205 lb push jerk 1 rm tho I think I can snag 225


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10 power snatch (as heavy as possible)
10 overhead squat (same weight as snatch)
200 m sprint row
8 power snatch
8 overhead squat
200 m sprint row
6 power snatch
6 overhead squat
200 m sprint row
4 power snatch
4 overhead squat
200 m sprint row
2 power snatch
2 overhead squat
200m sprint row

10:12 at 95 lbs. numb foot.

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12 Days of Christmas
1 Squat Clean (185/125)
2 Handstand Push Up
3 Pull Up
4 KB Swing (1.5/1 pood)
5 Box Jump (30/24)
6 Sit Up
7 Deadlift (185/125) or wall ball 20/14
8 Push Up
9 Squat
10 DU's
11 Burpee
12 Toes to Bar

Wall balls. 31:26. I'm still sick after over a week of coughing up shit.

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Deadlift 5/5/5/5/5
3 attempts to find 2 rep max weight pull-up

235-255-265-275(f)-275

70lb pull up

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Complete 100 burpee box jumps for time. (W:20"/M:24")

14:21

Very good method at conditioning box jumps. I'll need to remember this.


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Complete the following for time:

5 squat cleans/1 rope climb/200m run
4 squat cleans/1 rope climb/200m run
3 squat cleans/1 rope climb/200m run
2 squat cleans/1 rope climb/200m run
1 squat clean/1 rope climb/200m run

Weight is 155# for men and 105# for women.

I subbed G2O cause Jared can't do squats now. He still beat me and I'm coughing up my lungs.

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Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

Back squat 135#/95#
Burpees
Abmat sit-ups

13:02. My sciatica came to visit with this one but I'm fighting thru it.


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Find a 3 rep max overhead squat
Subtract 10% from 3RM and do max reps
Subtract 20% from 3RM and do max reps

135 max then 30 broken reps of 95 for rehab

Gymnastic work. Good day. Slight cough but I'm happy with the work.


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50 American kettlebell swings (M:53#/W:35#)
10 double unders
40 kettlebell swings
20 double unders
30 kettlebell swings
30 double unders
20 kettlebell swings
40 double unders
10 kettlebell swings
50 double unders

12:28. I broke it up in sets of 15 and 10 for kbs which seemed to help. Back doesn't feel too bad considering. Rxd.


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50 du
10 MU attempts
40 du
8 MU
30 du
6 MU
20 du
4 MU
10 du
2 MU

Workout Of the Day: "Ike"
26min AMRAP
9 - Hang Squat Cleans (95#)
9 - Shoulder to OverHead (95#)
11 - Box Jumps (30")

10:45 warm up

6 rds plus 3 HSC


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Complete four rounds for time of:
20 over the bar medball throws
20 GHD sit-ups or variant
400m row
The over the bar medball throw is simple. Pick a weight on the medball. Pick a height on the bar.Throw the ball over the bar and catch it on the other side. Repeat for 20 reps.

Wall balls in lieu of over-the-bar and abmat su's.

13:57

I had to shit so bad afterward I'll blame Jared and the turtle pie he tricked me into eating cause he ate a cinnamon wheel.


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Complete as many rounds as possible in 12 minutes of:
•5 deadlifts (W:185#/M:275#)
•10 burpees with a lateral jump
•20 double unders
A burpee with a lateral jump is simply jumping over the deadlift barbell after each burpee.


Scaled wt to 135lbs

6 rds plus 1 burpee


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3 RFT

5 strict bar MU
20 pistols

12:51 and I'm so stiff that my pistols were pathetic. Granted I did a mean wod yesterday but it seems my right leg and my left leg is weaker. Poss due to bein off for a week. Well I said I'd program another month of gym WODS for rehab...

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100 sit-ups as fast as possible. Max unbroken sit ups should be recorded
Rest 1 min
100 air squats as fast as possible. Max unbroken air squats should be recorded
Rest 1 min
100 DU as fast as possible. Max unbroken DU should be recorded
Rest 1 min
100 back ext as fast as possible. Max unbroken back ext should be recorded
Rest 1 min
100 box jumps as fast as possible. Max unbroken box jumps should be recorded 24"/20"

Sit ups: 100
Back ext: 33
DU: 41
Box jumps: 11
Air squats: 43

26 minutes. I'm weak on box jumps and back extensions.

