"Angie"

100 Pull-ups 100 Push-ups
100 Sit-ups
100 Squats

Did not have enough weight for Crossfit total and I probably will not be able to do the WOD tomorrow so I did this one instead.

Pull-ups = 6:48
Push-ups = 9:50
Sit-ups = 13:12
Squats = 15:48
 
Total Time = 15:48
 
1-5-10 = 17:20
 
Took 1:32 off of old PR and did it in a very hot old hog barn.  I wore some gloves but the octagon pull-up bar still took some hide off. That should be fun hauling hay.

"Hay Gone Bad"

As many rounds possible in one day:
Pick up 170 bales in the field and stack them in the barn

Only 5 rounds today

Started with an break down and ran into rain.  Now we have 4000 wet bales on the ground. 

Clean, Ring handstand push-ups

Seven rounds for time of:

205 pound Clean, 3 reps (subbed 185)
4 Ring handstand push-ups

Time - 19:14

Not made for this one the squat cleans were still real heavy.  I almost subbed to a lower weight but decided I could do it since it was just 3 times.  Did much better on RHPU than I thought I would.  They were all unbroken.  I was not pushing the time today just trying to survive.

Deadlift, Sprint, One legged squats, Double-unders

Complete as many rounds as possible in seven minutes of:

315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

I did two rounds + 3 deadlifts

This WOD just wasn't made for me.  I think I would compare much better with the guys on the main page if it were 250 or 275lb deadlifts and 10 or 15 minutes.  I worked hard but just did not feel super gassed at the end.  However, on a good note I am getting more confidence in what my back can do with deadlift and other lifts.

Run, Kettelbell swings, Pull-ups

For time:

Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Time - 25:19

I would feel better on this if Andy did not tell me he thought I would do it in 17 minutes.  The running was very smooth but I ran out of gas on the Kettlebells which I normally am pretty good at.  I did this one after dark and I may have just been worn out.

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Time - 11:17

Took too long on squat snatch.  Got in the groove with it on round of 7 and better on 5.  That proved to be a lot of weight for me.  I need to work on it and get better.  However, did better on muscle-ups.  I got 7 in a row on the first round and 4 in a row on the last round when I was a little gassed.

Deadlift

1-10-1-20-1-30 reps
Post total load (add up all six barbell loads)

335 -1
295 -10
335 -1
275 -20
335 -1
255 -30

Total load = 1830

Happy with this.  There is no way my back would handle this a year ago and I feel fine. I could have done more for my one rep max but the idea is to get stronger and I thought I could do that better if I lifted more on the sets of 10, 20, and 30 so I really pushed myself there and I am pleased with how it turned out.

400s

For 20 minutes:

Run 400 meters
Rest precisely the time of the previous run

Completed 7 + 1

1:08
1:19
1:19
1:22
1:26
1:31
1:30
2:30(started walking the 400 as soon as I finished the 7th one, after 90 seconds I finished the 400 running.  or else I would have just rested at the end of the 20 minutes.

I did not warm up enough and the first one was too fast in the Oklahoma heat which was humid and 103.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) - sub was burpees, 1 burpee = 1 calorie


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Wall-ball                                      31, 30, 30 = 91
Sumo deadlift high-pull                 30, 29, 21 = 80
Box Jump                                    30, 23, 20 = 73
Push-press                                  17, 14, 12 = 43
Burpees                                      15, 12, 15 = 42
1st round = 123, 2nd = 108 3rd = 98
Overall =329

1-20-2010
Wall Ball = 32, 26, 21 Total:79

S.D.H. = 21, 11, 11 Total:43
Box Jump = 43, 32, 25 Total:100
Push Press =16, 15, 12 Total:43
Kettel Bell = 23, 20, 16 Total:59

1st round = 135, 2nd =104 3rd = 85
Overall Total= 324

I only PR ed by 5 reps but I this is actually much more improvement than that.  With my old box jumps I only was concerned with getting my feet from the floor to the box and now I get a full hip thrust at the top which takes much more time and energy.  Also, burpees take a lot more out of me the KB swings.  I still have to get better at push press but I am going in the right direction.

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Time-6:09

Ran this A.M. and pretty much sore all over.  You can bet I won't run tomorrow before fight gone bad.

I messed up on this one and only did one round because I did not read it all.  No wonder it seemed easy even though I was sore!

Thrusters, 400s

Five rounds for time of:

135 pound Thruster, 15 reps
Run 400 meters

Time- 26:33

Thrusters killed me. 135lbs just seemed like 1350lbs.  Long day but rotater cuff did hold up I must be all better again.

Lunge, Pull-ups, Sit-ups

Walking lunge 100 ft.

21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

1st round 1:59, 2nd 3:58, 3rd 5:56, 4th 7:42, 5th 9:21
Time-10:41
 I do remember the blister on my blister from the octagon shaped pull-up bar.  I also really focused on sit-up speed.

Pull-ups, Dips, Sit-ups, Squats

Ten rounds for time of:

10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

9:56

Almost forgot to post this one. I did it in the workout room in barn back home.  I nailed the butterfly kip on the pull-ups.  But the bar was an octangle not round and I got some massive blisters. 

Hodgepodge

Made up different workouts on the ship.  The needless to say Carnival cruse line does not have a crossfit gym on board.  The sealing in the weight room was about 7 feet high.  Very few free weights and a place to do chin ups was now where to be found.  So I did the following workouts not counting the 30k bike ride.

150 burpies
Time-12:28

10 rounds of
5 handstand push-ups
run 200m (the ship actually had a 200m track on the top)
10 sit-ups
Time -11:15

Using 65lbs (all that was available)
5 rounds of
10 snatches
15 shoulder presses
20 overhead squats
Time 15:45

Bike 30k

Time 1:10:26

I did not have internet on ship and this was the last workout I remembered that I could have done.  I did it on a stationary bike set on random amounts of difficulty but it basically all felt the same, pretty easy.  Very boring workout but it probably did get all the kinks out after a very long ride on a shuttle bus from Kansas to Galveston.

Clean

3-3-3-3-3-3-3 reps

135
145
155
165
175
185
190 (Took 5 tries to get three good ones with too much rest in between, up to 15 seconds)

All squat cleans.