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