Rowing always sucks if you do it right...

Crossfit Wylie:

4 rounds for time

Teams of 3, each person at a station:

3:00 row for calories
20 hollow rocks
20 supermanses...

So basically 3 minutes on, 6 off... it still blew

Team total 569 calories in 36 minutes of rowing (I was hitting about 50 cal for the 3 min..which sucked...)

TP

Death by 10 Meters

Home WOD day assigned by CF Wylie

Death by 10 meters:

Set two cones up 10 meters apart.

With a running clock, run 10 meters in minute one, 20 meters in minute 2, etc. until you can't complete a round.

14 +14

Was just to the 15th lap? when time ran out.

Ties my old record, but the previous one was after front and high rep back squats, so that was harder.

 Old Record 14+

10k row...yay

10k row: 48:47

Squats, rowing

Squats:

1 rep max

5x 95
3x 145
1x160
1x 180
1x190 (most in about a year, let this be a warning kids, stay consistent)

Rowing:

AMRAP 12 minutes:

In teams of 3, one team member rows 500 meters, then switch to next team member

5 rounds plus 260 meters:  2760 meters

I was the starter, first 500 was 1:40.  Not bad, faded HARD at the end.  Second 500m was

Deadlift and shitty metcon

1): Deadlift (3RM)
* Set 1 – 5@50% of possible 3RM
* Set 2 – 3@75% of possible 3RM
* Set 3 – 2@85% of possible 3RM
* Set 4 – 1@90-95% of possible 3RM
* Set 5 – Test 3RM
* Set 6 (optional) – Test 3RM

215 at top end x 3


2): Metcon (Time)
3 Rounds For Time:
20 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
10 Strict Pullups

44lb kb, used a band for the pullups

Row row row

5k row

23:35

And this week...

Crossfit Wylie

For time (30 minute cap, subs in parens)

100 du (50)
50 pullups (25)
400 m run (200)
80 squats (40)
40 hand release push ups (20)
400 m run (200)
60 kb swings @ 55 (30 and 35)
30 push press 115 (15 @ 95)
400 m run (200)

19:23

That was fun, grindy but fun

Crossfit Wylie 5:30 am crew

5 rounds

5-7 deadlifts (5x145)
90 sec rest
max pushups in 60 seconds (19)
90 sec rest
8-12 reverse lunges holding dumbells (8 each leg at 35lbs in each hand)
90 sec rest
8-12 strict dumbbell shoulder press (12 @ 25lb)
90 sec rest


Row 1000 m (4:09)

Only got to round 3 before time ran out.  If you do the math (and someone in the class did) it's 35 minutes of rest not counting time exercising so after w/u it got sketchy.  I started light on DL to warm up so I didn't get as far as I'd have liked.

Well now...

Crossfit Wylie

1 rep Max weighted pullup: 35lbs

AMRAP 10

2 strict pullups
4 ctb pullups
6 kipping pullups

200 m run

5 rounds

My weak sauce opted for strict pullups, banded 8x

ACT NOW!!!

Okay, couple things:

Update, finally got done with the chiropractor.  Everything seems good.  Little bit of glute stuff:

So back to work here shortly.

But, now for great offer:

Brand X Satellite Member Jeesh has himself an itty bitty bidness:

http://www.ebay.com/itm/Define-Your-Fitness-With-This-21-15-9-4-x6-Oval-Car-Magnet-/200854505769?pt=LH_DefaultDomain_0&hash=item2ec3dc8929

Stop by and buy..... come on, $5?  Buy them for friends, family, people who love crossfit, and even better, people who hate it.  They won't even know you stuck this on their car.....for a while...hilarity will ensue!

And more disaster. Yay.

Aaaand the crap storm continueth...

Did something to my shoulder a couple weeks ago (though I think, since there is now numbness in the thumb, and arm that it's more nerve related than muscle related, though not to rule out any one of them).  

So, been trying to get some wods in during tough times at work and busy home life.

So, go out to do a lower body wod today.

And my back gave out on the situps....

500m Row then

2x

1:00  Happy baby
1:00 Triangle Pose
1:00 bottom of squat hold
5 squats
100m run

Strength:

35 bulgarian split squats per leg

Wod:

50 Squats
50 Situps
50 unloaded good mornings

DNF (4:36)

Got the squats and sit ups, but my back started aching a little during situps (which is weird, first time that's ever happened)

And when I tried the good mornings, no joy.

eh crap.

Sunday catch up: rest all week, pain today

I'll put up my weekend stuff here:

I'll put the weekend's wods here:

Saturday:

EMOM

4 bulgarian split squats each leg
3 deadlifts @135lbs

Got to round 15 before missing.  I missed because I was about to dry heave.  Yay me.  Took a few minutes rest, got back on, didn't miss the last five.  Boy, that suck just crept up on me...

So, 20 rounds 24 minutes

15 then 5.

Sunday:

Warmups then:

5 rounds

200 m run
40 situps

21:55

On another note, I have something really messed up in my shoulder.  More 'splaination in the health topics, but basically, I have a horrible ache in my shoulder that's not responding to ice, keeps me awake at night, and for whatever reason, I have full range of motion (at least according to the primary car doc) without pain.  That is, I can't recreate it.  I think it's nerve related, but not sure next step.

The pain of Thursday AM: Shoulder press, J.T.

Shoulder press




3x100x2



30 Bulgarian Split squats per leg…



Then



J.T.



