Overhead Squats

WU:
Run 400 7.5mph
Dynamics
10 push ups
10 sit ups unanchored
10 squats
10 dips
5-5 pull ups
10 overhead squats 45# bar

WOD: 100619
Rx for the day was 7 single reps for max OHS.
Because I have no squat rack, no spotter, and no desire for a 1RM, I did:
5x5 OHS:
65-75-85-95(f)-95
Lost balance on the last rep of the fourth set. Got it together for the fifth round.

CD:
10 Burpees
Run 400 7mph
Walk 200 4mph
Yoga4

10x100m sprints

WU:
Run 400
Dynamics
10 push ups
10 sit ups unanchored
10 squats
5 pull ups on soccer goal
2x50m strides

WOD: 100618
10x100m sprints with 90sec rest in between.

15.9
15.2
16.1
17 (estimate b/c i missed the lap button
17.8
18.1
17.6
19.8
18.1
17.2

CD:
Walk 300m
Yoga4

WTF WOD

WU:
Run 400 7.5
Dynamics
10 push ups
10 sit ups anchored
10 squats
10 dips
5-4 pull ups

WOD: 100617
Rx: Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

I did Pack:
Pack:
Three rounds for time of:
5 Muscle-ups - subbed 3 pull ups/3 dips = 1 muscle up
5 Forward rolls
10 One legged squats, alternating
Handstand walk 15 yards subbed wall runs x 30

12:45

CD:
Yoga4

This WOD seemed silly. What is the point of forward rolls? Talked to Brad and he had boycotted this one.

Row, Wall Balls

WU:
Run 400 7.5mph
Dynamics
10 push ups
10 sit ups (unanchored, hands on ground)
10 squats
10 dips
5-3 pull ups, unassisted, working on kips
10 burpees

WOD: 100615
Rx was:
Row 2K
50 Wall Balls, 20# ball
Row 1K
35 WB
Row 500
25 WB

I did Pack:
Row 1500
35 WB, 15# ball (don't have 14#)
Row 750
25 WB
Row 500
15 WB

23:56

Lost a lot of time walking outside and around side of bldg for WB, but needed the breathers. This was tough. Rowing is a lot harder the second day in a row, particularly as I ramped up the warmup a little today.

CD:
Walk lap around bldg w/ 15# ball
Yoga4

Row, Bench Press

WU:
Run 400 7mph
Dynamics
10 push ups
10 sit ups (unanchored, hands on ground)
10 squats
10 dips
5-4 pull ups (working on kips)
10 bench press w/ 45# bar

WOD: 100614
Row 500
30 Bench press
Row 1000
20 Bench press
Row 2000
10 Bench press

Rx was body weight on BP. Pack was 50%. I used 95#, which is a little over 50%.

23:22

Rows were 2:04, 4:44, 9:56
All BP sets done w/o re-racking bar. First set was 25 fast, last 5 with slight hesitation in between each rep. Other sets unbroken. Probably could have gone heavier, but would have needed to break it up. Did some extra BP w/ 70% of BW to compensate.

CD:
3x5 BP w/ 135#
Yoga4

Elizabeth

WU:
Run 400 7mph
Dynamics with inchworms
10 push ups
10 sit ups (unanchored, hands on ground)
10 squats
5 dips
10 lat pull downs (100#)
8 squat cleans w/ 45# bar

WOD: 100613
Rx: 21-15-9 of 135# cleans and ring dips

I did Pack scaled:
Squat cleans w/ 95#
Bar dip x2 (42-30-18)

All sets broken

21:15

CD:
Yoga4

And I just like this:

"Task Priority Cindy"

Did this at our neighborhood pool. Nice to be outside, but pretty fricking hot.

WU:
Run ~400 (probably a little longer)
Dynamics (ground kind of hilly, not the best for this. Slipped on lunge twists and scraped my knee(

WOD: 100611
Rx was 15 rounds of
5 pull ups
10 push ups
15 squats

I got through 8 rounds in 12:58, and I was done.

