Yesterday was a healing day. Much needed after the damage from Mon. Getting back into it after that cold was a bitch. So I did strictly skill practice today:

Snatch 7-7-7-7-7
Squat Clean 7-7-7-7-7
Deadlift 7-7-7-7-7

65-95-95-95-95
65-95-95-95-95
95-95-95-95-95

50 double-unders for warm-up.

I made sure to focus on form, something I often don't take the time to do. It's gonna be skill practice for awhile. I think this should happen more often with Crossfit and we lose sight of an important aspect of training if we don't.

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"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Stretching, Squats, and 50 SDHP's for warm-up

Sit-ups were anchored on the ground.

14:02

Previous time: 16:58

Not sure if this is a PR cause I didn't type what the sit-ups from last time were. Still a good workout. Took it easy cause I'm still coughin up my lungs.

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120 pull-ups
120 Dips

CFWU lite x 2

32:36

Still coughing my lungs up so this one was pathetic. At least I finished. Snatches tonite.

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Still coughing up my lungs. I guess I'll wait til after xxxmas.

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Sick.

From Crossfit CenterMass:

Warmup:

CrossFit Warmup

WOD

1st
Squat 5-5-5

135-185-185

2nd
“Tabata by Death”
Alternate Deadlifts and Burpees
Deadlift, 225lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

65. Had to lower the DL to protect the back

Finish
3rounds of:
Max hold L-sits

No clock so I counted-31-37-30

Not too bad a WOD. I'm sick so I missed yesterday.

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30 Muscle-ups: 11:24

New PR! Pulled it thru on the last one. Almost didn't get the transition, but my shoulders are getting stronger. The first 8 were done as doubles. In other words, I managed to muscle-up, come down to starting position without touching the ground, and muscle-up again. Failed on #10, but will continue to practice this. My hands, while scabbed, are not shredded. So that's a big plus.


Previous:
14:29

Off to do some Pull-ups and Dips with Jeffy.

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"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CFWU less pull-ups

KB was actually 1.67 pood.

10:56

New PR! Did this with some of the members of the Crossfit group here in Evansville.

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Can someone please give me a way out? Cause I'm losin it. Here I am in Indiana with a woman that is demanding me to be someone I am not. Jamie, my gf, my love is pushing me to the edge. She demands more than I can offer. I do my best to support her, but she demands me to cater to her every whim and desire of affection. WTF? I give her affection when we go to bed. She has twin girls. How can I rightly step in and interfere with their attention from their mother? I'm not their father, though I'm jealous that I'm not. Maybe if I had them as my own it would be easier. I seriously think this was a huge fuckin mistake. I love all 3 of them, and do what I can. Why demand I give more when I'm trying to adjust to the whole family thing? Jamie says I couldn't handle having a kid with her. She's right. With her. If I had a kid with a more sane woman, I could do it just fine. I just need to ease into this shit. I honestly think that Jamie needs a man that is more submissive and bends to her will. What a mess I've gotten myself into. Now there are kids involved and I'm going to break their little hearts.

Run 5k

CFWU x 2

22:13

Treadmill. Jeff is doing really well. I look at him being able to complete a full 5k sans rest in the spring if we keep this up.

For time:
Run 800 meters
30 Back Extensions
30 Anchored Sit-ups
30 115lb Dead Lift
30 Knees to Elbows
30 1.67 pood KB swings
30 GHD sit-ups

CFWU x 3 less sit-ups and back extensions

17:12

Kicked my ass. Run was on a treadmill.

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30 Muscle-ups: 14:29

Stretching for warm-up.

New PR! Previous: 27:09

Forgot to post this from yesterday:

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

35 min. I accidentally deleted it.

50 double-unders for warm up.

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Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

100 double-unders for warm-up. Really sucked, I guess I am still getting over this flu thing.

12:32

Did this one with Jeff so we had to share the equipment which meant some time delays. still good though.

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Edit: subbed SDHP for rows 45lb bar x 100

Well, I attempted to do 30 more muscle-ups, but my wrist failed after 16. I suspect there is more damage under the scab. It's okay though, I have to workout with Jeff tonite, and that'll make up for it. Been sick, but I think I can hack this.

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400 meter Walking lunge

17:32

CFWU lite-arms are trashed from Linda and yesterday doing the full CFWU with Jeff.

100 double-unders after that. I really had to work to get these done after the lunges. Then 50 singles and 50 running in place. Good skill practice.

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"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

CFWU x 2

Modified DL to 3/4 body wt to prevent back injury.

32:13

Still hurts. Front Squats tonite with Jeff.

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30 Muscle-ups for time

CFWU lite plus stretching.

27:09

All kipped, but this is where I'm at. My wrists are bleeding. I'm really going to focus on this and double-unders for awhile.

We have a Crossfit gym coming to EVV, and I might get selected as a trainer. Goin to meet with the owners this weekend.

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Well I tweaked my back. Work tomorrow, so I'll see how things go.

30 Muscle-ups for time

Stretching for warm-up

41:29

Very tough. I had to kip just to get thru it at about 15. I think I'll keep kipping them all for now. My arms are on fire. I'm gonna practice these alot, deviating from the main site WOD.

Deadlifts with Jeff in a few min.

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Gonna change things up for a bit and get the muscle-ups down. Plus I ran a 5k on Sat, and need to train more for some upcoming ones.

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Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

CFWU x 3 lite

8:29

New P.R.! Previously at 8:43

My lungs ache, but with my new crossfittin' buddy, Jeff, I'm makin gains and so is he.

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Forgot to post this yesterday:

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

CFWU lite

20:52

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"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

50 double-unders for warm up.

