Day 27

Three rounds for time of:
1st round 65 lbs. 2nd-3rd rd. 45 lbs Overhead squat, 15 reps
15 L Pull-ups (this was a bitch to do... Did it so broken that I felt like it was a waste)
65 pound Split-jerk, 15 reps
15 Knees to elbows
65 pound Hang clean, 15 reps
15 Back extensions, with 10 lb plate



Time: 22'43"

Day 26

with about 2 weeks eft till tough mudder, I have now upped my training rregimen. Really sucks to be sore afterwards though. I can't walk without struggling from hurting. My quads are pretty much shot with almost a full week that included a lot of leg workouts.

"Tabata something else"


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


same concept as the last workout. I just couldn't keep tabs of my score, but I was hurting afterwards lol


I then did interval sprints for about 3/4 of a mile outdoor, and a 5 minute jog on the treadmill

Day 25

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 35 pounds (Reps)
Box Jump 17" box (Reps)
Push-press 55 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

I couldn't really keep tab of my score since i was by myself when I did this.
One thing I could say is this shit Cray!!!

Day 23-24

Day 23 "DIANE"

21-15-9 reps of:

-95 lb deadlift
-handstand pushups

I had forgotten to log my time but im pretty sure its more than 4 mins no more than 8. Im still a bit scared to try the handstand push ups with my chest facing against the wall... Im in fear of my arms giving out and landing on my head lol... so I take the easier/safer route for me which is the wall climb...

Day 24 (2x a day) "BRADSHAW & MiCHAEL"

first workout "BRADSHAW"
10 rounds for time of:
3 handstand pushups
185 lb. deadlift 6 reps
12 pull ups
24 double unders

I was only able to finish 6 rounds in 16.34 mins. I was told to scale down on the weights. Basically I need to finish the workout with a reasonable amount of weight on the deadlifts. It was the deads that killed me every round.

rd 2 "MICHAEL" via GCF. Follow them on facebook @ facebook.com/gcf

3 rds. for time:
-800 meter run
-30 glute ham situps
-30 back extensions

finished in 18:36 mins

With this WOD, my main, and have always been my issue is the running part.... I get lower back pains alot even when im just standing for a while. I was told to get assesed at road runners or any other store that offer such services. I was also advised to open up my strides because I was wasting a ton of energy with the way I run. I do run on the balls of my feet but my problem is my strides are very short... I take it as I got too used to slow paced distance running.... I gotta break that plateu

Day 22

I will never get used to this...

For time 5 rounds of:
-200 meter run
-20 pull ups
-200 meter run
-20 push ups
-200 meter run
-20 sit ups
-200 meter run
-20 squats

Finished in 45 mins...

Day 21

GCF WOD follow them on Facebook @ Facebook.com/GCF

20 min AMRAP (as many rounds as possible):

10 burpees
15 situps
20 dumbbell (kettlebell not available) swings. 55lbs.

I stopped at the 17th min mark completing 5 full rounds.

My body's numb at this point. Had I continued, I probably would have dropped the dumbbell behind me lol

Day 20

20 mins as many rounds of :

-400 meter run
-10 L-pull ups
- 25 back extensions w 25 lb plate
- 25 sit ups with 25lb plate

3 rounds for me

Day 19

Today's WOD Primeval. Visit them @ crossfitprimeval.com

Today was prolly the best way to get in a 3 mile run.

For Time:

25 Burpee Pull Ups

1 Mile Run

25 Hindu Push Ups

1 Mile Run

25 Squats

1 Mile Run

25 Sit Ups

41.50 mins

Day 18

Finally... back from almost 2 weeks with no training, and a full week of eating like a starved gorilla, muscle and cardio memory kick ass... I think I prolly gained about 10 lbs... Of which, 8 was probably water weight.

Today's WOD (GCF) like them on Facebook.

For time:
800 meter (0.5miles) run
30 deadlifts 135lbs
800 meter run
30 pull ups
800 meter run
30 thrusters 45lbs
800 meter run

35 mins.