I found some rings in the truck and made this one up. I did it in the playground a block from the Mac house.

7 Rounds of:

5 Ring Handstand Push-ups
20m Lunges
20m Sprint
50 sit-ups

1- 2:13
2- 2:57
3- 3:32
4- 3:29
5- 4:04
6- 3:41
7- 2:54
Total - 22:53

I did the sit-ups on a all weather track type stuff and it was chewing my back up so I moved over to astro-turff in round 3. This took a little extra time but kept my back from bleeding. This WOD is like yesterday in that it did not just kill me but did get heart pumping. My lungs got rest on the lunges and sit-ups. I am still slow on sit-ups.

Stairs and Burpees at WWIM

Finally!  I can workout.  The kids went back to the farm yesterday so I was able to workout for the first time up here in K.C. I just made this one up and it seemed to be a good to start back on.  I ran stairs and did burpees at the WWI memorial.  This is link to a picture of what I ran: : http://maps.google.com/maps?hl=en&ie=UTF8&ll=39.08116,-94.585789&spn=0.001284,0.001859&t=h&z=19&vpsrc=6

I think the loop was about 1/4 a mile and it was 115 steps up and 115 steps down.  The steps were not all at once but went in sets from 3 to 20.  I started at the bottom, or north side, which would be the top of the picure, and ran up on the west side, across, and down on the east.  I finnished each loop with 25 burpees.  I took an easy run over to the memorial and walk most of the way back.  So, on the main page the post for WOD would like this:

3 Rounds for time:
1/4 a mile of 115 steps up and 115 down
25 burpees

Splist went like this:
1 - 3:48
2- 5:30
3- 5:01
Total time of 14:19

I did not start out too strong.  I was just a little gassed on round 2 and 3 because they started right after 25 burpees.  I did not kill myself on this one but used it more as a WOD to get back into things.  However, I do remember urnning this lap (without Burpees) back when we were living here when Granton was sick.  This was when I was about 205lbs and really out of shape.  In fact, the time of his illness is when I started working out again.  Anyway, then it only took one run to the top to bring me to that "I'm about to pass out feeling."  Now I haven't done a bit of working out for over a week and I can do three laps with burpees and still feel pretty good.  I feel GREAT right now.

Muscle-ups, Dumbell Thrusters

Three rounds for time of:

7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

Round:
1 - 1:31
2 - 3:16
3 - 3:47

Total time - 8:35

I did most of the muscle-ups unbroken in the first round but one at a time in the two other rounds.  That is why they were so much slower.  All thrusters were unbroken.  Benched earlier today and could feel it in my chest on the thrusters.

Bench Press

Bench two reps one the minute for 10 minutes

1 - 185

2 - 195
3 - 195
4 - 205
5 - 205
6 - 215
7 - 215
8 - 225
9 - 225
10 - 235 (took so long on the last rep I got a cramp in my leg)

Just something quick I could do in order to get two in today.

"Nutts"

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders = Subbed in 400 singles
Run 400 meters with a 45lb plate
Exercise Splits
1 and  2?- 1:23
3 - 1:20
4 - 2:26
5 - 6:29
6 - 8:11
7 - 3:44

Total Time =23:35.14
Big PR but I did "Nutts" I did not eat on the first day I did this so I fell apart then and the second time was on farm and equipment was makeshift and I think I ran too far with the plate that time.  Still, I am pretty happy with this one. Finished in the rain and lightening.

Hanging extensions, Rolls, Sots Press

Five rounds for time of:

5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
I think my time was 6:12.  It has been too long since I posted but I do remember hating the Sots press and flying through the rest.

Deadlift and handstand walk

21 deadlift 225lbs
21 yards of handstand walk
15 deadlift 225lbs
15 yards of handstand walk
9 deadlift 225lbs
9 yards handstand walk

Round 1 finished at 1:38
Round 2 finished at 3:54
Round 3 finished at 4:55

Ron kicked my butt on this one. Good job brother, you were flyin' man. I repped off the deadlifts with no break and only had one little fall on walks on first round and you still beat me by ten seconds. I broke up second round of deadlifts but rocked the walk and flew threw the last round. I am going so stop dinking around with this iPad for the stop watch I had to wake up and unlock the screen on the second round which took some time. Also, instead of doing handstand walk down and back I only went on way and then ran back to the deadlift stand. I had to do the 21 yards diagonally for this to work but no big deal. Fun little burnner.

Bench Press after Duel

5 x 205
5 x 215
5 x 220
3 x 225 (did two and got stuck 3/4th of the way up on third
1 x 235

I think I am getting stronger at this lift again. Hills and valleys.

100 Burpee Pull-ups

100 Burpee Pull-ups in 11:59 (1:38PR)

I think I am just getting smarter on this one.  I only tried to do 9 a minute instead of 10.  I messed up on round 6 this time just like last but it was because I missed the bar and I had to turn the screen back on with the iPad stopwatch.  I was not totally gassed (but close) I had a real bad round in minute 7 but picked it back up a bit and then really pushed hard on minute 10 and 11 when I did my last 19.  Stayed on the ground a while when it was over.

GHD Wall Ball, 2-fer-1s

21-15-9 reps for time of:


GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Round 1 - 3:56
Round 2 - 2:51
Round 3 - 1:36

Total time = 8:24

Row, Box Jump, Sit-ups, Jumping Pull-ups, Back extensions, Dips, Turkish Get-ups

Row 500 meters

20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

I did this a long time ago in 18:00 something.  I kept splits but lost them.

Bench and Grace

Bench

5x185
5x205
5x210
5x215
5x220 (I only got 4 and a half)

Ten minutes later...

"Grace"

For time:
135 pound Clean and Jerk, 30 reps

I did this in 6:25

I am so messed up.  I have been in KC and missed so many workouts.  I did not even know where to start.  This was a good place.  Some MEBB and a little wod.

BMS wrestlers workout - 150 Burmese

Heavyweight winner -Jacob Noblitt = 10:20

Light winner - Tanner Isenberger = 6:06

Overall winner - Tanner Isenberger

That is pretty impressive Tanner. Faster than my time; you will have to show us how you did it

BMS Wrestler's Workout - Deck of Cards

Heavyweight winner = Jacob Noblitt in 20:46

Lightweight winner = Brendan Roberts in 14:03

Overall winner is Brendan Roberts


Good job guys for turning in your times.  Congratulations Jacob and Brendan and everyone else who got a little better by working out on your break.  I would like to see more people send me their times.  So spread the word.  Text me at417-365-9614 or e-mail at dbayless@bolivarschools.org or just post a comment on this blog.  Lets see who wins tomorrow. Don't forget to tell your parents you are thankful for them and that you love them and remember to help with the dishes!

MEBB Total Body DAY 2

Power Clean 5-5-5-3-3-3


5-135 = 65% of max
5-155 = 75% of max
5-165 = 80% of max
3-175 = 85% of max
3-185 = 90% of max
3-195 = 95% of max

My form is getting better and I am more confident.  I want to max out on this one again.  However, all the time in KC is going to mess me up if I am not careful.

Speed tier was 135 cleans
Volume tier was 1 and a half pood KB swings. 25, 25, 25  I think I have improved on my form here as well.

First time I did this as a MEBB:135x5 = 65% of max
145x5 = 70% of max
150x5 = 72% of max
155x3 = 75% of max
165x3 = 80% of max
175x3 = 85% of max


Speed Tier
10 sets of 2 reps on the minute for 10 minutes at 95lbs. I don't know if this helped me or not. I just know it didn't hurt. I did learn from Ben and Clayton to explode at different times for different lifts which I had never thought of before.
Volume Tier
3 sets of high reps of S.D.H.P. at 95lbs. I did #21, #20, #20
Yep, that is going to make me sore but I know it was good.

Double-unders and Snatch on DAY 1

Seven rounds of:

35 Double-unders
1 Snatch

RD - 1 = :37  (Double-unders straight through with out a mis)
RD - 2 = 1:01
RD - 3 = 1:14
RD - 4 = 1:07
RD - 5 = 1:18
RD - 6 = 1:29
RD - 7 = 1:05
Total 7:52 with a weight of 135

As I got tired I seemed to make more mistakes on double-unders.  This went pretty smooth.  I picked a low weight on snatch because it is what messed me up so bad last time I did it.

