12/27 WOD

Row 5k

Well, didn't have access to a rower so ran a 5k. Have really done no intensity with the exception of some short sand dune sprinting. Also, been eating all kinds of stuff during the holidays. So didn't expect much. But to my surprise, ran a new PR! CrossFit works!!! Should've warmed up before I started however. Might have gotten an even better time.

21:27

Mile splits:

6:39
7:00
7:06

12/26 WOD

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

Well, didn't have access to a bench press for this so instead did weighted pushups.

1RM - daughter and niece on my back ~110#
10 reps - daughter on my back ~52#
1RM - same as above
20 reps - nephew on my back ~42#
1RM - same as above
30 reps - unweighted (probably should've put the 20# vest on)

So not exactly as prescribed, but a good workout still. The kids had fun too!

12/25 WOD

Did more moving heavy rocks at the beach and sand dune sprints. Mixed in some jumps onto some pretty high rocks too. Good fun!

12/24 WOD

Well, away from the gym for the holidays so did a pseudo-workout at the beach:

- Lift heavy rocks and move while on uneven surfaces (bigger rocks) - heavy lifting
- Run sand dune 6x racing the kids - metcon
- Stack rocks to form a tower - precision

Not exactly he longest workout, but definitely work. No warmup to boot, simulating real world stuff. My tower was massive compared to the others (and actually presented a hazard if one got too close and the thing collapsed).

Happy holidays!!!

12/23 WOD

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

Post total load (add up all six barbell loads)

Okay, wasn't sure where to start here, but wished I had gone heavier for my 1RM lift.

208-132-208-88-208-64

Total 908

The third 208 was no problem even after the 20 rep set. Probably could've moved it up to 225. Next time...

12/20 WOD

Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

I've got a 12' rope in the garage, so started from the seated position. I did not use my feet to help me climb so it was all arms (I don't know how to use my feet). The only other modification I did to this was to use gloves, as my 1.5" manila rope just destroys my hands. Could've used tape I suppose but I'm not going to go all elitist and say that it was any less because of the gloves. My hands were still toast and it was quite a grip test. You know it is rough when one looks forward to the ring dip station... :) My descents were initially controlled but as this WOD progressed it was don't kill yourself on the way down. Rope burn city sans gloves.

Everything else as RX'd. 27:44

12/19 WOD

Squat clean 1-1-1-1-1-1-1 reps

Well, I missed this on Thursday and really wanted to do it. Since we were out later than usual and I ate pretty late I figured a non-metcon would be a good thing. This was fun, good pushing the limits. The form needs some work but overall I'm happy with moving that much weight at a 158 body weight.

134-154-164-174-183-193F-188F

Thank goodness for the bumper plates - bailed hard on the last two.

For future reference - CFWUx2, 6x42.5, 1x112

12/16 WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Well this was a crazy one. I was able to do all the pullups in strict form (multiple sets of course). The handstand pushups were with my squat rack assist. Still working on the overhead strength.

20:45

12/15 WOD

Back Squat 3-3-3-3-3 reps

Well, took some more time off, battling some allergies which were making me feel very tired. I think I've got it taken care of now so can focus again on training.

Oddly enough, haven't done this workout before but need to do it more to bump up my squat number. I think my max squat is 264 so that is pretty weak in comparison to my deadlift (374). BW about 158.

Wasn't sure where to start so started pretty light - too light so I did a 6th set.

156 - 176 - 196 - 216 - 231 - 241

Probably could've gone even a little heavier - maybe 10 more pounds, but probably more like 5. Anyhow, happy with the last two sets and I'll use those as reference points for the future. According to some of the max rep calculators, I was either a little short of what I should be at or right at where I should be at with a 1RM of 264. Next time I will plan a little better.

12/11 WOD

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.

Well, this was an interesting one. I have two sets of rings, however the high rings don't allow me to lower with a straight body - a wall and a built in desk get in the way. No big deal as I couldn't do it anyhow. Those were tough.

The ring pushups weren't so bad - all unbroken sets until the last one where I did 10 then 5. Some interesting core training. Clearly need work there.

12/9 WOD

Run 5K

Well my running is sucking big time right now. Did the treadmill, too soft to run outside in sub-40 degree weather.

25:03

12/8 WOD

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

Holy crap who created this workout?! So evil slapping that 800m at the start. I overcooked myself on that (haven't run in awhile) and was struggle-llling (in drunken Joe Namath voice) doing the rest. Lots of partial sets. Fortunately the timer I'm beta testing crapped out on me so I couldn't see how pathetic my time was. I'm sure easily over 20 mins. Did it as RX'd though. Dang cold tonight too - 48 in the garage.

12/7 WOD

Split Jerk 1-1-1-1-1-1-1 reps

Well, never fails that when I take a little time off I come back to a max rep day. Haven't done this before max rep so wasn't sure where to start. Did pretty good I think for my bodyweight (158):

122 - 142 - 152 - 162 - 172 - 182(F) - 176

Will start off heavier next time.

12/4 WOD

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

Well, took some time off after Linda (again). Worked out that way since I was traveling on business. Allergies were acting up too so decided not to push it.

This one looked pretty decent until I saw the 3 rounds. Not sure why I think it will ever be just one round of anything.

Did the 1000m, then one set of the 21-15-9 GHD/Back Extensions. 10:14. Checked the scaling afterwards and after a short break did 21-15-9 x2 of situps (anchored) and on the Abmat back extensions.

11/28 WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Okay, I thought this Linda chick was only supposed to show up like once per year. Again already? Crap. At least I get to re-post the Linda Carter Wonder Woman photo again... Rrrrrrrowrrrrrrrr. I remember how much this one crushed me on 8/12/09. 41:25 and it took me like 4 days to recover.

This time I had taken some time off for Thanksgiving. Very little to no activity and ate like a mad man. So I come home to this. Well, I know that I can do it, but should I scale it this time since I have been off? Nope, as a matter of fact, upped the weight a little bit:

DL - 242.5#
BP - 161.5#
SC - 121.5#

BW around 158ish.

Felt pretty good on the first round of 10. But it was all downhill after that. But that being said I still PR'ed big time - 36:51. Moved almost 29,000 lbs. Oh I was crushed though. Was on the floor in fetal position for a long time then barely had the energy to get up on my hands and knees. Will feel this one for awhile, I guarantee that. I'm wondering if I reached the point of doing more harm than good... Time for some serious recovery time.

11/25 WOD

400 meter Walking lunge

Post time and number of steps to comments.

Well, walked 18 holes of golf carrying a 40# bag or so. Played the worst round of golf in over 10 years. Makes pounding a stake into the ground seem easy... :)

11/24 WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

No access to weights so did handstand pushups instead. Pretty weak effort really.

5-7-6

11/22 WOD

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Well, thought I would do okay on this one but those squats felt heavy. 160#. Burpees always suck and I made sure to touch the ceiling in my garage on every jump (6"-8") so legit burpees.

3 full rounds and 25 burpees. Had about 16 secs left but there was no way I was getting back under that bar.

Rest/travel day here I come...

11/21 WOD

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Okay, pre-workout meal was a full rack of babyback ribs from Chili's, so expectations weren't super high for this one. Scaled to my "cheater" HSPU's where I use my squat rack maxed out in height. I'm vertical, but grab the bar with the heels of my shoe so I utilize some pulling with the legs. Still really tough. Would've taken way too long to try to do them against the wall. Ran on the treadmill at maxed out speed 9.5mph-10.0mph. Did weighted pull-ups with 20# vest.

15:20

11/20 WOD

Deadlift 1-1-1-1-1-1-1 reps

Well, it was PR week this week, so decided it was going to happen here. I skipped the 11/18 WOD, Elizabeth, after Angie/Fran PR's. I really needed that extra rest. I'm sure that helped me to my new DL PR of 374!!! Previous 364. So exciting. Getting closer to 400...

309-333-344-354-364-374-380(F)

The last rep was a futile effort. There was no way that was going up. I really felt that 374 and was super happy. Was going to just not even attempt it but then I thought, "what if?" No way. Next time!

