Overhead Walk, Wallball, Farmer carry

Set a cone at 20 meters. Five rounds for time of:


185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Time-18:40 as RXed

OK, my goal was way of on this one Kris Clever did it in 26:26 115lbs, 16lbs and 65lbs so since I have not done one like this I wanted to beat him as RXed.  As I was doing it I thought I can get this under 20 and that was not too bad.  This was kind of an easy one.  I was getting the weight above my head by clean and jerk and I wanted to make sure I had the gas to do it.  I probably waited too long before I started each round.  But I wanted to finnish as RXed and I did not know it would be so easy.  Don't get me wrong, it wasn't a walk in the park but I just seem to be more gassed than this most of the time.

Deadlift, Handstand push-ups

Five rounds for load and time of:


Deadlift, 5 reps
5 Ring handstand push-ups (did handstand push-ups on two chairs so I could go deeper)

Time - 10:14 at 275

This sucked!  I tried all different kinds of schemes to get into the rings upside down.  I don't know how many times I fell flat on my back!  I finally figured it out using a big box to discover I can only do about one HSPU at a time on rings and it is pretty poor.  So I subbed the chairs.  They were a little more of a workout because they did want to slide out on the turf and it took extra energy to keep them together.  However, I lost most my motivation because I had to sub.  I have not had to do that in a long time.  I was pretty gassed from all the different things I tried on the rings.  I actually started the WOD with 315 and just didn't feel it so I brought that down to 275.  That was probably the smart thing but I could have 295 or 305 and felt better.  All in all, I had to do this thing on my own and I missed Ron in the room.  I wasn't motivated, actually talking with people during the WOD. I just went through the motions and I could have done more faster and better.

However, today was not a bust because I taught Jenni to do kipping Pull-ups!  She can even string a couple together!

3-5-7 Weighted-Strict-Kipping Pull-ups

Ten rounds for time of:


3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Time 24:26(PR)

I did this one about a year and my time was 24:59 so at first I was pretty ho hum about my PR because I thought it should have been a lot faster.  Especially since I forgot to take 10 seconds of the watch so I thought my time was 24:36.  Let me explain, I always hit my button on my watch and spend the next ten seconds getting set, then I just subtract ten seconds from my time at the end.  I did not think about taking the time off until I was halfway through our Sunday School lesson.  I obviously was not focusing on what I should have been.  Anyway, I thought it should have been faster but I can live with it because I have gained about 5lbs, and my I.T. Bands were screaming so much I did not know if my legs would pick up the weght and I was a little earlyer than my body is used to.  Lots of excuses.  My form was not great.  Had a half kip or so on my last strict pull-up on the last 4-5 rounds.  Nothing planed, just a little half pop at the top.  Actually, I probably cheeted more last time I did this a year ago. I also started my second set at the one minute mark and that messed me up because it gassed my back where I was struggling too much for the next eight. 

Double-unders, Box jumps, Kettlebell swings

Five rounds for time of:


40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Time: 19:08

Getting better at double-unders but still week.  Outside of a few pauses on the box it was all unbroken.  Walked over to the water fountain after 3rd round... dumb!  I have to stay on task next time.  However, the WOD was a lot of fun because we had four people going at once.  Bayless and Bandy couples, pretty cool.

Thrusters, GHD

Three rounds for time of:


50 pound dumbbell Thruster, 15 reps
30 GHD situps

Splits:
   :31         :31.76 = Thrusters
1:17        1:49.69 = GHD
1:10        3:00.63 = Thrusters
1:44        4:45.47 = GHD
1:35        6:20.63 = Thrusters
1:35        7:56.56 - GHD

Total: 7:56.56

Went unbroken except for the last set of thrusters (8-7) and I took a little time adjusting the GHD chair on second round.  That is where I can speed up next time.

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Time - 37:12

Kris Clever was 46:40 so that was the time I started out trying to beat.  After the third round I could see that was too slow so I went for a sub 40 and just gassed out the last round as fast as I could.  Pretty happy with my time.  My plan was to go easy on the 800 with a 4 min. split and go hard on the rest.  Four minutes was just too slow so.  I ran them in around 3:30.  With the heat I knew I would want a drink.  My water bottle had cold water and I did not want the moisture on the bottle to be on my hands while I was climbing the rope.  So I did not drink until after the rope.  I broke the push ups up like so: drink-20-drink-15-drink-15.  This is where I can get faster next time I need to go 30-20.  Obviously liked this WOD because it played to my strengths.

