So a two for one

We decided to try to wods today. The first was an L hold for a total of 3 mins with a continuing running timer however whenever you broke the hold, your total timer stopped. Took me about 9 mins to complete. In a word it was awesome and by awesome I mean colonoscopy on live circuit tv at your high school reunion.
For the next wod, we decided that walking isn't high on our list of things to do today so we figured a wod that blasted the legs. Squats anyone?
150 squats
50 pushups
21 pullups
Run 1/2 mile
21 pullups
50 pushups
150 squats
I managed a time of 21:50 and felt like I had been rode hard an put up wet. To top this little extravaganza off I decided a round of walking lunges the length of the gym should really put me in good with the leg gods.

This looks easy...

Famous last words spoken by both the dumb and misinformed.
This looked ALOT easier on paper then it was. The rx did not call for any push press but Chris wanted to get a little shoulder work in. So we decided some push press would do it.

The WOD
Five rounds
Run 1/4 mile
135lbs cleans, 10 reps
135lbs push press, 10 reps
30 pushups
15 knees to elbows

Well after two rounds of death at 135lbs it was decided to bring the weight down to a manageable 95lbs for last set. Managed three rounds for a time of 22 mins and on Sunday my traps still hated me. Not fun. Chris and his ideas can go take a leap.

VOTD

What fires you up???

My lower back loves me.

Today I felt the need to destroy my back and hams.
For time, 5 rounds
Run 1/4 mile
185lb deadlifts, 21 reps
31:04
First few rounds went off without a hitch especially after yesterday's deck of cards. Last couple rounds brought the pain.
Team bring it don't sing it.

Deck of cards like a boss

Off to Bartow for a deck wod with Dan. Decided on 1/2 mile run for first joker and 100 jumping jacks on other joker. Last few cards seemed like they were all pullups. I turned into a Sally. Was trying for sub 30 min time but managed a 31:40 time. Great wod and made me realize how much I missed Bartow.

A quick off day wod

I wanted to get in the gym on my off day for a little cardio and decided on this little jewel.
Run 1/4 mile
50 pullups
Run 1/4 mile
50 pushups
Run 1/4 mile
50 hanging leg raises
Run 1/4 mile
50 free squats
Run 1/4 mile

Managed a 19:14 time and was feeling it at the end. Good stuff for an off day.

Legs slowly coming around...

Yesterday was last week of 5-3-1 before deload week and we had squats up. Felt good thru the workout and I finished with a 21 rep last set at 235lbs with Chris right behind me at 19 reps. We then finished up with the deload military press workout to get caught up. Afterwards, Chris decided we should try his ab wod. Yeah good stuff and good stuff I mean losing a filling good stuff. But I don't plan on letting an ab workout kick my ass. Round two today and I'm gonna come out swinging.

Cindy was in town....bitch.

So our good friend, Frank, decided to join us for a round of Cindy. Chris and I both had visions of grandeur as he felt the calling of 20 rounds in the allotted time. Myself, I wanted to break my record of 20. 21 rounds has eludede every single time. Chris jumped out the gates and crushed 19 rounds but could tell that we have dropped the ball on our crossfit wods. I went next and actually had a plan to do one round every 45secs. Funny how your plans get smacked around by a bitch named Cindy. I too finished with 19 rounds and was just destroyed after. I literally lost it about round 12-13 and my plans of a round per 45secs got shot out the window like a clay trap. Frank took the next round and completed 14 rounds like a boss. This following quote was his text to me after the workout.

"I always see the pictures of u guys laying on the floor whipped by the wod and though theres no way I'm laying my ass all over a nasty gym floor. I was wrong if there had been a Pillow I may have slept there"

Awesome. Cindy claims another one.

Back in the saddle

Been awhile as some personal demons have had a chance to whip my ass. I am making strides in trying to make things right so bear with me. I've taken up a new workout plan that incorporates the basic Olympic lifts. 5-3-1 workout and it's a little different. It works off your 1RM and builds a solid workout from there. In between these I've decided to throw some crossfit wods in for good measure. Today's little jewel came after solid deadlifts workout on Sunday.
25 pullups run half mile
25 hanging leg raises run half mile
25 pushups run half mile
25 squats run half mile
Finished with a time of 24:59