Muscle-ups, Squats

Three rounds for time of:

12 Muscle-ups
75 Squats

Time 11:50

Not the best time for me.  The tape on my hand split open on the first round and I spent a little time retaping it.  I just now have the scabs gone from my last round of muscle-ups and I did not want to reopen my hide on my wrists/hands.  My chest is was still a little sore from bench a few days before but not bad.  I ran out of power on my last round of muscle-ups and had to wait too long in between each one so I would have the power to get up.  I had a few fail and that just keeps more time.  However, I did have one where my arms and elbows were out more wide than ever before and I was still able to bring them in and complete the movement.  Proud of that even if it meant I slowed way down on the next five.

800 meters

Three rounds for time of:

Run 800 meters
Rest 2 minutes

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

This one scared me as soon as I saw it on the main page. I have been running a little but nothing like I was last year when I ran a 2:34 8:00.  Since I always look to PR I was scared of this one.  I know I am in better shape, I just didn't think I would run as smooth as I had been.  I don't know how smooth it was but I will take the time.  My goal was 2:30.My first 200 was at :30 so I backed off a little.  I don't remember the next 2 200s but I think the watch said 1:50 something when I started the last 200.  Somehow I made a math mistake and ran as fast as I could at that point just to get under 2:34.  I am really pumped to get under my original goal of 2:30.  I am not proud of the other two 800s.  I was completely wiped out.  My goal next time will be to keep the first time or beat it and make the other two much faster.

Bench - Deadlift and double-unders

On Oct. 6, 2010 I did the following WOD and wrote this:
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 too 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.

I have started working on some different lifts and bench is one but I have not spent as much time as I would like because I don't have as much time as I would like.  I usually do my extra stuff after the main page WOD.  Today I will not have time afterwards so I worked bench in with the 17 minutes in between 2nd and 3rd lunch.  It is all the time I have today.  I because of the time I did speed this up a little by benching at the top of every minute instead of hitting the stopwatch and giving me exactly 60 seconds in between each lift.  I probably had more like :50.  This is how it went:
135x5, 185x3, 205x2 Warm up with about the amount of time to change weights as rest in between.
210-215-220-225-225-225-225-225-230-235

I did not start as high and blast my chest but I did end up higher.  Considering, how rushed I was I think this is a sign my bench is improving.  I wish it would faster.  I would like to be starting at 245 or so and finishing at 275 or so.  I will keep working.

The main page WOD:
Three rounds for time of:

275 pound Deadlift, 10 reps
50 Double-unders

(I did this one in March of 2010 with only 225 for deadlift and my time was 8:40.)

Time today - 7:20

I am pretty happy with this.  I just wanted to beat 8:40 with the RXed weight and I went way past that.  First round was under 2:00.  Second round was too long because I could not get a bunch of double-unders in a row.  I am getting better at them and they are the key to going fast on these kinds of WODs.  However, I only had to stop and restart once or twice on the last round.

L-pull-ups, One legged squats - Back Squat

For time:

21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Time 7:37

I am very surprised that I was a lot faster than main page posts.  Ron even double checked to see if we did it right.  My legs are not completely straight on my L pull-ups because it shoots pain down the back of my left leg.  So I have to have my knees a little higher then my hips to keep my feet above my butt, other than that it was completely RXed.  I wanted to cash out with 5x5 of back squats (A to G) starting with 225 and going up 10lbs each set.  I was very short on time.  I actually started the back squats still out of breath from the main page WOD.  Even with hurrying I still ran out of time and only got three sets.

Snatch - Power Cleans

Snatch 1-1-1-1-1-1-1 reps

95
105
115
125
135
145(Tied PR
155(F)
155(F)
155(PR and looked good!)
160(F)

After that I messed around a little while I helped Ron with a workout that would not mess up his back.  Did 40 double unders in a row which may be a PR.  Finished with a Crossfit Football WOD.  It was death by Power Cleans.  I put on 135lbs which is a little more than RXed but looked good on the bar.  First minute = 1 rep, 2nd = 2, 3rd = 3...  I got to 11.