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AMRAP 20 min

2 No thank you's
4 HSPU
8 ring dips

9 rds plus 1 nty

Close to my previous. Sick all wkend

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Complete 3/6/9/12/15 reps for time of:
• Box jumps (M:24"/W:20")
• Handstand push-ups
• Power clean (M:135#/W:95#)

12:22


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5 RFT

20 lunges
30 AS
40 DU

13:25

I couldn't get my du's down. Fml and this fuckin back injury.


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"Barbara" -strict pull ups

37:16

PR but my last one included BSU and I did reg sit ups this time. I almost feel like I'm regressing cause I wanted to weight train so bad and went too fast getting back into it.


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Complete the following for time:
• 1000m row
• 21/15/9 reps of pull-ups/burpees
• 1000m row

17:38 strict pull ups. My nerve is shooting down my leg so I'm glad I did strict.


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Complete 4 rounds for time of:

Run 400m
50 paralette jumps
A paralette jump is simply jumping over a paralette bar.

13:54. I'm pretty let down on this one. I'm a slow runner anymore but it may be time for some lifestyle changes too.

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Strict "Cindy"

15 rds + 5 push ups. I need to research how many I've done with Kip's vs. no kips. My sciatica returned briefly last night. Maybe it was the positioning? I'm not sure on this.

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Tuesday:

Complete five rounds of:

One minute max power cleans (135/95)
One minute max reps bench press (65% of 1 rep max)
One minute max reps wall balls (M:20#/W:14#)
Rest one minute

Total score 164 bench was 185lbs


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100 du's 2:22

8.
3 rds
30 DU
30 AS

AMRAP 15"

1 MU
1 K2E
1 T2B

26 total

Deleted. This was more rehab and not needed anymore.


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2007 CrossFit Games "Hopper" Workout
Complete the following for time:
• Row 1000m
Then do five rounds of:
• 25 pull-ups
• 7 push jerks (M:135#/W:95#)

27:52 strict pull-ups. My right foot went almost completely numb last night. During the row I kept up with Jared and finished abt 1 sec after he did so maybe he was goin easy on me.

That really sucked.

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Complete four rounds for time of:
• 10 back squats (M:185#/W:115#)
• 10 American kettlebell swings (M:53#/W:35#)
• 10 burpees

9:45 and used a 135lb bar which was plenty for me. Still rehab but fun to do the WOD regardless.


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Amrap DHMU 30 min

66



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"Sally" aka "Nancy's evil cousin"
Complete five rounds for time of:
• 400m run
• 15 hang power snatch (M:95#/W:65#)

21:02

My back is stiff as a board. Pathetic time.


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* 50 box jumps, 24" box
* 50 jumping pull-ups
* 50 kettlebell swings, 1 pood
* 50 walking lunge steps
* 50 knees to elbows
* 50 push presses, 45 pounds
* 50 back extensions
* 50 wall ball shots, 20 pound ball
* 50 burpees
* 50 double-unders

30:15

Pathetic. I thought I was doin 100 du so I paced myself. Next time.

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"Schoolboy"

Complete as many rounds as possible in 20 minutes of:

5 deadlifts @ bodyweight
1 rope climb

17 rds @ 185


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Row 2k

7:37

4 RFT
Run 400
50 AS

13:43 previous
14:31

Early morning and squats were broken


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50 OAC/OAP practice
50 bench 225

21:28 prev
22:54 but I was much better at assisted chins. Had a low grip mostly for the right side. Left is weaker as usual.

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50 du
20 pistols

7:27 pistols scaled on right but much improved

PR


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Complete as much of the ladder as possible in 7 minutes. The ladder is:

3 thrusters (M:100#/W:65#)
3 chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups
etc.....

12 plus 10 thrusters


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Complete seven rounds for time of:

10 sumo deadlift high pulls (M:95#/W:65#)
10 ring dips

11:49


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10 Cleans 95/65
20 thrusters 95/65
30 t2b
40 burpees
50 wall balls 20/14
60 cal row
70 push ups
80 squats
90 pull ups
100 du

41:08 Rx. I can taste my breakfast. Head throbbing.