11/17 WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Strangely again excited about this WOD. Haven't done it since July, so was excited to see what type of progress I'd made. Previous best was 8:08. Was hoping to hit right around 7 minutes this time. Did some warming up and that 95# thruster felt really heavy. I thought to myself, "no effing way am I going to have that good of a time". Oh ye of little faith...

5:43!!!!!!!!!!!!!!!!! Holy chit - another crushing PR. 2:25 off my PR. Smashing baby yeah!!! (but I was in the fetal position for a good 10 minutes afterward and still felt funny 30+ minutes later). Great couple of results though the last two days. Maybe that sub-5 minute Fran is attainable...

11/16 WOD

"Angie"

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

Oddly enough I was excited to give Angie a shot again. This time though I strategized to see how I could improve my time. For the pull-ups, I calculated that if I did 10 pull-ups every 54 seconds, I would hit 9 mins. Previous best time for pull-ups was 9:48. I'd take that. And I did them in 8:44! No real other strategy for the remaining, but did my best to minimize breaks. Previous times were:

27:48 (3/16)
22:47 (4/19)
22:51 (9/26)

I crushed it this time - 20:20!!! Almost a 2.5 min improvement! Totally stoked. I improved in every category except for the dang situps. I was actually 21 seconds worse than my best situp effort. Had I tied my previous situp best I would've come in at 19:59, a number I thought that was near impossible for me. Next time I will go with 10 pullups every 50 seconds...

8:44 pullups
4:27 pushups
4:59 situps
2:10 squats

11/14 WOD

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Hate to push Eva's photo down, but have to keep moving forward. Well, more disappointment after last night's disappointment. Different kind of disappointment though so I funneled that energy into tonight's workout. Wanted to skip it but decided I needed to make up for last night.

L pull-ups were slightly bent knees but otherwise pretty solid. Not sure if I went down far enough but pretty close if not full ROM.

Total time - 15:33

Breakdown by rounds - 1:39, 2:26, 4:06, 3:41, 3:41

Ooh boy tired after that effort. But felt much better than last night. Looking forward to tomorrow's rest day (of course I'll be grouting an entire shower so not sure how much rest I'll get... :) )

11/13 WOD

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Oh fok, not Eva! Well, I think the week off prior, poor sleep all week, the travel, etc. conspired against me. I knew this was one of the toughest WODs I've ever done and I think mentally I couldn't muster it. Last time I paced myself and got through in 53:19 (scaled the KB swings to 1.5 pood).

This time I felt like hell and abandoned (sounds better than quit) after two rounds. 19:53 (800m's were like 3:17 and 3:24 on the treadmill). I was actually ahead of my pace of last time by 1:17. Dang, now that I know that I wish I had fought through the pain. Next time I will not let her beat me down.

11/12 WOD

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

Seems as though when I take a short break I come back to a heavy lifting WOD. Oh well, it is what it is. Haven't done this one before so wasn't sure where to start.

CFWUx2, 65x4, 90x4 warmup

Okay, felt ready to go, but form not so sure of.

120, 132, 142, 147, 152, 162, 172

I think on the last two they had some pressing at the end to get the weight up. But I did get it overhead so that was cool. Struggled a bit in the hole but managed to get out of it. I'll definitely start heavier next time.

Business Trip Hiatus

Well, decided to take a little time off since I was traveling. But couldn't sit completely still so did 5x5 handstand pushups last night. Definitely ready to get back at it!

11/6 WOD

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

A new one for me. Looked somewhat tame, but as was the case, when it looks easy, it will crush you. Found myself needing to take breaks periodically. The power snatch is an aggressive move that requires some output. Good fun.

11 full rounds + 11 power snatches

11/5 WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

So after the 150 pullup fun, I had some high expectations for this one. Last time on 8/13 I did:

8 rounds + 7 additional pull-ups. 43 total pull-ups.

So I had a nice target to shoot for. And I smashed it! So exciting!!!

10 full rounds (dead hang pullups) + rounds 11 & 12 doing my pseudo-kip + 11 more in round 13. Dayamn. 55 dead hangers and 34 kippers for a total of 89. Nice. I am happy. :)

11/4 WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

I love and really dislike this WOD... I love being able to see if I have improved. I really dislike the suffering involved. Although better than a metcon, I am always "all in" on the deadlift. And that usually wipes me.

Last time, did:

Back Squat - 254
Shoulder Press - 132
Deadlift - 354
Total - 740

This time, did:

Back Squat - 250
Shoulder Press - 133 (PR)
Deadlift - 364 (PR)
Total - 747 (PR)

So sweet, a new PR! I thought the DL was 360, turns out it was 364! I'll take it. I failed at 260# on the back squat, I think my feet are too far apart when I'm squatting. Probably could go a little heavier on the shoulder press now too - used the "suicide" grip and was much more explosive in my push (making sure not to use the body at all). So Next time definitely should be able to crack the 750 mark. That is 4.75X my body weight so edging ever slightly closer to the 5X body weight goal.

Progression notes:

BS - warmup 44x8, 133x4, 210x1; 230, 250, 260(F)
SP - warmup 44x8, 75x4; 122, 127, 133(PR)
DL - warmup 132x8, 220x4; 330 (this rep was brutally ugly, thought it was going to be a bad night), 345, 364(PR)

11/2 WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Have hardly run at all lately, not too thrilled about running. But after yesterday's evil WOD, there was no way I was going to do any strength/lifting related WOD, as the body is starting to feel the after-effects of 150 pullups. So why not, subject myself to the evil 800's.

Decided to run on the treadmill as it is just more convenient. Problem is I can outsprint the highest speed on it (10.2MPH) so my times were actually slower on the treadmill than on the street. Here are my splits with 4 minute breaks:

3:22 - 3:14 - 3:14 - 3:12

Glad I finished strong. Still way slower than my last effort on 8/10. Definitely didn't feel like I was going to puke or pass out like last time:

2:41(PR) - 2:58 - 2:56 - 2:49

11/1 WOD

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

Now whoever devised this workout is just plain evil. For a lot of people, a 3/4 Angie (100 of each pullups, pushups, situps, squats) is a tough workout. Well, how about a nice warmup of a 3/4 Angie for the 3/4 Angie? Brutality I tell you.

Needless to say most of the pullups were my full body dry heave attempt at kipping pullups. I mixed in a set of 10 chinups too at one point. Just ugliness. Oh and for good measure I bashed my chin on the way down on one pullup. I think around 120 or so. Thank gawd that one is over... 37:43

10/29 WOD

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

With my speed rope, double-unders weren't too bad. Situps always stink for me though. Unanchored Abmat situps. Got through it in 12:05. Beat my last time by 11 seconds.

10/28 WOD

Back Squat 5-5-5-5-5 reps

Okay, getting better at back squats and am figuring out the positioning of the bar without the pad. Did a good warmup and hit this one pretty strong. I still have lots of room for improvement on my squat. Learning to drive with the hips though and hip flexors were sore after this effort.

Warmup: CFWUx2, 133x5, 153x5

177-187-197-207-212

Compared to 133-153-177-197-197 on 5/10/09

I'm happy with it. Gotta keep getting stronger.

10/27 WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Okay, another mini-hiatus from the CF for a Halloween party and some work on my neighbor's bathroom remodel. Gotta stop taking these breaks, could get used to it... :)

Had never done this WOD - so was excited thinking I could do pretty good at this. What I didn't expect was my inability to do a handstand push-up. That was disappointing. So I used my squat rack assist with the bar set as high as it could go. I know I used my legs a little bit but I tried to limit that as much as possible. 2-pood KB swings suck big time still, I hope someday I don't drop that thing on my dome. Oddly the muscle-ups were probably the easiest of the three (I had to kip though).

10 full rounds + 1 MU

10/23 WOD

Well, decided that the main page WOD was too nasty and I didn't feel up for punishing myself that much. Yes, I'm a wuss. So instead I substituted:

5 sets of
20 ring push-ups
20 GHD situps

And then chase it down with a 1km row.

I didn't time myself but limited my breaks to just what I needed to not keel over.

