12.4.12

WOD: 5:40

30 Squat Cleans

Lots of instruction from Alex

Did all with Full Squats. Really struggled because legs were burning.

Only used 65#, but that was enough.

12.3.12

WOD: 21-15-9 of:
20#  Wall Balls
Sumo Deadlift High Pulls (70# Kettlebell)

Killler.
Did with Haley at the Box

12.2.12

WOD:
Went to SNAP and worked on pull-up progressions:
3-3-3 with toes on bench behind me.
5 planked with heels on bench in front of me (not very good and lousy sub for ring rows)
5 jumping pull-ups (didn't do very well on these)

Mobility and stretching.

11.30.12

WOD:
10' AMRAP:
10 Wall Balls - 20# ball
10 Box Jumps 20"
10 Push-ups (Fingers pointing out)

3 rounds + 5 wall balls

11.29.12 "Diane"

"Diane" at the CXfit gym

modified:
21-15-9 in 10:12, of:
135 lb. deadlifts
incline ring rows

11.27.12 Freddie's Revenge

WOD: 13:26
5 rounds of:
10x Push Press 65 lbs.
10x Burpees.

The Rx in this is 185 lb. Push-Presses (with 5 reps) created by a bunch of ex Cross-Fit champs and elites. I thought I should do it with 120 lbs, but Jordan thought 65 because of the burpees. I was incredulous, but did it that way. It still kicked my but. Couldn't breathe. CrossFit always gets ya.

11.26.12

At CornhuskerCrossFit with Jordan

WOD:  10 to 1
Kettlebell Swings (53 lbs)
Run 100 meters

Time: (lost track of the timer, we think about 14:28)

Tough one, winded. Good to have Jordan teaching me form and to work with real kb instead of swinging dumbbells.

11.21.12 CornhuskerCrossFit Assessment

Spent a long time with Jordan Kasek and did stretch/warm-up, WOD, and a couple stretches after.

Met Pukie the Clown for the first time and had to sign the bucket.

WOD:
500-meter row
40 Air Squats
Throw up in the bathroom
30 Sit-Ups
20 Push-Ups (fingers out, chest to ground, from knees-scaled)
10 Ring Rows (about 45-degrees-scaled)

12:28

10.14.12 "Glen"

Hero WOD "Glen":  (Pack) For Time:
95 lb. Clean and Jerk, 30 reps
Run 800m-1 mile
15 Ft. Rope Climb, 10 ascents -OR- 15 beginner rope climbs
Run 800-1 mile
50-75 Burpees

I Did: 38:58
95-lb. Clean and jerk, 30 reps
Run 1/2 mile (to Holdrege and back along Lexington St.)
10x5 reps of Rope Pull-downs, 90 lbs.
Run 1/2 mile
50 Burpees (too bench -- I was way to stiff/and sore from 3 WOD's in 24 hours to be able to do them to the floor)

10.13.12 B

WOD: Weighted Dips 3-2-2-2-1-1-1-1-1

I did Dips with 10-lbs assist (just couldn't seem to get it on the machine we have using no assist)

3-2-2-2-1-1-1-1-1

10.13.12 A

WOD: For time:
100 ft Walking Lunges
50 Push-Ups
50 Double-Unders
25 Knees-to-elbows
5 Rope Climbs, 15 ft
50 Box Jumps, 24-inch box
25 Overhead Squats, 65 lbs.
25 L-Pull-Ups
50 Sit-Ups

I Did: 43:50
100 ft Walking Lunges (length of building outdoors)
50 Push-Ups
100 Singe-Unders
25 Knees-to-Shoulders
25 Pull-Downs with 110 lbs.
10 Jumps to the Incline bench, 40 Jumps to the regular bench
25 Overhead Squats with the weighted bar
25 Pull-Ups with 52.5 lb. Assist
50 Sit-Ups.

9.24.12

WOD: Shoulder Press: 3-3-3-3-3-3-3

I Did: Strict Shoulder Press:

110x3-110x2.5-110x2-105x3-105x3-105x3-105x3

9.21.12

WOD: Made-Up -- Getting back to it after Vacation

At Tabitha's Club 4 Employee Gym
3 rounds, 1 minute of each exercise, 35 lb. DB each hand
Push-Ups
Seated Press with Feet Off Ground
Sit-Ups (with one DB on chest)
Planked Rows
Squats
Rest

9.12.12 Grand Tetons

Hiking with Ells:
Surprise and Amphitheater Lakes. 9.2 miles, 3,700 ft. elevation gain.

9.11.12 Grand Tetons

Hiking with Ells:
Bradley and Taggart Lakes, 5 miles?

9.10.12 Grand Tetons

Hiking with Ells:
Jennie Lake with Hidden Falls and Inspiration Point, to junction with Cascade Canyon Trail, 9.2 mi?
Swan Lake and Herron Pond, 3 miles

9.9.12 Grand Tetons

Hiking with Ells:
1 Hour at Bradley Lake in National Forest
2.2 miles at GTNP, Grandview Point

9.6.12 "Helen"

WOD: "Helen"

For Time:

Run 400 meters

55-lb. Kettlebell Swings, 21 reps

Pull-Ups, 12 Reps

I Did: 21:06 of:

Run (about) 1/4 miles (twice around the building)

55-lb Kettlebell Swings

Pull-Ups on Bar with Toes behind me on bench.

5/22/12: I Did: 19:24 of 3 rounds of Run .25 miles (treadmill), 21 KB Swings with 35 lb. Dumbbell, 12 Pull-ups with 44-lb. assist.


On 7/23/11 I did "Helen" in 23:00 doing the KB with a 45-lb. Plate and the Pull-ups with 66-Assist.

9.5.12

WOD: 100 Thrusters for Time, 135-lbs.

I Did: 19:31 and had to scale the weights to
Thrusters:
1-25 = 95 lbs.
26-55 = 45 lbs.
56-100 = 65 lbs.

Probably could have done them all with 65-75 lbs.

9.4.12B "Manion"

WOD: "Manion"
7 rounds for time of:
Run 400 meters
29 135-lb. Back Squats

I Did: 38:24 of:
Run 1/4 mile  (two laps around building)
29 95-lb. Back Squats

9.4.12A

WOD: Three rounds of: Run 800 meters; Rest 2 minutes

I Did:  19:46 of Run 1/2 mile and rest 3 minutes between.
Ran in 95 degrees, FASTING, on L street by work (hilly).
Did: 4:24, 4:39, 4:47

8.29.12B

Getting ready to go back to the Tetons.

42 minutes of walking at Mahoney Park (city) with 24 lb. backpack.

8.29.12A "CrossFit Total"

WOD:  "CrossFit Total"
1 Back Squat
1 Strict Press
1 Deadlift

I Did: 605 (New PR)

215 Back Squat (on Smith machine: 135 - 185 - 215(PR) - 225 (insufficient depth)

115 Shoulder Press (95 - 115 - 125 (Previous PR) couldn't get half-way up)

275 on Deadlift (new PR) ( 225 - 275 PR)

Total 605: (PR by 15 lbs.)

8.28.12B

Second WOD of the Day! And Semi-Fasting Day 2...

