WOD - Front Squat and L-Pulls

Still laying off the chest so I had to modify the workout.

As Rx:

Seven rounds for time of:

185 pound Front squat, 3 reps

7 L-pull-ups

As Completed:

Seven Rounds:

95# Front Squat, 3 reps

7 GHD

Time: 11:00

WOD - Double-unders, Box Jumps, Kettlebell Swings

As Rx:

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

As completed at base gym

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

40 Air Squats

Time: 35:15

I subbed the Air Squats for Swings to not put strain on my chest and doubled the number to increase the work out load.  The double-unders are the killer that really slow down the entire work out as the longest single string I got was seven.

jp

Weekend Off

I spent the whole weekend off from working out.  My shoulder/chest has been hurting pretty bad and I'm planning on not pushing any weights with them for at least a whole week.

I did make it into the gym this morning and even though it was an active rest day I did the following:

40 Double Unders
400m Run
30 Situps
Three rounds:
30 mins

jp

Active Rest - Jog

Spent today doing an active rest.  I bought my Burpees early yesterday because of my shoulder/chest pain and decided to do some jogging.

Nothing super serious.  About 2.5 miles in 30 mins.  Not going to win any races at that pace, but the point was to be active and keep the heart rate up for a while.

jp

WOD - Triplet - Chest to Bar, Box Jump, GHD

As Rx:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

As completed at Hotel Gym

Jumping Chest to bar Pull-up (They had a bar.  Go figure.  It was mounted so you couldn't kip.  So I did like two dead-hangs, then jumped the rest)

Burpees

Sit-ups

Time: 14:40

Note:  I did enough burpees for Wed and Thur.  Since my chest is really sore, I'm going to count todays for tomorrows and take a true full rest day to see how I feel on Friday.

jp

24 & 25

WOD - Deadlift, Double-unders

Great short power workout...

As Rx:

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

As completed at base Gym

155 # Deadlift, 10 reps

50 Double-unders

Time: 15:50

jp

23

WOD - Row and Dumbbell Snatch

As Rx:

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

As completed at base gym
100 - 45# Sumo deadlift high pull
30# Dumbbell snatch, 50 reps (Switched to 20# ½ way)
75 - 45# Sumo deadlift high pull
20# Dumbbell snatch, 35 reps
50 - 45# Sumo deadlift high pull
20# Dumbbell snatch, 20 reps

Time: 39:42

Long and painful

jp
22

WOD - Pull-ups and Shoulder Press

As Rx:

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Since my Handstand Push-ups, just ain't there yet, I used 35# dumbbell shoulder press to ensure a work out.

DB SP: 7 rnds + 5

Pull-ups: 12 rnds + 8

Score: 19

jp

20 

WOD - Deadlift

As Rx and completed:

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

225 - 245 - 255 - 265 - 275 - 285 (F) - 280 (PR)

jp

19

WOD - Murph

As Rx:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Completed as Rx.

Time: 63:30

I had hoped for a sub 60, but the Push-ups were killers.  I broke it up Cindy style 5-10-15 for 20 rounds, but 1/2 way through I was having to stop on the 5th Push-up by the last one I did 4, then 2, 2, 1, 1...  The last mile run was painful.

jp

18 Burpees done tonight during a commercial

Active Rest - Stretch and Handstands

Did a light warm-up and then worked on handstands.  I progressed from headstands to holding the handstand for 20 sec.

Now we work towards handstand push-ups!

jp
17

WOD - Back Extensions, Knees to Elbows, Overhead Squat

As Rx:

Complete as many rounds in 20 minutes as you can of:

15 Back extensions

15 Knees to elbows

95 pound Overhead squat, 15 reps

As completed at base gym:

As many rounds in 20 minutes:

15 Back extensions

15 Knees to elbows

45 pound Overhead squat, 15 reps

6 Full Rounds + Back extensions and 13 Knees to elbows

The K2E really slowed me down.  Marco and Jen had a great kip going on them, but I just seemed to rock extremely all over the place and couldn’t get a rhythm.

jp

16

WOD - Weighted Pull-ups

Today’s work out was seven rounds of weighted pull-ups.

