Marines PFT (physical fitness test)

I did the Marines PFT yesterday morning with a bunch of Marines.

Max rep dead hang pull-ups (max of 20)
Max rep "crunches" in 2min (max of 100)
3 mile run

I maxed out on two of the three.

Thrusters Ladder

This was another regional CF WOD.

Thrusters Ladder

Perform one thruster within 20 seconds. If successful, increase the weight by 10# (you have ten seconds to advance to the next weight). The WOD is over if you either fail on your thruster attempt, or don't perform the thruster within the allotted time.

The starting weight at regionals was 155#, but I wanted a longer WOD, so I started at 115#.

I PR'd my previous 1rm thruster by 10#!

2011 CF Games Masters #4

I saw this chipper over the weekend, and I thought I'd give it a whirl:

10 handstand push-ups
20 wall balls 20#
30 toes to bar
40 power clean 135#
50 burpees
60 sumo dead lift high pull

For time

I liked this one, and can definitely see this one being done again in the future.

The 100s

This one was from the regional competition.

The 100s

100 pull-ups
100 KB Swings 1.5 pood
100 double unders
100 overhead squats 95#

For time

I wasn't happy with my time, but it was hot, humid, and difficult to breathe. All in all, good WOD.

No WOD

No WOD today for two reasons: 1) no desire, and 2) still Going through a nasty caffiene detox. That's it.

Roy, Jackie, and Filthy Fifty

It's been a few days since I posted, but thanks to CrossFit 515 for letting me drop in for the last couple days.  I did a work out with them on Monday and Tuesday. I was traveling on Wednesday and took off Thursday, But did another WOD tonight (Friday)

Roy(Monday)

5 Rounds of:
15 Dead Lifts 225#
20 Box Jumps 24"
25 Pull Ups

For Time.

This one about killed me. I didn't PR since the last time I did it, and I was SPENT. I blame it on the traveling, and the Caffeine.

Jackie(Tuesday)

Row 1K
50 Thrusters 45#
30 Pull Ups

For Time.

I started in between heats at the 515. So, I had everybody watching me. Naturally, I had to kill it. When I got done, a random guy said, "dude! you're dripping!" While I thought he was talking about me sweating, and thinking that it was an especially strange comment, my face must have said what I was thinking. The guy quickly clarified, and said, "no, dude, you're dripping blood!

Yes, I ripped my hand during the WOD - the first time in over 6 months! go figure.. I did, however, beat my previous Jackie time by well over a minute!

Filthy Fifty(Tonight)

50 Box Jumps 24"
50 Jumping Pull-Ups
50 KB Swings 1pood
50 Walking Lunges
50 Knees to Elbows
50 Push Presses 45#
50 Back Extentions (Swapped out for "good mornings")
50 Wall Balls 20#
50 Burpees
50 Double unders

I must have been inspired by the CrossFit Games today to do this silly WOD. I was TOAST, but I also beat my PR by over a minute!

I'm also going much more strict Paleo than I have in the past - which means that it's time to get off of the caffeine. This SUCKS! and I have had a perpetual headache for the last three days!

Grace

Grace

30 Clean and Jerks 135#

For time

Got a New PR!

It's Hot Out There!

Let's be honest - it's hot out there! WAY hot out there. Like - "I'm an idiot for working out, but I'm going to" hot out there. So, I guess I'm an idiot, because I went and worked out - out there!

I got this one off of mainsite about 10 days ago. It was - well it was hot, so it made this one a wee bit tough.

5 Rounds of:

400m run
20 Dead Lifts 145#
20 Push Ups
10 Dead Lifts 145#
10 Push Ups

Pukie almost snuck up on me during round 3. I choked it down, and kept running. This is what I left!

And now - under the "This parking spot was a little TOO good to be true" heading:

Double Unders and Back Squats

This was one I based on a Main Site WOD, with a little twist.

3 Rounds of:

50 Double Unders
10 Back Squats 155#

For Time

This was a good one, but I haven't slept much, and I missed two days. It's crazy what a couple days off will do!

Chelsea!

Tonight was Chelsea. It's about the only WOD I could think of that doesn't aggrivate my ab - thing going on, and doesn't kill my feet!

Chelsea

30 Rounds of:

5 Pull-Ups
10 Push-Ups
15 Air Squats

One round on the minute - every minute for 30 minutes.