WOD: Chipper for Time:
25 Walking Lunge Steps
20 Pull-Ups
50 Box Jumps, 20" Box
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings, 2 Pood
30 Sit-Ups
20 Hang Squat Cleans, 35-lb. Dumbbells
25 Back Extensions
30 Wall Ball Shots, 20-lb. Ball
3 Rope Climb Ascents

I Did: 33:05

25 Walking Lunge Steps
20 Pull-Ups (27-lb. Assist)
50 Box Jumps (to bench)
20 Side-to-Side Jumps over a Dumbbell
25 Ring Dips (27-lb. Assist)
20 Knees to Elbows
30 Kettlebell Swings, 50-lb. Dumbbell
30 Sit-Ups
20 Hang Power Cleans, 35-lb. Dumbbells
25 Back Extensions
30 Wall Ball Shots, 12-lb. Ball
15 110-lb. Rope Pull-Downs

8.28.12A

WOD:

10-8-6-4-2 of Muscle Ups and 30" Box Jumps

I Did: (didn't start my watch right away): About 11 or 12 minutes of:

Muscle Up Progressions (27-lb. Assist Pull-ups x2 and 2 assisted Dips: 1-to-1 for #)

and Jumps to Sit-Up Bench

8.27.12

WOD: 30 rounds for distance:
Row 30 seconds
Rest 30 seconds

I Did:
30 rounds for 2 miles total of:
Run 30 seconds
Rest 30 seconds

8.22.12

WOD: Power Clean 1-1-1-1-1-1-1

I Did: 105 - 115 - 125 - 135 - 145 (felt really good, slight form break) - 155 fail - 155 fail - 150 fail

New PR at 145. Would have liked to go higher but couldn't get arms around to get under the bar after the shrug and lift.

8.21.12

WOD: (BD): For Time:
135-lb. Thrusters, 15
Run 200 meters
95-lb. Thruster, 20
Run 400 meters
65-lb. Thruster, 30
Run 800 Meters

I Did: (with Mike Kuzma): 16:59, of
95-lb. Thrusters, 15
Run 200 meters (1 lap around building)
80-lb. Thrusters, 20
Run 400 meters (2 laps)
65-lb. Thrusters, 30
Run 800 meters (4 laps)

8.19.12

WOD: (BD): 5 rounds for time of:
275-lb. Deadlifts, 5
Burpees, 10

I Did:  18:48
225-lb Deadlifts, 5
Burpees 10

8.18.12

WOD: (BD) For time: 5 rounds of:
135-lb overhead walking lunges, 25 feet
Knees to Elbows, 15

I Did: 19:48
Walking Lunges, 25 feet, with two 35-lb. DB at side or on shoulders
Knees to Elbows

8.17.12

WOD: Balance Snatch 1 - 1- 1 -1 -1 -1 -1

I Did:

55 - 65 - 85 - 95 - 115 - 125 - 135
These weren't perfectly snatches because I can't do an overhead squat, but it wasn't a press or a push press either, I snatched as much as I could by firing and jumping with my legs and getting self under the bar at it's peak. Definitely need a spotter because my arms are too wide to lower the bar back down to in front of me.

8.16.12

WOD: Rest Day
I did a make-up WOD from a few days ago...
10 rounds for time of: Run 400 meters, rest for 2 minutes (Big Dawg)

I Did: Run for 2 minutes, Walk for 2 minutes. No time or distance to be sure of, except the intervals. On the MoPac trail on a pretty and cool August evening.

8.15.12

WOD: (Big Dawg):
As many rounds as possible in 15 minutes of:
10 2-pood Kettlebell Swings
10 24-inch Box Jumps
10 Ring Dips

I Did:
4 Complete Rounds of
10 70-lb Dumbbell Swings
10 21-24-inch Box Jumps (to sit-up machine)
10 Dips with 16 lbs. Assist

8.13.12

WOD: Three rounds for time of: Row 500 meters, Run 400 Meters

I Did: 15:14 (on Murdock Trail)

50 SDHP with 35 lb. DB, and

Run 400 paces

8.11.12

Hiking with Joanna. 2 hours of hiking at Platte River State Park at sunrise. Beautiful and pics to boot.

8.7.12 "Tabata Something Else"

WOD:  Tabata Something Else: 20 Seconds of Exercise with 10 seconds of Rest for 8 rounds of 4 exercises: 8 rounds of Pull-Ups, Push-Ups, Sit-Ups, Squats

I Did:
37 Pull-Ups (35.5-lb. assist)  (6-5-5-5-5-4-3-4)
62 Push-Ups (10-10-10-6-6-7-6-7)
71 Sit-Ups (9-10-10-9-8-9-8-8)
86 Squats (10-10-10-10-10-10-12-14)
Grand Total: 256

Tried to use less assist on the pull-ups, but the machine doesn't seem to be working correctly at the lower weights of assistance.

8.5.12 and Measurements

WOD:
Shoulder Press (Strict) 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

I Did:
Shoulder Press 95 - 105 - 115 (Match PR) - 125 (New PR) - 130 (Fail)

Push Press 115 - 120 - 125 - 130 - 135 (Matches PR and did 3 Reps)

Jerk Press 95 - 105 - 115 - 135 (Matches PR and did 5 reps) - 140 (1 Rep for new PR)

Measurements (8/5/12, 3/18/12, 7/2/11, 5/7/11)

Wt: 228 /  239.6 / 235 / 226.4

Measurements: 

Neck: 16" / 15.5" / 15.785 / 15.125

Rt Bicep: 15.5" / 15.5" / 14.875 / 14.5

Rt Forearm: 12.125 " / 11.875" / 11.875 / 11.75

Chest (Nipples) Expanded: 49.25 / 49.75" / 49.5 / 48"

Belly (Navel) Sucked-In: 43.25 / 44.5" / 43.5 / 41.5"

Mid-Thigh: 22" / 22.125" / 22.5 / 21.25

Mid-Calf: 15.25" / 15" / 15.25 / 15"

8.3.12

WOD: (Big Dawg) 75-lb. Thrusters, 30; 15-foot rope ascents, 3; Thrusters, 20; 2 rope climbs; Thrusters, 10, 1 Rope climb

I Did: 11:15 subbing 110-lb. rope pull-downs for climbs, 3-to-1 for 15, 10, 5

8.2.12 "Filthy Fifty"

WOD: "Filthy Fifty" (scaled to 35 for Pack but upgraded some of the exercises to Big Dawg*)

35 18-20" Box Jumps

35 Jumping Pull-ups

35 Kettlebell Swings (1 pood)

35 Walking Lunge Steps
35 Abmat Sit-ups
35 Push Press (45 lbs.)
35 Back Extensions
35 Wall Ball Shots (14-20 lb. ball)
35 Burpees
35 Double-Unders

I Did: 35:07, upgrading the Sit-Ups to Toes-to-Elbows (BD); only had as 12-lb. ball available for the Wall-Balls, Burpees to the floor (previously did them to the bench); subbed side-to-side barrier jumps for double unders

8.1.12

WOD: Clean and Jerk 3-3-3-3-3

I Did:
95x3
115x3
125x3
135x2 (couldn't quite lock out on jerk) -- Match PR
140x1 (second attempt with good clean and half a jerk) -- NEW PR

7.30.12 (Note: 23 work-outs in July)

WOD: 3 rounds for time:
95-lb. Hang Power Cleans, 15 reps
15 Burpees

I Did:  19:02
120-lb. Hang Power Cleans (135 is the Rx)
15 Burpees (to floor)

7.29.12

WOD: 10 rounds for time of: 3 Weighted Pull-Ups with 35 lbs, 5 Strict Pull-Ups, 7 Kipping Pull-Ups.

I Did: 28:25 scaled as 3 Pull-Ups with 27 lbs. assist (last 3 rounds with 35.5 pounds assist); 5 Chest to Bar Pull-Ups with 89.5 Assist and 7 Jumping Pull-Ups on bar (last 6 rounds from box).

This scaling  did at roughly 90% of body weight for 3's, 60% body weight for 5's and Jumping Pull-ups for the Kips

7.28.12

WOD: (Big Dawg) Place a target 12" above highest reach. 4 rounds for time: 30 Jump and Touch Target, 20x 185-lb. Deadlifts, 10x Hand-Stand Push-ups

I Did: 22:55 of Jump and Reach the ceiling at the gym, 20x 185-lb. deadlifts, 10x Press w/ 40-lb. DBs

7.26.12

WOD: 21 135-185# Back Squats 42 Sit-Ups
15 Back Squats, 30 Sit-Ups
9 Back Squats, 18 Sit-Ups

I Did: 12:48 with 135# Back Squats

7.25.12 A ("Ship") & B

Make-up for missing last night:

(A)  WOD: "Ship": Nine rounds for time of: 7x 95-lb. Squat Cleans, and 8x Burpee-Box-Jumps to 24" Box

I Did: 20:38 5 rounds + Burpee Box-Jumps (called it for time because I was on my lunch hour) of: 95-lb. Squat Cleans (keep working on getting full depth on the squat clean) and Burpee-Box-Jumps to a Bench.

