Wednesday, February 29, 2012

2012-02-29 WOD

Good grief... The pain...

Warm
5 min DU practice

2 rounds of
{
5 tuck jumps
5 floor-to-overhead ball (14# ball)
5 burpee wallball (14# ball)
}

strength
Bench press 3x5@70% (I did #135 - my ORM was 190, IIRC)

Main: "Jackie"
{
1000M row
50 Thrusters @45#
30 pullups
} time: 14:03

Note: need to work on thrusters. I did a set of ten and then broke them into sets of 5. Same goes with pullups, where I was doing sets of 2 at a time for the the back half of it.


Tuesday, February 28, 2012

2012-02-28 WOD

5 min DU practice (more like 1 min for me - was running late)

Deadlift 3x5 @70% (I did 205# <-- bad math! should have been 265*.7 = 185)

Main
B. 21-15-9
{
wallball 20/14 (I did 14#)
KBS 70/53 (I did 44)
} time: 5:58

A. 21-15-9
{
deadlift @ 40% max (I did 105#)
row for cals (21,15,9)
} time: 5:03

5 min DU practice (of which I did about 3 min before I had nothing left)

Monday, February 27, 2012

2012-02-27 WOD

Decent start to the week considering I re-did the burpee workout yesterday thus Sunday wasn't a rest day as usual.

warm
5 min DU practice (3 min for me as I showed up late)
Snatch practice

main
10 rounds for time, with reps incrementing from one. Full snatch from ground  to full squat
{
- Snatch 65/95 (I did 45#), with reps = round (1, 2, 3, 4... 10)
- 25 DUs (I did first set unbroken, which is a new PR)
} total time: 23:20

Sunday, February 26, 2012

2012-02-26 - Open 12.1

Decided to redo my Open 12.1 WOD at home on Sunday. Went through all the shenanigans of filming it, posting to youtube, linking to the games site. Why? Because I upped my score.... formerly 63, now 65. Meh. It's an improvement anyway, and at least I got a Sunday workout in where I might have otherwise not.

Max burpees in 7 min, sternum to ground, hand-tap to 6 inch above max reach.

Max count: 65.

Friday, February 24, 2012

2012-02-24 WOD

Slept in this morning and missed the 5:45 class. Managed to go in the afternoon since some meetings got cancelled.

Warmup:
5min DU practice (hit 22 UB - a best for me. I have a goal of 40 UB and expect I'll hit that in the next month)
Skill:
OH Press 3x5 @ 65% - I did 75#, which is about 60-65% my 1 rep max

Main:
4 rounds for time:
{
5 front squats 75/115  (I did 1 round at 115#, but the presses were too much so 2-4th round I scaled to 95#)
5 HSPU/strict press
5 shoot-thrus
200M sprint
} Total time: 9:30


Thursday, February 23, 2012

2012-02-23 - Open 12.1

First WOD of the Crossfit Games Open today. I did not do well. I was feeling a bit under the weather this morning but also just pushed myself too hard for the first minutes and then ran out of gas. I'm going to give it another run, perhaps on the weekend, to try and up my number.

Main:
AMRAP burpees in 7 minutes. Sternum and hips must touch ground, BOTH hands must touch marker placed 6 inches above max reach.
I did 63. Will redo later this week.

Also did some back squats
3x5 @ 155#

Wednesday, February 22, 2012

2012-02-22 WOD

Warmup:
5 min DU practice
2 sets * 5 reps {
pullups
pushups
squats
burpees
}
10 rounds of 30 seconds on/30 seconds rest KB swings (35#)
I did ~12-13 per round, so call it 125 KBS

Main: "Annie"
50-40-30-20-10
{
 DUs (max unbroken was 20)
 Situps
} total time: 11:37 <--among the slowest times. Really need to work on my DUs.


Tuesday, February 21, 2012

2012-02-21 WOD

5 min DU practice

Bench press 3x5reps, @ 65% (I did 145# - probably a little more than 65%)

15 min AMRAP
{
 30 wall ball 20#
 20 HRPU
 1 rope climb 15/20' (I did 15' and only afterward saw that prescribed was 20'! Slacker!)
} - I did 3 rounds + 7 reps

Monday, February 20, 2012

2012-02-20 WOD

Last travel workout before I'm back at the box tomorrow.

