50 total
round 3 22:07 - subbed 5 box jumps 5 tuck jumps until 50 total
round 4 - 30:29 - did d/u. did 11 KTE then 24 sit ups
round 5 38:29 - did d/u. did 6 KTE and 29 sit ups

looong WOD. the 50 and 35 reps were hard to get through....a good mental prep for a long distance run!

3 rounds for time:

15 135# hang power clean
15 burpees

time 8:37

short & sweet. first round unbroken...2nd and 3rd rounds broken into sets of 4. Just tried to survive burpees!

5 rounds for time:

3 255# back squats (85% 1RM)
20 ring dips


squats as Rxd...all unbroken, could've done a little more weight, but probably would've broken sets 4 & 5. Did rings dips in first round, then used band(s) for last 4 sets. did a few (3-4) without bands during the fourth set, but all the rest were using various levels of assistance with the big and/or little band focusing on depth and full lock out at the top.
time 15:26

cleans

Clean one rep every minute on the minute for 15 minutes. I waited for the beep, then began the set up for each lift. All power cleans:

155, 165, 175, 185f, 175, 185f, 180, 175, 185, 190f, 185, 185f, 180, 180, 180

Max/Min: 185/155

FYI...
Good: 185x2, 180x4, 175x3, 165, 155
Failed: 190, 185x3

"Holy lower back, Batman!"

3 rounds for time:
25 back extensions
50 squats
100' walking lunges

time 11:28

killer on the lower back. First round, not so bad. Second round, very hard. Third round...excrutiating! Stuttered on first squat of final round...almost didn't get back up!

Did this one at home with Vince. Used plyo box and sandbags for GHD off the edge of playground set.

No legs today!

So glad this was a no leg WOD! I mulched the yard yesterday and didn't get much of a rest, so today's WOD was a pleasant surprise...

AMRAP 12 minutes
3 45# weighted pull ups
run 50m (from pull up bar to gym doors & back)
3 HSPU

11 rounds

Enjoyed this WOD...short and sweet and never really had to stop due to failure. Did this with Tim at NMS on the pull up station by the boys locker room.

Pull ups were hardest and took most time since I chained and unchained the weight onto my waist for each round, but the few seconds of rest was probably helpful. All HSPU unbroken (except 3 where I lost my balance).

Row 500m x4

rotated rower with Vince and Tim...rest was probably 5 minutes b/t rows:
1:39.4
1:44.4
1:47.9
1:50.7

great outdoor workout on Tim's patio!

This could've been the hardest 3 day cycle on my legs...they were tired after the filthy fifty, yesterday's box jumps and dead lifts killed anything I had left, and today was just trying to hang on. Pretty happy with my times, though. Before the row, I guessed I'd be a little under 2 each round.

I think my hammies will be sore tomorrow.

Now, tomorrow's rest day will be spent mulching...

McGhee

AMRAP 3o minutes:

5 275# deadlift
13 push ups
9 24" box jumps

scaled deadlift, the rest was Rx
14 rounds + 5 deadlift

Deadlifts weren't too bad, until round 9, when it got REAL heavy. Even with the lowered weight, it was still heavy. Most of the DL sets were broken into 3&2. Push ups were unbroken through round 8+/-, then broken as needed. Did 11 box jumps in the first round (was thinking 13 for some reason).

deadlift weight: 275# round 1-9, 255# round 10, 245# round 11, 225 rounds 12-15

3o minute totals
45 275# deadlift
5 255# deadlift
5 245# deadlift
20 225# deadlift
182 push ups
128 box jumps

Filthy Fifty

For time:
50 Box jump, 24" box (in the grass)
50 Jumping pull-ups (on the swingset rings)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (swingset rings & pull up bar)
50 Push press, 45#
50 Good mornings with 45# bar
50 Wall ball shots, 12# ball (off brick wall above garage door)
50 Burpees
50 Double unders

@ home..in garage, on driveway, & swing set. Probably 20 double unders were done one at a time, but I was able to string together quite a few sets of 2, 3 and even 4.

time 32:44

snatch balance

1-1-1-1-1-1-1

warmed up with some shoulder dislocates with PVC and skin the cats on the rings...both seem to be helping get the shoulders going. Did some double unders, 12 GHD sit ups, 12 back extensions, and a couple muscle ups.

started snatch balances at 95# (lowest weight with bumpers):

95 -felt like a wide grip push press the OHS
95 - a little better...more drop and catch, but still had to lower quite a bit
105 - same as #1
95
95 - probably the strongest one...best drop
95
95 did 2 OHS to get as deep as possible

did 4 more snatch balances with 45# bar. That's a tough lift. I wanted to do the "snatch" move, but my flexibility issues hamper it!

