Sunday, October 31st

WOD 1

10 Rounds for time
10 Burpees
10 KB Swings(55)
TIME 10:25
*Again, I am trying to select wods and weights that will keeep me moving. Wods that I have to be mentally able to push through. I am trying to minimize my down time during workouts so selecting weights I know I should be moving right through help me cut down that time.

WOD 2

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

TIME 17:30

*After being humbled by Lucas in a wod from the other day I HAD to do another workout tonight. I am glad I did! On the 95th rep my pull up bar broke away from the beam I had it screwed to, spotty craftmanship! I fell and caught myself right before I hit the ground, so I finished the workout after about a 5 second delay of me trying to figure out what had happened.

Saturday, October 30th

WOD 1
10 Minute AMRAP
10 Hanging DB Squat Clean Thruster(30's)
15 Box Jumps(20")
ROUNDS 7+24 Reps
*I want to work on my box jumps so I am trying to incorporate them into as many wods as I can. The weight was light enough on the HDBSQTH that I kept moving. I am also trying to select weight that I know I will reach a burn out cardiovascularly before muscularly. Hopefully this will increase my cardio and muscular endurance.

Friday, October 29th

WOD 1
10 Rounds for time
10 Power Cleans(115)
10 Burpees
TIME 12:27
*This wod was tough, I did the same wod in March(I think) and i used only 95 pounds. I finished in 13:29. This time around I used 115 pounds and finished in 12:27. It felt great to beat my old time using 20 pounds more!

Strength
Pull Ups
2x10
2x8
*I did a traditional strength training day with Mike today. We worked on back strengthening movements. I was exhausted from the wod 10 minutes earlier so I would not say this was my best performance.

Thursday, October 28th

Rest Day

WOD 1
2 Mile Sprint work
*I started off wanting to run a 5k but about .80 my shins were so tight that I couldn't keep going at a consistent jog. I turned the 5k into a sprint/walk. I was running .10-.15 then walking for a few seconds to relieve the pain in my shins.

Wednesday, October 27th

Strength
Back Squat
1x12 @135
1x12 @185
1x12 @225
1x10 @245
1x6   @275

Front Squat
1x10 @135
1x10 @155
1x3   @185
1x3   @205
1x4   @215

WOD 1
"Danny"
20 Minute AMRAP
30 Box Jumps(20")
20 Push Press(115)
30 Pull Ups
ROUNDS 4+65 Reps

Tuesday, October 26th

WOD 1
For total points
5 Minutes Row(Calories)
4 Minutes Box Jumps(24")
3 Minutes Squat Snatch(75)
2 Minutes Wall Balls
1 Minute HSPU
TOTAL 262 R(122) BJ(72) SqSn(30) WB(36) HSPU(2)
*It was nice to get back into doing wods today. We did this wod in March and I scored 244, it was nice to beat my old PR. The wall balls were much more difficult than what we use to use. I was so out of breathe for HSPU that I only got 2 but the 2 I did finish were not too difficult.

WOD 2
3 Rounds for time
500 M Row
100 Double Unders
TIME 11:42

Monday, October 25th

Strength
Heavy high rep chest workout on Smith Machine with Mike. Also worked on strict dips on the Roman Chair.

Sunday, October 24th

Rest Day

Saturday, October 23rd

Rest Day

Friday, October 22nd

Bachelor Party in Chicago

Max Push Ups in 2 Minutes
84

Thursday, October 21st

WOD 1
ISU Stadium WOD
4 Rounds for time
Run up about 100 stairs
20 Burpee Wall Jumps(3')
Sprint(50yds)
TIME 14:25
*Stairs were by fair the worst part of this workout. I felt like I could not run them faster without falling, they all started blending together the last 2 rounds. The burpee wall jumps were a lot of fun and a nice change of pace. I'm looking forward to going back and thinking of something new.

WOD 2
2 Minute AMRAP
Double Unders
TOTAL 155
*Lucas and I wanted to see how many double unders we could get in 2 minutes. We saw some of the studs do this wod in a journal article and thought it would be fun. It was.

Wednesday, October 20th

Strength
Squat Clean
2x5 @135
1x5 @155
1x5 @165
1x3 @185
1x3 @195
1x3 @205* PR

WOD 1
Hill Sprints at Demming Park
*We ran 10 Sprints up the main hill at Demming Park. We allowed 60,50,40,30,30,40,50,60 rest between sprints. Somehow it added up to 10 sprints.

