"Nuts"

10 handstand push-ups
250 lb deadlift, 15 Reps
25 box jumps, 30 inch box
50 pull-ups
100 wall ball shots, 20 lb ball
200 double unders
400m with a 45lb plate

Time: 31:47

I know I can do better.  Got to bed after 1:00 and have had very little to eat today (bean dip, a banana and a muffin all by 5:00 when we worked out. )  I flew through the push ups an squats and the jumps were not bad ether.  I am still working on my butterfly kips and lost rhythm on the pull-ups pretty bad.  I started to bog down at wall ball and did not stick to my plan of 25 at a time.  I have to do that next time.  However, the killer was by far the 200 double unders.  My arms were so shot I could hardly get the rope around fast enough.  I must improve here and stay on task.  This took way to long and I thought I was going t puke at this point.  I slowly jogged the first 100 of the 400 and ended up walking the the finish with Ron.  Thanks for the encouragement brother!

L-sit, Good Mornings, Abmat sit-ups,Back Extensions

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Time- 16:13

I am very proud of my first round of L-sits I kept my toes above the bar or the level of my butt. My secoond and third round I lost all form and my L was bent into a < or something like that or even worse. I was real afraid of the good mornings but they were not near as bad as I thought they would be.

Jenni did the workout as follows:

60 seconds tuck sits (all three rounds Great Job Girl!)
45 pound barbell Good mornings, 2o reps 1st round and 30 2nd and 3rd with blue neck pad
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps

"Fran"

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Time-4:59 (49 second PR)

Old PR was 1-14-10, at 5:48

I did better of the butterfly Pull-ups. Next time I need to straight through without resting. I did the first set unbroken of both lifts, cut the second sets in half and the did the third sets unbroken.

Jenni did this one in 9:25. She is thrusting more weight because she is using the normal 45 bar now and she also graduated to assisted pull-ups. Her her time was more but she increased her workload on both exercises. Good job babe!

Back Squat

5-5-5-5-5 reps

225
245
275
275
275

Not very excited; I thought I would do more. However, I decided to keep weight down so I could keep form and get to parallel and I still was not quite deep enough on the last 3 of the final set. Until now I have not recorded a weight on this WOD so now I at least have a point of reference.

"J.T."

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Time-9:58

Burn out, Burn out, Burn out! If I did not look at the watch and blast the last set to get under 10 I am afraid it would have been even slower. I just need to get stronger upper body to be faster.

Jerk, Burpees

For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees
Partition as needed, any order.

Last time on May 20:
Time7:58
Not happy. My plan was to do shoulder to overhead and then double the reps in burpees with blasting the last few burpees. I was on schedule to finish in about 6:45. But the bar slipped out after the 15 rep of shoulder to overhead(I was doing 3 then 6) Luckily Ron was there to put the weight back on the rack but I had to do all the remaining burpees to keep under time. When I got to the bar I was gassed and did not lock out on my left arm. the bar just hung suspended for a while and then I dropped it. We had to lift it back up on the rack and I still had five reps left and I did not make my time. Next time I will not use the handles of the safety bars to rack on but I will use actual mounts. I plan on doing this one again!

This time:
Well I could not wait and I did it today right after we got of the bus from the all day track meet. I was afraid I would be out of gas from my nerves and the sun. But I had enough gas to get my goal which was under 7 minutes. I obviously used proper mounts to rack the weight on. I nearly lost it one time but was able to keep it off the ground. Now I feel better about this workout. I broke it up this way:

8 burpees - 4 jerks = :55
8 burpees - 4 jerks = 1:16, 2:11
6 burpees - 3 jerks = 1:07, 3:18
6 burpees - 3 jerks = 1:12, 4:31
6 burpees - 3 jerks = 1:12, 5:44
6 burpees - 3 jerks = :58, Total time=6:42

400 and squats

Four rounds for time of:
Run 400 meters
50 Squats

Time-10:53

My goal was to run 90 second 400 and do the squats in one minute. That would take exactly 10 minutes. I was on was a little under time with first round but finished second round at 5:13. Next time I need to get out faster in the second round. I went straight into squats doing 30 as a normal pace and blasting the next 20. I need to change that to 25-25 next time.