Overhead walking lunges, Burpees

Five rounds for time of:


45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Time-9:53

Kris Clever's time was 8:55 so I was obviously looking to do better.  That little Asian dude is just quicker than me on this one.  I have been ticked at myself when he has better times in the past because I am so close and I think there is some place where I could have done better, but that is not the case with this WOD.  I am glad his time was posted because I probably would have been in double digits if I weren't chasing him.  On a good note,  I did the entire thing as RXed and unbroken without cutting any corners.  I just have to get faster at burpees.  When I am tired I get down to my chest slow with one foot staying on the floor in a lunge position until my hands are planted, then I drop.  I am going to have to push through and throw myself on the ground like hit-its in wrestling practice to get as fast as I need to be on WODs with burpees.

After talking with Clayton I realized I did this one before with him.  I think it was my first WOD ever.  I did not blog back then but he did.  He did it in 14:58 and he said I was about a minute faster than he was back then.  Again, mixed feelings.  Happy to be four minutes faster but not so happy that I used to be a minute faster than Clayton and now he is two minutes faster than me.  Clayton I am proud and amazed of your accomplishments.  Hats of to you.

Overhead Squat

1-1-1-1-1-1-1 reps

Warmed up with 135 and 185

215(f)
215
225
225(f) 135
225
235
245
255
260

Well my old buddy, Kris Clever was posted on the main site with 210.  Clayton told me about it and I was excited because I knew I could kill that.  Then Clayton said he watched his video and Kris threw the weight above his head instead of getting it out of the rack.  This made me a little nervous because I wanted to beat Kris on a level playing field.  So I decided to do the same on the warm-up and 215.  This was actually fun.  Felt good to have that much control of the weight.  The first time I did not get enough of a dip before my drive. I did not get my arms locked out and had to do it again.  Nailed it the second time.  Eat that Kris!  After that I got the weight out of the rack.  Did not have head right after beating Kris and forgot to pick a focal point in front of me with 225.  This is when Ron took a picture.  By the way, thanks Ron, pretty cool.  First one was not deep enough and fell back on second one.  To clear my head I got a good one in with 135, found my focal point and felt great after that.  Felt very strong with 245(old PR) and felt very strong and in control with 255.  My goal was a 10lb PR but it felt so good I did one extra at 260 and it felt even better.  I did not want to push my luck again but I think I can do even more.  Outside of my first 225 all the squats were at least parallel.  Great day, 15lb PR and I finally beat Kris Clever.  Don't know which one makes me feel better but I feel pretty good!

100m Sprint

Ten rounds, each for time of:


100 meter Sprint
Rest 90 seconds

1. 13.35
2. 13.73
3. 14.00 (Missed button so we guessed of of Andy's time. Probably faster but decided to be conservative 
4. 13.95
5. 14.28
6. 14.49
7. 13.61 (Don't know about this one.  Felt fast but not that fast.  Most likely late button at start or early button at finish.
8. 14.30
9. 14.29
10. 14.55

Average time = 14.05
Total time = 2:20.55

Odd numbered sprints were with breeze to back, even numbered were running into breeze. 

I don't think #3 was that slow, but I don't think #7 was that fast so I guess it cancels things out. Fun WOD would like to do it again.  Made me sore.  90 seconds was enough for the first six or seven for me but I could of had more on the last three or four.  I am wondering if I could break 13 with blocks.  Obviously, not as fast as I once was.

Muscle-ups, Forward rolls, One legged squats, Handstand walk

Three rounds for time of:


10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Time-11:34

As soon as I saw this WOD I was excited.  Outside of the muscle-ups, these are all things I am pretty good at.  On top of that Kris Clever had his time posted.  He is the guy that had a better time by only four seconds a few WODs back.  My goal was to beat him and I flew through this thing to do it but came up short by two seconds.  His time was 11:32.  I lost in the muscle-ups because my arms got tired and I had to do only one or two at a time on the last two rounds.  Other than that there was nowhere to speed up.  Happy with WOD, disappointed to be edged out by Kris Clever again.

SDHP and Wall-ball

For time:


Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Subbed SDHP for Rowing 1-10

Time-21:05

My strategy was to do 75, 75, 50 for the 200 SDHP and that felt real good.  I can't remember how I broke up the wall-ball.  I was pretty weak on that and need to push through more. I think I did 30, 40, 30 for the 100 SDHP and I am pretty sure I lost count on last set and did extra.  I had two breaks for wall ball which is one to many for me.  Went 25,25 for last set of SDHP.  Then I went 10, 10 for wall ball.  I should have pushed through.  This is where I know I can improve the most. I could have done it faster but I was still very gassed when this thing was over.  Just laid there forever.  Jenni showed up and I had to carry Kaylynn around while she did the workout or else Kaylynn would cry.  I thought about letting her cry but I knew that would affect Jenni.  I have decided Kaylynn does not want us to workout and be in shape.  Anyway, felt weak until after super than I got my energy back.  My hat is of to Clayton and the animal on the Crossfit site that did this thing in 16:17.

