Weighted pull-ups - Telen

Sunday I started the day with weighted pull-ups.  I did 5 sets of three with about 45seconds to one minute rest after each at 75lbs.  I finished up with this:

Telen

Complete 8 rounds for time:

100 yard Shuttle Run
8 KB Swings - 2 pood
5 Towel Pull Ups

Bench - GHD, Muscle-ups

On Saturday I started with bench.  I did not have a spotter and could not push myself as hard as I would have liked
235 x 5 (recent PR)
235 x 3
235 x 1

Finished up with this quick little WOD:
For time:


25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Squat - SDHP, Lateral Jumps

I did the following last Friday but have not been able to post until now.

Started with Squat.  It felt great.  My back was great.  I wanted to keep adding weight but decided against it to insure I stoped on a good note.  All reps were deep to parallel.

225 x 5
265 x 3
295 x 3
305 x 3
315 x 3

21-18-15-12-9-6-3 reps for time of:

95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle

I forgot my time.  This was a gasser.  My jumping was not like normal after the squats.

Hang clean & Jerk - Burpee muscle-ups

I did something different for a core lift today - Weighted ring dips - except I held the weight with my curled legs.  I put the bar right behind my knee and my bent legs held it up.  This was pretty awkward and I pulled something in my back doing it but at least I can say I have tried it now.  I did 4 sets of 3 with 55 lbs.  After that I did the following WOD form the Gymnastic sight:

A)•3 x 0:15's Back lever ( Tuck Position)

B)Ring Series:
•5 x ( 10 Ring Push up + 5 ring fly ) * Ring fly performed with straight arms!
•6 x ( 2 False grip chin up + 1 Muscle up transition) No dip will be performed, just a transition over the top of the rings

C)8-7-6-5-4-3
•Hang clean & Jerk @ 135lbs
•Burpee muscle-ups

As for the Hang clean and Burpee muscle-ups, it took me a lot longer than I thought, 17:00.  My chest was toast when this was over.

Bench - The Volkswagen

Started with Bench.  Last week I did:

225 x 6
225 x 4
225 x 3
225 x 3
I had way too much rest time between sets.  I am trying a new idea to get to a 275 bench.  I am adding 5lbs every week and trying to bench it as many times a possible.  So this week I did
230 x 6
230 x 4 but spotter helped on last one
230 x 3
230 x 1 I was burned out
According to the bench calcuculator I should be able to bench 276.  230 six times is probably a resent PR for me.  I will go for 235 next week.

Finished with this WOD:

The Volkswagen 4.0

15, 12, 9 reps of:
Bench Press @ bodyweight + 5 lbs  (170lbs)
Weighted Pull Ups w/ 50 lbs

Chest was toast on this one.  I also had trouble holding the weight with my feet on Pull-ups and never did more than six at a time.

Forgot the exact time but it was 12 something.

Deadlift - Squats, Burpee Box Jumps

It has been way too long since I recorded anything on this blog.  I have remained somewhat regular at working out.  I would say I do about four WODs a week and about three heavy lifts a week as well.  Today I actually have time to make a post.  I started with heavy deadlift.  I got 375 off the ground on the right but not the left.  My back is better but not as strong.  Also, at 165 I just don't have the weight to push, or pick up, the weight like I did.  However, I am happy with how I look.  I was in a hurry so did a little WOD from crossfitfootball that went like this:

Complete 5 rounds for time:

7 Squats - bodyweight
7 Burpee Box Jumps 20"

Total time was 4:55  Round three was over a minute but all the others were under.  This was a good little WOD that really got my heart pumping.  I will probably do it again.

210 is 212 on this one

I have been able to stay kind of regular with my workouts but I have not found the time to post for a while.  My WOD's have all been short since football started.  I have lost some of my crossfit shape because I have been skipping these type workouts.  However, I hit this hard after heavy squats yesterday and got my heart rate up to 210!  It felt AWFUL  good.

For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball

Time was 16:27