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Complete as many rounds as possible in 10 minutes of:
• 3 front squats at 75% of the last 3 rep max completed above
• 5 handstand push-ups
• 7 ring dips

4 rds plus 2 HSPU. Dips were muscle upped to execute

Row 500
10 BSU
Row 400
20 BSU
Row 300
30 BSU
Row 200
40 BSU
Row 100
50 BSU



Max DHMU x 3

3-4-3

1 frenchie on the minute for a max of 30 min

16 min then I gassed.

10-20 min GHD hold

3:17 10 min

No warm up or DHMU
No GHD hold since I did today's WOD.

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"Grace"

4:40

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100 du

57 unbroken PR

Free HSPU 20 attempts

-AMRAP 20 min-

5 skin the cat
10 HSPU w Kip if poss
15 lunges

5 rds plus 2 skins

10 min L hold

I only did DU for warm up for lack of time and they were pathetic.

PR on the WOD

No time for L's. It'll get easier when my wife lives with me and I have the house ready for Ty :) then I can practice more often.


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1.
Run 400m x 4

1:44 1:43 1:51 1:47

Max strict pull ups x 3

10-7-8

-5 RFT-

30 ring dips
15 T2B

22:56 strict dips previous
23:52 5 rds kipping dips

Somehow I managed to do this faster strictly. Perhaps I need to practice kipping dips then.

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100 BSU-5:27 and broke @ 56
100 BE- 4:17 break @ 37

3 RFT

5 strict bar MU
20 pistols

12:39

20 min L-hold

I'll get to this in the evening. Short on time.



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20 lunges
30 AS
40 DU

AMRAP 20 min

2 No thank you's
4 HSPU
8 ring dips

20 min handstand hold

9 rds plus 1 HSPU

No time for handstand holds

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10.
Run 400-200-100

Max 3 attempts walking pull ups

8,4,4

5 RFT

20 lunges
30 AS
40 DU

11:53

PR for this 2nd time around by 1:59. My hands are toast from Barbara so walking pulls only gained 2 but it's something to beat. Warm up was a GymWOD.


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9. *
Row 500 x 3

1:47 1:46 1:49

"Barbara" -strict and BSU

41:53

10-20 min back ext hold

10 min 6:17

*I woke up early to do this one and recommend it since it took so long.


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8.
3 rds
30 DU
30 AS

AMRAP 15"

1 MU
1 K2E
1 T2B

35

10 min handstand hold

3:25

Sucked.


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1 lunge the first min, 2 lunges..

7 min

10-20 min max plank

7:05

5 RFT

1 min max burpees
1 min max KTE

110 but I lost count and changed the order accidentally


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6a. As many DHMU in 30 min

56

30 in 16:08, 50 in 27:14

Pain.


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Row 2k

7:47

4 RFT
Run 400
50 AS

13:43

10-20 min squat hold

6:21

Air squats all unbroken.


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Run 800
100 BSU-meas these max unbroken

50 OAC/OAP practice
50 bench 225(185)

10-20 min L-hold


Run 3:48 pose and I'm more comfortable with it.

BSU 58 unbroken and 5:08

WOD 21:28

No time for L's


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4.
100 back ext
100 du

3 RFT

50 du
20 pistols

10-20 min GHD hold

9:11 for the WOD and pistols on my right side were scaled.

3:17 for GHD hold but I missed one minute like a retard.

Still in rehab. Still weak.


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Row 500
10 BSU
Row 400
20 BSU
Row 300
30 BSU
Row 200
40 BSU
Row 100
50 BSU

Max DHMU x 3

1 frenchie the first min, 2 frenchies the 2nd min, 3...

10-20 min GHD hold

Untimed warm up

3-4-3 on DHMU. Weak.

4 frenchies but I had a visitor so I think I could have gotten six.

GHD hold? Fuck. Ran out of time. Story of my life. Used to be no one else was up so driving was a breeze. Then ppl used to not bother me. Assholes.

I'll try to get in this afternoon.


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100 du
Free HSPU 20 attempts

-AMRAP 20 min-

5 skin the cat
10 HSPU w Kip if poss
15 lunges

57 unbroken du's. PR

4 rds plus 2 skins

Good practice.