GHD and Sit-ups on day 20

For time:


25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

I did this in 8:01

Did my best to keep pace but took some pauses in GHD at rounds of 20, 15, and 10.  I also could not string all the muscle-ups together in the last two rounds.

MEBB upper body on day 19

I got back from Children's Mercy about 8:00 and worked on bench.  I obviously needed more sleep over the weekend and I obviously need to bench more.

215x3
225x3
225x3
230x1 This took for ever for me to get up, so I walked away.

Speed tier was dumbbell bench at 55lbs

I cashed out with perfect handstand push-ups.

I am way behind on this cycle and will just start over next month.

Tabata Something else on DAY 18

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull-ups = 15+15+15+15+15+15+11+11= 11 (112)
Push-ups = 19+19+19+19+19+19+19+19 = 19 (152)  PR!
Sit-ups = 13+13+13+13+13+13+13+13 = 12 (104)  PR!
Squats = 21+21+21+21+21+21+21+22 =20 (169)  PR!
Total Reps = 537 which is a 23 rep PR

I still can not get my arms straight 15 hours later.  I think having the week as a break actually helped me on this.  I kept loosing my rythim on the pull-ups or I think I could have PRed there also.  Pull-ups were defenatly the hardest.  It was a big help to have Ron keeping time and score.  Thanks man


"Tabata Something Else" on May 2, 2011
Pull-ups = 14+14+14+14+14+14+14+14+14= 14 (112)
Push-ups = 18+18+18+18+18+18+18+18 = 18 (144)
Sit-ups = 12+12+12+12+12+12+12+12 = 12 (96)
Squats = 20+20+20+20+20+20+20+22 =20 (162)
Total Reps = 38 rep PR
"Tabata Something Else" on April 3, 2010
Pull-ups = 14+12+12+11+11+10+10+9=89
Push-ups=18+18+18+15+17+13+17+15=131
Sit-ups=11+12+11+12+12+12+12+12=94
Squats=20+20+20+18+19+19+19+20=156
Total reps=470

MEBB on day 17 + SDHP and Push Press

I have not worked out in a week due to Carver's birth and SCIDs

3x205
3x225
3x245
1x255
1x265
1x275

I kind of guessed on the weight since I have been off the wagon a bit.  Every lift felt solid and strong.  I can do more.

Instead of speed and volume tiers I did a crossfit WOD with Ron because it has been so long since I did one and I wanted to jump back in.

For time:

Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

Round 1: 2:22
Round 2: 1:57
Round 3: 1:50
Round 4: 1:08
Total: 7:18

I was hoping to spend less time on each round since the push press reps droped.  It felt good to get back at it.

MEADOWS: On day 16

20 Muscle ups 25 Ring Lower Downs (through Front Lever)
30 Ring Handstand Push Ups
35 Ring Rows
40 Ring Push ups

5:15
7:16
6:30 I did 9 with out modifying but cheating a bit, did the next 21 with feet up high on a box
1:50
2:48

Arms got tired but I did not get very winded on this one.

Sledge and Towel Pull-ups on day 14

6 rounds
20 sledge hammer left
20 sledge hammer right
10 towel pull-ups

Time 13:43

I had to do a lot of walking from the tires outside to the last power stand where I was tossing the rope over the bar for the pull-ups.

MEBB total body on day 13

Power cleans

275 x 3
315 x 3
335 x 3
355 Fail, Fail
345 Fail

It felt so good at the start that I tried to pick up too much ground at once.  Back is so much better but not well yet.  It used to be if I could move the bar at all I would get the lift.  I lifted the bar a bit each time but at 1 to 2 inches it just felt weak.  I will keep working. I think I will get back.

Speet tiers were cleans at 135

Volume tiers were thrusters at 95 lbs.  15, 16, 20  I don't know why but this was a struggle.  I did take it slow and that was probably it but I am sure I can do more.

Wall climbs, Up-downs, Pass-throughs, Grasshoppers on DAY 12

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1) I used two chairs
10 Grasshoppers (right + left = 1)


I got 8 rounds + all the wall climbs


Did this in the BMS wrestling area. This thing works the shoulders in a big way.  My problem was the up-downs and grasshoppers hurt my back but not long term.  I felt better the next day.

Day 10 no gas just spent

I don't know why but I was so tired, sore and worn out this day.  I took an extra off day and did not feel bad about it at all.

MEBB Upper Body on DAY 9

Bench
5x185
5x205 (I thought, had 80lbs on left and 70lbs on right)
5x205
3x215
3x225
3x230 (only got two)

Bench is embarrassing.  I really like this lift.  I build it up and then walk away over and over.  I need to get back to it.

Speed tiers were ring dips with heavy chain.  Lots of fun.

Volume Tiers were shoulder to head 20, 20, 20, (first 10 were shoulder press last 10 were push press)

Cleans and KB Swings on DAY 8

Five rounds
7 155lb cleans
14 KB swings 1 and a half pood

1:29
4:42
2:50
2:20
2:??



I will say this WOD is harder than it looks.

100m repeats on DAY 7

Sprint 100m rest 90 seconds 10 times.

I did this one at home so sometimes I was running up hill and sometimes down.  I stayed pretty consistent slowest was 15 something (up hill) fastest was 12 something (down hill of course)  I just don't have that extra gear I used to.  I did not even break into the 11's running DOWN hill.  On the bright side, I am in my mid thirties and sprinted 100m ten times and did not pull anything.

MMBB Lower body (Front Squat) on DAY 6

Front Squat

5-205
5-215
5-220
3-225
3-235
3-245

This felt pretty good and I got above what I thought my 90% of max was.  Back had no trouble and felt great.

Speed Tier - Chain box jumps
Only had one chain so I did jump on the second to biggest box. I added rubber plates until the last round when I got up to two 45s and a 25 on the box.

Volume Tier - Body squats 50, 50, 50 straight through with no pauses during the set.

Tabata Double-under on DAY 5

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.


I was very short on time so I quickly did this one.  Best round was 36 most rounds were about 20. I had one round with only 10.  I just kept doing one and dones.  Other than that I was pretty consistent.

400, L-Pull-ups, Back Extensions, Sit-ups on DAY 3

Complete as many rounds in 30 minutes as you can of:

Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

1- 4:18
2- 4:30
3- 4:20
4- 4:28
5- 4:20
6- 4:19
7- 3:41
Seven rounds in 29:52

I ran my 400 pretty easy.  This is where I rested.  Now that I have done it I know I can do it faster.  I cheated on L-pull-ups by crossing my feet and brought eyes under elbows but did not go all the way to the bottom of the pull-up.

MEBB Total Body (deadlift) on DAY 2

Warm up 135, 225

275 x 5
275 x 5
285 x 5
295 x 3
305 x 3
315 x ... stopped to save back

This got me well over 90% but I know I can deadlift way over 320lbs.  I could have lifted the 315 but felt something in my back and put it down.  Did not want to push it as I have been feeling so good.

Speed Tier =  Cleans at 115lbs

Volume Tier = KB swing @ 70lbs - 25, 26, 30

Handstand Push-ups, Chest-to-bar Pull ups, Weighted Lunges on DAY 1

Five rounds for time of:


6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

1- 1:43
2- 2:36
3- 2:53
4- 2:41
5- 2:12
Total:12:05

I did not pay attention and did 25 lunges each time instead of 24.  Lunges were harder than I thought and I was feeling them the next day.

Filthy Fifty

For time: 50 Box jump, 24 inch box (:54)
50 Jumping pull-ups (:49)
50 Kettlebell swings, 1 pood (1:42)
Walking Lunge, 50 steps (1:08)
50 Knees to elbows (2:27)
50 Push press,45 pounds (1:08)
50 Back extensions (1:04)
50 Wall ball shots, 20 pound ball (2:30)
50 Burpees (4:59)
50 Double unders (1:26)

Total = 18:14 (PR 1:39!)