(B) WOD: Push Press 2-2-2-2-2-2-2

I Did: 95 - 105 - 115 - 125 (tie PR) - 135 (new PR) - 145 Fail - 145 Fail

New PR!

7.22.12

Pack

10 Overhead squats (65-85/ 35-45 lbs)

10 Box jump overs (24” / 20” box)

10 Thrusters, (65-75 / 35-45 lbs)

10 Power cleans (95-115 / 55-75 lbs) 

10 Toes to bar

10 Burpee pull ups

10 Toes to bar

10 Power cleans (95-115 / 55-75 lbs) 

10 Thrusters, (65-75 / 35-45 lbs)

10 Box jump overs (24” / 20” box)

10 Overhead squats (65-85/ 35-45 lbs

I Did:  20:59
65-lb. Front Squats instead of Overhead
Box Jumps to Bench
75-lb. Thrusters
115-lb. Power Cleans.
Toes to Bar
Burpee  Jump Pull-Ups
Toes to Bar
115-lb. Power Cleans
75-lb. Thrusters
Box Jumps to Bench
75-lb. Front Squats

7.21.12

WOD: Front Squats 2-2-2-2-2-2

I Did: 95 - 105 - 115 - 125 (tied PR) - 135 (new PR) - 145 (close by no cigar/rep for depth)

7.20.12

WOD: For Time: Sit-Ups, 30; 155# Dead Lifts, 30; Double-Unders 30; 65# Overhead Squats, 30; Pull-Ups, 30.

I Did: 16:18 of Sit-Ups; 155# Dead Lifts; 30 Hops back and forth over a dumb bell; 30 Front Squats with 55 lbs., 30 Pull-Ups with 35.5# Assist.

So had to scale the Overheads to front squats and scale the weight, had to sub the hops for the double-unders, and assist on the pull-ups. The Brand-X site had good info on NOT doing negatives on the pull-offs and don't do GHD's if have not been doing them in the WODs because of the risk of rhabdo.

7.18.12 "Fran"

WOD: "Fran" 3 rounds: 21-15-9 for time of 95-lb. Thrusters and Pull-Ups

I Did: 18:02 using 95-lb. Thrusters (Yay!) and because I thought that was going to fry my shoulders too much, instead of jumping pull-ups I did 27-lb. Assisted Pull-ups.

7.17.12 "Isabelle"

WOD: "Isabelle" 135-lb. Snatch, 30 reps

I Did: 3:47 -- 30 reps with only 65-lbs.

I warmed up and did 45-lbs several times easily, put 95 on the bar and struggled to complete two reps. Dejectedly I went down to 65 lbs and did 3 sets of 10 for total of 30 with a short break to complete the last 3 reps. I am definitely not very good at snatches and just wasn't "feeling it" tonight. Feel like I did OK form with this light weight. In fact I was jumping all the way off the floor pushing it up from my hips, and now can work on pushing myself under the bar better.

7.16.12 "Elizabeth"

WOD:  (W/O Scaling): “Elizabeth”

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

I Did: 

19:26 with 120-lb. Cleans and 10- to 18.5# of bar dips (equal number as WOD)

I think this was my first "Elizabeth"

7.14.12

WOD: (Pack-Porch-ish): 135-lb. Clean and Jerk, 10 reps; sprint 100 yards; 15-foot rope ascents, 7 reps; sprint 100 yards; 135-lb. Clean and Jerk, 1 rep.

I Did: 8:17 of 115-lb. Clean and Jerks, ran around the building (about 150 yards); 7x 5-rep rope pull-downs with 130-lbs; run, C&J

7.13.12

WOD: (Big Dawg): 3 rounds for time of: 75-85-lb. Split Snatches alternating legs, 8 reps; 3 Bar Muscle-Ups (or progressions 2-to-1); run 400 meters.

I Did: 18:32 of 75-lb Split Snatches; 6 jumping pull-ups (first time for a WOD) with 6 dips (27-lb. assist); and run .25 mile on treadmill.

7.12.12

WOD: Starting at 245 (or scaled for weight), complete one clean every 30 seconds, increasing each lift by 10 pounds. When unable to complete the weight, do as many deadlifts of that weight as possible in 30 seconds for one point each.

I Did: 135 (tied PR) + 11 of 145-lb. Deadlifts.

Almost got the 145 but couldn't get under it enough.
I Did: 95 - 105 - 115 - 125 - 135 - 145 fail - 145 fail (both within 30 seconds) + 11 Deadlifts of 145

7.10.12

WOD (Big Dawg): For time: 100 Squats/4 Rope Climbs; 75 Squats/3 Rope Climbs; 50 Squats/2 Rope Climbs; 25 Squats/1 Rope  Climb

I Did: 18:32 subbing 5x Push Presses w/ 35-lb. Dumbbells for each Rope Climb. (100/20; 75/15; 50/10; 25/5)

7.9.12 "Linda"

WOD: "Linda" 10-9-8-7-6-5-4-3-2-1 of 1-1/2 body weight deadlifts; body weight bench presses; 3/4 body weight cleans (scale to fit)

I Did: 43:15 with 225-lb. Deadlifts (hardest and took the longest); 120-lb. Bench Presses; 120-lb. Cleans.

Tough tough tough on the deadliest. could had done more on the bench presses and the cleans were about right.

7.8.12

WOD (Big Dawg): Run 400m, rest 90 seconds. 8 Rounds for time, don't count the 8th rest period.

I Did: 27:02
Ran on the Northeast Track.
1:58 - 2:00 - 2:06 - 2:07 - 2:07 - 2:13 - 2:? - 2:05 (some of those must not be right because they don't add up to 16:32 (w/ 10:30 in rest breaks). But my watch says 27:02 for sure and I kept tallied each round by moving my keys on a thing on the track

Previous time doing this WOD was: 36:55  (I don't know why it would have been so slow) so this is a huge improvement!

7.6.12 FIRST TIME AS RX -- BIG DAWG!!

Didn't realize it until after I did the WOD, but did this as RX'd. Went to the gym and while warming up, did a toes-to-bar. To my surprise -- I could do one! Then used my home made med ball for the wall ball shots! This feels GOOD!

WOD: For time:

50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar

I Did: 30:13

7.5.12

WOD: Overhead Squats: 5-3-3-3-1-1-1-1-1

I Did: (I HATE those God-awful Overhead Squats!!!)
5x 45 -- working on depth, back was tight
3x 45 -- depth and not letting weight go forward
3x 45
3x 45
1x 55 -- missed proper depth
1x 55 -- missed proper depth
1x 55 -- down to white ball
1x 55 -- to ball, lost the weight forward -- fail
1x 55 -- barely touched the white ball ----- keep working with these weights on OHSquat and get better at it.
It helps to keep the weight way back in my fingers, head up high looking toward ceiling, feet wide and focus on heels, heels, heels. And use the White ball for a depth tester.
-- In between reps of squats I did bent-arm hangs on the pull-up bar. Could hang 5-10 seconds but not with chin to bar, was down somewhat from that. When I let go at the end of each rep it just killed my forearms - felt like the bones were going to bust!!!

7.4.12 "Tumilson"

WOD: "Tumilson" Hero WOD:
8 rounds for time of: Run 200 yards; 11x Burpee Deadlifts with  50-lb. DB's

I Did: 34:15 (included a little time talking to Mike Kuzma)

What a great/fun workout!