Read somewhere about the 100 ring push-up workout so decided I would try it but slightly modified. As suspected, ring push-ups are definitely tougher than standard push-ups, but probably not as difficult as ring dips vs. regular dips. But still tough nonetheless. And I couldn't do the final set of GHD's, so I did unanchored Abmat situps for the last round.

Oh and that 1km row sucked donkey.

10/21 WOD

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Holy crap, after the Tabata WOD this was going to suck. Legs sore from the squats and abs sore from the situps. Yay. Wrote the splits down so I could take a break or three:

1 - 3:40
2 - 4:05
3 - 4:17
4 - 3:31

Poured it on hard at the end. Tired. 15:28. Rest day can't come soon enough... :)

10/20 WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Didn't check to see what my totals were from last time and just went for it. After checking out my previous scores from 8/9/09, I was very pleased:

8/9/09
45 pull-ups
84 push-ups
80 sit-ups
109 squats
318 total

10/20/09
56 pull-ups (+11)
83 push-ups (-1)
84 sit-ups (+4)
129 squats (+20)
352 total (+34)

Sweet! Almost to the 360 goal I set last time. This time unanchored Abmat situps too!

10/19 WOD

Alrighty, took a brief hiatus from CF for my birthday... Enjoyed some indulgence but am ready to get back at it.

1-1-1-1-1-1-1 weighted pull-ups

70-75-80-85-90-92.5(F)-92.5(chin-up)

Nice way to get back at it - felt like I was going to blow a gasket on the last few. But overall pleased with this effort. Bodyweight 158ish.

10/14 WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

My schedule is all jacked up right now with the in-laws in town plus falling asleep early, etc. But it has been awhile since I did the CFT, so I was close to the original posting date. These heavy days are exciting but do cause a bit of nervousness knowing how tough they will be.

Previous best CFT (6/29/09):

Back Squat - 245
Shoulder Press - 115
Deadlift - 360
Total - 720

Wasn't sure if I could hit those numbers but figured I give it a go. Turns out, I hit new PR's on 2 of the 3:

Back Squat - 254
Shoulder Press - 132
Deadlift - 354
Total - 740

Tried 364 on my final DL but couldn't do it. But I'm very pleased with the numbers and overall improvement. Still working to get to a 2.5X BW deadlift (400) and 2X BW back squat (320). Stoked with the big improvement in my shoulder press! That will put me well over the 5X BW goal for CFT.

Progression notes for next time:

BS - warmup 44x8, 112x6, 200x1; 244, 254(F), 254 success
SP - warmup 42.5x9, 72.5x4; 112, 122, 132 just made it
DL - warmup 132x8, 220x4; 330, 345, 364(F), 354 success

10/12 WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Last time I did this scaled to 115# cleans. Time was 12:56. This time I decided I would go for the fully recommended weight. At first I was going to load the bar with multiple weights in the event I needed to scale during the workout. But I decided against and went all in with the big bumper plates.

Holy crap, punishing at fully rx'd. I curled up in the fetal position afterwards I was so very hurtin'. But the cool thing is I nearly matched my previous time of 12:56, and this time with 20 more pounds on the bar! 13:07. I was one ring dip away from sub 13 mins. Dayamn. Okay, technically I was at 134# but close enough.

10/9 WOD

Run 5 K

Well, had moved the treadmill into the gym so decided to give this a shot on that. Haven't run a long distance in awhile and figured it would be pretty tough to set a PR (22:08). But thought that it might be doable on the treadmill since it is a little easier... or so at least I thought.

All this time I've been doing CF I've been running outside with no knee pain (in my bad left knee). Even on the 10K I didn't hurt. So this time on the treadmill however my left knee started to really bother me and I had to slow down big time on the second mile. But I must have been compensating for it, as I developed a blister on my right big toe. WTF?!!! And to add insult to injury, my time was 24:14 - WAY slower than my PR...

Lesson learned - only run on the treadmill when absolutely necessary.

10/8 WOD

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Scaled to 65# for the sumo's. Didn't have it tonight, not a lot of energy. 4 full rounds + an additional row and 13 sumo's. Forearms are toast.

10/7 WOD

Thruster 1-1-1-1-1-1-1 reps

Attack of the thruster week for me - that's good, I need more overhead stuff. Still not great at it. Skipped this one last time, so this was the first time for me doing this. I'm pretty happy with the numbers:

111-131-141-151-156-161-166

Probably should've tried 171 - next time. 166 was slow going up, but got lockout. Front squat felt fine and the drive up wasn't bad. The worst part about these is bringing the bar back down to rack height. Dang.

10/5 WOD

7 rounds for time:

20 thrusters 45/65
20 kb swings 25/35
20 situps
20 back extensions

Well, was challenged to do this workout by a friend instead of the main page WOD of 30 muscle-ups. Sounded fine at first when she told me 45# thrusters and 25# KB swings. My back was a bit fried from the day before but I was doing these on the floor like she did and not on the GHD. Then she texts me later and tells me that was the women's weight and that actually it was 65# thrusters and 35# KB swings. 140 of each. Yay. Not the best workout to do after what I did yesterday. But figured I'd give it a shot and then do the muscle-up WOD afterwards. Well, that was a pipe dream - no muscle-up workout afterwards. Tough workout, thrusters are one of my weaknesses.

29:40

10/4 WOD

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

Back extensions were rough. Everything else was okay. Probably didn't receive the power cleans low enough but had to have been close.

14:53

10/1 WOD

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Quite the logistics issue with this WOD. Holy smokes, that is a lot of stuff on this random chipper. Plenty of pain though. 70# KB is a beast. Used 75# barbell for the hang squat cleans since I don't have dumbbells. And the rope ascents at the end are evil. I did them on my 10' rope starting seated. I don't know how to use my feet to help climb so it was all arms. Ouch. Just was able to lunge and get the last one in. Two rest days ahead of me - yay!

25:29

9/30 WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Had done this one before on 4/15/09 in a time of 14:04. As I thought through it, I figured I might be able to crack 10 minutes in my current form. Probably was aiming a bit high...

Moved the treadmill into the gym as I'm practicing my POSE running plus figured from a transition standpoint it would help. I didn't realize my treadmill maxed out at 10mph, so I was limited in my running time. I have run 400m in 1:15, so I lost some time with a best possible time on my treadmill of 1:30. Still finished with a PR of 12:39, so pretty good improvement. I think the 10 minute goal was definitely too much to ask for - I forgot how painful this one was. Definitely hurtin' afterwards...

9/29 WOD

Snatch 1-1-1-1-1-1-1 reps

This is a lift I have never done before. Appeared easy enough when watching the videos, but in reality was very technical and I couldn't do it very well. I practiced a lot with a weighted PVC bar and felt pretty good. But once I threw some weight on there, well, not so good:

1 - 65
2 - 89 bad form
3 - 89 little better
4 - 89 about same as #3 but better depth
5 - 89 two failures before success on #3 which was probably my best on yet
6 - 89 best yet, still wobbly in the hole
7 - 94 two failures, 3rd one pretty good

So certainly am not going to be breaking any records anytime soon. But I'll keep practicing and see how I can do. Thank goodness for bumper plates though - no way you can do these safely without them.

New logo?

Just having some fun with Pshop and put this logo together. I think it looks purdy darn kewl. Note the barbell in place of the sword/spear and the bumper plate in place of the shield...

9/27 WOD

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Scaled to 65# like last time. Did 11 full rounds + 5 thrusters + 7 hang powercleans last time this workout showed up (8/25). This time felt pretty good and pushed hard. Did 12 full rounds + 5 thrusters + 7 hang powercleans + 3 Sumo deadlift high-pulls. Good improvement in volume.

I think next time will up the weight to 75#.

9/26 WOD

"Angie"

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

Two days of recovery and I get this? Dang. Haven't done high volume pull-ups for awhile, so this was going to hurt. PR is 22:47. Did it this time in 22:51. Shoot, missed it by just 4 seconds. One shorter break... Even just a second off of 5 breaks. Oh well, next time. Splits for comparison:

PR
9:48 pullups
5:47 pushups
4:38 situps
2:34 squats

Tonight
10:30 pullups
4:45 pushups
4:48 situps
2:48 squats

So improved big time in the pushups but everywhere else was slower. Solid effort though.

