9.26.11

WOD: As Many Rounds as Possible (AMRAP) in 15 minutes: 10 Wall Ball Shots; 10 Toes to Bars; 10 Box Jumps 20'

I DID: 4 Rounds of 10 Wall Ball Shots (24 lb. ball); 10 Toes to Head Height; 10 Box Jumps (approx 14")

9.25.11

WOD: Deadlifts: 3-3-3-3-3

I did: Deadlifts (3's): 135 lbs - 185 lbs - 205 lbs - 225 lbs - 245 x2 reps

Couldn't even get the last rep off the floor. However: my previous PR in Deadlifts was 245 lbs. so getting it up twice was actually a little improvement.

9.24.11 "Santiago"

WOD: Seven rounds for time of: 35-pound Dumbbell hang squat clean, 18 reps; 18 Pull-ups; 135 pound Power clean, 10 reps; 10 Handstand push-ups

I did: (per BrandX scaling): 5 rounds in 46:50 of 25-pound Dumbbell hang squat clean, 18 reps; 18 Pull-ups (first 3 rounds w/ 69.5 lb. assist, last 2 rounds w/ 78 lb. assist); 95-lb. Power Clean, 10 reps; 25-lb. Dumbbell Shoulder Presses, 10 reps.

Killer workout. Afterwards my mind just kept saying, "Oh My Gosh! Oh My Gosh!" for an hour afterwards.

9/22/11

WOD: Run 5k

I Did: (Fail). 1.5 mi in 15:35. I looked up my last tempo run time of 8:49/mile and thought I'd set the treadmill on 8:41 and go for it. A little warm up and then 8:41/mile--for only 5 minutes. Walked 2 minutes. Thought that would then be my warm up and ran at 8:41/mile--for only 5 more minutes only. Felt like a total loser. Heart was racing (169 bpm), breathing felt like a limiting factor. Very sore ankle--but not until after I stopped and started walking. Don't know what the problem is, but don't like it.

9.21.11

WOD: For time: 5 Muscle-Ups; 10 235 lb. Deadlifts; 15 GHD Sit-ups; Sprint 50 yards; 5 Muscle-Ups; 10 235 lb. Deadlifts; 15 GHD Sit-ups; Sprint 100 yards; 5 Muscle-Ups; 10 235 lb. Deadlifts; 15 GHD Sit-ups; Sprint 150 yards; 5 Muscle-Ups; 10 235 lb. Deadlifts; 15 GHD Sit-ups; Sprint 200 yards.

I Did: (21:43): 5 Pull-Up/Dip Combos (44 lb. assist); 10x 155 lb. Deadlifts; 15 GHD Sit-ups, and the sprints. (All Scaling per Brand-X (the Pack))

KILLER workout!

9.20.11 "Lynne"

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

I Did: Five rounds for max reps of: (95 lb. 1st round then 110 lb.) Bench Press; (44 lb. assist) Pull-ups:

16/6; 11/5; 9/5; 12 (Travis spotting)/5; 6 (spotted)/4

9.8.11

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 dumbbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

I did: 25 walking lunge steps; 20 Pull-ups with 53.5 lb. assist; 50 box jumps 10 inch box (best available); 20 short-rope jumps; 25 dips with 53.5 lb. assist; 20 Knees to abs(?); 30 Kettlebell swings with 55 lb. dumbbell; 30 sit-ups; 20 hang squat cleans with 35 lb. dumbbells; 25 back extensions; 30 wall balls with 24 lb. ball; 3x10 rope pull-downs on the lat pull-down machine w/ 90 lbs.  TIME: 34:12

9.6.11

WOD: Thrusters: 3-3-3-3-3-3-3

I Did/Concentrated On: 45/Form - 55/Form - 65/Hip Thrust - 75/Had slight break in form/depth - 85/Keeping Weight Back - 95/ Dropped 2nd lift forward, then completed the 3; 105/Good Form and Thrust (New PR)

9.5.11 "Meadows"

WOD:
Meadows: For Time: 20 Muscle-Ups; 25 Lowers from Inverted Hang; 30 Ring Handstand Pushups; 35 Ring Rows; 40 Ring Pushups

I Did: (Scaled per BrandX "Pack" and "Puppies":
10 44-lb Assisted Pull-up-Dip Combinations
15 Knees to Abs (1st time able to do something hanging from the bar because of my shoulders)
20 35# Dumbbell Shoulder Presses (up from 30 lbs)
25 Seated Rows with 130 lbs. (up from 110 lbs.)
30 End of Tread Mill Pushups
Time: 13:49

9.4.11

WOD: Front Squats 3-3-3-3-3

I Did: Front Squats 3'x with: 95 - 95 - 95 - 105 - 115
First Set: Not quite full squat, struggled with form and stiffness in hips and lower back
Second Set: Full squats, concentrated on "racking" the bar on shoulders and elbows up
Third Set: Same, and better
Fourth Set: 105. Full squat. struggled a little with weight wanting to get "out in front" of me.
Fifth Set: 115. Full squat. Weight wanted to get out in front of me. Feels like the limiting factor right now is that it hurts my wrists having the weight in that position, and also the flexibility of my back making it difficult to bring the weight directly straight up and down.

9.2.11

WOD: 15-12-9-6-3 for time: 135# Power Cleans; Burpees

I Did: 11:51 for 95 lb. Power Cleans; Burpees. Scaled per BrandXCrossFit.com site for "The Pack".

9.1.11

WOD: Weighted Pull-Ups: 3-3-3-3-3

I Did: Assisted Pull-Ups: 61 - 52.5 - 44 - 33.5 - 27 (2 reps, couldn't get the 3rd)