Complete 10 rounds of the following for time:

10 ball slams
10 wall balls (10') shots
FreddyC: You pick the weight for both the ball slams and the wall balls. The goal is to finish in ten minutes. For every 15 seconds over ten minutes, run 100m. Example: Finish in 12 min? Run 800m.

9:56

Then:

"Nate"

AMRAP 20 min

2 muscle ups
4 HSPU
8 2 pood KB swings

10 rds

Mu's were a mash up of false grip and games style.

Kb swings got sloppy where I had to redo some.

10 rds plus a mu

Last time was 9 rds and the kb was 1.67 pood and mu were jumping.

Beat everyone by 3 rds

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"Annie"

Complete 50/40/30/20/10 reps for time of:

Double unders
Sit-ups

11:40

Abmat and anchored


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5 rds

15 DL 135lb
3 rope ascents 12 feet.

24:05

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Performed the following couplets:

Hspu on paralletes
One arm chin up

Bulgarian ring push ups
Bulgarian ring pull-ups

Sets were a buy-in on the rings then the hspu and oac's dictated the number on the rings for 6 rds of 12 reps each.

This seems to be a good evaluation.




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Xmas from Rogue

25 cal row
25 ohs jumps 45
25 ring dips
25 clapping push ups
25 95 clean
25 box jumps 24"
25 walking pull ups
25 sit ups
25 kb 53lb
25 wall ball 20
25 burpees

32:51 sucked. Sciatica and going up against an airborne ranger are my only excuse.


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Wednesday 12/22/2010 “12 Gifts of CrossFit”
​​​​12 Squats
​​​​11 Sit Ups
​​​​10 Wall Balls 20#/14#
​​​​ 9 KTBS 53#/36#
​​​​ 8 Burpees
​​​​ 7 Box Jumps
​​​​ 6 Deadlifts 95#/65#
​​​​ 5 Hang Cleans 95#/65#
​​​​ 4 Thrusters 95#/65#
​​​​ 3 Racked Lunges 95#/65#
​​​​ 2 Front Squats 95#/65#
​​​​1 Mile Run J

Begin with your 12 squats, then go back to the top and do 12 squats, and 11 sit-ups. Then back to top and do 12 squats, 11 situps, 10 wallballs...and so on until you get to the 2 front squat. Then you do the whole thing one last time and run 1 mile. For Rx do all body-weight reps in unbroken sets, and do not put bar down between 95lb-weighted sets.

55:47

Suuucked


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Conditioning: “Nasty Girls”
​​50 Air Squats
​​7 Muscle Ups
​​10 Hanging Power Clean (135#/95#)
3 rounds

11:13 mu were without false grip

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15-10-5-10-5-5 of the following reps:

Bulgarian ring push-ups
HSPU progressing from paralletes to plate.

Not timed. Good practice.

Sometimes you just gotta start again and work thru the fuckin pain.

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30 muscle ups without the false grip

7:47


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5 rds

10 clapping push ups
10 rope pull ups
10 ring dips

14:58

Still fucked up back


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Sciatic nerve damage. Gonna be out for a bit and these vicodin don't cut it. Worst pain ever in my life.


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4 rounds

Row 500m
15 thrusters 95lb
15 KB swings 1.5 pood

19:52


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100 ring pull ups

22:51

Dead hang only. I think I tore a muscle in my ass. Seriously, I can't move real fast. Can't do the wod either.


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100 dead hang Muscle-ups for time.

45:40 PR

Broken down:

30@9:40
50@18:53
60@23:56
70@29:04
75@31:44
80@34:25
90@40:27
100@45:40

Brutal. Hands are wrecked.





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Complete as many rounds as possible in 12 minutes of:



3 push press at 75% of your 1 rep press max
6 clapping push-ups
9 toes to bar

155lbs

6 rds + 7 toes


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"Diane"

21-15-9 reps of:

225lb DL
HSPU

12:52

Not the elite athlete's performance but decent. I always hurt my back on this one and did. Typical.


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667 DUs

After 267, I had the new rope down.

Split it up and timed the last 400 by 100's

2:20
2:13
1:59
2:20

Finally gettin it down. Calves should be trashed tomorrow. 1000 total.

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333 double-unders

Not fun. I suck.

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Quit. Stalking. Me.


