115 lb. Deadlifts, Hand-stand Push-ups

Five Rounds of Five.

I did my hand-stand push-ups different today. My body was vertical like normal, but my legs were further back on a box instead of the wall. This was more difficult than the way I usually do them--like a push-up with my feet elevated.

Time: 11.11

80x Jump Rope, 30 Box Jumps, 25lb. Kettle Bells 20x

Five Rounds

Time: 15.14

Time: 10.11

Three rounds for time of:


20/25/25 pound dumbbell Thruster, 15 reps

30 GHD situps

5x--800m run, 3 rope climbs, 25 regular push-ups

This was (in my opinion) the toughest crossfit workout I've ever done! I finished in 47:07 and kept trying to encourage myself the whole time thinking...I am not sawing off my arm right now. Yesterday, I watched the Today Show interview Jon Metz after he got his arm stuck in his furnace.

Overhead walking lunges, Burpees

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet (subbed with the training bar, 35lbs)
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Time - 14:48

Slow on the first two.  They kind of seemed like a warm-up.  Went much faster on the last three.  Need to start faster next time.

Overhead Squat

1-1-1-1-1-1-1 reps

Warmed up and practiced form with bar.  Focused mainly of stability and getting deep.

Counted a bunch of tries and reps as warm-up
45
45
45
50
50
60
65
70(f) Did not get to parallel.  Close but no cigar.

100m Sprints 10x

1. 16.74
2. 17.35
3. 16.66--fastest (I figured out how to run them)
4. 16.92
5. 17.22
6. 17.26
7. 17.92
8. 17.47
9. 18.09--slowest
10. 17.55

Average Time: 17.32

Wall Ball & SDLHP

30 lb. training bar

12 lb. wall ball

200
50
100
35
50
20

Time: 24:10

SDHP, Bench Press

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Subbed SDHPs with a 35lb curl bar for rows 10meters = 1 row
Subbed 45lb bar for body weight bench press

Time-19:57

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Time: 6:22

Used a 45lb bar and went with power cleans.  Ring dips were assisted with toes on a box like an incline bench would be set up to help with pull-ups. 

Deadlift Progression of Five Sets

Thanks to my crossfit friends for pushing me I am becoming more focused on my workout times and lifts! Today, I thought I was going to start out my deadlifts with 75-85-95. But, after being honest with myself (and Daniel) I used those sets of 5 as warm-up and started at 105, instead. I felt much more confident after lifting 145lbs. for my final set and I'm ready to see what my max will be! And, by the way, I need to repeat yesterday's workout after watching Daniel. I could have pushed myself harder on the body squats. I'm getting there.

Five sets of 105-115-125-135-145

Pull-ups, Push-ups & Body Squats

Time: 11:31

I did jumping pull-ups and modified to 3-6-9.

Front Squats, Pull-ups & Tuck Jumps

5 rounds + 4 front squats in 12 min.

I did assisted pull-ups with Daniel as my partner and focused on using my upper body.

I used 75 lbs. for front squats.

I did not have a jump rope so I did 20 tuck jumps in a row each round.

Northwest Regional Event #4

30 burpies
30 35lb. thrusters
3 rope climbs
30 25lb. kettle bells

20 burpies
20 45lb. thrusters
2 rope climbs
20 25lb. kettle bells

10 burpies
10 45lb. thrusters
1 rope climb
10 25lb. kettle bells

Time: 18:40

South Central Regional Event 4

10 Muscle-ups (modified)

15 Handstand push-ups (modified)

45 pound Squat clean, 20 reps

Run 550 meters



Time: 6:40

This workout felt strange to me. I should have done more muscle-ups on the rings, but I didn't know what to expect for the first time. I could have done 5 more hand-stand push-ups. The weight for squat cleans was just right for me. I will try this one again later.

Northeast Regional Event 1

Three rounds, 21-15- and 9 reps, for time of:

135 pound Overhead squat (45lbs instead)
Chest to bar pull-ups (put legs on bench and pulled chest to bar)

Time 5:02

May go to pull-ups using the top of a bench like Amanda next time

"Randy"

75 pound Power snatch, 75 reps for time.

Used the curl bar which is about 25lbs.

Time 4:24

Did this one back in July of 09 with the training bar and which probably weighs about 35lbs and time was 9:04.  The weight was a little less but still cut the time in less than half.  Main difference is exploding up with the weight instead of just lifting it.

800s

Run 4 800 for time

3:53
3:17
3:24
3:24

Took the first one on as more of a warm up for the other three.

Total Time: 13:18