Old PR was 11:34 so I was very happy with the improvement.

Jerk, Burpees

For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees
Partition as needed, any order.

Time7:58

Not happy. My plan was to do shoulder to overhead and then double the reps in burpees with blasting the last few burpees. I was on schedule to finish in about 6:45. But the bar slipped out after the 15 rep of shoulder to overhead(I was doing 3 then 6) Luckily Ron was there to put the weight back on the rack but I had to do all the remaining burpees to keep under time. When I got to the bar I was gassed and did not lock out on my left arm. the bar just hung suspended for a while and then I dropped it. We had to lift it back up on the rack and I still had five reps left and I did not make my time. Next time I will not use the handles of the safety bars to rack on but I will use actual mounts. I plan on doing this one again!

"Annie"

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Time- 5:57

My shoe came untied on 3rd set. It was catching jump rope so I had to pause and tie it. Probably cost 5 or seconds. Outside of that, I was moving pretty good. I have improved on Double-unders but there is still room for improvement.

"Tommy V"

"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Time- 22:35

My goal was to get in under 30, after first round, under 25. I realy had no idea what to shoot for. Next time I need to tape my leg before I start. I taped it on the second round as I was starting to take of skin. But I think I would have rested during that time anyway. I taped my hands real well since I am missing hide on them. The taped sliped on the rope so I sprayed them with second skin.

Cashed out with bench press
225lbs - 4reps
205 - 6 reps
185 - 8 reps
165 - 10 reps
145 - 12 reps
125 - 14 reps
105 - 16 reps
85 - 18 reps
65 - 20 reps
45 - 22 reps
(only took time to change the weight, other than that, no rest)

Clean and Jerk

Clean and Jerk 1-1-1-1-1-1-1 reps

Warm up with 135

155
165
175
185
195
205(F)
205(F)
200 - 5lb PR
205 YES! 10lb PR!!!

My old PR is 195 but that was power clean, not squat clean. I have to admit I caught the weight before I got to the full squat position and then I just dropped down into the full squat. 195 felt real good so I thought I would bump all the way up to 205. Then everything fell apart. I don't know if I would have got it had not I seen a kid doing a terrible excuse for clean. I showed him the proper form and I think that got my mind right so I could pr by 5lbs and then 10lbs. I don't really think I am much stronger but I know I am doing the lifts better.

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swings, 30 reps
30 pull-ups

Time-51:11

I have never done this one before so, as I like to tell Ron, I am just setting a foundation and I can build on it later. Not very happy with my time on this one. Next time I will eat and have some more energy when do this one. I should have taped my hands better also. I did a bunch of pull-ups the other day and today I tore of two calluses. Anyway, next time I better get under fifty minutes.

"Karen"

"Karen"
For time:
150 Wallball shots, 20 pound ball

Time-7:14

Broke it up like this:
50
40
31
29

Ron and I started in the BMS gym on the backbord but the foam rubber bumper on the bottom of the goal would catch the ball sometimes and pop it back in my face so after the first 50 we moved over to the wall and finnished. That probably cost us a little time. Next time, I would like to stay in one spot and break it up 50, 50, 50.

Muscle-ups, Power Clean, Run

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Time- 11:12

I did some muscle-ups without letting go I need to do all five and I am sure I can run faster to do better next time.

Handstand push-ups, Dumbbell squat clean, L-pull-ups

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

Time -18:21

I did complete sets on all the squat cleans. But stopped for air on H.S.P.U and L-pull-ups after the sixth rep of the 6th and 7th set. That is where I need to improve most.