CD:
Walked it out for a few minutes.
Yoga4

Deadlifts

WU:
Run 400 7mph
Dynamics with inchworms
10 push ups
10 sit ups
10 squats
10 dips
10 assisted pull ups 30#
DL: 10 X 45, 8 x 135

WOD:
DL 5-5-5-5-5

185-195-205-215-225

CD: 100610
Burpees: 10-3 (shoulder felt tweaked three burpees into the second set)
Yoga4

Back at it

After a week of slackitude, I finally got back into the gym

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 assisted pull ups 50#
10 dips
10 squats

WOD: 100609
Rx is AMRAP in 12 min:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

I scaled and subbed to AMRAP in 12 min:
115# Front squat, 5 reps
15 assisted pull ups (1st 3 sets w/ 50#, 4th and fraction w/ 60#)
20 tuck jumps

4 rounds plus 5 squats and 3 pull ups.

CD:
Yoga4

Redness in eyes appeared again, but went away shortly as it did last week. I believe it was from hanging upside down, both on the HSPUs last WOD and from holding the hamstring stretch in the Sun Salutation extra long today.

"The Seven"...well, the four.

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 squats
10 assisted pull ups 50#
10 dips

WOD: Been slack lately, skipping wods. Doing 100530
Pack:
Five rounds for time of:
7 Handstand push-ups or progressions
95 pound Thruster, 7 reps
7 Knees to elbows
185-205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups

I could only get through 4 rounds, using 185# DLs, 55# DB for KB. Amazing when burpees feel like the "break" set. Eyes red after 3 sets. May be pinkeye that T had on his bday or broken capillaries from pushing in this WOD.

34:37

Nutts

WU:
Run 400 7mph
Dynamics
10 push ups
10 sit ups
10 dips
10 pull ups
10 squats

WOD: 100528
Pack:
For time:
10 Handstand push-ups (or Progressions)
135-185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’
120 Double-unders
Run 400 meters with a 25lb plate

I did HSPUs with feet on incline sit up machine, box jumps on bench, assisted pull ups broken up, WBs with 15# MB broken, tuck jumps for DUs (4x30). Run around bldg could have been more than 400, didn't stop though.

21:33

L-sit, Good Mornings, Abmat sit ups, Back extensions

WU:
Run 400 7mph
Dynamics w/ inchworms
10 push ups
10 squats
10 dips
3 unassisted pull ups (working on kips), 7 strict assisted w/30#
A few GMs, sit ups, and back extensions trying to get the weights and setups right.

WOD: 100526 pack scaled
3 rounds for time of
30 sec L-sit
15 good mornings with 45# bar
30 abmat sit ups (subbing rolled towel)
15 back extensions (pack said use 25# weight; I subbed on on machine w/ 145# plate)

14:35

L-sit broken for first round. In middle of second round, had to sub tuck sit, and still had to break it up.
Sit ups totally killed my time. Aerobically, I was fine, but muscles failed. Broke up the first two sets, the second devolving to one at a time. Third set, I had to cheat using arm pulls under my thighs just to get thru it.

CD:
To compensate for failures and subs, I did some extra ab work.
L-raises 20-15
Rolled towel sit ups 10
Yoga4

Fran

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 air squats
10 assisted pull ups 50#
10 dips
1 thruster 65# (forgot to start clock)

WOD: 100525
21-15-9 of
thrusters: 65#, sets unbroken
pull ups (assisted):
21 (50#) unbroken
15 (5 with 50#, 10 with 60#, broken)
9 (70# broken)

7:04

Thrusters were tough but doable. Muscle failure on pull ups. Need to get kips so I can do high rep sets.

CD:
Run 400 6.5mph
Walk 400 4mph
Yoga4

After a couple days off for Memorial Day weekend, back to the gym Tuesday morning.

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 air squats
10 dips
5-3 unassisted pull ups (some kipped, poorly at that)
Back Squat warm up: 10x45, 8x95, 5x135

Warm up sets were true back squats. No squat rack at my gym so I had to clean and jerk them up to behind the neck. WOD below done on Smith machine.

WOD: 100524
Back Squats 5-5-5-5-5
185-205-205-205-205

CD:
Run 400 7mph
Walk 400 4mph
Lunge twists
Yoga4

Light work at home

Watching the boy while Tay runs errands, and short on time, so I just made up my own quick workout:

3 rounds of 20 each of push ups, sit ups, squats. Roughly 6 minutes.

Yoga4.

