2012-04-30 WOD

Warm:
15 Wall ball (14#)
50 russian KBS 35#
8 figure 8 KBS 35#
2 turkish getups 35#

Main
3 rounds for time
{
5 Deadlift 275#/185# (I did 185#)
10 box jumps 20/24 (I did 24")
}
then 800m run

Total time (3rounds + run): 7:48

Then

Work to a 1rep max benchpress
I got to 185# (5# short of my PR)

2012-04-27 WOD

Warm
20 partner wall ball
20 partner ball bounce-passes

Challenge
30 box jumps for time 24/30"
My time: 2:38, 30" box

Main
AMRAP 12 min
{
5 thrusters 115/80 (I scaled to 95#)
7 strict pullups (I went strict, though I kipped a little on the last few of each set)
100m sprint
}
Total rounds/reps: 5 rounds, 6 reps (5 thrusters+1 pullup)

2012-04-26 WOD

Main
 In 12min, establish a heavy 1R OH Squat
- I did 95#

Then
3 rounds for time:
{
15 push press 55/95# (I did 95#)
15 sec static hold COVP (chin over vertical plane)
15 sec box jump 20/24 (I did 24")
} time: 7:30 Rx

5 min rest, then
500m row for time
time: 1:47

2012-04-25 WOD

Benchmark day. Thought it was a choice of the two below. Turns out it was BOTH. Ouch.

WARM
2 sets
{
2 wall walks
10 jumping squats
}

MAIN
"Annie"
5 sets for time, reps are 50-40-30-20-10
{
DUs
Situps
} time: 10:10 (Rx)

"Rankel"
20 min AMRAP
{
6 reps 225# deadlift (I scaled to 205#)
7 burpee pullups
10 KBS 70/35 (I scaled to 44#)
200m run
} total rounds/reps: 5+6

2012-04-24 WOD

Warm
- 10 overhead/10 chest passes, 20# medball
- OH Squat practice

Main set
In 12 min, establish a heavy clean
- I got to 135#

3 rounds for time
{
5 cleans @ 115#
10 burpees
} time: 5:55

5 min rest

3 rounds for time
{
25 DUs
25 HRPU
} time: 5:20

2012-04-23 WOD

Warm
- squat practice

Main
1 mile run (7:30)
5 min rest
800m run (3:30)
3 min rest
400m run ( 1:38 )

100 band stretches

2012-04-20 WOD

Warm
10 med ball overhead passes
10 med ball chest passes

Main - For time:
{
30 Wall ball
50 DUs
200m run
20 Wall ball
50 DUs
400m run
10 Wall ball
50 DUs
800m run
} Time: 15:40

Pull-up ladder (w partner assist)
10,9,8,7,6,5,4,3,2,1 (55 total)

2012-04-19 WOD

With medium weight kettle bell (35#)
{
Warm 50 shoulder-height KBS
10 figure 8's
10 circle passes
}

Main
3 rounds for time
{
5 C/J 155/105 (I did 105#)
10 pullups
25 DUs
} time: 9:50

rest 5 min

3 rounds for time
{
10 OH Squats 115/85 <-- I only did #45 - My OH squat was WEAK today
10 burpees
} time: 5:50

Total: 15:40

2012-04-18 WOD

Benchmark day

"Gator"
8 rounds (!) for time
{
5 reps 185/115# front squat (I did #115)
26 ring pushups or HRPU (I did HRPU)
} Total time 25:40

2012-04-17 WOD

WARM
5min DUs, then,
Clean progression

STRENGTH
In 15 min build to a heavy 3x3 deadlift  TnG with perfect form
I did 3x3 @ 245
then set a PR DL 1rm @ 275

MAIN
4 rounds for time of
{
5 hang power cleans   65/95
10 box jumps  24/30
200m sprint
} I Rx'd the above (95, 30") in 9:50

2012-04-16 WOD

Back at the box!

Main set (in 3 parts)


AMRAP 8
{
15 wallball (14#)
30 DUs
} I completed 3 rounds


AMRAP 8
{
300m Row
15 burpees)
} I completed 4 rounds

Challenge:
50 GHD situps or 100 regular situps for time
I did 100 situps in 4:59

2012-04-15 WOD

A little sunday workout while the kids were riding around the track at school on their bikes:

4x
{
800M run
5 pullups
}

2012-04-12 WOD

Travel wod from the other day.

5 rounds of
{
10 pullups
10 dips
}

3 rounds of
{
145# benchpress
10 T2B
}

2012-04-11 The Great WOD

It's my birthday, and while I couldn't be subject to the 20lb vest BCF makes folks wear on their b-day (I fear retribution next week when I'm back in town), I did do a fun workout this morning.

Main:
~4k run with hill climbs and intermittent box jumps :-)

Oh, and here's where the run took place:

There's a cable car that drops you at a start point at the upper most tower in the above pic, just under the peak at center. I then did a peak-to-peak route that was ~2k each way from what I could tell on google maps, and goes from an elevation of 3000ft at each peak down to 2000 in the middle. That's a fair bit of climbing.

Speaking of which....

Man, those Chinese must have gotten hella quads while fending off the Mongolian hoards. The wall doesn't even use stairs up until about a 30 degree incline. Any steeper than that they built stairs, though in some sections, when it got steep, they just made steep-ass stairs. Hard to tell from the pic above, but each step here was just below knee-height in rise (16"? 18"?). I used those sections to do box jumps. Don't fall over backward though! Yikes!

My attempt at plotting my route (ran it there and back of course):

2012-04-10 WOD

I'm in Beijing on travel so did a modified version of Saturday's BCF wod, subbing 1k row for a 5k run around the olympic park here.

5 DL 175# (Hotel has barbells!)

3 rounds for time
{
7 HSPU
9 burpees box jumps (did 20" as they didn't have 24")
} Time = 6min even

AMRAP Pullups in 3 min
Did 27 reps

2012-04-07 mini-wod

Busy day and only had a few minutes to squeeze a workout in, but felt I'd better do something. Not sure Sunday or Monday will allow.

4 rounds
{
10 burpees
10 HRPUs
10 air squats
} ~8 minutes

2012-04-06 WOD

APRIL PAINSTORM!

40 (yes 40!) minute AMRAP
{
200m run
5 thrusters (starting at 65#, incrementing 5#/round until breaking)
}
I completed 17 rounds
because of too few small plates among large group, I went:
65, 65, 75, 75, 95# for rounds 5-17

2012-04-05 WOD

Warm:
Rope climbs (did 2)

Strength
2+2+2+2 @ 95%
{
Back Squat 200#
OH Press 115#
}

Burner
5 rounds for time:
{
20 air squats
10 HR pushups
} total time: 3:40

2012-04-04 WOD

Travelling, so given what was in hotel gym, did a modded version of one of the workouts off crossfit.com from a few days ago:

5 rounds for time:
{
10 lunges with 45# overhead (10 per leg)
10 burpees
} Total time: 13:40

2012-04-02 WOD

2 days of recovery. Man, Friday's workout had my traps WRECKED. Couldn't do anything on Saturday and Sunday was also a wash. Travelling this week and on limited time, so I decided to try my hand at 12.1 from the open again.

7 min AMRAP of Burpees
Total reps: 68. (Three better than my attempt in the open of 65. Still not great though)