Get Up, Get Up, Get Down...

Pulled my left groin during the warm-up yesterday so was unable to complete THAT workout (Erin) or today's, the infamous "Death March." Instead?

30 muscle-ups for time

This was my first attempt at this and the game plan was to stick with one muscle-up every 15 sec. This didn't exactly work since my watch pooped out on me, but I tried to stay as true as possible. I was lucky to only miss one rep which was el numero 30. I can honestly say that my ROM was legit even if it did take me a few kicks to get into full extension. My final time and a PR (since it was a first) was 8:12. The baseline has been officially set!

weight: 176.0

All Quiet On The Western Front Squat

Front Squat
3-3-3-3-3

My hip flexors were jacking me up on these, but I dealt and got thru the 4th set before running out of time (we had 5 guys sharing the barbell). I pushed 190# on that round and believe I can get Dos Cientos next rendevous, especially if I have a healthy/pain free hip flexor.
We had a short met-con immediately after lifting. It was prescribed as alternating rounds of burpees and kettlebell swings where the first round is 10 burpees and 1 kettlebell swing and the final round is 1 burpee and 10 kettlebell swings. I was late getting over to the kettlebells and all the rx'd 53# were spoken for so I went with a 2 pood. My time was a treacherous 7:28 with a healthy push from Chase throughout.

weight: 176.9

Smokey And The Bandit

"Tailpipe"

With a partner, row 250m while they hold two 53# kettlebells in the rack position. At the completion of the row switch places. Do this 3 times for time.

I was a third-wheel on this one so our time wasn't indicative of a pure performance. Our total time was exactly 6:30 rx'd. This was fun but those kettlebells really wore on the 'ol lungs. It felt like a was wearing a corset.
After that we did 5x300m shuttle runs in the side alley. My times were :53/:55/:55/:56/:56. I tried to stay as relaxed as possible and focus on my stride... seems to have worked fairly well. Anyone that didn't make a 300 in under 67 sec was penalized 25 mountain climbers. One athlete had 3 such penalties, and I was obliged to do the 75 mountain climbers with him. Afterwards my quads/hip flexors were smoked.

They Had Style, They Had Grace, Rita Hayworth Gave Good Face

"Grace"
135# clean-and-jerk, 30 reps for time

Felt like sheeit right before... was nauseous and lightheaded. Sucked it up and pulled a 5:05. Would love to knock a clean minute off this next go around (at least).

Man Maker

"Nate"
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 2 pood

Great stuff today! This WOD was an ass kicker, but also a ton of fun. Having just learned mu's a few short weeks ago I would've thought that they would be my limiting factor. This wasn't the case. Those gosh darn hspu's mopped the gym floor with my face (even with 2 abmats). I maintained ROM. I maintained proper mechanics. I just didn't have the strength and endurance required to keep going with these. But I will. Kettlebell swings weren't nuthin but a thang.
First time doing this WOD so I set a PR. HA! Today's results:
8 complete rounds + 2 muscle-ups

weight: 176.8 (hydrated and post din-din)

Put Your Hands Together...

Clean-and-Press
3-3-3-3-3

This was a great WOD. It was nice to be able to work on the cleans without too heavy a load, but still be challenged by the weight during the press portion of the movement. I've made some decent gains in shoulder strength since starting at the CFDC. I need to keep chuggin' along though. Today's loads were:
105-115-120-125-130

Our cookie today was AMRAP in 5 minutes of:
clapping push-ups
lunge-jumps

We increased the rep count with each round, so round 1 was 1 push-up and lunge-jump per leg, round 2 was 2 push-ups and 2 lunge-jumps per leg, and so on... I nabbed 9 full rounds, 10 clapping push-ups, and 5 lunge-jumps per leg.

Weight: 175.8

Wasting Away In Margaritaville

4x800m run

Today was horrible. My mind was NOT in the game. I blame a long weekend of partying and eating which led to absolute dehydration. I weighed in a 172.6 which is considerably less than my average of late.
My first 800m was decent, I ran a 2:41. I didn't have anything left after that, and it was all I could do to maintain a stride. The remaining 3 rounds were all between 3:00 and 3:40. Pathetic.
I aim to redo this WOD by the end of the week.

BOY You Look Just Like Yo Daddy!

Sumo-Stance Deadlift
1-1-1-1-1-1-1

This was a fun lil variation on the deadlift. The grip was the most interesting thing since our arms were literally perpendicular to the barbell and there was no center knurling on the bar. Used plenty of chalk and the hook-grip to compensate. My thumbs are still numb 4 hours later. It seemed the lower stance allowed for an easier upright body position. Maybe felt it a lil more in my adductors too. Other than that it felt like business as usual. My loads were:

225/255/275/305/315/325/335(f)

The cookie at the end was for time:
25-20-15
20# wall-balls
push-ups

Pulled a 4:13 on this. Push-ups were the limi-tor. Gotta up my game on these. On a sidenote I did 5 consecutive muscle-ups during my warm-up. Wanna start doing these a couple times a week to improve on the movement.

weight: 176.3 (174.7 after I tinkled)

H, I, J, K, ELLLLLLLLLL!!!