My weight: 199

5 – 10 – 15 – 20 – 20 – 25 – 25

jp

15

WOD - 400m Run, 40 Wallballs

As Rx:
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

As completed at the house:

Rounds in 20 minutes 

Run 400m

40 squats with 25# plate

3 full rounds + run and 13 squats

jp

14 Burpbees

Rest Day - Stretch and Burpbees

Did some stretching, warmed up, then belted out my 13 burpbees.

jp
13

WOD - Double-unders, L Pull-ups, Dumbbell squat cleans

Back home in the basement...

As Rx:
Three rounds for time of:
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

As Completed:

Three Rounds

30 Knees to Chest (no jump rope at the house)

25 Pull-up type things (They were not 'L's' nor were they good pull ups given the use of the I beam)

10 # dumbbell squat cleans, 20 reps

Time: 21:30

I thought this one was going to be doable in the basement, but everything was just off enough to make it really tough to pull off.  I started the squat cleans with 30#, but my form was crap so I stuck with the 10's to try and  make sure I didn't dork them up to bad...  TO LATE!

jp

12

WOD - Deadlift, Push-ups

Thursday was the second day at Crossfit Fort Meade for Marco and I.  They had Fight Gone Bad scheduled, but due to our need to leave early, we followed what would have been our  normal scheduled exercise.

As Rx:
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

As completed by me:

8 rounds for time of:
95 # Deadlift, 15 reps
15 Push-ups
Time: 14:40ish

jp
11

WOD - Crossfit Assessment

I'm on the road with Marco and we got hooked up with the guys at Crossfit Ft. Meade.  They have snagged a small basement to do their workouts and other then the asbestos it was a nice box.  They let Marco do today's work out (Fran), but wanted me to do an assessment.  We later found out it was from Crossfit LA baseline assessment that consisted of 500m Row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups.  I did it in 6:40ish which put me squarely in the 'amateur' category. 

We are going back on Thursday morning, not sure what their programing has in store, but we shall see.

jp

10

WOD - Helen

"Helen"

As Rx:

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

As completed

Run 400 meters

35 pound dumbbell swing X 21 swings

12 Pull-ups

Time: 10:50

jp

8!

WOD - Muscle-ups Back Squat

The main site continues to push some harsh but great workouts...

As Rx:
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

As completed at home:

For time:
5 Burbees
45 pound Back squat, 15 reps
10 Burbees
45  pound Back squat, 30 reps
15 Burbees
45  pound Back squat, 45 reps
10 Burbees
45  pound Back squat, 30 reps
5 Burbees
45  pound Back squat, 15 reps

Time: 17:35

Crap!

jp 

WOD - Deadlift, Overhead squat

As Rx:
For Time
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

As completed:

21-15-9

Deadlift at # 175

Overhead squat with 35 # plate

time: lots!

plus 11 burpees to play catch up from friday...

jp

WOD - Shoulder Press

As Rx-
Shoulder Press
3-3-3-3-3-3-3

As completed in hotel gym:
Dumbbell shoulder press
30-35-40-40-40 (f) - 40 - 45

JP
4

WOD - Run 400m Rest 90 sec

Pretty straight forward.

As Rx:
8 rounds of:
Run 400 meters
Rest 90 seconds

Completed as Rx, but I walked on the treadmill during the rest cycle.

Time: 26:22

jp

WOD - War Frank

As Rx:
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

As completed in hotel 'gym'

Three rounds for time of

25 Burbees

100 Squats

35 Sit-ups on the ball.

Time: 29:42

Plus it got my Burbees (all two of them) out of the way!

jp

Two!

ONE!

Today was rest day so I used the elliptical for about 25 mins on a real easy pace as I read a book, but it also was the first day of 100 burpee challenge.  I did my one this evening and will do two during tomorrows workout.  Only 99 more days to go!

jp