Dec. 16 2010 21:51
April 16, 2010 19:53 = PR by 2:23 + knees to elbows
July 19, 2009 22:15 skipping knees to elbows

The days off before my major WOD have been good.  However, we had a football game rained out so I had to move my workouts around and I only had about two hours to get ready for this workout.  I am very happy with the outcome since I basically showed up and did it on the spot just about.

Crossfit total + (Squat)Clean and Jerk on DAY 24

Squat 320 I did not do this today.  I counted my squat from last week because I did not want to mess my back up again.  I am very confident I can do much more as back improves

Deadlift. 325 This was my biggest question mark for the day.  I have not Deadlifted heavy for over half a year as I have been watching my back.  I actually felt back stretching and straining.  I could do more but I was afraid I would pull it out of place.  I did 315 pretty easy and put on 365 next.  Didn't happen and I just kept taking of 10 pounds and failing until I got to 325.  Pretty sad but I am just setting a base to build from on these two lifts.  Weight will go way up as I gain confidence in back

Clean and Jerk 205 This is about what I hoped for.  Next time I will do this lift first because I just felt like my pop was slow from the Deadlift. 

Shoulder Press 155 (5lb PR)  I am pretty happy about this.  It seems like this lift never improves for me so a PR here is very exciting.  Perhaps, the MEBB is working because this was one of my core lifts this month.

205 Clean and Jerk
320 Squat
325 Deadlift
155 Shoulder Press
1005lb Total Not much for four lifts but I just needed a place to start

5K on DAY 21

My watch only has 8 splits so I know the first splits from memory and don’t remember the others.
:50 ??? for the first 200
Lap 1 1:40
Lap 2 1:41
Lap 3 1:41???
Lap 4 1:43???
Lap 5 1:44
Lap 6 1:47
Lap 7 1:55
Lap 8 2:05
Lap 9 2:00
Lap 10 2:10
Lap 11 2:03
Lap 12 1:41
Total 21:22 on 10/7/11

My target lap time was 1:41 I obviously fell way off the horse at the end. But I did run two minutes faster than last time and ran my second fastest time ever. I will say last time the conditions were horrible. Pretty good this go around except for a strong head wind when I was south bound. I haven’t ran at all like I used to so I am ok with this time.

23:22 on 2/14/11
21:05 on 5/2/10
21:33 on 2/25/10
22:11 on 7/29/09

MEBB shoulder press on DAY 20

Shoulder press 3-3-3-1-1-1

105 -3
115 -3
125 -3
135 -1
140 -1
145 -1

Speed Tier -  165 Bench

Volume Tier - Ring Dips 26, 26, 26  One better than last time on Volume Tier

"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
Post time to comments.
These are squat not power snatches

Rd -1=6:53
Rd -2=9:01
Rd -3=7:53

Total time 23:48

My main goal was to do this right first and fast second.  I did all SQUAT snatches and all L Pull-ups.  The L pull-ups hurt my back a bit so I did cross legs at ankles but I kept the L.  Broke the pull-ups us 7-7-7 and the snatches 11-10.  Did snatches unbroken on first round. I did one round of "Joshie" in July of 2010 and it was faster but I mentally knew I would be done after one round and I did power snatches so I am happy with this time except for 2nd round.

50 yard sprints on DAY 19

Ten rounds of
50 yard sprint
30 seconds rest

All splits were low 7s.  Anywhere from 7.03 to 7.27

I was very strict to not even give myself even one extra second rest.  I was happy to keep times from dropping; I just wish they were faster.  That puts my 40 time in the mid five second range, a full second behind what I once could do.

MEBB Lower Body on DAY 18

Warm up with stretch, bar, 135x5, 225x2
3-265
3-275
3-285
1-295
1-315
1-320

I was not happy with my squat last time on the MEBB DAY 6.  I should have been more patient because it had been so long since I did any squats due to back.  I played around and lowered the bar on my back.  This allowed me to add weight quickly and I was not having any trouble.  I was not sure I went low enough on the 315 rep so I just added 5lbs and did it again.  I know I got low enough but something went wrong on my way back up and I caught my back I dipped back down but still was able to come back and finish the rep.  My back really hurt that day but is about back to normal now, two days later.  I am happy for the quick recovery but I will play it safe for the XF total day and just count the 320 toward my total.  I think my legs are strong enough for more weight but I am not sure my back is there yet.  I plan on doing front squats next month and that should give my back more time to get better as it is less weight.

Speed tiers - Chain Box Jumps
I got two log chains and doubled them over and hung them from a weight belt on my back.  I really had to explode to make the jump up.  Started with the 40" box and did last five rounds on the 46" box.  Fun and useful.

Volume Tiers - Wall-Ball 
Three rounds of 40 with big 20lb balls

Supine Ring Chin-up pull Ups, True Ring Push-ups on DAY 17

Complete 10 Rounds for time:
10 Supine Ring Chin-up Pull-ups
10 True Ring Push-ups

1-:47.?
2-:58.?
3-:59.6
4-1:08.9
5-1:21.88
6-1:29.89
7-1:36.86
8-1:39.18
9-1:34.64
10-1:20.04

Total = 12:55.12

Man, this is a good upper body WOD.  I can still feel it three days later.  I was breathing hard but got rest because of muscle failure on the pull-ups.  I like this one!

Kettle Bell Swings, 40s on DAY 15

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Kettle Bell Swings 1.5 pood
Sprint 40 yards

1 - ?
2 - ?
3 - :34.19
4 - :35.08
5 - :32.94
6 - :30.63
7 - :29.53
8 - :26.50
9 - :23.67
10 - :17.21

I did this in a hurry just befor getting back to work on the float.  I lost a lot of time at the end of each 40 when I had to come back pick up the kettle bell after sprinting past it.  Felt good for such a small WOD

MEBB Total Body on DAY14

Power Clean 3-3-3-1-1-1
Warm up with stretching, short running burst and 95lb Power Cleans
145x3 = 70% of max
155x3 = 75% of max
165x3 = 80% of max
175x1 = 85% of max
185x1 = 90% of max
195x1 = 95% of max
205x1 = 100% of max

I was less concerned about my back today.  I hardly even feel any dull pain or even an ache any more.  I went for 210 and got under it but did not land it and hold it.  I know I can get it but I had other things to get to and I had already done one rep.  I think just getting to 205 after doing nothing like this for five months is an accomplishment.  This is what I did last time:
135x5 = 65% of max

145x5 = 70% of max
150x5 = 72% of max
155x3 = 75% of max
165x3 = 80% of max
175x3 = 85% of max

Speed Tiers: two115lb squat cleans on the minute for ten minutes.  Very easy, I about nocked my teeth out the first time because it was so light and flew up so quicly.   I think this did help my form.  I am working on making the two ships pass eachother with this type of lift.  That analogy seems to be helpful.

Volume Tiers: Three sets of S.D.H.P. My reps were 25, 25, 25 which is an improvement from DAY 2(21, 20, 20)

Wallball, Toes to Bar Box Jumps on DAY 13

Complete as many rounds as possible in 15 minutes of:

10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

I got 9 rounds with 45 seconds left.

Just not feeling it this morning.  Stayed up till 10 last night building a float and did not get supper.  Up early today to get the WOD in since I coach games tonight.  A good goal next time would be 10+ I know this can be done.

400, Thrusters, Pull-ups on DAY 11

Four rounds for time of:

Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

3:29
3:47
3:43
3:38
Total = 14:38

I wanted to keep them all under 4 minutes so I was glad I did but I was more happy to bring my time down each time on the last three.  I did all unbroken but my running was pretty slow.  I need to speed up with this next time.

MEBB Upper Body on day 10

ME (Upper Body - Shoulder Press)(introductory Reps)5-5-5-3-3-3
5-95lbs = 62%
5-115lbs = 75%
5-120lbs = 80%
3-130lbs = 85%
3-135lbs = 90%]
3-135lbs = 90% (I only got 2 and a half reps)

Speed Tiers - 155lbs for bench press 2 reps a minute on the minute for ten minutes
I don't know if the speed tiers are helping me or not.  I guess I will find out if I am more explosive in a month or so on some of the lifts

Volume Tiers - I did three sets of 25 ring push-ups with my feet on the box so I could go deep.  Very good burn.