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1.
Run 400m x 4
Max strict pull ups x 3

-4 RFT-

30 ring dips
15 T2B

10-20 min L-hold

1:44, 1:43, 1:55, 1:47

Last run not pose method

Didn't do pulls due to neck pain

22:56 all dips were strict

10 min L hold

1:56



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Complete five rounds for time of:

15 push press (M:95#/W:65#)
15 L pull-ups

15:14

Slow but Rxd. I'm fairly happy I got to do weight training.


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7.
4 lunges the first min, 8 lunges..
20 min max plank

5 RFR's

1 min max burpees
1 min max KTE

7 min for lunge. Weak.

12:44 for plank hold.

47 burpees and 54 KTE but I think I'll just sum all of it so 101 total. Pathetic.

This WOD was good to knock out the soreness from "Meadow". While doin burpees I still had pain shooting down to my foot. I hope this leaves me soon. I picked up on KTE. My back pops like it has arthritis but maybe it's just in need of time to adjust to not having half a disc.

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10.
Run 400-200-100

Max 3 attempts walking pull ups

5 RFT

20 lunges
30 AS
40 DU

Walking pulls: 6,4,5 my hands just werent there after yesterday

WOD: 13:52 may have miscounted squats in the last round so I did 10 xtra

10 min max time L hold

Wow this was shitty painful.

1:55 or 115 seconds

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"Meadows"

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

Subbed floor HSPU

32:00

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One t2b the first min, 2 t2b the second min...continue as long as you're able

11 min



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Complete 5 rounds for time of:

5 ground to overhead (M:135#/W:95#
10 American kettlebell swings (M:53#/W:35#)

8:14 women's wt. Took it slow and easy

1 mile run
8:29
All pose

Still no MU dead hang w/out false grip on the rings


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100 reps of 135. Untimed

Butterfly "Annie"

13:33

Butterfly sit ups wreck your abs. Period.


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Had to stop the kipping HSPU dt my leg goin numb.

31 du unbroken


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100 du

Assessment: right arm comes just past halfway and left arm makes it shy of halfway for a OAP.

50 one arm assisted pull ups. Slow on negative. Both hands on bar and emphasis of pull was alternated each arm.

21:27

Kipping HSPU practice.




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As much time in 20 min in a handstand hold.

6:31

Wow. And I'm good at HSPU.


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100 DU. Untimed

GymWOD: 08/29 GWOD - AMRAP in 10mins: 15ft Rope Climb, 10 Pistols (5 per leg). FINISH with: 100 Hollow Rocks.

Sub superman instead of hollow rocks

6 rds

Right leg won't work as good so some form degradation but still a good move

3:54 super.

Handstand practice

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100 bench @ 135
100 strict pull ups

25:37


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Amrap 10 min

30 Du
3 MU

7 rds


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Baseline-8:20

Far cry from my pr of 6:41


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50-40-30-20-10
DU
Walking lunge steps

Insert 95 lb DL after ea rd

10-8-6-4-2

12:08


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100 reps bench 135

The Bear Complex

Attempt five complexes. Rest as needed between complexes. One complex is seven rounds of:

1 power clean
1 front squat
1 push press
1 back squat
1 push press
Pick your start weight and try to go up each attempt. Don't get greedy with that start weight! The Bear Complex is a definite kick in the balls. The bar should only tap the floor before starting the power cleans in between rounds. If you let go of the bar at any point during the seven rounds, it is a failed attempt. You can combine movements. You can do a squat clean into a thruster into a back squat and into a rack thruster. You can deadlift off the floor (after you tap and go) and do a hang power clean. The combinations are endless. You can rest while holding the bar at any part of the body. You have five attempts.

95 lb was more than enough for my back

Pull up ladder

10 strict
10 1pood
10 1.5 pood
10 1 pood
10 strict

Untimed and all broken.

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4 rds

Run 400m
50 air squats

14:18

I'm very out of shape. Trying to learn pose running as a method since I can't impact my spine.


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135 bench 100 reps untimed

100 du. 20 unbroken. Foot is still numb but I really felt good abt them after some critique from Jared

AMRAP 20 min dead hang bar MU.