9/23 WOD

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Well, I liked the look of this one - kept reading the comments on the main CF site talking about how hard this was going to be. I kept thinking it wouldn't be that bad. Oops. Should know better than that. Could only do 4 rounds... 5th round definitely would've seen pukie.

160 lbs. used for the BW stuff (even though I'm more like 157)

Bench press 12-11-8-6
Pull-ups 12-11-9-7
Back squats 12-11-10-8

Strict pull-ups. First time doing back squats without the little pad - think I was actually doing them pretty low. Need more practice on that with the bar position. Hammies are going to be sore, I can tell.. Thankfully I start my 3/2, 2/1 schedule... Two days of rest... So decadent... :)

9/22 WOD

Deadlift 1-1-1-1-1-1-1 reps

I'm always excited yet scared when this one shows up. I know it is something I can do pretty well, but also know that when you're lifting really heavy, it is quite a stress on the body (and mind). And I haven't done any heavy deadlifts for awhile so wasn't sure what to expect. I was targeting the last time I did this where I did:

288-308-333-338-343(F)-343-343(F)

My max DL in the CFT was 360 so I know that I can go pretty heavy. But that is a little different than pulling 7 heavy DL's.

First started and 288 seemed really heavy. Didn't think I was going very heavy tonight so added weight in smaller increments. But kept adding weight and in the end did better than last time:

288-308-318-328-338-345.5-352

I'm thinking I should've just gone for an 8th round and threw on 10lbs. to see if I could get above 360. But overall I'm happy with this effort!

9/21 WOD

Today marks my six month anniversary of following the CrossFit main page WODs!!! Very cool. I have seen tremendous gains over the past six months, some lows, but mostly highs. Arguably I'm in the best overall shape of my life (and I've always been pretty athletic). Not bad with my 42nd birthday less than a month away. I'm not a fast cyclist anymore, but strength wise I'm definitely stronger and I can even run without pain for a 10K in a not too bad PR of 47:58. I've gotten a little boring with my conversations as I have a one track mind... Okay, maybe two but CF sure seems to be a driving force. Thanks CF for a great six months. I've learned a ton and still have a long ways to go but I am thankful that I discovered you.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Yay, more overhead stuff. But I need it, and need it badly. Moving stuff overhead is another weak area for me.

Here is what I did last time on 7/5/09:

105-110-115-120-125(F)
135-140-145-150(2)-150
115-125-135-140(4)-140

And tonight:

114-119-124(PR)-126.5(F)-124
136-143.5-148.5-153.5(PR)-158.5(PR - nearly crashed and burned)
119-133-143(PR)-148(PR)-150.5(PR - form suffered)

So big PR night tonight. Man, that was freakin' HARD! Shoulder press still isn't great. My shoulders and wrists are trashed. On my last set of Push Jerks, I lost it on the first one and ditched the weights in a semi-controlled descent. Weird, started walking away and felt woozy. Re-gathered myself and got through it. Man I'm toast. Good night though. Happy... :)

09/19 WOD

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Ooh, ugly. 84 reps of each. And monkeys are going to fly out of my azz... Well, actually I ended up getting this done but had to do some scaling:

Barbell setup on squat rack - normally at 55" but raised it up another notch to 58". Could hook my heel cup of my shoe on it when I was in the lowered position. Could feel myself pull with that a little bit to help with the volume.

L pull-ups weren't fully extended, but also weren't knees to chest either. Reasonably low, pretty happy with that. Did mostly chin-ups for these.

19:12

9/18 WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Okay, kinda messed around with my 2/2 schedule, but the body said to take that 2nd rest day on the 3/1 cycle. Whatever. I will still get the same amount of workouts in and the same amount of recovery. 3/2, 2/1 might actually make better sense. Hmm...

Had to scale this workout - first time with my new GHD. This is the Coca Cola pee maker (aka Rhabdo) if you aren't accustomed to doing the glute-ham sit-ups. I heeded the warnings and did 3 sets of 20 GHSU's and 20 back extensions. Felt like plenty of workout. No way in heck I'm able to do it fully RX'd without causing some damage. Good start. 8:24

9/15 WOD

Front squat 3-3-3-3-3 reps

Okay, last time I did this, I was recovering from straining my hip flexors so I took it easy. I think I topped out at 148 then. Prior to that, my best was 182 or something like that. So the goal was to see where I was at, since I hadn't done front squats for quite some time. Could I reach the previous high? Not so sure.

Started off light, but felt good and ramped up to a new PR! Sweet! More progress.

110 - 132 - 163 - 182 - 202

Oddball weights because of the mix of KG's and lbs. This week started my 3/1, 2/2 cycle - I think the 3/1, 3/1 cycle was hurting me with some overtraining (plus not getting enough sleep as usual). So looking at the extra rest day to help with recovery. Hopefully that will help.

9/14 WOD

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Never have done this one, but looked painful. Got a chance to try out my new speed rope. Made it seem like I was cheating with the double-unders. Much easier. But sit-ups are my GOAT - can't seem to do them in high volume or very fast. And wore the skin off my tailbone doing them. Yay. Abmat situps. 12:16

9/13 WOD

"Diane"

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

Funny, thought things were going poorly and was starting to get a little bummed about my CF experience. Then Diane came along. I thought the last time I did it I did it in just over 13 mins, so that was my target. I did my scaled HSPU's to my bar in the squat rack and full 225# deadlifts. Time? 12:56. Cool, finally some improvement, even if just a little. Later I went and checked out my previous time on 5/16/09, and it was 16:35 - so a huge improvement in time - SWEET!!! 3:39 faster.

9/11 WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Well, I knew this was going to hurt since I wasn't feeling great and I had taken a moderate break from working out. Didn't think I wouldn't finish it though. I gotta figure this out - trying to get more sleep but the back is keeping me from sleeping for more than about 7 hours. Did three rounds.

4:32 - 5:09 - 6:58

9/10 WOD

Push Jerk 3-3-3-3-3 reps

Well, I took a little break from the CF scene - was traveling and tired. Figured a little break would help. Got back into it with a non-fire breather METCON but definitely still felt the pain of this. Anything overhead is not easy for me. My push jerks started to turn into push presses but I tried the best I could to not do that. Still need practice on that lift obviously. Felt good to get back at it.

115-120-130-140-150

9/2 WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Should be called, "Elizabeast". Scaled to 115#. Previously scaled at 93# so a big jump up in weight. Time was slower, but moved a lot more weight. Was 11:29 at 93# on 5/1/09, this time 12:56. Just like the timer says:


Yes, got a timer for the garage gym. I've totally lost it now... :)

9/1 WOD

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

Man, rough way to come back after skipping a cycle. I like the quote from the comments on the main CF page, "Man, who pissed Fran off?" This is Fran with a bunch of rowing thrown in. I perused some times and figured I'd be in the 20 minute range - goal was to stay below 30 mins. As usual, this wasn't easy but did it fully scaled and finished at 25:26. Toast afterwards for about 20 minutes. Finished the last set unbroken.

Golf and Xmas in August

Well, decided to take a cycle off with a fundraiser golf tourney on Saturday. Shoulders were toast after that nasty three days of 20 min AMRAPs - pure evil. So gave myself some extra recovery time and actually did pretty well at golf. Considering I hadn't golfed in 13-14 months did really well. Kind of excited to play a little more. Perhaps over Labor Day weekend. CF prepares you for everything! (well, helps that I've played golf since I was 11 and actually was pretty decent)

But today was a big day - my Sorinex GHD arrived. That thing is a BEAST!!! Had no idea how big these things were. But since I've vacated the third garage bay of my old Body Solid selectorized gym, there was a perfect spot for it. This is my last major purchase to complete the gym.






And my first Dynamax med ball - very cool!



Oh and bought 4 more stall mats to complete the flooring in there too.

8/26 WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Crap, another 20 minuter AMRAP WOD... ugh. As if I have anything left to give after the last two days. But knowing a rest day is coming up gave it everything I had...

