DT and Bench Press

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

The following is what I wrote, the first time I did this, on Aug. 1, 2009:

My time: 18:24I did the first round as RXed but it would have taken me all day so I dropped the weight to 135 for the next four rounds. Next time I want to do the first two rounds as RXed, then three, then for four and then five. It would be great if I can do this and still keep the time pretty close to the same.

Then I wrote this on April 8th 2010:Well I bet I ran that morning on Aug. 1st where I did not this time and it probably took about a minute to take some weight off the bar but I still had a big improvement. I did all 5 rounds as RXed and my time was 14:59! I think my main improvement was in the Push jerk and now I need to just get better all around and not stop to breath as much. But, for now I am happy with my performance.


Today I PRed again.  My time was a very lucky 13:13.  I thought about this all night and was pumped for it.  I don't know why this WOD is so hard.  It does not look like that big a deal but it is a man maker.  Jason Kupla can to this thing in half of my time and my hat is off to him.  I will have to keep cutting my rest time to get faster.  I tried to do each round under 2:30 and the first one was under 1:50 but after that it just did not happen.   I went back about 45 minutes later and did 185lbs bench press at sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Tabata "Bottom to Bottom" Squat

Tabata "Bottom to Bottom" Squat

Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Did 15 squats for each round and mile was 6:22

Resting at the bottom of the squat was not much rest at all.  Made it a not harder.  Legs were pretty dead at the start of the run.  I wish my time would have been less.  I need to get back to running in the morning.  After I did this, I helped Jenni with "Nutts" which took her 26:34 with 105 deadlift, an 18" box, jumping pull-ups, 12lb ball, 400 normal jumps, and running with 25lbs.  I am very proud of her.  After that, I did a Tabata set of sit-ups and then a bunch of crunches.

"Randy" - Supine Ring Pull Ups, True Push Ups

75 pound Power snatch, 75 reps for time.
Time 4:24 (29 Second PR!)

Did it on 6-4-10 with a time of 4:53

Did it on 7-6-09 with a time of 5:44

I actually remember doing this back in June.  I knew it would be fast and hurt a lot.  I was really happy with my PR back then and I am just as happy today.  This time I did the first 40 unbroken as fast as I could but my arms and grip were giving out at 30-40. I just pushed through. At 40 put it down, took about 5 breaths and blasted through 10, put it down and took about three breaths and blasted 10 more.  I took 3 breaths and blasted 10, took a breath or two and did last five.  Next time I would like to push through the last 15 or do 45-15-15 to = 75.  I just want to PR again.  Did randy at about 11:00 went back to the barn at about 4:00 and did this crossfit football WOD:

As many rounds as possible in 15 minutes:


10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds completed.

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

I got 13 rounds + 7 Supine Ring Pull Ups

The S.R. Pull-Ups were a lot harder than I thought.  Burned out at about 6 after first few rounds.  I am sure Randy from this morning had something to do with that.  The true push ups were easier than I thought and a lot of fun.  I slid steel bars through cinder blocks for parallets.  It gave me a true "Rocky - Eye of the Tiger" feeling.  Loved it!!!

Back Squat

3-3-3-3-3

Legs are fried and sore from a bunch of overhead squats two days before.  Warmed up with stretching and quite a bit of reps at a lighter weights.

255
295
305
315
320

My legs are very sore.  I even thought about skipping today but I have had a good run lately and I don't want to loose my rhythm.  I actually ended up much better than I thought I would.  320lbs is all we have in the barn so I guess that is a good place to stop.  At one point it thought about counting the 255 set as a warm up but my left hamstring is talking to me so 255 counts this time.  Originally, I had planned to do 10 200m hill repeats today.  I may modify it, I may not do it at all.  We'll see.

"Nutts" and benchpress

For time: 10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10' (subbed thrusters, no wallball on the farm)
200 Double-unders
Run 400 meters with a 45lb plate

Time - 27:01 (PR by 4:46)

I did this on by myself in the barn.  I like it better in the weight room and with others better.  I did the box jumps on the tail gate of a truck with bad shocks.  I usually get a bounce and could not do that this time and I know that slowed me down.  Pull-ups were not bad; I did 20, 14, 11, 5.  The thrusters were a killer 45lbs is a big differenc from 20.  I broke them up into five sets of 20 where I am pretty sure I could do the wall ball in three sets.  The double unders took almost nine minutes which seemed like forever I have to get faster here.  However, I did take over four minutes off and even though I gave the WOD all I had, I think I can do it faster still.  After lunch I went back to the barn and did 5X5 of 205 on bench. 

Chest to Bar Pull-ups, Ring Dips, Overhead Squat - Shuttle, KB, Push-ups

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Total - 9 +2 Pull-ups

I would have liked a picture of this to send in to the main page.  I was hard at in in a freezing barn with steam coming of me and my breath smoking while pony took a nap watching.  The pull-up bar was slid between rafters and that made it tricky for the chest-to-bar part but I could do it.  Also, the rings were hanging from rafters and were a little wider than I would like but it worked.