400, Burpees, Bent over row

Five rounds for time of:

Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Time 18:59

My goal on this one was to this the burpees hard.  I did them all unbroken and at a pretty good pace for me.  This allowed me to do the entire WOD straight through.  I just need to run faster to get a better time. I am getting better at hammering out burpees.  I worked on handstand push-ups after we finished.  I tried to do one free standing and could not get it.  I also worked on the parallel PVC bars an pretty much sucked at that also. I am going to start doing these every day.  My shoulders are just not very strong and this is why my shoulder press is so bad.  I have a goal to increase my shoulder press in the next crossfit total and to get to decent handstand push-ups on the parallel PVC bars.

Abbs and bench

We had two off days in a row so we did this abb workout with the CC kids:
Two rounds of:
50 oblique pulses

50 middle pulses
15 full obliques
25 GHDs
30 leg throws
20 dumb bell suspensions

When it was over I did a few sets of bench at 205:
10reps, 8reps, 6reps, 5reps

My bench has dropped in the six or seven months and I started focusing on working my chest a little extra after my WODs  once or twice a week.  I think this is the first sign that my bench is on on the way back up again.  Still not much but feels good to be heading in the right direction.

Rope Climb

Five rounds of:

15' Rope climb, max reps in 3 minutes

Rd 1 = 9
Rd 2 = 10
Rd 3 = 10
Rd 4 = 9
Rd 5 = 6

This one felt strange for a few reasons.  The first time I hit the rope cold did not go as well as I could have.  I normally get on the rope in the middle of a WOD which is much different.  The next two went fine.  By the time I got to round 4 I was shaking and feeling like I would puke before I even started.  This is weird because it was full recovery.  I went to dig down and go for 10 but I had nothing there.  I don't even want to talk about the fifth round.  I had a complete mental break down.  My hands were red and raw so I tried gloves and they were sliding on the rope.  We tried taping them which did not work.  It took forever to get them off.  I just finished with raw hands.  Jenni got back from Kansas that night and it hurt just to pick up her suitcase and carry it in the house.

Crossfit Total - "Elizabeth"

Back squat 135, 225, 175, 315, 340, 350(Fail, got to parallel, up an inch and stalled out, I think I can do it!)Shoulder Press, 115, 135, 145,(took a long time) 150(Fail, got to forehead and got stuck, very frustrating)
Deadlift,135x5, 225, 315, 375,(PR!) 385 (Big PR!)

Crossfit Total-870 (20lb PR!)

With the snow day we moved some WODs around which is good because we came off a rest day for the total instead of doing it after "Elizabeth" like scheduled.  We started that WOD about 30 minutes after we finnished the total.  I am mostly happy with deadlift.  Ron took the Pic of me on my way up, Thanks man.  I stopped at 385 but I feel I can do more.  I always do.  I thinks my legs are a little stronger but my back has improved more than anything else with my body and that is why this lift has gotten so much better for me.  I guess I am happy with squat but I would have really liked to have got 350.  Don't know what happened I was on my way up and just stalled out.  I really think I can do this if I just focus and get my head right.  I don't know what my problem is with Shoulder Press.  I actually went down in weight.  I am just going to keep working on it.


May 9, 2010
Back Squat - 225, 275, 315, 330(Great form, felt very strong and solid) 345(F)
Shoulder Press - 95, 115, 135, 150(face turned purple & took forever to raise the bar but got it.)
Deadlift - 135x5, 225, 315, 345, 370(probably the most light headed I have ever got from a lift)
Crossfit Total-850
Sept. 11, 2009
squat =325
shoulder press = 145
Deadlift= 335
Total=805
I know I can do more in dead lift but this was my second WOD in a row and I tried to do too much to start with.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips


Time 8:54
After we did it I went back and looked at old post and I did this one in 8:04 last time.  I commented before about not walking away from the bar.  I wish I would have read the old post before I did this one because I am disapointed with my time now.  The total may have taken a little out of me but I should have done better than fifty seconds of my PR.  I know I have to do my homework before the WOD to get a better score.  I just don't do it sometimes and then I get mad at myself.

