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.

"JT"

21-15-9 reps of: Handstand push-ups
Ring dips
Push-ups

Time 5:33(4:25PR!!!)

I still can hardly believe it and the thing is I know I can go faster.  I think I can cut that 9:58 time in half!  The difference is I did not deal with burn-out although things defiantly got much harder especially in the second round of HSPU.  This time I was able to just keep on pumping it out.  I have worked on upper body and HSPU a bunch.  I have not done anything extra for at least a week so my body feels real good right now.  It was charged last night.  Also, I have lost about 10lbs from what I weighted last time I did this.  All those things played major rolls in my big PR for this WOD.
"JT" back in May of 2010:
Time-9:58
Burn out, Burn out, Burn out! If I did not look at the watch and blast the last set to get under 10 I am afraid it would have been even slower. I just need to get stronger upper body to be faster.

"Michael"

Three rounds for time of: Run 800 meters
50 Back Extensions
50 Sit-ups

1st Round - 5:27
2nd Round - 5:45
3rd Round - 5:50
Overall time 17:02 (2:35PR!)
Old PR was Sept. 22, 2010 - 19:37

I read that back in Sepetember I did all the exercises unbroken.  I also knew that I could hammer them out pretty fast with out much trouble.  So this time my goal was to focuse on the running to PR.  I looket at this WOD as three 800s mainly with a back extentions and situps to break them up.  It obviously worked well.  I usually catch my breath on the running but this time I took that out.  Next time I would like to do the last two rounds in 5:40 a piece or less.



.

Squat clean, Jerk

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean
165 pound Jerk

I got 15 rounds = 30 total reps

I guess I set a base line on this one.  I did not know how to attack it.  I worked hard but I think I can take it to another level.  I need to try to shoot for one round every 15 seconds next time that will give me 20 rounds and 40 reps.  That may be a lofty goal but I need something to shoot for where I had no idea this time.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Time - 3:51(1:18 PR)

I did Diane in November last year and got 5:09.  Today I was pretty unhappy with how I did yesterday so that helped me get focused on this one.  The whole thing was unbroken but I did slow down a little on the later sets.  I PRed by over 20% so I am happy with it.

400, Back Squat

Five rounds for time of:

Run 400 meters
5 Back squats

Weight 275
Time - 14:45

I am not very happy with how I did this.  I wanted to go kind of heavy.  I warmed up on squat, up to 275 and everything seemed fine.  However, I had a lot of trouble squatting the weight after the 400.  I did not have a spotter but I don't think I hit parallel.  I was probably about an inch from it most of the time although I do think I did get parallel every now and then.  I thought about lowering the weight but I had already started and didn't really want to mess with it in the middle of the WOD.  On top of that, I just did not have my mind right for this one.  I wish I would have done 250 or even 225.  Then the squats would have been perfect and I would have busted my butt on the 400s instead of doing the little jog I did instead.

30 Muscle-ups for time

Time - 4:59

I recorded this on my blog back in March of last year with a time of 6:58 which would be a big PR but those were bar Muscle-ups and a lot different.  I did PR today in doing 10 unbroken muscle-ups where my old record is 8.  I did the rest one at a time except for once when I rested two long and had enough gas to string a couple together.  To get a better time I need to do 11 or more unbroken and then string a few together after that as quickly as possible.  After I was done I put on the 20lb vest and did a few.  I really had to focus on bringing my arms together but I did get them done.

Deadlift, Push-ups, Box Jumps

Complete as many rounds and reps as possible in 15 minutes of:

155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

I got 11 rounds + all 9 Deadlifts, finished the round in 15:49

The push-ups I did were the ones where the hands have to leave the floor.  They slowed me down and I fell of the box once but other than that I went pretty steady.  Lost just a little time making marks on paper to count rounds.  Ron said, some people posted 15 rounds.  I wonder how they did push-ups.  Because I don't know how someone could get that many rounds doing the WOD like we did.  I need to shoot for 12 next time.

Thruster

3-3-3-3-3-3-3

145
155
165
175
185
190
200

This is a big improvement from what did last year in the end of March:


135
145
155
165
170
175
180

I feel pretty good about this considering I actually weigh less then I did then.

Squats, Pull-ups, Ring Dips

For time:

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Time 8:12

Squats went quickly.  I need to get faster on the pull-ups especially in round two.