Rack to OH/Burpees

WU:
Run 400 7mph
Dynamics (adding inchworms)
10 push ups
10 incline sit ups
10 dips
5 unassisted pull ups (close to getting kips), 5 assisted pull ups 20#
10 squats
10 push press 45#

WOD: 100520
20 Rack to OH
40 Burpees
Partition as needed.

I did 4x5/10. Rx was 185#. Pack said 115-135#. I did 135 for first set of 5, and realized it was too heavy. Went down to 115#, and it was plenty for me. Switching weights after the first set of 10 burpees hurt my time, but I may have needed the break.

8:28

CD:
Run 400 7mph
Walk 400 4mph
Yoga4

Annie

Slackassedness spilled over another day, so no WOD on Wed. Today was supposed to be a rest day, so I did Wed's WOD instead.

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 dips
5 unassisted pull ups, 5 jumping pull ups
10 squats

WOD: Annie 100518

Pack:
35-25-20-15 and 10 rep rounds of:
Double unders (subbed tuck jumps)
Sit-ups

I actually did 35-30-25-20-15

12:10

Sit ups totally busted me. Not gassed, just muscles failing.

CD:
Yoga4

Back to the gym

Saturday, 100522 was travel day, which included about a half-mile walk to the car carrying roughly 50 lbs of luggage and car seat, so no WOD.

Sunday 100523, I did some yardwork and usual yoga.

Monday 100524, I was just a slackass.

Today, Tuesday 100525, I got back into the swing.

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 assisted pull ups 30#
10 dips
10 squats

WOD: 100517 "Tommy V"
Scaled to pack with subbed towel pull ups for rope climbs.

85# Thrusters x 15 (unbroken)
Towel pull ups (5 true w/ right arm above, 5 true with left arm above, 10 true arms even, 10 jumping)
85# Thrusters x 12 (8-4)
Towel pull ups (30 jumping)
85# Thrusters x 9 (unbroken)
Towel pull ups (25 jumping)

13:20

Towel pull ups really taxed my grip as well as the usual pull up muscles. Thrusters felt good. Pretty gassed after this WOD.

CD:
Run 400 7mph
Walk 400 4mph
Yoga4

Hot day in F-L-A

2 days off for fishing and plain ol' vacay.

WU:
Run .75 mi
Dynamics

WOD:
AMRAP in 12 min:
10 push ups
15 sit ups
20 walking lunge

6 rounds plus 10 pu and 4 su.

CD:
Walk .75 mi
Yoga4

Rainy Day VacationWOD

Out fishing yesterday so no WOD.

WU:
Walk ~.5 mi
50 jumping jacks (started WOD, but got interrupted)

WOD:
50 jumping jacks
50 push ups
50 tuck jumps
50 sit ups
50 mountain climbers
50 squats
50 jumping jacks

12:34

CD:
Yoga4

QL started to tighten up today. I'm sleeping in a strange bed, been hard drinking 3 days in a row, and had abbreviated stretch yesterday, so it's kind of expected. Extra stretching and laying down with feet propped up have helped it, but still noticeable.

No gym, no prob.

Away in sunny Florida.

WU:
Run .75 mi
Dynamics
10 push ups
10 sit ups
10 squats
5 unassisted pull ups (on 2x8 of a wooden arbor)

WOD:
21-15-9
Lunges
Sit ups
Burpees

11:38

CD:
Run .5 mi
Walk .25 mi
Yoga4

Squat cleans and sit ups

WU:
Walk 200 @ 4mph
Run 400 @ 7mph
Dynamics w/ inchworms
10 push ups
10 sit ups
10 squats
10 pull ups (assisted 20#)
10 dips

WOD: 100506
AMRAP in 7mins:
10 squat cleans (rx was 95#, I scaled to 65#)
20 sit ups (anchored, hands touch above head then touch anchor)

3 rounds + 10 squat cleans

CD:
Run 400 @7mph
Walk 400 @8mph
Yoga4

DB: DL/HC/PP/Squats

WU:
Run 400 @ 7mph
Dynamics
10 Push ups
10 Sit Ups
10 Pull ups
10 Squats
10 Dips
Half Moon

WOD:
Five rounds of
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round

15-20-25-30-35

Toward the end, I had to put the weights down a few times, and on squats I had to rest one end of the DBs on shoulders and press the other ends together in front of my neck to stabilize them and keep from dropping. Not sure if that is cheating or not.

