Monday October 31st

WOD - "Weighted Vest Cincos"

5 RFT

5 Strict Chin Ups

5 Box Jumps 30"

5 HSPU

5 Burpees

5 Kipping Pull ups

1 Bear Crawl between rounds

Time 13:24

I made this up to try to get in some weight vest stuff with bodyweight exercises to make an extra challenge. This got tough by about the 3rd round and went real uphill from there. The HSPUs and strict chin ups were the toughest strength components definitely, but the box jump and bear crawl went a lot slower than I wanted. It was a little scary the first couple jumps with the 15-20 extra lbs on.. I did not want to whiff.

I had to take a little bit off the bear crawl on the last 2 rounds so as not to interrupt the class warm up, but sue me, I did most of it. 

Good challenging WOD. I would program this combo of movements for FCF without the vest, definitely a good burner.

Sunday October 30th

Lazy Sunday, stretching, watching the Pats, chillin out..

Had to work at 6 am this morning.. so that was awesome..

Halloween = Ruined..
piss off Raytheon.

Saturday October 29th

Team WOD - Groups of 3

6 stations, 3 Min AMRAP at each:

Double unders

Sandbag carries (200m)

Rowing

Rope Climbs

KB 5 Drill Lite

Sledgehammer Strikes

Not a whole lot to report on this one, just tried to do as much as I could in a short 3 minute burst. 

Got like 110 double unders, shitty.. 

Ran the 200m 4 times with the sandbag, which I guess is 800 m in 3 minutes.. on pace for a 6 minute mile with a sandbag? The distance must be slightly whiffed there.. but I did run pretty hard.. I shall re-measure that because that does not make sense..

Rowing got screwed up because the clock started without my team.. But I rowed at like a steady 1:50 pace for the 3 minutes.. This was sort of the "break"..

Climbed the rope 6 times for my team as we switched off.. These are exhausting when you go quickly.. Rope burn, arm burn, grip burn, lungs burn. Horrible.

KB Drill we went light to work speed and I absolutely tore through 4 rounds (2 on each arm).. Didn't slow down at all the whole time, this felt good.

Sledgehammers I tried to empty the tank as much as I could in 20 strike bursts as we passed around the hammer..

Good sweaty CrossFitty WOD.. Lots of max effort sprints with some stuff we have not done in a long while. I enjoyed this.

Friday October 28th

WOD - "Elizabeth"

21-15-9

Squat Cleans 135#

Ring Dips

Time - 9:46 Rx'd

Barf. High rep squat cleans strike again. I am pretty much cool with Ring Dips to a certain point because that upper body strength isn't a crazy challenge for me, but there is just something about squat cleans that pulverizes my lungs and leaves me gasping.

I got out to a good start, completing 10 reps in a row in 30 seconds, then 6, then 3, then 2.. First round of ring dips I tried to pace it because, as we all know, going to failure on anything with triceps (push ups, HSPU or dips is a one way ticket to DNFville). I did like 10 reps, then 6, then 5, just to keep my arms fresh for the later rounds.

The round of 15 SqC's is by far the worst part. I told myself I was not going to do any less than 3 in any one set once my hook grip was locked in, and I was able to obey that little self-law throughout. I did 5 sets of 3 for the middle set with some breaks, which I still feel were too long to regain my breath and let my legs function again. 15 ring dips, went with sets of 5 quickly. 

Last set of 9 cleans was gut check time, I wanted to minimize the rest as much as I could and did 4-3-2 for reps, but I still sort of wish I did not do this alone because I could have used someone in my ear or someone next to me trying to get their last reps as well. Gets me fired up.

Overall I am happy with going under 10 minutes, but I can undoubtedly do a lot better as I build my squat strength back up to where it should be.

This WOD is sneaky difficult.

Thursday October 27th

Bloody good rippah

 

Kevin invited me to the Ripper over at CFCL, team competition WOD. So naturally I went because I cannot turn down a competitive atmosphere.