Cashed out with incline sit-ups

Cleans and Bar facing Burpees on Day 9

15-12-9-6-3 reps for time of:
135 pound Power Clean
Bar-facing Burpees
2:09
2:33
2:01
1:18
:31
Total = 8:35

This thing was harder than I thought it would be.  I just had to keep pushing through.  It was a mental battle and I don't think I achieved an overwhelming victory.

100m, 80, 60, 40 on DAY 7

Two rounds of:
Sprint 100 yards

Rest 45 seconds
Sprint 80 yards
Rest 30 seconds
Sprint 60 yards
Rest 15 seconds
Sprint 40 yards
Rest 60 seconds

I do not have times for the sprints.  I was more concerned making sure I got the rest time right.  This was a quick little burner which I welcomed because I was sore everywhere.  I cashed out with an easy mile.

Back Squat, High Box jumps, Tabata Bottom to Bottom Squats on DAY 6

ME (Lower Body –BS)(introductory Reps) 5-5-5-3-3-3
225
245
265
285
285
285x1

Did not feel very strong this morning, but then again, I have not done any squats in many months.  I did try to warm up but I think I should have done it a little more.  I stopped adding weight at 285 because I was having a hard time getting low enough.  The last set felt rong from the begenning, back had a twinge and I didn't even go all the way down.  I just quit and put it on the rack.  I do not think I did any damage at all which is a good thing.

Speed Tiers – High box jumps

I picked the tallest box we have and did not have any trouble with this except I hit my hand on the lip of the box and cut it open but no big deal.

Volume Tiers - 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!

I did 16 reps on the first round and 15 on all the others.  I will be sore from this.  I did notice that my back looked in line and even on this movement which is a big impovement.

Heavy Curls - Supline Ring Pull-ups, Double Unders - Abbs on DAY 5

I started with isolation curls which were fun since I haven't done them for ever.  My sets were 5-5-5-3-3-3 and I did:  40-45-50-55-55-55

Then I did my Crossfit WOD:
Complete 4 rounds for time:

Max Rep Supine Ring Pull Ups
21 Double Unders

Rd 1= 1:33 with 21 SRPU
Rd 2= 1:40 with 10 SRPU
Rd 3= 1:59 with 11 SRPU
Rd 4= 1:46 with 11 SRPU
Total time was 7:00

I got mad at my self for letting go too early on the second round and decided I had to do more than that on the last too rounds.  This was a good one.  I think the curls before affected me a bit but I am fine with that.  Fun little wod.  Took a little getting used to using swing rings as apposed to a solid bar.

I cashed out with 20 back extensions and incline sit-ups and leg raises from the rings and dip station.

Double-unders, 200 on DAY 3

21 double-unders
run 200m

2:04
2:41
2:50
3:39(rope got stuck in weight vest)
2:46
Total time 13:51

This felt pretty good.  I decided to attack it with the vest.  I did fine but the vest didn't.  The weights in the back ripped out and were hanging for the last two rounds.  I had to hold them as I ran.  Actually, running with this thing was no fun.  I felt like I had triple D boobs and no bra.  The vest is just two big for me.  It says one size fits all but it should say one size fits fat.

Total Body - PC on DAY 2

Power Clean 5-5-5-3-3-3

Speed Tier with Snatch Pulls

Volume Tier with Sumo Deadlift High Pulls

Power Clean:
Well I did not know where to start as that my back was messed up for so long and I did not do this lift.  My old max was around 210 and I figure I have lost a little.  So I picked 205 to go off.  Ben and Clayton said 90% was probably to high to shoot for with these reps but I wasn't going to anyway.  I tiptoed into this like I have everything else with my back recovery.  I had the guys give me lots of pointers on my form and I think I did improve in this area.  This is how I ended up:
135x5 = 65% of max
145x5 = 70% of max
150x5 = 72% of max
155x3 = 75% of max
165x3 = 80% of max
175x3 = 85% of max

Speed Tier
10 sets of 2 reps on the minute for 10 minutes at 95lbs.  I don't know if this helped me or not.  I just know it didn't hurt.  I did learn from Ben and Clayton to explode at different times for different lifts which I had never thought of before.

Volume Tier
3 sets of high reps of S.D.H.P. at 95lbs.  I did #21, #20, #20
Yep, that is going to make me sore but I know it was good.

Feels like a pretty good start and back is great!

Dirty Dozen on DAY 1

For time:

25 Walking lunge steps - :25
20 Pull-ups- :26
50 Box jumps, 20 inch box - ?
20 Double-unders - ?
25 Ring dips - :58
20 Knees to elbows - 1:00
30 Kettlebell swings, 2 pood 1:43
30 Sit-ups - :51
20 Hang squat cleans, 35 pound dumbbells - 1:24
25 Back extensions - :42
30 Wall ball shots, 20 pound ball - 1:27
3 Rope climb ascents - 1:28

Total time - 12:37

That is 1:30 behind my PR but I think I know why.  At 5:35 I had everything set up about to start and Jenni called.  The all kids were crying in the background and she was at wits end.  She asked me if I could just please come home.  So I didn't get to do the WOD.  At 8:15 the kids had been fed and put to bed and I went back into town.  It was the first day of my new plan and I didn't want to skip it.  I started my workout tired and on a full stomach which is not a good combination.

Thrusters

3, 3, 3, 3, 3, 3, 3:

95
115
135
155
165
175
185

This was the same game plan as the front squats the other day.  Start very light and tip-to into it.  I felt my back just a bit when I was done and in the football game I coached last night.  But I feel fine today so no damage done. 

"Meadows"

For time: 20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups (My sub was 35 normal Handstand Push-ups, I did 5 extra on accadent)
35 Ring rows
40 Ring push-ups

2:??
3:??
4:??
5:48
2:24
2:16

Total - 20:49

Not as bad as I thought but if I did Ring Handstand Push Ups I would still be in the WOD.

My New Attack Plan

I have been doing some thinking after my back injury.  I think I hurt my back trying to fly thought lifts and failing to do them properly.  My conditioning was at a spot where I could keep hammering away when my body normally would have made  me stop.  I think this is where I got hurt a few times.  Also, I would like a little more lean muscle mass.  I want to go back to the V look in my shoulders that I have not had forever.  I can stay pretty lean with main page only but I want to build on that. My last reason for trying this is I think I am starting to level out with some WOD's and Clayton swears this will bring my time down.  My last Fran time was a sub 2:50 and I wand to know I can get a sub 2:40 next time I hit it.  If I don't do something where I believe I can do it, it wont happen.  I am going to incorporate some Max Effort Black Box training into my main page workouts.  The only problem is my back.  I can not do some of the lifts right now like MEBB prescribes at 90% of my max.  So to compensate for this I am going to go all the way back to my old weight lifting coach's "Big Day" lifts and mix the two a little.  I know the "Big Day Workouts" work because our little school back home turns out weightlifting state champs every year.  In fact my little brother was a state champ last year in the bench and runner up in the squat the year before.  He would have won in the squat this year had he not had a major knee surgery from a football injury.  Anyway, I am going to go off of a 24 day schedule set up by MEBB.  I plan on doing it each month.  I will always start on the 15 and end on the 14 of the next month.  I plan on using the days at the end of the month to do the crossfit total + squat clean and jerk on one day and one of four favorite WODs (Fran, Fight Gone Bad, Filthy Fifty, and Linda) on another day.  I will do every one of these WODs in a four month cycle.  So, if I like the results and stay on is schedule I will do each of my favorite WODS three times in the course of a year.  As much as passable I will do more gymnastic movement WODs before MEBB days and  place an emphasis on monostructural metabolic efforts, running cycling, swimming on days following a MEBB workout. I plan on it looking like this.

