Push Press & Ring Dips

12, 9, 6, 3 for reps:

Push Press 185 lbs
Ring Dips

RD 1 - 3:18
RD 2 - 3:23
RD 3 - 2:28
RD 4 - 1:06
Total Time 10:16

The push press was actually push jerk for me.  I had trouble with the 185lbs and had to break the rounds up into the following sets:
5-4-3
5-4 (got a pretty bad cramp locking out on the fifth rep and had to stretch before I went on)
3-3
3

I did this at the end of the day after going to bed at 12:30 and getting up at 4:50 for an all day Garage sale we ran.  I only ate once that day and did not feel like a long WOD.  I knew Ron would not be able to do this one if we were working out together so it fit pretty.  I defiantly had to get my head straight for the Push Jerks.  I still have muscles in my back sore from this WOD.  These muscles are not sore very often so it is good to know I worked an area that does not get much work.

Eight rounds for max reps of:

Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds


Muscle-ups
6, 4, 4, 2, 2, 3, 2, 3 = 26

Clean and Jerk
3, 3, 3, 3, 3, 3, 3, 3 = 24

Nice fast WOD.  It was a good fit for something to do after a long day at MSU.

KB Swings, dumbell Thrusters, Pull-ups, GHD - Sprints

12, 9, 6, 3 of the following

2 pood kettle bell swings
2 pood dumbell thrusters
pull-ups
GHD situps

RD 1 - 3:47
RD 2 - 3:30
RD 3 - 2:22
RD 4 - 1:12
Total time 10:53

The dumbell thrusters were pretty hard.  I had trouble keeping my arms together in the top of the lift.  I had to break up the first two sets - 6,6 and 5-4.  That is why the time got so much faster in the last two rounds.  Good quick heart pounding WOD.  Definatly had to explode for the thrusters.  Everything else went pretty smooth.

I finished up with 8 40 yard sprints. with about 55 to 54 seconds rest between each.

Sucky Deadlift - "Pheezy"

Started dead lift at about 6:30 before church and remembered how bad I am at lifting in the morning. My back feels great but it felt weak also in the morning.  I warmed up and things felt heavy.  Put on 275 and it felt heavy also.  I even had trouble pulling up 315.  Felt like I was going to pull my back out.  I got mad and walked away but my back still feels great.  I finished with "Pheezy" before church.

Three rounds for time of:

165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar (I accidental did 19, 10-9) on the first two rounds)
165 pound Push jerk, 5 reps
18 Hand-release push-ups(I forgot and did normal push-ups

Round 1 - 5:16
Round 2 - 6:24
Round 3 - 5:36
Total - 17:17

Not feeling it that morning.  I had to make myself get on the bar for reps of 5.  However, the reps of 18 all went smooth, even the Toes-to-Bar.  Normally, when I break sets into to pieces I do one extra in the first half than the second half.  Instead of 9-9 for toes-to-bar I felt so smooth that I did 10 in first half and with out thinking did 9 in the second half.  I worked on whipping my legs bent up and straight down on this kept me in a good swing.  I don't know if I was just out of it, which I shouldn't have been, or if this is just a tougher WOD than it looks like.

Snake Oil

Three rounds of the following:
Swinging ring pull-ups x 5
Horizontal heavy rope pull (3Poods) x 1
Lunges x 20m
Dips x 10
Scorpions x 14 (7 left, 7 right)
Tire slams x 20(10 left, 10 right)
Hug a Twinkie x 5
20 ft wallball (20lbs) x 3
Bench press (205lbs) x 5
Hanging bar swings 10
Back extensions x 15

RD 1 - 4:59
RD 2 - 5:54
RD 3 - 5:58

Total 16:52 With a twenty pound weight vest. (except for the bench press)

This WOD was okay.  I looked for a place to really be explosive and wallball was about the only spot this happened.  It did have some funky new movements and lifts which were kind of cool.  I was mainly annoyed with shedding the weight vest for bench.  I tried benching with it on and the weights pushed into my back and now I have a black and blue back.  I lost time and two weights on the second round fooling with it.  I I forgot to wright down my splits but this one wasn't really for me anyway.  I was trying to dream up a WOD that would be poultice for Ron's asking back.  Just like all other snake oils, it was much to do about nothing.  His back is not any better.  Oh well, I got my heart rate up.