21 reps

As soon as I can Kip again I'll switch up to using my R arm to get over the bar. For now my left has to do it.



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Pull up ladder

Max strict pull ups
Match with 1 pood weighted pulls
Match with 1.5 pood weighted pulls
Match with 1 pood weighted pulls
Match with strict pulls

10 strict.

5 min handstand hold.

Slight pain in my back. Huge class today. I need to make more time for skill work.




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Well here I am almost 4 weeks after major back surgery.

"Time Trials"

Complete each of the following tasks within one hour in any order of your choosing:

Row 500m for time 1:54
Run 400m for time 1:54
100 pull-ups for time 18:32 & strict.
100 push-ups for time 5:57
100 Abmat sit-ups for time-Not performed.

I'm very out of shape. I almost vomited during my sprint. Every athlete except one beat all my times in running and rowing.

I see the surgeon today.



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100 DL 95lb/2-44lb kb and rehab

100 MU nehow interrupted 51:15

50 back ext

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300 burpees

50-3:42
100-8:20
150-13:38
200-19:22
250-24:52
300-29:45

Back broken so I couldn't do squat cleans. This hurt too, but last time burpees helped realign my spine.


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Murph

62:07

20lb vest


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Complete as many rounds as possible in 15 minutes of:

Row 250m
5 burpees
10 pull-ups

7 plus 4 burpees. Finished 8


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10 pull-ups
1 burpee
9 pull-ups
2 burpees
8 pull-ups
3 burpees
7 pull-ups
4 burpees
6 pull-ups
5 burpees
5 pull-ups
6 burpees
4 pull-ups
7 burpees
3 pull-ups
8 burpees
2 pull-ups
9 burpees
1 pull-up
10 burpees

7:29 w a 20lb vest

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"Daisy"
Complete 3 rounds for time of:
Run 400m with weight
25 Squats with weight
25 Push-ups with weight
25 Walking Lunge Steps with weight
25 Sit-ups with weight

This workout is done using a bumper plate or steel plate.
Men
will use a 45# plate. Women will use a 25# plate. You
can do anchored Abmat sit-ups for the sit-ups. Try sticking
your feet under some dumbbells.

I did 5 rds but at 3 it was 31:59 and @5 it was 55:05

Perfect form. I coulda picked up the pace tho


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Every minute on the minute for 8 minutes perform:

2 front squats at 70% of 1 rep max
1 box jump as high as possible


"Lynne"
Complete five rounds of:

Max reps body weight bench press
Max pull-ups

185 FS

12/22
14/17
11/20.
10/11
10/20

Dolphin pull-ups? May have to consider them.


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Row 1000m for time
Rest 2 minutes
Run 800m for time
Rest 2 minutes
Row 500m for time
Rest 2 minutes
Run 400m for time
Rest 2 minutes
Row 250m for time
Rest 2 minutes
Run 200m for time

3:33-3:45-1:42-1:39-:48-:47

Interesting to note that my longer distances were significantly slower than my teammates but 500m or below I matched or improved on their time. I still hobble my 800m sprints.

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10-8-6-4-2 C&J interlaced with 10-20-30-40-50 DU

8:39


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Complete 21/15/9 reps for time of:

Calorie row sub du or run 400m

Kettlebell Swings (M:53#/W:35#)

Burpees (CrossFit Games standards)

8:30 wrist is fucked


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1 RM OHS 205 "Overhead Squat"
3 RM PP 205


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16:50



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Bench press. 270. PR and I coulda got 280 or more but I jerked my thoracic spine out demoing kipping ring dips. Fml


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In 20 minutes, rounds of:
* 115 pound Push press, 10 reps
* 10 KB Swings, 1.5 pood
* 10 Box jumps, 24 inch box

8 rds.

Last was 7 but with a 2 pood.


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"Barbara"



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Within one hour, complete the following:
"Grace"- 30 power clean to overhead for time (M:135#/W:95#)
5k row for time
You can row first or do "Grace" first. Rest as long as needed between efforts, but to complete as RX'd, you must finish within one hour.

3:42 great form 19:55 row


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omplete the following for time: I am thinking we make make the
prescribed loads (135/95) which is pretty freaking heavy for this.