Scaled to my 55" high squat bar for HSPUs and only have a 1.5 pood KB (53#).

10 full rounds + 2 MUs - 19:49

Shoulders suitably fried... :)

8/25 WOD

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Scaled to 65# again so I could compare apples to apples. Plus, while I think I can do 95#, the numbers would be pretty low.

Last time on 6/25 - 10 full rounds

This time on 8/25 - 11 full rounds + 5 thrusters + 7 hang powercleans

Some more improvement! Cool beans...

8/24 WOD

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Yes, I need to keep doing overhead press work! Still had to slightly scale the HSPUs to my barbell set at 55" above the floor. But I made sure to not cheat and use my legs to help pull me. This pistols this time were much better, no 12" box to squat to - full a$$ to grass. Did my pseudo kip pullups and knocked out 8 full rounds in 19:56. Last time on 6/9/09 I did 6 full rounds + 5 HSPUs. Love it when I see some improvement. Helps keep one motivated!!!

8/22 WOD

Hang power clean 1-1-1-1-1-1-1 reps

Well, skipped Friday's WOD, just needed an extra day of rest. I'm going to start listening to the body a little more and not feel guilty if I need to skip a day. I need to do better with the sleep as always but that will be tough.

Anyhow, did Saturday's WOD - hadn't done it before so not sure where to start. Found out quickly though...

135 - 140 - 145 - 145(F) - 145 - 150(F) - 150

Technique still needs help but nearly got my bodyweight so I'm reasonably happy.

8/20 WOD

"Karen"

For time:
150 Wallball shots, 20 pound ball

Last time I did this back in March I did it in 13:02. So that was my mark. Had a good warmup but still was a little psyched out doing this. I knew as with all the metcon type workouts that this was going to hurt. 3, 2, 1, GO BABY!

Was setting a pretty good pace, did the first 50 in just about three minutes. Was thinking there was a chance I could do sub-10 minutes but it was going to be tough. Second 50 definitely slowed down and I had only about 3 minutes to get under 10. After 100 of these bad boys, there was no way I could do it. I pushed hard but didn't have it in me. Finished at 10:23. Still, a nice PR by 2:39. Finally, some improvement. Maybe the better eating and a little more rest helped. Not to mention 4 more months of CF training. Definitely some good stuff!

8/18 WOD

Push Press 1-1-1-1-1-1-1 reps.

Pressing above the shoulders is a nemesis of mine. Definitely an area where I have much room for improvement. Started out probably too light and then pushed hard at the end. Was not going to finish on a failed rep so I did 8.

120-130-140-155-165(F)-165(F)-160(F)-160*

* Bonus round

Oh and I missed the front squat WOD on 8/14 since I was still trying to recover from Linda so decided to mix some in here too. Couldn't find a comfortable spot to rest the bar after rep 5 and the wrists were killing me, so called it a night.

160-170-180-190-200

8/17 WOD

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders

This is new to me. I'm waiting on a newer, faster jump rope which will help with the numbers some as mine is an older heavier rope. I'm not good at situps really. Need to do them more often and/or more of them. These were unanchored Abmat situps.

2.0 mins - 64/43 (DU/SU)
1.5 mins - 44/27
1.0 mins - 35/17
0.5 mins - 15/10

158 Double-unders
97 sit-ups
255 total reps

Oh and for the halibut I decided to try a 90# weighted pull-up. And... SUCCESS!!! That is a PR for me by 20#. Sweet!

8/16 WOD

Well, finally felt good enough to get back at it after Linda. Dayamn, quite possibly that was the toughest workout I've ever done. I may try to sneak in the 1RM front squat WOD somewhere soon as I need some squat work.

Today's WOD:

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

So considering the most muscle-ups I have ever done is two, this was going to be near impossible for me. I was looking into scaling and decided after doing a couple of warmup muscle-ups to try the "Pack" scaling on BrandX and do three rounds of each. Still, 21 muscle-ups? When all I did in the past was 2 max? Could be a long night.

Well, I had pretty decent success at them. The false grip IS the key. I managed to wear some skin off of my hand below the palm almost on the wrist area. But I successfully got through the 3 rounds. Just missed sub-14 minutes at 14:01. But I was very thrilled to have done that many. I strung together only 2 at a time, but overall very nice improvement. Yay!

8/13 WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Still feeling the after effects of Linda. Glad a semi-non-arse kicking WOD was up for today. Thanks coach!

I thought I had done this one before, but apparently not. No kipping for me, full dead hangers. No mixed grip and no underhand grip. Just good ol' fashioned pull-ups.

Made it to 8 rounds + 7 additional pull-ups. 43 total pull-ups.

I think next time I'll try my full body dry heave kip pullup and see where that takes me... :)

8/12 WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

I actually have been wanting to do this one for some time now. So I was pretty excited to see this WOD posted. But then I calculated the total load I would be lifting and it kinda spooked me. I weigh 160#, so deadlifts at 240#, bench press at 160#, and squat cleans at 120#, for a total of 28,600# when all was said and done. Yikes. Thought I should probably scale, but then went against that and went for it. Figured this one hasn't shown up for a year plus apparently, so this was my chance.

Dang, that was uber hard. I really wanted to stop after the 8's. But knowing that I was half way through with the reps helped me. I finally dropped my bumpers from a higher position! Those squat cleans were rough, since they were a much more dynamic lift. Few times felt light headed and I was wrecked for about an hour afterwards. The heat probably didn't help either. But I finished as RX'd!!! Not fast by any means, but a significant accomplishment. 41:25

Not looking forward to another Linda anytime soon... unless she's dressed like the one above... ;)

8/10 WOD

I was thinking, sure would be nice now to not have any running for my first cycle back. And since we did a tough metcon yesterday, must be some Olympic lift type stuff right? Wrong.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

800's suck donkey. No pacing. Well, just go easy enough so you're not puking your brains out after a pretty darn long sprint. I did 5 minute breaks. My times:

2:41 (PR)
2:58
2:56
2:49

All sub-3 minutes!!! Woohoo! Stoked with that. Great way to end my first cycle back and looking forward to rest day. Dayamn. Plus I sold my Body Solid home gym so now I have the space and some extra spending money to get the GHD (and it paid for my climbing wall stuff too!)

8/9 WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Well, after the nice deadlift WOD, figures a lung burner would be next. This was going to be tough (as usual). I tried a different strategery this time to see if I could hit a higher number. Here was my plan:

7 pull-ups per round for 56 total
11 push-ups per round for 88 total
12 sit-ups per round for 96 total
15 squats per round for 320 total
Total reps 360

My previous score was: 318

47 pull-ups
77 push-ups
85 sit-ups
109 squats

I had forgotten my previous score and was shooting for the 360 number. But this would be highly unlikely with my week off after a couple bad weeks of overtraining/not enough rest. But I went with the strategy and here are my scores:

45 pull-ups
84 push-ups
80 sit-ups
109 squats

For a total of... 318. Amazing, eh?

8/8 WOD

Deadlift 5-5-5-5-5 reps

Alrighty, back at it after a much needed week off. What a difference a week makes. I saw the WOD posted and was excited. I enjoy deadlifting. Started out probably too light but figured I shouldn't go too crazy. Got the last rep of 5th set up and I was a happy dude - should've gone over 7K though had I not started so light.

242.5
262.5
279.5
289.5
300

Total weight lifted = 6,870#

New Addition to the Gym!

Well, taking a much needed week off - tired, not hungry, losing weight, numbers going down, etc. Clearly not good signs. But I couldn't stay idle during that time so meet the newest addition to the gym:



Yup, a climbing/bouldering wall and 16' of monkey bars! I know, I've lost it. But I'm always looking for some variety. Plus the daughter loves it too. Will be able to transition from the wall to the bars and vice versa once I get a few more holds. Cool stuff!

Back to CF on Saturday!