Rested two hours and did this one of the crossfit football sight:

Sprint a 20 yds - 40 yds - 20 yds shuttle drill
8 kettlebell Swings 2 Pood
16 push Ups
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards. change direction and sprint back 20 yards through original starting point.  Perform 8kb swings and 16 push ups. Rest 1 minute and repeat...

Took my time on the first round getting into the swing of things.  With each round I was able two shave off a little time, ran faster, did not stop to collect myself for the KB swings, and by the last one I was in the dirt doing push-ups before the KB hit the ground.  This one was fun and a little easier than I thought it would be.  However, the first WOD was harder than I thought it would be.

Weighted pull-ups, back extensions, Farmer Walk

Three rounds of:

10 Weighted pull-ups
30 Back extensions

Time - 4:59 with 35lbs

Man I wish I had a vest for this one.  The weight was swing all over the place when I tried any kind of kip.  I ended up just basically doing dead hang pull-ups at 5+5.  I took a little time to recover and did a crossfit football WOD:

Complete 3 rounds:

One Arm Farmer Walk (RT) 40 yards - 1/3 body weight (60lbs)
One Arm Farmer Walk (LT) 40 yards - 1/3 body weight (60lbs
Max Rep Strict Chin Ups - 2 sec hold at the top of each rep

Rd 1 = 11, Rd 2 = 7, Rd 3 = 10

The farmer walk was a cake walk probably due to my extensive training in this area growing up.  However, it did affect my grip on the pull-ups.  I made sure to pause at the bottom and two seconds at the top.  The second set was thumbs in which I am good at kipping pull-ups here but not as good with this kind pull-up with the hold at the top.  I got some big bulging arms for me on this WOD so I cashed out with curls for old times sake.

I don't know, sometimes I feel like I am just not getting the WOD and both WODs were like this.  They were a work out but I wasn't ever very gassed and I did not lift a ton of weight so it just did not feel like a great day.  But it felt good get to workout for more than 10 minutes which made it a good day.

Shoulder Press, Push Press, Push Jerk, 200's

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder press = 115, 125, 130, 135, 145
Push press = 145, 135, 135, 135, 145
Push Jerk = 155, 165, 175, 180, 185

I was careful not to have any bounce at all on shoulder press.  I was also very careful not to have any jerk or double bounce on push press.  I was so careful that I was hardly even getting a push and that is why I had to bring my weight back down until I got the nack of things.  I can push jerk a lot more weight once but the forth and fifth time I was getting gassed.  I also did a crossfitfootball WOD it was:

Complete 6 rounds:

Sprint 200 yards
*Rest to Work - 3:1
30, 32, 31, 33, 31, 35

I added 25 yards to the road where we run for the 400 turn-a-round and only ran one way at a time to get the 200 with out having to turn in my running. I thought my legs were fine but when I started running they felt very heavy and slow, which after looking at my times they were exactly that.  Could be the squats or I could be getting old or both but I thought I was still faster than that.

Deadlift, GHD situps

Three rounds of:

10 Deadlifts
30 GHD situps

Ron did the splits for me:
Rd 1 = 1:52
Rd 2 = 2:26
Rd 3 = 2:38
Total = 6:57 with 265lbs

I himhawed around on the weight for the deadlift and finally brought it down to 265 but the dead lift was pretty much unbroken and I could have done more.  My weekness was the GHD's.  I used to do a warm-up every day before the WOD of 2 sets of 15 of GHD situps, 2 sets of 5-10 handstand push-ups, a couple sets of pull-ups and dips.  I have been pressed for time ever since school started and I quit doing that.  I think I will go back to it.  It is a good warm up and if I had been doing it the GHDs would not have kicked my butt so bad.  I thought the deadlift is what would take up my time but the GHDs is what ended up eating up the clock.  I cashed out with 4 or 5 sets of 5 on squat.  Not a lot of weight, just good solid deep squats.

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Time:42:39

Wow, this one is a man maker!  KB swings were all unbroken but that about broke me.  I took a pause after 8th and 15th rep on box jumps.  400 was not a run but a jog, a slow jog starting,  burpees were unbroken but I would usually do a few pretty slow in the middle and wall ball was unbroken.  I usually took a little time before each exercise except for the 400 to collect myself.  This was a very good WOD.  I cashed out with snatch and did not do much but did manage to get light headed again.

Lynne

Five rounds for max reps of:

Body weight bench press
Pull-ups

Bench - 20, 14, 11, 9, 8 Total = 62 (PR by 1)
Pull-ups - 46, 34, 35, 31, 31,  Total = 177 (PR by 33)
Old PR in January of 2010
Bench= 20 13 12 9 7 Total= 61
Pull-ups= 40 26 30 25 23 Total= 144

Pretty happy with this one.  More so now that I see how I did last time.