SDHP, Body weight Bench Press

Row 500 meters (50 SDHP) Body weight Bench press, 30 reps
Row 1000 meters (100 SDHP)
Body weight Bench press, 20 reps
Row 2000 meters (200 SDHP)
Body weight Bench press, 10 reps

Time- 23:59

I weighed in this moring after breakfast and I have bumped up a few pounds but I am still under 175 (174.6) so I benched 175.

At first I was satified with my time until I saw the stud on the crossfit web sight, Kris Cleaver, did it in 23:55.  Crap! I know I could have shaved of five little seconds some where!  It is not comparing apples to apples because I am sure he had a row machine and I bet they take longer but I still want my number under his.  I liked the WOD  lungs got a break on bench and chest got a break on SDHP.

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

Time 8:02

After talking to Clayton, I decided to go with squat cleans.  This way I will not have to step up again to a tougher clean.  I can just focus on bringing my time down. I did break up my reps but I would not let myself walk away from the bar and know this made my time faster. I did this WOD on Sept. 2, 09  and my time  was 7:01 with hang cleans and a 3-1 sub of regular dips to ring dips.  The Ring dips are faster but the squat cleans are much slower.  The may have balanced out a little but I am sure I would have done the WOD faster than 7:01 if I did it the same as I did in Sept.

Pull-ups, Push-ups, Squats

15 rounds for time of:


5 Pull-ups
10 Push-ups
15 Squats

Time 8:00(.25)

As soon as I saw this one I knew it was made for me.  Jenni kept time for me and my rounds varied from 29 seconds to 33.  I used the butterfly kip and it backfired on me twice where I messed up my rhythm but other than that I think it sped me up from the other kip.  I thought the Squats would be pretty easy but they were the hardest. I used to fly through squats like I was riding a horse in full gallop but I made this, just like the other stuff, prescribed from parallel to full hip thrust at the top.  I wanted to get under 8 minutes but I am satisfied with the time because,outside of the botched butterfly's, I can't think of any way I could have gone faster.  Great WOD!

Deadlift

5-5-5-5-5 reps


The last time I did sets of dead lift I recorded this:
Jan 21, 2010 Deadlift 3-3-3-3-3 reps 225 245 265 285 225 I went into this one with my back tight. I decided not to use the belt. I was hoping my back would loosen up. It didn't and at 285 it started to shoot spasms. I decided to tone it way down.

The best 5-5-5-5-5 I have ever recordedi is:
Aug 12, 2009 225 235 255 275 285

Today was a good day:
Warm up on 135, 225
275
285
295
305
305

Obvously a big PR but even more exciting is my back feels great! Deadlift used to crush it and I would walk around stove up for a couple of weeks. I really wanted to put on 315 for the last round but I decided I had done so well I did not want to spoil it when my back was the most tired. It did get a little tired because I was rushing through lunch time which gave me only about 20 minutes. That was probably a good choice because I was able to have good arch in my back on the last round but may not have with 315. More importantly I am feeling good and can look for 315 next go-a-round.

Front Squat, Chast to Bar Pull=ups, Double-unders

Complete as many rounds in 12 minutes as you can of:

185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

5 rounds + all the Front squats

I will do this one again.  Frustrated beyond anger on this one.  Front squat = easy, CTB pull-ups = easy, double -unders = A complete maddening disaster.  The first round was 20 "one and dones" and the second round was the same except for three two-in-a-rows!  The problem is I switched to a new rope.  It is faster and I was going so fast I was almost doing triple unders and hitting my feet and stinging the crap out of my arm on the third swing-a-round.  I was trying too hard.  I just need to fffffffffffrrrrrrrrrrrreeeeeeeeeeeeeeaaaaaaaaaaaaakkkkkkkkkkkkkkiiiiiinnnnnnnnngggggggggg relax more with the silly rope.  I finally got tired enough to do do all 20 in a row on the third round.  Was getting pretty gassed by the fourth and fifth round but they were still light years ahead of the first rounds.  Of course getting mad in the work out and yanking the 45lb plate of the rack and slamming it on the ground to watch it bounce away and then doing the same thing with my new jump rope which landed on the other end of the weight room where I had to go pick it up on the next round did not help my time either.  I plan on cashing out with double unders everyday until I do better on this blasted WOD!