29:45

Previous time: 32:10

Sit-ups were the GHD type.

"Eva"

Five rounds for time of:
Run 800 meters
1.67 pood Kettlebell swing, 30 reps
30 Pull-ups

54:32

CFWU x 2 less pull-ups

Jamie and Jeff trained with me, attenuated versions of Eva, but did a great job. I'm interested to see the progress Jeff will make as a new person to Xfit. I think he could look fitter than me as he continues. He's determined, so let this mark his introduction.


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Forgot to post yesterday's WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

14 round, 5 pull-ups

Compared to: 12 rounds in Sept. Things are gettin better.

Today's WOD:

Clean and Jerk 1-1-1-1-1-1-1 reps

135-185-185-185-195-185-185

These were not squat cleans, but power cleans.

CFWU lite x 2

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Run 5 K

26:20

Been awhile since I ran one. I need to train everything 3-4 times a day. Sucked.

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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Subbed two 20 lb DB thrusters for wall ball cause I forgot it.

41:11

Sucked. No comparison to the last filthy cause I couldn't do doubles.

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Complete as many rounds in 20 minutes as you can of:

65 pound Power snatch, 12 reps
10 Push-ups

CFWU x 2 less pu's and dips.

9 rounds.

Sucked ass and air.

I'm still hitting the 100 push-ems every other day, just did these during the WOD.

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Was too busy to post this one from yesterday:

Four rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 800 meters

I combined 2 WOD's since they were similar.

36:36

Today:

CFWU x 2 less Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

12 minutes. Finished the 13th round.

Then 50 doubles which was fairly difficult. I suppose this is cause of yesterday.

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For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Stretching and 50 double-unders for warm-up.

Sit-ups were GHD, or as close as I could get em.

53:45

What can I say? This after "Annie". My tailbone is raw from 2 days of 150 sit-ups. I'm destroyed.

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Been sick and gotta new family member so I got this done today:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

CFWU x 2 less SU's

16:58

Compared to last time when I achieved my first consecutive doubles of 27 min, this is sweet. Of course last time I couldn't do sit-ups cause of my back so I rowed. Still, if I laid off the partying and eating poorly I think this could be much better.

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Sick. Try again tomorrow.

Rest Day

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

9 rounds.

The first MU was a true MU, the rest were jumping. I readjusted the rings where my feet were entirely off the ground for the first, just to see if I could do it.

50 double-unders in less than 2 min for a warm-up. Time to mod that.

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"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

CFWU x 2

32:15

Sucked.

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Forgot to post this yesterday:

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Modified to work with pull-ups of 15-12-9

13:45

Then 50 double-unders in less than 5 min which is a new feat. Most of the time I had to do them 3-4 at a time.

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Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

CFWU lite

20:56

Sit-ups were GHD.

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"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Stretching for warm-up

261 previously: 244

Sit-ups were the GHD type.

50 doubles afterward.

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"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

CFWU lite. I subbed jumping muscle-ups after the first two that were my first EVER muscle-ups on rings!

Time sucked but I'm stoked!

27:22

100 push-ems and some rehab this morning.

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100 Push-ups this morning and some rehab for the back. Carried several loads up and down a 100 foot radar tower today, but didn't make the WOD. I'll pick it up tomorrow.

Push-up time: 6:31

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Okay, been busy around the household but I'll post for the last 3 daze:

Wed-rest

Thurs-5k run with Jamie ~28 min.

Fri:
Three rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Was Rx'd for 5 rounds, but on the 4th I lost control of the bar and sprained my wrist. I quit at that point. No need to be pig-headed.

22:36

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"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

CFWU lite

17:55

50 double-unders after that.

New P.R.!

Previous time: 20:31

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Getting back after a nasty cold.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

CFWU lite plus 50 single-unders

8:54

My lungs are burning.

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Fall sick time. Sux, but I'll get back on it soon.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

stretching for warm-up

32:10

Tough time this morning.

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For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Sit ups were not GHD, but as close as I could get em d/t the globo-gym.

15:32

Previous time was 17:56. Unreal that I got that after all the shit I've been thru. Granted, the sit-ups were easier. I'll hafta compare it the next time I try it.

50 double-unders every other one, then I practiced 50+ more as strict double-unders. Had to do them in spurts of 4-7, but good progress nonetheless.

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Had to modify this one on Friday cause of the gym, but here it is:

5 rounds:
Ring Dips-Pull-ups-FrontSquat(120lb)

10-10-10
9-9-9
6-8-6
5-5-5
5-5-5

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Skill practice: 250 Double-unders.

Did it every other one, but did it good. Exhausting.

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Deadlift 1-1-1-1-1-1-1 reps

Changed this to 5-5-5-5-5-5-5 reps for back protection.

CFWU x 2

120-210-210-210-210-210-210

Kept it there to evaluate the back. Good workout though.

Still doin the 100 push-ems in the morning. Diet is strict and things are lookin and feelin good.

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21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
pull-ups

CFWU x 2 less Pu's and dips

29:15

Original RX was L-pull ups, which I couldn't do at this gym. Good one. I managed to complete all pu's uninterrupted for each round. That's right, no breaks. HSPU's are a diff story.

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Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Sit-ups were not on a GHD, but on a decline. I finished though, and I couldn't do 5 in a row when I came here.

CFWU x 2 less su's and be's

12:56

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-MU practice afterward, but I gotta look online for some support with that.

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

50 double-unders for a warm-up.

31:46

Destructive.

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I was supposed to do front squat, but I am still leery about the back. So I practiced Muscle-ups for about 40 min. CFWU. Gonna hafta figure out how to get these done before I leave.