Filthy Fifty

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time 21:51

Old PR was 19:53 I am not in as good of shape as I was in April.  I am getting back into it.  I took way too much time on burpees and Knees to elbows.  I also did not have a goal in my mind when I started and I know that affected my time.  Next filthy fifty needs to be under 19:53.

Deadlift

Resting 60 seconds between sets:

Deadlift 2-2-2-2-2-2-2-2-2-2

315
315
325
325
325
335
335
345
345
355

I wanted to do this one as soon as I saw it because I have felt stronger and stronger at this lift the last few months.  I can remember a few years ago I swore off this deadlift.  Thought I would never do it again because it aways hurt my back.  Now my back is much stronger.  The crazy thing is it slipped out of place in wrestling practice 10 days before I did this WOD.  I took 4 or 5 days off and babied my back for a while.  I came back to this WOD not knowing where to start because of my back.  But it felt good warming up so I put a little weight on.  I just kept putting it on and ended up with my max from about a year ago.  I still felt good so I put on 370, which I thought was over my old max but I was not sure.  It was, today I looked back and the old max was 365.  I felt very strong at 370 so I put on five more pounds and did 375.  I decided to stop but I KNOW I could do more.  I was out of time and besides I did have a hurt back only 10 days before.  However, I was very happy with how I did on this WOD.

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 11:58

This is 24 seconds over my PR.  I am not happy with this time.  I did this one early in the morning before Jenni and the kids got up to go to get around for church.  I never seem to do as well in the morning.  My weakness last time was the muscle-ups and I still had trouble with them.  Last time, by the last round I was doing one at a time.  This time I tried to do more than that but some times I would get stuck and strain and fight to get it without getting it.  This probably made me go slower because it took more time to recover due to my pooped out arms.  I also had trouble walking on my hands in the first round but that was just because it was early in the morning and I needed time to wake up.

Row, Thrusters

Five rounds for time of:

Row 500 meters (S.D.H.P.)
135 pound Thruster, 7 reps

Time 24:22

This thing kicked my butt.  I don't know why.  I probably started too fast.  I was having grip problems with the S.D.H.P. and that is a lot of weight for me on thrusters.  I guess the time off from hurting my back was catching up with me.  At one point the little man on my shoulder was saying "just do three rounds, you can quit and blame it on your back" but my back felt fine and still does.  I told the little man to kiss off and did all five of the rounds. 

400, Pull-ups, Squats

Three rounds for time of:

Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Time 12:22

This is my first one back after a short bit of time off with my back.  I picketd it because it did not have any movements that would hurt my back.  I ran outside after dark in very cold air and burned my lungs a bit but other than that it was not bad.  I just wanted a better time.

Tabata

Tabata Weighted pull-up, 30 pound dumbbell

Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

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

Tabata Weighted pull-up, 30 pound dumbbell

3, 3, 3, 3, 3, 3, 3, 3 =3  Total reps =24
Tabata Weighted squat, 45 pound plate
10, 10, 10, 10, 10, 10, 10, 10, = 10  Total reps = 80
Tabata Weighted ring dip, 30 pound dumbbell
4,4,4,4,4,4,4,4, = 4  Total reps 32

Tabata Deadlift, 165 pound barbell
10, 8, 7, 7, 7, 7, 7, 7 = 7  Total reps = 53

Tabata Total = 24  Total reps = 189

I messed this one up.  I have never done it so I used the guy's results from the main page as a guide.  His Tabata total was 21 and I figured he, being on the main page, would be much better than me but he wasn't.  On the pull-ups three was real easy but I was waiting to burn out on the last 2 or 3 rounds like I have done on the other tabata workout but I did not at all.  So I did one more rep than the main page guy on the squats and I could have added more than that.  I did the same with the weighted ring dips and it was harder but I think I could have done 5.  My feet lost the weight on the last round and I still had plenty of time to pick it up and do the last rep.  I did have problems with the deadlift.  At this point I decided to forget the main page guy and just go for all I could since it was the last lift anyway.  However, I forgot to put the stopwatch where I could see it on the first round so I just guessed on the time and 10 reps probably took 21 seconds.  I quickly moved the watch and had no more time to rest and started a little late so I was only able to get 8 reps going as fast as I could.  Those two rounds gassed me a little and I was only able to get 7 on the next but I was able to keep that number.  I think I can do 8 consistently next time.

"Helen"

Three rounds for time: Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Time - 8:52

This was a PR but I was hoping for a better time.  It was dark and I passed the 400 mark on the first run.  On the last round the custodian locked me out of the weight room on my last run.  I banged on the door and no one heard inside due to the loud music so I had to pop the door which took a little extra energy.  This probably cost me another three seconds or so but, outside of that there is no way to get faster other than to just start running faster.  I went as fast as can be done with KB and Pull-ups and don't think these exercises can be done quicker without cheating the full motion.  Bottom line, I gotta run the 400 in around 80 seconds.