20, 15, 10 reps of:

DB Thrusters 50 lbs
Burpee Pull ups

My Results

14:03

was a killer – very difficult workout for me. lack of endurance + being a fat@$$ = not easy to do body weight workouts. but i liked this one and i realize i need to do more workouts like this to get to where i want. thanks Crossfit Football for this one!

Complete 5 rounds for time:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Strict Pull Ups

Rest 45 seconds between rounds

My Results

24:04

absolutely ridiculous how simple this workout seemed… until i did the box jumps in the first round! pull ups were kipping, because strict would’ve taken forever.

Tillman
Complete 7 rounds for time:

7 Deadlifts – 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds

My Results

25:35 – compared to 32:33 on 1/8/11

i subbed the football field gasser (two trips across the football field and back) for a basketball court gasser (freethrow line, back, halfcourt, back, freethrow line, back, fullcourt, back) and after the first round, i ended up doing jumping pull ups…

and yes, that is an exact copy of the first round (why reinvent the wheel) – today’s results and modifications were very similar outside of the much reduced time. it would appear as though what i’m doing is helping.

For Those Who Don’t Know

Patrick Daniel Tillman (5.6.76–4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

Complete 5 rounds for time of:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

SWoD

Squat 3×5 (add 5 lbs to last workout)
Box Jumps 3×5 @ 80% of 1 RM Box Jump

My Results

8:12

squat: 315lbs (3×5) – super set with big box (36″) 3×5

well, well, well… pull ups, you are still teh suck – but i’m getting better at em. i did strict through the first 3 rounds, then i kipped the last two – i was doing singles and then taking a break before my next pull up and my time suffered because of it. the squats felt pretty good and i like the alternating (super set) of explosive box jumps and heavy squats.

Complete 3 rounds:

1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.

*Each muscle clean must start on the ground.

SWoD

Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

My Results

5rnds @ 135lbs, 4rnds @ 135lbs, 5rnds @ 135lbs

SWoD
Deadlift: 425lbs
Pull Ups: 6, 4, 3

the WoD today was a very interesting one… it is crazy how fast i got burned out on the muscle cleans and presses. the forearms are still aching (which does not help when doing pull ups). deadlift felt pretty good and i jumped 20 lbs from the last workout instead of the prescribed 10lbs. and i’m glad i did. need to get that number up a lot higher. pull ups still suck – but i’m seeing progress. today was dead-hang pull ups and to get 6 in a set before i would’ve needed to kip em.

6 rounds for time:

3 Reps Anyway Overhead – 185 lbs
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)

SWoD

Squat 3×5

My Results

16:58
Squat: 275, 305, 345

i’m still feeling the T2B workout from wednesday, but it’s manageable… this weekend was all flavors of ab soreness hell. on to today’s workout: overhead was fairly easy. pull ups are still teh suck, however, i was getting them without jumps (just kipping), which is progress. push ups were tougher than i was expecting, but i didn’t break my nose on any of them.

because it’s been such a long time, i started out very light on the squats. they felt good, so i jumped up in weight pretty big. last set was a solid work set. planning on getting up early tomorrow for some stretching and yoga – as i’m going to be feeling it tomorrow i’m sure (if not tomorrow, wednesday).

Ten rounds for time of:
12 Burpees
12 Pull-ups

my Time: 44:01

did yesterday’s today instead of running the 5k. it’s been a crazy couple of days, hence the lack of WOD postings. this WOD kicked my @$$… pull-ups and burpees, i don’t think either one of those two workouts really agree with me. my fat@$$ really needs work. i just hope i can straighten out my arms in a couple days this time.

Park lost their first playoff game last night, which means they’re done for the year. i am really hoping to be able to work out a schedule where i can do these WODs in the AM with the HS kids – i think they’ll have fun with them and having a group of people to workout with instead of just me will hopefully improve things (times/weights/etc.). regardless, i’m diggin the crossfit workouts i just don’t have access to a lot of the equipment i need anywhere but at the HS, which isn’t as convenient as, say, my domicile. someday