30 MU for time

14:13. Dead hang only

Complete the following for time:

10 deadlifts (M:225#/W:155#)
100 double unders
250m row
10 deadlifts
50 double unders
500m row
10 deadlifts
25 double unders
1000m row

15:57 much better du's. DL slow n ez. I can feel my nerve threatening an attack.

Location:Indy Ct,Evansville,United States

"The Devil's Workout"

"Rx'd"

Complete six rounds for time of:

6 overhead squats (M:135#/W:95#)
6 ring dips
6 handstand push-ups

18:31

Dips were kipping. The OHS slowed me down. All movements were true form or repeated. Much fun to do this one.









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Friday

"Barbara"
One round is the following for time:
20 pull-ups
30 push-ups
40 Abmat sit-ups
50 air squats

3:55
4:27
5:40
5:26
5:18

Total time including rests: 36:46

I seem to have gotten it in my head sit ups need a pause? Fixed that in rds 4 and 5. Coulda gone faster.

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Row 250m
25 ring dips
25 double unders
Row 500m
50 push-ups
50 double unders
Row 500m
25 ring dips
25 double unders
Row 250m

Still need to brush up on DUs. Ring dips were MU to dips. Kipping allowed.

19:33




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Complete the following for time:
• Run 200m
• 20 star jumps
• Run 400m
• 40 medball cleans (M:20#/W:14#)
• Run 800m
• 80 air squats
• Run 800m
• 40 medball cleans
• Run 400m
• 20 star jumps
• Run 200m

21:09 power cleans

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"Rx'd"
Complete five rounds for time of:
• 5 deadlifts (M:275#/W:185#)
• 10 burpees
"Sx'd"
Complete five rounds for time of:
• 5 deadlifts (M: 225#/W:135#)
• 10 burpees

9:24 RX'd

Slowed down my DL and had another trainer critique my form and stop me when I lifted. Slight pain down my right leg but I think it'll back off.

19 Dead hang pull-ups

40 Pistols

50 shitty push-ups

30 DU's unbroken

10 power clean @ jerk (M:135#/W:95#)
1 round of Cindy
9 power clean & jerk
1 round of Cindy
8 power clean & jerk
1 round of Cindy
7 power clean & jerk
1 round of Cindy
6 power clean @ jerk
1 round of Cindy
5 power clean @ jerk
1 round of Cindy
4 power clean @ jerk
1 round of Cindy
3 power clean @ jerk
1 round of Cindy
2 power clean @ jerk
1 round of Cindy
1 power clean @ jerk
1 round of Cindy

22:25

I shoulda stayed away from the WODka and cigars.

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CF St. Louis

AMRAP 21 min

5 HPC 115lb bar
5 DB push jerk 50 ea arm
10 plyo lunges
Run 200m

9 rds + 2 HPC




















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**225 FB for DL


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Strength

Find Your 1 Rep Max Clean & Jerk

W.O.D.(Anaerobic INC)

"ADD"

3 Rounds

AMRAP for 1 min

Deadlift

AMRAP for 1 min

Box hop overs (18", 20")

AMRAP for 1 min

Burpees

AMRAP for 1 min

Row for max meters

2 mins rest each round

RX (135, 185) FB (155, 225)

215 C&J- PR

178 ttl for the metcon.

Last WOD with my exile family.


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BENCHMARK DAY-Scale as needed

Max REP Pull Ups (any grip or style)

18 dead hang

Recover 2 to 5 mins
Max REP Pistols on Right Leg and Left Leg

20 ttl. First time I could do a right leg pistol in 4 months

Recover 2 to 5 min
Max REP Push Ups

73. Someone got 84 but they didn't touch their chest to the deck at all

W.O.D.(Anaerobic INC)

AMR in 15 mins

1 Pullup, 1 T2B, 1KB swing

2 Pullup, 2 T2B, 2KB swing

3 Pullup, 3 T2B, 3KB swing

......as high as you can make it in 15 mins

11 rds. Plus 3 pull. 1.5 pood. Justin beat me 11 + 7 toe. Fun WOD.

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Friday, March 11 2011
Warm-up

For REPS
TABATA:

Plank Holds: Advanced add a plate to your back(25lb/45lb)

Strength(Anaerobic INC)

15 min to establish a 1 rep max Deadlift

315. Tried 365 and I felt the fascia begin to tear. I'm happy with it since it's the first time I've deadlifted over 225 in a long time.

W.O.D.(CrossFit Pori)

For Reps

2 minutes Cal Row 1 Cal=1 rep

1 minute Rest

2 minutes Run; 10m Shuttle=1 Rep

1 minute Rest

2 Minutes DU, 1 DU= 1 rep (Only DU's will be counted)


144.

48-27-69

DUs sucked.

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50-40-30-20-10:

Jump Rope Double Unders
V-Ups
Strength(CrossFit Pori)

Didn't finish in 10 min so I'll try ot again. Ab wrecker.

Power Snatch+Overhead Squat+ Squat Snatch x 6

115 max. Form practice. Still able to walk which is most important.

W.O.D.(CrossFit Pori)

5 rounds for time:

21 Overhead Walking Lunges 45lb /35 lb
21 Burpees

16:00

Not bad. Limited rests. I Gould have eaten more before the WOD.

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Strength()

Bench Press; 3 reps at 80% of your 1RM ,EMOM for 8 Min

W.O.D.(CrossFit Balboa)

25-20-15-10-5

KB Swings (35lb/53lb)

Box Jumps(18"/24")

Plate Sit-ups(25lb/45lb)

bench: 210 and all completed. Justin, my new friend, paired up with me and couldn't finish.

Metcon: 13:32

I beat everyone. I was pushed. My box jumps all landed near the center of the box and I hit the balls of my feet. I can still walk. I'm seeing a correlation between tobacco dip and performance. I haven't used any in over 24 hours. Same as last week. I'm gonna read up on the effects. This may be why I'm so much slower and not progressing. Now to make it permanent. Then I just have to deal with the back injury and the booze.

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3 Rounds for time:
10 Squat Cleans – 135#/95#
15 Ring Dips
20 Knees to Elbows

SC were subbed w PCs and front squats dt my back injury. Should my spine pop during KTE?

13:40


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For QUALITY:

3 Rounds:
5 Skin the Cats
1 Round:
Max Reps Deadhang Pull Ups on Rings
Max Reps Dips on Rings
W.O.D.

Max Rounds in 15 Min.

15 OHS (95lb/65lb)

10 Knees To Elbows

5 Handstand push-ups

Skin the cats were great. All unbroken but I'm good on rings

10 ring pull ups but my standard was the rings had to hit the shoulders to be valid.

19 dips. Dead hang no Kip

5 rds on the metcon. Plus 8 OHS. Not bad for healing.

800m time trial

4:14. Pathetic. I limped thru the run. Still recovering that area bit a good assessment of progress. I'll try it again in 4 weeks.


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Rope climbs, 8 min of C&J. 135lb.

2 rds of Cindy
400m run
2 rds of Cindy
400m run
2 rds of Cindy

9:06. Finally. I actually beat another trainer and the whole class at something. Slowly getting stronger. It helps to actually compete with good people.


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Warmup

Max HSPU
15. Broke form early tho. I think I can do better if I work on kipping them

Max L-hang
51 sec

This wasnt really timed:

10 rds

200m row
Prowler down 30 feet
Prowler back 30 feet

Alternate between weighted 20lb prowlers and unweighted on asphalt.


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