Clean x 1's and Eva

I am getting behind on my post so I will put this one in before I forget.

Clean
1 x 135
1 x 155
1 x 175
1 x 195
1 x 205

I could not get 195 last week, but of course my back was less than perfect then. I wanted to go for more but it was already almost 10:00 at night. So I set up the rings and went after Eva:

21, 15, 9 of cleans and ring dips

1st RD - 4:38
2nd RD - 3:32
3rd Rd - 1:48
Total - 9:58

I was good to go heavy before I started made the cleans seem lighter. I also made my self go slow on the first set of cleans at about one each ten seconds. I did not have much trouble with my gas until the last round when I had to push pretty hard to stay in the single digets.

50 reps at full speed

I warmed up with 10 sets of 10 "monkey on the back" push-ups. Granton was the monkey. Then I did a WOD with 10 different things we could do in the room at 50 reps each. Each set was an all out blast with a 30 second rest in between each thing. Jenni did it also. Here is how we both did:

Exercise - Jenni - Me

Grasshoppers - :29, :31
Body squats - :56, :46
Scissor kicks - :36, ?? but it was faster than Jenni
Push-ups - 1:32 - :26
Jumping jacks - :38, :30
Crunches - :39, :36
Supermans - 1:07, :38
High knees - :20, :15
Rocky crunches - :40, :21
Burpees - 7:00, 3:14

Total - 18:49, 12:11

Felt better on this since I was 23:35 on my filthy fifty when my Pr is in the 18's. I liked getting a full blast each time but it did not seem as hard as I thought it would but, the burpees did make it respectable. I tried to go as fast as Jenni on the grasshoppers and kept making my rib pop each time I kicked my left foot up. Speaking of that, my back is a lot better. I am back on the fish oil and my back poped in a big way last night and I have felt great ever since.

Tabata joke

Well I am in the Mac house and kind of making stuff up on my own. I planned on doing three tabatas. First on the treadmill, second on the exercize bike, third on the elliptical. The treadmill was broken and the other two machines only had one setting which was way too easy. I did not even get out of breath on the bike. Also, I could not figure out what my worse round was but I did make sure I got up to 100rpm every time. I switched over to burpees on my last round. I did at least pull out 8 which is pretty good for me.

Sandbag Walk

Walk, NOT RUN, two miles carring 50lb sand bag. 

1st Mile = 17:36
2nd Mile = 16:39
Total Time = 34:15
Average mile = 17:08

Ron and I hit this one this A.M. at 6:00.  Great way to start the day. This was a good fat burner.  My feet feel lighter now but I can tell my shoulders had some weight on them this morning.  We plan on doing a quick burner this afternoon.  The two WOD's should fit well together.

FIlthy Fifty

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I will put splits on later since I left my watch at home but my time was 23:30 something. 

Well the filthy fifty was pretty filthy. I did this in under twenty minutes last time but I have to admit that I kind of expected my outcome because I have been pretty hit and miss for a while.  Also, most of my WOD's have been on the easy side so it felt good to hit one like this.  I like the feeling I get when it is over and I am laying on the floor recovering.  Good WOD that I needed.  Now I just need to get faster.

Bench

Off day, but I know I won't get a chanch to do anything with a bar for three days.  So I hit the bench since my chest was fresh

135x5 (Warm-up)
185x5
205x5
215x5
225x3
235x1
245x1(Pretty easy)
255 Fail, closer but no cigar
250 Fail, Close but a little burned from the 255
205x5
205x5
205x5

Good day to just take it a little easy and get under the bar.

Double unders and Handstand walk

50 Double unders, 50 steps walking on hands
40 Double unders, 40 Steps on hands
30 DU, 30 Steps
20, 20
10,10

Rd 1- 1:27
Rd 2- 2:07
Rd 3- 1:44
Rd 4- 1:07
Rd 5- :25
Total Time 6:53
First round on rope went very smooth which really helped the time.  I took a few tries to get rolling on other rounds.  Also, not my "A Game" on hands today.  Not terrible, just not quite as good as normal.  Back and legs are toast from other WODs so this one fit very well for what I needed.

Deadlift - Squat, Ring Dips

I started the day with Deadlift.
135x5
225x5
315x3
335x1
345x1
355 Fail, Fail
315x3
275x5
275x5

Then I did this WOD with Ron

21, 15, 9 reps of:

Squat 225 lbs
Ring Dips

Round 1 - 3:17
Round 2 - 2:55
Round 3 - 1:46

Overall time - 7:59

I did not even know I was so close under the minute until I was done.  After first round I felt comfortable with the bar lower on my back then it has always been.  Second to last rep my back really complained but it is fine.  I put it to the test today with the deadlifts and then squats.  However, I think everything is fine.  Feels good to be back at it again!

Wallball, Toes-to-bar

5 Rounds for time:
12 - Wallball shots 20lb ball
12 - Toes-to-bar
Time: 5:43

The wall ball was eaiser than I thought but I could not find the groove for the stinging Toes-to-bar.

Tabata Sledge and Burpees

Tabata sledge
one minute rest
Tabata burpees
one minute rest
Tabata sledge

Sledge RD 1:
14, 14, 14, 14, 14, 14, 14, 14

Burpees:
7, 7, 7, 7, 7, 7, 7, 7

Sledge RD 2
14, 14, 14, 14, 14, 14, 14, 15,

I was actually pushing kind of hard on the first set of sledge and only got 14. I thought I was timing it for 16. I was just slower than I thought. However, this was about all I could do by the time it was over, so I kind of lucked out by being a little slow with this motion. I thought 6 would be my max on the burpees but they went real easy for some reason. I did 7 and was just able to keep it up. This was a perfect WOD for me because I was sore all over and this just seemed to help work it out.

Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.


Use as many sets each minute as needed.

I finished with 18 full rounds.  Right hand started bleeding but I was about done anyway.  Actually, I had wanted to quit for a while but I just keep talking myself into another round.  Pretty sore today but I have been worse.  I can still straighten my arms out which is better than I expected.  It is never easy to get back into it after time off the wagon.

Deadlift, Push-ups

Ten rounds for time of:

135 pound Deadlift, 15 reps
15 push-ups

Time 9:25

Back got tired on this one.  Have not hardly seen a bar since before Christmas break.  I did a lot of dumbbell bench press before Ron showed up and could tell on the push-ups.  Feels good to be back.