DAY 1 - CrossFit workout (XF)
DAY 2 - ME (Total Body-PC) (introductory reps)5-5-5-3-3-3
DAY 3 - CrossFit workout (XF)
DAY 4 - REST
DAY 5 - CrossFit workout (XF)
DAY 6 - ME (Lower Body-BS) (introductory reps)5-5-5-3-3-3
DAY 7 - CrossFit workout (XF)
DAY 8 - REST
DAY 9 - CrossFit workout (XF)
DAY 10 - ME (Upper Body-SP) (introductory reps)5-5-5-3-3-3
DAY 11 - CrossFit workout (XF)
DAY 12 - REST
DAY 13 - CrossFit workout (XF)
DAY 14 - ME (Total Body-PC) 3-3-3-1-1-1
DAY 15 - CrossFit workout (XF)
DAY 16 - REST
DAY 17 - CrossFit workout (XF)
DAY 18 - ME (Lower Body-BS) (introductory reps)3-3-3-1-1-1
DAY 19 - CrossFit workout (XF)
DAY 20 - REST
DAY 21 - CrossFit workout (XF)
DAY 22 - ME (Upper Body SP) (introductory reps)3-3-3-1-1-1
DAY 23 - CrossFit workout (XF)
DAY 24 - REST
DAY 25 - REST
DAY 26 - CrossFit Total + Squat clean and Jerk
DAY 27 - REST
DAY 28 - REST (unless it is Febuary where I will squeeze in a Fab 4 WOD)
DAY 29 - REST or one of the Fab 4 WODs (depending on how days are in the month)
DAY 30 - One of the Fab 4 WODs or REST(depending on how days are in the month)
DAY 31 - REST if I have 31 days in the month cycle

On MEBB days I plan to add a few lifts from the BIG DAY workouts or incorporate them in to MEBB Speed and Volume Tiers:

Speed Tiers

These are sub-maximal loads (50% of 1RM) executed at maximal velocities. Examples of this would be 10 sets of 2 reps with 50% of the 1 RM squat with 1:00 of rest. Another would be a Hurdle hop or high box jump. Westside barbell founder Louis Simmons has train a number of sprinters with the concurrent method and speed tier work is an important element in their training plan.

Volume Tiers

Volume Tiers add dimension to muscle fiber, thickens connective tissue and increases capillary density. Volume Tiers are high-repetition sets reaching close to if not to muscle failure. Think bodybuilders. For the upper body, an athlete could perform 3 sets of 20 reps of suspended push-ups. Bilateral Lower Body Tiers are balanced with unilateral lunge patterns in the Volume Tier. Total body volume work is best accomplished with complexes using barbells or dumbbells.

The advanced template concurrently trains Power,Speed and Muscle density components. The order is Effort Tier, Speed Tier and finally the Volume Tier.

Well I don't know how this will go.  If I don't like it, I can go back to main page.  But at least I will learn in the process.  I am sure I will tweek this kind of stuff until I die.

Pull-ups, Front Squat, Plate Pushes

I missed a few days and played a little catch up:

Pull-ups 3, 3, 3, 3, 3:
45
55
65
75
80
This is a little off my PR but I know I am on my back

Front Squats: 3, 3, 3, 3, 3:
45(bar)
95
145
185
205
225
I am very happy about this as it is my first lift on my back for a long time.  This was in the morning a day after a long trip in the jeep and I had NO PAIN.  I am now going to start doing some of these lifts again

I stayed around while Ron did a WOD and did plate pushes.  I did one down and back on the minute for ten minutes.  It was a good way to get heart rate up a bit after the other lifts.

Push Press, Jumping alternating Lunge

Eight rounds for max reps of:


75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Push Press - Jumping alternating Lunge
20                12
16                10
16                12
16                12
16                12
16                10
16                12
16                13

Total:
128              93

Had to guess a little on time as I could not look at my watch while doing PP.  I went over a little on the first round.  My goal was to hit PP hard every time as that it is a weakness.  Now I have a good base line to improve on next time.

Cleans, Burpees

Five rounds of:

3 Cleans (subbed 6 two pood KB swings to save back)
20 Burpees

1:12
1:45
2:05
1:51
1:44

Total 8:39

Thought about trying the cleans but with all the time I am going to spend on a plane sitting I did not want to chance it. This is a good one to wake up to.  Thanks for meeting me Ron.

Wall Ball, Rope Climb

Complete as many rounds as possible in 10 minutes of:

15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

I did 10 rounds with 9 seconds left over:
:49?
:53?
:53
:56
:59
:59
1:05
1:12
1:06
:53

Heart rate was 170 about 45 seconds after the WOD was over.  I wore the wrong shoes for the rope.  I don't think it slowed me down.  It just made it harder to climb. Back did well.  I am starting to feel like a new man again.

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

Three rounds in 10:05

I have taken most of the week off and thought this would be a good one to come back on.  In the third round I was starting to feel my back on the double-unders and box jumps so I just stopped.  I know I could have finished it but I have done that before and been out for a week after.  So I am on a slow road back.  I was on pace to PR as my old time was 19:08 for five rounds.  I am not going to look back with regret because I am up and walking around like a normal person today with virtually no pain.

Shoulder Press

5-5-5-5-5

95
105
115
120
125


In June of 2010 I did this:
95
105
115
125
125

I am pretty close to what I did last time when I was not fighting a back injury so I feel ok with this.  On an up note I was sitting on the couch last night and my lower back just crunched in about 3 places all very close to together where my back meets my pelvis.  I have had no static nerve pain since and all other pain has been much much less intense.  I am hoping that I will be back in full swing soon.

Muscle-ups, Squats

Three rounds for time of:

12 Muscle-ups
75 Squats

Time 13:24

I did this one on the Farm.  I had trouble with muscle-ups.  I wish my rings were higher as I was having a hard time getting in the proper position to swing up into the dip position.  Also, I did not have tape on rings and when they got sweaty they became slick.  I had to the muscle-ups one at a time.  Legs held up were sore the next few days because I have not been working them very hard with my back issues.

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Well I did not give Bradley the respect it deserves.  First of all I messed it up and did pull-ups, 100, Burpees so I only ran half as much as I should have.  This was just another mistake because I tried to do the WOD off memory.  However,  this thing was real hard.  I went too fast on the first round and was actually seeing stars and by the second round things started to look foggy.  I did slow down but I finished and finished hard.  I thought I would drop on this one.

1:00
1:10
1:22
1:25
1:51
2:04
1:50
1:50
1:55
1:37

Gator

Eight rounds for time of:
185 pound Front squat, 5 reps  (subbed 95lb step-ups holding the bat like I would in front squat)
26 Ring push-ups

1:21
2:19
3:28
2:02
3:00
2:57
2:51
2:47

Total = 20:53
2  First time to do the Gator WOD and my chest is still tired.  I subbed the step ups because I am still babying my back and will keep babying it for a while.

Sledge, Knees to Elbows, Plate push, Rope Climb

Five rounds for time of:
Sledge Hammer Strikes (20)
Knees to Elbows (20)
45lb plate push 120 ft)
Rope climb

2:51
3:05
3:17
3:16
3:05

15:33

I think the time is right I did it off of memory.  The plate pushes were harder than I thought.

Supline ring pull-ups, weighted push-ips

I messed my back up again so I am slowly working back to normal crossfit workouts.  My plan is to do a WOD that does not involve much of my back and then cash out with a back exercise.  I also have started running every morning to loosen my back up so I can moove through out the day.  So this is what I did yesterday:

1.5 mile jog before school

WOD:
As many rounds possible in 10 minutes
10 weighted supline ring pull-ups at 25lbs
10 weighted push-ups 45lbs

I was two push-ups away from a complete 7 rounds

Cashed out with perfect KB swings in sets of 10 with 35lbs, 45lbs, 55lbs

LOOK!  I found the missing link between Ben and the apes!

Muscle ups, Deadlift, GHD, Sprint

5 muscle ups

245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Note: Muscle ups were off a bouncing tree branch,  Deadlift was with a bar with broken spools on the ends, GHD was with feet in fence and back over an empty feed sack on a bail of hay on edge where I made my head touch the ground (which was a little more bend than normal), accidental ran meters instead of yards.

Time 15:24

I messed my back up on this thing pretty bad.  I may have to change some stuff with how I workout until I am back to 100%.

Squat Clean and Jerk, Muscle-ups

Three rounds, 12-9- and 6 reps, for time of:

135 pound Squat clean and jerk  (I started off with Squat cleans and switched over to just cleans due to some well meaning but confused advice.  It is OK Ron, my legs are not complaining)
Muscle-up

Time was 9:31

I just tried to keep pumping on this one.  I think it was a good start to build on next time.  I like stuff with the jerk in it.

