2012-01-31 WOD

MAIN

Find a heavy clean in 12 min
- Worked my way up to 135#

then 3 rounds of
{
- 50 DUs  (or 2min DU practice - which I did, on a rope that sucked: Note: buy new rope!)
- 30 thrusters  55/75 (I did #65 and wow did it wind me)
- 10 burpees
} 20 min time cap. My time: 19:56!

2012-01-30 WOD

3x3x3 Push Press 85#

Main
AMRAP 12
{
- 12 Wallball 16#
- 12 SDHP 80#
}

2012-01-28 Rest day and some stats

Rest day. Nursing the tweaked muscle in my back, plus, I was just WRECKED from this week's training.

Signs of encouragement though: Got a bunch of med results back since starting crossfit:
Weight: 175-->180 (up 5 lbs)
Body fat: 21-->18% (i.e. 4 lbs of fat lost, 9lbs muscle added)
Cholesterol: 263-->211 (LDL 178-->137)

Certainly seems like things are heading in the right direction!

2012-01-27 WOD

Main
3 Rounds of:
{
200m run
15 thrusters  75/115 (I did 65# - still trying to go easy on my back)
10 T2B
} Time: 10:00
3 minute rest

3 Rounds of:
{
250m row
10 pull ups
10 wall ball (20#)
} Time: 13:40

Total time: 26:40

2012-01-26 WOD

MAIN
In opposing ladders 10-1 and 1-10
{
C/J at 115/185 (I did only #85 - trying to go easy on tweaked back muscle)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
HSPU/DB press  heavy (I did 30# DB press)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
}
Then rest exactly 2 min
800m run
Time: 25:55

Then did 10 pullups (4, 3, 2, 1)

2012-01-25 WOD

Warm:
2 pullups
5 pushups
10 T2B

Main "Cindy": 20min AMRAP of
{
5 pull ups
10 push ups
15 squats
} I got 12 rounds + 2 pullups (= total of 62 pullups, 120 pushups, 180 squats!)

2012-01-24 WOD

MAIN

Five rounds for time (My time: 9:10)
{
- 9 Deadlifts, 135/95#
- 6 Power snatch, 135/95#
- 3 Overhead squats, 135/95#
}

I went light on the weight (65#) since I tweaked my back on the snatches on friday.

Then

5 min pullup practice

Did a total of 10 (ladder:  1,2,3,4)

Then, weekly challenge

10 Turkish get-ups (5L/5R) at heavy weight. I did 35# which was heavy enough for me!

[Update: I went to the gym at work over lunch and added the following]
15 pullups (ladder down: 5,4,3,2,1)
30 DUs (max unbroken was 15)
2 30 second handstand holds

2012-01-23 WOD

Warmup
- snatch practice
- 5 min DU practice

Main
10 min AMRAP: (I did 3 rounds even)
- 30 DUs
- 15 Power Snatch 55/75 (I did 45 - back still tweaked from last week)

After, 6 min practice on goals.
- Pullups (2 EMOM - 12 pullups total)

//early afternoon workout
Went to work gym in early afternoon and added:
25 DUs
10 pullups
3 handstand holds (30 sec each)

2012-01-22

No gym today, so did a pull-up ladder at home, using basement stairs

1, 2, 3, 4 for a total of 10

2012-01-21

No gym today, so did a pull-up ladder at home, using basement stairs (kind of a fat-grip pull-up, since i'm gripping a 3" wide carpeted stair.

1, 2, 3 for a total of 6

2012-01-20 WOD

Warmup
- snatch practice

Main
6 minute AMRAP
{
3 Hang power snatch (115/85) (I did 85#)
6 KBS (70/53) (I did 53#)
9 Front squat (115/85) (I did 85#)
} <-- Completed 3 rounds even
5 minute rest

2 minute AMRAP
{
- Bar/Ring dips <-- I did rings

} <-- 14 ring dips (!)
5 minute rest

3 minute AMRAP
{
- Back Squat (115/85) (I did 85#)
} <-- 55 squats

2012-01-19 WOD

Tough one today!
Warmup:
5 min DU practice

Main:
50 Pushups
40 Wall ball 20/14 (I did 14#)
30 T2B
20 Deadlifts (205/115) (I did 115#)
10 Burpees
20 Deadlifts (115#)
30 T2B
40 Wall ball (14#)
50 Pushups

Total time: 21:30

2012-01-18 WOD

warmup
5 min DU practice
10 burpees
10 T2B
10 Wallball

main: "Nancy" (rowing variation due to weather)
5 rounds of
{
500m row
15 OH squats (95/65) <- I did 45# as this is a weak one for me
}
Total time for 5 rounds: 21:35

2012 Goals

We were told to set some goals for the year, and limit it to 3 or so. Mine are:

40 DUs UB (currently my best is 17)
15 Pullups UB (currently my best is 5)
10 HSPU UB (currently my best 3)

Six months ago I couldn't do ONE of any of those!