* 5 barbell strict press
* 1 rope climb (15')
* 10 push press
* 1 rope climb
* 15 push or split jerk
* 1 rope climb
* Bench press to failure
* 1 rope climb
* 15 push or split jerk
* 1 rope climb
* 10 push press
* 1 rope climb
* 5 strict press

1300. Had jared pushing me. Makes all the difference.

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Complete as many rounds as possible in ten minutes of:

* 3 power snatch (M:95#/W:65#)
* 4 power clean to overhead (M:135#/W:95#)
* 5 kettlebell swings (M:53#/W:35#)

8 rds. No back injury tho I thought I did it in when I was rocking on the inversion boots. May be time for another MRI soon. I can def tell where the disc is nowadays.


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Rx'd"
• In 2.5 minutes, run 200m and with remaining time complete as many ring pull-ups as possible
• Rest 2 minutes
• In 2.5 minutes, run 200m and with remaining time complete as many clapping push-ups as possible
• Rest 2 minutes
• In 2.5 minutes, run 200m and with remaining time complete as many Abmat sit-ups as possible
• Rest two minutes
• Repeat entire sequence

25-26-48=99 round 1
18-32-44=94 rd 2

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Complete five rounds for time of:
• Row 250m
• 30#/20# dumbbell bear crawl (to box)
• 10 box jumps with 30#/20# dumbbell
• 30#/20# dumbbell bear crawl (to rower)

I used a 25lb DB cause of shortage

18:54


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Perform as many reps of Fran as possible in 3 minutes
Rest 3 minutes
Perform as many reps of Isabel as possible in 3 minutes
Rest 3 minutes
Perform as many reps of Grace as possible in 3 minutes
Rest 3 minutes
Perform as many 15' rope climbs as possible in 3 minutes
"Fran"- 21/15/9 reps for time of thrusters (M:95#/W:65#) and pull-ups

"Isabel"- 30 power snatch for time (M:135#/W:95#)

"Grace"- 30 power clean to overhead for time (M:135#/W:95#)

Perform "Fran" as normal until the 3 minute time expires. The goal of the entire workout is to get as many reps as possible in the 12 minutes of work.

59-12-21-4

96

Went easy on the snatches which hurt me for time. But I'm walking.

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Overhead Squat 5x3 (10min)
**"5x3" is five sets all done at the same weight. You are trying to go as heavy as possible for five sets, but it is important that you get all three reps of every set, so don't go so heavy that you miss reps.

WOD:
"Rx'd"

Complete five rounds for time of:

15 kettlebell swings (M:70#/W:53#)
6 broad jumps (6')

155lb pathetic OHS. Where did all my ability to OHS go?

6:14 shoulda gone unbroken and I didn't.



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Power Clean- 2 reps every minute for 8 minutes as heavy as you can go. Choose a weight you can stick with the entire time without having to taking plates off! If you have to take plates off you owe 2 pull ups per pound ;)

195. Lost it a few times but completed.

"Rx'd" & "Sx'd"

One cycle is....

Complete the following for time:

Row 250m
25 burpees
Row 250m
Rest two minutes and repeat for a total of four cycles.

22:48

3:48-4:23-4:14-4:23


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30 MU for time

14:13. Dead hang only

Complete the following for time:

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

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

Location:Indy Ct,Evansville,United States

"The Devil's Workout"

"Rx'd"

Complete six rounds for time of:

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

18:31

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









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Friday

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

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

Total time including rests: 36:46

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

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

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

19:33




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

21:09 power cleans

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

9:24 RX'd

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

19 Dead hang pull-ups

40 Pistols

50 shitty push-ups

30 DU's unbroken

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

22:25

I shoulda stayed away from the WODka and cigars.

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CF St. Louis

AMRAP 21 min

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

9 rds + 2 HPC




















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**225 FB for DL


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Strength

Find Your 1 Rep Max Clean & Jerk

W.O.D.(Anaerobic INC)

"ADD"

3 Rounds

AMRAP for 1 min

Deadlift

AMRAP for 1 min

Box hop overs (18", 20")

AMRAP for 1 min

Burpees

AMRAP for 1 min

Row for max meters

2 mins rest each round

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

215 C&J- PR

178 ttl for the metcon.

