Today's WoD as Rx'd
Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
Post time
I completed
Five rounds for time of:
30pound Thruster, 15 reps
15 Jumping Pull-ups on Total Gym Level 10
in 15:05
I believe my HS are 95+% healed, so after a Rest day tomarrow I should be ready to go 100% this weekend.
20060831
20060829
Back Ext/Wall Ball/Box Jump
Today's WOD as Rx'd
50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box
Post time
I completed
30-20-10, then 5 rep rounds, for total time of:
Good Mornings
Wall ball shots 8 pound ball, ten foot target
Box jump, 12" box
13:47
Today felt really good, I was suprised I was not sore from yesterday so I pushed a little harder today, and had to back off a few times or take it slowly. But I feel about 90% back. I hope to be going 95-100% by this weekend.
50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box
Post time
I completed
30-20-10, then 5 rep rounds, for total time of:
Good Mornings
Wall ball shots 8 pound ball, ten foot target
Box jump, 12" box
13:47
Today felt really good, I was suprised I was not sore from yesterday so I pushed a little harder today, and had to back off a few times or take it slowly. But I feel about 90% back. I hope to be going 95-100% by this weekend.
20060828
RopeClimb/SLDL
Still working on my HS slowly. Did scaled version of Saturday's WOD.
As Rx'd
Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders
Post time
I completed
Two rounds for time of:
Towel Pullups x15 on Total Gym Level 10
25# KB swings, 15 reps
35 pound Stiff legged deadlifts, 15 reps
15 Knees to elbows (best I could,pretty ugly)
15 Rope Skips
16:00
Took things very slow especially with SLDL. Some soreness in HS, but felt good to work them.
As Rx'd
Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders
Post time
I completed
Two rounds for time of:
Towel Pullups x15 on Total Gym Level 10
25# KB swings, 15 reps
35 pound Stiff legged deadlifts, 15 reps
15 Knees to elbows (best I could,pretty ugly)
15 Rope Skips
16:00
Took things very slow especially with SLDL. Some soreness in HS, but felt good to work them.
20060822
HSPU/Pullups
I pulled my Hamstrings at a Speed Course on Friday, so I have not worked out since them. I have my HS Taped up now, but want to take at least a week before I try anything with my legs. So today I did a workout that I completed about 3 months ago.
5 HSPU
12 Pullups
As many rounds as possible in 20 minutes.
Last time was 060531
On Total gym Level 6 I completed 7 rounds. ~230lbs/ ~94lbs
Today I completed 8 Rounds on Level 7. ~225lbs/ ~104.5lbs
5 HSPU
12 Pullups
As many rounds as possible in 20 minutes.
Last time was 060531
On Total gym Level 6 I completed 7 rounds. ~230lbs/ ~94lbs
Today I completed 8 Rounds on Level 7. ~225lbs/ ~104.5lbs
20060817
WallBall/Pullups
0817 WOD As Rx'd
For time:
50 Wall-ball shots
50 L Pull-ups
35 Wall-ball shots
35 L Pull-ups
20 Wall-ball shots
20 L Pull-ups
Post time to comments.
_________________
I completed
For time:
25 Wall-ball shots 8 pound ball
25 Jumping pull ups
15 Wall-ball shots 8 pound ball
15 Jumping pull ups
5 Wall-ball shots 8 pound ball
5 Jumping pull ups
5:06
For time:
50 Wall-ball shots
50 L Pull-ups
35 Wall-ball shots
35 L Pull-ups
20 Wall-ball shots
20 L Pull-ups
Post time to comments.
_________________
I completed
For time:
25 Wall-ball shots 8 pound ball
25 Jumping pull ups
15 Wall-ball shots 8 pound ball
15 Jumping pull ups
5 Wall-ball shots 8 pound ball
5 Jumping pull ups
5:06
20060815
Back Ext/Situp
WOD As Rx'd
Tuesday 060815
For time:
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups
Post time to comments.
If a glute-ham developer is not available, do the sit-ups on the ground and substitute good mornings for the back extensions.
I completed
25 Good Mornings
25 Sit-ups
20 Good Mornings
20 Sit-ups
15 Good Mornings
15 Sit-ups
10 Good Mornings
10 Sit-ups
5 Good Mornings
5 Sit-ups
I completed in 10:10
Tuesday 060815
For time:
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups
Post time to comments.