800M run
Leg press (hotel didn't have weights to do a dead lift) 3x5 @260#

Then 10-8-6-4-2-4-6-8-10 for time
{
Pullups
burpees
pushups
} time: 16 minutes

then 2x 7 flights of stairs up and down

Thursday, February 16, 2012

2012-02-15 WOD

Travelling still...

Sets of 10, 9, 8.... 1
{
Burpees
Air squats
pushups
situps
pullups
}
Total time: 23 min

Tuesday, February 14, 2012

2012-02-14 WOD

Travelling (still), so this was made up based on hotel gym equip

3 rounds for time
{
800m run
20 dumbell thrusters 30#x2
15 pullups
} total time: 18min30

Saturday, February 11, 2012

2012-02-11 WOD

Back home after 3 days of travel and 2 days of that were slacking! No time to go to BCF, so did travel wod at home:

5 min DU practice (w kids out in the driveway!)
then rounds of 10,9,8,7,6,5,4,3,2,1 reps for time
{

- Burpees
- Pushups
- Situps
} total time 12:00 even

then

pull up ladder:
5,4,3,2,1


Wednesday, February 8, 2012

2012-02-08 WOD

Travelling today, so made do with limited equipment in hotel gym. WOD at BCF had 3 rounds of 800m run, 30 squat cleans, and 30 pullups. I'd have normally scaled back the pullups (band or assist) but instead reduce the number. Also, there weren't barbells in the gym for the squat cleans, so here's what I did instead:

5min DU practice
\
Main
3 rounds for time:
{
- 800m run
- 15 dumbell thrusters (2x30#)
- 15 pullups
- 20 situps with 12# ball overhead and bounced off wall
} total time: 25min

Tuesday, February 7, 2012

2012-02-07 WOD

Warmup
5 min DU practice
Pullup ladder 49 (1,2,3,4,5,6,7,6,5,4,3,2,1) assisted

Main
7 min AMRAP
{
- 7 thrusters 95/65 (I did 65#)
- 7 burpees
} Rounds completed: 5 even

5 min rest

3 rounds for time
{
- 15 wallball 20/14 (I did 14#)
- 10 OH Snatch or OH Squat 75/45 (I did OHSquat, 45#)
} Total time: 5:15

Monday, February 6, 2012

2012-02-06 WOD

5 min DU practice
5 rounds * 10 wall ball

Main

4 rounds for time
{
- 5 Deadlifts 185/255 (I did 185#)
- 10 T2B
- 5 Box Jumps 30/36 (I did 30")
- 400M run
} total time: 16:10

Sunday, February 5, 2012

2012-02-04 Rest day

No gym yesterday, but had first day of the year out snowboarding at Meadows. Very sore today so I must have done something right :-). Back at it monday morning

Friday, February 3, 2012

2012-02-03 WOD

5 min DU practice

main

3 rounds of
{
- 30 sec HS hold
-30 DUs - my DUs were sucking today, so this was really 2min DU practice
}

Every minute on the minute for 15 minutes:
{
- 3 Clean and Jerks w full squat   85/115 (I did 85#)
}

2012-02-03 Ouch my arms

Not having a pullup bar at home, I've been working on pullups using my basement stairs which allow grabbing from underneath. See pic below.


I start at the 3rd from the bottom, which is at about 7'.

Yesterday I tried something new which was doing a pullup fast enough to jump one hand up to the next stair above and behind; then moving the other hand up, then repeating. Climb up 3 stairs like that, then back down, then drop, then repeat. Did 3 sets of this. Today my biceps feel they are being torn off at the elbow. On the plus side, it's like Ninja warrior in my basement!

Thursday, February 2, 2012

2012-02-02 WOD

Whew. Tough WOD today and I Rx'd it.

5 min DU practice
Main
3 sets of
{
- Wall ball 20#
- 10 burpees
} time: 3:45
3 min rest

4 sets of
{
- 200M run
- 10 reps HP Snatch (55/75) (I did 75#)
}
3 min rest

AMRAP 5 minutes
15' rope climbs
I did 4, failed halfway on the 5th

Wednesday, February 1, 2012

2012-02-01

No workout today, travelling. Did ladder of 15 pullups (better than nothing!)