One of the muscle ups I did was with very little kip...a very smooth move.

Looking forward to tomorrow's first full rest day of 2010!

Erin

As RxD, here's Erin:

5 rounds for time:
15 40# db split cleans (from the floor)
21 pull ups

time: 16:50

round times: 2:12, 3:28, 4:00, 3:43, 3:27

Last time done with 25# db. Legs a little tired from yesterday. This WOD is brutal on the grip!

100 Day Challenge

100 burpees for time - 7:30 (last year 7:53)

WOD 5 rounds for time:
20 135# squats
20 handstand walks (used 2 small bands around pull up bar with large band as harness)

time 15:38 (round times 1:58, 3:24, 4:00, 3:04, 3:16)

during round 3 I changed the setting of the height of the rack bar...the rest during that was needed. Tried to focus on squat depth and keeping weight on my heels. My right shoulder felt good during the WOD, but is tender about an hour after WOD.

DT

5 rounds for time:
12 155# deadlift
9 120# hang power clean
6 120# push press/jerk

time 11:41

Last time 14:15 with 115# for hpc and pp/pj (2:34 faster with more weight!)

round times:1:22, 2:13, 2:56, 2:24, 2:46

took collars off when I was changing weight for first two sets, then figured I didn't need to put collars on weight for DL, so last 3 rounds had quite a bit smoother transition.

tough workout...all DL unbroken, tried to get to 6 HPC, then move right in to pp/pj after final 3.

running, jumpin' and burpin'

.3 miles on treadmill with weight vest
150 double unders
50 burpees

time 21:43

subbed run with vest for 500m row. Time at the end of the run was 2:00. Time at the end of the double unders was 15:12...they took FOREVER! 15 burpees with weight vest, 15 pull up burpees, and 20 normal.

Finished day's burpees with 47 tabata style, first 3 round wearing weight vest...7 rounds to complete 6,6,5,4,5,6,5,6,6...added wrong and did 49!

OHS

5-5-5-5-5

1x CFWU(10x)

OHS with bar and PVC to get loose

95 (wrists hurt)
95 (dropped on rep 2, reset and got 4 more)
100
105-probably strongest set
110-a little wobbly on last rep

96 burpees tabata style. sets of 9,8,8,7,7,7,6,7,6,7,6,5,6,5,2 - time probably 7:10

Pull ups and Burpees

altered RxD WOD to the following"
12...1 burpees
1...12 25# weighted pull ups

got first 5 rounds plus 4 in the 6th round of weighted pull ups, then did 2:1 strict through round 7, then 1:1 strict for rounds 8 & 9, then finished rounds 10, 11, & 12 with 1:1 kipping.

time for WOD 17:37

totals 78 burpees, 19 25# pull ups, 35 dead hang pull ups, 33 kipping pullups.

shoulder still bothering me, I didn't notice it too much until the pull ups got hard (maybe the 3-4 set of weight pull ups)...probably needs some rest!

Run Like Hell

WOD as Rx:

Run Like Hell from Pink Floyd

Run 1600m (7:07)
rest 3 minutes
Run 12000m (5:26)
rest 2 minutes
Run 800m (3:35)
rest 1 minute
Run 400m (1:34)

almost puked after 400m run. Legs felt very tired (burpees?) and wind was pretty strong against me coming around turns 1 & 2 at the track. Ran today with Macy!