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"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Subbed 500-400-300-200-100 rowing for sit-ups cause my back can't handle the pain yet.

Warm-up was push-ups and jump rope. My warm-up convinced me to do the Doubles. At first, I thought I couldn't do it. But then I tried doing a double under after every other jump. Success! Never gotten this far, but they handed my ass to me. Really cool.

27 min approx. Gotta find the stopwatch.

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"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

CFWU x 2 less dips

13:30 approx cause I forgot my stopwatch. Sucked.

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"Cindy"

AMRAP in 20 min:

5 Pull-ups
10 Push-ups
15 Squats

250 single-unders for warm-up

12 rounds

Laid me on my ass. I started out real well, but burned out quick after round 8. Sucked, but it's still rehab for my back injury. I'm not sure at this time if I'll ever be up to where I was. This back problem has been around for over a month, and resting doesn't seem to make it any better. Physical activity at least seems to help, but the pain of doing it can be nauseating. Perhaps this is because I took so much time off. I do notice a distinctive difference in my mobility when I do train versus not training. And I am doing physical therapy still in the mornings before work. I've also ground out 100 push-ups every morning except this morning since I did do Cindy. We'll see how things are after the weekend.

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Push Jerk 3-3-3-3-3 reps

CFWU x 2

Went easy on this one but still got off some weight:

80-120-170-170-170

Muscle-up practice on rings after that. Back is really givin me fits.

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Three rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
Pull-ups, 20 reps

Warm-up:

3 rds

Negative Pull-ups 5
Push-ups 10
OHS 15
Sit-ups 15
Sprint 100m

This sucked. Of course, nothing is done as Rx'd cause of my fucking back

29:00

Just popped a pill and rubbed on the muscle rub. We'll see how the rest of the week goes.

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In OK. It's rehab for the back.

Day 1: 100 push-ups and 10 rounds sideways walking. WOD to follow the workday.

Sittin around waiting for my back to heal doesn't work. Time for some PT.

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Two WODs:

Tue:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

13 rounds. Easy on the back.

Today:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

6 still workin thru the back shit.

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"Karen"

For time:
150 Wallball shots, 20 pound ball

15:41

Tweaked my back popped some pills but at least I finished.

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Push Press 1-1-1-1-1-1-1 reps

CFWU x 2 less dips

135-155-185-195-205-215-225

100 Push-ups

Very encouraging since my back has been giving me fits.

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Forgot to post the WOD yesterday:

120 Pull-ups
120 Dips

Pull-ups dead hang only. I need the strength and my kips are hard on the back. CFWU x 2 lite. Still can't do sit-ups d/t the back. I'll rest again today and try again tomorrow.

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Threw out my back. OTS. Sux.

Busy as hell and gettin over a nasty stomach bug. Started back with this:

"Lynne"

5 rounds of:

Body wt bench press
Pull-ups

BP: 10-6-6-7-6
PU: 11-10-10-10-9

CFWU x 2 lite.

Still easin into it at this point, so I didn't wanna push it too hard.

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120 Pull-ups
120 Dips

CFWU x 2 lite

24:35

I guess I'm still kinda sick? It's my only excuse. Great workout though. Gotta do this one more often.

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Been fairly sick the last few days. Gonna try to make a workout now, but I'm just not sure.

Yesterday I had not slept the night before, so I didn't workout. I made up for it today:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

I only completed one set and then I had to break it up. I felt like this was a worthy workout to accomplish, so I completed all 10 sets.

29:18

Then I threw on the weight vest and did this:

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

21:09

Last day in OK. Glad. I want to get back to my family and things are actually buzzing in IN.

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Run 10k

Stretching for warm-up

1:01:46

Wore the wrong socks. My feet really started to hurt at about 3 miles but I pushed it on thru. Really slowed down progress though. I've never had blisters on the tops of my feet, but I do now. Yah. Time really sucked compared to last time.

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Four rounds for time of:
Run 400 meters
50 Squats

19:12

CFWU x 2 lite on the squats

30 lb weight vest as usual then finished it off with 50 pull-ups with the wt vest.

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"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Subbed a 3:1 ratio of pull-ups and dips for MU's. Subbed a 70lb dumbbell for KB which sucked ass. I hate fuckin DB's when they're used as KB's.

CFWU x 2 lite

30lb weight vest on

6 rounds even.

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21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
GHD Sit-up

Forgot to bring the weight vest. Did the Pack version of this cause I was worried about the back.

16:57

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

135-155-175-175-175

135-155-165-175-175

135-145-155-155-155

CFWU x 1 plus a buy in on the rack.

Experimenting with the weight vest and push-ups with pull-ups on the off days. On my way to OKC tomorrow so I'll have to mod something or pick it up on Wed.

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"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Warm-up was mowing my yard with my human powered mower.

No weight vest the WOD was outside at 89 deg.

Last time this was 1hr 20 min

59:34

Had to keep taking fluids so this slowed it down alot.

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"Randy"

75 pound Power snatch, 75 reps for time.

CFWU x 2 with the weight vest

16:58 with the weight vest.

Previous time without a wt vest: 40 min

I think I'll call that a good one!

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Evansville Crossfit

Alright folks, I'm all for getting together in Evansville and doing some Crossfit. No, I'm not a trainer and no I'm not certified. What I do have is a few kettlebells, a wall ball, an againfaster portable pull-up bar, rings, 20" and 24" boxes, a few dumbells, and lots of open space in EVV. Add some grit and determination with some fellow Crossfitters and we gotta group to motivate and punish each other. I started a facebook group to enlist everyone:

http://www.facebook.com/group.php?gid=120035333454

We might not have an affiliate yet, but we can sure as hell do some WOD's around here.

