Split Jerk 7x1

205-225-245-265-275-285(f)-265-285


No PR, but pleased I guess…about 15-20 lbs lighter than last time I did this. Best ever is 295 on 3-18-09

Did some deep High Bar Back Squat afterwards x 5 reps

205-245-275-300-325

Form felt good and tight. Touched the low pad for depth and reference.
Ran...scratch that...jogged from the high school to the house…a little over 2 miles…approximately 20min. Then walked to the track for practice…about 1/2 mile.

Might do some foam rolling later tonight.

Front Squats and L-Pull-ups

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

As Rx'd: 4:56

FS were no biggie. L-pull-ups were ugly. I have a hard time keeping my legs locked out. They started out nice and locked, but by the end there was a definite bend...not a "tuck-sit-ish" bend but a bend...more of a slight-ish bend at the knees. Also, I had to do sets of 1-2 after the second round.

I have been practicing my L-Sits at home on the parallettes I made, but I definitely need to practice L-pull-ups...

Double Unders, Box Jumps, and Kettle Bell Swings

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood (55# DB)


As Rx’d: 20:39

DUs are getting better…Box Jumps are still slow…KB were all unbroken

Thrusters 7x3

BW: 199.8

WU:
45x5
95x5

Work sets 7x3:

135-155-175-195-210-225-245

Pretty pleased with this. 245 was my most recent 1RM. 255 is my best ever 1RM weighing about 220.

30 Muscle-ups

BW: 198.8

30 MU’s first time as Rx’d: 4:35

I have been waiting for this one to come back around ever since I got my rings…I was able to get 5 in a row, then 3, 2, then the rest were singles and some doubles mixed in there to finish. Wasn’t sure what to expect on this one, so I am pretty pleased. Shooting for sub 4…or at least closer to 4 next time.


Cashed-out with 10 more MUs and some light Squat. Working on my HBBS.

Snatch 7x1

Burgner WU

95x3
115x3
135x2

Work Sets:
145-145-155-165-175-180 (f)

The 175 was ugly...and 10# below my PR. It was more of a Power Snatch than a full Snatch. I'm a little frustrated. Seems like my form is degrading. I really need to incorporate this lift into my workouts at least once a week if  I really want to see some improvement. Just need to make some time.

Did do some Hang Power Cleans
225-250-275-290-305(f)

Was hoping to get a new PR. 305 would have put me at a 5# PR. Just wasn't feeling it today.

Shoulder Press 3x5
135-155-175(3)-165(2)

Sort of a lack-luster day today.

C2B Pull-ups, 30" Box Jumps, and GHD Sit-ups

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box (actually 31")
GHD sit-up

As Rx'd: 10:05
 
Touched my chest on all pull-ups. The closest box we had to a 30" was a 31" so that is what I used. Pretty pleased with that. Prior to today, 24" was the highest I had ever done box jumps on. Going in to it I wasn't sure how it would play out or if I would even be able to get up on the box. I was a little apprehensive. I had to really focus on all the Box Jumps to make sure I got my rear up on the box every rep.

Deadlift and Double Unders

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

As Rx'd: 6:14

DUs killed me. Started my last round of DU with 3:58 on the clock. Had numerous misses and even more singles. Strung together 3-4 maybe twice in there...frustrating.

Rows and One-armed DB Snatch

For time:

Row 1K (Subbed 100 45# BB SDLHPs)
40 pound Dumbbell snatch, 50 reps
Row 750m (Subbed 75 45# BB SDLHPs)
40 pound Dumbbell snatch, 35 reps
Row 500m (Subbed 50 45# BB SDLHPs)
40 pound Dumbbell snatch, 20 reps

Total time: 15:06

Felt like Rocky training for a fight on this one. Did this in my Dad's shop where it was a crisp 32 deg F. Hat, gloves, and tights...not shirt. Felt like a real man!

Death by Pull-ups and Hand Stand Push-ups

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.


Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Yeah I totally missed the, "When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able." Fortunately Ben was there to get me back on track.


As Rx'd: 11 complete rounds + 12 PUs + 10 HSPUs within the one minute time constraints.


Going into this one I decided I was going to do at least 15 rounds of each exercise even if I ran out of time. After I missed the HSPUs on the 12th round I finished the last two and jumped up on the bar to do my 13 PUs. I then flipped over to do my HSPUs and got 10 with the intentions of continuing this until I had at least gotten 15 rounds of each...but fortunately Big Red yelled at me from across the weight room and told me I needed to continue doing Pull-ups...I missed the round of 14 due to the mix-up, jumped back in at 15, but I did 16 by accident, then was back on track for a round of 16-17-18 and failed on the 19th by one pull-up.


Lesson learned...read the post's more thorougly!

Pull-ups totals (18 rounds plus + 18 - missed 14th round): 176

HSPUs totals (11 rounds plus 10 + 2 + 10 in the 13-14th round) 88
264 total reps

Deadlift 7x1

Tweaked my back last Saturday doing heavy sets of 5 DL. Thought I would be okay today.


Did the following
135x5
225x5
275x3
315x3

Put on 365 and slightly felt it in my right lower back, but when I put on 385 I definitely felt it and decided to err on the side of caution. Wanted to live to workout another day. A littled bummed though...90#'s under my PR...oh well.


But...I didn't want to waste the day so I did do a impromptu workout. Not for time, but just to get something done. Trying to get as similar training stimulus so I did sets of 5 front squats instead with some light DL and KTEs mixed in.


5 Rounds not for time of
Front Squats 5 reps
135-185-225-250-275 (PR by 10#)
DL 5 reps
225-225-225-225-225
Knees to Elbows 15 reps

Murph

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

No weighted vest. Broke the Pull-ups, Push-ups, and Squats Cindy style.