Tabata

pull ups 12,11,10,9,8,8,8,8
push ups 12,12,12,10,7,8,6,7
squats 17,16,17,18,19,18,17,20
sit ups 9,10,9,8,7,8,7,7

total 355
min 37

shoulder still a little sore...almost feels like it's slightly dislocated, if that's even possible and since I'm not sure I know what a dislocated shoulder feels like, that's just a guess ;^0

Split Jerk

10 pull ups, 10 ring dips, 10 GHD sit ups, 10 back extensions, and some stretching for warm ups

split jerks (4x95 and 1x135 plus multiple reps holding nothing to work on form)

clean and split jerk (I think Rx was split jerk from the rack, but I cleaned it from the ground last time, too, and wanted to stay consistent)

155
175f
165
160
170 PR
175f
160
160
160

90 burpees wearing weight vest. sets of 10 for time with rest = work (times ranged from 35.59 to 52.33)

I tweaked my right shoulder during this WOD. Didn't notice it until WOD and burpees was done...not sure which did it, but I think the clean and jerk may have been the culprit!

Front Squats and L-pull ups

7 rounds for time:
3 185# front squats
7 l pull ups

done as Rx..9:22 (round times :41, 1:02, 1:12, 1:35, 1:42, 1:39, 1:31)

Good WOD. all squats unbroken...the bar tried to roll forward a little as I got tired, but I was able to stand up quick enough to keep it on my shoulders. First round of pull ups unbroken...use all types of grips to get done.

89 burpees done, 52 of them tabata style after the WOD.

jump...jump...swing!

5 rounds:
40 double unders
30 24" box jumps
20 1.5 pood (54#) kettlebell swing

As Rxd: 26:50 (rounds 4:11, 5:03, 5:41, 6:15, 5:45)

I got 4-5 DUs a few times, but mostly pieced together 1-2 at a time. Did a lot of "box steps" the final two rounds. Lower back got very tight on swings.

88 burpees at end of WOD. Actually seemed to help loosen my back up.

Thrusters

3-3-3-3-3-3-3 of thrusters WU= 40 burpess (4 sets of 10), 2x10 pull ups, 10 ring dips, 5 PVC OHS 135 155 160 155 150 (got 2...on the 3rd I made it to the rack position, but wrists hurt and couldn't get it up) 140 140 (4 reps) FYI - one rep thruster max is 165#

to muscle up, or not to muscle up...

created new WOD today instead of doing Rx'd MUs.

3 rounds of the following:
12 ring pull ups
12 ring dips
10 slosh pipe front squats
3x sandbad carry (from NE cornder of Depot to concrete pad)
45 secondg handstand holds

each time you let go of the rings, do 3 burpees
sandbag carry...once on left shoulder, once on right, once in the middle

time: 27:52

originally scheduled for 5 rounds...3 was plenty!

60 burpees done during WOD, 25 after to complete Day 85

lunchtime snatch

1-1-1-1-1-1-1

30 burpees warm up

snatch warm up...a few OHS with bar
75x3 snatch
95x3 snatch

115
125 - slight bend in arms...a little of a press to get locked out
125f - focused on straight arms
125 slight bend
120 felt very strong...good commitment
130F - no commitment...not a strong pull
125 strong

I still can't do a squat snatch so all these were power snatches from the floor
24 burpees done b/t sets and at the end

a little different...

3 rounds, one minute of each (think Fight Gone Bad) counting reps for score. Score each round in (parenthesis):

95# deadlift (35,29,30)
95# hang power clean (12,12,13)
95# front squat (16,14,9)
95# push press (16, 13, 12)
burpees (12,10,11)
rest

round 1 91
round 2 78
round 3 75

total score 244

tried to use hook grip on DL and cleans, still not very good at it but a good WOD to practice on.
33 burpees as part of WOD...51 still to be done today!

Rest Day

83 burpees done over lunch...4 every minute on the minute for 21 minutes (did 3 the final minute).