GHD Sit-ups, Push Jerk - Hang Power Cleans Shuttle Run

Five rounds of:

20 GHD Sit-ups
5 Push jerk

Rd1 = 1:19
Rd2 = 1:50
Rd3 = 1:56
Rd4 = 2:00
Rd5 = 1:42

Total time = 8:48

I need to push more on my middle rounds.  I went back about 40 minutes later and did this Football WOD:
3 Hang Power Cleans @ 75% of body weight (I rounded up to 135lbs)
1 Twenty Yard Short Shuttle Run
*Rest 30 seconds between rounds
*Start in the middle of the 10 yards, sprint one way 5 yards, sprint back 10 yards, sprint back the middle running through the five yard line.  Goal is maximal efforts no the run.

1= 9.36
2=9.39
3=9.18
4=9.99 (slipped on a rug)
5=9.43
6=9.05
7=8.84
8=8.63
9=9.33 (just lost focus)
10=7.91

Overall time including breaks = 6:05

Took a little bit for my legs to loosen up.  I thought I would get tired and I was breathing harder at the end then the beginning but I could tell the end was better because it took a while to get warmed up.

S.D.H.P. and Push-ups - S.D.H.P. and Farmer's Carry

Complete as many rounds as possible in 15 minutes of:

Row 250 meters
25 Push-ups

I got 12 rounds + 24 S.D.H.P.  went ahead and finished the round

I went back and did a football WOD:

Row for 5 minutes at a 20 strode per minute pace then...
As many rounds as possible in 7minutes of:
50 yard Farmer's Carry - As heavy as possible then...
Row 3 minutes at a 20 stroke per minute pace

I subbed S.D.H.P. for the rows I got 6 rounds(perhaps 7, I think I may have forgot to make a mark) with 100lb dumbbells in each hand.

Muscle-ups, Wallball, Handstand push-ups, Power clean - Timed L Pull-ups

Three rounds for time of:

6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Time - 15:49
I beat some of the guys on the main page with this one.  I am pretty proud of that but some of my handstand push-ups were not deep enough.  I am going to go back to doing them every day as a warm up.  I also broke my power cleans up too much.  I need to improve this lift.

I cashed out with some chin over bar L pull-ups that I saw Clayton and Ben doing one day.  I did four sets of five.  The first set was thumbs in, second thumbs out, third thumbs to the right and the fourth has thumbs pointing left.  I started with a dead hang and brought my legs to an L then counted slow to five.  One meant my arms were barely bent and five meant my chin was over the bar.  I would pause for about one second and then count slow on my way back down 5, 4, 3, 2, 1 then let my legs drop to a dead hang and would bring them back up and to it again until I had five reps.

Pull-ups - Bench, sledgehammer, sprint, backpedal

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

March 14, 2010      Aug. 14, 2010      Today
25                           25                         30
50                           50                         55
60                           60                         65
75                           80                         85
90                          100                       105
105                        110                       115
115                        120                       125 (Fail, I made it to my lips but not chin)
                                                           120
Finished with 3x90

Well I did not PR but I have gained about 5lbs from the last time I did this and that may have had something to do with it.  I do think I am getting a little stronger.

I went back a few hours later and did this football WOD:

10 rounds of:
Bodywight bench press  x 2  (I rounded up to 180)
10 sledgehammer swings right side
10 sledgehammer swings left side
20m sprint
20m backpedal

RD 1 = 1:01
RD2 = 1:23
RD3 = 1:37
RD4 = 1:13
RD5 = 1:19
RD6 = 1:32
RD7 = 1:13
RD8 = 1:16
RD9 = 1:29
RD10=:59

Total time was 13:02.72
Fun little WOD.  I rotated the three bars and the third bar was the man maker.  That is why rounds 3,6, and 9 are slower.

