Planches

This is a great planche progression video. I am on a gymnastics kick right now. My hand stand push ups are head to floor on parallette bars now and I've been practicing the bucket pommel device. Next up: Planches. With some practice, I'll be able to do them soon.

Today's WOD:

AMRAP 20 min:

5 handstand pushups parallettes head to floor

10 sumo deadlift highpulls 95 lbs

15 squats

Rounds: 11 1/3

Pioneer Day

Pioneer day is a nice random holiday in Utah. Whitney, my brother's little family and I went up Mill Creek Canyon after the morning CrossFit classes and walked around up on the trails for a little bit and then we had lunch together. It was so pretty up there. Whitney and I are going to start learning the trails better and take advantage of the pretty mountains here.

I came into the gym around 3:15 to do today's WOD, which was Lynne. My old score was 228 before I left for bootcamp and I thought I was in great shape then.

Today's breakdown:

Lynne:

5 rounds

max reps body weight bench press

max reps pull ups

NO time limit

So, you do one set of bench and then one set of pullups until you can't go anymore.

Bench: 20, 20, 17, 17, 18

Pullups: 40, 31, 30, 32, 26

Total Score: 251

Catch Up

Monday: Heavy Jerks and Heavy Push Press

Warm up with Jerks at 135, 155, 165, 175

185x3...went up easy

195x1

195x1

200x1 (7/8 of the way there! I was so mad at myself)

200x1 (f)

200x1 (f)

195x1

Push Press: 155x5, 160x3, 165x1, 170x1, 165x1, 165x1, 175x1

Tuesday:

5 rounds of

20 deadlift 225lbs

20 pullups

Time -- 17:15

Wednesday:

10 rounds

10 wall ball

10 toes to bar

time -- 9:33

Overhead Squats:

65lbsx10x3

95lbsx5x3

115lbsx5

Bench:

135x20x3

Thursday:

Active rest day

Peter and I wanted to mess around with some gymnastics movements. We played around with the parallette bars doing pommel horse drills with our feet in the suspended bucket. We then did a chain of handstand push ups as deep as you could go (2 of them) then 1 muscle up with no kip at all, then 10 rounds to the left and then 10 to the right on the parallette bars. We did that like 4 times through. I then did a bunch of hand stand pushups on the parallette bars where I touched my head to the ground. That was pretty fun.

Busy Saturday

Saturday was awesome at the gym.  It was super busy with quite a few new people.  It was really fun.  I was at the gym from about 7:30-1:00 and then I went to see Harry Potter with my wife and her older brother.  We then at dinner with her Uncle and before I knew it the day was done and I hadn't worked out.  Pete and I planned on working out at night again. 

Warmup - 30 muscle ups for time -- 6:12 (over a minute better than my last time)

50 toes to bar/ab mat sit ups

40 push press 95 lbs

30 kb swing 70 lbs

20 front squat and 20 back squat 95 lbs

10 parallette hand stand push ups (I tried to go as deep as I could and I ended up doing each rep separately because they are soooooooo much harder on parallettes)

Time - 14:52

Games WOD #7

I did the CF Games WOD #7 yesterday:

AMRAP 8 min:

4 hspu on parallettes

8 kb swings 70 lbs

12 ghd situps

6 2/3 rounds = 156 reps

My abs are SORE today.

I then did some bench at 155 and toes to bar.

Today I practiced double unders but I totally suck at them. I also did my 20 squat and deadlift exercises.

Deadlift: 155 lbs x 20

Squat: 140 lbs x 20

CF Games WOD #8

Pete and I did the CF Games WOD # 8 today! Wow it was HARD! I loved it though. It was a great mix of everything and I did better than I thought. I wish I had gotten around 25 min though. Next time.

WOD:

15 Cleans 155 lbs
30 Toes to bar
30 Box Jump
15 muscle ups
30 push press (40 lb dumbbells each hand)
30 double unders
15 thruster 135 lbs
30 pullups
30 burpees
45 lb plate overhead walking lunge

Time - 26:30

Pete had to mess with the weight on the cleans and thrusters, but still did the same overall total weight by lowering his weight and increasing the number of reps. He got a 29:55. We were both struggling for awhile after this WOD.

The cleans were hard and the thrusters with the burpees soon to follow seriously brought me closer to throwing up than I had been in a long time.

I can't embed CF movies, but here is a link to this WOD: HERE

Gun Control by Ted Nugent

Couldn't agree more.