Tony

"Eva's Revenge"

Three rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

CFWU x 2

Did this outside. Used my Againfaster.com portable pull-up bar which worked great. Reduced the number of rounds cause I wore the wt vest. Then I overheated so I threw that off and finished the 3 rounds somewhere in the middle.

39:37

Eva is a tough one, even at 3 rounds.

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"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

This was "Angry Nicole" which means with a weighted vest 30lbs.

8-7-8-5-6 plus 200m. Strict pull-ups this time.

I always think this will be easy until I do it.

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Yesterday I was sick so I made up this today in the back yard:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

CFWU lite x 2

30lb wt vest

5 rounds in 20:12 at 82 degrees

Coulda had rushed those 12 to make it 5. Still almost puked.

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Front squat 3-3-3-3-3 reps

Warm-up front squats on the bar and L-holds

No wt vest d/t no metcon

135-145-155-185-205

I could feel my scar tissue in my lower back ready to give on that last one, but it held. Good deal.

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Forgot to post this one from yesterday:

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

CFWU x 2 less dips

3 rounds on the dot. NO wt vest d/t the bench. Left me wrecked though. It's surprising that of all the things that sucked, the HSPU's and the dips were the worst. It shows where most of us need improvement in the gym: body wt feats.

Did this just now:

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Wore the wt vest and subbed standard push-ups cause my shoulders are wrecked.

13:09

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For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

CFWU x 2

30lbs strapped to the chest.

Brutal

27:29

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Snatch 3-3-3-3-3-3-3-3-3-3 reps

CFWU x 3

Actually not Rx'd from the Main site, had to reduce due to no bumper plates. Good practice, that's what I call it. I need more snatch practice. But, I need bumper plates to really get it down. And space. Too many chumps in the gym this afternoon walkin around where I was afraid I would lose control of the bar and hurt one of them, even when I told them about the danger.

95-100-105-110-115-120-125-130-135-135

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Run 5k

Ran 5.5 with a 30lb wt vest.

Stretching and squats for warm-up

32:35

Previous time: Ok. No previous time in recent archives. Then I ran 2.2k more with two little birds sans wt vest. Not sure which one was worse, the 5k with the wt vest or the 2.2 afterward.

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"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Subbed 3:1 pull-ups/dips for Muscle-ups.

30lb wt vest as usual.

Cleans were from the ground in lieu of hangs.

Warm up was an attempt at jumping rope with the piece of junk at the gym then a buy in on the bar of cleans and stretching.

30:20

Not too bad, since my unweighted time was 22:35

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Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

CFWU lite x 2

Wt vest as usual 30lbs

29:00 previous: 29:34

I'm beat. Who says you need to do biceps curls? Mine are wrecked.

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Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Weight vest. 2 rounds. sucked. Hang cleans with a wt vest? ow.

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"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

warm up as follows:

4 rounds
1. Bar dips 5 reps
2. Pull-up 5 reps
3. Superman hold 15 sec
4. GHD sit-ups 10 reps

Weighted vest made this "Insane Cindy"

10 rounds, 5 pull-ups, 6 Push-ups

Good stuff. Bout the same as when I was in OKC at 10 rounds.

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"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

CFWU x 2 lite

BP PU
11 10
8 8
6 8
5 11
5 5

No weight vest as the bench couldn't be done with it. Pull-ups were dead hang and strict. I could have done much better. No excuse.

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Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

CFWU x 2

Wt vest at 30 as usual.

43:39

One guy told me as I was leaving, "I'm surprised you're still standing!" Me too.

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Deadlift 5-5-5-5-5-5-5 reps

120-170-190-200-210-230-250

Crossfit

Warm-up:

4 rounds
1. Bar dips 5 reps
2. Pull-up 5 reps
3. Superman hold 15 sec
4. GHD sit-ups 10 reps

Included the weighted vest for Deadlifts only. Still hurt. My back is still in need of rehab, so I guess this was good for deadlifts.

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For time:

Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Run 800 meters
Row 800 meters

Had to modify this one from the main site cause I didn't have any place to do the L-pull ups. Monday and two good days of rest.

CFWU x 2 less pull-ups

Wore the wt vest as usual which really hurt but in a good way.

34:56

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"Erin"

Three rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

With weighted vest 30 lbs. Had to cut it short from 5 rounds cause of the hands.

Warm-up was different:

3 rounds

Row 15 big strokes max dist
5 reps Push-up
L-hold 20 sec
Jump rope 2 singles- and 1 double-unders

Thanks to Crossfit Evolution for the alternative warm-up!

22:34

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Was gonna follow the main site WOD, but someone had the only barbell for OHS. So I rowed a 5k with the weight vest.

21:30

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"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

CFWU x1. Then I realized that my hand was still pretty messed up. Did some stretching and a buy in on the box to make sure my knee could handle it.

Subbed 30lb KB swings for the wall ball cause my knee won't handle the squats.

With wt vest: 43:00

One person approached me and told me I was awesome on Monday for doing all those pull-ups and dips with my wt vest on. So that kinda made my day.

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No WOD today. Patellar Tendinitis. Tomorrow? Something just not sure what. My knee is pretty sore.

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120 Pull-ups
120 Dips

With the 30 lb vest.

CFWU x 2 less pull-ups and dips

My hands are torn up so I have to do some taping and draining. Had to stop the workout and get some tape for my bleeding right hand. Then I had to go back and tape the left. Then the towel girl just gave me some rubber gloves. Shoulda worn some lifting gloves...

