2012-05-31 WOD

Was travelling today, pretty hard to motivate myself given a cold + 3hrs sleep + shitty hotel gym. Anyhoo....

3 sets
{
5 bench press ~140#
5 deadlift ~190#
5 HSPU (really 1-2 per set, rest were negatives only)
}

2012-05-30 WOD

Missed yesterday due to a cold. Today was just stuffy nose so I dragged myself out of bed for Mike's B-day WOD, a pretty good partner WOD. He's doing 3 of them today, poor bastard. :-)

30 minute time cap. 3 partners. Rotation every 45 seconds, no breaks
{
row 45 sec (for distance)
bar hang (pullup hang, dead hang, etc) 45 sec
plank hold (hands or elbows)
}
Score is cumulative distance for the team.
Our score: 6922 meters

2012-05-28 WOD

Happy Memorial Day! Here's "Murph":

WARM
3 rounds:
{
5 pullups
5 pushups
5 air squats
}

MAIN
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
total time: 55:45

I was really jazzed about the above time. Last time we did Murph (back in Nov) I did half the workout and took just over an hour. Today I beat that time with double the work.

2012-05-27 WOD

Box was closed as everyone went up to Seattle area for NW Regionals (I'll post on that later...). I wanted to do something and had a few minutes so I did a warmup and repeated the Open 12.1 workout to see if I improved, which I did a wee bit.

AMRAP 7 minutes:
Burpees (with jump to marker 6" above max reach)
Total reps: 68

(Previously, I'd done 63, and 65)

Tomorrow.... MURPH (oh dear god!)

2012-05-24 WOD

WARM
250m row
20 wall ball 20#
10 hang power cleans 115#

MAIN
1000m row for time
My time 3:50

Rest 3 min

AMRAP 4 min Wall ball
Each time you break it will cost you 5 burpees at end of 4 min set…
I did 40 WB 20# Rx
20 burpees (4 breaks)

Rest 3 min

AMRAP 2 min
Hang power cleans @ 75/115#
I did 20 @ 115# Rx

Rest 3 min
Max cal row in 2 min
40 cals

Weight: 179.2 (ack! up!)

2012-05-23 WOD

WARM
max rep UB wallball 20#, 12' line. (I did 14 then dropped it by mistake. grr)
400m run

MAIN
5x5 Deadlift @ 75% - I did 195#

5x5 OHPress @ 75% - I did 105#


Weekly challenge
handstand hold for time. My time: 1:31

Weight: 178.4

2012-05-22 WOD

WARM
5 min DU practice
max rep wallball UB (20#) I did 26.

MAIN

for time:
{
50 DUs
40 Push Press 95#/65# (I did 65#)
30 Box Jump 24"/20" (I did 24")
20 OH Squat 95#/65# (I did 45# - I really need to work on these)
10 Burpees
20 OH Squat 95#/65# (I did 45#)
30 Box Jump 24"/20" (I did 24")
40 Push Press 95#/65# (I did 65#)
50 DUs
} total time: 21:04

weight: 177.9

2012-05-21 WOD

Main

Front Squat 5x5 @75% (I did 135#)


Bench 5x5 @75% (I did 150#)


then

2 min AMRAP HRPU (I did 44)

2 min rest

2 min AMRAP jumping squats (I did 59)

Weight: 178.1

2012-05-18 WOD

After 2 days of travel and not working out (bad!) I slept in and missed the 5:45 (bad bad!). Luckily a gap in my work schedule let me slip out and make the 8:30 WOD

Warm:
400m run (I did airdyne, 40 cal)

2 rounds
{
10 wallball presses
7 pushups
5 jumping squats
}

Main

3 rounds for time
{
5 C/J 135/95 (I did 115#)
10 T2B
15 wallball (I did 14#)
} total time: 7:36

5 min rest

1000m row (time: 4:07)

5 min rest

20 TGU (10/side) I did 26#

Stats:
still logging my diet, but not going to bother cross-posting to here too much work. Will just log weight for now, maybe start logging BMI starting next week?
weight: 180.5

2012-05-15 WOD

MAIN:

Strength:
5x5 Front squats @70% ORM (125#)
5x5 Benchpress @70%ORM (140#)

Burner:
3min max rep front squats 95/65 (I did 95# - 31 reps)

2012-05-14 WOD

Rx'd today's WOD despite running on only 3hrs sleep. Woot.