Northwest Regional Event 4

For time:
Row 30 calories (30 burpees)
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories (20 burpees)
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories (10burpees)
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

Time - 21:51

I feel better about my time than yesterday, but I most always can think of things I could have done to make it a little better.  In my second round of thrusters I broke it up 5,5,5,5 and that was too easy I should have done 7,7,6 and saved ten or so seconds.  Also, I would stand at the bottom of that rope and yell to myself "Get up the rope! Get up the rope!  Get up the rope!" and by the time I climbed it it was much easier than I thought it would be and I would think I should have climbed it sooner.  I pushed harder today and I did get that puking feeling so I know I am getting close to my limit but I can still look back and find places where I can do just a little more.

South Central Regional Event 4

For time:

10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters

Time-10:00

I did not go into this with a goal and I should have.  As I was running the 550 I saw I was close to double digits on time and sped up.  I ended up sprinting the last 200-150 to get under 10 and missed it by 55 hundredths of a second.  I am mad at myself on this one.  I keep hearing what I have preached to so many distance kids over the years.  "If you can all out sprint the last 200 plus meters you could have ran faster before you got in that spot."  Looking back I could have done better.  I hate that feeling.  However, I did PR on doing four muscle-ups in a row.  I got through them pretty fast.  But wore out my arms so I had to take two pauses on the handstand push-ups.  I am most upset with the squat cleans.  I did not attack them like I could have because they were in my head as the hardest part of the workout, which they were, and I paced myself on them too much.  I won't make that mistake twice.

Northeast Regional Event 1

Three rounds, 21-15- and 9 reps, for time of: 135 pound Overhead squat
Chest to bar pull-ups

Time- 5:50

All my Overhead squats were unbroken.  I had the weight racked on in the same station I did my pull-ups on.    My second set was the hardest.  I dropped the weight as I went to rack it after my 15th rep.  Ron helped my rack it but I still lost a little time there.  However, I lost the most time by being menially soft on the first set of Chest to bar pull-ups I broke it down 10-6-5 and I have know idea why.  I should have done 12-9.  I know I can do it.  I think I was just not mentally prepared for the difference between going to my chin and bring the bar to the spot under my nipples.  This is where I will improve the next time I do it.

"Randy"

75 pound Power snatch, 75 reps for time.

Time - 4:53

Did it on 7-6-09 with a time of 5:44 so I PRed by 51 seconds.

Most of my snatches were muscle snatches but that is how they were last time also, so no change.  I did the first 25 unbroken, took a 15-20 second pause and then went for 5 slow 5 fast for the next 35 reps.  I think I had two short pauses in those 35 reps.  Ron was telling me where I was on time and I blasted through the last 15 to get under five minutes.  If he has not read of time, I would have probably been over 5 minutes because my plan was to blast the last 10.  Thanks man.  To improve I think I need to to the first 30 unbroken and only one pause, instead of two in the 5 slow 5 fast phase and blast out the last 15.  All in all, feeling good, big PR on a day I ran in the morning.

4 800

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

1:15, 1:20 = 2:35
1:20, 1:24 = 2:44
1:22, 1:27 = 2:49
1:22, 1:24 = 2:46

I did this back in Aug. of 09 and my times were:
2:39
2:46
2:52
2:51

So I PRed on each one (4sec PR, 2sec. PR, 3sec. PR, 5sec PR) and took a total of 14 seconds of the workout and I don't think I had more rest time.  I would run an 800 walk a lap, take a drink and do it again.  I have to admit when I ran the first one I had the other three in the back of my head.  I would like to run one by itself just to see how fast I can do it.  Of course I remember saying that back in Aug. the last time I did this WOD and I still have not ran an 800 by itself.  I am pleased with my result because I thought I was in pretty good shape back in August and then I lost my workout time for a while and I have felt like I am trying to get back to the shape I was in.  Now I think I probably am. 

Shoulder Press

5-5-5-5-5

95
105
115
125
125

Just did not get pumped up for this one.  Not much weight but did them all with no bounce.

"The Seven"

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time 37:49 as prescribed

Wow, two real hard ones in a row.  HSPU were cake, I need more gas for thrusters on the last three rounds I went 4+3, I was also pretty slow on the deadlift, I just tried to keep a rhythm on the rest.