Tire Flips

WOD: 6/30/08
4 rounds of
10 tire flips
20 push-ups
25 box jumps (24" box)
200 meter run
2 minutes rest

I was thinking the same thing as you, that doesn't look all that hard. Believe me, it was intense and the rest breaks just forced you to work that much harder during each round. I started in the second wave and had to wait a few times for an open tire but my total time was 23 something. I wasn't very happy with my effort and I wish I would have started at the same time as Matt so I could try to keep up with him. I know should have pushed myself harder on the runs because I used them more to catch my breath cause the box jumps were killer.

After the WOD I did some work on my butterfly kipping pull-ups again. I was able to string 7 together this time with out losing my rhythm so I am getting better! They still look a little sloppy but that will come with more practice. My goal is to be able to do 30 pull-ups the next time we go for our 1 set max. I know I can do it if I just keep working at it.

Slapping Push-ups

WOD: 6/27/08
5 rounds of
10 walking lunges (25# DB's)
10 push-ups
Immediately followed by 5 rounds of
10 jumping lunges (24# DB's)
10 Slapping push-ups

Friday was going to be my skip this day and go Saturday workout but I looked at it and I really wanted to do it. So I took off work 2 hours early to make it in to the 3PM class. I finished the first 5 rounds in 3:16 and the total work out in 11:39. I was pretty impressed with my time and my ability to stick to slapping push-ups the entire second half and not have to drop to clapping ones. The jumping lunges were killer and I barely made it through the last round. I was definitely sore all weekend and even some today.

Band Running?

WOD: 6/26/08
7 rounds:
30 Seconds of band running
7 full hang cleans (135#)
30 second rest

The prescribed workout was originally for 10 rounds but Ricky could tell we were getting worn out by the 4th so he cut it back to 7 for us. Thank god, I think I might have died, ha! I also had to scale the load on the cleans to 115# partly because I am still not very good with my technique and partly because I am just not strong enough yet, soon though hopefully! There were only two of us tonight because it was technically a "rest day" so Matt and I had a side bet for who got the most band runs. The loser had to do 50 jumping pull-ups. Luckily he finished his cleans quicker than me so he finished his last band runs before me, and then he made the mistake of saying how many he ran. I was 7 behind at the time so I pushed harder and I tied him. So we both did the pull-ups. All in all, I'd say it was a good rest day :)

Filthy Fifty -- DNF :- (

WOD: 6/25/08
For time:
50 Box Jumps, 24 inch box
50 Jumping Pull ups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Back Extensions
50 Wall Ball shots, 20 pound ball
50 Burpees
50 Double Unders

We were given a 30 minute time limit on this workout and I definitely did not finish (DNF). I got to 24 burpees when Ricky called time. I was flying through the box jumps, pull ups and kettlebell swings but when I got to the knees to elbows I got stuck. I probably spent 7 -8 minutes alone on just the KTE's. This was definitely "filthy" and I was feeling pretty woozy for the first 5 minutes afterwards. I was planning on going in again tomorrow but I will have to see how sore / worn out I am tomorrow.

1 RM Deadlift

WOD: 6/24/08
Deadlift 1-1-1-1-1-1-1 reps

This was my first attempt at 1 rep max deadlifts so I didn't really know what to expect. About a month ago we did 3 RM deadlifts and I believe I got to around 260# before my form began to break down, so I dropped the weight down to work on that. This time I worked up to 321# and all but my last attempt had pretty good form. I wish I would have gone up a little more but I stopped there. It is still a personal record (PR) and it is a good gauge for what to beat next time!

After we were done with the WOD I decided that my hands had healed enough to work on my butterfly kipping pull-ups. I have been getting better at them and this time I got 4 in a row before I lost my rhythm. I am hoping to be able to use them in the next workout that includes pull-ups.

My First Post!!!

WOD - For time:
800 meter run (campus x 2)
7 rounds of:
12 DB Bench Press (50#)
12 Med Ball Cleans (20#)

For this workout we were given a 20 minute time limit. I started with the prescribed weight of 50# and I made it through 4 rounds before I decided to step down to 45# dumbbells. Unfortunately I was still unable to finish the work out. I made it through 9 presses on round 7 before time was called. On a brighter note, the 800 meter run was much easier than I was expecting. It's hard to believe that just over a month ago I was struggling much more with workouts that included running. This WOD was brutal and my arms felt like jelly the entire drive home. I am pretty sure I am going to be extremely sore tomorrow.