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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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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