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31 min time limit

Angry Nancy

3 rounds each person

Run 400m
95lb OHS max reps and count

Uneven Fran

All rounds each person

21-15-9

95lb Thruster max reps and count
Pull-ups

Then:
AMRAP remaining time.

20 DU or tuck jumps
5 95lb cleans.

Each team member must complete both DU and Cleans to count as one round.

150 final score. Brutal. Trevor was my partner and I had a new guy mimic my movements just to get the feel. Still a brutal wod.


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120 Pull-ups
120 Dips

28:16

All rings. Ensured my shoulders hit the rings on pull-ups or didn't count the rep.

Ate lots of bad food last nite. Now I'm a bloated tick.


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"Blake"

4 rds
100 ft walking lunge with 45lb plate overhead
30 box jump 24"
20 wall balls
10 hspu

For time

29:09

Meticulous detail. At one point my knee didn't touch the ground so I didn't count that lunge and took an extra step. Box jumps landed in the center of the box and wall balls all hit above the target. My HSPU were all head to deck. Brutal WOD. Reminded me of why I do crossfit.

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250 double unders. NOT for time since every f@!*ing person in the box wants to chit chat with the 0530 instructor abt why my class is so bad ass. Well come see me, pussies! I'll show u why. Ha ha.

22 in a row with this new rope. That's terrible. Did 40 the other day.


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Push press 5x5

175. Failed on rd 4 but pushed it out on 5 again. Not bad for throwing my body weight overhead. Slightly tweaked my back.

I'm surpised that I had the strength since I have been cutting body fat down to around 3% lately. I'm starting to wonder if an 8 pack is worth the loss of energy and muscle mass costs. Gonna increase protein and fat consumption this week since if seems to have no effect on body fat storage. Rather it improves my performance so far. Oh that and time. I'll reassess in Feb with some benchmarks.

50 ring dips after that. It's been awhile since I've posted photos. Actually, since June 2008. Here is an update.





From 2 weeks ago








How do you define progress? I wonder if true progress is made this way or with strength gains? Can we have both and is a decrepit old coastie a good example?

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Conditioning:

"The Tugboat"

Complete seven rounds for time of:

* Run 400m
* Row 500m

Subbed SDHP for all rounds. Had to stop and coach at times but still a brutal wod.

37:09

While I usu don't bitch, I need to say that I was around geeks all effin weekend. Not that I'm not a geek. I am. But doing a hotel wod in the lobby in Springfield while I was at Skepticon is absolutely no comparison to throwing down in the box. I missed my Crossfit family and my 0530 class. I'm reminded of why I gave up my ex and her daughters. Why I gave up my family. I have been resenting that lately alot and trying to rationalize why I made her leave. I suppose it's fair to admit I'm still getting over it. But I know now that it was worth the sacrifice. I would have been miserable to sacrifice crossfit for her. It's as much a part of my life as breathing is. I might not be the fastest or the most elite, but I need this. It's one of the best choices I've made in a long time. And it can't help but aid in getting off the destructive path I was on all this summer. I'm quickly realizing I'm healing. The scars will remain cause I loved her daughters. But I think I'm done looking back.


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Perform 150 push-ups for time.
You can rest in the plank position, but a break anywhere else within
the movement constitutes a 150m row before you continue the push-ups

Subbed 30 DUs in hotel. Sucked ass. 22:52


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"Annie"

50-40-30-20-10

Double unders
Sit-ups

12:34 PR from 8/10/10 of 13:23

Ghd sit ups. Parallel depth. I guess I need to get back on the ghd. Coulda gone sub 10 if it weren't for my back. I'm noticing paleo and no carbs the last few weeks is contributing to some major improvements. I wonder what the elimination of alcohol would do...

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One round = Start a four minute running clock. Perform a static
overhead squat hold for as long as you can. When you dump the weight,
do 10 star jumps. Repeat until the four minute clock runs out. At the
end of the round, rest 2 minutes and repeat for a total of three
rounds.

