For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Time 21:51
Old PR was 19:53 I am not in as good of shape as I was in April. I am getting back into it. I took way too much time on burpees and Knees to elbows. I also did not have a goal in my mind when I started and I know that affected my time. Next filthy fifty needs to be under 19:53.
Thursday, December 16, 2010
Tuesday, December 14, 2010
Deadlift
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
315
315
325
325
325
335
335
345
345
355
I wanted to do this one as soon as I saw it because I have felt stronger and stronger at this lift the last few months. I can remember a few years ago I swore off this deadlift. Thought I would never do it again because it aways hurt my back. Now my back is much stronger. The crazy thing is it slipped out of place in wrestling practice 10 days before I did this WOD. I took 4 or 5 days off and babied my back for a while. I came back to this WOD not knowing where to start because of my back. But it felt good warming up so I put a little weight on. I just kept putting it on and ended up with my max from about a year ago. I still felt good so I put on 370, which I thought was over my old max but I was not sure. It was, today I looked back and the old max was 365. I felt very strong at 370 so I put on five more pounds and did 375. I decided to stop but I KNOW I could do more. I was out of time and besides I did have a hurt back only 10 days before. However, I was very happy with how I did on this WOD.
Deadlift 2-2-2-2-2-2-2-2-2-2
315
315
325
325
325
335
335
345
345
355
I wanted to do this one as soon as I saw it because I have felt stronger and stronger at this lift the last few months. I can remember a few years ago I swore off this deadlift. Thought I would never do it again because it aways hurt my back. Now my back is much stronger. The crazy thing is it slipped out of place in wrestling practice 10 days before I did this WOD. I took 4 or 5 days off and babied my back for a while. I came back to this WOD not knowing where to start because of my back. But it felt good warming up so I put a little weight on. I just kept putting it on and ended up with my max from about a year ago. I still felt good so I put on 370, which I thought was over my old max but I was not sure. It was, today I looked back and the old max was 365. I felt very strong at 370 so I put on five more pounds and did 375. I decided to stop but I KNOW I could do more. I was out of time and besides I did have a hurt back only 10 days before. However, I was very happy with how I did on this WOD.
Monday, December 13, 2010
Muscle-ups, Forward rolls, One Legged Squats, Handstand walk
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
Time 11:58
This is 24 seconds over my PR. I am not happy with this time. I did this one early in the morning before Jenni and the kids got up to go to get around for church. I never seem to do as well in the morning. My weakness last time was the muscle-ups and I still had trouble with them. Last time, by the last round I was doing one at a time. This time I tried to do more than that but some times I would get stuck and strain and fight to get it without getting it. This probably made me go slower because it took more time to recover due to my pooped out arms. I also had trouble walking on my hands in the first round but that was just because it was early in the morning and I needed time to wake up.
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
Time 11:58
This is 24 seconds over my PR. I am not happy with this time. I did this one early in the morning before Jenni and the kids got up to go to get around for church. I never seem to do as well in the morning. My weakness last time was the muscle-ups and I still had trouble with them. Last time, by the last round I was doing one at a time. This time I tried to do more than that but some times I would get stuck and strain and fight to get it without getting it. This probably made me go slower because it took more time to recover due to my pooped out arms. I also had trouble walking on my hands in the first round but that was just because it was early in the morning and I needed time to wake up.
Friday, December 10, 2010
Row, Thrusters
Five rounds for time of:
Row 500 meters (S.D.H.P.)
135 pound Thruster, 7 reps
Time 24:22
This thing kicked my butt. I don't know why. I probably started too fast. I was having grip problems with the S.D.H.P. and that is a lot of weight for me on thrusters. I guess the time off from hurting my back was catching up with me. At one point the little man on my shoulder was saying "just do three rounds, you can quit and blame it on your back" but my back felt fine and still does. I told the little man to kiss off and did all five of the rounds.
Row 500 meters (S.D.H.P.)
135 pound Thruster, 7 reps
Time 24:22
This thing kicked my butt. I don't know why. I probably started too fast. I was having grip problems with the S.D.H.P. and that is a lot of weight for me on thrusters. I guess the time off from hurting my back was catching up with me. At one point the little man on my shoulder was saying "just do three rounds, you can quit and blame it on your back" but my back felt fine and still does. I told the little man to kiss off and did all five of the rounds.
400, Pull-ups, Squats
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Time 12:22
This is my first one back after a short bit of time off with my back. I picketd it because it did not have any movements that would hurt my back. I ran outside after dark in very cold air and burned my lungs a bit but other than that it was not bad. I just wanted a better time.
