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

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Forgot to post this from Fri:

30 Muscle-ups

9:56

New PR.

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"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.

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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.

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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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