35:12

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Run 5k

Okay, more like 5.2 or so around Lake Hefner.

27:55

Yah, I think I need to run more 5ks to get back to where I was. I really lost site of that this winter. I guess life just has a way of taking things away from you. That's just one more reason to quit sitting around.

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Forgot to post my WOD yesterday"

"Cindy"

AMRAP:

5 Pull-ups
10 Push-ups
15 Squats

20 min add in 30 lb wt vest.

10 rounds.

Gotta visit the old PT spots this weekend. Then lauuunnndddry.

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"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Squats, stretching, and jump rope for warm up.

30lb wt vest

37:46 approx. Forgot my stopwatch so I had to use a wall clock.

Sucked....but at least I'm not as laid out as yesterday. Lotsa work to do tonite.

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"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

CFWU x 2 less Pull-ups and Dips

41:42

Wore the 30 lb wt vest. I feel like I just started Crossfit. I almost passed out. That's awesome shit. Everyone needs one of these!

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In OKC. Back to workin out tomorrow.

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Rest Day. Time to train some skills.

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Four rounds for time of:

Wted vest 30lbs

Run 400 meters
25 Squats

13:44

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

I subbed a rowing machine for a rower. Did 50-100-200 reps. My Achilles heel seems to be strained from yesterday's WOD, so I thought this would be a better alternative than the SDHP.

35:03

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Shit-used the 30 lb wt vest during rows only.

Two rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Wear 30 lb vest thru-out

CFWU x 2 less Pull-ups

21:43

Talk about a tough time doing those box jumps with the weight vest. Original Rx was 4 rounds, but each round took about 10 min with the wt vest and then I had to go to work.

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"Angry Diane"

15-12-9 reps of:
225 pound Deadlift
Handstand push-ups

Wear 30lb wt vest thru it all.

CFWU x 2 abbreviated.

17:44

Back in action after a week of leave digging and hauling. Goin to OKC soon for neone in that area.


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This is my last entry on my other blogs as far as Crossfit. It's too time consuming to go everywhere else. I'll keep blogger open for the long haul, but that's it!

Lotsa digging all week. Not sure when I am gonna make a WOD when I am spending all day and night digging a trench for my house.

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Front squat 3-3-3-3-3 reps

Post loads to comments.

CFWU x 1 with wt vest. Buy in on the squat rack.

95-115-135-155-175

Wore the weight vest thru the whole workout. Good stuff.

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"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

CFWU lite

Wore the 30lb wt vest this entire workout and split the reps in half:

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 15 reps
15 Burpees
15 Glute-ham sit-ups

29:24

I believe the wt vest needs to stay on for the entirety of the WOD for the time being. I'm destroyed. My lower back is screaming, which should force the muscle to strengthen. (I hope.) It's been too long trying to fix this thing.

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"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Jump Rope for warm up

244 reps

Compared to 279 that sux.

EDIT: the score was lower b/c I used the GHD situp bench this time instead of the ground.

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"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Jump Rope for warm up

244 reps

Compared to 279 that sux.

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"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

CFWU x 3 less Pull-ups and Dips with 30lb wt vest

20:31

Good one. Always makes me wanna puke.

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Shoulder Press 1-1-1-1-1-1-1 reps

CFWU x 2 less dips with 30lb wt vest

135-155-165-165-165*-165*-155

*Failed but push jerked

Pathetic.


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Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

CFWU x 2

25:26

I forgot to post yesterdays WOD: Dig 10 4 ft deep holes in my backyard for time :)

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Three rounds, 21-15- and 9 reps, for time of:

95 pound Squat snatch
Chest to bar Pull-ups

CFWU x 2 less pull-ups. Hand carried a 30lb DB in lieu of wt vest.

15:20

Snatches varied between squats and power snatches. Well, there always needs to be a goal to get better at everything. This just tells me the fun isn't over yet. It's like reading a good book every night and then you reach the end. Why should it end?

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Lynne

5 rounds for max reps of:

Body weight bench press
Pull-ups

CFWU x 2 abbrev..

Body wt 190

7-10
7-11
7-8
5-7
3-5

Not as good as before, but I spent the whole weekend working my @ss off and I'm wrecked.

Body builders stop and stare too much. One really liked to check me out today. This one was wearing blue jeans while he used the biceps curl machine. I wish that I could wear blue jeans, that would give me more time in the gym before work, but I actually break a sweat.

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Traveling this week. Gonna do a few travel workouts..

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

CFWU

135-155-165-175-185 fail

155-165-175-185-195 (got it off once, then failed)

155-165-170-175-175

Getting better! I think this is a P.R.

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Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

250 single-unders (alternating) with 30lb wt vest for warm-up.

Did this with the 30lbs strapped to my chest. People were staring at me and making comments about how hard it looked. Maybe it sucked a little. I actually mis-measured the distance at 92 feet so I had to make up for it at the end of 48 more feet.

29:34

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Rest day. Not really my plan, but I had to crawl outta the rack at 2 a.m. and think I'm just gonna be a chickenshit.

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Hang power clean and jerk 1-1-1-1-1-1-1 reps

Subbed 3-3-3-3-3-3-3 for practice

CFWU x 2 less pull-ups and dips. Forgot my wt vest.

135-145-155-160-160(broken, dropped the bar)-155(broken)-155(broken)

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"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

CFWU x 2 with wted vest less OHS.

23:14

Subbed in back squat to do a bit of rehab when my OHS started to waiver. I almost dropped the bar, and these are not bumper plates. So I did a mix of BS/OHS:

OHS BS
Round 1: 9 6
Round 2: 5 10
Round 3: 5 10
Round 4: 6 9
Round 5: 6 9

The wide grip on the OHS is essential for proper form.