OK, famous last words...I feel pretty good today! Sure, yesterday's WOD was challenging, but it was very short and the movements weren't too taxing. I've got a bad feeling about the next 3 days!!

pull ups, box jumps, sit ups

WOD done as Rx:
10-9-8-7-6-5-4-3-2-1
chest to bar pull ups
30" box jumps
GHD sit ups

time 11:32

chest to bar pull ups take a lot more concentration to keep the kip going...had to reset a few times. 6" difference from 24 to 30 made a big difference on the jumps...one small missed step on the second set

83 burpees done...most after WOD.

deadlift and double unders

3 rounds for time:
10 275# deadlift
30 double unders

as Rx = 14:43

time per round 4:50. 5:17, 4:36

double unders broken to pieces, although I did get a few of 5 or 6 in a row, mostly 2-3.

warmed up with deadlifts 5 @135, 3 @225, 2 @ 275 and 4 sets of 10 burpees for time: 25.16, 25.23, 24.88, 24.88

cashed out with alternate burpees sets of 1o of burpee pull ups 44.59, rolling burpees 47.18, and 15# db burpees 44.17. Last set of 11 was 3 burpee pull ups, 3 rolling burpees, 3 15# db burpees, and 2 regular burpees 54.56.

rolling burpee = at bottom of push up position roll all the way over to your left, then push up and finish burpee, next time, roll to the right, etc.
db burpees = hold a 15# db in each hand through entire burpee cycle.

burpees & snatches

subbed burpees with 20# weighted vest for rowing today. WOD was:
40 burpees
50 40# db snatch (25 each arm)
30 burpees
36 40# db snatch (18 each arm)
20 burpees
20 40# db snatch (10 each arm)

all snatches were power snatches from the floor...time: 22:19

one full round cfwu to start...some samson stretching and OHS to cool down.

HSPU and pull up ladder

this is a new one..do one HSPU and one pull up the first minute, 2 HSPU and 2 pull ups the second minute, 3 of each the third minute, etc. When you are unable to complete the required number of reps for one of the exercise, continue with the other exercise as long as you are able.

I went to failure on HSPU, then switched to band aided HSPU until failure and finished with pull ups.

Got 6 rounds +5 reps in round 7 of HSPU (didn't finish all of round 7)
Got round 8 + 8 in round 9 of band aided
16 full rounds +13 in round 17 of pull ups. (new PR on pull up ladder by 1!)

Totals for 17 minute WOD = 26 HSPU, 16 band aided HSPU, 149 pull ups

70 burpees done pre-WOD in sets of 10 for time. High=28.72, low=23.41 avg= about 26.8. 8 burpees done post WOD

deadlift

1-1-1-1-1-1-1

warmed up with some burpees, pull ups, & stretching. DL warm up with 5x135, 3x 225, and 1x295

345
365f
345
350
350f
350f
345f
315
345
345f
340
340

total weight of makes=2380 (last time 2375)

Murph

St . Patty's Day tradition. Subbed some burpees for push ups and squats, so my WOD looked like this:

Run One Mile
80 burpees
100 pull ups
120 push ups
220 squats
Run One Mile

I put on the 20# weight vest, ran one mile, then did 1/2 of the exercises. I took the vest off, did the second half of the exercises, then put the vest back on, ran a mile, and was done.

Time 54:25. First day running outside in a long time. Ran from depot down around circle in the park and back to depot.

Rest Day?

Tuesday, 3/16 was a rest day, in addition to Wolfgang Van Halen's birthday.

Only thing to do was 75 burpees. I picked up a 20# weight vest earlier in the day and decided to do some of my burpees wearing the thing. I did 60 burpees with the vest, then 15 without. Nice rest day workout. I think I'll try to do burpees on a regular basis with it on to help with 100th day time.

Gonna shatter last year's!

AMRAP 20 minutes:
15 back extension
15 toes to bar
15 75# OHS

warmed up with burpees, 20 seconds on, 20 seconds off for 8 rounds. 8,7,7,7,7,7,7,8 burpees for a total of 58 burpees

For the WOD, I got 3 full rounds, plus the back extensions, toes to bar, and 3 OHS. That's probably the most I've OHS (combination of weight and reps). I really need to focus on form...as long as the weight stays back, I do OK, but as soon as it moves forward at all, I lose it. Shoulders very tired at the end.

cooled down with 16 burpees and went home.