95lbs. Longest hold: 1:38

Finished with 75 Bulgarian ring push-up


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* 10 squat cleans (M:115#/W:75#)
* 10 pull-ups
* 100m run
* 9 squat cleans
* 9 pull-ups
* 100m run
* 8 squat cleans
* 8 pull-ups
* 100m run
* 7 squat cleans
* 7 pull-ups
* 100m run
* 6 squat cleans
* 6 pull-ups
* 100m run
* 5 squat cleans
* 5 pull-ups
* 100m run
* 4 squat cleans
* 4 pull-ups
* 100m run
* 3 squat cleans
* 3 pull-ups
* 100m run
* 2 squat cleans
* 2 pull-ups
* 100m run
* 1 squat clean
* 1 pull-up
* 100m run

22:22 I tweaked my lower back and set it out for a few min at rd 6. Not sure abt the extent of the damage.


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“Semper Fidelis”

For time:

47 muscle up/C2B pull ups
47 ohs 95lb
47 DU
47 135lb Clean
47 sit ups

Then 1 round of each for Chesty and another good year.

32:38. Why so long? Cause my rope got tied in a knot. Right in the middle. My DUs sucked. Didn't realize it til after the wod. Fml. Gotta redo this one. Fml. Sara, my xfit sis, tied me. Good job, girl. Did it with her air cast on.


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Conditioning:
One round is equal to:
- 30 Wall balls 20#/14#
- 30 SDHP 75#/52#
- 30 Box jumps
- 30 Push Press 75/52
- 30 Calorie Row

Complete 3 Rounds with one minute rest between rounds. Your score is total amount of time to complete all three rounds (do not count rest interval).

2 rounds. 23:23. Why only 2? Cause everyone was too busy fuckin around and chit chatting so this Coastie didn't get time to finish. F@&$$&@@&$&!!!!!

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Had my neck slashed open yesterday and I have an inch and a half gash sewn up. Today was CFT day and I taught for hours cause of the technicality of it. No wod. Gonna let this heal a bit then get back on it.

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47 muscle up/C2B pull ups
47 ohs 95lb
47 DU
47 135lb Clean
47 sit ups

For time.

Then 1 round of each for Chesty and another good year.

42:06 but the WOD was interrupted cause my dumbass threw a 45 lb plate and it hit an abmat. Then it rolled straight to Sara's tibia. Not sure how long it took but we sat her down, finished the WOD and by that time Sara decided I needed to take her to the ER. Luckily, she didn't have any fractures and will just be tender for a bit. Sucked my sis had to get hurt tho, but at least she'll be ok.

DL max 3-3-3-3-3 reps

375 was where I stopped

Hang power clean

3-3-3-3-3

165 and back pain

Marine Corp wod tomorrow

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11-05-10 WOD
1.) Skill:
Rope Climb technique review

2.) 20 minute AMRAP of:

50 double unders*
then:
9 med ball cleans (20#\14#)
5 L pull ups**
1 rope climb***

*Complete 50 double unders at the start of each round.
**Sub KTEx5 if you cannot perform an L pull up (25 kte total)
**You can use a leg wrap or whatever method you prefer on the rope after climbing from your butt.

5 rounds. My neck is still fucked. Rx'd.



Sent from my iPhone


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Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Fuck me. Did the first round rx'd but at the start of the 2nd about yanked my spine out. Had to sub and then I thought it was 10 HSPU. Still did the mu at 7. Worst wod ever. Will redo rx'd.

38:56


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Did gymnastics training today. No time. 40 HSPU and 40 ring pull ups with transition to Muscle-up. Dead hang only no kip. As soon as I failed on rings after 30 on each, transitioned to HSPU on 45lb plates with nose to ground to full extension lock outs and Bulgarian ring pull ups. May try to practice this again today but ring HSPUs are pretty brutal.


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"Kelly"

5 rounds for time of:

Run 400m
30 box jumps 24'/20'
30 wall balls 20#\14#

30:33

I didn't count reps that didn't hit the box with feet all the way on the box or didn't hit the wall on wall balls. I coulda beat everyone elses time I'm sure but I think going the extra mile is more important.


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3 Rds for time:

25 KB 53lb/35lb

800m Run

Used 2 pood and a 20 lb wt vest to compare with Jared. Though he did do it this morning and it was colder.

19:38. Jared got 19:45. Back held out for the most part.

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“Barbara”
5 rounds each for a time of:
20 Pullups
30 Pushups
40 Situps
50 Squats

51:17

Subbed K2E in lieu of sit-ups


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21-15-9 reps of:
HSPU
135lb squat clean

21:10 but I think I added in and extra 15 HSPU. really tough on my lower back. Pissed I miscounted but still a good wod.


