How high?

A: Max height Box Jump

B: 3 rounds:
Run 400 meters
21 Burpee
12 KTE (Or GHD sit-ups)

A: 35"
B: 13:54, subbed 95# Good Mornings for the KTEs (protecting my ab)

My hamstrings were sore from this one for days.

200-06-24 Dirty Thirty

WOD:
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 1.0P/.75P (25# Dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Good Mornings 45/30
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Scaling:
Did 30 reps of every exercise instead of 50. Box jumps were about 12" (1 45#, 2 25# and 1 15#) K-t-E were more Knees to chest and used the 10# wall ball.

33:22

2:55.87; 2:30.92; 1:51.28; 2:22.23; 5:57.86; 1:59.13; 2:02.94; 5:48.51; 3:35.56; 4:18.59

I apparently scaled this way more than necessary. I expected to be lagging way behind even at 30 reps to everyone else's 50. Instead I was consistently one of the first 2 or 3 people to any given exercise.

This is a 13 minute PR over the last time I did the dirty 30 in July of 2008, and I remember it as being very hard. And this time it never really felt THAT hard - particularly not for the first four exercises or so. I should have done the full volume.

Strength and Filthy 50 Gone Bad

My ass was SORE this morning, from yesterday's deadlifts. And my calves from POSE practice. And my abs from Friday's little ab-blaster warmup. I was not in terribly great shape. But we hauled ourselves down anyway, because it's Sunday and that's what we do on Sundays.

Workout 1: Strength Cycle - Week 4, part 2

Deadlift x 5: 225- 245 - 270 (PR)
Deadlift x 21: 200 (unbroken)
Press x 5: 65- 75- 95
Press x 21: 65 (20-1)

Whoa, Nelly, those deadlifts were not fun. I'm glad that the deadlift is no longer a back exercise, but rather a butt one - this is as it should be. But my butt was not in the mood to be lifting any more heavy shit. I took a thirty-minute long, comprehensive warmup (2k on rower, squats, hip openers, pushups, situps, etc), and warmed up in 50# increments all the way up to 225. Tedious. The 270 was not as bad as I feared it would be, but according to Rebecca my lower back popped up on a couple reps, so I've got to work on keeping it tight and firing from the legs.

The presses went better - the 95 weren't actually that bad, but I think I'm going to go up to 97 next week - five pounds is just too big now. I was PISSED to fail on the last rep of the superset, after so many weeks of trying to get 21 at 65. Next week!

Next Week: DL 275/205, SP 97/65

Workout 2: Filthy Fifty Gone Bad

As wrecked as I was feeling, I expected to completely fail this one. Turned out to be not THAT bad, which I guess means I wasn't working hard enough. I basically went for five reps on each exercise, at the end of which I'd have an idea of a goal to reach by the 90 second mark. I'd get to the goal, and then try to crank out a couple more. I didn't get the 300 I hoped for, but 270 isn't too shabby - Matthew got 274, and doing as well as him is nice.

AMRAP* in 90 seconds: Box Jump 24"/20"
AMRAP* in 90 seconds: Jumping C2B Pull-Up
AMRAP* in 90 seconds: Kettlebell Swing 1.0P
AMRAP* in 90 seconds: Walking Lunge Steps
AMRAP* in 90 seconds: KTE (Knees-To-Elbows)
AMRAP* in 90 seconds: 45# Good Mornings
AMRAP* in 90 seconds: Push-Press 45#
AMRAP* in 90 seconds: Wall-Ball 20#/14# 10" Target
AMRAP* in 90 seconds: Burpees
AMRAP* in 90 seconds: Double-Unders

In this workout you move immediately from station to station for good score upon a call of "rotate" from the coach. There is no rest between movements. You may start at any station.

270RX

I started at Wall-ball, figuring to get the hardest stuff over with first. This worked pretty well.

WB: 32
Burp: 15
DU: 32
Box: 17
JPU: 26
KB: 38
Lunge: 27
KTE: 15
GM: 24
PP: 44

Double Unders!

Sleep:
11:45-9:00 ... MMMm sleep :-) Had some trouble getting comfy with DOMS settling in, but generally slept very well.

WOD 1: Strength week 4 part 2
Warmup: Hip openers, air squats, adductor stretches, situps

Deadlift:
10 x 45#

5-5-5
100-125-135(PR)

21 x 100# (f@ rep 18)

Shoulder Press
10 x 25#

5-5-5
35-45-55 (f@ rep4)

21 x 32# (f@ rep 7, 12, 15,18 - this was just UGLY)

Comments:
The new DL x 5 PR was nice - but this session was just HARD after yesterdays ass kicking. DL actually went surprisingly well - on the set of 21, I was ddoing great until about rep 14, and then my muscles just stopped firing and quit @ rep 18.

The shoulder presses were bad. I lost my good form on these. I ALMOST got that 5th rep on 55, but the set of 21 was just so so so bad. I don't know why they felt so heavy and awful. I think my core was just too tired to support the weight. Better luck next time.

WOD #2 Filthy Fifty Gone Bad
AMRAP* in 90 seconds: KTE (Knees-To-Elbows)
AMRAP* in 90 seconds: Back Extensions
AMRAP* in 90 seconds: Push-Press 45#
AMRAP* in 90 seconds: Wall-Ball 20#/14# 10" Target
AMRAP* in 90 seconds: Burpees
AMRAP* in 90 seconds: Double-Unders
AMRAP* in 90 seconds: Box Jump 24"/20"
AMRAP* in 90 seconds: Jumping C2B Pull-Up
AMRAP* in 90 seconds: Kettlebell Swing 1.0P
AMRAP* in 90 seconds: Walking Lunge Steps

Results:
13-13-14-2-11-3(!!!)-0-29-17-28

Comments:
Max let us kip the KtE so I actually managed to get a fair number of them. Wall ball SUCKED - i tried several more reps than this but just could not get that sucker high enough. My poor tired arms were fried from the earlier presses and the push-presses I'd just done. Probably just should have taken it as a rest round. I did pretty well on the burpees - I tried to do as many as I could as quickly as I could because I thought the DU round was going to be a rest round.

And then .. the DU ... I knew the Box Jump was for sure going to be a rest round, so I decided to just go ahead and TRY the DU - the worst that would happen is that I wouldn't get any. First i tried straight from standing and that didn't work, and then I tried it after a couple single skips and damn if that rope didn't go all the way around twice!! Shocked the hell out of me. So I tried it again, and it worked, again! I got one more before the end of the round, and it was AWESOME! They just worked!

The rest of the exercises were pretty standard, they went fine.

After the WOD I continued to work my DU - and they still worked. The first couple times, I kept stopping after I got it - just I don't know - because I couldn't believe it actually worked. But after a few more practice tries I even managed to do DU-skip-skip-DU a couple times. I'm pretty sure that I'll be able to start stringing them together pretty quickly (either that or they'll dissapear completely - and that would be sad). But it felt really natural. SO EXCITED! It completely made up for my crappy crappy presses and made my entire day.

Food:
10am 3 egg cheesy scramble with veggie sausage, coffee w/ milk, 1 multiv, 2 glucosamine, 4 omega-3
3:30 - bacheeso's smorgasbord. - lots of beef kabobs, lots of eggs w/ chese and spincha, some turkey, some tomatoes, 1 glass tasty iced tea
4:30 - iced coffee (11 oz milk w/ 5 oz coffee)
8:00 - Indian food - daal, paneer tikka masala, chicken palak, more chicken, 16 oz milk.