"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Time - 5:09

Last time I did this my back gave out on the second round and I limped through it.  I felt much better this time and I even started with sore legs.  All deadlifts were unbroken which is a big improvement.  I even did my first set of handstand push-ups unbroken which is is amazing considering my old PR is 12 in a row!  My arms did slid wider than I wanted for the last few but my head touched the ground on each one.  However, I was burned out pretty bad after that with the second set at 9-4-2 and the third at 7-2.  All in all I felt good with this WOD even though I started out sore.

Handstand push-ups, Deadlift, Chest to Bar pull-ups, Double-unders

Seven rounds for time of:

5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Time - 20:52

Wow, this thing was a lot more difficult than expected.  All handstand push-ups and deadlifts were unbroken.  The Chest to bar pull-ups are what killed me.  I did not do a lot of pull-ups yesterday but I was gassed pretty bad when I did them and I could feel it this time even more so since I was pulling the bar to my chest.  Anyway, the pull-ups were broken in many different ways.  I need to do them straight through next time.  The double-unders were broken every time my rhythm got off.  I only did one unbroken.

"Jackie"

1000 meter row (subbed S.D.H.P.)
45 pound Thruster, 50 reps
30 pull-ups

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.

BMS Wrestlers Thanksgiving Day Workout

50 Push-ups, 5 Jumping Jacks

45 Push-ups, 10 Jumping Jacks
40 Push-ups, 15 Jumping Jacks
35 Push-ups, 20 Jumping Jacks
30 Push-ups, 25 Jumping Jacks
25 Push-ups, 30 Jumping Jacks
20 Push-ups, 35 Jumping Jacks
15 Push-ups, 40 Jumping Jacks
10 Push-ups, 45 Jumping Jacks
5 Push-ups, 50 Jumping Jacks

Heavyweight - Joey Clark = 11:33

Middleweight - Jake Brown = 6:38

Lightweight - Brendan Roberts = 12:15

OVERALL WINNER = JAKE BROWN

Good job, keep it up.  Hope everyone ate a lot of turky.  Tanner you sent in a time of "minutes and 45 seconds" so how many minutes?

BMS Wrestlers Workout Deck Of Cards

Heavyweight - Joey Clark = 9:37

Middleweight - Jake Brown = 10:59

Lightweight - Sam Roweton = 17:00

OVERALL WINNER - JOEY CLARK

Joey, I have always wondered if your playing with a full deck and now I am even more unsure.  You guys are all doing a great job!  Keep it up we have to stay in shape.  Don't forget to tell your parents you are thankful for them and that you love them today and remember to help with the dishes!

BMS Wrestlers 150 Burpees Workout

Heavyweight Winner = Kent Weelbarger 15:24

Middleweight Winner = Jake Brown 8:24

Lightweight Winner = Brendan Roberts 8:42

OVER ALL WINNER = JAKE BROWN

I got lots of e-mails, which makes me happy.  I will post the Deck of Cards tomorrow if I can.  Great job guys, keep it up!  By the way I should mention that someone did send a time of six minutes, but they did not give me their name.  If you are that person, I would like to see you do that again.  That is 25 burpees a minute for six minutes without a break!  That is faster than me or Coach McCullah.  In fact, some professional crossfit athletes can't do that.

Push Press

3-3-3-3-3-3-3

Shoulder press
115
125
130
130

Push Press
155
175
185
190

I was in a hurry and thought this workout was shoulder press until I looked it over again during the workout.  So I switched over to Push press and I think it ended up being Push Jerk

BMS Wrestlers Thanksgiving Holiday Workout

OK guys, remember I will probably not be at a computer every day but I will post results as much as I can.  You will e-mail your times to dbayless@bolivar.k12.mo.us  but this is where you go to find out how you matched up with the rest of the team.  Don't cheat on your workouts and good luck!

Tuesday: 150 burpees (feet must leave floor with clap above head at the top of the jump)


Wednesday: Deck of Cards – Take a deck of cards, shuffle,
Aces = 1, King = 13, Queen = 12 Jack =11 numbered cards are as valued. Flip each card over and perform the movement and the number of reps specified. Hearts = good mornings, Diamonds = mountain climbers, Clubs = body squats, Spades = Sit-ups,
Jokers = one minute of high-knees.

Thursday: First of all, it is Thanksgiving. Tell your parents you love them and you are thankful for them and all they do for you which is more than you will understand until you have kids of your own. BE THANKFUL and help with the dishes. As for your workout:
50 Push-ups, 5 Jumping Jacks
45 Push-ups, 10 Jumping Jacks
40 Push-ups, 15 Jumping Jacks
35 Push-ups, 20 Jumping Jacks
30 Push-ups, 25 Jumping Jacks
25 Push-ups, 30 Jumping Jacks
20 Push-ups, 35 Jumping Jacks
15 Push-ups, 40 Jumping Jacks
10 Push-ups, 45 Jumping Jacks
5 Push-ups, 50 Jumping Jacks
(I suggest you do this before you tank up on turkey) 

Friday: As many rounds as you can do in 20 minutes of:
5burpees
10 sit-ups
15 body squats (Get Deep!)

