Wallball, GHD Sit-ups, Back extensions

Complete as many rounds as possible 20 minutes of:

10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

15 rounds + 10 wall ball + 2 GHD Sit-ups

Did not get too excited just kept pumping things out at a steady pace.  Never stopped and all unbroken.  Not a hard WOD but would have to find some way to get faster to get 16 rounds.

Squat snatch, Ring dips, Knees to elbows

Complete as many rounds as possible 20 minutes of:

95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows


Five seconds short of 7 rounds

If someone would have filmed me they could have shown the film to demonstrate what an unmotivated workout looks like.  I did get it done at a steady pace but had no fire.  If I had, I know would have finished 7 rounds and at least been deep into my eighth before time ran out.

Clean & Jerk, Pull-ups, Push-ups, Squats

Ten for load and time of:

1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Weight = 155
Time 8:47

My back feels fine thorough the day but after wrestling practice it is still hurting.  So I went real light on the weight.  I wish I would have gone heaver.  I also wish I had planned out my WOD a little better because I started out taking to many steps which between exercises.  I moved things around a little during the workout to be more efficient.

Wallball, Pull-ups

Seven rounds for time of:

10 Wallball shots, 20 pound ball
10 Pull-ups

Time 4:52

I feel pretty good about this one.  Blasted straight through.  The only rest was the time it took me get on the pull-up bar and the time it took to pick up the ball.  I butterfly kipped the pull-ups.  Jenni kept time for me on this one.

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Time 7:59

My goal was under 8 minutes so I could not cut it any closer than that.  Both of these things are strong points for me.  Bear crawls were punishment in weights class growing up, so I got to be an expert at them and I have always been a good jumper.  I made sure I jumped far enough that I only have to stop for burpees twice in the 100 feet.  I have been working on burpees and it is no big deal to rep off 3 at a time.  Jenni kept time for me on this one.

Thruster + bench press

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

Warmed up with a few reps of 95lbs.

135
145
155
165
175
185
195

My legs were a little sore from the front squats but I still may have been able to get a little more weight, but I wanted to bench and did not have a lot of time.

Bench = 185x5, 205x5, 215x5, 225x3, 225x3
This is embarrassing, but that is why I am working on it and I have to start some where.  I want to bench at least once a week.

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Time - 25:19

My biggest problem was the front squats.  They talked to my me with my sore back.  But the back is about healed up and it was not a big deal.  I just wish I was faster.  Liz and Hilary did this WOD with some modifications while I was doing it.  They started a little before me so it was a good for me to have a goal to pass them.

"Forrest"

Three rounds for time of: 20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Time 40:37

Missed my goal by 37 seconds.  This one is kind of deceiving as that I thought I was on pace to make my goal until the middle of the last round when I realized I slipped behind.  I did not slow down.  Actually, I don't know what happened.  Back is still tender but still improving.  Grip was a factor for about the last 10 reps of Toes to bar.  I am still bogging down in burpees I need to keep working on it.

Hang power cleans and burpees

Three rounds for time of:

135 pound Hang power cleans, 15 reps
15 Burpees

Time 7:24

I just did not have it this morning.  My back muscles are still very sore and it caused a lot of pain to pick up the bar to start cleans.  It also hurt to get up from the ground with the burpees.  I did not have any "bounce" just felt like I was lifting dead weight.  I also have taken a few days off to get better and my body was not feeling it on the morning WOD.  I thought I might puke up my peanut butter oatmeal but I did keep it down.  My back is hurting but not as bad as last time.  I think I will skip the Crossfit total since it would be a waist of time anyway.  Still a long way from 100% but I think I am improving.

Wall ball and Muscle-ups

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Time 16:35

All the wall ball was unbroken and I am pretty happy with that because I did not know how my back would handle it after I hurt myself.  It is defenately talking to me right now and I can't get comfortable but I don't think it affected my WOD.  I did break up the muscle-ups but I was also able to string more together when I was gassed then I have in the past.  I switched around my rest day to recover from my little accident.  I felt very fresh today, hopefully I don't pay for in this four day stretch.

Snatch balance

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

Warmed up with the bar x5 and 95lbs

115
135
145
155
165
175
185
195(F)

I have never done this lift with heavy weight.  I had know idea where to start.  Before I started I was hoping for 150 so I got more than I originally thought I would.  Actually, in a way it got easier as I added weight because the heaviness helped push me down into the correct squatting position.  185lbs was cake so I just threw on 10 more lbs like I had been.  I didn't have any trouble locking out my arms in the bottom of the lift but I lost balance and was not able to hold it in the bottom.  So I dumped the weight in the rack and fell backwards like I have done many times before but I had not pushed the bench back far enough and I slammed my back into the point of the bench which did not move because the other end was solid against the power stand.  It knocked the wend out of me so bad that I saw stars,felt sick and was a little bit shaky.  This triggered my adrenalin so I thought I would try it again with my heart pumping so hard.  That did not work either.  I am still very sore today especially when I put weight on my right foot.  Pretty frustrating when I'm sure I can do 195 and then some.

"Tabata This!"

Tabata Row (subbed burpees) Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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. Unit for the row is "calories".

