Michael

 01/09/2021

3 rounds: 800m run, 50 65# straight leg dead lifts, 50 sit ups (switched b/t anchored under sofa and unanchored)

Runs were around around the circle plus the little spike to that stop sign on the corner of Robinwood and Lincoln...roughly 725m. The rest of the work was done in the basement.

32 degrees outside, did this WOD with Macy.

Time 29:41

Michael

Friday WOD: Michael(ish)
3 rounds
run for 4:30
AMRAP Sit ups 2:15
AMRAP back extensions 2:15

Run: .61, .50, .42 = 1.53
Sit ups: 45,42,40=127
Back ext: 42,43,35=120

Michael

3 rounds for time:
run 800m
50 sit ups (abmat on floor)
50 back extensions

27:34

spent a lot of time in round 2 finding a treadmill that worked...round times were 7:53, 10:30, 9:11

Cashed out with death by 45# plate...9 full rounds plus 9 reps in 10th round

for time:

Row 500 meters (1:44.5)
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps (bar dips with 2 small bands for assistance)
2 TGU 40# db (one each arm)
2 TGU 30# db (one each arm)

time: 25:20

jumping pull ups on cable crossover bar with one aerobic step for height.

TGUs very hard on my shoulder...didn't want to push it.

scaled today's WOD

Rx was 3 rounds with 95#, I scaled to 2 rounds and 75#. Most concerned with OHS and my right shoulder being able to hold weight, so I scaled back.

15 OHS
15 knees up pull ups (Rx was L pull up)
15 split jerk
15 knees to elbows
15 hang squat clean (did mine from the floor)
15 back extension with 25# plate

round 1 time 8:42
round 2 time 11:11
total 19:53

OHS were unbroken, felt pretty good. Pull ups were long and hard. split jerk was easy. Knees to elbow=grip buster! Hang squat clean took a lot out of me. back extensions are never good.

AMRAP 30 minutes:

400m run
10 L pull ups
15 back extensions with 25# plate
20 sit ups with 25# plate

4 rounds in 30:01

My run ended up being a little over 500m.
Pull ups broken into sets of 4,3,or 2, as needed.
Tried to get back extensions done in 3 sets each round.
Sit ups sucked...did them on the floor with feet anchored under dumbbells

Joining the wait staff...where's my tip?

3 rounds for time:
100m right arm 50# db waiters walk
30 GHD sit ups
100m left arm 50# db waiters walk
30 back extensions

Time: 17:14
round times: 5:07, 5:54, 6:13

Nice WOD.  I found the waiter's walk to be harder with my right arm than my left.  GHD sit ups touch floor to touch bracket between feet.  I did back extensions done a little further up the machine than usual, had mid-calf on the pad, giving my a bend at my lower waist, rather than the hips...felt like I was using my back a lot more than my glutes and hammies.

I rode my bike to the Depot for this one.  The ride home was not fun...lower back was tiiiiiight!

Filthy 50 failure!

50 of each of the following, for time:
24" box jumps
jumping pull ups (on bar a depot, a few inches jump to grab bar)
35# kb swings
walking lunges (knee kiss)
knees to elbows
45# push press
back extensions
20# wall ball
burpees
double unders

Got through first 7 exercises and 15 wall ball, then quit.    Worn out & back tight from back extensions.

time: 22:48

50s for time

50 box jumps (I jumped on a stack of bumpers 24"+)
50 53# kb swings
50 sit ups
50 40# db hang power cleans
800m run (.5 miles on treadmill)
50 back extensions

time 20:42

times for each: jumps 2:22, swings 2:33, sit ups 2:51, cleans 4:20, 800m 5:11, back ext 3:25

did sets of 10 cleans then a little rest, run on TM took longer than on track or road due to set up of treadmill and a couple of walks during run

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.

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

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

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

"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.

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.

Core

30-25-20-15-10-5
95# straight leg deadlift
KTE
GHD sit ups
back extensions

didn't worry about doing all of each exercise in a set...just wanted to keep working. Went to failure on each exercise, moved on, came back and finished the set.

time 31:26

20 burpees done pre-WOD, 18 post.

12 days of Christmas

found a WOD on an affiliate blog a few weeks ago and decided to do it today since I'm pushing Lynne back until tomorrow AM. I tweaked this one a little. On the first day of Christmas, my true love gave to me, 1 handstand push up. On the second day of Christmas my true love gave to me, 2 burpees and 1 handstand push up...

1. Handstand push up (11)
2. Burpees (20)
3. Ring Dips (27)
4. 225# dead lift (32)
5. back extensions (35)
6. 95# power clean and press (36)
7. knees to elbows (35)
8. one legged squats -4 each leg (32)
9. double unders (27)
10. 95# high pulls (20)
11. 40# db thrusters (11)

Time 36:24. Total reps for each exercise in parenthesis.

DB thrusters were killers!

new one

run 800m
30 hip/back extensions
30 ghd situps
30 hip extensions
30 knees to elbows
30 back extensions
30 sit ups

time 19:48

800m (actually .5 mile) time was 3:07...could've pushed harder but started off a little slower than I finished.

had to take a few breaks during sets of back work...my lower back gets tight!

short & sweet

Rx was
1000m row
21-15-9 GHD situps and back extensions

I subbed a .25 mile treadmill run and 50 45# high pulls for the row, then did situps and back extensions as Rx.

Time: 7:36

Michael

3 rds for time:
run 800m
50 situps
50 back extensions

at the depot. Ran on the treadmill then did situps and back extensions on GHD machine, alternating to failure. Last 800m was painful on lower back. Mostly walked, was able to run about .1 mile.

Time 35:00