7.2.12

WOD: 40 Burpees; 35 Sit-Ups; 30 1-pood Kettlebell Swings; 25 Pull-Ups; 20 Handstand Pushups

I Did: 16:30
All of the above, used a 35-lb. Dumbbell for the Kettlebell, used 39.5-lbs. Assistance on the Pull-ups and the Handstand Pushups only had about 1 inch of vertical movement -- but that's the first time I even attempted the push-up part and do not have a spotter.

7.1.12 "Nasty Girls"

WOD: "Nasty Girls": 3 rounds for time of: 50 Squats; 10 Muscle-Ups (progressions); 10 Hang Power Cleans 95-lbs.

I Did: 18:45 of: 50 Squats; 2-Pull-ups followed by 2-Full Dips to complete 10 of each; 10 Hang Power Cleans 95-lbs.

First DIY Hammock

Worked on my first DIY camping hammock today.
Fabric: Nylon Taffeta for one layer, 1.1 oz. Nylon Ripstop for inner layer. (Rockywoods.com $3.99/yard x3 yards 3 = $24.00)
Rope: 3/8" x 50' Highland Saxon Polypropylene Rope (600 lb. load, wt. of 50' rope = 12 oz.) ($9.99), 2 "C"-Clamps (closable kind from hardware section) (Walmart)
Note: Moose's Tooth has Tubular Webbing with 4,000 lb. breaking strength for climbers. Online this sells for 36 cents/foot.

Construction: Double Fisherman's Knot to make loops out of the rope (two long loops to go around the tree, two short loops to attach to the hammock). Double Sheet Bend (plus double links of rope) to attach the hammock. Look  "How to Tie a Knot" on internet. No whipping needed, no hem/channel needed for this knot. Prusik Knot on the C-Clamp (both loops of rope attach to the C-clamp with Pruski's). Cut the fabric to 50" x 109" on the ping pong table using a 6 ft aluminum ruler for straight edge and c-clamps to hold it in place while cutting with a soldering iron.

So far, very happy with the way the rigging turned out. The whole suspension only weighs 12 oz.
The two sheets of fabric (before cutting them to size) w
eigh about 14 oz.

I would like to add a bug net at some time. Check Lincoln Tent and Awning to see if they have No-Seeum mesh. Otherwise Joann's Fabric has black, dark green, brown Nylon Tulle for $1.99/yard (60 inches wide).

I think I would like to hem each edge of the two sheets. Then Sandwich bug net between two layers and so all 3 together as a sandwich along one side. Use some replacement tent Shock Cord for a ridge line and attach to the C-Clamps with carabiners. Not sure how to affix the other side of the net to keep the bugs out. If I ever sow the two sheets together, leave room to slide my sleeping pad between them. I might be able to use my old Kelty Tent Fly for a rain fly for the hammock. Otherwise maybe check garage sales for old tents cheap and use the fly? Or get some sylnylon for the fly. I could wrap a loop of velcro around each end were the bug net comes together to close the ends.

6.29.12

WOD: Cindy Variation: AMRAP 12:00 minutes of: 12x 95-lb. Push Press; 12 Pull-Ups; 12 Pistols

I Did: 3 Rounds + Presses and Pull-ups
I decreased my assist on the pull-ups 5 lbs. to 39.5 lbs.
For the Pistols I did cross-legged pistols and used the I-Beam in the gym for balance/support

6.28.12

WOD: Back Squats 1-1-1-1-1-1-1

I Did: (CRAPPY!!!!)
185 - 185 - 195 - 135x3 - 155x3 - 155x2 - 155x3

On the heavier lifts I just couldn't get down as deep into the squat as I should.
I really wanted to PR tonight and have been looking forward to this workout. But it just didn't go that way.
So instead, I lightened up the weights and worked on form and proper depth (ass-to-grass). Still didn't do great at these.
My back squats seem to be going be getting worse instead of better!

6.26.12 "SQT"

WOD: “SQT”

Three rounds for time of:
65 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

I Did: 7:36 (at Tabitha 4LifeQuest)

70-lb Ground to Overhead (35-lb. Dumbbells)

200 Yard Shuttle run around the track

6.25.12 "Strange"

Hero WOD: 8 Rounds for time of: Run 400m, 11 20-30-lb Weighted Pull-Ups, 11 Lunge Steps with 20-30 lb. Dumbbells, 11 Thrusters with 20-30 lb. Dumbbells.

I Did:
Self-imposed a 40-minute limit because I wanted to be able to work out tomorrow rather than have a rest day -- and because this is a BEAST of a workout.
Completed 5 rounds in 39:16 of:
Run 1/4 mile (treadmill)
11 Pull-ups (44-lbs. Assist)
11 Walking Lunge Steps with two 25-lb. Dumbbells
11 Thrusters with two 25-lb. Dumbbells
--- Killer workout.

6.23.12

WOD: Three rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24” box

I Did: 14:31

Knees to armpits (often touching toes between each rep)

Handstand against the wall, hold for 20 seconds (first time doing this, working toward getting a handstand pushup eventually)

Box Jumps to bench (about 15"??)

6.22.12

WOD: Bench Press: 5-5-5-5-5

I did: 135 - 135 - 135 - 145 - 145
No Spotter. Took a hint from video demo on CF where guy said instead of starting low and working up, start fairly near max weight and do that repetitively. That increases the maximum weight (in total pounds) lifted over the workout.  = 135 x 15 = 2025 and 145 x 10 = 1450 for Total 3,475 lbs.

6.21.12

WOD: For Time: 21-15-9 of 185-lb. Deadlifts and 75-lb. Thrusters.

I Did: 16:24
Not enough bars available so for the Thrusters I did 35-lb. Dumbbell Thrusters.

The Thrusters were the hardest part. The deadliest were relatively easy. Biggest hold back was heart and breath.

6.20.12 "Nick"

WOD: "Nick" (new hero WOD); 7 rounds for time of 30 lb. Dumbbell Squat Cleans 10 reps and six hand-stand Push-ups

I Did: 17:28: with the Hand-Stand Pushups with feet on back extension machine. On the first 3 rounds I messed-up the instructions and did 7 DB squat cleans so I did an extra set of 9 to make up for them at the end. Heart was POUNDING on this one.

6.16.12

WOD: For time. Seven rounds each of: 15 Push-Ups; Run 60 yards; Rest 60 seconds.

I Did: 11:06

6.15.12 "Amanda"

WOD: “Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up (or Progressions with 2-to-1 if Progressions)
95 pound Squat snatch

I Did:  14:19

44-lb. Assisted Pull-ups and Dips, 2 for each one prescribed (two pull-up, two dips = 1 muscle-up)

95-lb. Power Clean with a Front Squat added (each two movements = 1 Squat Clean

(I can't do Squat Snatches because I cannot do Overhead Squats because of flexibility and shoulder issues)

6.12.12

WOD: For Time: Run 1600m; 100 double-unders; 40 Burpees; Run 800m; 75 double-unders; 25 Burpees; Run 400m; 50 double-unders; 15 Burpees

I Did: (Approx 38 minutes -- no watch and I was out on the Murdock Trail):
Run 1 mile (From East end to the bench and back); 100 tuck jumps (Knees to waist height); 40 Burpees (to park bench); Run 1/2 mile (to the bench); 75 Tuck Jumps; 25 Burpees; Run 1/4 mile (Approx., toward the other bench); 50 tuck jumps; 15 Burpees

Before hand I really didn't think I could complete this whole workout (even scaling the scaling the way I do). But I DID IT! Am very sore and will be more so tomorrow. But it's a rest day tomorrow and I'll be good. (fingers crossed)

6.11.12

WOD:                                         I Did:
Rope Ascents x5                         5 Pull-Downs on Lat Machine w/ 110 lbs x5
Clean & Jerk 95 lbs. x5               RX
Rope Ascents x4                         5 Pull-Downs on Lat Machine w/ 110 lbs x4
Clean & Jerk 105 lbs. x4             RX
Rope Ascents x3                         5 Pull-Downs on Lat Machine w/ 110 lbs x3
Clean & Jerk 115 lbs. x3             RX -- Match PR for Clean
Rope Ascents x2                         5 Pull-Downs on Lat Machine w/ 110 lbs x2
Clean & Jerk 125 lbs. x2             RX -- New PR for Clean, New PR for Jerk
Rope Ascents x1                         5 Pull-Downs on Lat Machine w/ 110 lbs x1
Clean & Jerk 135 lbs. x1             RX -- Second Try (after the clock had stopped.
                                                    Couldn't quite lock out with the clock running)

6.10.12 "Cindy"

WOD: AMRAP in 12 minutes of: 5 Pull-ups; 10 Push-Ups; 15 Squats

I Did: 7 Rounds + 5 Squats (nearly 8 rounds)

Pull-ups: 44-lb. assist
Push-ups: Chest to Floor

New PR

6.8.10 "CrossFit for Hope"

WOD: Continuously running 1:00: Burpees; 55 lb. Power Snatch; 20" Box Jumps; 55 lb. Thrusters; Pull-ups. Rest one minute. Repeats 2 more times.