7/29 WOD

Run 10 K

E-gads more running? Yuck. Plus I haven't run 10K for probably over 10 years, possibly longer. This would be a challenge for me. I had spent most of the day working on my climbing wall and wasn't very motivated to run. But I somehow talked myself into it and headed out. First 5K was 23 and change. Decent pace but not so fast that I wouldn't be able to finish. Knee starting feeling a little balky but managed to keep the pain to a very reasonable level. Pushed the last 1.5 miles thinking I was going pretty fast. Second 5K though was nearly 25 minutes. Oh well, still finished it and came in at 47:58. Pretty happy with that time. Calves were very tight afterwards. Cool down in an air conditioned car was probably not a good call...

7/28 WOD

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Okay, had to scale to 115# - did 6 rounds + 4 C&J's. Did not do full squat C&J's but power C&J's. Definitely easier than full squat versions. Still a toughie.

7/27 WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Working on the rock wall and monkey bars for inside the gym. Lost focus but still finished Cindy. 18 complete rounds. Worked hard. Would still like to get to 20.

7/25 WOD

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Innocent looking one, but as usual, was pretty darn tough. I was checking out the main CF page to see how people were doing. When I first read this WOD, I thought, hmm... maybe 5-6 rounds. But then I saw what people were pulling and I was like, "say what?!"

Did 11 full rounds which I was good with. Got more sleep last night so maybe that helped. Looking forward to the rest day. Better way to end the week.

7/24 WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Have done this one before, last one posted a total of 104 total reps, which included strong ROM dead hang pull-ups. So was excited in hoping to break that PR. Started off great, doing 15 BPs and 15 PUs. Ahead of the previous pace. But then all hell broke loose and my numbers went down in each round. Finished with a disappointing 93. Rough week this week with posting poor numbers. I think I can safely say the lack of sleep is hurting my performance. Time to get some rest...

7/23 WOD

"DT"

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

Previous time was 25:58 with 155# DLs, 115# HPC and push jerk. This time I decided to try 125# for all three. Got through the first round, but it was really hard and I don't think I could've made it through the full five rounds. So scaled it back to 115# for all three. So can't do an apples to apples comparison unfortunately. Time this time was 17:49 - definitely a lot less time. I don't know how much that extra 40# in the DL would hurt me. Still would've improved though, I certain of that.

7/21 WOD

Deadlift 1-1-1-1-1-1-1 reps

Well, I was looking forward to this one. I feel as though the deadlift is my best lift and I was looking to get a new PR (current one 360). I wish I had reviewed my previous experience though before doing this. I think I jumped up weight too quickly and cooked myself. Not a good night. Disappointing. Quit while I was ahead.

CFWU x 2
135 x 8
225 x 4

315 - 335 - 345(F) - 345(F) - 335(F) - 315

Did not attempt last rep. Things just didn't feel right. I almost decided to try the last one, but I'm glad I didn't - bad days happen. Forcing things on bad days is a quick way to an injury. I will seek redemption next time...

7/20 WOD

Run 5 K

Well, started my run at 10:30pm. It's dark outside and lots of critters are out. Startled a deer which scared the crap out of me and saw a coyote too. Some freaks in a jacked up trucked yelled at me too. Yes, the freaks come out at night...

New PR - 22:09

Pretty certain I could've cracked 22 mins - was trying to see when to stop on my GPS instead of sprinting that last 0.1 miles. I really need to get to a track and see what I can do there in ideal conditions (no pitch black spots, no hopping curbs, no out and back crap). Definitely pleased though. Can't remember the last time I ran that fast (if ever). Still don't like running.

7/19 WOD

Filthy Fifty

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

Well, deviated from my normal training routine and did this mid-day since I didn't have anything else planned. Paid dearly for it though in the 90+ degree garage. I quit after 5 burpees because I definitely was going to meet Mr. Pukey. No doubt about it. Still feeling a little funny several hours later. Dang. That was ugly. Lots of breaks and I was at 36+ minutes with lots left to do. Next time when it is cooler I expect to do better (I hope).

7/17 WOD

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Well, didn't feel like running/leaving the garage tonight, so I substituted rowing. Did a test row and 300m was about equivalent to my 400m run time. Substituted 65# for the overhead squats. Still don't seem to have a ton of strength/flexibility in my hip flexors. I did have some pretty good form this time however and it seemed to go a bit better on the overheads in most cases.

16:15 was the last time I did it. This was 14:27. Last time I ran on a treadmill too.

Also, practiced muscle-ups again and this time I was adequately warmed up. Got another one after several tries - I will have this move mastered soon. Have to keep practicing. The false grip is the key. It certainly doesn't feel great though that grip. Not sure how people do many multiples in a row with it.

7/16 WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Well, figured I could do this one with my strained bicep. I actually did the CFWU x 2 and felt okay doing the pullups - did them with caution though and didn't do the negative portion.

I have never done the full 5 rounds full ROM. Wasn't happening this time either. Scaled to 3 full rounds with full ROM. 11:41. Happy to get back at it.

7/13 WOD - Muscle Up!!!

Well, skipped the main WOD today - did muscle-up practice instead. After not being able to do muscle-ups for yesterday's WOD, I decided I was going to get this done. I read some more instructions on how to do the transition, the false grip, etc. Tried it a few times with knees on the ground. Thought to myself, "I can do this." So raised the rings and on my second attempt joined the muscle-up club! Very exciting. Had to kip a little but I'll take it. Tried again afterwards but don't think I did an adequate warmup so felt some strain in my left bicep and in the right shoulder area. Dumb. Called it a night. Will keep practicing to ensure it wasn't a fluke...

7/12 WOD

Well, figured in honor of the CF Games, I would go away from the regularly scheduled programming and do the "Chipper" as it was called. The last WOD for the competitors at the CF Games. I chose to do the women's scaling because the scaling for the men was too much for me (turns out the women's scaling was quite brutal too).

15 barbell cleans (100#)
30 toes to bar
30 box jumps (20 inches)
10 muscle-ups
30 push presses (25#)
30 double-unders
15 thrusters (95#)
30 pull-ups
30 burpees
300' Overhead walking lunges (25#)

Now to give one a sense of how bad a$$ the elite CF women are, here is a comparison of my weekend vs. the weekend of the eventual champion, Tanya Wagner:

Saturday
Me - 3 hours of driving, 7 hours of standing, spectating, dehyrdrating, 8:08 Fran that night.

Tanya - 7.1km run through treacherous terrain, big hills, ugly run; deadlift progression starting at 185# increasing 10# every 30 secs - she finished at 325#; 170m sprint up dirt hill gaining 100' carrying 35# sandbag; 500m row, drive 3' stake into ground (had to get it started too), 500m row; three rounds of 30 wall ball shots and 30 squat snatches.

Sunday
Me - woke up late, lolly gagged around, sat at the park while daughter played (I did climb up the play structure fireman style pole starting from a seated position with no legs!), fell asleep on the floor in the garage, ate a load of japanese food. Then did the "Chipper" from Hell. My time was 37:27, but technically I would've DNF'ed since I had to do muscle up progressions. I'm sure it is a technique thing so I just need to keep practicing.

Tanya - 1 RM snatches; as many rounds as possible in eight minutes of four handstand push-ups on paralletes, eight kettlebell swings (1.5/2 pood) and 12 GHD sit-ups; and then the "Chipper". She did it in 29:34. Crushed me after tons more work over the weekend than me. Amazing. The top finisher of the Chipper did it in 18:24!!! Holy chit!

I had a great appreciation for their athletic ability - but now it is ten fold of what it was. Amazing athletes.

Check out Tanya in the Hill Sprint with sandbag (in 3rd place in the video):

7/11 WOD

Well, took a few days off for a mini-vacation to visit the parents and for the daughter to spend some time with her cousins. Drove past the CF Games site and was disappointed to know that I wasn't going to make them. But in a change of events, I found out late Friday night that I could make it. Sweet! Unfortunately because it was so late I couldn't get a friend to come along but oh well... I WAS GOING TO THE FREAKIN' CF GAMES!!!

Amazing, even at bike races, I don't recall being around so many uber-fit people in my life. Some impressive physiques out there, and the elite athletes were amazing. Just like watching the Pros do the bike thing, except these folks don't make a living doing this stuff (for the most part).