The Weight

WOD as Rx...weighted pull ups 1-1-1-1-1-1-1

did burpees as warm up. 10 at home. At depot did Tabata style with rotating sets of burpees, burpee pull ups, and weighted burpee pull ups using a 25# db chained to my waist. It was a little tricky getting the belt on and off between sets. May have lost a couple seconds on either side, but not bad.

sets dones as follows (R)egular, (J)umping, (W)eighted:
R-8
J-5
W-3
R-7
J-4
W-2
R-6
J-4
J-3
total of 42.

WOD = 50, 75,75,70,60,65,65
the 75s were questionable, got my nose to the bar, but couldn't get chin over. I'm a little disappointed in missing them, but the pull ups in the warm up had to have an effect.

cool down was 8 burpee pull ups, 10 double clap burpees, and 3 burpees

We Are the Champions

Congratulations Robinson Maroons! Illinois class 2A basketball state champions!!

Yesterday's WOD done at the hotel in Peoria. AMRAP of .25 mile on treadmill and 15 burpees. Finished 5th round as time expired. A little slow all around after being up celebrating until about 2AM the night before. Got my Rx burpees in for the day, so I'm satisfied!

Take it Easy

rest day ...much needed.

Today I'm sore (hamstrings, back, glutes, & triceps). 10 burpees down this morning, 61 left today. Gonna spread 'em out and try to take advantage of the day off to recover.

Pull Me Under

30 double unders
20 L pull ups
20 cleans (75# sandbag/2-50# db)

time 25:57

did cleans with sandbag until 6 remaining in last round when it broke...finished with db power cleans. Rx WOD was 25 L pull ups, but I scaled to 20 to keep moving. Even so, I ended up doing a max of 3 at a time.

Garage Days Revisited

10 rounds for time:
15 135# deadlift
15 push ups

14:26

all DL unbroken except 2 sets (8 & 10)

push ups took a few rests each set after about #3

Back in the Saddle Again

Today's WOD, first in a week for me was 5 rounds for time:

2 rope climbs (hanging in garage)

5 HSPU

10 one leg squats holding 25# db (5 each leg, done off plyo box)

plus 31 burpees done during rest or when waiting for rope

time 16:41

felt good to get back!

"Be Good to Yourself"

I've been fighting a cold for the past 3-4 days and my right shoulder is aching, I think from the front squat stretching I've been doing. Decided to take some time off (except burpees) until next week.

Really looking forward to the trip to Columbus and the Arnold. Can't wait to see the CF Games qualifier!

8 x 400

Not a big fan of this WOD, especially on the treadmill...used stopwatch to time each .25 mile run then reset treadmill. Kept running time of stopwatch (numbers below may not add up exact, but they should be close). WODs as Rx, run 8 .25 mile runs with 90 seconds rest b/t each one. total time for all runs and rest (do not count rest after 8th run).

Time 23:17

splits as follows:
1:23
1:32
1:49
1:40
1:34
1:34
1:39
1:36

31 burpess and 30 GHD situps before WOD
30 burpees and 20 GHD situps after WOD

lotsa stuff

rounds of 25, 50, and 75:
squats
push ups
pull ups
sit ups

added in today's burpees, subbing each burpee for one squat and one pull up, so my WOD looked like this (alternated exercises)
10, 19, 29 burpees
15, 31, 46 squats
15, 31, 46 push ups
25, 50, 75 pull ups
25, 50,75 sit ups

I planned on finishing or doing 30 minutes, whichever came first, so i split up sets of 75 to make sure I did at least a few of each exercise. I got to 30 minutes with 25 of each remaining, so I went ahead and finished them all

time 35:53

Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1
Try to increase the load on each of the fifteen sets.

CFWUx2 (10) & 30 burpees to warm up
OHS 95,100,110,120,125 (PR old was 120)
Front 185,205,215,225,230 (PR old was 205)
Back 265,275,285,295,300 (PR old was 295)

struggled with 120 OHS, but the 125 felt very strong.
made sure i got the bar way up on my shoulders on front squat, probably could've done more on final set.
Took 5 seconds to get the 300# back squat up. I practically stuck in the middle, but knew I had it in me to get it.

remaining burpees for the day were done b/t back squat sets and and the end.