WOD 2
"Festive Forty"
40 Push Ups
40 Sand Bag Squat Cleans(63)
40 Box Jumps(20")
40 SDHP(55)
40 Hang Power Snatch(45)
40 Jump Squats(45)
TIME 9:38
*This wod burned my legs and shoulders pretty good. The lactic acid build up was what slowed me down. The guy who got first place(6 minutes some seconds) is a stud.

Tuesday, October 19th

Strength
1x15 @135
1x12 @185
1x10 @225
1x8   @255
1x6   @275

WOD 1
"Daniel"
50 Pull Ups
400 M Run
21 Thrusters(95)
800 M Run
21 Thrusters
400 M Run
50 Pull Ups
TIME 17:53
*I felt stronger than ever while running. My head was definitely in this wod. My legs were no where near as tired as I was anticipating after squating. Overall a great workout for the day, I am disappointed I will not have more time to do another wod tonight.

Monday, October 18th

Strength
1x10 @95
1x6 @135
1x6 @155
1x5 @185
1x3 @215
1x3 @220* NEW PR

WOD 1
15 Minute AMRAP
6 Push Press(105)
4 Hand Stand Push Ups
2 Muscle Ups
ROUNDS 3
*This wod did not strain my cardio at all, but it was an important wod to do. I need to work on my "skill" moves and this allowed me to. Gage wrote this up and we both went together. He got 3 rounds and 10 reps. The muscle ups were by far the hardest part.

WOD 2
For time
250 M Run
25 Snatches
25 KB Swings
25 OHS
25 Box Jumps
25 SDHP
25 Wall Balls
25 Thrusters
250 M Run
TIME 11:31
*This wod felt good considering I usually get tired as the day goes on. I finished in 11:31 which would have put me in the top 20 at the North Texas Sectional probably somewhere near 15th.

Sunday, October 17th

WOD 1
3 Rounds for time
15 Hang Power Cleans(135)
15 Burpees
TIME 4:20

2x15 GHD

Saturday, October 16th

Strength
Today's strength session consisted of a traditional strength workout with Mike. It was a laid back session, I feel like I have no energy after that near 2 hour workout Thursday.

Friday, October 15th

Rest Day

Thursday, October 14th

WOD 1

Team WOD For Time
250 Burpees
50 Squat Clean Thrusters (95lbs)
2000 m Row
30 Handstand Push-ups
1000 yrds Force Treadmill (40lbs load)
100 Pull-ups
400 Box Jumps (21in box)
200 KB Swings (55lbs)
2 Mile Run
15 Muscle Ups
20 Sled Pulls (4 plates; 20 yards)
100 Toe-to-Bar
TIME (Craig and I) 1 Hour 47 Minutes
*Only one of us could work at a time. This workout was LONG, that's about all I can say about it. Crossfit is not meant to be done for extended periods of time therefore this was a LONG wod. It was a blast though. You know you are in the company of great Crossfitters when you can look over 1 hour in  and smile at eachother. This workout was a lot of fun to do with these guys. I would have liked to finish closer to Gage and Lucas(They got 1 hour 36 minutes), maybe next time. Rest day tomorrow, hopefully!

Wednesday, October 13th

WOD 1
10 Minute AMRAP
20 KB Swings
10 Chest to Bar Pull Ups
ROUNDS 5
*I was not in the mood to workout this morning. This workout felt really good even though I was just going throuh the motions. Chest to bar pull ups are a great movement.

Run 1 Mile Untimed

Strength
Front Squat
3x5@ 135
1x5@ 155
1x5@ 185
1x3@ 205
1x3@ 225
1x3@ 235

Muscle Ups
1x4

Tuesday, October 12th

WOD 1
Run 1 Mile
Row 2,000 M
Run 1 Mile
TIME 24:05
*I still hate running, it is such a mental battle for me. The suck factor is through the roof. This workout was good to do but it has left me completely drained.