So after standing around all day and watching these folks, decided I need to work harder. Soreness from standing around all day, sleep deprived, dehydrated, and after taking three days off, I decide to tackle Fran instead of the regular WOD. I haven't tried Fran for many moons and thought I could post a decent time. Well, throw that out the window. Not the greatest prep for this and I forgot how tough of a WOD it is. 8:08. Certainly not stellar but an improvement of 1:21 from the first time I tried it back in March.

7/7 WOD

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Scaled to 135# front squat. Still feeling the hip flexor, but I think it is getting better. This was not easy. Lots of breaks.

27:37

The newbs did a scaled version of Randy:

35 power snatches
TWay - 15#, 5:27
Unelastigirl - 20# - 3:24

Tough move for them to get, we'll keep practicing...

7/6 WOD

3 Rounds
15 KB Swings
15 Burpees/Squat Thrusts
15 Situps

My off day but the newbs were in da house.

TWay - 9# KB swings, squat thrusters - 11:05 (2 rounds)
Unelastigirl = 18# KB swings, burpees - 10:08

Awesome performance from Unelastigirl - crushed her last time when she did lighter KB swings and squat thrusts instead of burpees. Nearly a 2 minute improvement. Only difference was that Mr. Pukie paid a visit... :)

7/5 WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

105-110-115-120-125(F)
135-140-145-150(2)-150
115-125-135-140(4)-140

Some improvement over last time but shoulders are still a weak lift for me. Kinda irritating as I used to be able to knock out like 15 handstand pushups. But making progress...

7/4 WOD

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Scaled to 75#. Again, probably could've done it at 95#, however probably would've been the death of me. This was tough.

39:47

Super late workout - company in town. Didn't actually get out into the gym until 10:30ish. Probably started this at just before 11pm.

7/3 WOD

"Randy"

75 pound Power snatch, 75 reps for time.

Scaled to 65# (although I think I could've done the 75#). Deceptive WOD, as my neighbor said, "Lighter weight, no problem for the first 50..." Um, sure... after watching that Josh Everett video, 50 straight through for mere mortals no way. Dude is a beast.

6:47

I think I had pretty good form doing this - was trying to avoid the "press" style that I watched in some of the videos. Had to skip the 10K yesterday, knee was a little tender so decided to exercise a little caution.

7/1 WOD

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Struggled to get motivated for this one. Was tired. Read how much people suffered and that it was the worst WOD they've ever done. Decided I would do it but try to pace myself since I didn't have a ton of energy. Scaled the KB swings to 1.5 pood (53#) since I don't have the 2 pood one (70#). Those actually felt pretty decent. Maybe I'll have to look into a 70#er...

800m splits, KB swings/PU splits

1 - 3:17, 6:18
2 - 3:22, 8:13
3 - 3:23, 7:18
4 - 3:37, 7:55
5 - 3:34, 6:15 (amazing the motivation knowing it is your last round)

Total time 53:08

Could I have gone harder? Probably. Not sure I could crack that 50 minute mark. Maybe next time I'll be feeling better and can be more aggressive with this. My kip is progressing some. Hopefully will have it soon.

6/29 WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Love the CFT! But with the hip flexor still a bit tender on deep squats I had to be careful with this one. Didn't want to re-aggravate the injury. Did a good warmup but wasn't feelin' it on the squats. Was happy though that I hit the same number as last time with the limitations. Should easily beat it once I'm all healed.

The shoulder press was disappointing. I'm not sure what I need to do to press more. I actually even dropped this time. Irritating.

Now onto the deadlift - something where I can actually move a fair amount of weight. I was excited after getting some digital coaching. I think I had pretty good form this time, really paid attention to my setup, strong torso, return to the ground, etc. Weight went up pretty good for a new PR!!! This lift put me over my PR for CFT too!

Back Squat - 245
Shoulder Press - 115
Deadlift - 360
Total - 720

Went from okay to bad to great. Very happy overall.

TWay and Unelastigirl were in the gym for:

For time
5 Beginner Pull-ups
5 Box dips

TWay - 7 rounds, 5:55
Unelastigirl - 10 rounds, 7:24

Good effort today, still want to see less legs involved in these moves as their strength progresses.

6/27 WOD

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads

Well, have never done this one before. Read up and people said to go light when attempting this one if it is your first time. So I did. But I think I could've gone heavier. First problem was I did a shoulder press vs. push press. Could've used that momentum to push more weight. Definitely could've done more with the deadlifts.

38# press, 88# deadlift

800m splits - 2:55, 3:17, 3:22, 3:04

Total time - 24:33

Looking forward to a nice rest day tomorrow! Yeehaw!!!

6/26 WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round

First ever Nicole for me. Slowly getting the running legs back - still a bit behind where I was pre-hip flexor injury. Don't think the sub-6 minute mile is within reach at this time. Maybe another month and I'll go for it...

As usual, a tough one. Crazy trying to catch your breath while knocking out pullups. Ran past several people who were outside taking a late night walk enjoying the pleasant temps. Must've thought I was some wacko breathing as hard as I was but only running a short distance. Little did they know...

400m split time, pullups (dead hang)
1:21.8, 12
1:20.6, 8
1:30.9, 7 (underhand)
1:37.4, 6
1:41.2, 7 (underhand)
1:36.8, 6
6 rounds, total time 19:20, total pullups 46

I suppose in the spirit of CF, I should've gone out and run a 200m. I preferred laying on the floor trying to not pass out... another favorite CF past time... :)

6/25 WOD

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Decided to scale back to 65# for the above. Still nursing that sore hip flexor so don't want to fully overdo it. I must say, 95# would've been tough, as the 65# deal was pretty rough near the end. I'm certain I could've done it, however the rounds probably would've been chopped in half with many more breaks.

10 full rounds

Unelastigirl did:

Buttercups:
Complete as many rounds as possible 12 minutes of:
20 pound Thruster, 5 reps
20 pound Hang Powercleans, 7 reps
20 pound Sumo Deadlift High-pull, 10 reps

Form was sketchy on just about everything - we'll need to do some more practice of these moves without weight. But still a lot of effort there. Unfortunately someone is going to get hurt if they don't focus more on form...

11 rounds

Good job!

6/24 WOD

Buttercups:
3 rounds for time of
run 200 m (run)
12 kettlebell swings, 18#
6 press, 30#

Rest day for me but Unelastigirl showed her commitment. Put her through a tough one, the 6/22 WOD scaled. She worked hard - great output and great effort. Very consistent through her rounds. Probably should've made her do 5 rounds...

6:19

6/23 WOD

Front squat 3-3-3-3-3 reps

Well, with the hip flexor injury, took it easy on this one. Felt pretty good though with the lifting shoes and the wood lifting platform now in the gym. Can't wait for this again when I'm 100%. Should be able to hit 200# as last time I did 180+. Didn't want to push too hard though and re-aggravate this injury. Getting close to back though. Probably 90%.

88 - 108 - 128 - 138 - 148

6/22 WOD

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Well, the injuries and recovery time have definitely hurt me. 400 times were slower and didn't seem to have the capacity to power through it. Although the KB swings seemed reasonable even at the 53# weight. And I did scaled HSPUs via my squat bar contraption set at 52" high.

16:04

TWay and Unelastigirl were in the gym tonight. Did a scaled Barbara:

5 beginner pullups
10 pushups (on knees)
15 situps (assisted)
20 squats

TWay struggled after 2 weeks off and did 3 rounds in 12:03. Unelastigirl is finding her form a little more quickly - 5 rounds in 12:33. Too much yapping during the workout - need to be pushing harder. Plus all that yapping is going to drive me nuts...

6/21 WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

In the immortal words of Nancy Kerrigan... WHYYYYYYYYY?!!!! Ooh, I don't like this one at all. Something about 150 pullups just plain sucks. Decided to back off on the weight - went to 35# instead of 45#. This made a huge difference. The workout was much more tolerable. Plus I did 1 minute breaks between the full cycle. That seemed to help. Forget counting the sets as discussed above - each weighted pullup after about 4 rounds was a single.