3 800s

Three rounds for time of:

Run 800 meters
Rest 2 minutes


January 2011-
2:29 (5 second PR for the last 14 years)
4:00
3:26

this time-
2:54
2:56
2:58

I knew with my back setback I would not break 2:29 and last time I was really upset with my times on the last two 800s so this time my goal was to stay consistant and under three.  I made a mental blunder and had 10 seconds too much rest before my second 8:00 but all in all I can live with this preformance.

"Jackie"

1000 meter row (100 SDHP)
45 pound Thruster, 50 reps
30 pull-ups

Nov 27, 2010 = 5:37

May 06, 2011 = 4:40

This time = 4:11 (19 second PR)

All unbroken with a couple short pauses on the thrusters but I blasted through it pretty hard. Back did great.  I finished and did the following with the twenty lb vest on:

33 SDHP
45 pound Thruster, 16 reps
10 pull-ups

My time on this was about 2:30

Weighted dips

3-2-2-2-1-1-1-1-1 reps


25
35
45
55
65
75
85
95
110

I have never done weighted dips before and had no idea wher to start or how much I could do. I actually added things up wrong on the last rep. I was planning on 105 but did 110 instead but I don't think I could do much more.

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-17:59

Took a few steps backwards with the snatches on my back. I was doing so much better. That is two for two on this lift and my back. I may be done with it.

Overhead Squat, Double-unders

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders


Time - 5:45


I had trouble with the doubleunders for some reason on this WOD.

Pull-ups, 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.

12:06(7:31PR)
Aug 26, 2010 = Time 19:37

Big PR but some of this is due to my weight.  I got sick a few days ago and droped under 168.  The handstand push-ups were not nose to floor, but they weren't last time eather.  This time they were eather forhead to floor or top of head to floor when I was getting tired.  I want to do this part better next time.  Pull-ups were strict like last time but on a bar not an I beem like last time.

800, Clean & Jerk

For time:
Run 800 meters
Clean and Jerk, 30 reps (With back I subbed burpees)
Run 800 meters


Time: 9:55


I did this one at the lake and thought two laps was an 800 but after checking it, I found out it was more like 1000 meters.  So my time was not as bad as I thought. 

"Nate"

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

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

I got 18 rounds which is PR by 2.  Ron was cheering me on that morning and that is what I needed. 

Double-unders, wallball 2-fer-1s

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

I just don't remember my time on this one.  I do remember that I had timing trouble with the two for ones.  I would usually only do about 5-7  at a time.

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

9:20
11:42
14:59

36:03

It has been a very long time since I posted.  All I remember is that the squat cleans killed me but I think my form did improve.  They did not hurt my back but I did feel some pain on the pull-ups.

"Nancy"

5 rounds for time of: 400 meter run

95 pound Overhead squat, 15 reps

2:25
2:36
2:37
2:43
2:41
Time 13:04 (39 sec. PR)
Nov. 12 2010 = Time - 13:43
July 15 2009 = Time14:47

This is a good PR although I think I may be running a little far when I do stuff at the Farm and the 13:43 time was on the farm.  I would like to do each split under 2:30 and Then I will be a sub 12:30.  Something to shoot for.  Leg did better than I thought it would.  With my back, I am having trouble extending my left leg sometimes.  But I warmed up pretty well and it did not seem to matter.  I did hit a handle bar the when I went to rack the weight the first time and nearly dumped it but didn't.  With the location of the pull-up handles I did have to rack it kind of slow but that wasn't a big factor.  Happy with the PR and slow back improvement.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

21 Thrusters = 36:45
21 Pull-ups = 24:16
1:00.6
15 Thrusters = 39:00
15 Pull-ups = 21:42
1:00.44
9 Thrusters = 28.98
9 Pullups = 17.14
2:47.14  = BIG PR!

Jan. 6 2011:
1:06.76 Rd 1
1:07.72 Rd 2
:45.94 Rd 3
Time 3:00


Sept. 10, 2010 =3:29
May 26, 2010 = 4:59
Jan. 10, 2010 = 5:49

WOW!  I can't believe I got that time.  My back has been messed up and I have been limping along for a little while.  I think this actually helped me some because I have taken a little time off and my body felt pretty charged today.  I also put a step up to the pull-up bar and moved the thruster bar over which took out a few steps and saved me some time that way.  To get faster I need to speed up my second round of thrusters and I lost my kip and hung on the bar a little bit before doing my last pull-up which cost me at least a couple of seconds.  Big day very happy with outcome.  Also, Ron is really breaking through he took off another :50 or so.  Great job man!

Deadlift, Squats, Push-press

For time:

225 pound Deadlift, 21 reps (Subbed 11 muscle-ups and 10 pull-ups)
50 Squats
135 pound Push press, 21 reps (Subbed handstand push-ups)
225 pound Deadlift, 15 reps9 Subbed 8 muscle-ups and 7 pull-ups)
50 Squats
135 pound Push press, 15 reps (Subbed handstand push-ups)
225 pound Deadlift, 9 reps (Subbed 5 muscle-ups and 5 Pull-ups)
50 Squats
135 pound Push press, 9 reps (Subbed handstand push-ups)

5:09
4:58
3:32
Total time = 13.41
I did this one on the farm after the ride to Kansas really messed my back up.  I got out of the car limping and was in pain for the next 18 hours.  That is why I had to sub so much.  However, my back did loosen up after the WOD.

Rope, Climb, Ring Dips, Wall ball

Complete as many rounds as possible in 15 minutes of:

15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

I got 7 rounds + Rope Climb and all the ring dips.  Finished 8 in 15:54

Went like this:
1:15
1:30
1:52
2:18
2:50
2:17
2:08
1:40


Just not feeling it with my back.  It was talking to on the rope where I thought it would be fine.  However, I have really improved in the last few days.

SDHP, Burpees ground -to-overhead, toes to bar, lunge, sprint

For time:
Row 20 calories (SDHP)
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint



Time 15:54
 
The round of 40 sucked.  I started at the two minute mark and did not finish until eight something.  I did not help that I dropped a weight on my foot and filled my sock with blood.

Pull-ups, KB Swings, Double-unders, Overhead Squat

For time:

100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Time 23:40

This one is a good shoulder workout.  I started with sore arms especially my right one and that affected my pull-ups.  The entire WOD was just a mental battle.  I have been taking it easy with my back and lost a little ground.  Now I am playing catchup a bit.

Bayless med ball situps, Walking on Hands, Running backwards, Sledge Hammers

7 rounds for time of:
 5 Bayless med ball sit-ups
Walking on hands 40 ft
Running backwards 40ft
10 sledge hammer Left
10 sledge hammer Right

1:37
1:44
1:43
1:57(fell down on hands)
1:53(fell again)
1:51(fell again)
1:44

Total- 12:32

After the chiropractor I think I am improving.  I don't want to take any steps backwards So I skipped yesterday's WOD and made up my own today.  The only thing I kept from the main page was the 7 rounds the rest was just off the top of my head with the idea to take it easy on my back.  I don't think I did any damage and I am going back to the chiropractor today.  Hopefully, I will be 100% again soon.

Pull-ups and Brupees

For time:

50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Time - 28:57

I should have gamed this a little more.  I did the first round of Pull-ups and burpees unbroken and paid for it for the rest of the WOD.  This thing really hurt.  I hurt from fatigue and the burpees kept shooting pain in my back when I would get up.  Anyway, I am glad I did it and I am glad it is behind me.

"Amanda"

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

6:14
1:13
2.43

Total time = 13:11

The English teacher in me is not happy.  This seems unclear.  It is three rounds with the 1st being 9, 2nd being 7 and 3rd being 5 or is it three rounds with 9,7, 5 being one round?  We did not know.  I started thinking it was the longer one.  After first round I thought it was the shorter workout but now that I look back I think it is the longer one again.  Anyway, this is what I did and my back is driving me crazy.