Last WOD with my exile family.


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BENCHMARK DAY-Scale as needed

Max REP Pull Ups (any grip or style)

18 dead hang

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

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

Recover 2 to 5 min
Max REP Push Ups

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

W.O.D.(Anaerobic INC)

AMR in 15 mins

1 Pullup, 1 T2B, 1KB swing

2 Pullup, 2 T2B, 2KB swing

3 Pullup, 3 T2B, 3KB swing

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

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

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Friday, March 11 2011
Warm-up

For REPS
TABATA:

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

Strength(Anaerobic INC)

15 min to establish a 1 rep max Deadlift

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

W.O.D.(CrossFit Pori)

For Reps

2 minutes Cal Row 1 Cal=1 rep

1 minute Rest

2 minutes Run; 10m Shuttle=1 Rep

1 minute Rest

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


144.

48-27-69

DUs sucked.

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50-40-30-20-10:

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

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

Power Snatch+Overhead Squat+ Squat Snatch x 6

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

W.O.D.(CrossFit Pori)

5 rounds for time:

21 Overhead Walking Lunges 45lb /35 lb
21 Burpees

16:00

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

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Strength()

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

W.O.D.(CrossFit Balboa)

25-20-15-10-5

KB Swings (35lb/53lb)

Box Jumps(18"/24")

Plate Sit-ups(25lb/45lb)

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

Metcon: 13:32

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

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

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

13:40


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For QUALITY:

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

Max Rounds in 15 Min.

15 OHS (95lb/65lb)

10 Knees To Elbows

5 Handstand push-ups

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

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

19 dips. Dead hang no Kip

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

800m time trial

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


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

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

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


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Warmup

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

Max L-hang
51 sec

This wasnt really timed:

10 rds

200m row
Prowler down 30 feet
Prowler back 30 feet

Alternate between weighted 20lb prowlers and unweighted on asphalt.


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Warm-up(GymnasticsWOD)

For TIME

21-15-9:

Rolling Pistols
Dead Hang Pull Ups (use any grip: Under , Over , Mixed )
Strength(CrossFit Pori)

Front Squats 10-9-8-7-6-5-4-3-2-1 reps , 135lbs / 95 lbs

30 Double Unders between every set.

16:18. I was able to do DUs much better. I'm getting back to where I can actually compete again. The pistols still sucked. Who woulda thought 1 month of nerve damage could be so detrimental. Still took my time on the FS.


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Ground zero Crossfit
































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8:15



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Strength

Bench Press 3/70%-3/80%-3/90%

205-225-245

W.O.D.(AnaerobicINC)

6 Minute Max Out!

6 mins for each metcon followed by 3 min rest

1000M row,then max ring dips in remaining mins

REST

800M run,then max burpees in remaining mins

Rest

150 DU or TJ(Tuck Jumps) , Then max T2B(Toes to Bar)

30,26,20

Ring dips were partial kip, burpees hands off ground, du's still suck.

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Strength

Deadlift 5,5,3,3,1,1 (70%-90%)

225 max. Got my form corrected so best not to risk injury.

W.O.D.(AnaerobicINC)

"Fran Loses weight"

15 Thrusters (95, 135)

15 weighted or strict pullups (25, 35)

Rest 1 min

21 Thrusters (75, 115)

21 weighted Pullups (15, 25)

Rest 1 min

30 Thrusters (55, 75)

30 Pullups

19:35 Rx

I kept having to rest. Really spent myself to keep it sub 20 tho and that was with the rests. Fuck. Fran.

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Strength

Rack Jerks 3,3,3,1,1,1 (70%-90%)

135-155-175-185-205(fail)-205

W.O.D.(CrossFit Balboa)

12 Min. AMRAP

6 KBS (AHAP)

6 HSPU

6 Strict Chin Ups

7 rounds. HSPU were head to deck. One person got 9 rounds, but he had to use an abmat. No comparison then until I can actually witness someone with my form strictness. I had to no rep myself a couple times too. Good WOD tho.

WOD #2 at Crossfit 66 in Yukon, OK.

"The Wobbler"

3 rounds for time of:

100ft walking lunges
50 air squats
25 good mornings with a 25lb plate

9:56

My legs are gonna hurt.















































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