Friday, February 24, 2017

2017-02-24 CF Open 17.1

Well, the Open is on again. I feel about 80% recovered from a variety of injuries, and definitely not in peak shape, so I'm doing it, but will definitely rank lower than I did last year.

17.1 was an exercise in knowing your pace/capacity. I probably could have pushed a little harder and went a bit too slow. If I redid it, I could beat my score, but I don't think I'll have the chance to try it again. (Cub scout event sat/sun, and then flying out early monday).

WARM
std warmup
3x6 DB Snatch 20#
3x5 burpees

MAIN

A. CF Open 17.1. For time:
{
10 DB Snatch 50#
15 Burpee box jump (facing box) 24"
20 DB Snatch 50#
15 Burpee box jump (facing box) 24"
30 DB Snatch 50#
15 Burpee box jump (facing box) 24"
40 DB Snatch 50#
15 Burpee box jump (facing box) 24"
50 DB Snatch 50#
15 Burpee box jump (facing box) 24"
}
I got through the round of 40, and 16 reps into the 50 DB snatch
score: 176, tiebreak time (end of last round of burpees) 18:09

Thursday, February 23, 2017

2017-02-23 WOD

Active recovery day, so did a variety of things, nothing too strenuous

WARM
std warmup
400m run (truform treadmill - meh)

MAIN

A. 1000m row
8:10

rest of below was interspersed between sets

B. CJ practice
5x45, 5x95, 3x115, 3x135, 2x135, 2x155, 2x175

C. 100 pushups (day 35)
10, 15, 15, 15, 15, 15, 9, 6

D. Strict MU practice
3 chinup w slow negative
2x3 ring pullups
5 attempts, 2 successful! First ones since Oct 10! (19 weeks!)

Wednesday, February 22, 2017

2017-02-22 WOD

WARM
std warmup
100m row
2x10 DU

MAIN

A. 4 rounds (no one got four rounds), at about 80%:
{
1000m row
100 DU
50 cal Airdyne
50m (5 lengths of gym) bear crawl
}
40 min cap, finished 3 rounds even

I added:

B. 100 pushups (day 34), interleaved w MUs
{
20, 15, 15, 15, 15, 10, 10 Pushup
1 MU (7 total)
}

Tuesday, February 21, 2017

2017-02-21 WOD

WARM
std warmup
4 min/4 rounds
{
15s Jumping jacks
15s Air Squats
15s Mountain Climbers
15s Jumping Squats
}

MAIN

A. 5x8 Deadlift, 50%
warm: 10x45, 8x95, 8x135
main: 5x135, 5x205, 5x205, 5x205, 5x225 (49%, 55%, 60%)

B. 4 rounds. each 3 minutes long, 3 min rest b/t
{
500m row
Burpee-box-jump-overs 24"
}
score is number of burpees
8,9,8,9

I added:

C. 100 pushups (day 33), and other stuff - 6 rounds  of
{
20,15,15,15,15,10,10(at the end)
1 pullup strict
1 chinup (slow negative)
2 commando pullups (1/side)
1 HSHold (longest was about 20s off the wall!)
}

Monday, February 20, 2017

2017-02-20 WOD

WARM
std warmup
5x5 wallball 12#
snatch warmup

MAIN

A. Back Squat 5x8, 50% (start of new strength cycle)
warm: 10x45, 8x95
main: 8x135#, 5 sets

B. 5 sets, each for time, at top of 5 minute mark
{
400m run
10 OH Squats 75# (Rx was 100#)
10 C2B pullup (I did banded, 4-5 C2B, 5-6 chin-over-bar)
}
times: 3:30, 3:25, 3:28, 3:42, 3:26

I added:

C. 100 pushups (day 32), superset w GHD situps
{
15, 15, 15, 15, 15, 15, 10 pushups
8,8,8,8,9,9
}

D. 3 rounds, not for time
{
1 MU
1 HSHold, for balance
}

Sunday, February 19, 2017

2017-02-19 Sunday run & pushups

A. Ran 9.58 Km, 47:27, 4:57/km pace

B. 100 pushups, day 31
(sets of 20, through the day)

Saturday, February 18, 2017

2017-02-18 WOD

WARM
std warmup
2x20 cal airdyne
deadlift warmup
clean warmup
5xHSPU

MAIN

A. Partner workout, chipper, 30 min cap, divvy up as needed. One works while other rests, etc
{
100 deadlift 225# (50 each)
100 HSPU (50 each)
100 Power Clean 135# (Rx was 155. I did about 40 of these)
100 DB Thruster 35#x2 (Rx was 45#x2, I did about 20 of these)
100 cal Airdyne (we did 70, of which I did about 30)
} 30 min

I added.

B. 100 pushups, day 30
20, 20, 15, 15, 10,10,10

C. MU practice
1,2,3