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