1 rep max and muscle ups

Press 5/3/1
95x5
110x3
120x4

Squat Snatch 1/1/1/1/1/1/1
95-115-135-145-155-160-165(f)


rest then: 30MU for time 3:59

Was it that fast!

I decided to complete the WOD that Josh completed this date which was 30 muscle ups for time and 8x400M runs. I was pleasantly surprised with the muscle ups. I did 5 in a row and then decided to not burn myself out by attempting to many sets of as many as I could in a row. Instead I did my first 5 then I did them in ones, I would complete a muscle up then drop, reset, and do another one. In hindsight I should have videoed it, however, my wife was my witness as she kept time and count of reps. All reps were full extension at the bottom with a turn out and full locked out extension at the top. I completed all 30 in 4:19 which is 1:08 faster than previous. Needless to say I was excited.

I rested about 10-15min and then tackled the 8x400M run with the following times; 119-117-118-122-122-125-126-122. The lap around my block, depending on were in the street you run, is either 10M shy of a 400 or 10M lomger than a 400. Either way I am close. I was running in a head wind on the back stretch which was a bear, however, I feel I made some good times. I am getting better at POSE running and can feel a difference, I am not working as hard as I was. My back is still alittle sore and I am constantly stretching which will now be a permanent activity throughout my day. K-Star is the man and his videos are priceless, I am definetly looking forward the Mobility and Recover Cert coming up. Oh yea the OLY Cert is gonna be good as well.

Chipping away at the "Paper Route"

Friday 10/02/2009
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood,subed 1.5pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells,subed 1pood
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents, subed 9supine ascents

19:17

I have no idea where the time went with this one. I was doing great and all of a sudden, BAM it was over at 19:17. Do not know whate else to say.

Saturday 10/03/209

"Paper Route"
A. perform 22 push up burpees in 60 sec
(all males jump to a 9ft marker, all females jump to a 7ft marker)
if you complete this you have 3 minutes rest before B; if you do not complete this you have 1 min rest before B
B. perform 40 box jumps in 60 sec
(all males jump to 20", all females jump to 14")
if you complete this you have 3 minutes rest before C; if you do not complete this you have 1 min of rest before C
C. perform 45 air squats in 60 sec
(everyone - hip crease below knee)
if you complete this you have 3 minutes rest before D; if you do not complete this you have 1 min of rest before D
D. perform 75 double unders in 60 sec
if you complete this you have 3 minutes rest before E; if you do not complete this you have 1 min of rest before E
E. perform 40 jumping chin ups in 60 sec
(bar 8 inches below both arms fully extended when on box)
if you complete this you have 3 minutes rest before F; if you do not complete this you have 1 minute of rest before F
F. perform an average of 14 sit ups anchored on a tabata protocol for 8 sets
if you complete this you have 3 minutes rest before G; if you do not complete this you have 1 minute of rest before G
G. perform 50 hanging knees to elbows in 3 minutes
(cannot touch down)
if you can complete this you have passed, congrats; if you cannot, you have to perform 150 hanging knees to elbows for time to finish including reps you have already completed within the 4 minutes; ensure you time the entire 150 and post to comments

This was a WOD from OPT's blog everything was finished in the 60secs, I did not make the knees to elbows and forgot that I was not to touchdown, even if I had remebered I would not have made it. Needless to say I did not complete the 150 for time. All in all this was a tough WOD, you think, 60secs this is going to be easy. Well I had seconds to spare at the end of each round.

Today

30 Muscle-ups for time

5:27

I have done this 3times now all within 3-5secs of each other. During the WOD I have not been at full extension and will definetly try that next time. I did this in the morning and came home in the afternoon to work on full extension MUPs. Full ROM is difficult, I did find that offsetting my hands from the center of the rings allowed my grip to stay on longer during the tunr out. I was able to muster up sets of 2 up to 12 not for time and then I was done.

I can not wait until my bumpers arrive, there are WODs that I am skipping as it is difficult to do them at the gym, poor excuse I know. I seriously need the external load WODs.

"Barbara" with some Muscle

Thursday 05/28/2009
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

My goal was sub 20min!!! Here are the results 3:01, 3:39, 4:21, 4:31, 4:22 Total=19:54

I am not sure if I am trying to hard in the first couple of rounds or not. This is the one WOD that gets me seeing Pukie by the end. All in all goal was met!!!

Today
30 Muscle-ups for time

Previous goal was 8something. My goal for today sub 5min, attainable but difficult. I ended up with 5:31. I had 2 misses out of the 30. I have been trying to get the video on the blog but it is taking a long time to upload. I will let it run overnight and see where it is in the morning.

By the way, front squats 3x3 170, 180. I did not get 185x3, however, I was able to manage 185x3 on single sets. Not sure if my legs were still feeling Barbara or if the weight is getting heavy enough to start seeing smaller increments in increasing weight. Back squat the same. 155x17 my goal was 20 and how I felt last Thursday I felt I could of completed it but no go.

So I figured out why the video will not post, size is to big. I will have to figure out how to upload to youtube and then post on the blog. I will keep you informed!!

Muscle Ups

Today was 30 Muscle Ups for time. 9:30 was my time. I was able to get 8 in a row and then they drastically decreased to 1-2 at the most. I am excited as my time is about 5min less than last time and my muscle ups are much stronger. I did record my performance, however, it exceeds the max size requirement. I am excited to try DT, however, I do not like the 155 power clean. My strength is increasing and I feel I could do 135 it will just take time to take off and add weight in the middle exercise. Josh and I recently made boxes (pic will come once they are painted) and I greatly appreciate Josh letting me tag along and make them.

Within the Pain comes the Understanding

After a weekend off (not by choice) I was ready for todays WOD which did not involve any low back

30 Muscle-ups for time
14:20 for 30 muscle ups. ALL MUSCLE UPS!! I was surprised at myself that I was able to do all 30. It did take time but I was able to do all muscle ups instead of sub.

Talking about the title. I feel within the pain of anything comes understanding not just in CrossFit but in everyday life. Do not worry I will not start talking about life, after all this is a CrossFit blog. So here I am unable to move my lower back lieing on the floor thinking if I seriously injured myself when it hits me, That is what midline stabilization is. There are about 4 videos on the CrossFit main site about midline stabilization. Of course I am attempting to do the same but obviously not correctly. Well at this point lieing on the floor I have no option but to stabilize my spine or I am going to be in alot of pain. This is how midline stabilization is supposed to feel!!! Easier said than done during heavy squats or "Fran" but at least next time I will know if I am stabilizing correctly.

As I type this my right knee has this audible popping noise when taken from full flexion to full extension or when I run. Maybe some understanding will come from this, or, maybe it will cost me a trip to the orthopedic doc. We will see!!

My personal challenge started today as well (now that my back can tolerate the 20# vest) I broke up the pushups into sets of 10 with 30secs to 60secs break in between. I did that so I would make it thru all of them in a reasonable amount of time. Obviously more consecutive pushups and in less time with less breaks.