2012-06-30 WOD

First of a number of travel workouts today as I'm on vacation.

7min AMRAP burpees (redoing week 1 workout from the Open)
Total reps: 72 (previous attempts were 63, 65, 68)

3x5 DB Snatches (25#) per arm

5 HSPU

2012-06-29 WOD

MAIN

EMOM 8min
3x Power Snatch, @75% ORM (I did 75#)

10 min rest

EMOM 8min
10 T2B (I managed unbroken for sets 1,2, then broken sets 3-8. Last two sets were knee tucks)

2012-06-28 WOD

MAIN

Find a new 1RM for Deadlift & Benchpress

Benchpress: Was able to tie my previous 190, but narrowly failed 195 attempt
Deadlift: 300 (+25 PR!)

EMOM for 10 minutes
{
5 pullup (strict if possible)
} (1st set strict, unbroken; 2nd unbroken but kipping; 3-4 were 4+1; 5-6 were 3+2, 7-10 were 1 at a time)

2012-06-27 WOD

WARM
3x20s handstand holds

MAIN
5 rounds for time
{
10 wallball 20/14 (I did 14# cause all the 20# were being used)
20 situps
30 DUs (1st set unbroken)
400m run
} total time: 21:52

WEEKLY CHALLENGE
1 minute max cal airdyne
My score: 41 (as a reference check, that put me about middle of the pack of 35 compared to other scores in the class)

2012-06-26 WOD

WARM
15 pullups (ladder - 5,4,3,2,1 strict)

MAIN

3 rounds, each as fast as possible, 2 min between rounds
{
5 burpees
10 box jumps (24")
50m sprint
} times: 56s, 1:01, 1:00

4 rounds, each as fast as possible, 2 min between rounds
{
100m row
5 thrusters 95/65, increasing weight on each round - I did 95, 105, 115, 125
} times: 52s, 45s, 50s, 1:10 (thrusters weren't unbroken on last set)

2012-06-25 WOD

WARM
30 sec HS Holds (x2)

MAIN
Establish 1 rep max for both Front Squat & OH Press
Front Squat: 205 (30# PR!)
OH Press: 125 (tied my PR but couldn't push past it)

Then, 2 sets:
{
30 sec AMRAP pullups
30 sec AMRAP dips
30 sec AMRAP air squats
}
count is total reps, 2 min between sets.

I did 42 both sets: 10+10+22, 8+10+24

2012-06-23 WOD

WARM
20m run ladder (20, 40, 60, 80, 100...)

MAIN
for time:
{
5 rope climbs (Rx was 20', I did 5x15')
2 mile run
50 pullups
}
Total time: 27:18

2012-06-22 WOD

Wow. 1 year ago today since my intro CF class. I'll have to write a longer post later on this.

WARM
2 rounds
{
10 wall ball
2 wall walks
}

MAIN
 5 rounds for time:
{
3 power cleans 85-90% (I did 125#)
100m sprint
} time: 4:24

rest 10 min

5 min AMRAP
{
6 deadlifts (same weight as above - 125#)
6 HRPU
} total: 10 rounds (may have been 11 - lost count)

2012-06-21 WOD

WARM
20 Wallball 14#
15 Wallball ball slam 14#

MAIN
10 min AMRAP
{
15 box jumps 20/24" (I did 24")
20 situps
} Did 5 rounds + 2 box jumps
3 min rest

10 min AMRAP
{
7 T2B
14 KBS 35/53 (I did 53#)
} Did 5 rounds + 1 T2B
3 min rest

2000m row for time
I did 8:56

Rx'd today's workout, but the KBs were probably too heavy for that many reps. I was finished by the time I got on the rower and struggled to slog through the 2k.

2012-06-20 WOD

WARM
20# wall-ball to 12" line - 7 reps

MAIN
Deadlift 5 reps x 3 sets @ 60% (I did 165#)


Bench 5 reps x 3 sets @ 60% (I did 130#)

BURNER
5 rounds for time:
{
100m sprint
15 back squat 155/105 (I scaled to 115#)
}
time11:28

2012-06-18 WOD

WARM
3x 30 sec handstand holds

MAIN
Front Squat 3x5 @ 60% (I did 95#)
OH Press 3x5 @ 60% (I did 75#)

3 rounds for time:
{
20 wall ball 14/20 (I did 20#)
5 HSPU or scale (I did 3 HSPU, 12 negatives)
} time: 8:00

Front shoulder band stretch, 2 min/side

2012-06-16 WOD

MAIN

1 Mile run

2 rounds of:
{
15 wall ball 14/20 (I did 20#)
15 burpees
}

800 m run

2 rounds of
{
15 T2B
15 situps
}

400 m run

50 KBS 35/53 (I did 53#)

Total time: 32:51 Rx

2012-06-15 WOD

Managed to squeeze in a workout before I had to leave for the airport this morning, but only had time to do 3 of the 4 rounds we were doing.

