WOD: “Rollin’ on 20′s”
4 Rounds For Time:
20 barbell rollouts
20 double unders
20 toes to bar (Subbed V-Ups due to back)
20 box jumps (24″/20″)

Time: 29:54

Wow...  Back has been dicked up fora while and I haven't posted the light stuff lately.  

I did do this, but it wasn't pretty.  Back was still tender and had to take a muscle relaxer afterwards.  Double Unders and the rollouts really slowed me down.

jp

Wednesday...

10x2 Sumo Deadlift
EMOM
Went from 185 to 225 to 245

10 min AMRAP
10 Sit-up
10 Deficit Deadlift (135)
10 Double Unders
5 reps plus 27.

DU slowed me down of course.

jp

KB and Doubles

10 rounds of
10 kettlebell swings (35#)
20 Double Unders
Time: 20:50

As always the DB were slow.

jp

Monday on the Road

Hotel Gym just sucks.  Not a lot to work with.  You think they could at least put in a pull-up bar...  That  would be cheaper then the crappy leg machines.  So it looks like a body weight week for me.

Three rounds of
50 double unders
15 air squats
10 sit-ups
5 burpees
Time: 21: 11

Then Ladder up one arm dumbbell snatch, two per arm.  Finished with 50# because that is as heavy as they had.

jp

Friday, Sunday 'Funday', and Monday Grind

Friday

STR: Romanian Dead Lifts - 3 Set of 10 reps (?#)

WOD: 3 RFT:
15 Deadlifts 185/115 (175#)
10 HandStand Push Ups (5 Negatives and 5 push-ups)
Time:???

Sat: Played at Crossfit Omaha's fund raiser and had a good time. 3 team workouts for the day left me pretty tired, even if we scaled them all.

Monday:
2 min AMRAP Double Unders: 42
Tabata Front Squats @ 95: Total Reps 32

jp

3-3-3-3-3
Push Press ending with 145 - Think that is a PR

WOD
20min AMRAP of
5 dead hang pull-ups
15 double unders
25 lunges (Rx was Iron Mikes)
6 (or 7) +21

jp

Friday and Monday

Friday

10!
Overhead Squat (65# Lighter then Rx, but still trying to go easy on the hamstring)
Burpee Pull-ups
Time: ???

Monday

20 Body Weight Front Squat (I dropped to 135#)
400m Run
50 Hand Release Push-ups
50 Air Squats
50 Double Unders
1000 m row
Time: 21:30ish

We had to many folks so we had to split the row first for some, to include me.  Also 'suppose' to add extra reps on the BW FS for each 10# lower, but again, the hamstring...  Getting better, but still tender...

jp

Tuesday and Wednesday

Tuesday
Overhead squat
5-5-5-5-2
Ended with 115#
Then
15 amrap of
3 overhead squat at 65#
12 double unders
7 rounds + overhead squat @65#
Wednesday
100 body blasters in 20 mins (Burpee to pull-up to knees to elbows = suck it!)
Only got 64! And tore up hands.
jp

Day one of the PTP

Buy-in: 3 rounds of 0:20 handstand hold + 15 KB swings (Russian), 24K/16K +
10 box jumps (20″)
Deadlift: Warm up with some DLs at lighter weight
* Set 1: 60% of 1RM, 3-5 reps (185#)
* Set 2: 90% of Set 1, 3-5 reps (165#)
Press
* Warm up with some presses at lighter weight
* Set 1: 60% of 1RM, 3-5 reps (75#)
* Set 2: 90% of Set 1, 3-5 reps (65#)
Cash out: 3 rounds for time of 30 double-unders + 15 KTEs - 8:00
jp

Travel

Away for weekend.  Lazy.