14 rounds for time of:
3 push-jerks, 155#
3 L-sit pull-ups

Went with 135# on these which was comfortable and consistent. The l-sit pull-ups were interesting. The movement forced a strict pull-up which was challenging enough, but keeping those legs straight ahead for 42 reps was a whole other animal. I think I did OK on these... My feet were always up and in front although my knees did start to bend once we got into the durty. My form sure as shit didn't help my time though. This WOD took me a whoppin' 17:20 to complete. The pace felt good though, and the blood was definitely pumpin'.

Weight: 173.6

Slice Like A Ninja, Cut Like A Razor Blade

Helen
3 rounds for time of:
400m run
21 kettlebell swings, 1.5 pood
12 pull-ups

I always get a sick feeling when I see this WOD. Maybe because it's an absolute gut-wrencher. Maybe because it was my very first CrossFit WOD and it left a lasting impression. Maybe it's because I dated a girl named Helen that ripped my heart out. Whatever the reason Helen gives me the hibby-jibbies. I suppose the good news is that I 've made steady progress against her everytime we've met.
Today I ALMOST went unbroken. KB swings and pull-ups were solid until the third round. On third round KBs I stopped at 15, took a breath, and then knocked out the remaining 6. Third round pull-ups were similiar... pulled 9 then struggled with the remaining 3.
On the runs I just tried to stay relaxed, find a pace, and keep it. Nothing spectacular here, but in the future I'll need to get faster on the runs if I wanna see any kind of significant time improvement. I don't think much more time will be shaved of the two other movements even if I'm able to do all reps unbroken. Maybe another 15 seconds? Maybe more if I can get a fluid butterfly kip going...

Today's time: 9:18
I sliced 1:22 off my previous PR of 10:40.
Golden.

Hot, Fresh, Made To Your Order...

Back Squat
5-5-5-5-5
5 x Box jumps after each set

My right upper quad is super tight/hurting today. Still managed to get it fairly warmed-up/loose and trucked on through the WOD. My loads were 185-185-195-195-200 (x4). Used a 30" box with 2x35# plates stacked on top. My leg didn't hurt at all during the box jumps, and I really only felt pain during the concentric portion of the squat when I was coming out of the hole. I noticed it helps ease the pain if I push my knees out wide.

We also did 5 rounds of Cindy towards the end of the session. My time was fairly quick at 2:48... it got the blood pumping fo' sho. The best time for the day (so far) was a blazing 2:15!

weight: 174.6

This Is Necessary...

Overhead Squat
1-1-1-1-1-1-1

I topped out at 150# which is a new PR for me... a 20# PR at that. I felt comfortable doing these today, my left shoulder stayed strong (and up) and I never came up on my toes. All in all I am satisfied with my progress... can't wait to put up some legit numbers though.

Speaking of legit, Dutch Lowy was in the box today... I was super geekin too. I wanted to ask him to autograph my titty but I couldn't find a marker. Maybe next time.

Man Vs. Acidosis

6 Rounds, 400m sprint

1:12/1:15/1:30/1:29/1:29/1:29

These sucked. Almost tossed my cookies after the second round, but I stuck with it. I gotta get some power endurance in these darn hammies of mine.

Long story short... Acidosis wins

I Put My Fingers Into My Eyes

Tabata Squat followed by:
4 minutes max muscle-ups

Rest 5 minutes, then:

Tabata Squat followed by:
4 minutes max muscle-ups

Epic bonk on the muscle-ups... but like Scott, this is my first official muscle-up WOD so I'll take it. Thanks to Trey for the pointers... my kips looked more like convulsions toward the end, think he felt obligated to help out. Lowest rounds were:

18/10
16/5 (+10 ring dips)

One Flew Over The Cuckoo's Nest

For Time:
95# Thrusters, 100 reps
At the start of every minute you must complete 5 burpees

We had a 20 minute cut-off. Yeah, that's right... 20. That means I did 100 burpees because I sure as shit didn't skip a round. Unfortunately, I only pushed out 66 thrusters. I didn't feel good about this at the time, but looking back I realize I did some work. Still want to hit the 100 mark though. Think next time I'll start with 5 thrusters every minute and ride out the 20 minutes. Geez, I can't wait for my next chance to hit 100 thruster and 100 burpees in 20 minutes... I must be losing my mind.

Naw, just learning to beat it into submission.

Full Retard

100 Push-Ups

Everytime you break, run 400m

This was a good WOD to come back to the box with. My output was sumthin like:

50-run-15-run-15-run-20

Then we did little box jump challenge where we had to start the exercise without knowing the total amount of reps necessary, then 30 sec into it the rep count was revealed and we had to make that number or start another session. The class was so large we had to share boxes, and I was honored to share a box with Tolbert who, incidently, also just got back from Colorado. I dunno if the change in altitude was still toying with our brains but we had the HARDEST time coordinating our jumps. Needless to say we DIDN'T hit the target, but we got a good laugh.

OH! I also nabbed my very first muscle-up today AND it was captured by David P. Fulton on his handy-dandy new 3G-S. Soooo kewl.

weight: 174.5