"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Time:20:31

The good news is I was thinking about my lungs and energy more than my bad shoulder and sternum. The bad news is I was thinking about my lungs and energy more than my bad shoulder and sternum.

Deadlift 5,5,5,5,5,5,5

Deadlift 5-5-5-5-5-5-5 reps

135
225
225
225
225
225
225

I am still skipping workouts but I did not think I would be able to do this one a few days ago and I made it through. I did it a little different than it was intended. I went through it with a med. light weight but fairly fast to get heartrait up. I mainly worked on form and motion. I thought I would do it with only 135 but that felt easy enough on the bad shoulder that I put another set of bumpers on. My sore shoulder is screaming but I am pretty sure I did not do anything to hurt it.

Other signs 0f improvement are:

I can do push-ups again with less pain each day
I can do a hand stand (I can only dip about an inch and then I am on my face)
I can do connective pull-ups as long as they are dead hang, Kips are killing my sternum and shoulder
I can do GHD sit-ups with extending each arm to the ground

I feel good about this considering this time last week I was in a neck brace looking at a cat scan machine, getting X-rays, stitches and thinking my collar bone was out of place. I haven't taken a pain pill in two days. I am getting better, I just want to be back to 100% faster.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Time:29:20

This is one I could do without slowing my recovery. Sternum is still painful in running motion. I also had to keep the ball above my chest. If it dipped my left side was too week to bring it back up. However, I felt good to feel like I was pushing hard through a workout which is the first time since the wreck.

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters Run
400 meters backwards

Time=14:11

This was perfect for me after the accident. Did it in the main loop of the school, 210 yards which is about 10 meters shy of 200. So I went an extra 40 meters for the last lap of the 800s and 20 meters for the 400s. My first few laps were the slowest. After a while I loosened up and it got better. I did not even have to think about my left side when I went backwards for some reason. I would like to do this one when I am running on all pistons.

Power Snatch, Snatch balance, Overhead Squat

Seven rounds for time of:
95 pound Power snatch,
7 reps95 pound Snatch balance,
7 reps95 pound Overhead squat, 7 reps

My Time=20:51 (Thanks to Ben yelling at me I got under 21minuets or a round every 3 minutes)

I liked this one because for the first time ever I felt the groove for snatch. Where I actually was just catching the bar as it went up instead of pushing it all the way. I think I will be better at this lift in the future because of this. I did the first round straight through. After that I learned to do 6 snatches, break and then finish the round straight through.

Jenni did this one with the training bar at a time of 17:46

Handstand push-ups, Squats, Pull-ups, Push-ups

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Handstand push-ups= 87
I tried to do these like Clayton suggested at 5 every 30 seconds but after about 50 I did not have the strength to go deep as I should and come back up. So I had to switch to doing 4 and 3 at a time. My last set only had 2.

Squats=211
I am so pumped about this. Outside of dead arms my body was still charged so I went into this with a full tank of gas. My original plan was to do 50 each minute by 25, shake legs + 25 and shake legs. That worked for the first two minutes then I fell behind but I just gutted it out real hard for the last minute. The main thing I am happy about with my squats is they were good deep squats with a hip thrust when I stood up. I have been playing around with the arm swing like I have seen on videos. I also, had fresh legs because I did not run today due to the snow.

Pull-ups=55
I did 10 and made a mark on the paper. I could see I was not going to make my goal of 60 so I switched to 15 but it was too late. I ran out of time with 5 left. My sets were 10,10,10,15,10

Push-ups=54
I did 10 took, one deep breath and 10 more for the first 40 and gassed out the last 14

Total=405

I did take a very short break like Clayton and Ben on this one. I think I want to do it straight through next time and see how much it effects my numbers.

Back Squat

Back Squat 1-1-1-1-1-1-1 reps

225-5times

275
315
325(F)
275
285
295
305

I am 10 pounds of my pr. However, that was in June and I had been lifting more and I also went with out a belt. I really need to get better.