Arnie

With a single 2 pood kettlebell (Used a 70# DB):
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm



As Rx'd: 42:13



Still out of town. I ran down to my parents with the fam for a few days after the state meet. Fortunately my dad has some of those DB set ups you can by at Wal-mart that have the threads on the end and you add weight plates and then use a lock washer and nut to keep the weight from falling off. It worked pretty good..handle was kind of short and squished my hand a bit…made the swings interesting…but it was better than nothing.



I feel like I had the wrong mind set going into it and I ended up slogging through it. I should have gotten more focused and dialed in mentally before doing this one. It ate me up. I was really mentally weak on the DB swings and the OHS…and the TGUs just sucked. I broke the OHS and DB swings more than I would have liked. My left Tricep was cramping up at the end of the TGUs. I was doing singles through most of the 21 left arm TGUs. I did some couplets mixed in there towards the end. Never really reached metabolic failure, but I felt like I was fighting off muscle failure towards the end.


Side note: I watched the two videos on the main site and I did make sure I went all the way up and then all the way back down to flat on my back in order for the TGU to count. I didn’t stand up and then drop the weight.

Day Two at 2010 Missouri High School Track and Field Championships

Day two at the hotel....no barbells, DBs, Kettle Bells, or Pull-up bar.

Decided to do the following out of the Body Weight WOD Pdf I brought.

80 Body Squats
10 HSPUs
60 Body Squats
20 HSPUs
40 Body Squats
30 HSPUs
20 Body Squats

TT: 8:10

I was fighting off muscle failure after 15 of the 30 HSPUs. Squats were tough to get going on as well. Good WOD though.

$-Out: DU practice, 2 miles on the Elliptical, Stretching, and Breakfast

Day One at the 2010 Missouri State Track and Field Championships

We are in Jeff City for the State meet and unable to do the MP WOD. I hate missing WODs, especially hero WODs, but it is also good to have some forced recovery time.

I did throw together a quick WOD for this morning.

21-15-9 rep rounds of
Walking Lunges (each step is 1/2 rep)
Leg Levers (aka Leg Lifts)
Hand Stand Push-ups

TT: 4:43

$ Out: DU practice, 20 min on the elliptical, and stretching

Still trying to stay off my pec and let it heal. Depending on what the MP WOD is tomorrow I may throw together another lower body WOD and then practice some Hand Stand Holds and L-sits afterwards...we shall see though.

L-sit, Good Mornings, Sit-ups, Back Ext.

Three rounds for time of:

60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

As Rx'd: 21:21

L-Sits, like I assume for most, definitely took the most time. But I did them legit all the way through. Although they were more of a sagging L-Sit by the end.

I used a towel rolled up for the abmat. Feet unanchored and soles flat on the floor. I can't say they were together the whole time as Rx'd. I think that rule must have been made for those with skinny legs...because that wasn't happening for me. I would do it for a few reps and without even realizing it they would migrate away from each other...but they did remain flat on the floor the whole time.

Fran

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups


as Rx’d: 2:42**



** I had my WO partner time me and watch my reps today. I did everything unbroken except my last round of Pull-ups. I fell off the bar after 7 and then jumped back on the bar as soon as my feet hit to finish the last two. My WO partner thought I was finished when I fell off the bar and he stopped the watched at 2:38. No biggie, when I realized what had happened I had him time how long it took me to jump up and do 2 pull-ups and it was 3 sec. I added 4 sec to the 2:38 and that is how I got to 2:42. It is not an exact science…but it is as close to legit as I can get for now…and I am not willing to do it over right now…


So…2:42 is my unofficial, official time. Might have even been 2:43…but either way, it is a PR. Back in January I did it in 2:57.

Shoulder Press 5x1

After squats I wanted to hit some SP so I did a quick 5x1

135-165-175-190-200 (PR as of late)

I finally SP my body weight...only because I have lost weight...lol...but I will take it.

Back Squat 5x5

WU: Lots of Stretching

WU Sets x 5
135-225

Work Sets
275-315-335-355-365(2)-315


Racked it after 2 on 365. Might have gotten a 3rd, but my legs were toast and my form was starting to degrade.