I did: 50-50-49
Burpees to bench
44 lb Assist on Pullups
Box Jump to bench.

6.7.12

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

I Did: Front Squats 95 - 105 - 115 (Matches PR for 3) - 125 (New PR) - 115

Getting better at racking on shoulders against my neck, still fight some to keep the weight from going out front, especially as the weights get heavier. Overall getting better at these -- and a new PR (again!)

6.6.12 "Michael"

WOD: 3 rounds for time of: Run 800m; 35 Back Extensions; 35 Sit-Ups

I Did: 27:36 of Run 1/2 mile (treadmill); 35 Back Extensions; 35 Sit-Ups

PR'd by about 5 minutes

6.4.12

WOD: 21-15-9: Hang Squat Cleans w/ 35 lb. Dumbbells; Handstand Push-up Progressions

I Did: 15:12 of Hang Squat Cleans w/ 35 lb. Dumbbells; and Handstand Progressions (Feet on back extension machine)

6.3.12 "Nancy"

WOD: "Nancy" 5 rounds for time of: Run 400m, Overhead Squats 75 lbs x15 reps.

I Did: 20:10 of 1/4 mile runs on treadmill and Overhead Squats with the weighted bar (not the barbell).

I still can't do overhead squats. I can't keep the bar over or behind my head and squat. So that's either shoulder or thoracic mobility or both. Don't know if I'll ever be able to do one.

PR

6.2.12 + PALEO NOTE

WOD: Pull-Up Ladder: Each minute on the minute do 1 pull-up, second minute 2 pull-ups, etc. until unable to complete. May use as many rounds during the minute as needed.

I Did: 44-lb. assist: 9 rounds plus 6 pull-ups. (Total 51).

Last time I did this I used (I think) 72-lbs assist and did 10 rounds plus 6. Today was a big improvement because of the lesser assistance needed.

On 5/20/12 (Monday) I started trying to follow the Paleo Diet, after reading THE PALEO ANSWER and now reading THE PALEO DIET COOKBOOK. So far I have lost about 8 pounds (less than 2 weeks), have increased energy, less tiredness, not tired after eating meals. It's not easy to follow PALEO but seems to be going well. Dr. Dionisopoulos/nutritionist said it was ok, but cautioned me not to completely exclude any food groups (like dairy, grains, or legumes). So far I have extremely limited those items. I feel about this diet because every 6 months I have a cholesterol check anyway, so that is a built in safety measure.

6.1.12 "CrossFit Total"

WOD: Back Squat 1 Rep; Shoulder Press 1 Rep; Deadlift 1 Rep.

I Did:
Back Squat: 225 (fail); 225 (fail); 210 (no rep, not enough depth).
*** No spotter, plus I miss-added the weights and started with 225 which I thought was 185. On the 210 I just couldn't get deep enough in the squat to call it a good rep *****

Shoulder Press (strict): 105; 115 (match PR); 120 (fail); 120 (fail)

Deadlift: 245; 265 (PR); 275 (fail)

5.31.12

WOD: Run 5k

I Did: 36:17 by running two minutes, walking one.

Previous in November I failed to even make the 3 miles, so I guess this is an improvement, although it doesn't feel like it compared to where I used to be.

5.29.12

WOD: 21-15-9 rounds of 75-lb. Front Squats; Burpees; Pull-Ups

I Did: 19:47 of 75-lb. Front Squats; Burpees (to bench); Pull-Ups (44-lb. Assist)

5.27.12

WOD: Five rounds for time of:
15 foot Rope climb, 1 ascent or 3 Beginner rope climbs
5 Handstand push-ups
10 One-legged squats

I Did: 15:19: (Scaled Further, close to "Puppies"): 10 Rope Pull-Downs on Macine with 110 lbs.; 5 Handstand Push-up Progressions (Shins on Back Extension Machine); 10 One-legged Squats (on the Smith Machine for suppose/assist)

5.26.12

WOD:  Clean 3-3-3-3-3-3-3

I Did:
*** Working on getting UNDER the bar in full squat and shoulder rack and then rising ****
1. 45: form and warm up. (Need to rack on shoulders, not wrists out front)
2. 65: form, slow. (Still racking on wrists, need to wok on getting to shoulders)
3. 95: form, not fluid. (Thinking, "Pull" - "Rack" - "Squat")
4. 95: broken form
5. 95: lost last one out front
6. 95: faster, better. (Still forward and not full squats. Narrowed grip and that helped. Need to work on explosiveness to make entire movement more fluid)
7. 95: faster, narrower grip, more explosive. (Was more fluid, but not full squat, didn't rack entirely correctly on shoulders)

5.25.12

WOD: 5 Rounds for Time: 25 45-65-lb. Push-Presses. 50 Double-Unders or 100 Single-Skips.

I Did: 21:28 of 65-lb. Push-Presses. 100 Single Skips.

5.23.12

WOD: Complete as many rounds as possible in 20 minutes of: 3 Chest to bar Pull-ups; 3 Ring dips; 15 Squats


I Did: (Misread the WOD): 8 complete rounds of 5 Pull-ups w/ 44-lb. assist; 5 P-bar dips w/ 44-lb. assist; 15 Squats

5.22.12 "Helen"

WOD: "Helen": 3 rounds for time of: Run 400 meters; 21 Kettlebell Swings with 35-45 lbs.; 12 Pull-Ups.

I Did: 19:24 of 3 rounds of Run .25 miles, 21 KB Swings with 35 lb. Dumbbell, 12 Pull-ups with 44-lb. assist.

On 7/23/11 I did "Helen" in 23:00 doing the KB with a 45-lb. Plate and the Pull-ups with 66-Assist. That's a lot of improvement today!!!

5.18.12

Carolyn and I hiked in Eldorado Canyon State Park outside Eldorado Spring, CO (20 minutes from Marc and Terrianne). We did the Rattlesnake Gulch and part of the Fowler and the road to the trail head. Roughly 3 miles with 1,000 ft of elevation gain. Beautiful view, beautiful walk.

5.17.12 In Boulder

Made-up WOD: 3 rounds of: Run the drive way 5 times; 40 squats; 30 sit-ups; 20 push-ups; 10 pull-ups.

I Did: 2 rounds in 23:00 of running the driveway t times, 40 squats; 30 sit-ups; 20-push-ups; 10 hand-stand pushups with feet on the tree trunk in the yard.

5.14.12

WOD: Overhead Squats: 1-1-1-1-1-1-1

I Did: Still working on opening up my back so basically just messed around and did some squats to no weights against a wall and hands over head. Even just with an empty bar I can only get 1/2 down into the squat and then just lock up. So I went to Walmart and got myself a foam roller to start working on massaging out some of the kinks and increasing flexibility.

