Active Rest - Run and Handstands

Took it easy today.  Did some warm up then ran 1.5 miles, then worked on Handstands starting with Headstands first.

jp

Front Squats

Today was five rounds of 3 front squats.

135-140-145-145-150

jp

HSPU, Pull-ups, Kettlebell, Sit-ups, Burpees

Tough work out…

For time:

30 Handstand push-ups (Assisted)

40 Pull-ups (4 groups of 10)

50 Kettlebell swings, 1.5 poods (1 pood used)

60 Sit-ups

70 Burpees

Time: 23:15 and lots of sweat

jp

Wall ball shots and Muscle-up progression

The proscribed called for Muscle-ups which I still don’t have, so I subbed Muscle-up progressions, using the same number of plank ring pull-ups and assisted ring dips.

50 Wall ball shots, 20 pound ball

10 Plank Ring Pull-ups and Assisted Ring Dips

40 Wall ball shots, 20 pound ball      

8 Plank Ring Pull-ups and Assisted Ring Dips

30 Wall ball shots, 20 pound ball

6 Plank Ring Pull-ups and Assisted Ring Dips

20 Wall ball shots, 20 pound ball

4 Plank Ring Pull-ups and Assisted Ring Dips

10 Wall ball shots, 20 pound ball

2 Plank Ring Pull-ups and Assisted Ring Dips

Time: 22:45

jp

Row, GHD, Deadlift

Couldn't get outside due to the weather so I couldn't get the main site's work out which needed walking with an overhead weight 20 yards.  So to sub I did the following in the basement.

Row 500
30 GHD on the ball
10 Deadlifts at 135#

Three rounds for time
Time: 15:40

jp

Hanging Power Clean & Burpees

Three rounds for time

Hanging Power Clean (Rx: 135 completed at 95) x15
Burpees x15

Time: 11:53

Warm Up was the Cross Fit Warm up as usual.  Walk the dog to cool down.

jp

Back Squats and Ring Dips

Today’s work out consisted of 5 rounds for time of

3 Back Squats

20 Ring Dips

I did 135# squats and assisted Ring Dips ( feet on floor in front like doing dips off a bench)

Time: 13:50

I hate dips

jp

Cleans

Today was clean development.  I’m still working on form as all the Olympic lifts are very technical in nature.  So I did the 15 mins of lifting, but in lower weight category, really trying to focus on planting, shrugging and elbows forward.  Most of the work was done at 95#.

jp

Walking Lunge, Squat, Back Extension

Pretty straight forward WOD.

100 feet of Walking Lunge (estimated at 50 walking lunge steps)

50 Squats

25 Back Extensions

Three Rounds for time:

Time: 14:28

Did just a tiny bit of skill work w/ the 9 lbs bar on the cleans in prep for tomorrow. 

jp

Pull-ups, Row, Handstand Push-ups

The Rx work out looked very tough.  I had to be at an off site for work, so I did a modified version from the basement.

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

As completed:

Pull-ups off the I-Beam in the basement, 3

Row 50 meters

3 handstand push-ups with feet on table

Rounds: 9 + Pulls and Row

jp

Rowing

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Times: 1:47.9; 1:55.1; 1:54.1; 1:55.9

These were more tiring then they seem...

jp

McGhee - Deadlifts, Push-ups, Box Jumps

Workout was long and tough this morning… 

As Rx:

"McGhee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box

As Completed:

185# Deadlift, 5 reps

13 Push-ups

9 Box jumps, 26”

Completed 6 rounds + 5 Deadlifts, 13 Push-ups, 2 Box jumps

jp

Filthy Fifty

As Rx:

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Completed as Rx except for a 18” Box jump vice 24…  All I had.

Time: 34:07

This was a tough one.  I thought I was going to meet pukie at the end, but he stayed home.

jp

A few days catch up

I was out ill on Monday, didn't make it to the gym.

Tuesday I did my best with the Snatch Balance

35 - 45 - 50 - 55 - 60 (F) - 50 - 50

This was an odd work out.  I need to skill work better.

Wednesday was a rest day and we worked on Muscle up progressions and some double unders.  Getting a sharp pain in my right chicken wing for some unknown reason.

Thursday is filthy fifty.  Oh Joy!

jp

Back Squat and Handstand Push-ups

Today's WOD was Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

I subbed 10 Handstand Push-ups using my feet on the bar and 95#  Back Squat

Five Rounds Time: 18:58

Then had lunch at a Chinese place that serves Dim Sum.  It was the first time I had tried it and I think both The Other Half and I enjoyed the few new tastes.

jp

Circuit Course

Took Friday off as I was traveling and The Other Half had a free pass for her gym so I took the Circuit Course with her.  It was like a super light MetCon, but for an hour.  Chest is a little sour as I did some 'pushing' for the first time.  We shall see how it does tomorrow.

jp

Row, Double-unders, Squats

The work out today as Rx: 

For time:
Row 500 meters
150 Double-unders
50 Burpees

I subbed Squats for Burpees since my shoulder is still weak.

For time:
Row 500 meters
150 Double-unders
50 Squats

Time: 20:10

jp

Front Squat

I decided to substitute Front Squats for Overhead Squats.

5-5-5-5-5

95-105-115-125-135

jp

Rowing

Today was suppose to be a rest day, but I decided to do some rowing.  I did 5K in 22:40.  Not to bad.  Chest feels pretty good.

For dinner, I went to Wintzell's Oyster House.  They had 1/2 price dozen raw oysters for happy hour price.  I had two dozen.  Which would seem to be a lot, but they are actually kind of small.  I hadn't tried them since the surgery and was a bit concerned, but they went smooth and were very tasty.

jp

Deadlifts and Pull-ups

Still going easy on the arm.  Had an email exchange with Chris about slowly adding in my shoulders/chest work. He suggested sticking with 'pull' action and not 'push' for another week or so.

So...

I did deadlifts and pull-ups.

Warmup:
Assisted Pull-ups, sit-ups, squats

Workout
135# Deadlift
Pull-ups
10-8-6-4-2
Time: 5:40

Cash out:
three times
20 double unders
20 air squats

Knee was really acting up today, but lots of sitting in class.

jp

12K Run

Saturday I participated in a 12K run at Platte River State Park, The Ni-Bthaska-Ke race put on by the Team Nebraska Runners Club.

Ouch...

I've never run that far before, well, I guess you could call what I was doing running early on, but later it was more like walking.  The first 2 miles of the course was very much single file trails which caused some back-ups at times, but was very fun on the way out...  It being the last miles on the way back...  Not so much.

Jen was kind enough to hang back with me and was a great motivator, but I felt bad that she didn't push herself more and just let me flounder.

My goals were to not finish last and to finish under 2 hours, 30 minutes.  I accomplished both goals with four others still on the course when I finished and coming across the line at 2:09:10.

Next years goals...  Really?  Next year?  Is to finish in sub 2 hours and be able to get some of the roast pork that I missed because it was all gone when I made it to the club house!

When I got home, PJ took me to lunch, but I really couldn't eat much, had some chilli and a very small slice of pizza.  Got home and took a bath (hot not cold like I was told to do) had some more Tylenol and took a nap for an hour and a half.  Woke up starved and finished last nights burrito while we watched the second disk of Rescue Me.

Good day.

jp

WOD - GHD, Back Extensions, Squats, Box Jump, Walking Lunge, Double Unders, 400m

Still avoiding the shoulder work.

Did my own thing on Thursday
50 GHD
50 Squats
50 Back Ext
50 Box Jumps
50 Walking Lunge
50 Double Unders
400m
Time:  In the twenties I think, but my stop watch must have turned off somewhere.

jp