Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Must complete 100 reps of each exercise before moving on to the next.

As Rx'd: 16:27

Dragged some major tail today...35 seconds slower than last time (15:52)....

Pull-ups:
15-15-15-11-10-7-6-6-6-5-4...(5:49) 42 sec PR from last time.

Push-ups:
25-20-10-10-10-5-5-5-7-3...I think I lost he 42 seconds on the Push-ups. It took me 4 more sets than last time to complete 100.

Sit-ups:
100 unbroken

Squats:
100 unbroken

Murph instead of 5K Row

Didn’t feel like doing 500 SDLHPs again and was relieved to see GardDawg say we should run instead of row if we have no rower. My shoulders and hammies are still trashed from Sunday.

I decided to do Murph (no Vest) instead.

For time:1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time: 38:30.

Broke up the Pull-ups, Push-ups, and Squats Cindy style.

Runs were about 1660m instead of 1600m due to logistics.

PR’d by 16 sec. Not as good as I hoped, but I lost some time due to putting on and taking off clothes. It is in the low to mid 20’s here. My ROM is getting better on PUs. I won’t say all, but a lot of the pull-ups were C2B. My butterfly kip is improving.

Snatch 7x1

WU:
3 Rounds of
10 body Squats
10 Mt. Climbers
10 GHD SUs
10 BEs
Samson Stretch

Also did some ring dips, push-ups, and HSPUs sprinkled in there as well.

Snatch 7x1

WU: Burgner Warm-up
95x3
115x2
135x2

Working Sets
145-155-165-175-185(PR)-195(f).

Still one of my goats. Need to start incorporating these into my Warm-ups or something...so much to work on...so little time...

Cash-out:
135# Snatch x 5
3x10 ring dips
3x5 L-Pull-ups with a false grip (on the rings)

Row 5K

No Rower…subbed 500 45# SDLHPs

Time: 19:50

This was one of the most taxing WODs I have done in a while…shoulders are toast…

Bench Press 1-10-1-20-1-30

WU: Messed around with my rings. Took about an hour to figure out how to mount them correctly.

135x10-185x5-225x3-255x1-275x1-285x1

Working Sets
300x1
235x10
285x1
205x19-2
275x1
175x19-5-4-2

Total Load: 1475

Pretty disapointed in my bench. I can't remember the last time I have not been able to bench 315. Today it just wasn't happening. To be honest, it felt a little weird, almost foreign to lay on the bench and go for a max effort.

I was able to rep 205 19 times. I think I would have gotten it 20, but I had slid back towards the rack and tried to scoot forward while holding the weight up...dumb idea. Had to rack it and restart. Did an extra one for good measure.

Bit off more than I could chew with the 175. Got to 19 and was toast.

Still a good WOD. Definitely want to incorporate Bench into my warm-ups or go heavy once a week...more for pride than anything else.

Deadlifts 1-10-1-20-1-30 reps

WU: Jog 800m on a treadmill…I hate treadmills…
DL: 135x10-225x5-315x5-405x1

Working Sets
415x1
335x10
425x1
285x20
445(f)
425x1
225x30

All sets unbroken.

Total Load: 2110

Front Squat 1-10-1-20-1-30 reps

Front Squat 1-10-1-20-1-30 reps

295x1
225x10 (Should have gone higher)
295x1185x20 (Again, should have gone higher)
295x1
165x30 (Rack position was deteriorating by the end, but legs felt strong)

Felt pretty good today. I should have gone higher for the one rep max. I stopped at 295 and the only reason I can think of was the looming thought of 62 more front squats. The set of 10 at 225 was definitely too light. There are a lot of shoulda-coulda-woulda's on this one...will make a note on my blog for next time this one comes around.

All squats were done unbroken.

Total Load: 1460

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

As Rx’d: 4:10-11


On 9-13 I did it in 4:15.

All DL’s were unbroken and HSPUs were forehead touching the floor.

Again, the limiting factor was the HSPUs. The first round of 21 HSPUs were unbroken. On the round of 15 HSPUs I did 9-4-2 and was at the 3:00min mark when I finished my 9 DLs and started the round of 9 HSPUs. It took me 1:10-11 to do 9 stinkin HSPUs. Frustrating…

Thrusters and 400m runs

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

This WOD was rough. Totally owned me...

As Rx'd: 21:27

Was hoping for sub 20min, but just wasn't gonna happen today. First two rounds of Thrusters were done unbroken, but the last three rounds were broken (7-4-4/5-5-5/6-3-2-2-2). Runs were awful and slow. By my last 2 rounds it felt like I was shuffling my feet instead of running.

Squat Cleans 7x1

Warm-up:
95 x 3
135 x 2
155 x 2

Work Sets:
185-205-225-235-245-255-265-270(f)-270(f)

All reps were legit squat cleans. I still have trouble, in that split second of explosion, convincing myself to pull myself under the weight and catch it in a full squat. I have always done HPC and it feels like every fiber in my body thinks I am crazy for pulling myself under the weight when I could just pop it up from the hang position and catch it standing tall…but…nonetheless…body follows mind and I am glad to see some improvement in this area.

PR'd by 20# compared to last time back in February, but in February I did PC instead of full squat cleans. This time all lifts were legit...so I guess that is a PR in its own rights.

Also beat my best PR for PCs on recent record by 15#.