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“Nasty Girls”
3 Rounds for Time :
50 Air Squats
7 Muscle ups (scale: 3 pull up w/ 3 dips per muscle up)
10 Hanging Power Clean (135#/95#)

12:05 all muscle ups were dead hang only

22:35 previous but didn't muscle-up


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"Bulger"

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

32:03

Early morning all RX. Still a bitch.


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"Tina" aka "Evil Queen"

Teams of 2

20 tire flips
20 kb 1.5/1
20 laps oh walk w/kb
40 Burpees
40 pull-ups C2B
40 Box jumps
60 DB Thrusters 20/15

400m run after ea round

I had to do this individually dt numbers. Cut it in half. Named after a freethinker friend. Then me, Jared, and Sara did this:

AMRAP 20 min

5 HSPU
10 pistols
15 pull-ups
20m farmers walk with 1.5 pood and a 2 pood KB in ea hand.

7 rds + 4 pistols

Jared made me complete the 8th rd and so did he.


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"KTE Annie"
50-40-30-20-10
KTE
Double unders

21:33

Some pain but at least I finished. Back is still fucked.

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102 ring pull ups
102 ring push ups

Ran outta time. My back is fucked.

32 min and some change. I can't even move much and I'm hopped up on Valium. I may have to abandon crossfit for awhile until this heals.

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“Jack”

Complete as many rounds as possible in 20 minutes of:
10 115 pound Push press
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch

Used a 2 pood. My birthday wod

10-10-10

7 rds with a severe hangover. I'm glad birthdays are only once a year. My liver hates me.


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"Elizabeth"

21,15,9

Cleans 135/95
Ring Dips

8:57

I'll call this a PR since the last time I did it was in a globo-gym at 17:55 back held up.


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Front lever rows
-knees bent if needed
Ring pull-ups - Bulgarian
-Start narrow and widen on ascent/narrow on descent
-chin above bottom of rings.
Inverted chin-ups p 103
-inverted hang do a chin-up
-work toward a 90 deg bend in the elbows
-tuck if needed.
OAC pull ups

Gymnastics practice day 2. Lots of work to do.


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5 rds for time

10 Thrusters 135lb
10 pull ups
Run 200m

21:17

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5 rounds (Beast)

7 KB 2pood/1.5 (70lb/53lb)
25 Double-unders (3X singles)
25 Ring dips

20:35

This was a nice end to the week. Not too brutal except the ring dips had to be broken up alot. Should work cause alot of ppl have race for the cure and FGB on Saturday.


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Run 1 mile
AMRAP in 10 min of Air squats
Run 1 mile

Time minus squat reps in seconds = score (in time)

26:22 time

324 reps=

20:58





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120 strict pull ups
120 strict dips- rings

29:25

My back popped a good pop. I think the disc is back in place now.


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100 ghd sit ups
100 back ext

Untimed and broken. Sit ups were to parallel and that's it. My back is still not doing well. I need to get back to the doctor.

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100 muscle-ups all kipping

41:13

Back gettin better.


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This morning: 5 min total L-hold or knee hold. Took 9:30 total cause I would hold for 30 then rest for 30.

I'm really weak in this area so I need to practice it more.

Tonite
50-40-30-20-10

Double-unders
Tire slams with 24lb sledge

13:04

My back is still tweaked but I'm gonna try to work with it tomorrow morning then in the evening do 100 muscle-ups for time.


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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

33:42

P. R.

Back fucked still.


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70 body wt bench press @ 185

50 dead hang walking pull-ups. (do a dead hang, hand-walk the bar, do a dead hang, hand-walk the bar, do a dead hang...)
-untimed and broken




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300 squats. Every other minute after the squats, complete 10 pull-ups and 10 push-ups until 300 squats are completed. The order is this:

Minute 1- squats
Minute 2- pull-ups and push-ups
Minute 3- continue squats
Minute 4- pulls and push again
Minute 5- back to squats
Minute 6.....

Continue until 300 are reached.

12:57

Reall brutal. I loved it even though my back is still wrecked.


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9/9/10
60 dead hang muscle-ups
52:16

Broken times cause I had to teach but this is all I can do at this point. My back is terribly destroyed. Methinks I'm gonna do alot of things that don't involve core movement. I tried to do sit ups and can't. Nor back extensions. It's a bitch.