Otherwise as Rx'd: 35:02.

(PR, previous best was 38:30 on 12/29/09)

Was shooting for 35 or under. Legs felt like mush today. Felt like my rear was dragging a bit on the body squats.

Back Extensions, Knees to Elbows, and Overhead Squat

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

As Rx’d: 9 Rounds + 15 BE + 15 K2E + 13 OHS

Two stinkin reps away from 10 rounds. Got to round three and realized I forgot to get some paper and a pen and I needed a way to record my rounds. I took the time to grab a dry erase marker to use…and there…I believe…was my two reps…Oh well…good WOD. Core is trashed.

I did the OHS from a rack instead of snatching it from the floor every time. Definitely saved some time and made a difference.

Weighted Pull-ups 7x1

Weighted Pull-ups
1-1-1-1-1-1-1

25-40-50-65-80-95-105-110*

*Used an over-under grip on the 110. PR'd by 15# but my last PR was at a body weight of 211.8. My total weight (BW+ plates) pulled is only a 4-5# PR.

AMRAP in 20 min of 400m Run and 40 Wall Ball Shots

Body Weght today: 200.4#...I have never been this skinny in my life…not sure what to think…I was an offensive linemen in college and played at 285#...starting to feel like I look like a pansy D-back or wide receiver or something…


Decided to do some ME work before the 400m and Wall Ball WOD. Hoping it doesn’t come back up to bite me in the rear tomorrow…

3x5 DL
Warm up sets of 5: 135-185-225-275-315
Working Sets (3x5): 365-395-420 (5# PR)


Rested and stretched for about 10-15min then…

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

as Rx’d: 5 rounds plus 120m.

Cash out: Went ahead and finished the 6th 400m and did the last round of 40 Wall Ball shots after time expired. Didn’t time, just got the reps and distance in.

Double Unders, L Pull-ups, DB Squat Cleans

For Time:
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Did 20, 25, 30 L-pull-ups...started out thinking I would scale these, but my WO partner did 25 so I had to make-up on the last set to get the Rx'd reps in...and they were ugly. My L turned into an obtuse L by the end. I also have a hard time going to full extension at the bottom of the PU. When I do I lose the L. Most of my reps were done with a slight bend in my elbows at the bottom.


Everything else as Rx'd: 20:56

Cash Out:
2 x Max L-Hangs.

Deadlifts and Push-ups

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

As Rx’d: 7:08.53


Butt…is on fire…

Rope Climbs, Parallette HSPU, and OH Pistol Squats

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.


Here are my scalings for the day…Hat’s off to those who rip this out as Rx’d!

L-Rope Climbs: For the first round I did a legless ascent. Second round I made it about 2/3-3/4 of the way up before using my feet to assist. The remaining three rounds were feet assisted.

Paralette HSPUs: I did these off of some big, thick 45# bumpers. My workout partner had a set of parallettes and is was about the same height.

OH 45# BB Pistol Squats: Pistol squats were done on a plyo box so I could get full ROM using a 45# KB held at my chest. Needed more time to play around with the OH Pistol. We were running a little late this morning.


Total time with above Scalings: 10:57

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
 
As Rx'd: 9:02 (Previous best 9:53 on 9/3/09)

Muscle Ups and Back Squats

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

As Rx'd: 14:42

Missed about 4 MUs. Did the first round 1-3-1. The other rounds were pretty much singles. Like War Frank, I was trying to stave off muscle failure on the MUs and as a result my metcon suffered. Although I did have a character failure on the set of 45..muscles were on fire. I racked the weight after 30 and then finished with the last 15.

Not too pleased with my time, but still a good workout. Can't wait to get our webbing hung  in the wieght room so we can hang our rings from the rafters and not have to do them in the power rack. It feels really cramped in the rack.

Deadlift and Overhead Squat

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
 
As Rx'd: 4:45
 
Had to dump the weight on the OHS between rep 7 and 8. The weight came forward and I couldn't correct it. Lost about 10 seconds or so to clean it up and get it back overhead. Everything else was done unbroken.

Shoulder Press 7x3

Shoulder Press

WU: 45x16
7x3
95-115-135-155-175-185-195(f)-175

Front Squat 5x5
135-185-225-245-265

400m Repeats

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Not sure what the total time was, but I rested 90 seconds between each interval.

1:23-1:26-1:29-1:29-1:32-1:34-1:33-1:29

Total time with rest periods include...I'll have to do the math later...

War Frank

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
 
As Rx’d: 30:31


Probably should have scaled the MUs. They really bogged me down. I did a lot of arm swinging in the second and third round trying to avoid muscle failure so I could complete them and because of that I never reached metabolic failure…to be honest I never really felt extremely winded. The squats and GHDs were done pretty much unbroken. There may have been a short pause here and there, but it was minor if at all. All that being said, I do feel like I accomplished something. Prior to this WOD the most MUs I had done in a WOD was 15 when we did the 2009 CrossFit Games Final WOD.


All that aside, I am now missing some flesh on both of my wrists due to the false grip. The sore started to show about rep 22 of the first round and opened about rep 12 of the second. A mixture of pride, stubborness, and stupidity kept me from scaling the rest of the WOD and now I have some really nice ruby red tears about the size of quarters on both wrists to show for it…so thankful tomorrow has nothing to do with MUs.

Ascending Body Squats, Push-ups, Pull-ups, Sit-ups

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

As Rx'd: 21:45

JT

21-15-9 rep rounds of
HSPU
Ring Dips
Push-ups

As Rx'd: 9:15