26:48 (vs. 40+ minutes last time 45# for weight for 8 sets)

Unelastigirl made it back after a two week hiatus (sick one week). We did some bench press work. The 1-1-1-1-1-1-1 dealie. Did some warm up stuff and off she went. 45-50-60-65(f)-65-70(f)-70(f). Good effort and nice job getting back in the gym.

6/19 WOD

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Okay then... that sucked. My handstand pushups still blow and then throw in all that overhead press and tricep work? You have got to be kidding me. Got through the first round as RX'd. Substituted 10 ring dips for the regular dips. About 6 minutes to get through. Not great. Not horrible though either.

Then onto round 2. Crap. Was able to lower myself from a handstand position twice, but there was no way I was pressing up. So took the time to build up a 55" high structure (two plyo boxes and some bumper plates). Was able to do the leg assisted HSPU's that way. Holy crap that took forever. Got through the rest of the stuff okay and checked the stopwatch. 18 minutes. Tried doing some more HSPU's to no avail. Should've done some more bench and dips in those last two mins as I could've I think.

2 rounds, the 2nd round HSPUs scaled. Eek.

So as a penalty for the poor performance, I did some work with my new 26# slosh pipe. Me likey...

6/18 WOD

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Well, still nursing the hip flexor strain but getting better. But didn't want to aggravate it so for the wall ball shots I put an 18" box behind me, lowered to about parallel instead of full depth. Actually made the wall ball shots tougher I thought since I couldn't use the force of the upward movement to launch the ball. Legs definitely didn't get the same workout that's for sure. And that a boatload of pullups, did 5 rounds of 10, 7 rounds of 5, and 5 rounds of 4 to get through them all.

First real metcon type work in a week+, so that was good. Felt good to sweat again.

21:29

6/17 WOD

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Alrighty, nice to be back after a week off nursing my assorted injuries. Guess I did a number on myself doing those squats - back and hip flexors. Back is 98% but the hip flexors are still probably 80%. But all this rest has made me tired and ironically kinda cranky. So back at it tonight.

This is not a lift I have done before, so was not very good at it.

65-65-70-70-70-75-75-75-75-75

I had those 70s I though pretty good, but once I added that 5 additional pounds the form was a struggle - although I think I did a good job getting under it vs. pressing it. Sure looks easy on the video. Oh well, chalk up a new experience and another development opportunity. Just glad to be back in there throwing some weights around.

JDub and The Dark McKnight are back!

Okay, 1/2 marathon is over, time to do some real training... :) JDub is motivated and ready to rock that dead hang pull up by the end of the year. So she was in the Gin Gym on her own yesterday and today with The Dark McKnight.

JDub did this yesterday (scaled):

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

And today they did this (scaled):

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Awesome stuff! We will be flipping tires up the street in no time... :)

6/14 WOD

Well, still nursing the back/glute strain - could probably work around it but want to make sure things are back to normal and it doesn't set me back even further. So in my place, my 9 year old daughter filled in for me.

Cindy (puppy scaled)

As many rounds as possible in 12 minutes
1 pull-up
4 push-ups
7 squats

She freakin' rocked it! 21 total rounds with about 10 seconds to spare. That is 21 pull-ups, 84 push-ups, and 147 squats. Amazing stuff. She even said that next time she wanted it to be a little tougher with more pull-ups. Ahh the energy of youth. Soon she will be crushing me on the WODs... :)

6/10 WOD

Back Squat 1-1-1-1-1-1-1 reps

Might be reaching that point of needing to take a week off. Or get a little more sleep. Or maybe it was just the legs being fried after those pistols yesterday and then the thrusters the day before. After the death by deadlift WOD, I figured I needed to focus on form better for this WOD. Definitely made an impact - trying to keep the weight on the heels made this tougher and I couldn't get close to my PR (which now looking at might be a bit inflated since I likely used poor form - particularly weight shifting to toes).

Warmup: CFWUx2 - 135x8 - 185x4 - 205x2

225 - 235(fail) - 225 - 230(fail) - 225 - 230 - 230

So yes, below my PR of 245, but like I said better form. I definitely felt this more in the glutes then the previous ones. Gotta start focusing on the heel drive in my air squats too. Did tweak my glute/low back on about the 4th lift. Probably should've quit there but just couldn't get myself to do that. Happy overall but will likely feel that tweak for the next couple o' days...

6/9 WOD

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

First time trying this one. There definitely is something about Mary. Schnikeys, surprise, another tough one. I semi-scaled - did the HSPU's to my 55" bar setup, and did the one leg squats to a 12" box. After I finished I was able to complete a full round at full depth so next time I'll do that.

6 full rounds + 5 HSPUs.

Not bad. Sure would've been nice to have yesterday as a rest day though and not have done all those thrusters just the day before... Didn't have much energy/power tonight...

I won some rubber bumper plates!!!

So very cool! The folks at Wright Rubber were having a t-shirt design contest. I figured I would send in a few entries, what the heck, couldn't hurt. The only rules of the contest were that you had to use their logo and one of their slogans (I chose the "Train the Wright Way" slogan).

Cool thing was they were giving away three prizes:

1st - 230# rubber bumper plates shipped
2nd - 160# rubber bumper plates shipped
3rd - 50# rubber bumper plates shipped

I got the e-mail that I took 2nd place! Sweet! Interesting that they didn't choose the design I thought was my best design. The first place winner did a very contemporary MMA/fight style t-shirt that looked good. The CF crowd will very much dig it. Mine was more retro/vintage (at least that's what I was trying to create). So without further adieu, here it is:


I actually preferred this logo, with a photo of an actual bumper plate (but I'm not complaining and it sounds like they will print out the 2nd place design too!):

6/8 WOD

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Really wish I could've had a rest day today. But I already cashed that check. This one was deceptively tough. 75# thrusters... not bad. But 105? Ugh. Double unders sap the energy out of you quickly too. If you did 5 times the volume in single unders it still doesn't even come close to the intensity of 1 double under.

I did the first set of thrusters all the way through but then after that it was 3 sets of 7. For the double unders, it would take me 2-3 attempts to get through all 21 typically, until the last one where I did the full 21 straight through. Killed me. Haven't hurt that badly in awhile.

21:13

6/7 WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Had to skip Saturday because I was not anywhere near where I could complete this WOD. I hit that DL WOD very hard and am still feeling the after-effects of that workout. My pull-up numbers suffered big time from the soreness of the DL WOD. Bench press improved a little bit though, so that is encouraging. Did 4 minute breaks between rounds. Still no kip... :( 160# bench press.

Previous Lynne:
Bench 12-11-9-7-6
PU's 17-15-12-12-12 (fairly certain these I didn't full extend to bottom)

Today's Lynne:
Bench 13-12-8-9-7
PU's 15-12-10-9-9 (full strict pull-ups, good ROM)

So 112 vs. 104. I'm blaming the DL's for significantly impacting my pull-ups, as I know I can do more than that (and have done more). The full ROM help softens the blow too...

6/5 WOD

Deadlift 1-1-1-1-1-1-1 reps

Frightening day - I guess I shouldn't have opened my mouth when I said I like the heavy days. This one is a beast since I know my 1RM - 333#.

So did the CFWU x 2 and then did some warmup DL's.

132 x 8
198 x 4
228 x 2

Okay, then came the heavy stuff (for me):

288 - 308 - 333 - 338(PR) - 343(F) - 343(PR) - 343(F)

Pretty stoked to increase my PR by 10#. But the form on that 343 was terrible - back angle too low, I had to jerk to get it started, and hips raised before shoulders. The 338 lift was better, but still need to work on form (back angle and hip raise).

This workout wrecked me...

6/4 WOD

Yay! Rest day. Thank goodness. But Unelastigirl was here again. Capped off a strong cycle by doing a scaled "Erin".

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

The split clean was a new move for her, so we practiced it a little before she started. Takes a little coordination, but she was getting close. Need to focus on locking out the arms at the top.

Rd 1 - 1:45
Rd 2 - 2:47 (5 extra split cleans)
Rd 3 - 2:21
Total - 6:53

Beginner pull-ups, had to keep her honest for full ROM. But pretty good and a strong effort. Nice way to finish up the week. Keep the faith. You're already in better shape!