Saturday's

25 squats, push ups, pull ups, sit ups
50 squats, push ups, pull ups, sit ups
75 squats, push ups, pull ups, sit ups

31:28


was hoping to get under 30, but still beat my last time which was 37:Something.

Murph!

Finally! I get around to attempting Murph! Wow. What a fantastic workout!

Murph:

1 mile run
1oo pull ups
200 push ups
300 squats
1 mile run

(I had no weight vest or body armor)

45:49

I was hoping to get with in the 45 minute mark...actually just under, but I'm not complaining as I've never done this before. Fun W.O.D

Max Thrusters and Pull ups

Wasn't sure if this was supposed to be done for time. I did it for time, but then forgot the stopwatch, so I did it faster than what it said; but not sure what...anyway here's the rundown:

120lb thrusters (mine weight x 2/3 ended up being 117 so i just rounded up)
pull ups

Round 1: T-11; P-20
Round 2: T-8; P-15
Round 3: T-6; P-15
Round 4: T-5; P-12
Round 5: T-5; P-12

Max Bench and Linda

So I tried maxing out on bench last saturday cause I haven't for a while and still couldn't get 225lbs. I've always wanted to be able to do that; I couldn't when I did all my chest exercises/body building workouts and thought it would be cool if I could when I've done a total of maybe 5 bench/chest exercises (aside from push ups) with in the last 10 months. As stated, last saturday I didn't get it; but I tried again last night and was able to get it once!

In addition to that bit of exciting news, I attempted Linda today:

10-9-8-7-6-5-4-3-2-1

weight: 176

DL: 265
Bench:175
Cleans: 135

Deadlift I dropped 20 lbs halfway through 9. Bench obviously was 1 lb off and cleans were 2 pounds over so that doesn't bother me. I actually finished it this time!

58:55

The first time I tried this, it took me about an hour to get to 8. The second time I did it, I got to 3, but had a sharp pain in my lower back on deadlifts so had to stop. Third time...I finished it. Now to get it RX'd and faster!

Both these things come as great news for me as I was starting to feel a bit sluggish with some of the exercises.

Angelina

4 rounds

400m sprint
25 box jumps
25 push ups
25 pull ups

I think the pull ups were suppposed to come before the push ups, but in orderto keep things in close proximity to avoid running back and forth I did the push ups in the basketball court with the first two.

29:57

WOOOAAAAAHHHHHHHHH!

5 rounds for time:

500m row
135lb power clean 12x
95lb thrusters 15x

45:54

The hardest W.O.D I've ever done. I didn't think I would actually make it as I was exhausted by the end of round 1. You can skin a deer, but you can't make him ride the horse you rode in on. yep. I don't remember actually doing this workout that's how tired I am.

Back ridiculousness

30-25-20-15-10-5

GHD
Lower Back Extension
Knees to Elbows
Straight leg deadlift @ 95lbs

26:52

Holy F. My lower back is SHOT! Cardio endurance was there, just not muscular endurance.

46 & 2ool

so I was listening to the song 46&2 by Tool this morning and decided to come up with a workout based around the name....here's what I came up with:

For time:

400m run
40 push ups
40 pull ups
40 sit ups

600m run
60 push ups
60 pull ups
60 sit ups

200m run
20 pull ups
20 push ups
20 sit ups

28:28

holy f. That was a LOT harder than I anticipated. the second round blew and if the push ups are what I'm looking forward to the most then I know its friggen rough.

Jackie

Jackie:

1 round:

1000m row
45lb thrusters 50x
30 pull ups


9:58

meh. Not my fastest overall time. Though my fastest 1000m row at 3:03

Box Jump Max

Last night I went for my max height on box jump. unfortunately I dont know how high it was but we used the plastic steps, 20 high, plus the box top (which is about the same height as one of the "steps" or leaflets). So once I figure out how high that was I'll post it. It was just above waist height on me. I did jump 21 + the top, but couldn't stand on top so I didn't count it.

Sprints and Burpees

5 Rounds:
100 m sprints + 5 Burpee broadjumps
45 seconds rest

this was deceptively difficult.

Crossfit Total

Today i didn't feel like putting my body (or hands) under intense training as i can finally move my arms (not exaggerating either) and my calouses are starting to heal. So after some tape wrap here's the rundown:

Squat: PR- 300lbs (yes, it was a deep squat. Is there any other way?)

Shoulder press-135 lbs. I've been a bit stale on shoulder press for a while. I maxed out at 140 a few weeks ago, but it was a ridiculous struggle.

Deadlift-325lbs. I was excited about this one. Tried 330 and couldn't move it, but was still happy with 325.