5 rounds for time:
Bar load is 1/2 bw
6x Power snatch
6x Overhead squats
Sprint 100m

8:14 @ 95lbs

Kinda slow but snatches throw out my back and my body wt is 180. Wahh.



60 pistols, 30 ea leg this morning untimed. Shoulda gone ahead and done 100 ttl but short on time.

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Set a clock for 12 minutes:


Run 1 Mile


Then, in remaining time complete:


Max HSPU (head to floor)

6:49 run

30 HSPU

Had no one to push me but I really don't think I coulda done much better after the push-ups this morning. Still did comparatively well. Top scorer was KC at 55 so I'll shoot for that.


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100 Push ups
5:55

I think this may be a PR. Not sure though.


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60 muscle ups 18:35
-30 in 6:59
PR on the MU turn outs and all kips.


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150 Double) Unders
9 Dead Lift (185#/115#)
100 Double Unders
6 Dead Lift
50 Double Unders
3 Dead lift
***2 Burpees at the top of every minute*** (Athletes MUST IMMEDIATELY
come off bar or rope at top of minute)

16:51 My DU's suck ass. I need to practice them big time.

100 back extensions for rehab
4:26 some form got sloppy.


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Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

I used a bar for my jump and touch. 33:52

This morning:

60 muscle ups turn out/false-gripless
22:43


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Test

Gonna try to use this mobile app to keep a record again since I need to record everything.


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If you want to keep up with my workouts, go to www.evansvillecrossfit.com. We have a full box now, so that's what I'll be up to.

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Yesterday:

Run or Row 2k

Find your one rep max of barbell overhead strict press.

4 attempts of max strict pull-ups . Rest as needed between efforts.

Ran the 2k though I was tight. 165. 16-12-12-12

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Tuesday:

WOD: AMRAP in 20 Minutes
5 Single arm KB thruster (each arm)
7 Pushups (Knees, Standard, or clapping)
9 Box Jumps
Wore a 30lb vest. 8 rds, 3 box jumps

-44lb KB, 24" box

Wed

Handstand practice/rest

Thurs morning:

10 Box jumps 24" per min for 10 min.

10 Dead-hang Muscle-ups.

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This morning:

"Annie"

50-40-30-20-10 of
Double-unders
Sit-ups

13:26

New P.R.

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From my week so far:

Mon

Warm-up:

Tabata Run 20 seconds work/10 seconds rest

1-2-3-4-5 ladder of:

Medicine ball clean and wall ball throw combination (one fluid movement)

WOD:

"McGhee"

Complete as many rounds in 20 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Scale weight and box height appropriately.

My deadlifts sucked so 5 rounds.

Did 30 Muscle-ups but not for time since I practiced bar muscle-ups.

Tue:
Warm-up

800m Run

25 Air Squats

20 Back Extensions

15 KTBS

10 Push-ups

5 Pull-ups

*Stretch*

WOD:

For time.

Row 50 Calories

10 Double-unders

Row 40 Calories

20 Double-unders

Row 30 Calories

30 Double-unders

Row 20 Calories

40 Double-unders

Row 10 Calories

50 Double-unders

13:38. Good WOD.

I'm also getting up early and doing push-ups again. I'm so busy it's hectic, but I'm happy with my life at this point. There is other stuff, but I don't have time to post.

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Warm-up: 50 Double-Unders/Dynamic Stretching

WOD:

10-9-8-7-6-5-4-3-2-1 reps of:

Manmakers

Pull-ups

39:30

Brutal punishment.

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Did this yesterday:

10 rounds for time:
R side:
SA DB Power Snatch x 1
SA DB OHS x 1
SA DB Split Jerk x 1
SA DB Thruster x 1
SA DB Front Squat x 1
L side:
SA DB Power Snatch x 1
SA DB OHS x 1
SA DB Split Jerk x 1
SA DB Thruster x 1
SA DB Front Squat x 1

30 then 50lb DB but I got interrupted.

Finished the night off with this:

Warm-up:

400m run

250m row

25 Box Jumps

10 ring push-ups or parallet push-ups

Stretch as needed

WOD

4 rounds:

15 SDHP 75/52

13:31

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15 Sit-ups-Ab mat or GHD

15 Pull-ups

Whew! I know I need to get some time!

Here is what I did today from OPT:

A1. Back Squat @ 40X0; 10 x 6; rest 240 sec
A2. Weighted Chin Ups @ 21X0; 1,1,1,1,1,1; rest 240 sec
B1. DB Russian Step Up @ 1110; 10-12/leg x 4; rest 60 sec
B2. Kipping Chin Ups - chin inside vertical plane; 25 x 4; rest 60 sec
C. GHD Sit Ups 2 hands overhead @ 2121; 25 x 3; rest 120 sec

A1 was 135lb
A2 50lb
B1 30lb ea
B2 First set unbroken, all others broken
C Only got off 30 before I almost puked.

Trying something new, but I've been sick or I have been working a shitload of overtime.

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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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