2012-01-17 - PRs

We had a snow storm up in the hills, so I didn't make the 5:45 WOD. Instead I went in during 5:30PM open gym and set my one rep max PRs that the rest of the crew did on Saturday. They were:

Dead lift - 265 lbs
Back squat - 215 lbs
Overhead Press - 120 lbs

and just for fun, time on the bar with the foam 'fat grips' - 43seconds (my previous was 37)

2012-01-16 WOD

Warmup
- 5 wall-walks
Main - "Tabata This"
Tabata = 8 rounds of 20 second amrap, 10 seconds rest. result = rep count of lowest set of the 8
{
Row (5 cal) (7,7,7,7,6,6,6, 5)
Air squats (15) (20,20,16,15,15,15,15,15)
Pullup (3) (5,4,4,4,3,3,3,3)
Situp (9) (12,12,11,10,9,9,9,9)
Pushup (5) (10,10,9,8,8,6,5,5)
} (one minute rest between each tabata).
Total score = 5+15+3+9+5 = 37

2012-01-13 travel workout

3 rounds of
{
20 squats
15 push ups
20 situps
5 HSPU
}

2012-01-10 WOD

MAIN

3 rounds of
{
20 DUs  UB (I did DUs but max UB was 12)
15 T2B
10 Hang power cleans  55/75 (I did 75#)
}
3 rounds completed in 9 minutes

Rest 5 min

AMRAP ring dips (I misunderstood this one. Was max reps unbroken, I thought it was max total in 5 min. Did 10, 4, 3, 3. So, max was 10, but had I understood, could have likely done ~12-13)


Rest 5 min

5 min AMRAP
Burpee box jumps  30/36 ( I did 30", 24 reps)

2012-01-09 WOD

MAIN
20 min amrap
{
20 thrusters  95/135 (I did 95)
20 pull ups (I did 10 per round, but strict)
20 burpees

}

3 rounds completed

2012-01-07 WOD

"Pet Rock"

As a 2 person team, the KB never touches the ground…if it does, each team member does 10 burpees…
53#/35# ( We used the 35#)
800m run together  w/ KB
Then 1 person working at a time
100 box jumps  20/24 - partner holds KB
80 pull ups - partner holds KB
60 goblet lunges w KB - partner rests
40 burpee wall ball 20# - partner holds KB
20 tire flips each - partner holds KB
800m run together  w/KB
KB hits the ground: 10 burpees each; KB loses a body part: 25 burpees each (clear on both counts!)
Total time: 31:30

2012-01-06 WOD

Main
Back squat 2-2-2 @ 90% (I did 200#)
OH press   2-2-2 @ 90% (I did 105#)

Burner: 3 rounds for time
{
25 DB push press  20/30 (I did 20#)
15 front squat  55/75 (I did 55#)
} (my time 5:30)

2012-01-05 WOD

warmup
shoot-thrus 2x10
main
3 min max rep wall ball (16#, 44 reps)
death by hang power snatch 55/75/95
I did 12 rounds, died on the 13th, 55#

2012-01-04 WOD

Benchmark Wednesday - "Coe"
10 rounds for time
{
10 thrusters 65/95 (I did 65#)
10 ring pushups (first 3 rounds I did RPUs, then switched to HRPU)
}
21 minutes

2012-01-03 WOD

Bench press 2-2-2 @ 90% - 165#
Dead lift 2-2-2 @ 90% - 215#

Burner:
100 pushups, 200M sprint any time you break, for time
9:50 (25-20-15-15-10-10; 5 runs)

2012-01-02-WOD

Main:
5 rounds of
5 HSPU, 20 DUs unbroken
(I did 1 round HSPU, 4 rounds negatives; 5 rounds of DU practice, max unbroken reps = 15)

5 rounds for time
5 HP snatch 95/115 (I did 75#)
10 ball slams (20#)
5 burpees
total time 24 min