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Rest Day today. Too much work to do.

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Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

18:01

Still rehab for a bit but I can definitely tell the weight vest is helping so I'm gonna continue on down that path.

Took yesterday off to rest and I'm glad I did.

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"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

CFWU less pull-ups with a 30lb wt vest.

10
7
7
6
7
8
7

Finished round 8 with 7 pull-ups at 21:32 or so. Treadmill so things went faster. Last time my pull-ups were better, but my run wasn't as good.

Sucked

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"Fight Gone Burpee"

Three rounds:
Wall ball 20lbs 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

250 single unders for warm-up

1: 75
2: 73
3: 73

221

Previous score: 265 but I did 45lb SDHP's instead of Burpees. Burpees were killer at the end. Thanks to MU1 Lamb for the variation. STILL in rehab.

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10 rounds for time of:
10 Pull-ups
10 Ring dips

21:23

CFWU x 3 less Pull-ups and dips with 30lbs strapped to my chest.

Time for tha weekend.

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Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

CFWU lite

Wore a 30 lb weighted vest during this:

1: 4:16
2: 4:15
3: 4:37
4: 4:35

Previous times:

1: 4:38
2: 4:41
3: 4:54
4: 5:10

NO weighted vest. That's just great to measure my progress. I was sloowwww.

I'm glad that I did skip the front squats yesterday. I still need time to heal. It might be possible to get to where I can do some weight and even sustain a frontal attack, ground fighting, etc. but I don't ever see myself squatting what other athletes do.

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"Karen"

For time:
150 Wallball shots, 20 pound ball

CFWU x 2 less dips with 30 lb wt vest.

11:23

Not as good as my previous time of 10:08, but I really focused on throwing the ball over 10 feet and maintaining good posture to minimize injury.

Chris, one fella I introduced to Crossfit, is looking lean and mean. He has abs now, and put on about 30 lbs of muscle. A few more months and the guy is gonna put me to shame!

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"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Bench: 11 7 6 6 6
Pulls: 11 8 9 9 9

Comparable to last time.

CFWU x 3 less pull-ups and dips with a 30 lb wt vest.

100 Push-ems Day 43

Rehab for the back is going well. I feel stronger.

Tweeeeeet

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Subbed 1.7 Pood Kettlebell swings for deadlift.

Forgot my stopwatch

14 min approx.

Jamie subbed a 10 lb KB and did the Buttercup version.

12 min approx

Abbreviated warm up

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Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For
weighted pull-ups place a 45 pound dumbbell between the legs above
crossed ankles and jettison the dumbbell after third rep and continue
with strict pull-ups and then the kipping pull-ups. Coming off the bar
or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090108.

I only got 6 rounds done due to time.

Technically, 1 round was the only one not terminated early.

CFWU x 2 with 30lb weight vest

Good practice for pull-ups!

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Split Jerk 1-1-1-1-1-1-1 reps

CFWU X 2 less dips easy on the pull-ups d/t Murph

30 Weighted vest during warm up and Jerks.

95-135-135-145-145-155-155.

Took it easy to monitor the back. This is still rehab as far as I'm concerned. If I wear the vest, I think that I can strengthen the harder to develop muscles of the core, which would result in more stability. The way it is now, I can really feel the unstable muscles in my back when I get the bar overhead.

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"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

1:07:19

20lb vest

9 min slower than last time. My calves seized up during the last mile. I guess you can't have good "Murphs" all the time. Is there really ever a good "Murph"?

Daze 42 100 Pushies

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"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

CFWU x 2 less dips

20:38

100 push-ems Day 41

Another week. Murph is tomorrow. Gotta get the weighted vest ready and remember to crawl outta bed xtra early. I'm toying with the idea of using the 20lbs for awhile to get more core strength and perhaps a more stable lower back. I skipped the back squat and squat clean WOD's for now due to the back.

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This pic rox:




Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Stretching for warm-up

100 Push-ems day 40

13 rounds. Didn't seem so difficult til I did it! Is it Friday yet???

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Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

CFWU x 2 less pull-ups and dips.

8 rounds in 20:11

Off work. No rest for the evil wicked. Or the ugly.

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Run 5k

Stretching and squats for a warm-up.

26:10

Yuck. What happened to 22:11 times?? Granted this was hills. Sucked. I gotta get this back down to sub 22.

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"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Subbed running for rowing

CFWU x 2 less pull-ups

I'm sick again. Don't ask. I just don't care anymore. Sick or not, I'm doing something.

12:42

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Clean and Jerk 1-1-1-1-1-1-1 reps

Modified this to 3-3-3-3-3-3-3

CFWU x 2 less pull-ups and dips

95-115-115-135-135-145-155

This is my favorite exercise of the Crossfit arsenal of training. I can't think of a muscle group that isn't used. My weight was much lower, and I did feel some popping in my lower back. But, it's rehab anyway. I'm still fit, so that's what matters.

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"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Only got 3 rounds off due to time as usual. I can feel the discs/vertebrae grinding together in my back. I'm not sure what this means? It's not immobilizing me like it did a few weeks ago.

1: 7:30
2: 8:49
3: 9:30

250 single unders for warm-up

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Deadlift

7-7-7-7-7-7-7 reps

CFWU x 2

135-155-175-185-205-225-235

I could feel my lower back muscle wanting to pull apart, and stopped several times near the end. This is exactly what I need to do to rehab this poor broken body. I have lost 3 lbs due to inactivity. It doesn't seem to be much, and no one notices except me, but it's still 3 lbs of muscle.