The WOD was in teams of 4, but sort of separated into sub teams of 2 for the first bunch of it.

WOD- CrossFit Ripper

Station 1

P1 & P2 accumulate 80 over & back jumps over a haybail as fast as possible, switch whenever needed. (we did 20 then switched for our plan, seemed to work well)

P3 & P4 complete AMRAP pumpkin pass sit ups (keep count of sit ups)

P1/2 and P3/4 switch spots and continue in the same manner

Station 2

Doubles Jump Rope

Each pair must accumulate 60 successful swings/jumps under one rope. Other two are the ones swinging the elongated rope. Think double dutch, but not.

Station 3

Accumulate 100 burpees as a team (we did 5 burpee sprints, 5 times each, seemed to be a good number)

Stations 4 & 5
Repeat 2, then 1. Same deal.

Time - 16ish minutes (I forget)
Pumpkin Sit ups - 282 (I lost count like 8 different times when cheering on the jumpers so this number is pretty much 0% reliable).

This was fun.. good team workout.. not really taxing.. At the end of the day it was really just 25 burpees, 120 timed jumps, sit ups, and some lateral jumps. So nothing that really did a whole lot other than get me sweaty.

Wednesday October 26th

Rest day.

Awesome work by the 5:30 and 6:30 classes tonight hitting up Kelly.. Love it kid.

Tuesday October 25th

SWOD - Turkish Get Ups 3,3,2,2,1

I enjoy turkish get ups as a warm up but they expose my right hand dominance in a really bad way. Oh well.
I did 1 pood for my first set of 3 (both arms), 1.5 pood for my next two sets, then did the 2 pood orange KB for my set of 2 for my right hand (kept at 1.5 for left hand, too unstable).. I was able to do 75 lbs on a barbell with my RH for my 1 rep which was nice.. Most I have ever tried with a 1 rep TGU.. I bet I could have gotten more.. Not sure how much..

WOD - "Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

No partitioning allowed.

Time 18:05

I like this workout. Just when you reach the point of total exhaustion on one body part, you move onto the next body part to totally annihilate. My one fear going in was ripping my hands on the pull ups, but I was able to avoid that by doing lower rep sets than I am capable for the beginning.. Rather than start with like 25 pull ups and then be toast I decided I would try to do 1 set of 12 then 8 sets of 11 and keep it nice and even across all sets.. This worked fine up until about 55 but then the rest of the way in to 100 I had to do 5 rep sets, grip got too tired. This took the longest of everything, probably 7-8 minutes easily.

Push ups I got right into them and knocked out 25, then 15, then 10 and sat back and was like "Ok, I am half way, good job, just keep doing 10s".. But this did not work out too well.. My shoulders got super tired by 70 and I had to do sets of 5 and then 3 to close it out.. push up failure is a really annoying feeling, because 1 rep is always easy, 5 reps is always SO hard when you are gassed.. 

Sit ups were slow and shitty but I got through them. Squats were funny. I got through the first 50 really fast, then the second 50 I had to just shut my eyes and keep doing sets of 10 as quick as I could. But HOLY GOD were my legs smoked after that. Like I could barely walk. It was great.

Monday October 24th

WOD-
10-8-6-4-2 HSPUs
2-4-6-8-10 Front Squats @135#
10 Double Unders after each round.

So I made this up because I wanted to do something "Diane"-ish but didn't feel like doing deadlifts today.. Back was a little tight from a lot of DLs last week.
I haven't done HSPUs in a while so my fear was that I was going to suck balls at those today and I just picked Front Squats because I wanted something with a high ROM that I could do quickly.
135# proved to be too light because I did all of the reps unbroken and it was not as difficult as I wanted. Oh well. Still working my confidence back up to par with anything in the squat world.
First round was 10 HSPUs and 2 FS, really easy, then 8 HSPUs and 4 FS, etc. down the line.. I did not have to break up the HSPUs until the round of 6 which was surprising and pleasant, and the double unders were all over the place for the 5 sets of 10.. I think on 2 of them I looked like Spealler and roped through all 10 in like 6 seconds.. The other 3 were a cuss-fest.. My last two when I was tired were my best two sets, go figure..

