Bench, SDHP - Bench

Last time I benched it was pretty low volume reps so I decided to bring that up a bit.  I feel I am really gaining in this lift and happy with how it went
205 x 5
215 x 5
225 x 5
230 x 3
235 x 3
240 x 3
250 x 1

Ron and I then did the following WOD

50 SDLHP 45lbs
30 Body weight bench press 170lbs
100 SDLHP 45lbs
20 Body weight bench press 170lbs
200 SDLHP 45 lbs
10 Body weight bench press 170lbs

Rd 1 and Rd 2 splits are unknown because I forgot to hit the button on my watch.
Rd 3 = 11:26
Total time was 24:42

I thought the SDHP would be hard and the bench would be easy.  I was totally wrong on the first two rounds and wright on the last round.  My chest was already tired from the heavy benching I had just finished.  I had to break it up like crazy, sometimes only getting 3 reps at a time.  However, on the last round I went 7-3 pretty quick.  The first two rounds of SDHP were not bad but 200 on the last round sucked!  I did not do this WOD straight through.  I had more of a blast, rest, blast pace.  My chest is talking to me today.  My back had been real stiff from all the sitting on the road and at the state track meet but I think this got me moving again.

swim and push-ups

5 rounds for time:
 50 meter swim
25 Push-ups

Rd 1 - 1:02.59
Rd 2 - 1:18.37
Rd 3 - 1:21.3
Rd 4 - 1:38.3
Rd 5 - 1:26.67
Total time 6:47.23

This is a big PR from state last year.  I went with an american crawl stroke for the swim and it really makes the push-ups harder because it takes the juce out of my chest and arms.

Deadlift, Fran

I started with dead lift:
225 x 3
275 x 1
315 x 1
335 x 1(Could not do this a couple months ago)
355 x 1(Could not do this a couple weeks ago)
365 f, f, f (I could get the inside weights offthe ground but not the whole bar.
I did not do that many reps and wanted to do more so I started thinging about Coach Wyrick and his bone dencity ideas with heavy weight so I went to the trap bar and did the following:
315 x 1
365 x 1
385 x 1
405 x 1  All felt good and solid
I have been tearing it up lately and felt good so I decided to hit FRAN.  I had a big PR; it went down like this:
Rd 1 - 21 thrusters in 34.87 + 21 Pull-ups in 34:02 = Total Round in 58:59
Rd 2 - 15 thrusters in 36.36 + 15 Pull-ups 19:09 = Total Round in 55.35
Rd 3 - 9 thrusters in 24.03 + 9 Pull-ups in 12.66 = Total Round in 36.69
Total time was 2:30.93 BIG BIG PR!!!

Bench, Muscle-ups, Double-unders - Situps - Med Ball Cleans - Pull-ups - HSPU

I started with bench.  I didn't have much of a plan other than I wanted an adrenalin rush.  Here is what happened:
Warm-up
185 x 5 (actually felt heavy for some reason?)
215 x 3 (this went up easier than the 185 so I bumped up to 230 instead of my standard 225)
230 x 3 (again easy as cake. I PRed of triples last weak so I decided to go to singles)
245 x 1 (no problem)
255 x 1 (kind of slow but solid, I did not even ask for a spotter)
270 x 1 (5lb PR for the last 10 years or so!)
The pr took a long time to get up but the kid spotting me did not touch the bar.  Right side is still much slower than my left.  I definitely got an adrenalin rush.  But I knew I had about topped out on my  bench and did want to do more for my chest so I went over to muscle-ups with my weight vest.  I did a few and they were easy so I added weight until I got to 30lbs extra.  I still was feeling great so I started doing SLOW muscle ups with no kip.  I did a bunch of those and then decided to do L muscle-ups with no kip which is a PR for me because I have never done that before.  They were easy so I finished with three in a row without touching the ground.  I felt great and was totaly charged for the crossfit WOD with Ron which was:

3 Rounds for time:
50 Double-unders - Subbed in 100 singles
40 sit-ups
30 med ball cleans 20lbs
20 Pull-ups
10 HSPU - Subbed in 10, 95lb shoulder press

I did it 13:13

I was feeling my bacon for sure.  Got a bunch on sale Saturday and it was my breakfast on Sunday and Monday!