Wall climbs, Toes to bar, Box jumps - Squats

Five rounds for time of:

10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

Rd1 = 2:49
Rd2 = 3:08
Rd3 = 3:37
Rd4 = 3:37
Rd5 = 3:13

Overall time = 16:24

Man I underestimated this one.  My shoulders got pretty tired on the wall climbs.  Also, on the first round at least it was like my equilibrium was out of whack which nearly never happens for me.  I think I let it get in my head because I lost focus and slowed down.  Now that I have done this one once I think I am better prepared in case I ever do it again.  I went back and looked at the main page and there are some guys who got it under 12.  Very impressive but there were a few guys who did not get a time as good as mine and that makes me feel better.  I am pretty sure if I did it again, I could do it in under 16 minutes.

After I recovered a little I did some squats:
Warmed up with 135 and 185
225x7
245x6
265x5
285x4
I put on 305 and just knew it was not going to happen.  I could tell I was not going to get deep enough so I stopped even before I had dropped a foot and racked it.  Finished with 225 five times good and deep under parallel.  Not happy with the weight.  I normally do more.  My back is tight from deadlifts and KB swings the day before.  My back is not hurt, just tired.  I thought I would be able to push through it a little better than I did.  On the bright side, I did not make myself any worse by doing a few extra squats even if it is not much weight I am putting up.

"Rankel" Turkish get-ups

Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

I got 6 rounds + all the deadlifts and about half of the Burpee pull-ups.  Not sure exactly how many because I was busy doing them and not gazing at the clock.  Went ahead and finished out the round.  I don't know what the deal was.  Just could not get my head in it.  Never stopped except to make a mark on paper or put on/take off my coat.  I just did not seem to go very fast especially on the running which was in part do to the temp I am sure.  I look to do better next time.

55lbs
75lbs (PR)
85lbs big PR!  Got it on first try with right side.  Took three times on left side and was ugly but I got it.  I had a hard time keeping the barbell level with left arm.

I worked on Turkish get ups while Jenni did her WOD.  I had a lot of success on this today.  I learned to push the bar and role on my shoulder to my wrist in one motion.  This allows me to get more weight in the air because I have enough momentum to get more weight up to where I am on my hand, knee and foot.  Without rolling, I can't get this much weight up where I am on my elbow.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

1:06.76 Rd 1
1:07.72 Rd 2
:45.94   Rd 3
Time 3:00 PR!


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

I am very happy with this time!  I have nearly cut my first time in half in a year!  As happy as I am, I would like to have got 2:59 or less.  I can remember pausing with the weight above my head on the second round of thrusters and I am sure I did that a few times.  I got to stop that to break three minutes.  Lots of fun on this WOD.  I enjoy seeing improvement!

Front squat

 3-3-3-3-3 reps

Warmed up with 135 and 165 after some GHD, HSPU and overhead squats with the bar.

195
205
225
245
255 (PR)

My old 3 rep  Front squat max is 245 so I beat that by 10lbs.  My old one rep max is 250 so I beat it by 5lbs and did it three times in a row.  Pretty happy with this.  Last time I tried to do 250 three times and did not get it this time I know I can do more.  I almost attempted more but I wanted to save legs for the WOD on the next day and I decided to be content with that for now.  But I plan on shooting for more next time this comes around.

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

13 rounds + 10 Push Press + 10 KB Swings + 2 Box jumps

I thought I only did 12 complete rounds but luckily Ron was keeping track also with the splits on his watch and it looks like I actually got 13.  Great WOD felt shaky for quite a while.  I am sore all over.  I have been doing an extra WOD or lift every day but not this time.  My body is asking for some rest and that is what I am going to give it.

"Murph"

For time: 1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Time 40:21

I am not very happy about this one.  I wanted to be under 30 minutes and I was over 40.  I did all the pull-ups then all the push-ups then all the squats and that was a mistake.  I should have done like Ron and rotated the three exercises in ten rounds doing 10 Pull-ups, 20 push ups and 30 pull-ups.  I also ran to the wrong mailbox which according to plotyourrun.com ended up being an extra 400m.  I will be better next time I don't like Jenni beating me and her time was 40:17

I cashed out with Turkish get ups.  Started with the bar and went up.
45 on each side
55 on each side
60 on each side
65 on each side
70 on each side

I learned two thing on this.  I am better on right side and this is a good ab workout also.  I was sore on the side of my abdominals in a spot where I don't ever remember muscle soreness.