Time - 7:10

I would do this again pairing a heavy lift and a gymnastics movement, seems like a decent rep scheme.

Sunday October 23rd

Sunday Rest day.. Went apple picking out at Shelburne farms in Stow..

I also made a "paleo" apple crisp with almond meal and walnuts in the topping instead of oats and flour.. came out pretty tasty... I use quotes on the paleo there because I used a little dash of cinnamon sugar to taste here and there.. 

Saturday October 22nd

Partner WOD -
Max reps in 90 seconds of:
- Jumps to target
- SDLHP with KB 2 pood
- Double Unders
- Ball slams 20#
- T2B
- Shoulder to overhead 95#
- Air squats

Since the rest:work ratio was 1:1 this was not a real lung burner but the 7 sprints did tire me out a whole lot.. The worst was the T2B for me, couldn't get a rhythm going with my kip when I can normally string them together and my hands felt like they might tear at any moment so I kept coming off the bar..
I think for reps I got: 100, 40, 50, 55, 17, 30, 62.. something around there..
90 seconds is a long enough window that you need to gut it out hard the whole time, but its tough to keep a blitz pace the entire time. Double unders sucked today.. I opened with a nice set of like 25 and then sucked ass all the way up to 50 for the rest of the time period.. blergggg..

Friday October 21st

SWOD- Push ups, Pistol practice

I set up for push ups with the plates and abmat set up like at a competition and did sets of 20,15,15,15,15 for my 5 working sets and did sets of 5 on each leg for pistols on a 15 plate..

Good practice, nothing earth shattering..

WOD-
21-15-9
Cal row
OHS 95#
Burpees

Time- 9:15 Rx'd

This felt good to do actually.. This is the best OHS have felt for me in a long while..

Do I realize my stance was a bit too wide and probably 10 reps were not competition standard? Sure.. But is still felt good to just put the weight overhead and rep some squats out.. Staring my goat in the face..
Burpees and rowing were fine.. Probably could have gone a bit faster, but I was worried about losing any gas for the OHS cuz they freak me out in WODs when my core goes and I start to miss reps..
Post WOD.. Rest 2 minutes.. Then 2 min max deadlifts at 225..

275 was the Rx weight.. But my back was iffy after DLs Wednesday night so I scaled off a bit.. Got 15 reps..

I was honestly so gassed from the last 9 reps of each from the first WOD I was total garbage for the DLs.. I can usually do like 15 reps in a row on 225 in 30 seconds.. So the fatigue was certainly interesting to deal with..


WOD2-
"Holy Helen"
Run 1200m
63 Kb Swing 1.5
36 Pull ups
Run 800m
42 KB Swing
24 Pull ups
Run 400m
21 KB Swing
12 Pull ups

Time 25:06

This sucked horribly.. So much running.. The running kicked the crap out of my lungs and forced me to stop quite a bit during the second 2 rounds of KBS when I probably should have been able to do a lot of them in a row.. The Pull ups were meh today, should have had a little more in me.. But whatever..
Very challenging workout..

Thursday October 20th

Rest day.. letting everything heal up from last night..

Going hard tomorrow.. Hopefully a 2-a-day if I can squeeze in the time..

Wednesday October 19th

Power

 

Heavy deadlift day.. much needed.. haven't done deads in wayyyyy too long.. I feel weak, gotta fix it..

SWOD - Deadlift (rep scheme determined on the spot)

I wanted to work up to some heavy doubles to get used to real weight again since I have not deadlifted over 300 lbs in at least 7 weeks.. sad but true... 

