Sumo deadlift high-pull, Push Jerk

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Time - 8:46

This one had my body screaming.  SDHP was not too bad.  I broke up the 2nd, 3rd and 4th round of push jerks and that is where I have to improve.

I messed this up!!!  Two days later I noticed as I was preparing for a different WOD with 95lb SDHP that I used 95lbs on this WOD when it RXed only 75lbs.  Other than that, I did the WOD correctly.  Now I know why it had my back muscles whining so bad for a few days.

Back Squat 3-3-3-3-3 reps

275
285
305
315
225 x 6

Second WOD of the day and 315 was about all I was going to get.  I did not have a spotter so I had to use the football bag to insure parallel and I just don't like using it that much.  Anyway, dropped of the outside plates and perfected my form.  However, I am finally caught up on my WODs and I may even get a rest day pretty soon.

Pull-ups, Handstand Push-ups

21 Pull-ups

21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Time 19:37
Did not have any trouble with strict pull-ups.  Did them on the I beam.  Handstand push-ups were not nose to floor, more like head to floor.  I did this one at home and did not want to put my pretty nose on the nasty cement next to the dog's water and food bowls.  Not to mention that I can barley do nose to floor Handstand push-ups.

"Test 3"

Tabata Squat Max reps of Muscle-ups in 4 minutes
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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

19 x 14 = 266

I don't know what my problem is with muscle-ups.  They have been giving me trouble lately.  I would like to go back and do this one when I am fresh and have some time to warm-up.

Jump and Touch, Squats, Push-ups, Pull-ups

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:  I did not do this because the ceiling in my garage is 18 inches above my tiptoe reach so I thought that would be fine.  However, once I got into it I realized it gave me a big advantage because the ceiling does not move around like a swing weight would.  Had I used the weight, I might still be doing the WOD.


50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Splits - 5:45, 7:49, 9:49, 8:58, 7:42

Time - 38:57

WOW! this thing is hard.  It may be because I did it early in the morning and I was not warmed up to jump so much but I think it is just naturally hard.  I ended up jumping over and over and making a windmill swing with my reach arm in sets of 15 and 10 and that did help but the jumping kicked my butt. Everything else was pretty easy.  Did the pull-ups off the I beam in my garage.  I obviously, lost focus in the middle but other than that I don't know how much time I could have taken off.

Burpees, Box jumps, Toes to Bar

30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps, 24 inch box
Toes to bar

Time - 22:47

I did all the Brupes and Box jumps unbroken.  I really focused on dropping to the floor for the burpees and doing each one quicker.  The Toes to bar killed me.  I just did not have a rhythm and ended up swinging all over the place by the 4th rep or so.  I also rubbed a new blister but it is in the middle of my hand and should not cause any problems later.

Rope Climb, Ring dips, Squats

Three rounds for time of:

15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Time - 13:24

Confusing but time may have been 12:26 however I think it was 13:24.  I can't wait to get strength back into triceps because the ring dips really slowed me down.  Squats were fine.  On a up note I did all the rope climbing with no tape and no blisters. 

"Nate"

Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

12 rounds with 15 seconds to spare.

This is one where everything seemed like a battle.  Great example of needing proper nutrition.  I did it at about 6:00 on a very hot humid day after only having a can of chicken noodle soup for lunch and a banana for breakfast.  Main problem was with muscle-ups.  I did not have time to warm up and just assumed my body remembered how to do them.  It didn't.  I could not do more than one at a time and I was having problems keeping my elbows together.  My triceps were STILL sore for a different WOD and they were talking to me.  I usually fly through KB swings and that was even a struggle.  I know I can do this better.

400 meter Walking lunge

Time - 10:55

I thought this one would kill my legs but it was not bad at all.  I thought I was going pretty fast but I guess not.  My first 200 was 5:40 so my second 200 must have been 5:15.  This tells my I could have at least been 25 seconds faster in the first 200.  I made sure to have the knee kiss the ground with each lunge. 

On a different note, this workout made me think of my track and field days in high school.  One workout was to go from goalpost to goalpost and back (240yards) and run an 800.  The most I remember was 4 rounds but that was tough.  Lunges still seem pretty easy to me after that.  I used to give my distance kids this workout.  Nate Poindexter said it made him a hill climbing machine.  One day he told me this workout is what he thought gave him a big advantage at the state CC meet.  He did not like flat courses because he felt it leveled the playing field (pardon the pun) but the bigger and steeper the hills the better he did and he thought it was from lunges.

20 second sprints

15 rounds for distance of:

Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Distance - 1850m

Beautiful morning for this WOD.  Did it at SBU track.  Old lady looked at me like I was crazy.  I did make a point to mark my finish spot and walk back to it to start the next round.

Wallball, Squat snatches

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Time - 16:57

Wallball was unbroken but Squat snatches were not. I usually did 10,10,10.

Cashed out with an ice bath.

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Time - 15:58

This was harder than I thought it would be.  I actually had to split the ring push-ups (5-5) at the end of the WOD.  Anyway, got er done. Now I am caught up, ran on my own and three WOD's in 18 hours.

Pull-ups

1-1-1-1-1-1-1

25
50
60
80
100
110
120

5lb PR but I think I weigh 5 lbs less then I did when I PRed last time.

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

Time - 6:34

I was very happy with this until I say my time the last time I did this.  I posted 5:57 back in May.  How the heck did I do that?  Well, I will just start sucking it up because I have sucked lately.

"ADAMBROWN"

Two rounds for time of:


295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

I sucked.  Legs were shot before I started.  Wallball was causing problems and leg cramps came on in squat cleans.  I only did one round and it took a half an hour.

"SQT"

Three rounds for time of: 95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Time - 4:32

I am fine with this time because my legs are so stiff I was walking funny before the WOD.

Back squats, Overhead walking lunges, Burpees

Complete as many rounds as possible in 20 minutes of:


185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

I got 8 rounds with 11 seconds to spare.  I thought it was 7 but everyone working out with me said it was 8.

Double-unders, Wallball "2-fer1s"

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Time - 11:49

Well who would have thought the double unders would have taken less coordination.  They did.  It might be because my medicine ball was homemade with some sacks of dog food all wrapped up in twine.  It took a lot more dog food than I thought.  It worked but not very well.  The thing hit my face a few times and once the twine caught on my fever blister on my lip which was no fun.  The twine came off on the last 10 reps of the last set but I babied it until I was finished.  I am improving on my double unders.

Squat clean thrusters, Chest to bar pull-ups

Five rounds for time of:

135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Time 10:43

Wow, when I looked at this I thought I would go for five minutes.  After all, that is only 15 reps a minute.  I did that for the first round and that was it.  So I set a goal to do in under 10 and still came up short.  The only good thing is that I was able to do all everything unbroken except for the last round of pull ups.  I know I have lost some weight even though I haven't been running in a while.  I hope that does not mean I am getting weaker also.  Oh well, egg nog season will be here before I know it and I will put some weight back on.

400's and Burpees

6 rounds for time of:

Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Time - 22:08

I did not ever let myself drop to a knee and then flat on burpees.  Instead they were more like "hit its" every time.  I also did not let myself take a break which was extra hard with focusing on the high jump at the end of the burpee.  They about kicked my butt.  However, I did catch my breath by starting my 400 at a very slow pace and speeding up once I got my wind.  Good tough WOD on a very hot day.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Time - 8:05 (Squat Snatch)

I should have warmed up and got my head in this one more than I did.

"Roy"

Five rounds for time of: 225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Time - 24:08

Box jumps and Pull-ups were fine but bogged way down on deadlift and lost time to stop and retape my bad hand.