Monday, October 11th

WOD 1
25 Burpees
100 Wall Balls
100 Double Unders
25 Burpees
TIME 10:00

WOD 2
5 Minute AMRAP
Clean and Jerk(155)
REPS 37

WOD 3
Run 400 M
21-15-9
Ring Push Ups
Squat Snatch(75)
Run 400 M
TIME 9:56

Sunday, October 10th

Rest Day

Saturday, October 10th

Rest Day

Friday, October 8th

WOD 1
Sandbag hill run(100yds)
THEN
3 Roudns
20 KB Snatch(55)
20 Wall Balls(20)
20 Comando Pull Ups
THEN
Sandbag hill run(100yds)
TIME 12:30??
*The most difficult aspect of this wod was the pull ups. Comando style pull ups are much moer difficult from a tree limb than traditional pull ups from a bar. Kipping was difficult and my biceps felt like they were going to explode. Overall I enjoyed this wod, my cardio came into play on the hill run at the end, I still have a long way to go with my conditioning.

Rest 5 Minutes

WOD 2
3 Rounds
Hill run down
Bear Crawl Up
10 Burpees
TIME: 11 something
*This wod zapped me. I felt terrible for about 3 hours after. My lungs were not the same after this workout. The bear crawls tore my legs apart. The burpees were actually the easiest part of this wod. Again, my conditioning was a HUGE factor in why I did not finish faster, that and I did not have much rest between workouts : ). I need to drop about 10-15 pounds and I will be much more efficient.

Thursday, October 8th

RE-DO!!

WOD 1
5 Rounds for time
25 Box Jumps(20")
15 Burpees
5 Squat Clean Thrusters(95)
TIME 12:38
*I had to re-do this wwod after a little motivation from Gage and Lucas. I wasn't feeling to good last night when I tried this the first time. I knew something was off when I could hear people talking during the wod, usually I zone everyone out and I can not hear anything. By the 2nd round of this attempt I could not hear a thing so I knew I was going to make a better time.

WOD 2
"Helen"
3 Rounds for time
Run 400 M
21 KB Swings
12 Pull Ups
TIME 8:52
*I felt strong throughout this workout. My goal going in was 9:00 minutes so 8:52 was riht where I thought I would be. The running was by far the hardest part of this workout. I do not run enough so all things considered I feel pretty good about this one. I know I will not get down the the low 8's or high 7's unless I do more sprint work.

Wednesday, October 6th

WOD 1
5 Rounds for time
25 Box Jumps(20")
15 Burpees
5 Squat Clean Thrusters(95)
TIME 13:14
*This wod took it out of me. I do not feel very energetic today. My legs get so tired from box jumps. Squat clean thrusters may be the most difficult/ doable/ complex movement in crossfit. Hopefully my cardio will get better with time.

Sarah/ Nathan
10 Rounds for time
10 Burpees
10 squats
TIME TBA

Tuesday, October 5th

WOD 1
15 Minute AMRAP
10 Power Cleans(155)
15 Toe 2 Bars
20 Box Jumps(18")
ROUNDS 4 +39 Reps

Monday, October 4th

WOD 1
10 Rounds for time
15 Deadlift(135)
15 Show Hand Push Ups
TIME 12:52
*This workout was pretty tough but definitely not the hardest wod I have done. My chest was extremely tired by the 7-8th round. I broke them into sets of 10 and 5 from there out. The deadlifts were light enough to go unbroken throughout. My back is bothering me a little tonight some sciatic issues running down my leg. Hopefully all will be better in the morning.

Strength
Chest day with Mike was a little harder than usual. We super set flat bench with dips. I was working with 185 pounds and going for as many reps as possible. the first set I worked up to 16 and stopped because I wasnt thinking, the second was 12, third was 10 and fourth was 12. We did some ancillary lifts after.

Sunday, October 3rd

Rest Day

Saturday, October 2nd

WOD 1
2 Rounds for time
1,000 M Row
50 Burpees
15 Squat Clean Thrusters(95)
TIME 20:41
*This wod was just as hard as I thought it would be. My goal going in was sub 20:00, maybe next time. My legs were burning more in this workout than they have in a long time. The rowing was difficult on a muscular level, not so much on my cardio. I rowed the first 1,000 in 3:20 and the second in 3:50(I think). I was feeling very sorry for myself on the second 1,000. The burpees went unbroken the first round until about 35 in, then I broke them into whatever I could manage. The second round was even harder. The squat clean thrusters were by far the worst part. Such a complex movement really drains your muscles and lungs equally. 

Friday, October 1st

Strength
Trained back with Mike. e worked on strict pull ups, bent rows, seated row, and close grip pull downs.

WOD 1
Run 400
80 Double Unders
60 Box Jumps(24")
40 KB Swings(55)
20 G2OH(135)
Run 400
TIME 11:55