"Johnson"

WOD 1
"Johnson"
20 Minute AMRAP
9 Deadlifts (245)

8 Muscle Ups

9 Squat Cleans (155)

TOTAL 3 rrds + 11 reps

*This wod was a quick 20 minutes. The weights were heavy and my muscles are tired but it was still a great workout. I will try to upload a video from today's wod, I was only able to record 10 minutes of it. Lucas and I have been keeping up with our hero wods lately. Our goal is to complete all of them. We have also decided what our "holiday" wod will be for Memorial day! It is nothing short of ridiculous and I think Brandy will be joing us too!! Stay tuned for more info!

On a side note, I am VERY proud of my wife Brandy! She learned how to power clean AND front squat today. She is an amazing athlete and a great Crossfitter!

1st LT. Michael E. Johnson, 25, of the US Marine Corps 7th Communication Battalion, 3rd Marine Headquarters Group, III Marine Expeditionay Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

Air Force WOD

Strength
Shoulder day with Mike.

WOD 1
"Air Force WOD"
20 Thrusters(95)
20 SDHP(95)
20 Push Jerks(95)
20 Overhead Squats(95)
20 Front Squats(95)
4 Burpees Every Minute
TIME 6:59
*My body is absolutely exhausted and I keep doing these workouts... Not really sure why. I think I PR'd by over 30 seconds on this one but I think I can take a significant amount of time off of the score I got today too. With a clock in sight the entire wod I think I can time movements and breaks a little better. Non-the-less I will not be attempting this wod for a while.

OHL/ StC/ KBS/ SDHP

WOD 1
15 Minute AMRAP

16 Overhead Lunges
8  Skin the Cats
16 Kettle Bell Snatches
8 Sumo Deadlift High Pulls
TOTAL 3 Rounds + 42 Reps (186 Total Reps)
*Going into this I felt great, that ended once I picked up the bar. My body needs a rest day and it told me loud and clear this afternoon! I did NOT anticipate this workout crushing me like it did. I was never out of breath, just muscle fatigue the entire time. I had to mentally and physically fight to get through each rep! I'm looking forward to a "low workload active rest day," that's what I'm going to start calling them : )

Row, Thruster/ Pull Up

Strength
Back day with Mike.

WOD 1
4 RFT
Row 1,000 M
Rest 1 Minute
R1 3:17
R2 3:35
R3 3:33
R4 3:32
*This wod set my butt on FIRE! I was trying to get a PR on my first 1,000 M, 3:17 is a new PR and I think I can go even faster next time! I leveled out around 3:30's which is what I was hoping for, my goal was all four rounds under 3:40. Maybe next time I will shoot for sub 3:30's!

WOD 2
7 Minute AMRAP
Thrusters (95)
Chest to Bar Pull Ups
3, 3, 6, 6, 9, 9, 12, 12, 15, 15, 18, 18, etc...
*I just realized I did not have the right amount of weight to count this as a re-do for the sectional wod. I was suppose to use 100 lbs. like I did the other day. I did take 10-15 seconds to set a rower up for Brandy during her wod(which she kicked butt at). Overall a great day of training! I really feel like I am hitting a good stride in my training!

Light Leg Day, "D.T."

Strength
Light leg day with Mike. The soreness in my entire body is growing by the hour! That being said, the intensity level of my leg day with Mike was taken down a notch or two!

WOD 1
5 RFT
12 Deadlifts(155)
9Hang CLeans(155)
6 Push Press(155)
TIME 10:58
*This was a great wod to get in at the end of my day. My forearms were fried by the end of the 3rd round. I look forward to doing this one again and cutting some time off!

Video WOD, EASTER WOD

Strength
Chest day with Mike. We worked on some DB movements.

WOD 1
10 Minute AMRAP
6 HSPU
12 Pull Ups
18 Wall Balls

5 ROUNDS + 2 REPS

*This workout was a complete shoulder burner! The HSPU's were near impossible after the second round. I'm happy to say the pull ups were a piece of cake! Easiest pull ups have felt in a while!