355 is a PR as of late. Back in October I have that I did 385. I know I was doing a Low Bar Back Squat then. I am trying to be a form Nazi and am doing a High Bar Back Squat now. I switched to the HBBS due to the fact that I tended to lean over too much on the LBBS and was having some low back pain off and on when I would go heavy. I switched to HBBS about 2-3 months ago and I have noticed a significant decrease in the frequency of low back aches and pain. The amount of weight being lifted has suffered some, but I am okay with that. My form is better, I hurt less (meaning I can lift well the next day) and each time I do this I am making progress.

 Pleased for now...

JT...Nope....Lunges, Pull-ups, & Sit-ups instead

Lunges, Pull-ups, and Sit-ups

For Time
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Previous Times and Dates:

15:02 on 2-26-09
14:04 on 4-6-09
9:31 on 6-13-09

Today's Time: 8:03

I was scheduled to do JT today, but I strained my pec a little over a week ago. I thought it would be okay to do it and I got through the first set of 21 HSPUs unbroken and on rep 3 of the Ring Dips I felt it pull a little. I decided to err on the side of caution and did the above workout instead. My only fear is that tomorrow's MP WOD will be a ton of lunges or pull-ups...oh well...I just want my freakin pec to heal up...

400m Runs and Body Squats

Four rounds for time of:
Run 400 meters
50 Squats

As Rx'd: 12:10 (36 sec PR)

185lbs Shoulder to Overhead and Burpees

For Time:

185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.


I did not have a 6” hurdle to jump over so I did these in the tall power rack and made sure I jumped up and touched the bar with my palm (not fingers).


Shoulder to Overhead and Burpees Unbroken…although the burpees were slow…


Otherwise as Rx’d: 3:03

Annie

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

As Rx'd: 6:27 (26 sec PR)

$ out: 4x5 Back Squat
225-275-315-335

Tommy V

For time:

115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Tommy V as Rx'd...heh heh heh...


Okay I went into this with the stubborn determination that I was going to do every bit of this as Rx'd regardless of how long it took me. That mind set coupled with my fear of heights made for an interesting WOD.


All Thrusters were done unbroken with relative ease...mostly due to the fact that it took me ages to do all the rope climbs so I was pretty much recovered. I probably could have gone faster on the climbs but, as I mentioned above, my fear of heights and the thought of fatiguing at the top of the rope and falling 15-20 feet to the floor did not appeal to me.


That being said, I took my time and made sure I was ready, admittedly mentally more than physically, for each ascent. To give you an idea of my approach to the WOD...I had a conversation with a couple of guys in the room in between several ascents, stopped to tape my fingers...which look like hamburger now ...and texted my wife periodically between ascents. Nevertheless I completed the whole thing from beginning to end...


The grand total time...almost don't want to post it...but will anyway...was...38:20...there...I said it...totally abysmal and knowingly missed the metabolic intent of the WOD, but like I said...I did it Rx'd...and that was my goal...

Clean and Jerk

Clean and Jerk
1-1-1-1-1-1-1

Burgner WU x 1
95x5, 115x3, 135x1, 185x2

Work Sets:
205-225-245-255-255(f)-225-245

5#'s off my PR of 260 from last November. Knew it was going to be rough when 185 felt heavy...

I was left wanting so I did some Hang Power Cleans in an attempt to save my ego.

3x1: 275-295-310(PR)

Eva

5/12/10 BW: 199.4#
5/13/10 BW: 203.2#...Hospitality room was good to me at the District Track meet yesterday...

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
 
As Rx'd: 40:02
 
I was shooting for under 40 min. Just missed it.
 
For comparison's sake, I PR'd by 4:28 (44:30 on 11/13/09).
 
The first time I attempted Eva last June I only made it 4 rounds so I always check my time at the end of 4 rounds to see how I compare to the times before...
 
6/30/09: 41:46 (4 rounds), DNF 5th rnd
11/13/09: 33:10 (4 rnds), 44:30 (5 rnds)
Today (5/16/10): 30:55 (4 rnds), 40:02 (5 rnds)
 
Goal for next time is to finish in upper 30's.

Karen

For Time:
150 Wall Ball Shots, 20 pound Ball to 10' target

As Rx'd: 5:22-23.