Saturday: Five rounds of: 30yards bear crawl, 30 yards lunges

Sunday: This is the day of rest so REST!

400, Deadlift

Complete as many rounds as possible in 12 minutes of:

400 meter run
5 Deadlifts

315lbs  4 rounds

I did this one after dark.  I think I was 10 meters short on the first 400.  Finished the last deadlift with just a few seconds to spare.  I need to run a little faster and I think I should add 10lbs next time I do this one.

Hang power snatch

1-1-1-1-1-1-1-1-1-1 reps
warm-up - 95, 105

135
135
135
135
135
135
135
135
140
145

135 started out at about my max.  I just worked on form for a while.  I missed the lift 3-4 times but got it all 8 before I added weight.  Got 140 and 145 on the first try.  Fell forward after I was in the bottom of the squat position and on my way up on 145.

"Blake"

Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

This has not been a good week for crossfit.  I have been sick and had a lot going on with wrestling.  I only had a little time and felt terrible before I even started.  Legs died in the first minute and I dug deep only to find nothing.  Only did one round (4:48) and called it quits.

"Nancy"

5 rounds for time of: 400 meter run
95 pound Overhead squat, 15 reps

Time - 13:43

July 15 2009 Time14:47
 
I did this one on the farm.  I have defiantly improved on overhead squat in the last year.

Overhead, Front, Back Squat

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets

Overhead:
165
175
185
195
205

Front:
215
225
235
245
255

Back
265
275
285
295
305

This is 10lbs more on each lift than last time.  I would like to go up by 10lbs next time.

HSPU, KB swings, GHD situps

Max rounds and reps in eight minutes of:

4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

7 rounds + 4HSPU

Last time back in February, I got 7 rounds + 4 HSPU + 1 KB swing so I was short of a PR.  I know why.  The GHD situp stand sliped where it would not hold my feet.  Some one else did not latch it correctly and I had to stop and fix it.  I also did an extra HSPU in my 7th round for some reason.  Has those things not happened I think I would have PR'd but not by much.  I did this thing straight though without any breaks.  I just have to get faster with each exercise, especially GHD Situps.

Dumbbell Thrusters and Rope Climb

Complete as many rounds as possible in 12 minutes of:

35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

10 rounds + 1 Thruster

Went a head and did 11 total rounds.  Started at a good pace and had 4 done in three minutes but really struggled mentally between minute 4 and minute 7-8.  I got it together and did one a minute for the last 4 or so. 

"Lumberjack 20"

20 Deadlifts (275lbs) Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Time 30:24

I really took my time with the deadlift (Five minutes) just to play it safe with my back but it was just fine.  I started real slow on this one and ended much faster since I wasn't gassed.  My goal was under 30 and I know I can get it next time.  The dead lift was slow and steady and the Chest to Bar Pull-ups had a break but everything else was unbroken.

Snatch

Snatch one rep every minute on the minute for 15 minutes

135
135
135
140
140
140
145(F)
145
145
150(5)
150
150
155(F)
155
155

Went ahead and tried 160 a few minutes later but failed.  I wanted to try again but was out of time.  However, old PR was 150 so I am ok with this.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

2:44 (I was counting by 10 lost track and did an extra 10 to be safe,Pretty sure I did 60)
2:34
2:33
2:27
2:34
Total time working out 12:52

I was using the online stopwatch and the computer screen saver popped up between the 2nd and 3rd round.  That messed me up and I started the 3rd round 35 seconds late.  Other than that, I am very happy with the WOD.  I switched to butterfly kips on the pull-ups and I know that saved time.  I still struggle through the sit-ups but I am getting faster.  I took 35 seconds of my PR but I also accidentally got 35 extra seconds rest so that balanced out.  However, I did do 10 extra squats in the first round so I am satisfied with calling this a PR.

May 6, 2010
2:41
2:48
2:41
2:41
2:38
Total time working out: 13:27
Sept 23 2009:
2:51
2:54
2:41
2:59
2:57

Muscle-ups, Handstand push-ups, Burpee pull-ups

Five rounds for time of:

3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Time - 24:50

I had to do 7 normal muscle-ups and 12 handstand push-ups but I was a lot closer to doing the muscle-up Handstand push-ups than I thought.  I tired my shoulders a bit trying and it affected my time.  I know I can do this one faster. 

Squat Clean and Jerk

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 - 9:22

Not very fast but pretty steady.  Made sure not to cheat on form.