CD:
Run 1.5 mi @ 7mph with 8mph kick at end (~12:30)
Walk 400 @ 4 mph
Yoga4

Barbara Lite

WU:
Run 400 @ 7mph
Dynamics
10 push ups
10 dips
10 squats

5 rounds with exactly 3 min rest in between:

10 pull ups
20 push ups
30 sit ups
40 squats

Pull ups were assisted, starting with 30# and increasing to 50#. All unbroken.
Everything else was broken in varying degrees.

~35min. My "stopwatch" (iPhone) ran out of batteries around Round 4.

This gassed me pretty good.

Squat snatch and Chest-to-bar pull ups

WU:
Run 400 @ 6.5mph
Dynamics
10 push ups
10 incline sit ups
10 squats
10 assisted pull ups (50# because of WOD)
10 dips
Squat snatch: 2x5 with 45# bar

WOD: 100502
Pack scale
12-9-6
Squat snatch 65#
C2B Pull ups - assisted at 50# to get chest up to bar

8:32

CD:
3x5 overhead squat with 45# bar to work on balance and flexibility. In the WOD, had trouble keeping the bar behind my head and trouble getting to depth.
Max unassisted pull ups: 1
10 push ups
10 dips
Run 400 @ 8mph
Yoga4

Bizarro 100426

WU:
Run 400 @ 6.5mph
Dynamics
10 push ups
10 incline sit ups
10 squats
10 dips
10 assisted pull ups - 30#

WOD: 100430
Same as 100426, just reversed order.
Pack:
40 Burpees - 20-20, 1st set was fast, second slow and deliberate.
35 Sit-ups (incline) - unbroken
30 Kettlebell swings, 1 pood (35# DB) - unbroken
25 Pull-ups - assisted: 9 (30#) - 5 (30#) - 4 (40#) - 4 (40#) - 3 (40#)
20 Handstand push-up progressions: 10 knees on bench, 5-5 feet on bench

13:58

I scaled this up from the reverse 4 days ago, doing 5 more reps of each, and still shaved exactly a minute and a half off my time.

CD:
Run 400 @ 6mph
Walk 400 @ 4mph
Yoga 4

Komen Race for a Cure

WU: Yoga, dynamics.

WOD: Run 5K - 26:34

CD: Yard work.

Swapping today's WOD (BTB) for tomorrow's.

Front squats

WU:
500m row - 2:20
Dynamics
10 push ups
10 incline sit ups
10 squats
10 pull ups, assisted 30# unbroken
10 dips
Front squats: 10x95#, 5x115

WOD: 100427
Front squats 3-3-3-3-3
135-145-155-155-155

No squat rack at my gym, so I had to power clean the bar up. Wrists feel a little tweaked because of it. Felt strong, particularly in the warm up exercises where I have frame of reference. It's likely because I worked out at night instead of my usual morning time.

CD:
3x3 Knee to Elbow attempts (partial ROM - hips elevated but not to elbows)
3 unassisted pull ups
10 dips
1 unassisted pull up
10 dips
10 push ups

HSPU, PU, KB, SU, BP

WU:
Walk 200
Run 400 6mph
10 push ups
10 incline sit ups
10 squats
10 assisted pull ups
10 dips

WOD: 100426
15 Handstand push-up progressions - did partial ROM, about 1/2 way down, 10-5
20 Beginner or assisted pull-ups - 10 (30#), 3 (30#) 3 (40#), 2 (40#), 2 (40#)
25 Kettlebell swings, 1 pood - with 35# DB, unbroken
30 Sit-ups - 10-10-10 anchored
35 Burpees, slow and very broken

15:28

CD:
Run 400 @ 6mph
Walk 400 @ 4mph
Yoga4

Wall balls and muscle ups...not really.

WU:
Walk 200 @ 4mph
Run 400 @ 6.5mph
Dynamics
10 push ups
10 incline sit ups
10 squats
2x10 shoulder rolls in push up position
3 pull ups (strict unassisted), 3 dips

WOD: 100426
Rx was for time:
50 wall ball shots - 20# ball
10 muscle ups
40 WB
8 MU
30 WB
6 MU
20 WB
4 MU
10 WB
2 MU

I subbed and scaled as follows:
50 thrusters - 15# DBs
5 x 3 pull ups, 3 dips
40
4
30
3
20
2
10
1

25:50

Lots of breaking of sets and assistance on pull ups and dips. After two days of rest, this felt like day one. No endurance whatsoever.