Fumbled with the watch a bit.

Reps were broken as follows: 75-25-26-24

Jerry

Run 1 Mile
Row 2K (Subbed 200 SDLHP with 20# DBs)
Run 1 Mile

First time doing a WOD on a treadmill...Hated it. Took a bit to get up to speed and it felt akward the whole time.

Otherwise as Rx'd: 23:34

DC Traveling WODs

Haven't really been able to do the MP WODs since I was on the Senior Trip in DC.

Here is an account of what I did do.

Saturday:
5 RFT:
50 Walking Lunges
15 HSPUs

As Rx'd: 9:38

Monday:
Annie
50-40-30-20-10
Double Unders and Sit-ups

As Rx'd: 6:53 (PR by 1:35)

8:28 on 10/29/09

Tuesday:
100 Sit-ups
100 Flutter Kicks
100 Leg Levers

As Rx'd: 8:39

Cash Out with 100 Super Mans


Wednesday:
21-15-9
Lunges (each step is 1/2 rep)
Sit-ups
Burpees

Pec is still giving me trouble. Thought I could get through this one, but I hit rep 9 of the round of 15 burpees and I felt my pec where it ties into my bicep scream. I came to a screeching halt and finished the last 6 slow...very slow. I did the round of 9 as squat thrusts (no push-up) instead of burpees. Kind of ticked at myself. I should have erred on the side of caution, but as usual...I was pig headed...someday I will learn...someday.

TT: 7:24

WOD # 2
80 Body Squats
15 HSPUs
60 Body Squats
25 HSPUs
40 Body Squats
25 HSPUs
20 Body Squats
15 HSPUs

As Rx'd: 11:35

95# Squat Cleans and Anchored Sit-ups

Complete as many rounds in seven minutes as you can of

95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

as Rx’d: 6 rounds plus 2 Squat Cleans.

My tailbone is now raw…and Khalipa is a stud!

Dumbbell Deadlift, Hang Clean, Push Press, and Squat

Five rounds of

5 Dumbbell Deadlifts
5 Dumbbell Hang Squat Cleans
5 Dumbbell Push Presses
5 Dumbbell Squats

Increase the load each round. Rest as necessary between rounds.

Warmed up with a full round using 30# DBs.

Working Loads:

50-60-70-80-90(f)-90

On the failed attempt with the 90# DBs I got through the DLs and failed on my first Hang Clean. I did not keep my elbows high enough and the weight fell forward out of my hands. I corrected and completed the round as Rx'd with no breaks on the last attempt at 90.

All Hang Cleans were legit cleans dropping into a full squat when receiving the DBs.

I'm pleased. Thought about attempting the 95's but decided against it. I have a hot date later anyway and needed to get out to get ready...

Barbara

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups (unanchored)
50 Squats

Rest precisely three minutes between each round.

As Rx'd:

2:32(PR)-2:40-2:51-2:51-3:04

TWT: (838 sec) 13:58...PR by 3:10.

Last time on 100102 my times were:
2:48-2:57-3:12-3:41-4:30

TWT: (1028sec) 17:08

21-15-9 Squat Snatch and C2B Pull-ups

BW: 196.4

(scale was wacky...weighed as low as 195.6 and as high as 197.0. But I got 196.4 three times in a row so that is what I am going with...)

21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

as Rx'd: 7:26

This was Grip-tastic.

First round of Squat Snatches were unbroken and PUs were 11-10. After that the wheels fell off. Didn't quite feel like I pushed through the pain like I should have. Had several weak mental moments. Broke the snatches up 5-5-5 and 5-4. PUs for the round of 15 were 7-5-3 and the round of 9 was 7-2.

Cashed out with some DL sets of 3.

WU: 135x5, 225x5, 275x3

Work Sets:
315-356-385-405-425*-405

*Form was starting to degrade so I backed off to 405 for my last set. Form still wasn't great. Felt good to get some DL in though.


Will be stretching and foam rolling tonight...

5K Run

As Rx'd: 24:26.

12 seconds slower than my PR but 13 seconds faster than in February. Kind of blah about it. Almost didn't do it.