5.13.12 "Jag 28" (Back Hurts x1 week)

Last Saturday I hurt my back pretty badly, Sunday and Monday could not even stand up straight. Was locking up and then just pinching, and now only pinching when I'm in bed and try to change position. Thought I could try a work out today, so I scaled it to "Puppies" and did my best. Couldn't run fast because of my back, not as bad at 6.1 speed and walking so did that on the runs.


WOD: Run 400 meters
28 Kettlebell swings, 10-20 pounds
28 Pull-ups beginner or assisted
28 Kettlebell clean and jerk, 10-20 pounds each
28 Pull-ups beginner or assisted
Run 400 meters

I Did: (Didn't get my stopwatch started so I don't know the time): Run/Walk .25 mi, KB Swings with 20 lb. dumbbell, first 14 pull-ups with 44-lb. assist then moved it to 52.5-lb. assist (didn't feel very strong today), KB C&J with 2x 20 pound dumbbells, 28 pull-ups 52.5-lb. assist (broken into 3's and 2's); walk then jog (6.0) .25 mile.

Really breathing hard, sweating up a storm, back hurt but didn't feel like I increased the pain.

5.5.12 "The Chief"

WOD:  Max rounds in 3 minutes of: 95-lb. Power cleans, 3 reps; 6 Push-ups; 9 Squats. Rest 1 minute. Repeat fora  total of 5 cycles. Post rounds completed for each of the cycles.

I Did: (in rounds) 3 - 3 - 3 - 2+3 Cleans - 3
Took 2 minutes rest between cycle 4 and 5.
Fun workout. Tough workout.

5.3.12

WOD: Shoulder Press 5-5-5-5-5

I Did: 95-105-110-100-95

ONE YEAR ANNIVERSARY

In the first year of CrossFitting, I have 150 blog posts of workouts (so maybe a couple less for other kinds of posts, maybe a couple more for workouts I didn't record -- so am using the number of posts as a guide).

I can do better in the next year.
First year average: 365/150 = 1 workout every 2.433 days.
If I was "perfect" with CrossFit (3 days on, 1 day off) that would equal 273.75 workouts in 365 days or average of 1 workout every 1.333 days. I don't plan on doing that much, but is the "gold standard" to work towards and shows how far I have to go.

During this year I've gained quite a bit of strength (unknown how much muscle). From comments people are making and of my own goal, will focus more on the weight loss this year, while keeping up the strength training. Try to lose weight while maintaining muscle, if not gaining more.

5.2.12 "Manion"

WOD: Five rounds for time of:

Run 400 meters
95 pound Back squat, 29 reps

I Did: 39:53 (including about 2 minutes of chatting, so maybe 37:53??) RX'd for Pack

Continually need to work on getting proper depth on the squats.

5.1.12

WOD: For time:

Row 2000 meters
50 One-legged squats, alternating
95 pound Hang clean, 30 reps

I Did: 31:17: 200 SDHP w/ 45 lb. bar, 50 one-legged squats (using barbell on rack for support--cannot do one legged squats without support at this point); 30x 95-lb Hand Cleans.

Painful, tough, LONG WOD! I completed the 200 SDHP in 14:45, down from 19:00 last time!

4.30.12 "Diane"

WOD: For Time: 21-15-9: 185 pound Deadlift; Barrier Handstand push-ups or bridged on feet


I Did: 13:50 fo 185-lb. Deadlifts and Handstand Push-ups (knees on machine)


Trimmed 1:10 off previous "Diane". yay.

4.25.12 "J.J."

WOD: 
"J.J.": For time:
115 pound Squat clean, 1 rep
10 handstand push-ups
115 pound Squat clean, 2 reps
9 handstand push-ups
115 pound Squat clean, 3 reps
8 handstand push-ups
115 pound Squat clean, 4 reps
7 handstand push-ups
115 pound Squat clean, 5 reps
6 handstand push-ups
115 pound Squat clean, 6 reps
5 handstand push-ups
115 pound Squat clean, 7 reps
4 handstand push-ups
115 pound Squat clean, 8 reps
3 handstand push-ups
115 pound Squat clean, 9 reps
2 handstand push-ups
115 pound Squat clean, 10 reps
1 handstand push-up

I Did: in 28:44: Cleans/Power Cleans because I can't currently squat clean 115. Handstand Pushups with feet on bench. Want to work on the Handstand Push-ups sometime when I get a spotter.

4.24.12

WOD: Bench Press 3-3-3-3-3

I Did: 95-115-135-145-150

PR -- sort of -- previous best was 150-lbs. 2 reps. Did 3 reps fairly easy. If I remember correctly the 150-lbx2 prior to this was not very good and might have had a bit of spotter help.

4.23.12

WOD: Tabata Two Exercises: 8 rounds of: 20 seconds Muscle-Ups, 10 seconds rest, 20 seconds 95-lb. Clean-and-Jerks

I Did: 44-lb. Assist Pull-up followed by deep dips (starting low and pushing up like the second-half of a muscle-up); and 95-lb. Clean and Jerks. Completed 16 MU and 17 CJ. Went a little over (9:14) because I couldn't keep track of the seconds very well on my watch and I may have done 9 rounds. I lost track.

4.21.12

WOD: Back Squats 2-2-2-2-2-2-2-2-2-2

I Did: 95 - 135 - 155 - 175 - 185 (Fail, not enough depth but pretty low) - 135 - 135 - 135 (working on getting down quick and driving back up) - 135 - 95

4.20.12

WOD: AMRAP 12:00 minutes: 15-foot rope climb, 1 ascent; 15 Push-ups.

I Did: Completed 4-1/2 rounds (4 rounds + 15 SDHPs) of 15 SDHPs w/ 45-lb. plate, 15 Pushups.
(No rope to climb)

4.19.12

WOD: Run 400 meters, 15x 95-lb. Thrusters, 15x Pull-ups. Run 300 meters, 12x 95-lb Thrusters, 12x Pull-ups. Run 200 meters, 9x 95-lb. Thrusters, 9x Pull-ups.

I Did: 27:03. Run .25 miles, 15x 95-lb. Thrusters, 15x Pull-ups (52.5-lb. Assist); Run .18 miles, 12 thrusters, 12 pull-ups, Run .13 miles, 9 thrusters, 9 pull-ups.

4.17.12

WOD: Deadlift 1-1-1-1-1-1-1

I Did: 225 - 245 - 265 (tied PR) - 275 (fail) - 275 (fail) - 275 (fail) - 225 - 225

4.16.12

WOD: Run 800 meters. Seven rounds of 7 Handstand Pushups, 7 Single-leg Squats. Run 800 meters.

I Did: 23:04 Run 1/2 mile. Seven rounds of 7 Handstand Pushups (feet on bench); 7 Squats (can't do a single-leg squat). Run 1/2 mile.

Legs are SHOT!

TOUGH workout.

4.15.12

WOD: 10-9-8-7-6-5-4-3-2-1 for time of: Pull-Ups, 20" Box Jumps and Sit-Ups

I Did: 26:45 of 52.5-lb. Assist Pull-Ups, 14" Bench Jumps and Sit-Ups (feet weighted)

(After 20 days without a work-out)

3.25.12 "Diane"

WOD (scaled): Diane: 21-15-9 of 185-lb. Deadlifts; Hand-Stand Push-Ups

I Did: 15:00 of 185-lb. Deadlifts and Modified Hand-Stand Push-Ups (Toes on Bench, knees bent)

THIS IS 4:22 IMPROVEMENT OVER PREVIOUS BESTS WODS!!!