I went with 135x8, 185x8, 225x6, 275x5, (working from warmups into my heavy doubles) 315x2, 315x2, 315x2, 315x2...

The sets at 315 felt very heavy compared to what I normally do, this is strictly from a lack of effort getting these into my training.. Dumb mistake.. 

 

I'll bounce right back, but squats and deadlifts are here to stay for the time being (once a week on each MINIMUM).. Time to start moving some real weight around.. I find that half the battle with heavy stuff is just getting your CNS back into a groove and getting used to having your whole posterior chain really tensed up..

Tuesday October 18th

SWOD- Jerk 3x3

I ended up doing the strength after the WOD to fit my schedule but this was a good quick strength movement to hit. I warmed up with 95/115/135 for some random reps just to get my arms loose.
For my 3 working sets I did 155x3, 165x3 and then 185x3.. The first two I just did simple push jerks and for the 185 I felt more comfortable with the split. Footwork wasn't great, I was sort of pissed about my last 2 split jerks that felt sloppy.. but whatever, got it overhead, locked it out, mission accomplished..

WOD- 

21-15-9

Wall Ball 20#

Box Jump 24"

9-15-21

KBS 1.5 pood

Push up

Time- 5:39

This WOD played to my strengths fairly well. I am proficient with wall balls and kettlebell swings and I can rep out box jumps typically. Some of my box jumps I did not open up to competition standard at the top, but I attribute that to the fact that I was hurrying knowing I could cruise through this WOD mostly unbroken, so I wanted a great time.

I did not officially break until after my 15th rep of my set of 21 KB Swings.. Then I finished up the last 6 and did the last set of push ups with something like 11-4-4-2.. Shoulders fatigued very quickly at the end all at once.

Great sprint WOD, had fun with this. I like the down ladder, up ladder style..interesting mentally, I don't think we have ever really done that before..

Monday October 17th

SWOD- Snatch 3x3

I took this to mean "full squat snatch" not power snatch, so I worked on those today..
Started out light to get some flexibility going. I progressed as follows:
65x3 (warm up), 65x3 (warm up), 95x3, 115x3, 125x3 (failed on 2nd rep, hit 3rd rep)

These are a major major goat of mine, but this was a good short strength session just to get some more reps under my belt. Flexibility did not feel too bad today, its mostly about balance per usual once the bar is overhead..

WOD- 5 Rounds for time:

Run 200m

20 Pull ups

Run 200m

20 Push ups

Run 200m

20 Sit ups

Run 200m

20 Squats

Time 32:20

Fun workout, definitely a marathon, not a sprint. I got out to a great start through the first segment of pull ups and push ups, but my sit ups are always a little slow. I think my first round was in around 5 minutes, so they got progressively slower after that..

On the runs I really need to find a way to push myself to that next level on sprints.. I sort of get into my "pace" really quickly and leave a lot in the tank.. Evidenced by the fact that my last two sprints were probably as fast as my first one.. My middle ones were way too conservative to put up a competitive time.

Great WOD though, classic CrossFit at its finest.

Sunday October 16th

Travel Day Number 2... I am so sick of driving...

But really really fun wedding. Congrats to Zak & Kira!

Saturday October 15th

Makeshift Hotel Fitness Center WOD

I was pressed for time to get ready to go to the church but I managed to get into a quickie workout that was surprisingly sweaty. Didn't really keep time, but I tried to minimize rest.. I pretty much only had some dumbbells and a treadmill so I made it work for what I had.
I figured the best "bang for my buck" exercise is thrusters so I hammered those into oblivion.

Cash in: 5 sets of 10 unbroken DB Thrusters @40lbs each hand

WOD: 6-5-4-3-2-1
Thruster
DB Row, each hand

Cash Out: 800 m Sprint

This was fun.. Dumbbell thrusters are weird, your wrist sort of flops everywhere once you get any fatigue going so I needed to keep my core extra tight to not lose any form on my squat with the weights jumping around a bit.