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100 135lb Deadlifts. My back is fucked so it's rehab for a bit. Fuck this shit.

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Location:Southbrook Dr,Evansville,United States

WOD:
"Helen"
Three rounds for time of:
400m Run
21 KBS (1.5 pood/1 pood)
12 pull ups (chin to bar)

9:58

Not sure what my last time was. I'll check it later.

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100 KTE 8:33 good form on all.

DU practice


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5 rounds for time:
Bar load is 1/2 bw
6x Power snatch
6x Overhead squats
Sprint 100m

8:14 @ 95lbs

Kinda slow but snatches throw out my back and my body wt is 180. Wahh.



60 pistols, 30 ea leg this morning untimed. Shoulda gone ahead and done 100 ttl but short on time.

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Set a clock for 12 minutes:


Run 1 Mile


Then, in remaining time complete:


Max HSPU (head to floor)

6:49 run

30 HSPU

Had no one to push me but I really don't think I coulda done much better after the push-ups this morning. Still did comparatively well. Top scorer was KC at 55 so I'll shoot for that.


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100 Push ups
5:55

I think this may be a PR. Not sure though.


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60 muscle ups 18:35
-30 in 6:59
PR on the MU turn outs and all kips.


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150 Double) Unders
9 Dead Lift (185#/115#)
100 Double Unders
6 Dead Lift
50 Double Unders
3 Dead lift
***2 Burpees at the top of every minute*** (Athletes MUST IMMEDIATELY
come off bar or rope at top of minute)

16:51 My DU's suck ass. I need to practice them big time.

100 back extensions for rehab
4:26 some form got sloppy.


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Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

I used a bar for my jump and touch. 33:52

This morning:

60 muscle ups turn out/false-gripless
22:43


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Test

Gonna try to use this mobile app to keep a record again since I need to record everything.


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If you want to keep up with my workouts, go to www.evansvillecrossfit.com. We have a full box now, so that's what I'll be up to.

Tweet

Yesterday:

Run or Row 2k

Find your one rep max of barbell overhead strict press.

4 attempts of max strict pull-ups . Rest as needed between efforts.

Ran the 2k though I was tight. 165. 16-12-12-12

Tweet

Tuesday:

WOD: AMRAP in 20 Minutes
5 Single arm KB thruster (each arm)
7 Pushups (Knees, Standard, or clapping)
9 Box Jumps
Wore a 30lb vest. 8 rds, 3 box jumps

-44lb KB, 24" box

Wed

Handstand practice/rest

Thurs morning:

10 Box jumps 24" per min for 10 min.

10 Dead-hang Muscle-ups.

Tweet

This morning:

"Annie"

50-40-30-20-10 of
Double-unders
Sit-ups

13:26

New P.R.

Tweet

From my week so far:

Mon

Warm-up:

Tabata Run 20 seconds work/10 seconds rest

1-2-3-4-5 ladder of:

Medicine ball clean and wall ball throw combination (one fluid movement)

WOD:

"McGhee"

Complete as many rounds in 20 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Scale weight and box height appropriately.

My deadlifts sucked so 5 rounds.

Did 30 Muscle-ups but not for time since I practiced bar muscle-ups.

Tue:
Warm-up

800m Run

25 Air Squats

20 Back Extensions

15 KTBS

10 Push-ups

5 Pull-ups

*Stretch*

WOD:

For time.

Row 50 Calories

10 Double-unders

Row 40 Calories

20 Double-unders

Row 30 Calories

30 Double-unders

Row 20 Calories

40 Double-unders

Row 10 Calories

50 Double-unders

13:38. Good WOD.

I'm also getting up early and doing push-ups again. I'm so busy it's hectic, but I'm happy with my life at this point. There is other stuff, but I don't have time to post.

Tweet

Warm-up: 50 Double-Unders/Dynamic Stretching

WOD:

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

Manmakers

Pull-ups

39:30

Brutal punishment.

Tweet

Did this yesterday:

10 rounds for time:
R side:
SA DB Power Snatch x 1
SA DB OHS x 1
SA DB Split Jerk x 1
SA DB Thruster x 1
SA DB Front Squat x 1
L side:
SA DB Power Snatch x 1
SA DB OHS x 1
SA DB Split Jerk x 1
SA DB Thruster x 1
SA DB Front Squat x 1

30 then 50lb DB but I got interrupted.