CD:
Run 400 @ 6mph
Walk 200 @ 4mph
Yoga at home

Pansy day

Tweaked my hip yesterday doing burpees and hang power cleans. That and I am simply intimidated by 'Paul" 100424 (5 rds of 50 DU, 35 Knee to elbows, 185# overhead walk 20 yd). Taking it easy today and full rest day tomorrow.

Did some light walking, stretching, and ab work: 5x35 crunches.

Hang Power Cleans and Burpees

WU:
Mow lawn
Row 500m - 2:10
Dynamics
10 push ups
10 incline sit ups
2x5 assisted pull ups @ 20#
10 dips
10 squats
10 hang power cleans w/45# bar

WOD: 100423
Pack scale
For time, 3 rounds of
15 x 95# HPC
15 Burpees

12:40

HPC rounds were 10-5/8-7/8-7
Burpees were murder.

CD:
Run 400 @ 6mph
Walk 400 @ 4mph
Yoga4

Back Squats and Dips

WU:
Walk 200 @ 4mph
Run 400 @ 7mph
10 push ups
10 sit ups (unanchored, hands on ground)
10 pull ups (assisted 30# unbroken)
Squats: 10 x air, 10 x 95#, 5 x 135#

WOD: 100422
Pack scale
5 rounds for time and load:
3 back squats
15 dips

Used 185# for squats. Probably a little lighter than the intent of this WOD would have called for.
First set of dips unbroken. Rest were broken, devolving into broken and assisted. Squats were fast, dips took forever.

14:45

CD:
20 incline sit ups
Yoga4
Run 400 @ 6mph
Walk 400 @ 4mph

Cleans on the minute

WU:
Walk 200 - 4mph
Run 400 - 6.5mph
Dynamics
10 push ups
10 incline sit ups
10 assisted pull ups 30# (unbroken)
10 dips
Cleans: 5x45#bar, 3x95#, 2x115

WOD: 100420
Clean one rep every minute on the minute for 15 minutes.

I used 135# for all reps.

Kept it light and stayed at one plate because I'm still a noob working on form. Like most other oly work I've done so far, I split my legs out too wide on the jump. Did a 16th rep (at the 15 min mark) for good measure.

CD:
Kipping practice: 3x10 jumping kips
Yoga4
Run 400 - 6mph
Walk 200 - 4mph

Walking lunge, squats, back exts

WU:
Walk 200 - 4mph
Run 400 - 6.5mph
Dynamics
10 squats
10 push ups
10 sit ups
Assisted pullups 20#, kipping practice: 5, 3
10 dips

WOD: 100419
Pack scale
Walking lunge 75 feet (25 steps)
35 squats
15 back extensions

13:54

CD:
Jog 400 - 5.5mph
Walk 400 - 4mph
Yoga4

Legs were very heavy on the cool down. Will be sore from this one.

Pull ups, Sprints, HSPU

WU:
Walk 200
Run 400 - 6.5mph
10 push ups
10 incline sit ups
3 assisted pull ups
10 dips
2 50m strides, 1 50m sprint
DB Shoulder Press 3x35#, 3x45#

WOD: 100418
Complete as many rounds in 12 minutes as you can of
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

I did 3 unassisted pull ups on the first round, had to assist the others progressively from 10# to 20#. For HSPU, I subbed handstand hold 30sec + 3x40# DB shoulder press.

Did 5 rounds, except time expired after handstand hold but before shoulder presses.

Lost a lot of time going inside to outside and back.

CD:
Run 400 -6mph
Walk 400 -4mph
Yoga4

Row 4 x 500

WU:
Run 400 (6.5mph)
Dynamics
10 SDHP
10 push ups
10 incline sit ups
10 assisted pull ups 30#
10 dips

WOD: 100416
Row 4 x 500 with 3 min rest in between.