Clean - Clean and Jerk

I started with heavy Cleans

155
185
195
205 f
205
215 f
215 f
215 f

I felt so good about the 205 that I went straight to 215, a PR, I should have taken a smaller step.  I actually got under the weight every time but when I caught the weight in the bottom squat position I kept dumping it forward.  I need to get my elbows up faster.  Very frustrating.  However, this is where I have been lately and my back is great!  I have lost weight and I am looking to add to my max.  Now I just need to do it.

after about 5-10 minutes I did the following Crossfit WOD:

155 pound Squat Clean and Jerk, 30 reps


The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Time was 8:53

I did the first 5 in under a minute which was my goal to be done in six minutes but really lost pace after that.  I mainly got winded and legs a little tired, had no trouble with the Jerk.  In fact I want to see what my my jerk max is.  I think it is more than my clean.

Bench - CTB pull-ups, Box Jumps, GHD

Started with bench
205 x 5
215 x 5
225 x 3
230 x 3
235 x 1 or 2 (I don't remember but it was not three)

Bench felt stronger than the last month or so.  I took about a ten minutes and did the following WOD.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:


Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Total time 9:38

I lost my splits but luckly my time was still written on the board in the weight room.  I remember starting this one a too concertive.  I really think I can do it in under nine.

Squat

This was about 8:30 on Saturday night.  Ron has a messed up back so I came in and did some squats since I don't think he can.  All squats were deep and I felt strong and unmotivated at the same time as I did them.

225 x 5
275 x 5
285 x 5
285 x 5
305 x 3
315 x 1 This one was kind of weird.  I was shaky on the way down and smooth on the way up.  No spotter so I walked away instead of attempting 3.

Handstand Walk

5 Rounds for time: 25 yard Handstand Walk 50 Body Squats Rounds

I am so far behind with recording my WODs.  I did this last week.  It is made for me.  I was walking on my hands without falling on most of the rounds.  I lost my splits but I think I did the whole thing in 8 something minutes.

Push-ups

150 Push-ups


You can rest in the pike position. If you have to rest on the floor at any time a penalty must be assessed. Run 40 yards.
 
Time - 4:22
 
I did 55 before resting in the pike.  I could have done more but knew if I burned out I would take longer.  I ended up having to run 3 40's before this was over.  Real fast WOD, wish I had time for more that day.

Log chain Box Jumps - "Sacrifice" - Sprints

It being a Sunday we actually had time to enjoy working out without being rushed.  I felt like we did everything the way it should be done instead of rushing through the WOD.

Started with Log chain Box Jumps.  We did two on the minute for ten minutes.  We had out two heaviest Log changes hanging from a weight belt.  I started with the weight vest and shorter boxes but decided to drop the vest and add another chain (making 3) and go to the biggest two boxes. On the last few rounds attempted both jumps on the tallest box.  I never really cleanly landed it.

"Sacrifice"
I made this WOD up myself and really like it.  I decided it needed a name and it being Easter when we did it I think this is an appropriate name.

5 Rounds for time wearing a 20lb weight vest:

5 Dumbbell Burpees 40lbs
15 Yard plate push 45lbs
5 Ring Dips
2 Clean and Jerks at chosen weight (I decided on 155lbs which was about right)
15 Yard overhead Barbell Walking Lunge
20 Tire slams with bar, 10 each side
1 Heavy tire flip
1 minute rest

Rd 1 - 3:06
Rd 2 - 3:15
Rd 3 - 3:24
Rd 4 - 4:35
Rd 5 - 3:38
Total time 22 minutes flat.  Exactly the same as Ron.