Decending Pull-ups and Hand Stand Push-ups

For time:
21 Pull-ups (unbroken and strict)
21 Handstand Push-ups (Unbroken)
18 Pull-ups (8-6-4 Strict)
18 Handstand Push-ups (11-7)
15 Pull-ups (7-5-3)
15 Handstand Push-ups (8-7)
12 Pull-ups (6-3-3)
12 Handstand Push-ups (6-3-3)
9 Pull-ups (6-3)
9 Handstand Push-ups (4-3-2)
6 Pull-ups (Unbroken)
6 Handstand Push-ups (3-2-1)
3 Pull-ups (Unbroken)
3 Handstand Push-ups (2-1)

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

As Rx'd: 16:32

It was really hard not to Kip. About midway through the round of 15 PUs I would notice I would start to bring up my knees slightly to get a little umph into my pull-up. Had to fight the urge to do that. I can't say all my reps from that point were 100% kipless...there were many that had a quick raise of the knees...

All HSPUs were full ROM.

Squat 5x3

Warm-up
45# x 5
135# x 5
185# x 5
225# x 5
275# x 2

Work Sets: 5 x 3
295-315-335-355-375-395(f)

Really trying to focus on depth and form. I feel like all my reps were the best I have had in a long time. Butt was in the hole and back was pretty straight through the full range of motion. My 2nd rep of 375 I bent a little at the waist, but I corrected about mid way up. I sat around for a while and talked and threw 395 on. As soon as I unracked it I realized I was not going to get it. I had a mental breakdown and was not in the zone. I am pleased for now. The knee is holding up well. Still hurts a little when I jog, but it is definitely getting better.

Row 500m and Turkish Get-Ups

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

No Rower. Subbed SDLHP with a 45# bar, 50 reps

Otherwise as Rx’d: 1 Round + 50 SDLHP + 16 TGUs.

Not sure what the expectation was for this as far as rounds number of rounds go, but it made me feel like a sissy. I alternated hands each rep and finished the last 9 TGUs of the second round after time was up.

This one was almost more mentally taxing than it was physical. I realized from the first rep after the SDLHPs that I was not going to be able to flip over to auto pilot and plow through this. I really had to concentrate on my technique…especially when fatigue started to set in. Had a couple missed reps I had to repeat, but overall I was pretty surprised. I have not done a TGU since June.

Ring Stuff

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8’ off the ground and the second 4” off the ground.

Messed around with some inverts on the PU bar...wasn't going to get much out of this one so I made up an impromptu WOD to tax my grip.

Warm-up up with some one-armed clean and jerks.

95-105-115-125-135(Clean only)

Then I did the following. I started out planning on doing 5 rounds for time, but got into it and decided to do AMRAP in 20 min. I think I go around 8...but I am not positive.

135# Right-handed Suitcase Deadlift, 5 reps
135# Right-handed Suitcase Deadlift, 5 reps
Knees to Elbow, 10 reps
2 Pood Kettle Bell Swings, 10 reps.

Should have scaled the DL weight back to 115. It became a real slog. Grip was toast afterwards. KTEs and KB swings were okay throughout, but the DLs were bad...really bad after round 4.

Cashed out with some max dead hangs from the PU bar.

45lb Overhead Walking Lunges and Burpees

Supposed to run a 5K today, but thought I better give my knee a break. It still hurts and doesn't feel right.

Instead I dug up an old WOD I did back in January.

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

As Rx'd: 9:39

PR by 5:19

800m, Hip/Back Ext, GHD SU, Hip Ext, KTEs, Back Ext, Ab Mat Sit-ups

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups (Subbed Unanchored SUs full ROM)

Otherwise ss Rx'd: 11:09

Knee was pretty sore last night and this morning so I warmed-up really well and the run felt better than it has. KTEs were a little suspect. There were a handful where I was just barely grazing my tricep and not hitting my elbows. I need to work on these....among many other things.

Lumerjack 20 Memorial WOD

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor these soldiers, one month after the murderous rampage.

For Time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Rx'd weight, distance and exercises except...

Did 30 24" box step-ups (15 each leg) instead of box jumps. Don't want to push it too fast with the knee. Still feels a little unstable.

Also, I did Hang Squat Cleans instead of Squat cleans at the end. This was not on purpose and I actually did not realize I did them until I was done and saw my workout partner doing them...oh well.

Total time: 27:08

Still didn't feel like I was able to push it as hard as normal on the runs, but I was definitely breathing hard at the end. No complaints.

RIP...

Row, GHD Sit-ups, and Back Extensions

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Subbed 100 SDLHPs with 45# bar.

Otherwise as Rx'd: 5:35

800m Run and Power Cleans

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

After all the stalling I did the sun finally came up so I decided to run the 800m nice and easy just to test the waters. After the first 400m, my knee felt pretty decent. Still wasn’t able to stride out like normal, but I feel like I got a workout nonetheless.

Used Rx’d weight and distance but subbed Hang Power Cleans instead of Power Cleans in order to minimize the strain and impact on the knee…but after the fact, I think I could have done Power Cleans and been okay…but then again I don’t want to rush into anything yet. Want it to heal first.

Total time: 17:25

One-Armed Thrusters and One-Armed Pull-ups

Using a single 60lb dumbbell for both thrusters and pull-ups,
3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Had to sub Rope Pull-ups. I tried a few one armed ones and knew there was no way I was going to be able to do this WOD as Rx'd. I could get two...maybe 3 at a time, but definitely not 15 o5 12...and I don't think 2-3 at a time would hold up for very long.

I just did 15-12-9 with right hand high followed by left hand high.

Thrusters were at Rx'd weight.

Time: 10:13

Injured...

Had a kid get thrown into my right knee two days ago in practice. Tore my MCL and ruptured the joint capsule. Hoping and praying for a speedy recovery. Am going to try to do WODs as I am able with a lot of scaling. Definitely won't be setting any PRs for a while.

But I am thankful the injury isn't any more serious and that I still have good strength in my knee. Just need to make sure I don't lose any and my stability returns.

God is Good!