Shoulder Press

5-5-5-5-5

95
105
115
120
125


In June of 2010 I did this:
95
105
115
125
125

I am pretty close to what I did last time when I was not fighting a back injury so I feel ok with this.  On an up note I was sitting on the couch last night and my lower back just crunched in about 3 places all very close to together where my back meets my pelvis.  I have had no static nerve pain since and all other pain has been much much less intense.  I am hoping that I will be back in full swing soon.

Muscle-ups, Squats

Three rounds for time of:

12 Muscle-ups
75 Squats

Time 13:24

I did this one on the Farm.  I had trouble with muscle-ups.  I wish my rings were higher as I was having a hard time getting in the proper position to swing up into the dip position.  Also, I did not have tape on rings and when they got sweaty they became slick.  I had to the muscle-ups one at a time.  Legs held up were sore the next few days because I have not been working them very hard with my back issues.

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Well I did not give Bradley the respect it deserves.  First of all I messed it up and did pull-ups, 100, Burpees so I only ran half as much as I should have.  This was just another mistake because I tried to do the WOD off memory.  However,  this thing was real hard.  I went too fast on the first round and was actually seeing stars and by the second round things started to look foggy.  I did slow down but I finished and finished hard.  I thought I would drop on this one.

1:00
1:10
1:22
1:25
1:51
2:04
1:50
1:50
1:55
1:37

Gator

Eight rounds for time of:
185 pound Front squat, 5 reps  (subbed 95lb step-ups holding the bat like I would in front squat)
26 Ring push-ups

1:21
2:19
3:28
2:02
3:00
2:57
2:51
2:47

Total = 20:53
2  First time to do the Gator WOD and my chest is still tired.  I subbed the step ups because I am still babying my back and will keep babying it for a while.

Sledge, Knees to Elbows, Plate push, Rope Climb

Five rounds for time of:
Sledge Hammer Strikes (20)
Knees to Elbows (20)
45lb plate push 120 ft)
Rope climb

2:51
3:05
3:17
3:16
3:05

15:33

I think the time is right I did it off of memory.  The plate pushes were harder than I thought.

Supline ring pull-ups, weighted push-ips

I messed my back up again so I am slowly working back to normal crossfit workouts.  My plan is to do a WOD that does not involve much of my back and then cash out with a back exercise.  I also have started running every morning to loosen my back up so I can moove through out the day.  So this is what I did yesterday:

1.5 mile jog before school

WOD:
As many rounds possible in 10 minutes
10 weighted supline ring pull-ups at 25lbs
10 weighted push-ups 45lbs

I was two push-ups away from a complete 7 rounds

Cashed out with perfect KB swings in sets of 10 with 35lbs, 45lbs, 55lbs

LOOK!  I found the missing link between Ben and the apes!