Loved this, it did exactly what I wanted.  Did not have burn out on one muscle group but consistent total drain while we had to explode many times during the WOD at the DB burpees, ring dips, especially the clean and jerk and the heavy tire flip.  I was mentally weak in round 4 before the clean and jerk.  Speaking of that lift.  I did not prepare my head for this the first time and lost balance.  The weight was not super heavy but the DB burpees and plate push, not to mention the vest, did make it a harder than normal.  The lunges were actually much harder than I thought and I am sure this was due to the vest.  I loved this WOD.  Heart rate was still at 150 one minute after we finished and I was bent over dry heaving three or four minutes later.

Finished with 4 60yard sprints with 90 seconds rest.  I about puked again after the first one but I was able to hold it together.

GREAT DAY!

"Michael"

3 Rounds for time:

Run 800 meters
50 Back Extensions
50 Sit-ups

Rd 1 - 6:15
Rd 2 - 6:10
Rd 3 - 6:06
Total time = 18:32

I was a little late on hitting the button so I am not sure if I actually had complete negative splits. My 800 were 3:30-3:45. Pretty slow running, this is where I need to speed up. Just haven't ran much for a while and did not feel very smooth on the second 400 of each.

"Michael"

3 Rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Rd 1 - 6:15
Rd 2 - 6:10
Rd 3 - 6:06
Total time = 18:32

I was a little late on hitting the button so I am not sure if I actually had complete negative splits.  My 800 were 3:30-3:45.  Pretty slow running, this is where I need to speed up. Just haven't ran much for a while and did not feel very smooth on the second 400 of each.

"Linda"

10-9-8-7-6-5-4-3-2-1 Reps of the triplet for time:


Dead-lift 1.5 times body weight - 167 = 255
Bench press - Body weight 167 = 170
Clean (Did Squat Cleans) - 3/4 body weight - 167 = 130

Splits
10 - 5:56
9 - 5:02
8 - 4:50
7 - 4:47
6 - 3:48
5 - 3:28
4 - 2:52
3 - 1:48
2 - 1:11
1 - :36
Total time: 32:24

Not a PR but still a good WOD. I felt good when this was over.  My back is back to feeling great.  I was sore the next day but just muscle soreness.  After looking over the splits, I found some obvious places I lost focus and can do better nest time.  They are rounds of 8 reps and 7 reps.

Bench and Shoulder press - CrossFit Games Open 12.4 or Wall Ball, Double-unders, Muscle-ups

Started off with bench:
185 x 5
205 x 5
215 x 3
225 x 2
235 x 1
Not very good but I am not walking away from this lift.  Went on to shoulder press since it is a main crossfit lift and I suck at it.
135 x 3
135 x 3
135 x 3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

I did all the Wall-ball and double-unders and 11 Muscle-ups.  I have never done this before but it was not too far from the post on main page so I will take is as a ok place to start.

Thrusters, Chest to bar pull-ups

AMRAP in 7 min


3 Thrusters 100lbs
3 Chest to bar pull-ups
6 same as above
6 same as above
Continue to increase by 3 reps each round Until time runs out.

I did this one wearing the 20lb vest and got four full rounds.

Did this one on Sunday night.  I had very little time and was worn out.  I know I can do more.

"DT"

5 Rounds for time:


155 Pound Dead lift, 12reps
155 Pound Hang Power Clean, 9reps
155 Pound Push Jerks, 6reps

Rd 1 - 1:57
Rd 2 - 3:09
Rd 3 - 3:37
Rd 4 - 3:32
Rd 5 - 3:15

Over all time 15:32

This was not a PR but I did the whole thing and did not hurt my back and I did not lower the weitght where I have in the past.  I need to be more consistant with rounds 2-5 I would like them around 2:30 or so.

Thrusters, Muscle ups

Reps 9 - 6 - 3 For time:


165lb Thrusters
Muscle ups - sub
Total time - 9:58

Did this about a week ago and don't remember much about it other than I had to really focus on the lift and exploding to be successful.

SDHP, GHD, Rope climb

Did this a while back, just now finding time to post.

3 Rounds for time:

500m Row - Subbed in 50 SDLHP
20 GHD Situps
2 Rope assents 15'

Rounds
1 - 2:51
2 - 3:00
3 - 3:09
Total time - 9:01