Warm:
10 Wall ball

Main:
5 rounds for time
{
5 hang cleans (full squat) 75/115 (I did 115#)
7 burpees
9 T2B
15 cal row or 200m run (I did row, row, run, run, row)
} total time 17:19


stats:
Cals: tbd
Carbs: tbd
Fat: tbd
Protein: tbd
Weight: 179.5

2012-05-11 WOD

Warm:
10 wallball bounce passes

10 wallball chest passes

Main
3 rounds of
{
15 back squat 135/95 (I scaled to 115#)
10 pullups
}

2 min rest

3 rounds of
{
15 front squat 95/65 (I scaled to 85#)
10 pullups
}

2 min rest

3 rounds

{
15 OH squat 65/45 (I scaled to 45#)
10 pullups
}


Total time: 26:30


stats:
Cals: 1780
Carbs: 57
Fat: 116
Protein: 133
Weight: 179.7

2012-05-10 WOD

Main

5x5 Deadlift @ 65% (I did 185#)

5x5 benchpress @ 65% (I did 135# which is more like 70%)

burner:
3 AMRAP 24" box jumps - I did 41

3 AMRAP hand release pushups - I did 53


stats:
Cals: 1886
Carbs: 106
Fat: 110
Protein: 120
Weight: 180.8

2012-05-09 WOD

Warm
2 rounds of
{
9 wall ball (14#)
7 pushups
5 burpees
}

Main "Nancy with a twist"
5 rounds for time
{
400m run (I did 25 cal airdyne after tweaking my calf Monday)
15 OH Squat 95/65 (I just did 45# after tweaking my back last week)
10 pullups
} total time: 20:49


Stats
Cal: 2100
Carbs: 148
fat: 137
Protein: 115
weight: 179.8

2012-05-08 WOD

WARM
5 sets of 10 wallballs (14#)

MAIN
5x5 Front Squat @65% (I did 115#)

5x5 OH Press @65% (I did 4 sets at 95 - about 75%, 1 set at 115# - about 90%)

then

EMOM for 8 minutes
{
100m sprint (I did ~20 sec airdyne instead because of calf strain from yesterday)
5 burpees
}

Stats
Cal: 2160
Carbs: 191
fat: 123
Protein: 103
weight: 180.6

2012-05-07 WOD

Frak! Just got over my shoulder/back injury and I screwed something up in my calf this morning during the second run. Switched to the airdyne for the 3rd round, and am applying heat. Fingers crossed

Warm
15 Wallball (14#)

Main
3 rounds for time
{
800m run (I did the run twice, 3 min airdyne for the 3rd round)
20 HRPU
15 wallball (I did 14#)
10 KBS 70/53 (I did 53#)
} total time 20:00



Stats
Cal: 2040
Carbs: 117
fat: 127
Protein: 115
weight: 180.1 <-- I consider this a win given 4 days of restaurant eating

2012-05-05 WOD

Was still nursing hurt neck on sat. so didn't go too hard.

2 rounds
{
800m run
20 pushups
20 situps
20 medball cleans
}

2012-05-03 WOD

Warm

Wall ball (15)

Main

15 min to establish a heavy OH press
PR! 125#
then

AMRAP 12
{
10 TGUs 53/35 (I did 26#)
10 T2B
10 goblet squat 53/35 (I did 26#)
} 2 rounds + 4 reps
Would have done more but I tweaked my back/neck setting the PR above


Stats
Cal: 1426
Carbs: 101
fat: 61
Protein: 25
weight: 180.0

2012-05-02 WOD

Benchmark day.

Warm
2 rounds
{
5 wall ball (14#)
5 T2B
5 pushups
}

Main
"Wood"
5 rounds for time
{
400m run
10 burpee box jumps 20/24" (I did 24")
10 SDHP 65/95 (I scaled to 75#)
10 thrusters 65/95 (I scaled to 75#)
1 min rest
} total time: 33:50


Stats
Cal: 2800
Carbs: 150
fat: 180
Protein: 115
weight: 180.6

2012-05-01 WOD

Holy balls! Tough one today

Warm:
10 wall ball overhead toss
10 wall ball chest pass

Main
2 rounds for time of
{
1000m row (3:56, 4:08)
50 pushups
50 wall ball 14/20 (I did 14#)
50 KBS 53/35 (I did 35#)
200m medball run
} total time: 34:53

I've been slacking on diet so I'm going to start tracking my eating here as well. I'll figure out what iphone app I want to use, and then will likely just update with totals (calories, carbs, etc) to each day's post. May take some tweaking while I get used to tracking it with the new tool I'm using

Stats
Cal: 2830
Carbs: 133g
fat: 186g
Protein: 140g
weight: 182