Friday October 14

Travel day up to Ithaca for my buddy's wedding weekend..

This will probably be my last cheat day/weekend for the foreseeable future, but it should be a great time. Love weddings. (mostly for the cake.. sue me)

Thursday October 13

SWOD - Squats 3x5, 3x3

Quick strength work today.. Just need to keep getting under the damn bar and give it hell.. No pain today really, just felt a bit weak compared to where I am used to being on these.
I warmed up with 95x10, 135x7 and then got into my working sets.
I got 155x5, 165x5, 175x5.. then moved up a bit and got 185x3, 195x3, and 205x4 (gave one more rep for the hell of it)..

Numbers are not great, but they are getting there.. Just need to keep at it.. I want to be back to doing sets of 5 easily at 225 by the Garage Games.. I used to be able to do 225 as my 20 rep max.. I need to get back to that ability somehow some way.. Lots of work ahead of me.

Wednesday October 12

WOD1-
4 rounds:
1 rope climb ascent
1 Muscle up
15 unbroken KB swings 2 pood
15 push ups

I did not really do this for time because I started failing on the muscle ups on round 3 and had to regroup a little to get each one.. The other 3 exercises tired out my shoulders more than I thought they would..
I liked adding the stipulation to my heavy KB swings that they had to be unbroken.. Good thing to add in for mental stamina..

Need to work on push ups more as well. They are a really easy thing to add in daily..

WOD2-
Weighted vest 2 mile run

Ran when I got home just to get in some cardio.. I need to add some capacity little by little.. Jogs are not too taxing and they are kind of fun with the vest.. Adds a new element to it.. But my lower back gets tight a little faster..

Tuesday October 11th

SWOD- Press progression 1-3-5 x 5

I enjoy this progression practice even though I am totally handcuffed by a somewhat low press for my weight. I warmed up with some 95 strict presses and then hopped into my press-push press-jerk sets.. I got 115, 125, 135, 140, missed on 145.. I got pissed about missing the 145 so I stepped back for a minute and tried to fire myself up.. Walked back up and got it with an extremely slow press.. Felt good to get that though.. Needed a boost after yesterday..

Especially before this..

WOD-
"Carse"
21-18-15-12-9-6-3
Squat clean 95#
Double under
Deadlift 185#
Box Jump 24"

So, slight issue here.. The cap should have been 25 minutes but I only gave myself like less than 20 because I had to leave.. Which was dumb because I got discouraged when I checked the time a few times..

I don't know what it was, but the squat cleans fuckin annihilated me.. I need to work on this sort of weight and ROM a LOT more.. The double unders were actually fine today. As were deadlifts and box jumps.. But my legs just kept getting smoked every round of SCs.. I made it to the round of 12 reps and had to go.. This took me like 18ish minutes to get there.. So I guess I had an outside chance of finishing in 25 minutes.. But I was fading fast..

Made the mistake of not having any food at all before the WOD and it showed.. I was 100% gassed.. And I'm embarrassed to admit it..

Need to get to fuckin work before the garage games..

Ive been doing too much light cardio recently and not enough barbell couplets.. Today showcased that.

Monday October 10th

SWOD- C&J 1,1,1,1,1,1,1

I wanted to work on some straight up strength stuff today because I have not done a great job with these recently, especially max effort attempts.. So I was partially inspired by the beast of the east WOD from this past weekend that was a 1RM clean and jerk.. I have not maxed on these in forever and hit a really nice 245 power clean earlier in the month so I had high hopes..

Warmed up and stretched for a while before starting the heavy reps. I did 135x5, 155x3 and then started my 1 rep efforts..

I got 165,175,190,205 with success.. I then missed a 215 clean.. Then got the 215 clean and missed on the 215 jerk..
I was a bit discouraged because I just wasn't getting that explosiveness you need on a clean so I stopped because I was obviously burnt out from a weekend of gambling and eating shit..

