Friday

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

I knew as soon as I saw this that it would just defeat me, or at least challenge all of my weakness: Shoulders.
I completed 2 rounds plus 5 HSPU, one at a time on the third round and about a minute break between each rep. I finished the HSPU at the 18:45 mark, and jumped on the BP and blew threw the 10 reps, and then did 6 push press time was up but I completed the round and I finished the 3rd round in 23 minutes.... dips were the show stopper.

Thursday .com WOD

For time:
56 Wall-ball shots
50 Pull-ups
38 Wall-ball shots
35 Pull-ups
22 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

11:37 rx.

I did this one using an 18lb ball and did it RXed using this formula:
20lb X REP's/18lbs= total reps needed to complete RX.
I really liked this WOD. I was so smoked for the pull ups I broke up the last 20 into 4 sets.

Wednesday Dot Com.....

Hang power snatch 1-1-1-1-1-1-1

115 (press out), 115, 125(F), 115, 115, 125(press out), 115, 125(PR)

These felt good, and I seemed to really have a grasp on how my body was moving. This is my first ME (max effort) WOD since I hurt my back, and I set a PR. I am happy with the result, but not happy with how far behind in loads I am compared to others in the CrossFit world who have been doing this type of training as long or shorter than I have been doing it. Just have to keep training to be better and live long.

I am going with the main websites programming this week due to having a break and starting in the middle of the week I just figured timing is good and easy to just start with the 'mains' programming this week.

Oh I forgot on Tuesday I did 'MARY' 5 HSPU, 10 pistols, & 15 pull ups AMARAP in 20 minutes.
this is the first time I have done it RX, I have never been able to do a true pistol before. They really made a difference in my overall score.
5 rounds +4 HSPU's.
I have always done it before touch my trailing knee to my squatting legs ankle, only because I could not do a true pistol, then I discovered the box method, and now I am doing true pistols on the floor. Next step OHS pistols.

One WOD in the north woods.

100 double unders
50 OHS using a 6' birch log (estimated weight 65lbs?)
1 mile run

I only worked out once and it was the above. After taking the week to just kind of unwind and work with my Dad and nephews on the cabin, and do a little fishing in between all the rain, I really feel that athletes need to take a break once in awhile. When I say a break, I do not mean a rest day or a night of drinking and bad eating, I mean seriously a vacation from exercise.
I slept every night 8 hours and then some, I had one cocktail every night and tried really hard to 'zone' all my meals. I feel rested now. In fact I feel Great. The one thing I did not do is stretch which I need to make this a habit every morning anyways.
Now back to athletes taking a break. When we go on vacation, we are taking a break from work so we can come back rejuvenated and we don't go postal at our jobs. Why shouldn't we take a break from the WOD once in a while too. I bet we would have less injuries, and allow repair time for our bodies. I have heard comments from people since I am back from my break that I look healthier, what? Maybe it was because I did not use my cell phone for 6 days, maybe it was because I had just the guys to deal with. Either way I feel great and feel rejuvenated to get back to the WOD this week.