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Subbed S.D.H.P. for the rows

Time 23:00

I did fine with the running, first mile was 6:22. I have to get faster at S.D.H.P.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back Squat - 225, 275, 315, 330(Great form, felt very strong and solid) 345(F)
Shoulder Press - 95, 115, 135, 150(face turned purple & took forever to raise the bar but got it.)
Deadlift - 135x5, 225, 315, 345, 370(probably the most light headed I have ever got from a lift)

Crossfit Total-850

Sept. 11, 2009 (last CrossFit Total)
squat =325
shoulder press = 145
Deadlift= 335
Total=805
I know I can do more in dead lift but this was my second WOD in a row and I tried to do too much to start with.

• Squat = 5lbPR
• shoulder press = 5lb PR
• Deadlift = 35lb PR, 5lb all time PR
• Crossfit total = 45lb PR

I did not have my wrestling shoes so I went Arnold stile and lifted barefoot. I don't know if it helped but I don't think it hurt. I was worried about my bad ankles not having support with any shoes but it was not a problem. I used a tackling dummy to make sure I hit parallel. I am sure my lifts were down on Sept. 11 because of doing another WOD that day and this total was after a rest day. But I am measuring my improvement by how my back feels. It used to be that anything with deadlift, squat, clean, thrusters, wallball etc. messed my back up. I remember being sore for weeks after the Sept. Total. I feel fine today. I don't know if my lifting is stronger, but I KNOW my back is stronger.

Squat Clean and Sit-ups

Complete as many rounds in seven minutes as you can of
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

I did 5 rounds + all the Squat cleans of the sixth round. Finished the sixth round after time.

I have to get faster at sit-ups to do better. I did not even go fast enough to get gassed.

Dumbbell, Deadlifts, Dumbbell hang cleans, Dumbell Push presses, Dumbbell squats

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

45lbs
50lbs
60lbs
65lbs
70lb

Felt a twinge in back on the 65lbs hang cleans but everything is good. I probably could have done a little more but I am just getting my feet wet on a lot of these lifts.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

2:41
2:48
2:41
2:41
2:38

Total time working out: 13:27

I anchored my Sit-ups which I can't remember if I did that last time or not. My sit-ups are my weakness on this one. I have a small pause at the top of the sit-up. When I lost seven seconds on the second round I knew it was sit-ups. Really pushed through on the other rounds. Being anchored made a difference and I will go unanchored next time. However, even if I was unanchorded last time I know I am doing better because I about had full recovery in my three minutes rest every time. Not the case back in September. Also, I think I am getting more out of this now that I finally have a workout partner. It just naturally makes me better to have someone else in the room pushing me through it. Thanks Ron.

Last time, Sept 23 2009:

2:51
2:54
2:41
2:59
2:57

Total time working out: 14:22

Barbell Squat Snatch, Chest to Bar Pull-ups

21-15-9 reps for time of:

95 pound barbell Squat snatch
Chest to bar pull-ups

Time-10:10

Good fun quick workout. I like this lift. I think I got pretty good at catching the weight with extended arms at or below parallel. Then all I had to do was stand up. I think I may do it as a Tabatha workout on a day we have 7 sets of 1 or 5 sets of 3 in another lift.

Burpees, Sit-ups, KB swings, Pull-ups, HSPU

70 Burpees
60 Sit-ups
50 Kettlebell swings 1.5 poods
40 Pull-ups
30 Handstand Push-ups

Time- 12:58

I nearly for got to post this one earlyer. I did it on Saturday and the 5K today. This was much better for me. My goal was to get the burpees out of the way fast I finished them at about three and a half minutes. Caught breath in sit-ups and drove through KB swings. I had to take more breaks on Pull-ups but only allowed my self a few breaths before I got back on the bar. I did have muscle fatigue with the HSPU but was able to do five at a time and again only allowed a few breaths rest between each one.

5K

Time 21:05

21:33 on 2/25/10
22:11 on 7/29/09

Last time I did this one I ran my 400s at 1:45 and went faster at the end. My goal today was to run each 400 at 1:40 with a total time of 20:50. I started slipping a second or two after the 5th or 6th lap (which came after the first 200) but I did finish my last lap on pace. My goal will be to keep the 1:40 pace longer, preferably every lap next time. Not complaining, I did PR by 28 seconds.