60 dead hang pull ups
60 dead hang dips

17:44

Ah my back just released a ton of pressure.


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"Shaken"

AMRAP 15:

1 Rope Climb

100 Foot Walking Lunge

10 Hang Power Cleans (135, 95)

10 Slam Balls 20/14

Subbed back ext for HPC and push ups for slam balls

6 rds plus one rope. Rehab pretty much. I'm sick of this back injury.


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AMRAP 10:
10 Jerks (135, 95)
20 Pull ups
30 Double Unders

Subbed ring dips for jerks and did 5 RFT with dead hang only pull ups. My back feels like I tore a muscle in it and isn't so stable. I guess in evolutionary terms I'd be dead by now. I'll keep pullin em out til I am.

Oh yeah- 23:21


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21 - 15 - 9
Wall Balls (20, 14)
Pull Ups
Thrusters (95, 65)
Box Jumps (24, 20)
Kettlebell Swings (53, 35)

17:00

I hate thrusters


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5!
Squat snatch 95
Parallette HSPU

12:14 I chose to focus on form. Pathetic. I need to come in earlier.

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21 -15 -9
Thrusters
Power Cleans

Men’s weight: 115
Women’s weight: 80

15:38

My feet are spasmodic. Not sure why but they killed any chance of a good time. Could be adjusting to the new shoes. I was scared of injuring my back so I slowed these down. Fuck thrusters. Fuck them.


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" Tap "
5 Rounds For Time:
9 Chest To Bar Pull Ups
12 Pistols
15 Power Snatches (95, 65)

18:38

Had to redo a few pistols cause my right leg is still weak but best time in the class.


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1.Thruster
1 Rep Max

" Chugged "
AMRAP 10:
7 Jerks (135, 95)
7 Burpees
7 Box Jumps (24, 20)

185 for thruster.

6 rds plus 1 burpee
Subbed wall ball for jerks cause my back is tweaked


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" Corked "
10 Handstand Push Ups
15 Wall Balls (20, 14)
20 Kettlebell Swings (53, 35)
25 Deadlifts (185, 135)
100 Double Unders
Then work your way back down the ladder

13:46

Pathetic. My back is wrecked.


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1-2-3-4-5-6-7

Ring pull ups
Toes thru rings
K2E

Pulls are shoulders to touch rings every time.

One pull, one t2r, one k2e the first rd, two pulls, two t2r, two k2e the second...

6:41

Best training for the kip in a pull up or a muscle up yet.



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6:41


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1-2-3-4-5-6-7

Ring pull ups
Toes thru rings
K2E

One pull, one t2r, one k2e the first rd, two pulls, two t2r, two k2e the second...

Best training for the kip in a pull up or a muscle up yet.


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1A. Back Squat
5 x 5
Between sets, do 1B

1B. Pull Ups
20 Reps
Take as much time as needed between sets

2. " Shaker "
3 Rounds For Time:
25 Toes To Bar
25 Box Jumps (30, 24)

185 for BS. Strict pull ups

14:47 for the timed WOD. Coulda been faster but I tweaked my neck and did this:




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"Diane"

13:34 but Rx'd. I'm happy with it. Check old times in a bit. Back is still in one piece.


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"Cindy 2.0"

As many rounds as possible in 15 minutes of:

3 muscle-ups
9 true push-ups
18 double unders

10 rds even. Full turn outs. Sober for 48 hrs. Pushed by a 17 yr old and a Marine. I may be on to something here.

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"Cindy"

Complete as many rounds as possible in 20 minutes of:

5 pull-ups
10 push-ups
15 air squats

16 rds plus 2 push ups

Strict pull ups only


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AMRAP 60 minutes

RHSPU

16

Very difficult. But glad I set a start. Good practice.

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After a sufficient warm-up, take 10 minutes to find your best 2 rep max thruster for the day. (Okay to use rack)
Then.........
Complete 4 rounds for time of:
* 10 thrusters (60% of 2 rep max)
* 10 supine ring rows
* 10 burpees

12:09 @ 95

"Baseline"

7:13


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1 RM power clean

205

So I've lost 20lbs.


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Four rounds for time of:
10 toe to bar
15 push-ups (CrossFit Games standards)
20 barbell jumping squats (M:45#/W:35#)
200m run

13:33

Best time in the class. Why? Cause no other trainer showed up. Lol. Still nice to be getting better.


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Complete 10/9/8/7/6/5/4/3/2/1 reps for time: Jumping chest to bar pull-ups Dumbbell shoulder to overhead (as heavy as possible) 7:26 - Posted using BlogPress from my iPhone

Complete the following for time:

15 handstand push-ups
15 knees to elbows
400m run
10 handstand push-ups
10 knees to elbows
400m run
5 handstand push-ups
5 knees to elbows
400m run

9:28 and freezing. But I did post the fastest time so far.


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30 burpee box jumps 24"
30 C2B pull ups
30 squat clean
30 squat snatch
3 rope climbs

26:48 95lb bar.

Brutal fuckin WOD. Still sick. But I loved that one.


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"Lynne"

100 reps total. 180 lbs. strict pull ups


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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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