2:12
2:22
2:20
2:12

CD:
Walk 400 4mph
Yoga4

"McGhee"

THURSDAY 100415

“McGhee”

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Big Dawgs
as Rx’d

women - 185

The Porch:
Complete as many rounds in 20 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

-or-


Complete as many rounds in 30 minutes as you can of:
225 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Women - 155

Pack:
Complete as many rounds in 20 minutes as you can of:
185-205 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

Women - 95-115

Puppies:
Complete as many rounds in 20 minutes as you can of:
45-65 pound Deadlift, 5 reps
13 Push-ups (progressions okay)
9 Box jumps, 15-20 inch box

Buttercups:
Complete as many rounds in 15 minutes as you can of:
pvc-25 pound Deadlift, 5 reps
10 Push-ups (progress
9 Box jumps, 12-15 inch box

Me:
WU:
Walk 200
Run 400
Dynamics
10 push ups
10 sit ups
10 dips
10 assisted pull ups (30#)
Deadlift: 10x45#, 8x95#, 5x135#

AMRAP in 20 mins:
185# deadlift, 5 reps
13 push ups
9 box jumps (using aerobic step)

6 rounds

CD:
Run 400 5.5mph
Walk 400 4mph
At home:
Yoga4

Filthy Fifty...er, 35

Rx:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Big Dawgs:
As rx’d

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps


WU:
Run 400
Dynamics
10 push ups
10 incline sit ups
10 dips
10 assisted pull ups
10 squats

I did pack with subs:
For time:
35 Box jump, (with aerobic step)
35 Jumping pull-ups
35 Kettlebell swings, 35# DB
Walking Lunge, 35 steps
35 Sit-ups
35 Push press, 45 pounds
35 Back extensions (machine)
35 Thrusters w/45# bar instead of Wall ball shots, 14-20 pound ball
35 Burpees
35 Lateral jumps over ~4" hurdle instead of Standard Jump Rope Jumps

~42mins.

CD:
Yoga4
Run 400
Walk 400

Snatch Balance

WU:
Run 400 (6.5mph)
Dynamics
10 push ups
10 incline sit ups
10 dips
10 assisted pull ups (30#)
10 squats
10 burpees

Snatch Balance
10 with lat pull down bar, approx 5#
5 with 45# bar
3 with 65#
2 with 85#
WOD with 95#:
1-1-1-1-1-1-1

CD:
10 push ups
10 incline sit ups
HM
SS
SK
T
Run 400 (6mph)
Walk 400 (4mph)

Never done snatch balance before so kept the weight low. I tend to widen my stance too much on the catch. Felt good, though.

Rest day tomorrow.

"Erin"

Rx:
Five rounds for time of
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

BX:
Big Dawgs:
as Rx’d

Women - 30#

The Porch:
Three rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Women - 30#

Pack:
Five rounds for time of:
25-30 pound Dumbbells split clean, 15 reps
21 Pull-ups

Women - 20#

Puppies:
Three rounds for time of:
10-20 pound Dumbbells split clean, 15 reps
21 Beginner Pull-ups

Buttercups:
Three rounds for time of:
5-15 pound Dumbbells split clean, 10 reps
15 Beginner Pull-ups


Me:

WU:
Run 400 (7mph)
Dynamics
10 push ups
10 incline sit ups
10 dips
10 assisted pull ups (30#)
10 squats

WOD:
Four rounds:
15 split cleans with 25# dumbbells
21 jumping pull ups

Had to break up the pull up sets into 11-10.
~20 mins

CD:
Run 200 (6mph)
Walk 200 (4mph)
At home:
HM
SS (single extended stretch)
T

Was pressed for time so didn't complete 5th round and full yoga quartet.

Back Squats and Handstand Walks

WU:
Run 400 (6.5mph)
10 push ups
10 incline sit ups
10 dips
2 unassisted pull ups
8 assisted pull ups (30# plate)
10 squats
attempts at wall runs, wall walks.

WOD:
Rx:
Five rounds for time of
135 pound Back squat, 20 reps
Handstand walk 20 yards

BX Scaling:
Big Dawgs:
as Rx’d

women - 95#

Pack:
Five rounds for time of
95 pound Back squat, 20 reps
Handstand walk 20 yards

women - 65#

Puppies:
Three rounds for time of
25- 45 pound Back squat, 12 reps
Handstand walk 12 yards

Buttercups:
Three rounds for time of
pvc-15 pound Back squat, 12 reps
Handstand walk 12 yards

Subs for handstand walking:
Puppies and Buttercups might use bear crawls or wheelbarrow walks

Pack a few subs might be
1. Handstand holds for time
2. Kick up to a handstand with your back to the wall and using the wall for support walk sideways down the wall
3. Walk up and down the wall as shown here
http://www.youtube.com/watch?v=K7DaRCQh0lY
4. Wall runs, either facing the wall or back to the wall as shown here
http://www.youtube.com/watch?v=1okSA32sFWs

I did 5 rounds of 20 squats and 3 wall walks. Squat weights:
65#-85#-95#-95#-95#
~17mins

CD:
Run 400 (6mph)
Walk 400 (4mph)
HM
SS
SK
T
At home: mow lawn.