REST 10 Minutes

EASTER WOD

For Time:

2 Mile Run

150 Kettle Bell Swings

150 Wall Balls

150 Sit Ups
150 Box Jumps

150 Double Unders

1 Mile Run
TIME 1:17.30
*This was a BAD idea to do after the 10 minute AMRAP. I was fatigued before I even started the clock. Originally there is a 2 mile run at the end of the wod but I was alone and experiencing some serious chest pain that led me to walking the last 200 M of the final mile. I have never quit a wod early like this before, I was in serious pain. Doing this wod fresh would get a much different result. It was still fun and the holiday tradition continues! I'm drreading the 4th of July!

Sectional WOD # 6

WOD 1
7 Minute AMRAP
Thrusters(100)
Chest to Bar Pull Ups
Sets of 3,3,6,6,9,9,12,12,15,15
*I got all 15 C2B pull ups. This wod was horrible. I was feeling sorry for myself from the start, I think I can get through some of the 21 set if I go in with the right mind set. Better luck next time!

Run/ Deadlift

WOD 1
Run 1,200 M
21 Deadlifts (185)
Run 800 M
15 Deadlifts
Run 400 M
9 Deadlifts
TIME 15:58

Shoulders, Hang Clean

Strength
Shoulder day with Mike.

WOD 1
10 Minutes to establish a 3 rep max for hang clean
1x5 @185
1x3@ 195
1x3@ 205
1x3@ 215
1x3@ 225
*New PR of Hang Clean, 225.

Row/ Burpee

WOD 1
1,000 M Row
50 Burpees
750 M Row
40 Burpees
500 M Row
30 Burpees
250 M Row
20 Burpees
TIME 18:26
*My first 1,000 M took around 3:18-3:20 and I completed the first 50 burpees unbroken, slow but unbroken. I kept the rower between 1:40-1:45 the whole time.

Back Day, Sectional WOD 4

Strength
Back day with Mike.

WOD 1
Sectional WOD #4
20 Minute AMRAP
Power Clean (145)
Toes 2 Bar
Wall Balls
10 Rounds + 17 Reps
*This wod was tough to say the least. The T2B killed me. I completed the first 3 rounds of T2B unbroken but from there out it was broke down to 5,3,2 each time on the bar.

WOD 2
3 RFT
40 Double Unders
20 SHPU
10 GHD
TIME 7:32
*I think this was my time, I have fallen behind on posting these but I have been getting some good workouts in these past few days.

Burpee/ Back Squat/ KBS/ WB

WOD 1
10,9,8,7,6,5
Burpees
Back Squat(185)
Kettle Bell Swing
Wall Ball
TIME 11 something. I think this was exactly 11 minutes.

Chest Day, Double Under/ Burpee

Strength
Chest day with Mike.

WOD 1
50-40-30-20-10
Double Unders
10 Burpees
TIME 4:32
*Great wod for a quick sweat. I enjoy short met-cons because they allow me to work on my short term "sprint" endurance. I'm just glad it wasn't Fran : ).

WOD 2
25 HSPU for time
5 Burpees every minute on the minute
TIME 7:50
*Lucas and I had discussed a variation of this workout today, the one we talked about was 100 hand stand push ups with the burpees every minute. Thankfully I only attempted 25! This was a bad wod choice for my second workout of the day and after a heavy chest day with Mike. I imagine this wod would have gone differently had I been rested going in, my muscle fatigue hit after round one! This was my round breakdown: 12, 2, 2, 2, 2, 2, 1, 2.

Sectional WOD #4

WOD 1

10 Minute AMRAP

60 Bar Facing Burpees

30 OHS(115)

10 Muscle Ups

96 TOTAL REPS

*This wod was not as bad as I thought it would be, mainly because I am not good enough to complete the muscles ups so I sort of paced. The bar facing burpees were annoying, I lost count probably 4 times because I was getting so dizzy from spinning. The overhead squats were a lot easier than yesterdays. I felt like I got my shoulders back into their niche for this movement. Overall I got what I thought I would. These guys scoring 2 full rounds are just studs, PERIOD...

Burpees/ OHS/ HS Hold

WOD 1
10 Minute AMRAP
30 Bar Facing Burpees
20 OHS(115)
10 Second Hand Stand Hold *NO WALL*
170 Total Reps
* I stopped about 15 seconds early to check the stop watch for the other people doing this wod with me. I could have finished a third round for a total of 180 reps but I was just not into this wod at all today. I started this workout and had no energy, it's been a long week.