If a glute-ham developer is not available, do the sit-ups on the ground and substitute good mornings for the back extensions.
I completed
25 Good Mornings
25 Sit-ups
20 Good Mornings
20 Sit-ups
15 Good Mornings
15 Sit-ups
10 Good Mornings
10 Sit-ups
5 Good Mornings
5 Sit-ups
I completed in 10:10
20060814
20060811
Run/ Thruster
060810 WOD as Rx'd
Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps
I completed
Three rounds for time of:
Run 400 meters
10 pound Dumbbell Thrusters, 20 reps
in 12:56
Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps
I completed
Three rounds for time of:
Run 400 meters
10 pound Dumbbell Thrusters, 20 reps
in 12:56
Vacation 0803-0809
On vacation in Colorado Thursday in Gunnison (about 7500 feet) Friday-Sunday at cabin (9000 feet)
Thursday 0803 I went for a Run of 400-600 meters then did approximately x6 Deadlift, Clean and Jerk, and Snatch with 3 different sized logs I found then finished with a run of 800-1200 meters.
Friday 0804 Not much of note today
Saturday 0805 Went Running with my brother, former Army, I did about 3200 meters of Run/Walk with about half of the walking while holding a 30-40 pound rock. Also raced up a very steep hill later in the day and fixed fence.
Sunday 0806-0809 Spent most of my time traveling so not much work got done.
Thursday 0803 I went for a Run of 400-600 meters then did approximately x6 Deadlift, Clean and Jerk, and Snatch with 3 different sized logs I found then finished with a run of 800-1200 meters.
Friday 0804 Not much of note today
Saturday 0805 Went Running with my brother, former Army, I did about 3200 meters of Run/Walk with about half of the walking while holding a 30-40 pound rock. Also raced up a very steep hill later in the day and fixed fence.
Sunday 0806-0809 Spent most of my time traveling so not much work got done.
Vacation 0803-0809
On vacation in Colorado Thursday in Gunnison (about 7500 feet) Friday-Sunday at cabin (9000 feet)
Thursday 0803 I went for a Run of 400-600 meters then did approximately x6 Deadlift, Clean and Jerk, and Snatch with 3 different sized logs I found then finished with a run of 800-1200 meters.
Friday 0804 Not much of note today
Saturday 0805 Went Running with my brother, former Army, I did about 3200 meters of Run/Walk with about half of the walking while holding a 30-40 pound rock. Also raced up a very steep hill later in the day and fixed fence.
Sunday 0806-0809 Spent most of my time traveling so not much work got done.
Thursday 0803 I went for a Run of 400-600 meters then did approximately x6 Deadlift, Clean and Jerk, and Snatch with 3 different sized logs I found then finished with a run of 800-1200 meters.
Friday 0804 Not much of note today
Saturday 0805 Went Running with my brother, former Army, I did about 3200 meters of Run/Walk with about half of the walking while holding a 30-40 pound rock. Also raced up a very steep hill later in the day and fixed fence.
Sunday 0806-0809 Spent most of my time traveling so not much work got done.
20060801
Elizabeth 0729
I completed Elizabeth today since I missed her on 060729.
As Rx'd
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time
I did
21-15 reps of
Clean 30 Pound DB's
Bar Dips
in 14:00
Today will be the last day I post until 060810 because I will be on vacation. I will be in the mountains of Colorado, so I hope to do lots of outdoor running, climbing, swimming, and work. I will post a record of everything I do.
As Rx'd
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time
I did
21-15 reps of
Clean 30 Pound DB's
Bar Dips
in 14:00
Today will be the last day I post until 060810 because I will be on vacation. I will be in the mountains of Colorado, so I hope to do lots of outdoor running, climbing, swimming, and work. I will post a record of everything I do.
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About Me
- Jerimiah
- Jerimiah is a Physical Therapist Assistant and a Level 1 CrossFit Trainer. He has been active in sports and fitness since childhood. With his experience he has developed the philosophy that fitness is best attained through functional and natural movements. Some people just need to be reminded how to move. He coaches at CrossFit Tulsa for the 6:00 am class Monday thru Friday each week. Private sessions are also available with Jeirmiah or other CrossFit Tulsa trainers . Please call Jerimiah or stop by CrossFit Tulsa for schedule availability.