Power Cleans - Wall Ball

5 rounds for time:
10 x 135lb Power Cleans
15 x 20lb Wall Ball
Total time was 7:44

I did not have my watch to take splits but this one was a hard burner and made my legs sore.

Iron Balls

We did weighted Pull-ups to finish a long but great day at sectionals.  The WOD was seven sets of two and this is how it went for me.

50 - 60 - 70 - 80 - 85 - 90 - 95

Complete one, 60 yard sprint every 30 seconds for 6 minutes for a total of 12


Then:
For time:

50 Dips
100 Toes to bar
*Dips and Toes to bar can be broken into any number of sets or combinations.
I did 20 Toes to bar for every 10 dips but after second round I had to start breaking up the toes to bar.

My total time was 17:00

Wow, the sprints kicked my but I was feeling it at three minutes and at five I did not know if I would be able to keep a sprint up.  I did manage to sprint every time and not break to a run or jog but the last three minutes were not as fast sprinting as first.  Just tried to keep hammering the dips and Toes to bar.  Dips went pretty easy but toes to bar were a grind.  This WOD was a lot harder than it looked to me on paper.

Shoulder Press, L Pull-ups - Beighted Back Extensions

Started with one of my weakest lifts, Shoulder Press
115
125
135
145
150(This ties my PR which I did when I was 10-15 pounds heaver)
155 (Fail, weight slid off the bar on the way up)
155 (Fail, So So So close about had arms locked out and then nearly passed out)

I have to say it was freaking hilarious watching me as I about passed out.  I did get the weight to fall in the rack before I went down.  I tried to get back up and went down again in a crumbling ball, tried again and did not even get as high the second time after third attempt of which I made it about to 3 feet high I figured out what was happening and just got down to get better.  I was actually laughing at my self as I was laying on the ground.

21 - 15 - 9

L Pull-up
Weighted Back Extension - 25lbs

Rd - 1:33
Rd - 1:53
Rd - 1:14
Total - 4:42

This one went pretty fast. I burned out on the L-pull ups on the first round at 15 and burned out at 8 on the second and 5 on the third.

Clean - Diane

I started with cleans, reps of one.  I think my old PR (since I started crossfit) is 210 or 215 but those are power cleans which I hardly ever do anymore.  My record for cleans or squat cleans is 205.

135
155
175 (Weight got in front of me and it did not feel good. But all the other one felt solid until I got to 220)
185
195
205
210 (5lb PR)
215 (10lb PR)
220 (Fail Ron noticed the weight was too far infront of me
220 (Fail, hurried and unfocused but Ron said it was high enough to get under)

We went straight into Diane:

DIANE
21 - 15 - 9
225lb Dead lift

Rd 1 - 1:15
Rd 2 - 1:52
Rd 3 - 1:01
Total 4:09

Felt very strong.

Bench - Supine Ring Pull-ups, True Push-ups

Bench
215 x 3
225 x 3
230 x 3
235 x 3
240 x 3

Finished with Crossfit football WOD

AMRAP in 15 minutes:
10 - Supine Ring Pull-ups
10 - True Push-ups
13 rounds each = 26 rounds total.

Ron and I did this one together.  I would rest while he did a round and he would Rest while I did a round.  I was wearing my 20lb weight vest.

Toes-to-Bar, Tire Slams, Tire Flips, Butterfly Sit-ups

4 Rounds for time:
10 toes to bar
20 tire slams
6 Tire flips
20 butterfly sit-ups

I did all this wearing the 20lb vest.

Rd 1 -2:42
Rd 2 - 2:38
Rd 3 -2:40
Rd 4 -2:22
Total - 10:23

Rounds 1 and 3 were longer because Ron and I were switching the tires we fliped and I had the heavy tire on those rounds.  The vest was really slowing me down on the sit-ups but I got er done.

Deadlift - Death by Tabata

Started late so only got a few heavy deadlifts while ron was going through the Tabata WOD:

275
275
325
345
All of these went up easy.  I took a little break to run the watch for Ron and probably tried to make to big of a jump to 365.  I failed and in a hurry went for 355 and failed again.  Anyway, on to the Tabata.