Back Day, Run/ Lateral Handstand Walking

Strength
Back day with Mike. I was only able to do a half hour of back due to time constraints. I felt great on strict pull ups today.

WOD 1
4 RFT
400 M Run
5 Yard Lateral Handstand Walk
TIME 11:19
*My running felt great today! Ran the first 400 @12MPH, second, third and fourth @9.5. The lateral HSW was a great addition to the wod. It felt good to do a new move and do it semi-well. I look forward to walking on my hands in the future!

Legs and "Barbara"

Strength
Less than mediocre leg day today. Hopefully this gets better.

WOD 1
"Barbara"
5 RFT w 3 minute rest between rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
TIME 19:30
*Final time does not reflect rest periods added in. My round times were approximately R1-3:00, R2- 3:31, R3- 4:02, R4- 4:14, R5- 4:17. This workout was horrible, period. I felt like I was going to vomit at the end of the 4th round. It was not as bad as a post "Fran" feeling, but close. All of my pull ups were unbroken but my push ups were pathetic. My chest is very fatigued from my workout yesterday. Going into this well rested I think I can get sub 19 or even sub 18. Sit Ups were definitely my weakest point.

Chest and Rope Climbs/ Snatches

Strength
Chest day with Mike. We did 5 sets of 10-12 with approximately 90 seconds rest between sets. Also worked on incline press and dips. 12x185, 12x205, 12x215, 10x220, 10x225 (Flat Bench)

WOD 1

9-7-5

Rope Climbs(12 ft)

Power Snatch(135)

TIME 12:15

*This wod chewed my hands and forearms up. The snatches felt good but the rope climbs were much harder than I anticipated.

Man-Makers/ Pull Ups

WOD 1
10,9,8,7,6,5,4,3,2,1
Man-Makers(35's)
Pull Ups
TIME 12:15

Sectional wod # 3

WOD 1
5 Minute AMRAP
Squat Clean and Jerk(165)
24 Rounds
SCORE = 48

Friday(4/8/11)

Happy Birthday to me, REST DAY!

Back Day, Thrusters/ GHD

Strength
Back day with Mike.

WOD 1
5 Rounds for time
10 Thrusters
10 GHD Sit Ups
TIME 5:42
*I think this was my time, I did not post this until Thursday.

300 Double Unders

WOD 1
For time
300 Double Unders
TIME 4:29

Rest 5 Minutes

WOD 2
5 RFT
15 Deadlifts(225)
35 Sit Ups
TIME 9:59

HSPU/ T2Rings/ Box Dips/ Skin the Cats

Strength
Chest day with Mike. I've been trying to lift heavier than normal inorder to built up my max press, today I felt fatigued and did not do as well as I have in the recent past. I can't figure out why but I will keep working on it.

WOD 1
1 Minute Each of:
Hand Stand Push Ups
Toes to Rings
Box Dips(24" box)
Skin the Cats
Rest 1 minute between rounds.
Round 1 16, 25, 45, 6
Round 2 7, 19, 45, 5
Round 3 8, 17, 37, 5

Run/ SU/ OHSq

WOD 1
200 M Run
20 Sit Ups
20 Overhead Squats(PVC)
TIME 16:30
*I never felt like I ever got going during this wod. Perhaps it was having only 50 Meter dashes combined to make 200 M. The change of direction proved to be annoying. Bailey(my dog) kept jumping up at me so needless to say this was not done at 100% intensity. Regardless, it was still nice to get outside.

15 Min AMRAP DL/WB/B/SDHP

WOD 1
15 Minute AMRAP
10 Deadlifts(135)
15 Wall Balls
20 Burpees
25 SDHP(53)
4 Rounds 64 Reps
*This wod felt great. It was my first wod at our new location infront of a small crowd so I was pushing pretty hard. The deadlifts felt super light, by the 4th and 5th round doing all 10 was just a mental battle. Pretty much every rep after the 3rd round was a mental battle! Just the way I like it! I should have completed 5 rounds there is no excuse for missing by 6 reps, especially when they are SDHP with a 53 pound KB, next time!

Shoulders Strength Day

Strength
Shoulders with Mike.

No Met-Con today.