3.24.12

WOD: Progressions (ex: 3-6-9-12-etc) in 7 minutes of 100-lb Thrusters and Chest-to-Bar Pull-Ups

I Did: 3-6 +6 Thrusters of:
100-lb. Thrusters
Chest-to-Bar Pull-ups with 52.5-lb. assistance

Measurements 3/18/12

Measurements (3/18/12 / 7/2/11 / 5/7/11)

Wt: 239.6 / 235 / 226.4

Measurements: 

Neck: 15.5" / 15.785 / 15.125

Rt Bicep: 15.5" / 14.875 / 14.5

Rt Forearm: 11.875" / 11.875 / 11.75

Chest (Nipples) Expanded: 49.75" / 49.5 / 48"

Belly (Navel) Sucked-In: 44.5" / 43.5 / 41.5"

Mid-Thigh: 22.125" / 22.5 / 21.25

Mid-Calf: 15" / 15.25 / 15"

3.18/12 "Jerry"

WOD: For Time: Run 1 mile; Row 2k, Run 1 mile

I Did: 43:08: Run 1 mile; 200 Sumo-Deadlift-High-Pulls; Run 1 mile

First mile: 6.4 mph pace
SDHF broken into 13-12's for 25, starting each minute. This took me roughly 19 minutes to complete.
Last mile: Run-walk mixtures as much as I could do. It took about 12 minutes to complete.
Nasty, nasty, nasty work out. Felt exhausted afterward.

3.17.12 "J.T."

WOD: 21-15-9 of Handstand Push-Up Progressions; Bar Dips; Push-Ups

I Did: 22:18 of
Handstand Push-ups with Feet on bench, knees bent hanging below bench, head to the ground
Bar Dips with 32.5-lb. assist
Push-ups with hands off the ground each rep.

For Warm-up I ran 1.5 + in order to do the Vo2 Max test from (time: 12:40) http://www.motortrend.com/cars/2002/chevrolet/impala/ls_sedan/1012/specifications/

Estimated VO2 max is 42 which only puts me at the top of the "Good" category for my age range. Would like to up that some.

3.16.12 "Michael"

WOD: 3 rounds for time of: Run 800 meters; 35 Back Extensions; 35 Sit-ups

I Did: 32:17 of Run 1/2 mile (on treadmill); 35 Back Extensions; 35  Sit-ups

Back Extensions: Done on machine keeping lumbar arch and just pivoting at the hips as instructed.
Sit-Ups done on mat with a rolled mat under lumbar, feet anchored by dumbbells, touch hands above heads and to barbells with each sit-up as instructed.

3.14.12 "DT"

WOD: 5 rounds for time of: 95-115 lb. Deadlifts, 12 reps; 95-115 lb. Hang Cleans 9 reps; 95-115 lb. Push Jerk 6 reps

I Did: 5 rounds in 22:18 of: 12x 95-lb. Deadlifts; 9x 95-lb. Hang Cleans; 6x 95-lb. Push Jerks

280 kcal Warm-up running.

I started with 115 lb and did the 12 deadliest ok. When I got to the Hang Cleans I couldn't do those well with the 115 lbs. The weights were going all over the place. So after 4 I dropped it to 95 lbs. and finished the workout.

3.12.12

WOD: AMRAP 18:00: 15x 20" Box Jumps; 12x 95-lb. Push Press; 9 Toes-to-Bars

I Did: 4 Rounds + 15 Jumps of
Box Jumps to Bench; 95-lb Push press; 9 Knees-to-Elbows

FIRST TIME: I was able to do Knees-to-Elbows -- so I feel pretty good about that. Tough Workout (as always).

Warm-up 250 Kcal Run
No Cool-Down -- in a hurry to get home and cook supper for the fan

3.11.12

WOD: 5 rounds for time of:  Dumbbell Squat Clean Trusters, 35 lb. DB; 10 Pull-Ups.

I Did: 5 rounds in 16:50: 7x 35-lb. Dumbbell Squat Clean Thrusters and 10 61-lb Assist Pullups

Warm: 175 Run
Cardio: 225 Elliptical
Cool: 15 Treadmill

3.10.12 "Klepto"

WOD: 4 rounds for time: 27 Box Jumps (20" Box); 20 Burpees; 11 Squat Cleans (95 lbs.)

I Did: 4 rounds: 37:00; 27 Box Jumps (to bench); 20 Burpees (to bench); 11 Power Cleans (95 lbs.)
250 kcal treadmill warm
150 kcal elliptical cool

3.4.12

WOD: AMRAP 10 minutes of: 2x135# Clean and Jerk; 1x 15-foot rope climb

I Did: 5 rounds + 2 C&J with 115-lb. Clean and Jerk; 5 Knees-to-Elbows and 5 Squats

ADDED 250 KCAL WARM & COOLS NOW

However, these end up being more like "MetCons" than traditional warm and cool.

3.3.12

WOD: Back Squats 5-5-5-5-5

I Did: All reps with 135 lbs.
First Round not great depth, slow going down
Second Round: little quicker going down and better depth, felt better
Third Round: good depth, fair speed, thought about trying more weight on the next round but wanted to make sure to get this lift into good shape, so stuck with a literal weight today.
Fourth Round: good depth, focus on keeping the bar gong directly vertical over the balls of my feet and using more hip snap to get the bar back up.
Fifth Round: focus on getting better hipsnap.

3.2.12

WOD:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

I Did: 36 reps

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
95 pound Snatch, 6 reps

2.29.12 (Leap Day!)

WOD: For time:
15 Handstand push-ups (25 HSPU progressions)
35 Toes-to-bar
Run 800 meters
75 pound Push press, 50 reps
100 Double-unders

(Lots of stuff I can't do yet on this WOD, so:)

I Did:  27:42

25 Handstand progressions (Feet on bench)
35 Knees to Chest
Run 1/2 mile
75 pound Push press, 50 reps
100 Tuck Jumps

2.28.12

WOD: Weighted Pull-Ups: 1-1-1-1-1-1-1

I Did: Assisted Pull-Ups:  44 (Best--the first time I tried) - 35.5 - 29 (32 was previous PR on 7/8/11) - 24.5 - 20.5 (fail/front grip) -  20.5 (fail/back grip) - 22.5 (fail/front grip) - 22.5 (fail/back grip)

So my new PR is 24.5 which is almost 8 pounds better than previous!
My weight this morning was 241 so Really that means I can Pull-up 216. pounds.

2.27.12

WOD: Three rounds for time of: 300m Row; 20 Wallballs w/ 20-lb. Ball; 10 Pull-Ups.

I Did: 23:58: 30 Sumo Deadlift High Pulls (95 lbs. first round, 45 next two); 20 Wallballs with 24-lb. ball; 10 Pull-Ups with 61 lb. assist

150 kcal warm up on elliptical and 100 kcal cool-down

2.22.12 "CrossFit Total"

WOD: 1x Back Squat; 1x Shoulder Press; 1x Deadlift

I Did:
Back Squat: 205 (matched PR and got a little better depth than last time)
Shoulder Press: 115 (5 lbs. less than last time but this was STRICT press, no legs/ankles at all)
Deadlift: 250 (PR)

Total is 5 lbs. down from last time. Main trouble with the Back Squat I believe is flexibility --> Keeping my scapula over the balls of my feet (the weight wants to keep coming forward). Disappointed to be 5 lbs down from last CrossFit Total, but I should be because I did these more like they are supposed to be done. Need to watch form, not weight totals, and keep working on that. Need to improve flexibility.

2.20.12

WOD: 

Five rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

I Did: 28:34

15 Rope Pull-Downs, 90 lbs. alternating hands

10 Wallball shots, 24 pound ball
15 Kettlebell swings, 50 lb. Dumbbell
20 Tuck Jumps, knees to 90 degree angle with hips

2.20.12

WOD: 

Five rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

I Did: 28:34

15 Rope Pull-Downs, 90 lbs. alternating hands

10 Wallball shots, 24 pound ball
15 Kettlebell swings, 50 lb. Dumbbell
20 Tuck Jumps, knees to 90 degree angle with hips

2.19.12

WOD: 21-15-9; 95-lb Power Clean; 95-lb Thrusters

I Did: 36:17
Power Cleans started out with 10 reps, then 5 and 5; then 8 and 7, then 5 and 4.
Thrusters we in reps of 3-4. Very difficult. Hard getting to proper depth in the squat part, and difficulty keeping the weight back and not out in front of me. Had to focus on keeping the bar up against my neck in the square portion.