"DT"

WU:
Walk 400 (4mph)
Run 400 (6.5mph)
Dynamics
10 push ups
10 incline sit ups
10 dips
8 assisted pull ups (30# plate)
10 squats

WOD: 100408
Rx:
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Rec'd scaling:
Big Dawgs:
As Rx’d

women - 105#

The Porch:
Three rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

women - 105#

Pack:
Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115 pound Push jerk, 6 reps

women 65-75#

Puppies:
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps

Buttercups:
Three rounds for time of:
pvc-25 pound Deadlift, 12 reps
pvc-25 pound Hang power clean, 9 reps
pvc-25 pound Push jerk, 6 reps


I chose to be a woman in the "pack" and did 5 rounds at 65#.
~17min.

CD:
Run 400 (6mph)
Walk 400 (4mph)
At home:
Half moon
Sun Salutation
Standing Knee
Triangle
Ice hammies

Saturday rest day tomorrow!

Puppy scale

WU:
Run 400 (6mph)
Dynamics
10 push ups
10 incline sit ups
10 dips
2 x unassisted pull ups, 5 x assisted w/30#
10 squats

WOD: 100407
For time:
Row 500
150 DU
50 Burpees

I scaled this to:
Row 500
30 lateral jumps over 6" step box
20 burpees

~11min

CD:
Half Moon
Sun Salutation
Standing Knee
Triangle

Overhead Squats

WU:
Run 400 (6.5mph)
Dynamics
10 push ups
10 incline sit ups
10 dips
10 pull ups (assisted w/30# plate)
10 squats

WOD: 100406
OHS 5-5-5-5-5

Used 45#-55#-45#-45#-45#

When I went up in weight for the second set, felt a twinge in my hammies, and my form went out the window, so I dropped it back down. Had to ice the hams after the DBC&Js on Monday, so didn't want to push it.

CD:
10 push ups
10 incline sit ups
Run 400
Walk 400
Half Moon
Sun Salutation
Standing Knee
Triangle

Joined Workout Anytime

WU:
Run 400
Dynamics
10 push ups
10 sit ups
10 dips
10 back extensions (on machine)
5 air C&Js

WOD: 100404

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

I used 25s for the DBC&Js, completed all sets. Pull ups were assisted, first with slight jumps, then on machine, increasing the plate weight as the sets got longer: 50#, 60#, 70#. Had to break up the last couple sets. Really took my time to make sure I could get thru all reps, and eventually I did.

~35min.

CD:
Half Moon
Sun Salutation
Standing Knee
Triangle
Wash a billion baby bottles

Rest day tomorrow.

Lakeside HS Track on a Sunday Morn

WU:
Run 400 (slow)
5 x pull ups (slight jump)
10 push ups
10 sit ups
10 squats
Dynamics on track

WOD: 100403
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Total time: 28:45

Had splits on my watch, but it went on the fritz before I could record. Here's my best guess from memory:

1600: 9:27
1200: 7:00
800: 4:26
400: 1:52

Not great, but considering my muscle fatigue from first week of xfit, and general out of shape-itude, this is a good baseline for future improvement.

CD:
Walk 400
Stretch calves, achilles, quads
Half Moon
Sun Salutation
Standing Knee
Triangle

Yard work later in the day wore me slap out:
Mow back
Pull down kudzu from fence
Lay stones under shed
Water grass and hydrangeas
Hose pollen off car, stoop, and stairs

Cool down from that with the final round of the Masters and a few cold Sammy Adams.

"Tabata Something Else"

Guest visit to BTB XFit Poncey. They are 8 days behind the official Xfit website's WODs. I'm going to stick with their schedule from now on.