Finished the night off with this:

Warm-up:

400m run

250m row

25 Box Jumps

10 ring push-ups or parallet push-ups

Stretch as needed

WOD

4 rounds:

15 SDHP 75/52

13:31

Tweet

15 Sit-ups-Ab mat or GHD

15 Pull-ups

Whew! I know I need to get some time!

Here is what I did today from OPT:

A1. Back Squat @ 40X0; 10 x 6; rest 240 sec
A2. Weighted Chin Ups @ 21X0; 1,1,1,1,1,1; rest 240 sec
B1. DB Russian Step Up @ 1110; 10-12/leg x 4; rest 60 sec
B2. Kipping Chin Ups - chin inside vertical plane; 25 x 4; rest 60 sec
C. GHD Sit Ups 2 hands overhead @ 2121; 25 x 3; rest 120 sec

A1 was 135lb
A2 50lb
B1 30lb ea
B2 First set unbroken, all others broken
C Only got off 30 before I almost puked.

Trying something new, but I've been sick or I have been working a shitload of overtime.

Tweet

Well it's been a hectic week but I did this today:

30 Muscle-ups

8:43 P.R.!

Little James did it in 14:40, a P.R. for him as well

Then, cause of the back, I did the EVVCrossfit WOD with a mod:

AMRAP in 15 min:

Run 400m

then:

30 Squats
7 Burpees

7 rounds

Tweet

Forgot to post this from Fri:

30 Muscle-ups

9:56

New PR.

Tweet

"Filthy Fifty"

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

33:01 P.R.

Thought I was gonna puke at the end.

Tweet

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

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Warm up:

500m row and 30 Double unders

Subbed Muscle-ups for Pull-ups

29:26

Back still needs to heal.

Tweet

Tuesday:

Power Clean 3-3-3-3-3 reps

135-185-185-185-185

Then I hurt my back. Again. I guess cleans are out of the question for now. I also rowed a 4k that would have been a 5k but I had to let a paying member use it.

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Where to start? Well I can't remember all last week, but I will post today:

Fran
21-15-9 reps of:

95lb Thruster
Pull-ups

6:19

New PR!

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The "Bear Complex"

7 rounds uninterrupted:

Clean
Front Squat
Shoulder Press
Back Squat
Push Press

Find your max weight you can complete with all 7 rounds.

115lbs.

Painful, but good.

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Missed yesterday's WOD cause of work so I made it up today:

30 Muscle-ups for time: 14:22

5 min of jump rope. 5 push-ups for every time you mess up.

Burgener warm-up

Run 800m

Then 3 rds:
Walking lunge with 70lb KB 50m
30 GHD sit-ups

Row 1000m

I fucked up and didn't get a time.

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Time? Where did it go??

Skills:

CFWU x 2 lite

30 Muscle-ups for time.

19:26

Not my best, but I was hurtin today. Blew out the back, recovering.

Group WOD

Warm-up:

Run 400m Row 500m Stretching.

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

20lb Wall ball 10 ft target
Pull-ups chest to bar
Burpees

12:17

This sucked. I'm still not 100% and my mouth is dry as hell from the meds I'm takin. I finished and almost puked. Good group to puke with though. I need to practice my burpees.

We did back squat. Mark was a good instructor on my form. He's a sharp fella with lotsa knowledge. I didn't squat much cause of the back but I think I learned how to do it better.

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Sorry I haven't been keeping up with this folks. I just haven't had the time. Been doin some great WOD's though. I'll try to keep them posted. On Monday, I tweaked my back which has pretty much laid me out for the week. I'll try to get back on it tomorrow, but I'm not gonna risk it if I don't feel right. No need to miss out on more work by getting impatient. I definitely don't feel bad about being retired from the military at this point. Just because I'm an athlete doesn't mean it's not there. And it sucks. Big time. Rehab for a bit.

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5x5 bench and shoulder press after the warm up then 4 rounds:
Run 400m
50 Squats

12:10

Brutal.