"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 16 rounds with 1 or 2 seconds to left which is a PR.

On Aug. 19, 2010 I did 12 rounds with 15 seconds left but commented on not doing well and knowing I was better.  On Aug. 27, 2009 I got 15 rounds + one Muscle up. 

I actually think I can even do a little bit better.  I had very little time to do this WOD and did not even get to warm up.  In fact I did not even get the rings set up nice and neat like I like and when I was done I did not have time to rest or fold up the ring straps I just had to grab my stuff and go.  I wish I could have done a few warm-up muscle-ups  I keep forgetting to keep my elbows together and some times I had to restart to get the second one finished.  This may be due to being a little sore from bench press a few days ago but once I focused on my elbows things went better.  Anyway, I wish I had more time but I am happy with a PR.

Front Squat, L-pull-ups

Seven rounds for time of: (Messed up and only did 5)

185 pound Front squat, 3 reps
7 L-pull-ups

Time for five rounds was 3:20

As normal when we go by memory off the main sight without checking we mess it up some how.  I am pretty ticked because if I kept pace I would have finished in 4:40 which is faster than the main page.  However, I know sometimes the last few rounds are kind of like falling off a cliff.  But I did not feel like that.  I felt good when I "finished" and was pretty much at the same pace I started at.  I want to go back and do this one again.  Cashed out with bench press:

Warmed up up with 135 and 185
225X4
225X3
225X3
225X3 

Split Jerk - Sledge hammer

Split Jerk 1-1-1-1-1-1-1 reps


155
175
185
195
205
210
215
220(F)

I did 3 or 4 at 185 when I was done just to work on form.  Then Ron showed up and we did a pretty cool Crossfit football WOD.  It was:

Complete as many rounds as possible in 15 minutes:


21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
One Arm Overhead Walk RT 20 yards
One Arm Overhead Walk LT 20 yards

Post loads used and rounds completed to comments.
*Use a sledge hammer weighing between 12 - 20 lbs.
*Striking into a tire, sand bag or something. Be creative.
*Make sure you reach full extension on your strikes.
*You can sub ball slams, plate slams or dumbbell slams. Be creative.
*You can use a KB or DB or get creative.
*Extend your arm above you head and start walking.

I got 6 rounds + 34 swings carrying 70 lbs above my head.
I went ahead and finished the 7th round in 16:04

It said be creative so we used three bars for sledge hammer and rotated which ones we used.  One was about 2 inches thick solid iron and about 2 and a half feet long,  the other is what I call the stretching bar which is about 4 or 5 feet long and the last one is a normal barbell missing the weight spools on the end.  It is about 7feet long.  It is the one in the pictures. The long one was a man maker because extends so far that it takes more energy and time to finish all 42 swings.  In fact the little short one is about twice as fast.  This one was fun, a good workout without the pain that comes from a lot of hard WODs. I felt like I was getting rest while carrying the weight.  I think I would have completed 7 rounds if I had started with any bar other than the man maker.  I started with it so it came around 3 times in the rotation of 7 rounds.  Anyway, lots of fun.

"Bull"

Two rounds for time of:

200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Time 56:24

Every now and then I see a WOD that scares me.  This one did. I started out pretty apprehensive but after the first round of overhead squat I decided it was not as bad as I feared.  I could have shaved of some time with the first round of double-unders.  I just seemed to be going through the motions and it took over seven minutes.  I finished the first round in 28 something.  I think the second round was just a bit faster because I turned it up a bit.  I was coughing and gagging when the thing was done but I got a lot out of this one.  I need to get through the double-unders faster.  I broke up the overhead squats like so:15, 15, 10, 10 and the pull-ups 20, 15, 15.  My legs are sore today but I am glad I ended up pushing myself.