25-50-75 Squats, Push-ups, Pull-ups, Sit-ups

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

28:42

had to stagger start and share pu rack.... needed to wait 30 secondds or so on the 50 and 75 rd also could have went faster on the pull-ups, but knew I had to wait

"J.T."

in STL for clinic and couldnt do MP WOD (OH, FS, BS each 5x1) so did JT

21-15-9
HSPU
Ring Dips
Push-ups

10:46 PR

used parallets for 1st 10 hspu, then realized that wasnt a good idea

12:15 on 3-15 piked HSPU, and 63-45-27 regular dips

5 Rds: WallBalls, 15" Rope Climb, 400

5 rds of
Wall Balls 20# 1min
15' Rope climb 1 min
Run 400M

6 min rds, rest for whatever is left

did rope cimb first... stagger start. set watc at 1 min repeats and had seperate timer for end of 6 min rd

Rope Climb...-...progressions
1. 1/2...-...2
2. 1...-...3
3. 2/3...-...3
4. 1...-...3
5. 1...-...3
Wall Balls... lost about 10 seconds in transition
1. 25
2. 23
3. 24
4. 23
5. 23
need to get better at using feet on the rope... if I slip I am usuall coming down, need to loop rope around leb and push off of my foot... did progressions flat off the ground after 1 assent

"Linda"

2-24

Make up date with Linda

215.8

DL @ 325
BP @ 220
PC @ 165

24:19 PR (W/O chalk)

11-28
225 lbs
31:09

8-16
240 lbs
38:48

CrossFit Total

2-23

“CrossFit Total”

Back squat, 1 rep… 425
Shoulder Press, 1 rep… 225 Tie PR
Deadlift, 1 rep… 475

CFT = 1125

Legs/hips were tight from all the running lately… about 15 miles in the last 5 or 6 days…. hey that is a lot for me… I was pleased that my DL is going back up, tried 490 (F) to just below my knees

BACK SQUAT 12-13 was 465… 11-4 was 460… 10-13 was 455… 9-7 was 455 just a touch high, 425 on 8-1 with tight spot, and was over 500 before going ATG, and 600 in March at 275lbs

SHOULDER PRESS 12-13 was 225… 11-4 was 220… 10-13 = 215… 9-7 was 245…. 5-26 was 245… and 260 on 3-11

DEADLIFT 12-13 was 455… 11-4 was 495… 10-13 was 485… 9-7 was 475… 500 on 5-26 and 505 on 3-11

5 K Run

2-22

27:58 PR

12-11 29:59 on treadmill... 29:39 on 11-9 ... 10-9 did 34:52... 9-4 34:42, 7-20 34:59 on treadmill, 35:06 on 6-15, 40:54 on 5-25 and 36:46 on 4-9 on treadmill... estimate after plug came out

Run in Columbia... Pull-ups, Rows Push-ups, Abs

2-19

Still in Columbia for state tournament. Ran in subdivision behind University Hospital for about 45 minutes. A good a 4 miles. Hit some pull-ups in the play area (2x10) and did some rows 3x15 (rings) and push-ups 3x15 and abs 5x15 when I got back.

Run... State Wrestling

2-18

In Columbia for state wrestling and all the motel has is an eliptical and a treadmill. I enjoyed the sunshine (43*) and ran on Keene and in the neighborhood behind the hospital ap 4+/- miles

42:21

"Tabata This"

2-17

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Rows (SDLHP) 12-13-13-12-12-13-12-13_100
Squats 17-18-17-17-17-16-15-16_133
Pull-ups 17-10-12-10-6-7-7-9_78
Push-ups 32-25-20-20-15-20-17-16_165
Sit-ups 11-11-10-9-8-8-8-8_73

Low Score_12+15+6+15+8_56

2009 Games Final Event

2-15

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups… progressions off of knees
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders… counted them if I had good height
135 pound Thruster, 15 reps
30 Pull-ups30 Burpees
300’ Walking lunge with 45lb plate held overhead

33:47

8 mins of: 4 HSPU, 8 2 Pood KB Swings, 12 GHD

12-14

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps... couldnt go all the way down with my back

7 rds + 4 hspu + 4 swings

Snatch x 1

2-14

1 rep-max Snatch

didnt want to max on overhead lift with my back..... went up to

155 3x5

Work out on Lunch Break!!

went into Monett's weight room during lunch break and did

5 rds:

10 dead hang pul-ups
10 85# DB incline
10 vertical leg raises

20 Minute Run

2-12

Back felt better went on 20 min run outside Friday night in Monett after districts
Super 8 to Wal-mart/Lowes road,,,,, down to Subway road back to motel
Came back and ate pizza,,,, only 2 1/2 pieces

FELT GOOD!!

Back Squat 10x2

2-9

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Made it to 5th or 6th set with 355,,, relaxed core and tweaked lower back

"Stephen"

2-7

218.6#

‘Stephen’

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

28:17

Used bench and agility pad for GHD and EXT. K2E were all to elbows or even forarms

Deadlift 5x5

Deadlift 5-5-5-5-5-5-5 reps

Went up to 425x5

after practice, big chunky bar, no chalk

21-18-15-12-9-6-3 135# SDLHP & Inverts

2-5

219.#

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

Could have pushed it a bit harder, but since this was not for time I approached it like a strenght WOD…a different kind of strong! Used rings for the inverts 4-6 at a time, hard to keep elbows locked and waist from bending.I didn’t think the sdlhp would be the easy part… Still great ab/core work and shoulders are toast…so is grip! Spent about 35-40 mins total once I got started

"Kelly"

2-3

220.0#

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

39:51

ran inside, 10 down and backs on the wt room…

"Griff"

2-2

“Griff”

For time:
Run 800 metersRun
400 meters backwards
Run 800 meters
Run 400 meters backwards

17:06

on a snowy track

5 Rds: 155# Thrusters, 5 Muscle-ups, 400M

2-2

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

20:16

Ran 400’s inside
Muscle-up progressions off of knees
about 10-15 min after Griff

L-pulups 10x2
20 regular pull-ups

Tan-Tar-a Trip

ran about 32 mins or so.... very very hilly