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

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

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 - 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

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

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 - 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 - 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!

WOD - Dumbbell Snatch, Box Jump, Run 400m

Still on the road, but the gym was empty on Saturday morning at 0500 so I could use the treadmill for a circuit workout which was nice.

As completed in hotel gym:

Three times for time
20# Dumbbell Hanging Snatch 5 per arm
10 Box Jumps (~16") on bench
400m Run on Treadmill

Time: 12:26

I should have programed a fourth round as the workout was a bit short, but that is OK...  :)

jp

WOD - Push-ups, Sit-ups, Squats

Still on the road so I pulled out an all body weigh workout for the day.  No Pull-up bar so half of the printed ones were not doable either.

As completed in hotel gym:

3 times
50 Push-ups
50 Sit-ups
50 Air Squats

Time: 29:36

jp

WOD - Crossfit Total

So I'm traveling a bit and don't have access to a great gym, only the standard hotel fare.  I'm regulated to body weight workouts (Which are dang tough) and dumbells to modify the workouts.

Today was the Crossfit Total...

As Rx:

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

As completed in Hotel:

15-12-9-6-3

30# Dumbbell Push-press

Burpies

Time: 12:28

jp

WOD - 5K

As Rx: 5K for time

As completed on hotel Treadmill: 5K in 28:40.

My best time to date on a 5K, at least since I was huge.

jp

WOD - Garrett - Squats, inverted ring push-ups, L Pull-ups

Garrett

As Rx:

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

As Completed:

Three rounds

75 squats

25 assisted (bands) ring (1), ground (2&3) push-ups

25 band assited L-pull-ups (actually did five each time unassisted, then rest assisted. 

Time: 30ish.

jp