Shit is falling apart over here in radar land. Time to get to work.

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"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CFWU x 2 less pull-ups and dips

100 Push-ems Day 38

16:36

Left me on my ass. 10 days of nothing. I was sick, blew out my back again, and didn't eat as well during that time. It does put things into perspective, however. Now I know what is going thru people's heads when I first introduce them to Helen. My last Helen time was 14:15. Yah, folks. This shit is hard.

I've got to restart things, tailor Crossfit to my back injury for the time being, and re-discipline. I'm only doing one WOD per day for now. I want to see if that will add muscle mass similar to a bodybuilder workout. I theorize that pull-ups are just as effective as doing biceps curls if you allow the proper time to heal. This will be non-steroid bodybuilding, of course. Coach says Crossfit is better for mass gains, and I want to test it.

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So far I'm sick, my baaaack is wrecked, and I'm hopped up on cold meds. I losing my mind sitting here on my arse when I have a coherent thought.

Front squat 3-3-3-3-3 reps

95-135(Broken)-45-45-45

CFWU x 2

I did this to see how much my back can hold out. It looks like life has sprang on me again. I guess it wouldn't be life if this didn't happen. Weighted-squatting-anything seems to need to be lighter than usual at this point. I practiced form by not looking in the mirror, and squatting with my eyes closed both front and back squat. I think watching myself instead of feeling where my back should be is part of the problem. Then I went into the basketball court and started my old physical therapy a D.O. taught me while still in the Coast Guard. Adapt and overcome.

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Climb a 400 foot tower, replace 3 lamps, climb down.

Yah, I know, not exactly Crossfit, but it was F-U-N.

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"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

CFWU less pullems and dips

8:46

3 seconds slower than last time. I'm exhausted, but I love this one.

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"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

15 rounds 1 pull-up

Warm up was stretching, sit-ups, and back ext. My back is still sore. I'm so far behind the CF WOD's on the main site that I will choose what will allow me to maintain some sense of fitness while letting my injury heal.

Day 37 Push-ems per Cindy.

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

135-155-165-170(fail)-170(fail)

170-175-180-185-190(got it up once, then failed, then jerked it up)

155-160-165-165-155

Much better than last time.

Warm up was stretching, squats, pull-ups and a buy in on the press rack.

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Three rounds for time of:
1.67 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Original RX: 2 pood and 5 rounds. My lower back just couldn't handle the sit-ups. I had to keep stopping and couldn't go all the way down. I guess it's rehab for a bit.

24:03

250 rope jumps for a warm-up.

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120 Pull-ups
120 Dips

22:23

Not my best of 17:37. CFWU x 2 less above stated. Back still fairly tender in spots, but I'm glad I made it into to g-l-o-b-o-g-y-m. As far as workouts, I'm only going to do one WOD per day for about 30 days to see the results. Skill practice will be in the evenings and lunches, but while I'm getting good results in appearance, my double unders are not as good, MU's, etc. Not to mention my effing back needs time to strengthen.

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My Family

It's that time of year again. Four years and I still won't forget. I came from under the rock, not special, not any better than anyone else. I owe my success in life to my shipmates.

14 Feb 2005 was my last day on Coast Guard active duty. Thursday reminded me again why I am not with you guys. Sometimes, when my back cooperates, I think that I could do it again. I still think I can.

You are still my family. In fact, in this case, blood is not thicker. My real family is on watch right now. Away from your own families, together with your brothers and sisters. Standing fast for the SAR alarm. You guys are the real heroes. You have to go out, but you don't have to come back.

The last 4 years I have changed alot. I think I'm a better man because of my time with you. From pushing ground to hanging from the sky, I learned. I didn't realize what I had until it was too late.

I'm still working for you. On the sidelines. Helping others watch you as you fly. You are the reason that I get up in the morning. I'll give my best, I promise.

I have a chance right now. I can have a family outside of you. It's just a small flame at this point, but I wouldn't have had the chance if I didn't have you first. You all made me who I am. My character, honor, and integrity are there because I worked with some of the best people the United States has to offer the world. I'm proud of all of you.

Honor. Respect. Devotion to Duty.

Smooth tailwinds, my friends. May your autorotations and tail rotors always give you the rush they gave me. And keep the hangar doors open until they return!

Fair winds and following seas.

AVT3 Tony Kiegel aka "Tweet"

Back Squat 5-5-5-5-5 reps

Did a Back squat buy in for a warm-up

165-185....

Lower back gave out. The funny thing is it didn't feel skeletal. It felt like the muscle just stretched out. Now I'm walking like an old man. With a cane. Again. I could be such an elite athlete if I didn't have this shit.

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"Kelly"--Pack version

Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Finished with a 400m sprint, then ran outta time.

22:40

Jump rope for warm-up.

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"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Stretching and 500m run for warm-up.

1: 12
2: 12
3: 12
4: 12
5: 12
6: 12

Ran outta time at round 7 in the run, but I went ahead and finished it. Some guy was wearing what looked like a 50 lb vest while using the elliptical. WTF?

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"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

CFWU x 2 less Pull-ups and Dips

21:36

Not as good as last time 20:02 I think. But I still do have a tweaked back, so I took it easy. Still left me on the ground afterward. During the workout I got nauseous so I went over and grabbed a trash can from the gym owner. He just shook his head.

Day 35 Push-ems done!

