400, Muscle-ups

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
7 Muscle-ups

I got six rounds + 100m and finished the 7th round in 23:33

Rd 1 = 3:18 (I acadently ran a little too far and was not ready for the shaky arms of the goal post)
Rd 2 = 2:54
Rd 3 = 2:59
Rd 4 = 3:00
Rd 5 = 3:13
Rd 6 = 3:27

Chest to bar Pull-ups, Wall Ball, Kettlebell swings

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

I did 14 rounds + 5 chest to bar Pull-ups.  Finished 15 rounds in 21:20

Wow, this one started out pretty easy but by around 14 or 15 minute into it I was having trouble getting enough oxygen.  Very good workout but I did more than keep me in shape today.  My back has been getting worse and worse and on Sunday I was having trouble getting up from the sitting position.  I had a bad limp and people at church were asking me what was wrong.  Could hardly tie my shoes and when I did pain would just shoot down my leg.  Anyway, when the WOD was over I collapsed, sucked air checked pulse got up and collapsed again over by the open garage door.  Stayed there for a while and slowly got up.  While I was getting up I was on knees and elbows.  I distinctly felt a very sudden shift in my back much higher than my pain was, almost in the middle of my back.  I did not know if it was a good thing or a bad one at the time.  Well I have not had hardly any pain since so it was a pretty good thing.  I still have memory pain or ghost pain but I bet even that goes away in a little while.  Tough WOD, great results!

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
2:52
2:38
3:44
2:38

Total: 11:53

I did the Griff WOD on Feb. 11, 2010 at 14:11 but it was my first WOD after my wreck so I was very stiff and did not loosen up until the end.  So this is really not that big a PR.  I noticed my legs were pretty dead on the second 800 from running backwards on the 400 before.  This is where need to get faster.

Front Squat

3-3-3-3-3 reps


Warmed up with 135 and 165
1-9-11  5-9-11
195        205
205        225
225        235
245        245
255        260(5lb PR)

I tried for 275 but did not get it.  Still I PRed today and it felt very light when I did.  Pretty good for some sore legs.

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats
Burpees

Time 4:52

I did not have much spring on the Burpees after the overhead squats.  But it was a fun little WOD

Ring rows, bench press, back squat

Five rounds for time of:

15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Time 30:46

I sucked on this thing.  The first round was a little under 3 minutes the rest were very slow. After the first round I broke up the bench 8-7 and went 5-5-5 on the last two or three rounds of squat.  No gas today.  I am in the middle of an I.F. and did the WOD in the morning which has never gone well for me.  Pretty disappointed on my results but I have to agree with Clayton that being deep into a fast affected my performance.  This is the first time I have worked out in a fast.  I could have done it after school but there is no track practice today and I miss my wife and kids after a very crazy week.  Today, seeing my family after school was more important than this WOD.

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Time 4:30 (1:07 PR)

In November of 2010 I wrote this about Jackie

Time = 5:37
Blasted through all the S.D.H.P.'s in about 2 minutes. Broke up the Thrusters25-25 and pull-ups 16-14 using the butterfly kip. Lungs were actually in pain at end and I rested on the floor for a long time afterward.

Today I did the whole thing unbroken.  I did rest on the floor for a little while but not really in pain or anything like that.  I feel pretty good about this, but I think I can do it even faster next time.