Double unders, Tire slams, Toes to bar, 400

3 Rounds

40 double unders
20 RT side tire slams
20 LT side tire slams
10 Toes to bar
Run 400m
Time 14:15

We skipped the snatch WOD due to our messed up backs and did this one instead.  I have actually made an appointment to the chiropractor.

Deadlift and box jump

21-15-9 reps for time of:

315 pound Deadlift
30" Box jump

Back is really messed up I did 315 six times and decided to drop to 225.  I hate to scale down but I was afraid I would make things worse.  Finished in 11:42

Run, Handstand push-ups, Row (SDHP)

Run 1000 meters

30 Handstand push-ups
Row 1000 meters (subbed SDHP)

Time 8:30

The 100 SDHP were harder than I thought they would be.  I had to make myself do them unbroken and I did not think that would be the struggle it was.

Chest to Bar Pull-ups, L-sit hold

Complete as many rounds as possible in 15 minutes of:

15 Chest to bar pull-ups
30 second Ring L-sit hold

I got seven rounds + 8 Chest to bar pull-ups

This is a PR by the 8 pull-ups

Swim and Push-ups

Five rounds for time of:

Swim 50 meters
25 Push-ups

I did this one at state and don't remember the time.  I think it was 12 something.  I do remember being very dizzy on this one.

Mile

Run 1 mile

I lost my time which is probably a good thing.  It was 6:20 something.  I wanted it to be in the five something range but I was having trouble getting my left let to stride out without shooting pain through my body. 
Also, my legs were heavy from all the body squats the day before.

"Wilmot"

Six rounds for time of: 50 Squats
25 Ring dips

1:52
2:19
2:44
2:43
2:16

Total time of only five rounds: 11:56

I did this when at home after the state meet.  Pretty tired but did it anyway.  I messed it up and only did five rounds instead of six.  Just a dumb mistake. 

Weighted pull-ups

2-2-2-2-2-2-2 reps

25
50
60
70
80
85
90

I did not feel like I did much on this one so I cashed out with as many reps as possible of pull-ups.  I got 53 so I was a little more tired than I thought.

Thrusters

Thruster 2-2-2-2-2-2-2


I lost my paper but I think it was:


135 (warm up)
145
155
165
175
185
195
205

Deadlift, Push press

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps


Been so long since I posted.  I don't remember but I know it wasn't good.  Pretty sure I did six rounds and went out some where on seventh.  I know Ron kicked my butt on this one.  Good job Ron. 

Deadlift, Push press

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps


Been so long since I posted.  I don't remember but I know it wasn't good.  Pretty sure I did six rounds and went out some where on seventh.  I know Ron kicked my butt on this one.  Good job Ron. 

Front squat, Handstand walk, Glute-ham sit-ups

Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet


I am way behind on post.  I think my time was 9:39.  Pretty strong at these exercises so I got a time I was happy with. 

400, Muscle-ups

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
7 Muscle-ups

I got six rounds + 100m and finished the 7th round in 23:33

Rd 1 = 3:18 (I acadently ran a little too far and was not ready for the shaky arms of the goal post)
Rd 2 = 2:54
Rd 3 = 2:59
Rd 4 = 3:00
Rd 5 = 3:13
Rd 6 = 3:27

Chest to bar Pull-ups, Wall Ball, Kettlebell swings

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

I did 14 rounds + 5 chest to bar Pull-ups.  Finished 15 rounds in 21:20

Wow, this one started out pretty easy but by around 14 or 15 minute into it I was having trouble getting enough oxygen.  Very good workout but I did more than keep me in shape today.  My back has been getting worse and worse and on Sunday I was having trouble getting up from the sitting position.  I had a bad limp and people at church were asking me what was wrong.  Could hardly tie my shoes and when I did pain would just shoot down my leg.  Anyway, when the WOD was over I collapsed, sucked air checked pulse got up and collapsed again over by the open garage door.  Stayed there for a while and slowly got up.  While I was getting up I was on knees and elbows.  I distinctly felt a very sudden shift in my back much higher than my pain was, almost in the middle of my back.  I did not know if it was a good thing or a bad one at the time.  Well I have not had hardly any pain since so it was a pretty good thing.  I still have memory pain or ghost pain but I bet even that goes away in a little while.  Tough WOD, great results!

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
2:52
2:38
3:44
2:38

Total: 11:53

I did the Griff WOD on Feb. 11, 2010 at 14:11 but it was my first WOD after my wreck so I was very stiff and did not loosen up until the end.  So this is really not that big a PR.  I noticed my legs were pretty dead on the second 800 from running backwards on the 400 before.  This is where need to get faster.

Front Squat

3-3-3-3-3 reps


Warmed up with 135 and 165
1-9-11  5-9-11
195        205
205        225
225        235
245        245
255        260(5lb PR)

I tried for 275 but did not get it.  Still I PRed today and it felt very light when I did.  Pretty good for some sore legs.

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats
Burpees

Time 4:52

I did not have much spring on the Burpees after the overhead squats.  But it was a fun little WOD

Ring rows, bench press, back squat

Five rounds for time of:

15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Time 30:46

I sucked on this thing.  The first round was a little under 3 minutes the rest were very slow. After the first round I broke up the bench 8-7 and went 5-5-5 on the last two or three rounds of squat.  No gas today.  I am in the middle of an I.F. and did the WOD in the morning which has never gone well for me.  Pretty disappointed on my results but I have to agree with Clayton that being deep into a fast affected my performance.  This is the first time I have worked out in a fast.  I could have done it after school but there is no track practice today and I miss my wife and kids after a very crazy week.  Today, seeing my family after school was more important than this WOD.

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Time 4:30 (1:07 PR)

In November of 2010 I wrote this about Jackie

Time = 5:37
Blasted through all the S.D.H.P.'s in about 2 minutes. Broke up the Thrusters25-25 and pull-ups 16-14 using the butterfly kip. Lungs were actually in pain at end and I rested on the floor for a long time afterward.

Today I did the whole thing unbroken.  I did rest on the floor for a little while but not really in pain or anything like that.  I feel pretty good about this, but I think I can do it even faster next time.

"Moore"

Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

I got 7 rounds and my Handstand Push-ups were as follows:

15
16
13
14
4(had gas, just fell to my feet)
10
11

I know I could have done more handstand push-ups.  My hands just spread out too wide.  I was ticked about falling but it did give me the time to finish 7 full rounds.  I need to run faster next time.

Thrusters, Chest to bar Pull-ups

Complete as many reps as possible in 7 minutes of the following rep scheme:

100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

I finished the round of 15 reps with a few seconds to spare.  I would like to get this far pulse 18 Thrusters next time.  I just did not know how to play this one.  Good quick WOD.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps


3-20-10  5-1-11
275          295 (+20)
285          315 (+30)
295          335 (+40)
315          345 (+30)
325          365 (+40)
345          375 (+30)
365          390 (+25)

All time deadlift PR was 385 so I am pleased.  400 is getting closer and closer.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Pull-ups = 14+14+14+14+14+14+14+14+14= 14 (112)
Push-ups = 18+18+18+18+18+18+18+18 = 18 (144)
Sit-ups = 12+12+12+12+12+12+12+12 = 12 (96)
Squats = 20+20+20+20+20+20+20+22 =20 (162)

Total Reps = 38 rep PR

My goal was to look at what I did last year and use that to stay consistant with each excercise.  Worked well.  I pushed it pretty hard on the pull-ups and the push-ups were hard also.  Next time I know I can do more sit-ups and Squats.  I just added a couple squats at the end to prove to myself I can do more next time.  My old PR is 476 so not a bad PR today.

"Tabata Something Else" on April 3, 2010
Pull-ups = 14+12+12+11+11+10+10+9=89
Push-ups=18+18+18+15+17+13+17+15=131
Sit-ups=11+12+11+12+12+12+12+12=94
Squats=20+20+20+18+19+19+19+20=156
Total reps=470

Dirty Dozen

For time:


25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Time 11:07

I wished I were about 8 seconds faster on this one.  I broke up the ring dips and the KB Swings but everything else was unbroken.

Row 2K

Time = 4:04

I thought I had done the 2K Row before but it was a 5K.  That was in January of 2010 and it took me 29:40.  I really think I can cut that in half.  I did the entire 200 unbroken.  I would like to do this in under four minutes next time.  This was just the WOD I needed.