WU:
Run 400
Dynamics
2 sets of shoulder rolls in push up position
Wheelbarrows
10 squats
10 push ups

WOD:
32 intervals of 20 sec of work followed by 10 sec of rest. 8 intervals each of pull ups, push ups, sit ups, squats. Finish all sets of an exercise before moving to the next. No breaks in between exercises.

Scaled by doing jumping pull ups. Otherwise as rx'd.

Pull ups: 16, 14, 10, 8, 10, 9, 9, 10 = 86
Push ups: 10, 9, 5, 3, 3, 2, 3, 3 = 38
Sit ups: 4, 4, 6, 5, 5, 3, 4, 4 = 35
Squats: 12, 11, 9, 9, 8, 8, 8, 12 = 77

Total reps: 236

CD:
Kissed the clown.
Yard work at home

Before bed:
Half Moon
Sun Salutation
Standing Knee
Stretch quads, calves, achilles
Triangle

"DT" Properly scaled

WU:
Run ~400 (around bldg, haven't clocked it yet)
Dynamics (Heels, toes, lunge/twists, butt kickers, toy soldiers, can openers)
10 pushups
10 situps
2x5 pullups (assisted w/ 30# plate)
2X5 dips
10 squats

WOD:
For time, 3 rounds of
12 deadlift
9 hang powerclean
6 push jerk

45# - 55# - 65#
~8:30

CD:
Half moon
Sun Salutation
Standing Knee
Triangle
Run 400 (6mph), walk 400 (4mph) (treadmill)

Took it light to work on form and build strength. Rx was 5 rds of above reps with 155#. Scale for pups was as above w/ 35-45#, but 45# was a little awkwardly light, so I went a little heavier than that. Feel good. Back pain gone. As bad as I felt after yesterday's WOD, I woke up feeling good. Rest day tomorrow!

Should've scaled it

Dude, today throttled me.

WU:
Run 400 (6.5mph)
Dynamics: Toes, heels, lunge/twists, butt kickers, toy soldiers, can openers
10 pushups
10 situps
10 dips
10 pullups (assisted w/30# plate)
10 shoulder press with detached lat pulldown bar

The WOD sounded simple enough (to a n00b like me):

For time:
Row 500
150 Double Unders
50 Burpees

Didn't have a jumprope (and I'm sure I can't do DUs well anyway) so I subbed tuck jumps. Holy shit. I was totally gassed after 20 TJs. Got thru the 150 eventually, breaking it up into sets of roughly 20, finishing with a set of 30. The burpees, on the other hand, were a lost cause. Did 3, then yuked and quit. Got home and collapsed on the floor unable to move for about a half hour out of fear of more yuking.

Afterward, I found the link on the xfit website for the Brand X scaling. For "puppies" I should have done this:

For time:
Row 250-500
30 DU
20 Squat thrusts

Now that would have been doable. I'm following their scaled WODs at least for a while. They have 3 main levels (puppies, pack, big dawgs). It shouldn't take too long to get to the pack.

Before bed:
Half Moon
Standing Knee
Sun Saluation
Triangle

Back feels great. Body feels exhausted.

Let's try this CrossFit nonsense

Got a week's free pass to Workout Anytime right around the corner. Checking it out.

WU:
Run 400 (6.5mph)
Dynamics: Toes, heels, lunge/twists, butt kickers, toy soldiers, can openers
10 pushups
10 situps
10 dips
10 pullups (assisted w/40# plate)
10 back extensions

WOD:
Overhead Squat 5-5-5-5-5 reps

Went very light with these because I'm just starting out: 45# bar only.

Cool Down:
Half Moon
Sun Salutation
Standing Knee
Triangle
Run 400 (6mph)
Walk 400 (4mph)

Feels good. Back getting better, still a little tight.

Let's get physical

M/31/5'10/192

Been wanting to get in shape for quite some time. Figured a daily log might help me stick with it. Back has been hurting for a few days (quadratus lumbarum is locked up). Pain got intense today, probably because I have gotten away from yoga. My theory is that if I at least do a Half Moon and a Triangle everyday (along with sleeping with knee pillows), the pain stays away.

Started with some of my old standards on the Wii today, plan to start CrossFit tomorrow.

Wii Fit
Super Hula Hoop - 10 mins
Half Moon
Sun Salutation
Standing Knee
Triangle
Spine Extension
Gate

Seemed to help back some, but pain not eliminated.