Team Competition WOD

Here's something we should do. 3 member teams compete as follows in 2 WODs:

WOD #1 - (12 Minute Time Limit)
3 Rep Max Thruster
Max Set Double Unders
Each team will have 1 squat rack a 45# bar and one full set of weights. Each team member will have 3 attempts to reach a 3 rep max thruster, and 3 attempts at a max set of double unders. The thrusters must be OBVIOUSLY below parallel and must show control at the top with the ear FULLY visible in front of the arm when viewed directly from the side. Athletes will hold the weight overhead until they are fully locked out and still with their feet on the same plane. The judge will say "good lift," then and only then can the athlete lower the weight to proceed to the next rep. If a rep is missed, it may be repeated as long as the bar does not drop below shoulder level.Only one athlete may perform double unders at a time. We have many jump ropes on hand here that you may use, but you are encouraged to bring your favorite rope and any type of jump rope is allowed. Double unders must be all in one set with the rope in continuous motion, when the rope stops moving the attempt is over. Singles unders between doubles are allowed to continue the set, but do not count towards the Rx score. If a jump rope breaks in the middle of an attempt, the athlete may take the score attained prior to the rope breaking, or they may repeat the attempt. Double under score per athlete will max out at 100 reps. The team score will be the total of all athletes best 3 rep max weight on thruster plus all athletes best set of double unders. All team members must perform at least one successful set of 3 legitimate thrusters and at least one successful double under to qualify as Rx for the event. If any team member fails to do a double under or fails to have a successful set of 3 thrusters their team will be disqualified from placing in the Rx division.Remember, you have only one lifting set-up and only one person at a time may perform double unders, so you must work together and work quickly to get all your attempts in 12 minutes. Athletes are not required to perform 3 attempts each, but are limited to only 3 attempts at each exercise.Scaled version- No scaling is available for the thruster, just lift as much as you can correctly. For the jump rope, single unders will be scaled with a max score of 100 reps.

WOD #2 - 3 Rounds For Max Reps:
:45 sec GHD Sit Ups
:15 sec Rest
:45 sec Clean & Jerk 135/83
:15 sec Rest:45 sec Burpee Vertical Leap Touching Target 104in/96in
:15 sec Rest
:45 sec Chest to Bar Pull Ups
:15 sec Rest
Each team will have a GHD, a men's and women's pre-loaded barbell, an area to do burpees with male and female standardized height target to touch, and a designated pull up bar. The WOD will be performed with a shotgun start meaning that an athlete will be at each station and when all athletes have completed 3 total rounds the WOD is over. Teams may decide which athletes start at which station in any order, but must rotate in the order that the exercises are listed. GHD Sit Up standards will be that one hand must touch the floor and one hand must touch the post between the foot rollers. If an athlete misses touching the floor or the post, that rep will not be counted. Athletes will need to adjust the length of the GHD to get a proper fit, but only that adjustment will be available. You may not adjust the height of the leg rollers. Adjustment will need to be made during the 15 second rest period to avoid losing precious workout time.Clean and Jerks are two hands any way. So the weight must start from a dead stop on the floor, no Murski bounces allowed, and must end in a full lock out overhead with the ear fully visible in front of the arm when viewed from the side. Shoulder press, push press and push jerk are all allowed. Hips, knees, shoulders and elbows must be fully extended. If you miss hip, knee or elbow extension the rep will not count. You do not have to hold the weight overhead and show control, but it must be fully extended, DO NOT DITCH OUT EARLY!Burpee Vertical Leap will be sternum to the floor and touch target overhead. If you miss the hand touch on the target you may re-jump to get the rep as opposed to having to perform the hole burpee again.Chest to bar pull ups will count as long as the athlete has fully extended elbows at the bottom of the rep and touches any part of the chest below the clavicle (collar bone) to the bar at the top.There will be a chimer with 3 second warnings and a big digital timer letting athletes and judges know when work intervals and rest intervals begin and end. Any reps completed after a work interval ends will not be counted.