Practiced double unders and pull ups afterward for a bit..

Sunday October 9

Rest day.. LAZY SUNDAY!
Patriots and chillin..

Saturday October 8

WOD-
3 rounds
2 stations
1- 4 weighted vest suicide sprints (about 100m each)
2- 10 burpee box jumps then max double unders while other person is running..

Good sweaty fun partner WOD with my roommate and fellow birthday boy.. Just wanted to get some sort of sweat on before the night of debauchery.


Won 500 at the casino.. October rent payment, donezo..

Friday October 7

Was overtired from working 2nd shift last night.. Wanted to WOD but I legit came home from work and fell asleep for an hour.. I think I needed it.

Nice dinner for my bday tonight.. Bavette steak and some kobe beef sliders for an app.. Boom

Foxwoods tomorrow.. Yes!

Thursday October 6th

SWOD- Weighted Ring Dips 5x5, Max L-sit x5

I had asked to get some weighted ring dips in the mix since we have done pull-ups, push-ups, etc. And ring dips are one of the bodyweight exercises that is most challenging.
I put about half of the weights in the weighted vest (ballpark 20 lbs) for the first set.. Felt heavy but manageable so I added about 2 of the weights in each successive set.. The last one was really tough but I was able to avoid failing..
L-sits felt lousy today.. I had my best one on the rings on my last try but I probably got 10 seconds at the max.. Hammys were really tight so my leg extension was kinda meh..

WOD- Partner 6k row.. Switch every 250m
Time: 26:51

Danielle and I were partners on this series of sprints.. It was supposed to be 10k with 3 people but 6k with partners was a good sub.. Less rest, but whatever.. The transitions on and off the rower sort of skews the overall time.. But I was able to keep my splits right around 1:40/500m pace for the whole time.. I think my first and last were my best..

I signed up for the Southie Garage Games today as well.. Now I actually need to train my ass off.. Yee-haw!

If anyone reading this gibberish wants to compete, sign up soon, they already had like 100 people signed up in a week.. Get on it people!

Also, it's my bday tomorrow.. I'm excited for a fun month.. Lost of crossfit, lots of football, and some parties/weddings on the horizon as well..

Tuesday October 4th

SWOD - Push ups 3x10, KB OHS 5x3 (each arm)
Push-ups were mostly a warm up, tried to do slow hand release to get a little more bang for my buck, but for me that rep scheme is just good to get the shoulders and chest loose.
KB OHS I have legitimately never done before today, so this was a fun experiment. Considering I suck at OHS and Kettlebells are always more challenging than you think, I did not have high hopes for this weight-wise.
I was able to do the 53# KB for my first 3 sets, then 63#, then I did the 72# KB with my right hand, failed with my left, then went again a couple minutes later and completed it with my left. Had to keep reminding myself to keep my shoulders active so I would not ditch it. Tough balancing act, but a good drill. I liked those more than I thought I would. Stance was a little too wide at times, but the balance is so different that I had to have a wider base to stabilize it.

WOD - 

Row 500m

21 KB Sq Clean Thruster

Row 500m

15 KBSqCT

Row 500m

9 KBSqCT

Time - 11:45 w/1 pood KBs

I scaled this one down from the 50lbs Rx'd because I tried one rep with the 53 lb KBs and almost fell over.. Didn't seem like 45 reps were going to come out of me on that.. I was able to go much faster with the lighter weight, but frankly, antime you couple a 500m sprint on rowing with ANYTHING, it always sucks to go back to the other reps after rowing.. I think I lost the most time just starting my KBSqCTs again after getting off the erg. Good WOD, tough movement with the KBs flopping all around, definitely needed to focus on keeping everything as tight as possible throughout. I think I broke down the reps into 12/9 for the first round, 6/5/4 for the second, and 5/4 for the 3rd.. I tried to row at about a 1:40 for the first round then the others I just tried to stay around 1:55 and not break down.

