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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