Dr. Dionisopoulos said that at the rate I work out, I'm basically giving my self a stress test each day. I need to back off some to avoid stressing my heart too much. So today I still went hard, but did take more breaks and a little longer breaks to get my heart rate back down. Warmed and Cooled with 100 kcal on the elliptical. Very, very stiff tonight.

2.18.12

WOD:
Five rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

I Did: 27:23

10 Burpees (to paralette)
15 Jumping alternating lunges
20 Tuck Jumps (to height of paralette)
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

2.13.12

WOD:
Front Squat: 3-3-3-3-3 reps

I Did: (in the basement so didn't have a lot of weight)
45-65-85-95-105
Strictly working on form. Think I did really well keeping the weight going directly up and down near vertical by racking the bar up against my neck, keeping focus on keeping weight and driving from the heels, and tracking knees over the feet. My front squat is coming along although I didn't do a lot of weight tonight, I did it RIGHT, for once. Also did pushups, then pushups on the paralettes, then feet elevated pushups, then hip elevated--close to handstand pushups, and a few sit-ups.

2.12.12

WOD: For time: 
Row 1500 M 
35 Wall-ball shots, 14 pound ball 
Row 750 M 
25 Wall-ball shots, 14 pound ball 
Row 500 meters 
15 Wall-ball shots, 14 pound ball


I did: 31:24 Ran 1 mile (alternating between 6.0 and 7.0 each minute); 35 Wall-balls;  Ran .75 miles (alternating between 3.4 and 7.0), 25 Wall-balls; Ran 0.5 mile (alternating 6.0 and 7.0) and 15 Wall-balls


Since there is no rower, and I did 105 pull-ups yesterday, I subbed running rather than Sumo Dead Lift High Pulls today (which would have been 150 - 100 - 75) and would have been just too much. Still had a good workout. Wore my new splint and my ankle is not as sore as yesterday.

2.4.12 45 minutes heavy snow shovel

ALL WODS LISTED AS BRAND-X "PACK" UNTIL OTHERWISE NOTED

2.11.12 "Erin"

WOD: (per  Brand-X Pack)
Pack:
Five rounds for time of:
25-30 pound Dumbbells split clean, 15 reps
21 Pull-ups


I did: 
Five rounds in 34:57 of
25-lb. Dumbbell split cleans, 15 reps
21 Pull-ups (first 2 rounds with 61-lb. assist, and last 3 rounds 69.5-lb. assist)

2.3.10

WOD: Press, 2-2-2-2-2-2-2-2-2-2

I Did:
Press (strict shoulder press, no push press)
95 - 95 - 100 - 105 - 110 - 115 (fail) - 105 - 105 - 105- 110 (fail)

Warmup: Run 1 mile: 208 kcal
Cooldown: Elliptical 13 minutes: 220 kcal

2.2.12

WOD: 
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

I Did: 

11:49

seven rounds of 

185 lb. Deadlift, 7 reps

7 Assisted Pull-ups (first round, jumping pull-ups, 2-7 with 61 lb. assist)

1.31.12 "Desforges"

WOD: Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

I Did: (Scaled per Brand-X) 25:42

155-lb. Deadlift, 12 reps

20 Pull-Ups (61 lb. assist)

95 lb. Clean and Jerk, 12 reps

20 Knees above belt

I could only manage 2 rounds. And the equipment was full of people so couldn't finish anyway. Tough, tough workout.

1.30.12

WOD: 75-lb Back Squats / 15-ft Rope Climb: 50/5; 40/4; 30/3; 20/2; 10/1

I Did: 17:19 75-lb Back Squats / 61-lb. Assist Pullups: 30/15; 25/12; 20/9; 15/6; 10/3.

1.28.12

WOD: 8 Rounds: Run 400 meters, rest 90 seconds.

I Did: 36:55 on the treadmill.

1.17.12

WOD: Back Squats 3-3-3-3-3

I Did: Back Squats: 3 reps each of: 135 - 155 - 175 - 190 - 175

1.16.12 "Filthy Fifty"

WOD: 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

I Did: 36:10 (Per "Pack")

35 Box jump, to bench
35 Jumping pull-ups (53 lb. assist)
35 Kettlebell swings, 35 lb. kettlebell
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 12 pound ball (all that was available)
35 Burpees (to bench)
35 Side to Side Jumps

1.14.12 "Nate"

WOD: Complete as many rounds n twenty minutes as you can of: 2 Muscle-ups; 4 Handstand Push-ups; 8 2-Pook Kettlebell Swings.

I Did: 5 rounds + 3 Pull-ups in 15 minutes of: Pull-ups/Dips (3 eachx2 = 6 each round/52.5 lb. assist); 4 Handstand Pushups with feet on barrier; 8 1.5 pood Kettlebell Swings (55 lb. Dumbbell)

1.11.12

WOD: Pull-up Ladder: First minute do 1 pull-up, Second minute 2 pull-ups, and so on until unable to complete the prescribed number in 1 minute:

I Did: 10 rounds plus 5 pull-ups (60 total pull-ups) with 72(?) lbs. assist.

1.10.12

WOD: 10 rounds for time of: 10 Dead-Lifts, 135 lbs; 10 Push-Ups

I Did: (Brand-X "Pack"): 17:07: 10 Dead-Lifts, 95 lbs; 10 Push-Ups

1.9.12 "Kelly"

WOD: Kelly: 5 rounds for time of: Run 400 meters; 30 reps of 24-inch box jump; 30 reps of Wallballs w/ 20-lb Ball

I Did: (Scaled to Brand-X): 5 Rounds in 32:49 of : Run 400 meters; 15 reps of 20-inch box jump; 15 reps of Wallballs with 24-inch ball.

1.7.12 "Cindy"

WOD: AMRAP 20 minutes of 5 Pull-Ups, 10 Push-ups, 15 Squats.

I Did: 12 minutes: 6 rounds + 5 Pull-Ups with 44 lb. assist (Scaled Per Brand-X "Pack")

Warm-up: 120 calories on elliptical

1.6.12

WOD: Overhead Squats 3-3-3-3-3

I Did: Overhead Squated 3-3-3-3-3 with 55 lbs at home. Just working on form. I cannot get a full squat in this because I don't have the flexibility. Wondering if I should continue working on this or just let it go. It doesn't seem real beneficial, however it is a good work out for a lot of smaller muscles that don't often get worked.

1.5.12 "Fran"

Fran: 21-15-9 of 95 lb. Thrusters, and Pull-Ups.

I Did: 9:59: 21-15-9 of 55 lb. Thrusters and 78 lb. assist Pull-Ups.
I tried to scale this per Brand-X to a weight in which I could complete the workout in 3-5 minutes. Apparently I can't do that. Was breathing way to hard and arms/shoulders got tired. The 55-lb. Thrusters had pretty good form, almost too light for really good form because I could bend my back and still get the weight up. But too much weight to finish Fran in 3-5 minutes. Also used more assist on the Pull-ups than I thought I would need -- however, still didn't finish. So I should keep with these weights/assist next time and see if I improve my time.

1.4.12

Had planned to do a run at lunch time and then "Fran" at the gym in the evening. My run was awful, went home, ate supper and basically stayed on the bed until 7:00 this morning. Must have needed some sleep.

Run: Four .25 mile intervals at 6.7 mph and walked equal length of time between. The horrible part was I was supped to do .5 mile intervals and could not. I don't know what is wrong with my running at this point, but it's getting dang scary.

1.1.12

Josh and I made PVC paralettes yesterday, so just did a quick workout with them, of Paralette Pushups, failed L-sits; hanging knees to chest; paralette handstand pushups (working up to them actually) and 105-lb front squats.