It was a good one!



And now - for one of my most favorite clips of all time:

Run

5 mile run today. 9 blisters on my feet. that equals 1.8 blisters per mile - FYI.

Rest Day - Because I Need One

I took a rest day today because I (at the very least) strained my abdomen from benching yesterday. I should probably be a tad concerned it's a hernia, but - eh... I have other things on my mind.

Like the Sox 3-game series IN Tampa Bay starting tomorrow!




FYI - DON'T search this on You Tube unless you are ready for some shocking videos

Bench Press

Today was supposed to be my day off,  but a buddy of mine wanted to work out, so we had a lift day.

Bench Press

5-5-3-3-1-1-1 

I had a PR on my 5rm and 3rm, but could only tie my 1rm. ARG! It seems to be the same story on all my lifts!






And one good reason you need a good spotter

Elizabeth &Squat Cleans = Bad Combo

I'm toast after tonight! I decided to do squat cleans, and then a named WOD. Normally this isn't that bad of an idea, but for some reason, I was TOAST.


Squat Cleans:

5-5-3-3-1-1-1


Then


Elizabeth:

21, 15, 9 of:

Squat Cleanst 135#
Ring Dips*


*I had to sub elevated  parallette dips because I have no rings.


My time was much slower from the last time I did Elizabeth, but I attribute this to the fact that my legs and back were toast from the lift!

Nicole!

Today I did the Nicole WOD.

Nicole:

20 Minute AMRAP of:

400m Run
Max Rep Pull-Up

I did two more rounds, and 30 additional pull-ups from the last time I did this. I did it around 9:30, and it was still about 90 degrees outside.

Jen - A Mean 'Ole B.

Tonight was the Jen WOD - affectionately named after a fellow CrossFitter, and friend, "Jen". This WOD was specifically designed to focus on the weaknesses that Jen had - a year ago. While she's improved in every area, her WOD is still a "harlot" of a workout!

JEN

11 Burpees
50 Double-Unders
12 Burpees
40 Thrusters 95#
13 Burpees
30 Pull-Ups
14 Burpees
20 Overhead Squats 95#
15 Burpees
10 Handstand Push-Ups

It's a TOUGH WOD. My Lungs were burning, muscles were fatigued, and I was in a haze - and this was only after the third set of burpees! I highly recommend it, however!



Sometimes, this is how I feel studying...



THE "Jen", and her husband Mark

DT - Hero / Mainsite / All Good

I decided to take two days off after doing two hero WODs on Monday. I believe this was a GREAT choice, because I felt like a monster today!

So, I did Main Site, which happened to be a Hero WOD:

DT

Five Rounds of:

12 Dead Lifts 155#
9 Hang Cleans 155#
6 Push Jerk 155#


After finishing (an a five minute rest), 800m Sandbag run

I have a 20# and a (roughly) 100# sandbag. I seemingly foolishly chose to do the run with the bigger of the two. It hurt


This is an awesome DT time




... and for some random Monty Python:

Two Heros

Happy Forth of July!

To celebrate, It was a Double Hero WOD day today

Morning - Bull:


2 rounds of:

200 Double Unders
50 OH Squats 135#
50 Pull-Up
1m Run

I wasn't able to finish because of the blisters on the feet. Also, the rope whipped me pretty good again, so I didn't finish the Double-Unders.

Afternoon - Morrison:

50-40-30-20-10 of:

Wall Ball 20#
Box Jump 24#
KB Swing 1.5pood

This was a good one. I was a little wiped from the one before, but I managed!



Happy Fourth of July!

5K

Ran a 5k with hills.

5 Blisters on both feet.

That's it.

Main Site! - The Day Of:

I janked my forearm somehow yesterday during the WOD, but didn't think much of it - until I woke up today with swelling, a bit -o- discoloration, and the tendon (or muscle) moving around. I later found out a la WebMD that I probably have a forearm strain.  (Yes, I did look this up, and researched it for about 20 minutes - because that's what I do..)

This wasn't BEFORE I did the Main Site WOD:

3 Rounds of:

12 Front Squats 135#
12 Burpee Pull-Ups


This was a good, quick WOD, and hurt like a mo. I think I'll have to take tomorrow off.

Don't be fooled - these really AREN'T my forearms.

And something to get you stoked for the CrossFit Games