DT and Bench Press

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

The following is what I wrote, the first time I did this, on Aug. 1, 2009:

My time: 18:24I did the first round as RXed but it would have taken me all day so I dropped the weight to 135 for the next four rounds. Next time I want to do the first two rounds as RXed, then three, then for four and then five. It would be great if I can do this and still keep the time pretty close to the same.

Then I wrote this on April 8th 2010:Well I bet I ran that morning on Aug. 1st where I did not this time and it probably took about a minute to take some weight off the bar but I still had a big improvement. I did all 5 rounds as RXed and my time was 14:59! I think my main improvement was in the Push jerk and now I need to just get better all around and not stop to breath as much. But, for now I am happy with my performance.


Today I PRed again.  My time was a very lucky 13:13.  I thought about this all night and was pumped for it.  I don't know why this WOD is so hard.  It does not look like that big a deal but it is a man maker.  Jason Kupla can to this thing in half of my time and my hat is off to him.  I will have to keep cutting my rest time to get faster.  I tried to do each round under 2:30 and the first one was under 1:50 but after that it just did not happen.   I went back about 45 minutes later and did 185lbs bench press at sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Tabata "Bottom to Bottom" Squat

Tabata "Bottom to Bottom" Squat

Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Did 15 squats for each round and mile was 6:22

Resting at the bottom of the squat was not much rest at all.  Made it a not harder.  Legs were pretty dead at the start of the run.  I wish my time would have been less.  I need to get back to running in the morning.  After I did this, I helped Jenni with "Nutts" which took her 26:34 with 105 deadlift, an 18" box, jumping pull-ups, 12lb ball, 400 normal jumps, and running with 25lbs.  I am very proud of her.  After that, I did a Tabata set of sit-ups and then a bunch of crunches.

"Randy" - Supine Ring Pull Ups, True Push Ups

75 pound Power snatch, 75 reps for time.
Time 4:24 (29 Second PR!)

Did it on 6-4-10 with a time of 4:53

Did it on 7-6-09 with a time of 5:44

I actually remember doing this back in June.  I knew it would be fast and hurt a lot.  I was really happy with my PR back then and I am just as happy today.  This time I did the first 40 unbroken as fast as I could but my arms and grip were giving out at 30-40. I just pushed through. At 40 put it down, took about 5 breaths and blasted through 10, put it down and took about three breaths and blasted 10 more.  I took 3 breaths and blasted 10, took a breath or two and did last five.  Next time I would like to push through the last 15 or do 45-15-15 to = 75.  I just want to PR again.  Did randy at about 11:00 went back to the barn at about 4:00 and did this crossfit football WOD:

As many rounds as possible in 15 minutes:


10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds completed.

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

I got 13 rounds + 7 Supine Ring Pull Ups

The S.R. Pull-Ups were a lot harder than I thought.  Burned out at about 6 after first few rounds.  I am sure Randy from this morning had something to do with that.  The true push ups were easier than I thought and a lot of fun.  I slid steel bars through cinder blocks for parallets.  It gave me a true "Rocky - Eye of the Tiger" feeling.  Loved it!!!

Back Squat

3-3-3-3-3

Legs are fried and sore from a bunch of overhead squats two days before.  Warmed up with stretching and quite a bit of reps at a lighter weights.

255
295
305
315
320

My legs are very sore.  I even thought about skipping today but I have had a good run lately and I don't want to loose my rhythm.  I actually ended up much better than I thought I would.  320lbs is all we have in the barn so I guess that is a good place to stop.  At one point it thought about counting the 255 set as a warm up but my left hamstring is talking to me so 255 counts this time.  Originally, I had planned to do 10 200m hill repeats today.  I may modify it, I may not do it at all.  We'll see.

"Nutts" and benchpress

For time: 10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10' (subbed thrusters, no wallball on the farm)
200 Double-unders
Run 400 meters with a 45lb plate

Time - 27:01 (PR by 4:46)

I did this on by myself in the barn.  I like it better in the weight room and with others better.  I did the box jumps on the tail gate of a truck with bad shocks.  I usually get a bounce and could not do that this time and I know that slowed me down.  Pull-ups were not bad; I did 20, 14, 11, 5.  The thrusters were a killer 45lbs is a big differenc from 20.  I broke them up into five sets of 20 where I am pretty sure I could do the wall ball in three sets.  The double unders took almost nine minutes which seemed like forever I have to get faster here.  However, I did take over four minutes off and even though I gave the WOD all I had, I think I can do it faster still.  After lunch I went back to the barn and did 5X5 of 205 on bench. 

Chest to Bar Pull-ups, Ring Dips, Overhead Squat - Shuttle, KB, Push-ups

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Total - 9 +2 Pull-ups

I would have liked a picture of this to send in to the main page.  I was hard at in in a freezing barn with steam coming of me and my breath smoking while pony took a nap watching.  The pull-up bar was slid between rafters and that made it tricky for the chest-to-bar part but I could do it.  Also, the rings were hanging from rafters and were a little wider than I would like but it worked.

Rested two hours and did this one of the crossfit football sight:

Sprint a 20 yds - 40 yds - 20 yds shuttle drill
8 kettlebell Swings 2 Pood
16 push Ups
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards. change direction and sprint back 20 yards through original starting point.  Perform 8kb swings and 16 push ups. Rest 1 minute and repeat...

Took my time on the first round getting into the swing of things.  With each round I was able two shave off a little time, ran faster, did not stop to collect myself for the KB swings, and by the last one I was in the dirt doing push-ups before the KB hit the ground.  This one was fun and a little easier than I thought it would be.  However, the first WOD was harder than I thought it would be.

Weighted pull-ups, back extensions, Farmer Walk

Three rounds of:

10 Weighted pull-ups
30 Back extensions

Time - 4:59 with 35lbs

Man I wish I had a vest for this one.  The weight was swing all over the place when I tried any kind of kip.  I ended up just basically doing dead hang pull-ups at 5+5.  I took a little time to recover and did a crossfit football WOD:

Complete 3 rounds:

One Arm Farmer Walk (RT) 40 yards - 1/3 body weight (60lbs)
One Arm Farmer Walk (LT) 40 yards - 1/3 body weight (60lbs
Max Rep Strict Chin Ups - 2 sec hold at the top of each rep

Rd 1 = 11, Rd 2 = 7, Rd 3 = 10

The farmer walk was a cake walk probably due to my extensive training in this area growing up.  However, it did affect my grip on the pull-ups.  I made sure to pause at the bottom and two seconds at the top.  The second set was thumbs in which I am good at kipping pull-ups here but not as good with this kind pull-up with the hold at the top.  I got some big bulging arms for me on this WOD so I cashed out with curls for old times sake.

I don't know, sometimes I feel like I am just not getting the WOD and both WODs were like this.  They were a work out but I wasn't ever very gassed and I did not lift a ton of weight so it just did not feel like a great day.  But it felt good get to workout for more than 10 minutes which made it a good day.