WARM
500m row
2 rounds of cindy
{
5 pullups (UB!)
10 pushups
15 air squats
}

MAIN
(different people did these in different order)
3 minute AMRAP rope climb
I only managed 3. Two failed attempts as well.
4 minute rest

3 min AMRAP  front squat 95/65
I did 95#, 22 reps (awful! I think I was still burned out from the thrusters yesterday)
4 minute rest

4 min AMRAP Double Unders
I did 95 reps. Also not great

(there was then a 4 min rest and 4 min amrap pushups, but I had to leave for airport)

2012-06-14 WOD

Test
800m run for time (3:05)

Main
Benchpress
3x2 @ 90-95% - I did 180#
Deadlift
3x2 @ 90-95% - I did 255#

Test (re-do from monday)
AMRAP Thrusters 95/65 in 1 min (I did 95)
My total rep count: 20

2012-06-13 WOD

WARM
3 rounds of
{
9 med ball floor to overhead
7 toe touches
5 pushups
}

MAIN
with partner:
- 2500m row for time (We did 9:51)
- 2000m run for time (We did 6:53)

Then practice anything weak. I did:
- 10 HSPU (couple sets of 2, rest 1 at a time)
- 15 pullups (couple sets of 2, rest 1 at a time)

2012-06-11 WOD

WRM
assisted pullup ladder (5-4-3-2-1)
I did ~ half unassisted

MAIN
Front Squat 3x2 @90-95%, rest 2-3 min b/t sets (I did #165)

OH Press 3x2 @90-95%, rest 2-3 min b/t sets (I did #125)

Burner
Max rep thrusters in 1 min 65/95
I did 18 @ 95 but doesn't count because (a) I started late on the minute and (b) I realized partway in that I was just doing push presses, not thrusters. Will go back and re-do this week.

2012-06-08 WOD

WARM
10 wallball

MAIN

First:
Hang Power Snatch:
3x 2+2+2+2+2, 10 sec between each 2, 2 min between sets
I worked at 85#

5 min rest, then

3 rounds for time
{
20 wall ball 20/14 (I did 20#)
15 HRPU
10 KBS (70/53) (I did 70#)
} time: 9:50

rest 5 min, then

Row 1500m at 85-90%
my time: 6:28

then, weekly challenge: max rep DUs. I did 25 before trippingup.
          
weight: 177.7

2012-06-07 WOD

After 2 days slacking on my biz trip I managed to drag myself to the gym this morning. Did a mix of stuff from the previous days' WODs at BCF

7 min AMRAP
{
5 T2B
3 HSPU
} Completed 7 rounds even

Bench 3x3 @ 85% - Was supposed to be 205# but had to use a machine, so just did what felt heavy

3 rounds
{
10 pullups
10 DB push press (I did 2x30# weights as that's all they had)
}

2012-06-04 WOD

WARM

Snatch practice

MAIN

15 min work up to a heavy snatch from the high hang
(I got up to 105#, but failed at 115#. That wasn't with a full squat though or I'd do far less)

Then

500m row (1:52)
20 pullups
20 KBS (53/35)
Rest 2 min

400m row (1:33)
20 pullups
20 KBS (53/35)
Rest 2 min

300m row (1:07)
20 pullups
20 KBS (53/35)
Total time: 23:40 Rx (19:40 + 4 min rest)

2012-06-01 WOD

WARM:
Clean practice

MAIN
Work to a heavy clean
I got to 145#, which is a PR for me. Woot!

then

10 rounds
{
3 cleans at 75% of ORM (I did 115#)
5 burpees
30 second rest
} total time: 5:05 (9:35 - 4:30 of rest times)

rest 5 min, then
1000m row for time
my time: 3:53