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250 Doubles

11:53

Sucked

CFWU-ish

AMRAP in 15 min

15 24"box jumps
10 95 lb SDHP's
5 Pull-ups

7 rounds even. I think I tweaked my back a bit, but I should be okay. Serves me right for shitty form.

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Today's WOD's:

30 Muscle-ups for time.

Over 20 min. I think I might need to hang the rings higher. Sucked. Multiple failures.

Then CFWU-ish and some squat and dip practice.

This to top it all off:

5 rounds:
10 thrusters 95lb
10 Burpees

10:20

Sucked. I hate Burpees.

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Well...were should I start? Been at the new gym workin my ass off. Here is a run down:

Wed:

CFWU x 2

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

40. I shoulda waited to do this with the class, but I didn't cause there was a miscommunication. It prolly woulda been a higher score if I did.

Thurs.

Skills day.

Warm-up then Overhead Squat

3-3-3-3-3 reps

95-135-135-135-155

Fri.

Warm-up

5 x 3 Bench and shoulder press:

225-225-225-225-225

135-135-135-155-155(only got one off then push-pressed the last two)

Metcon

3 rounds for time of:

20 Wallball
15 20" box jumps
10 Knees to elbows
5 Burpees

8:03

Today:

Tabata with the Muay Thai class:
Row for calories
1 min rest
KB swings 44 lb
1 min rest
Push-up, jump and touch the bar, then pull-up
1 min rest
Lift bag and place on 20" box

I can't recall the score

1 hr of training Muay Thai kicks and punches where I was liberally beaten and bruised.

Then Group WOD:

Row 500m
45lb SDHP
Push-ups
44lb KB swings

We added up the scores after two rounds with 5 people on each station. My rowing really took off cause I was up against two of our trainers who are in great physical condition.

I was beat after this. I'm gonna heal up tomorrow and get back on it on Monday.

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From Yesterday at the new gym:

30 Muscle-ups

14:56

Row 500m
50 Squats
40 Push-ups
30 Sit-ups
20 Wall-balls
10 Pull-ups

6:53

This was our introductory WOD and opening day.

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Back from working on the new gym and dealing with family issues. Does Muscle-ups, pull-ups, and beer count? Things are busy. This is todays:

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

CFWU less Pull-ups x 2

34:06

Brutal but I got to use my new lifting shoes. I'll be glad to shave off minutes once I can use bumpers.

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21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

I subbed Knees-to-elbows cause I didn't have rings.

26:20

CFWU x 2 less pull-ups.

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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 x 2

36:55

Run was on a treadmill. Still bad ass.

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Forgot to post yesterdays WOD. I've been too busy working on the Crossfit gym:

120 Pull-ups
120 Dips

22:22 with some major interference in the globo-gym.

Today:

CFWU lite x 2

250 Double-unders: 11:40 Better than last of 13:35 Still unable to complete 50 uninterrupted.

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

During round 3, I had to reduce the weight to the bar for snatch balances cause I wasn't holding onto it. I'll be glad to have bumper plates.

42:30

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Three rounds for time of:
50 Double-unders
50 Back extensions

Stretching and squats for a warm-up.

15:49

My doubles got off on a bad start and I may have tweaked my back. I finished the WOD, hoping the back extensions would loosen the tightness. Planned on doing more, but this might put me out a few days or I might recover enough to get on it tomorrow.

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Took two days off to heal.

CFWU x 2 lite

30 Muscle-ups

30:20

Evidently the rest didn't do me any good. I did have a few beers last night, so that wasn't helpful.

90 Pull-ups
90 Dips

15:34

I broke this up into sets of 5's. During the Muscle-ups, I failed almost as much as I completed, so this sucked. Well, you get what you pay for, and I paid for beer.

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"Annie"

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

CFWU less sit-ups x 2

15:15

Anchored sit-ups on the floor.

Not as good as last time of 14:02 but I lost the grip on the rope and had to do sit-ups on a very hard plastic. This wasn't good for my tailbone, which is raw, so now I get to smear neosporin in my ass.

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Yesterday was a heal day. Today, pain.

CFWU lite x 2

19 Muscle-ups: 14:00

I kept failing, so I switched and finished up with pull-ups and dips

Then:

"Cindy"

AMRAP 20 min

5 Pull-ups
10 Push-ups
15 Squats

14 rounds, 2 pull-ups.

I was drained.

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250 DU's

13:35 Slight improvement.