Power Clean, Toes to Bar, Wall ball

Complete as many rounds and reps in 20 minutes of:

145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

I did 10 full rounds in 19:30 and stopped there.  I don't think I am back to 100% where I thought I was before I started the WOD.  My goal was 10 and it about killed me getting it.  I should have started the 11th round but I collapsed instead.  It was good to watch Ron the day before because I took note and pushed hard on the 7th and 8th round and really focused on wall-ball with the new ball.  I know that helped.

Snatch

135
140(F)
140
140
145
145(F)
145
145
150(F)
150
155(Failed a bunch of times)
155
160(F)
160(F)

I really wanted a new PR on this but it was not to be.  Had trouble today probably because I am still a little sick.  I think I may have injured my back just a little when I was going for 160 but nothing like I used to. 

100s, Push-ups, Sit-ups, Back Extensions

Three rounds for time of:

Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Time - 6:09

Sore, stiff, aching, and slow.  I know this is not a very good time.  Just surviving today.  I hate to admit it, I just don't feel very good.  I am worn slick and about all my muscles are hurting from this weeks WOD's.  Yesterday did more to me than I thought it would.  I am very very tired, On top of that, I have had a small headache and felt like throwing up off and on today.  I do feel better now after the WOD.  I better beat this time next time.  Did not run fast and broke things that should have been unbroken.  Did Back extensions in an old tractor tire that I propped up on a block to make it high enough.  I feel like someone needs to prop me up today.

"Hammer"

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Rd 1 = 1:49
Rd 2 = 1:52
Rd 3 = 1:46
Rd 4 = 1:42
Rd 5 = 1:58

Total = 9:10

Total time with breaks 15:09

Wow, harder than I thought it would be.  Pull-ups hurt because I am still very sore from all the burn outs day before yesterday.  90 seconds rest flew by and felt like 30.  The "Hammer" fell on me on the break after round four.  My goal was to stay under two minutes and I did not know if it was going to happen or not.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Bench (175lbs) = 20, 14, 11, 10*, 8 = 63 (PR by 1*)
Pull-ups = 50, 46, 40, 32, 35 = 203 (Pr by 26!)
*Ron pushed the bar forward which helped me get it around the peg on the last rep

I am disappointed with the bench.  I had been working on my bench a lot until track got into full swing.  I have not been able to do anything extra for the last three or four weeks and my bench is probably slipping again.  I need to get back to work.  However, pretty happy with the pull-ups except for the first round.  I had the number 50 in my head and just got off the bar when I hit it.  As soon as I let go I thought "that was stupid; I could have done more."  I was getting tired but I was really not close to failure.  But other than that,  I seem to have the butterfly kip down and was in a real good grove on all the sets except for the fourth.  I was also happy to do over 200 pull-ups without tape and not lose hide on my hands or blister.

Dec. 12 2010
Bench 20, 14, 11, 9, 8 = 62
Pull-ups 46, 34, 35, 31, 31 = 177

Jan. 14, 2010
Bench 20, 13, 12, 9, 7 = 61
Pull-ups 40, 26, 30, 25, 23 = 144

July 25, 2009
Bench 15, 10, 8, 7, 7 = 47
Pull-ups 30, 21, 21, 21, 22 = 115

400m Walking Lunge

In Aug. of 2010 I posted:
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.

This time I got 9:35(1:20 PR)
Felt pretty much the same this time.  Just hit the track and went at it.  I did not time my first 200, I wish I had.  In fact, Ron had to help me on my time because I had gone for a few minutes before I relized I had not hit the button.  I start my watch excactly at 3:00 in. When I finished, it said 6:35 which makes 9:35 and is a big PR.  I am sure I pushed it pretty hard because we were at the JFK before a track meet and I did not want to rest in front of the kids.  Thanks for talking me into this Ron.  It was a good idea. 

Bar-facing burpees, Overhead Squat, Muscle-ups

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

I got 1 round + 7 Bar-facing Brupees

As soon as I saw this one I thought it would be hard but it was one designed for me.  I have improved on burpees and muscle-ups.  Overhead squats have always been my baby.  They were even easier than I thought because I was thinking the weight was 135 lbs.  In fact, that was the weight I warmed up with.   When I got on line to learn about Bar-facing burpees I got a pleasant surprise on the squats.  I am glad I checked on the burpees.  I would have done them laying parallel to the bar and just jumped over sideways and even if I faced the bar I would not have known to jump over with feet together.  Anyway , I am pretty happy with this since no one on the main page finished a round.  I cashed out playing donkey basketball.  We lost but it was a lot of fun.

Shoulder Press

Resting 60 seconds between sets:

Press 2-2-2-2-2-2-2-2-2-2

105
115
115
120
120
125
125
125
130
135

Never done this one for shoulder Press, just bench press.  There is not as much pressure on WOD's that I have never done which made this one pretty easy even though my traps were talking to me from Fight Gone Bad.  Anyway, now I have set my base line.

"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 32, 31, 31 = 94(+2)

Sumo deadlift high-pull 36, 25, 25 = 86(-26 from 45lbs, +6 from 75lbs)
Box Jump 34, 25, 20 = 79(+3)
Push-press 27, 22, 22 = (+9)
Burpees 18, 14, 15 = 47(-2)
1st round = 147(+7), 2nd = 117(-17), 3rd = 113(-9) Overall =377(-14)

At first glance this looks like a step backwards but I messed up on the weight on SDHP last time and lifted much less than I should have.  I actually think I would have PRed this time if my weight were right last time.  I had PRs almost everywhere else except for burpees and I think I can get those back.  I still want to get 400 or better.  I can do it if I keep my reps high in SDHP and keep improving in Push-Press.  I am only 23 reps away, surly I can find them some where.  I think a bunch of them are in the second round.  Actually, as tire as I was when I started this thing, I don't think I did so bad.

9-27-2010
Wall-ball 31, 31, 30 = 92
Sumo deadlift high-pull 40, 40, 32 = 112 (only 45lbs)
Box Jump 31, 25, 20 = 76
Push-press 20, 22, 20 = 62
Burpees 18, 14, 17 = 49
1st round = 140, 2nd = 132,  3rd = 119 Overall =391

7-15-10
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

1600, 1200, 800, 400

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

April 4, 2010
1600 Time=6:34 Goal=6:40
1200 Time=4:43 Goal=4:45
800 Time=2:59 Goal=3:00
400 Time=1:29 Goal=1:15


I messed up with my goals a little. I figured up my lap time for each distance to make my goal. I probably should have made my 1600 goal 6:36(1:39 laps) the 1200 goal 4:42(1:34 laps) and the 800 goal 2:58 (1:29 laps) but I didn't know what I could do. Actually, the first three runs did not hurt that bad. The last one did. I didn't take into account the shorter rest time after each race. I had my lap time drop by five seconds for each race that got shorter and I thought I would just gut out the last race and blast it as it is only one lap. Not the case I was sucking air pretty hard when I started and knew a 1:15 was out of the question. If I had a more realistic goal like 1:25, which went with my standard lap time drop of five seconds I think I could have done it. But it looked so helpless at the start I lost focus and fell apart.

Goals and results this time around:

1600 - 4 laps x 1:38 = 6:32, Result 6:28
1200 - 3 laps x 1:34 = 4:42, Result 4:46
800 - 2 laps x 1:29 = 2:58, Result 3:40
400 - 1:25 Result 1:19


The mile was cake. I took off with a :36 first 200 and just kept pulling my self back the whole time. I thought I had made my goal for the 1200 until now when I typed it out. I just added the laps up wrong in my head while running, annoying. I am embarrassed to write my 800 time down. Mental marshmallow on this one. When you don't think you can do something you normally can't and my doubt while running proved this true once again. I finish the first lap at 1:31 and at that point I lost all focus, will, and control. I had been running the first lap too fast and easing off for the rest but this time I was already over time. I know I could have ran it faster but the last 400 was in my head and I wanted to get my goal there. So I gamed it and did not kill myself on the 800. Next time I will have the same time goals but I want to make everyone of them. This is a doable thing. Thanks for the encouragement Ron.