Tuesday:
50 x situps
run around block w/ 25# plate
40x Doubles (80 singles)
run around block w/ 25# plate
30x kettlebell
run around block w/ 25# plate
20 x box jumps
run around block w/ 25# plate
10 x burpees
run around block w/ 25# plate
10 x burpees
run around block w/ 25# plate
20 x box jumps
run around block w/ 25# plate
30 x kettlebell
run around block w/ 25# plate
40 x doubles (80 singles)
run around block w/ 25# plate
50 x sit-ups

Time: 54:25

Annie

Annie

50-40-30-20-10

Double Unders
Sit Ups
 Time: 19:13

I did all the double unders which slowed me down.  Best string was only 8.

jp

What happen

Wednesday:

5 RFT
12 Wallball shots 20/14#
12 Toes-to-bar
Time: 10:10
--------------------
Thursday:
Open Wod 12.4
150 wallballs
90 double unders
30 Muscle-ups
12 min cut off.
I got 125 wall balls

-------------------------
Friday:
Split Snatch Skill work

Ended with a 95# that was OK, but had a bit of a press at the end.

jp

Ugly little MetCon

5 rounds for time of...
30 Double Unders (Substituted 90 singles)
20 air squats
10 burpees
Time: 12:27

Tabatta Double Unders

Tabatta Double Unders are what they are.

Warmed up with the Bear.  Ended with 125.

Max: 12; Min 3 – I got to the point when I was trying to force them vice taking a nice easy jump with the rope.

Cash Out was overhead squat fundamentals.

jp

Yet More Stuff

OK...  Bad Blogger! :)

I did work out all last week less travel on Friday.  I just can't remember what it was I did. :)

Yesterday - a modified filthy fifty cut down to thirty (dirty thirty) for Brandon's B-Day.  Time was 21:01.

Today - Three rounds of Heavy Deadlifts (225#) - 10 reps and 50 Double-Unders.  I completed the first round of doubles then switched to 3x single for the last two rounds.  Time: 8:20ish...

Push Press and Back Squats

Warm-up

Three rounds of

10 Hip Extensions

10 Double Unders

10 Sit-ups

10 Squats

Workout

5 sets with Reps of 21-15-9-15-21 of

75# push press

75# back squat

Time: 13:57

First two sets were unbroken, but had to break the rest up in smaller groups for the push press and the back squats on the last two sets.

Cashed out with 50 double unders for time.  Took me 6:11, almost twice as long as yesterday.  Stupid double unders.

In the evening I went to a Yoga class.  It was a lot tougher then I thought and incredible stretchy.

jp

Lucy

Warm-up was light bear complex with some back extensions and GHDs.

Work out was Lucy.

5 Dead hang pull-ups

10 Burpees

400m Run

Five rounds finished in 18:49. 

Avg HR 156

Max HR 168

Cal 280

Pretty gassed due to burpees followed by running.  Never a good combo for me.

Cashed out with 50 Double-unders at 3:27.

HR shot up to 170.

jp

Double Duty

AM:

Warm-up three rounds of
10 Sit-up, Run 200m, 10 Push-ups, Run 200m, 10 Squats run 200m

Heavy lift
Bench Press 7x1 max effort. I made 195#, which I think is a PR and failed on 205#. I 'think' I could have gotten the 200 if I tried it first.

Cash out with 50 double unders in 3:55... Best time yet!

PM:

Circuit training
30 seconds of work on the following with a 10 second transition
Plank, Dip of bench, Step up on bench, Sit-ups, Push-ups, Squats, Bear Crawl, Lunge
Then run 650 meters
Three times through. Runs were killer as they still tax me.

Then met up with my coach while he was prepping for his PM class and worked on double unders again.

That makes five workouts in three days...  Saturday I rest!

jp

Open WOD 1

I did the Open WOD #1 today for the Crossfit Open.  No chance of me making the finals! :)

Open WOD 1

30 double unders

15 Power Snatches (75#)

Max rounds in 10 minutes.

I got only 2 full rounds plus 30 double unders and 5 Snatches.

It is a good thing they allowed the loose interpetation of 'Snatch' as ground to over head.  Most of mine turned into power cleans with a push press.  However, it was the double unders that really killed me.  I must be doing the equivalent of 50 double unders energy wise just to get my 30 done.  Need more practice!

After the WOD timed.  I completed the rounds for a total of five rounds that took me about 24 minutes or so...

Also - Warrior Dash is coming to KC.  Shorter road trip in July!  http://www.warriordash.com/register2011_kansas.php

jp

Farmer's Walk and Thrusters

400m of Farmer's walk with 40# dumbbells. Stopping every 10m to do one thruster with said dumbbells.

Time: 22:57
Cal: 308
Avg HR: 148
Max HR: 169 

Then did 50 single jump ropes and then 50 double-unders. They go slow. 
Total time 5:45


jp