21-15-9

Shoulder press @ 60lb

Bar dips (used a band..I know, but otherwise, no a holy chance in hell of getting this)

Pushups



18:45



I don’t even want to go back and look at my previous attempts…

So I don't forget...AM workout

1:00 pigeon
1:00 hamstring floss
10 unloaded good mornings
1:00 Happy Baby
100 meter run

(did it twice plus some shoulder stretches)

Then

Deadlifts

10x95
10x115
7x135
5x155
10x175

Then

21-15-9

DL @120lbs
Elevated ring rows

12:24

Lots of "ring staring"...I get completely muscle fatigued by about 12 or so and then it's just a struggle.

The week of Sept 10!

9/11/12

Tabata bent over rows (w/2x25lb dbs)

Tabata push ups...

Tabata bent over rows (w/2x25lb dbs)

16/12/11/10/10/8/7/7  Low = 7, total = 81

7/7/6/7/5/6/6/6 Low = 5, total = 56

12/10/11/10/7/10/9/10/10 Low = 7 Total = 89

9/14/12

Amrap 10

25 situps
15 mountain climbers
5 tuck jumps

5 rounds at the buzzer

DB shoulder press 3 round max

3x40, 2x45 (f1)

9/15/12

Squats:

Squats

2x195x2

WOD

5 Rounds

10 Good Mornings @65#
100m Back Rack carry@ 65#

7:29


9/16/12

Shoulder Press 10x95x2, got all rounds

Deadlift:

170x10

Wod

EMOM for 10

1 shoulder press @ 80#
5 pushups
1 forward roll

All rounds

Catch up, week 27

Gonna stack some stuff here...

Tuesday

1:00 triangle pose
1:00 happy baby
10 Bulgarian split squats
1:00 triangle pose
1:00 happy baby

Wod:
6x amrap in 3 minutes
5 squats
10 Burpees
5 push ups
Rest 30 seconds

8 rounds plus 4 burpees..

Skill: 5:00 accumulative plank hold

Saturday-

Buy in:
1:00 bottom of squat hold
10 squats
1:00 happy baby
10 goodmornings 45# bar
1:00 pigeon pose

Strength:
Back squat 195x3

10x95
5x115
5x135
3x155
3x175
3x195--DNF

Got up to 3x 175 and MAN I wasn't feeling it.  Everything felt heavy and it seemed like I couldn't get in the groove. And back got a bit hinky on my last rep of 175, so since my head wasn't in it, I just bagged the top set

Wod:
Amrap in 10
3 hang power cleans 35# Db
6 push presses
9 second overhead hold

9 rounds + 3 seconds...10 rounds in 10:10


Sunday-

Buy in:
1:00 happy baby
1:00 pigeon pose
10 Bulgarian split squats
1:00 bottom of squat hold
1:00 triangle pose

Strength:
Deadlift 205x3

10x95
7x115
5x135
1x145
1x155
3x165
3x185
3x205

Wod:
100 handstand rocks
100 sit ups

Ow.  Just ow.

11:54 (6:22.5/5:32)

MIle run and all that jazz....

Sunday-

Buy in:
Accumulate 15 minutes on a lacrosse ball

Wod:
1 mile run

7:05

Not my greatest effort, but I'll take it....

1:46/1:53/1:46/1:38

Mighta been sub 7 if I shoulda coulda woulda kept lap two where it was supposed to be.

Also, if I'd have eaten more pain, and kept the other laps to 1:40 or so.....

Skill: focus on pulling with the hamstring, leaning forward instead of reaching with the foot out front.

Cash out:
1:00 happy baby
1:00 hamstring flossing
1:00 triangle pose
1:00 lacrosse ball in calves
1:00 barbell tricep mash
1:00 lacrosse ball in traps

Saturday! Deads and Presses! And planks! And junk!

Saturday-

Buy in:
1:00 happy baby
1:00 hamstring flossing
10 bulgarian split squats
1:00 foam roll hamstrings
1:00 foam roll back

Strength: (missed Thurs' wod..., put shoulder press in today because it doesn't mess with anything)

Shoulder press 2 sets of 2 at 105#

10-7-5-3-2-2

45, 55, 65, 85, 105, 105

Deadlift 165X10

10-5-5-5-5-10

Did 95, 115, 125, 145, 155, 165

Wod:

Tabatta plank hold

5 rounds
30 sit ups
15 double unders

Tabatta plank hold

Time for Tabatas: 4 min each (8 min) Time for wod in the middle 12:42.

That was unpleasant...

Squats and stuff...

Buy in:
1:00 happy baby
1:00 hamstring flossing
1:00 Samson stretch
10 Bulgarian Split Squats

Strength:
Backsquat

100X10
120x5
130x5
150x3
170x3
190x3

Wod:
Emom for 20 minutes
4 Bulgarian split squats each leg
1 hspu attempt

Was running short on time: did a EMOM for 10.  Went from 2x15lb plates and abmat to 2x15 and 25lb plate + abmat during wod...

Skill: 125 sit ups

Cash out:
1:00 bottom of squat hold
1:00 hamstring flossing
1:00 lacrosse ball in traps

Tuesday's Wod, Wed!

Am off a day...

Tuesday- (Did this Wed.)

Buy In:
500 m row
1:00 happy baby
1:00 birds of paradise
1:00 pigeon pose
10 squats
1:00 foam roll back

Wod: 15 minute amrap
10 hang power cleans 80# barbell
Empty Prowler push 150 m

About 4 rounds...15 min ended when I was coming back from the last prowler push...which sucked by the way.  So did the first one.

Skill work:
10 Handstand push up attempts

hahahahaha