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.