Going unbroken was so much harder than I thought it would be.. 

Hot Damn..

Monday October 3rd

SWOD - Pistols 5x5, Ring Rows 3x10

Moved down to the 15# plate on the heel for pistols tonight, felt pretty solid actually. Doing sets of 5 instead of 10 certainly helped but it still felt much more stable than usual.. Quads burn a lot from these but my balance felt the best it arguably ever has on pistols.. so, progress?
Ring rows I have no trouble with in general.. In the past I said I was going to start weighting them, but today was not a good day since I had 120 pull ups ahead of me. My lats thanked me. I just used these as a warmup for the bis/lats/etc.

WOD - "Spice Night" (courtesy of CFNE)

10 Rounds:

12 Burpees

12 Pull ups

Time 14:49 Rx'd

I got in just barely under the cap of 15 minutes on this one which made me happy, but holy god was this a lung and hand burner. I was able to get through the first 5 rounds without breaking on a pull up or a burpee set.. but from then on the wheels fell off a bit.. I mostly tried to break it down into sets of 8/4 or 7/5 for either movement and keep moving forward at all costs, even if I slowed down.. Just tried not to come to many dead stops. I haven't done pull ups in a while surprisingly (just looked through my training log) and somehow I managed to get through them without much trouble and without my hands ripping up.. small victories!

Lost to Brie by like 5 seconds though.. bitch..

Sunday October 2nd

Went for another jog with the vest after football today.. about 2 miles.. mediocre pace..

I am still getting used to it.. Its sort of strange to run in because I don't notice a ton of difference in cardio endurance depleting due to the extra weight, but my speed definitely is limited and my joints hurt a lot faster as I get going.. I need to start taking more fish oil or something.

I will be good to go by the Goruck challenge if I keep this up. (although 45 lbs of bricks in a backpack is a far cry from a comfortable adjustable weight vest, oh well)..

Thursday-Saturday September 29-October 1

After a much needed rest day I decided I did not want to even remotely mess with my shoulder for a couple days, but my legs were gonna get shredded.. So I did some homemade WODs for Thursday and Friday.. (posting from my iPhone)

Thurs WOD-
3 Rounds
Lap around the building
20 box jumps 24"
30 air squats
(with 20 lb weighted vest)

I had been wanting to work in the weighted vest all week somehow, and my shoulder being out of commission made this an easy WoD to formulate.. Really good leg burner.. Box jumps with a vest are a little scary but a cool addition to my training..
I honestly don't know how long this took, didn't start the clock.. Venturing a guess I would say around 12 minutes? Who knows.. It was really really sweaty.

Friday WOD -
20 minute running clock
Minute A- 4 tire flips, 10 SDLHP w/ 2 pood KB
Minute B- Max rep double unders
Swap A and B stations (10 each)

I made this one up for fun and ended up finding a friend who I am trying to convince to crossfit to join me.. I wanted to do tire flips for the hell of it and SDLHPs did not hurt my shoulder..
Double unders I got between 30 and 60 on each minute somewhere.. Lots of really good strings in there, I was happy.. This was low impact (nothin heavy or high ROM but it was really tiring) so mission accomplished..

Saturday team WOD
2500 m row (250 per person at a time)
110 full squat cleans 135/95
110 KB swings
180 toes through rings
Static holds, respectively: push up, squat, overhead plate hold 35/25

This took about a decade to finish even though I only ended up doing about 500m rowing, 22 squat cleans, 25 KB swings, and 50 or so TTR.. But those static holds waiting for 4 people each time made this pretty brutal..

Great team WOD, but it was certainly a marathon, not a sprint.. I heavily enjoyed the Pit crew on the rowing for the feet holders.. Thanks GinnyRose, Paul, Jonathan and Dan for a solid saturday morning..