Death By Tabata


Perform:
Alternating Tabata Deadlift and Burpee - 275 lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

The entire workout should take 8 minutes.

I did the following wearing a 20lb weight vest:
275 Deadlift - Burpees
4                    7
4                    7
3                    7
3                    7
3                    7
3                    7
3                    7
4                    8

I wanted to bounce the bar on the deadlifts but I was afraid of messing up my back.  I think dropping it and picking it up gave me a few more breaths than I would have had otherwise.  I was happy with the burpees but I wanted more reps on the deadlift.  Ron did this with just a little less weight but got over three times as many deadlift reps. 

Squat - Sprint

I did this before church on the farm.  Went pretty good considering how I normally do in the morning.

Squat-
Warmed up
205 x 5
275 x 5
295 x 5
315 x 3
320 x 3

All felt deep.  I ran out of weights in the barn so that seemed like a good place to stop.

Ten or fifteen minutes later I sprinted 10 fifties. 
First five were sprinting up hill, walk back down hill for rest
Last five were sprinting down hill, walk back up for rest

Bench, Shoulder Press - Body weight squat and handstand push-ups

I had time and want to go heavy on bench.  This is how it went:
Warm-up with 135
205 x 5
215 x 5
225 x 3
235 x 3 (everything felt light to this point and I thought trying a triple of 245.  I felt so good that I probably could have got it.  But, I decided my goal today was to lift as much weight as possible on the final rep so I went to singles from that point on.)
245 x 1
255 x 1 (This was a PR and I knew I could do more I almost went straight to 265, but I decided to go up to it in two steps
260 x 1
265 x 1 (went up slow but solid without Dustin even touching the bar.

I promised Dustin and myself that I would be satisfied and stop once I hit 265 but I really think my adrenaline was up enough that I could have put up 10 more pounds.  I took the 265 of the rack for the picture and it felt so light where it felt heavy when I was doing the lift before.  15lb PR!  Everything felt great.

I went on to shoulder press.  It was seated instead of standing because of the low ceiling in the workout room:
115 x 5
125 x 5
135 x 3
140 x 3
145 x 2 (went for three but only got it half way up on the last rep)

Finished with crossfit football wod about 10 minutes later:
15, 12, 9, 6, 3 reps of:
Bench Press @ body weight
Handstand Push Ups

Rd 1 - 2:26 (unbroken, 5-5-5)
Rd 2 - 3:07 (arms were toast 4-4-4, 4,4,4)
Rd 3 - 3:33 (5-4, 5-4)
Rd 4 - 2:01 (3-2-1, 3,3)
Rd 5 - 1:10 (unbroken, unbroken)
Total time was 12:53

There is so much junk leaning on the walls I could not do handstand push-ups like normal.  Instead I did freestanding handstand push-ups with my little brother holding my ankles to help me balance.  I am sure this is a little harder.  I loved today. It feels good to have the time to workout right.

Sprints

At 11:30 last nigth I did eight 100m sprints with 90 seconds rest.  Four were up hill and four were down hill.  I finnished on the down hill.  Felt pretty fast for an old man with legs that still hurt from body squats.  I started late because I was playing a game the family and it took a long time.  However, it worked out pretty well because it was cool and we had a big full moon for light.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Rd - 1=6
Rd - 2=6
Rd - 3=6
Rd - 4=6
Rd - 5=6

I kind of tip toed into this. Seven would have been doable in the first three rounds.  I thought about doing seven on one or two of the last rounds but by then I was starting to feel it.  This was a perfect WOD for a weight vest but we did not think of it and we were pretty spent when we started anyway.  However, it was just what we needed.

Sprint, KB Swings, Plio push ups

8 rounds of
100m sprint
8 two pood KB swings
5 plio push ups

Rd - 1 = :54
Rd - 2 = :59
Rd - 3 = :57
Rd - 4 = :57
Rd - 5 = :56
Rd - 6 = :58
Rd - 7 = :57
Rd - 8 = :49
Total time = 7:30

I did this straight through.  I want to do it again with the weight vest and recovery periods after each round for more explosive burst.  I think I can make this a better WOD.