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Time 12:22
This is my first one back after a short bit of time off with my back. I picketd it because it did not have any movements that would hurt my back. I ran outside after dark in very cold air and burned my lungs a bit but other than that it was not bad. I just wanted a better time.
Friday, December 3, 2010
Tabata
Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight
Tabata Weighted pull-up, 30 pound dumbbell
3, 3, 3, 3, 3, 3, 3, 3 =3 Total reps =24
Tabata Weighted squat, 45 pound plate
10, 10, 10, 10, 10, 10, 10, 10, = 10 Total reps = 80
Tabata Weighted ring dip, 30 pound dumbbell
4,4,4,4,4,4,4,4, = 4 Total reps 32
Tabata Deadlift, 165 pound barbell
10, 8, 7, 7, 7, 7, 7, 7 = 7 Total reps = 53
Tabata Total = 24 Total reps = 189
I messed this one up. I have never done it so I used the guy's results from the main page as a guide. His Tabata total was 21 and I figured he, being on the main page, would be much better than me but he wasn't. On the pull-ups three was real easy but I was waiting to burn out on the last 2 or 3 rounds like I have done on the other tabata workout but I did not at all. So I did one more rep than the main page guy on the squats and I could have added more than that. I did the same with the weighted ring dips and it was harder but I think I could have done 5. My feet lost the weight on the last round and I still had plenty of time to pick it up and do the last rep. I did have problems with the deadlift. At this point I decided to forget the main page guy and just go for all I could since it was the last lift anyway. However, I forgot to put the stopwatch where I could see it on the first round so I just guessed on the time and 10 reps probably took 21 seconds. I quickly moved the watch and had no more time to rest and started a little late so I was only able to get 8 reps going as fast as I could. Those two rounds gassed me a little and I was only able to get 7 on the next but I was able to keep that number. I think I can do 8 consistently next time.
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight
Tabata Weighted pull-up, 30 pound dumbbell
3, 3, 3, 3, 3, 3, 3, 3 =3 Total reps =24
Tabata Weighted squat, 45 pound plate
10, 10, 10, 10, 10, 10, 10, 10, = 10 Total reps = 80
Tabata Weighted ring dip, 30 pound dumbbell
4,4,4,4,4,4,4,4, = 4 Total reps 32
Tabata Deadlift, 165 pound barbell
10, 8, 7, 7, 7, 7, 7, 7 = 7 Total reps = 53
Tabata Total = 24 Total reps = 189
I messed this one up. I have never done it so I used the guy's results from the main page as a guide. His Tabata total was 21 and I figured he, being on the main page, would be much better than me but he wasn't. On the pull-ups three was real easy but I was waiting to burn out on the last 2 or 3 rounds like I have done on the other tabata workout but I did not at all. So I did one more rep than the main page guy on the squats and I could have added more than that. I did the same with the weighted ring dips and it was harder but I think I could have done 5. My feet lost the weight on the last round and I still had plenty of time to pick it up and do the last rep. I did have problems with the deadlift. At this point I decided to forget the main page guy and just go for all I could since it was the last lift anyway. However, I forgot to put the stopwatch where I could see it on the first round so I just guessed on the time and 10 reps probably took 21 seconds. I quickly moved the watch and had no more time to rest and started a little late so I was only able to get 8 reps going as fast as I could. Those two rounds gassed me a little and I was only able to get 7 on the next but I was able to keep that number. I think I can do 8 consistently next time.
Thursday, December 2, 2010
"Helen"
Three rounds for time: Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time - 8:52
This was a PR but I was hoping for a better time. It was dark and I passed the 400 mark on the first run. On the last round the custodian locked me out of the weight room on my last run. I banged on the door and no one heard inside due to the loud music so I had to pop the door which took a little extra energy. This probably cost me another three seconds or so but, outside of that there is no way to get faster other than to just start running faster. I went as fast as can be done with KB and Pull-ups and don't think these exercises can be done quicker without cheating the full motion. Bottom line, I gotta run the 400 in around 80 seconds.
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time - 8:52
This was a PR but I was hoping for a better time. It was dark and I passed the 400 mark on the first run. On the last round the custodian locked me out of the weight room on my last run. I banged on the door and no one heard inside due to the loud music so I had to pop the door which took a little extra energy. This probably cost me another three seconds or so but, outside of that there is no way to get faster other than to just start running faster. I went as fast as can be done with KB and Pull-ups and don't think these exercises can be done quicker without cheating the full motion. Bottom line, I gotta run the 400 in around 80 seconds.
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