Deadlift 3-3-3-3-3 reps

135-225-245-285-315

The back snapped and popped on the last few, but I maintained good form.

30 forty lb DB TGU's

11:35 managed to maintain great control even when my forearms tired.

Good WOD.

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30 MU's for time

about 14:36-forgot my timer.

Then, 90 pull-ups and 90 dips no timer

CFWU lite x 2

10 forty pound TGU's then I lost control and dumped the dumbbell on the ground. I decided to stop there.

Getting over the stomach bug still but I think my gut is starting to absorb proteins. At least I hope. Gonna increase the eating. I want to wake early and workout then do another WOD in the evening. I just have to get the proper rest and discipline to do it.

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Well it seems I've gotten ahold of a stomach flu. I'll try again tomorrow...

250 Double-unders:

13:52

I originally planned to do Nancy, but there was no place to sprint, so I subbed 100 single-unders, attempted to keep most of them alternating leg(my calves gave out from so many jumps and I have to go to standards):

OHS 95lbs 15 reps
100 single-unders
OHS 95lbs 15 reps
100 single-unders
OHS 95lbs 15 reps
100 single-unders
OHS 95lbs 15 reps

19:40

Had to quit but I just added something else to my list of things to practice. But I did get some good practice in and really was cranking them out. I did this on a tennis court and got to dodge a few balls too, which delayed my time.

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Took yesterday off to heal.

50 Doubles for warm-up

30 Muscle-ups: 12:37

Not as good as last time of: 11:24

I'll take it.

Then:

50-40-30-20-10 reps of:

Walking lunges
10 lb Hammers on a tire.

11:35

Finish:

Thirty 30lb Turkish Get-ups.

Good day at the gym.

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Power clean 1-1-1-1-1-1-1 reps

CFWU x 2

95-135-185-185-205-205-225*-225*

*failed so I did several 135lb power cleans for practice.

Did about 25 double unders and had to stop so I finished with alternating singles.

Did 50 swings of a 10lb sledge on a tire. First time I ever did that. Very bad ass, but I'm worried I fucked my arms up again. Might take it easy tomorrow cause I feel damaged.

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Three rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

CFWU x 2 lite Subbed 20lb DB thrusters for a wall-ball.

25:36

I had to cut this one down to 3 rounds cause my right calf is acting up. Oh and the rest of my upper body is wrecked. I guess this is the shock of getting back into it after being sick for so long.

I made a poor attempt at muscle-ups of which I only got 4 off. What was I thinking after the DB thrusters? My arms went into failure and still ache. I suppose this is just the process. I guess I should know better. My lungs seems to be holding up. Unlike yesterday when I felt like I was going to vomit.

Tomorrow's another day.

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Five rounds for time of:
Run 400 meters(ran .3 miles due the treadmill only went up in 10ths of a mile)
25 GHD Sit-ups
25 Hip Extensions

CFWU lite x 2

28:14

I am trying to get over some bronchitis that I picked up, so I haven't been able to throw down that well. I attempted to do some double-unders, but my forearms were not having it. The rings were merely a thought, but this one really taxed my lungs. I suppose these are the things we run into in life. I'll try again tomorrow. The good news is I'm melting the fat off my body. Switching out complex carbs is doing it fast.

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Three rounds for time of:
12 Muscle-ups
75 Squats

CFWU lite

32:06

The last round, I had to cut it off at 9 MU's then do the squats, and then finish the MU's. I guess I attracted alot of attention, since two boxers wanted to play on the rings. They did really well though. Better than myself when I was learning to do the MU. I damaged my wrists showing them again and again, so now I have to figure out how to MU with damaged wrists. I intend to train MU's every day to get it down.

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120 pull-ups
120 Dips

CFWU lite x 2

27:28

Better time than last and trained Jamie with the warm-up. She's gettin her squats down.

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Damn if I need new lungs. What is it with the Holiday season that is full of cheer and lung problems? I made some poor attempt to do 50 Muscle-ups and could only get off 5. Based on the garbage I've put in my body and a lung infection from the "season", I suppose I'll try again tomorrow. Fuckin cough is kickin my ass. Damn this Ohio valley. Oh and it's 1 degree in my garage gym. Normally not an excuse, but doesn't help when you are hacking and coughing. Epic fail today.

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