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I was going to do "Elizabeth" this morning and my core muscles gave up. I tweaked my back from "Barbara" earlier and I think it needs time to heal. It really sucks ass, cause I was going for sub 20 min. Gonna have to wait til Monday.
I decided to use the time to practice Muscle-ups. Wasn't able to get one off on the rings, but I did get several bar MU's which is pretty cool. I was only able to get 2 off at a time, but I think I could do more if I wasn't so wrecked. Gonna hafta figure out how to integrate this into a daily routine, i.e. part of the warm-up. I'm not sure if there is going to be an evening workout.

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Thruster 1-1-1-1-1-1-1 reps

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CFWU x 2 less dips.

185-195-200-205(new PR)-210(fail)-210(fail)-205(fail)

I'm fairly sore. I think "Barbara" tweaked my back so I'm glad this one was not deadlifts.

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Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

CFWU x 2 less sit-ups and back ext

14:05

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"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Jump rope for warm up.

Only 3 rounds completed due to time. I'm still sick, but getting better. It sure was hard to drag my ass around the gym today though.

1: 6:52
2: 7:38
3: 9:27

Day 34 Push-ems done

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Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

CFWU x 2 less dips

19:46

This one laid me out makin a sweat angel. Back after 6 days of rest. Well, if you call shoveling snow, cutting trees, and leaping barbed wire fences rest. It was a great test of functional strength, not to mention balancing on my hands with barbed wire waiting to cut my ass. Some of our equipment is still out of power, but seems to be accessible.

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Day 33 Push-ems done

It's been some time since I worked out. I'm taking a hiatus at this point and will try to resume on Monday. The severe weather is the cause. Most of us are without power, and I am busy at work trying to restore radars and other aviation systems. There are alot of trees down right now, so it's time to put that functional fitness to work this weekend and help out my neighbors.

As an athlete, rest days aren't so bad. Good time to heal. I hope everyone else is warm and safe.

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120 pullups
120 dips

Jump rope for warm-up

17:37

Previous time: 22:36

That really is a time buster. Just rockin.


100 Push-ems done Day 32

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"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Back ext, squats, and stretching for warm-up.

35:11

Treadmill

Previous time: 32:08

Back is a bit tweaked. Deadlifts are a love-hate exercise for a broken old coastie like me.

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For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

CFWU x 1 less pull-ups and dips

19:49

I thought this was going to be easy. Woke up with a sore right calf this morning. I was originally going to do some sprints and deadlifts. Well, off to work cause the NAS is falling on it's head.

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Hang power clean 1-1-1-1-1-1-1 reps

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Abbreviated warm-up

135-155-175(fail)-175(fail)-155-155-155

135 x 3

Shoulda known this would suck after a 10k. I'm pretty wrecked, but now I understand why Coach puts these in here. We need to heal.

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Run 10 K

Post time to comments.

51:58 Treadmill

previous time 58:45

I'm pretty torn up.

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For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

250 rope jumps for warm-up

27:48

First time I actually completed this one. I always ran outta time before. That's sweet. I just now need to get better at not having to break up sets. Great progress. I'm happy happy.

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Overhead squat 3-3-3-3-3 reps

CFWU x 2

95-135-135-95-95

did 2 more rounds of 95

Guess who needs OHS practice??? Bad form.

100 push-ems day 30

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For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

CFWU x 2 less dips and pull-ups

23:27

Great workout for the upper body.

100 push-ems done. Day 29

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For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

CFWU x 1 less pull-ups and dips

28:23

This was tough.

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Run 5 K

Post time to comments.

Subbed 25 min of jump rope variations cause its 5 degrees out. That's cold. Knocked out 56 double-unders just for practice.

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No workout today. My back is tweaked and I'm gonna let it heal. I suppose I went too much on the front squats yesterday.

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Front Squat 5-5-5-5-5 reps

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CFWU and stretching

135-185-190-195-200

New PR. I would like to thank my core for stabilizing more than my body weight, my legs for holding up, and my ass for holding my legs to my core.

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Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

CFWU x 1 less pull-ems and dips

22:56

Great workout. My right hand is ripped.

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Complete four rounds for time:

Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

I subbed in rope jumps for runs this morning cause I miss them. *sniff* 150 per round with 250 to start off with. I also subbed 15 Pull-ups instead of rope, cause I had no rope, George.

HSPU's sucked

CFWU abbreviated

26:40

Dias 28 for Push-ems...

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Deadlift 3-3-3-3-3 reps

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CFWU x 2

315-325-335-335-335

I didn't go higher with the weight cause 335 seemed like a good place to train. Plus, my back went snap-crackle-pop. My doc would kill me if he found out that I was deadlifting again.

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With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Did 3 rounds for good practice:

5-4-4

Same as last time

I think I'm on day 27 of Push-ems done in 6:34

I am STILL recovering from Murph, but takin yesterday off was the best thing that I could have done. Might do it again next week.

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

155-160-165(fail)-165-165(fail)

145-155-160-165-170

155-160-165(broken)-155(broken)-135

Actually did this yesterday and forgot to post. I probably shouldn't have even made the attempt cause I was so tired. Not my best, you can see near the end with the sharp drop off.

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"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

58:03

Wore the 20 lb vest. Last time I completed only half of this in 43 min. I guess those push-ems are helping.

I did Fight gone bad and Murph in one day. A bomb detonated inside me.

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"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Subbed 45 lb SDHP for rows.

Total: 265

Previously: 249

New P.R.!

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LMAO!!!

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

7 rounds.

Jump rope for warm up 250 of em.

100 push-ems. What day am I on???

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Michael

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

CFWU x 3 less back ext and Situps

Tony-subbed L-sits for sit-ups: 27:55

Jamie:

Run 600m
15 Back ext
25 Sit-ups

21:21

She made me look bad : ) Then she did another round...