2-man Team WOD

alternating with Jared:
10..1 burpees
5..1 tire flip (jump in and out of tire)

Jared did 10 burpees, I did 10, he did 9, I did 9...1.
He did 5 tire flips, I did 5, he did 4, I did 4..1.

WOD time=9:01
burpees 4:38
flips 4:23

I think this turned out to be a good WOD.  short and intense.  With the short rest periods, we were able to keep moving, but it really started to catch up to us towards the end of each exercise.

cashed out with 10 minutes of handstand work, including walking side to side and trying to get hands as close to the wall as we could.  We'd alternate being up on the wall and resting.

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

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.

skill work?

legs still sore from the Tabata a couple days ago and with a nice workout planned for Saturday AM, I didn't dare do the WOD as Rx so I just did:

• towel pullups...15-20 with each arm up high (30-40 total)
• double unders...most done "backwards", but it did try a few the other way. they actually seem easier than backwards, I just need to keep practicing. I was able to get 4-5 in a row a couple times
• handstand holds - did five as long as I could...times were 46, 30, 51,46,57. I lost balance on the 30 and REALLY thought I was over a minute on the last one...maybe next time!

back squat 1-1-1-1-1-1-1

245, 255, 265, 255, 270, 245, 245

all lifts successful, but I'm not sure I got deep enought on the 270, so I dropped weight and focused on depth for the 245s. My legs were still pretty tired after yesterday's one leg squats.

did some chest to bar strict pullups, deep dips, and some handstand work.

My handstands are getting much better. today, accidentally, i went over backwards and landed on my feet first (not a forward roll), then lowered down to my back. it's nice to know I can do that and not kill myself. I had one stand for probably 5 seconds...which seems like forever!

OHS

WOD as Rx was OHS 5-5-5-5-5. I spent time stretching shoulders using PVC bar and did some reps of OHS using PVC. Seemed to get lower with less discomfort than ever and no numbness in hands or fingers...good thing, right?

Also spent some time upside down, practicing handstands. I still don't have the confidence to "roll" out of a bad situation and that keeps me from staying up as long as I probably could. I used the wall to help balance to get used to being on my hands.

Nate

As Rx = Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 72# Kettlebell swings

I scaled to:
4 ring pullups & 4 ring dips (dropping all the way down after each to pullup position)
4 handstands negatives on parallettes
16 35# plate swings

light warmup - stretching only
5 full rounds plus 4 pullups & 4 dips

meals & workout

No more posting meals...kind of a pain in the butt to remember and I probably won't pay much attention to them anyway. Today I did pretty well, eating lots of greens (salad, spinach, and asparagus).

I did 2 rounds of Crossfit Warmup (see margin). Since I have no flexibility in my ankles or shoulders, I wasn't able to do the WOD, which is the snatch. I did a few reps with PVC pipe and did reps with 45, 65, and 85lbs but began lose form so I stopped.

I subbed with some handstands. Total time upside down was two minutes.

Did I mention tomorrow's WOD is Fight Gone Bad? Check it out!