Burpees = 7 (8,7,7,7,7,7,7,7)
Squat = 20 (21, 21, 21, 21, 20, 20, 20, 20)
Pull-up = 10 (11, 11, 11, 11, 11, 11, 10, 10)
Push-ups = 15 (18, 15, 15, 15, 15, 15, 15, 15)
Sit-ups = 13 (14, 14, 14, 13, 13, 13, 13, 13)

Total = 65

I did not have anyone keeping count for me so I just kept track of my lowest rep and tried to remember the reps each set.  I am sure it is pretty close.

Back in February of this year I did:
SDHP14 14 14 14 14 14 14 14 (112)
Squats21 21 20 19 19 19 19 19 (157)
Pull-ups11 11 11 10 10 8 8 8 (80)
Push-ups17 17 17 17 17 17 17 17 (136)
Sit-ups14 14 14 13 13 10 10 10 (98)
Total Score = 68

This time I subbed burpees instead of SDHP.  I used to think SDHP were always the sub for rows,  however, I have learned they are the sub when rowing for distance but burpees is a more accurate sub when rowing for calories.  I have learned how to fly through SDHP and if that were my sub, I am sure I could have got at least 22 pretty easy and that would bumped my total up to a big PR of 80.  Instead the burpees are much slower and my total dropped to 65 but I am OK with that considering most of the other exercises had higher numbers.  Push-ups were down but that could have been because the same muscles are used for burpees.  I could not see my time during butterfly kip pull-ups so I just guessed and did 11(actually I was going to do 10 but I through one more in) when I got off the bar I saw my time and said "I messed that up " because I had a lot of extra time.  However, it ended up being about the right amount.  I would like to get 11 all the way through next time.  Granton is not feeling very well after the surgery and I had to skip running and do the WOD in the morning.  I usually don't like to workout in the morning but I don't think it had any affect on me today.

Front squat

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

185
195
205
215
225
240
255 (5lb PR)

Felt real good.  Pretty sure I could do more but I was in a hurry to get home to help with Granton as he had surgery that day.

Handstand walk

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Time 5:55

I don't think this time is bad but I also know I can do better.  I am used to walking on the wrestling mat or turf with my hands.  However, I wanted the 100 meters to be legit so I did it on the track back in Caney.  The hard rough surface gave my raw hands fits.  I think this is why I had trouble leaning forward enough.  I kept falling to my feet which was away from the finish line where I had to start.  There were a few times where I think I actually went backwards.  Jenni kept my time and she thought I was crazy for starting back each time, but she had not read the rules for the WOD.  I would like to try this one again.

One arm snatch, Pull-ups

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Time 8:26

I did this one in the morning.  I usually don't do well in the morning but this was after my run and I don't think the time of day had anything to do with my time.  My legs are very stiff and I wanted to do my WOD while they were still movable after the run.  My hands are raw and even though I taped I still held the kettle bell a little different and my grip was failing and it slowed me down some.  I would like to thing I can do this one in under 8 least.

Squat and Rope Climb

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Time - 23:56

I started this thing already worn out.  Did not get into any kind of grove until middle of second round.  I wore wrestling shoes which was a bad idea.  They do not have any grip for the rope and I did not have much gas to go arms only.  Hands are a little tender today but no new blisters.  Legs are sore already.  I made sure to go deep and get full hip extension at the top of squat.  Sciatic nerve is talking to me on the right leg which has not happened for a long time.  I think the volume of weighted movement inflamed it a little but it is nothing like what it used to be.

Bench Press

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

225
225
205
215
215
215
215
215
215
215

Wow, my bench has gone down hill.  I have to find time to keep this up.  I have hardly kept up with the main page WODs and they don't have much time benching.  I enjoy it, I need to find time to do it because I have lost a lot of power here.  I simply assumed 225 would be a good place to start and I started to high and gassed my chest for the other reps.  Anyway, I would like to do this one after a month or two of working on my bench press.

"Jerry"

For time: Run 1 mile
Row 2K(Subbed 200 SDHP)
Run 1 mile

Time 22:11 (PR by 49 seconds)

Finished 1st mile at 7:15
Finished at about 13 minutes
last mile at 22:11

Did this one at home.  Lots of up and down hill running on driveway.  I broke up SDHP like this 100, 60, 40.  I think 100 in a row is a record.  I did this one back in May and it took me 23 seconds.  Also, the time posted on the main page back then was 22:19.  It feels good to beat a main page posting even though I am sure 200 SDHP do not take as long as rowing 2K.

Snatch, Clean and Jerk, Squat clean, Pull-ups, Double-unders

Snatch, 1 rep

Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

Snatch 68 (150lbs)
Clean and Jerk 93 (205)
Total Reps 186

Score 347

Pretty happy with this.  No tape so lost another piece of hand on pull-up bar but it was going to come off anyway.  Clean and Jerk was probably biggest challenge.  Wanted to go for 210 but failed on 205 a few times before I barley got it.  I hardly locked out elbows on lift.  However, I was most pleased with snatch.  It is probably not much weight but it felt very natural.  I enjoy that lift.

"Ryan"

Five rounds for time of: 7 Muscle-ups
21 Burpees

Time 16:21

I thought I went pretty hard on this one but my time wasn't close to what I wanted.  I am getting better at going fast through the muscle-ups.