2012-08-31 WOD

travelling, so did a 5k run through streets of seattle. Pretty poor time due to traffic lights, hills, and really cause of wednesday's WOD :-p

2012-08-30 WOD

MAIN

A. Back Squat 3x5 @ 80%
I did 185# (higher than 80% but aiming to PR this cycle)


B. OH Press 3x5 @ 80%
I did 105# (higher than 80% but aiming to PR this cycle)


C. For time:
{
500m row
50 KBS 70/53 (I did 53#)
} time: 5:25

2012-08-29 WOD

Big chipper today. Ouch

For time (listed in order I did them - order differed to allow for partnering up):
{
400m run
100 walking lunges
25 burpees
100 DU
50 push press 75/45 (I did 75#)
100 situps
50 wall ball 20/14 (I did 20#)
50 hang power cleans 75/45 (I did 75#)
100 air squats
400m run
} time: 40:20 Rx

2012-08-28 WOD

A.
Benchpress 3x5 @ 80% - I did 165% (~80% my goal of 200-205)

Deadlift 3x5 @ 80% - I did 250% (~80% my goal of 315-320)

B. 3 rounds for time:
{
250m row
20 HRPU
10 KBS 70/53 (I did 70)
} time: 9:30 Rx

2012-08-27 WOD

MAIN

A. 1 mile run: time: 6:24 (prev best: 7:15 - 51 sec PR!)

rest 5 min

B. 50 box jumps 20/24 (I did 24"). time: 3:30

rest 5 min

C. 50 T2B or weighted situps. (I did T2B). time 4:26

Update: Ugh. Tried to run 5k over lunch but failed. calves started to cramp up and by 3.6km (21:52) I was hobbled and had to walk the last 1.5k. Not sure if it's from the run this morning or left over from Friday.

2012-08-26 WOD

It's Sunday, so that means it's time for my burpee benchmark:

7 min amrap burpees w 6" jump: 77

remainder 2:26 (so total of 100 burpees for time: 9:26)

Prev: 76, 9:25, so better on the first half, worse on the remainder

2012-08-25 WOD

WARM
Std warmup
8 min DU practice

MAIN
4 rounds, each for time, 3 min rest between rounds
{
400m run
30 air squats
20 pushups
10 T2B or weighted situps (I did T2B)
}
Times: 3:17, 3:41, 4:10, 4:13

2012-08-24 WOD

WARM
Std warmup
10 wallball underhanded passes
10 wallball overhead passes
10 wallball side passes

(warmup for main)
7 power cleans 95/65 (I did 95)
7 burpees

MAIN
21-15-9
{
Power Clean 95/65 (I did 95#)
Burpees
} time: 6:12 Rx
10 min rest

21-15-9
{
Power Clean 95/65 (I did 95#)
Burpees
} time: 7:40 Rx

Ran 7.02 miles over lunch in 1hr 12 min. Not a great pace but a distance record for me.

2012-08-23 WOD

WARM
std warmup
200m run

MAIN
A.
Back Squat @ 75% ORM, 3x5, rest 2-3 min
I did 165#
OH Press @ 75% ORM, 3x5, rest 2-3 min
I did 105#

B.
4 rounds for time:
{
10 front squats @ 115/75 (I did 115#)
100m sprint
} time: 6:44 Rx

Also, did 12 pullups, UB.

2012-08-22 WOD

Back at the box after 3 days off (camping, etc).

WARM
2 rounds
{
10 wall ball 14/20# (I did 20#)
5 T2B
5 pushups
}

MAIN
A. 3 rounds for time
{
20 cal row
20 HRPU
20 situps
} time: 8:47

7 min rest

B. 3 rounds for time
{
5 hang power snatch 75/115 (I did 75#)
5 wall walks
} time 6:19

Then added 10 pullups

Went and ran a 5k at lunch. 21:42!

2012-08-18 WOD

WARM
5 reps of each of the below (cleans, fr squat, push press)

MAIN
A. 6 rounds for time, 2 min rest b/t rounds. Weight on all was 75/115. I did the first set at 95#, but then scaled down to 75#
{
10 Power clean
10 Front Squat
10 Push press/jerk
} times: 1:40, 1:30, 1:32, 1:33, 1:30, 1:33

B. 100 weighted situps for time (45/25),
time: 10:10 at 25#

2012-08-17 WOD

MAIN

5 rounds for time:
{
10 T2B
20 Box jumps 20/24 (I did 24")
30 DUs
200m run
} time: 19:56 Rx

Weekly Challenge:
Heaviest weight kettlebell you can do 20 swings ub
20 KBS 70# 0:40

[5km run at lunch. Time: 23:09. 1:30 less than wed!]

2012-08-16 WOD

MAIN

A. Strength

Deadlift 5x5 @ 70% (I did 225# which is 70% my goal of 320. Current ORM is 300# )

Benchpress 5x5 @ 70% (I did 145# which is 70% my goal of 205. Current ORM is 190#)

B. Burner

3 rounds for time
{
3db squat cleans 55/30 (I did 35#)
3 burpees
3 db thrusters 55/30 (I did 35#)
3 box jumps 24/20 (I did 24")
}total time: 3:25

2012-08-15 WOD

Brutal WOD today. Very close to losing breakfast, several times.

WARM
Standard warmup
400m run

MAIN
EMOM 15
{
7 pullups (or negatives if scaling) - I did regular pullups, w kip, 1st set unbroken
15 wallball 14/20 (I did 20#)
}

10 min rest


EMOM 15
{
7 dips (or pushups if scaling) - I did dips, first 6 sets unbroken
12 KBS 53/35 - I did 53#
}

Update: Ran 5k again over lunch. 24:36

2012-08-14 WOD

MAIN

A.

OH Press 5x5 @ 70% - I did 95# (My ORM is 125, and 95 is 70% of my goal for this cycle of 135)

Back Squat 5x5 @ 70% - I did 155# (My ORM is 215, and 155 is ~70% of my goal for this cycle of 225)


B.


15 air squats

200m farmer carry 100/70/53 + 5 burpees for every break - I did 70# unbroken
50 T2B (later they scaled this back to situps, but I did 50 T2B anyway)

2012-08-13 WOD

WARM
standard warmup
2x 200m sprint (60%, 80%)

MAIN
A. 6 x 100m sprint, 1 min b/t

B. In 12 min, build to a heavy snatch
I got to 95# (20# PR!)

C: At 80% of above (I did 80#)
4 rounds of 1.1.1.1 snatch (w/o full squat), 2 min rest in between

Also added 10 pullups (UB) after the workout

Update:
Decided to start adding some running on top of the CF workouts. Did a 3.1 mile route around the RA campus (almost exactly 5k it turns out), and did it in 25:45, which isn't bad for a first time out.

2012-08-11 WOD

WARM
- few reps each of the below
-400M run

MAIN
30 min AMRAP (with 1/2 body weight which would be 85#, but I scaled to 65#
{
7 Burpees
7 Power Snatch
7 OH Lunge
20m walk (and back) w barbell overhead
} 7 rounds even

The in the afternoon, Hooverball!

2012-08-08 WOD

WARM
10 medball bounces (#14)
10 medball passes (14#)
10 medball back-to-back passes

MAIN

A. Cleans
3 rounds, 2 min b/t rounds
{
1+1+1+1 reps at 85% ORM, (I did 145#, which is more like 100% my ORM, but 85% my goal :-)
10 sec rest between reps
}

B. 10 min AMRAP, of 1.2.3 ladders of T2B, Burpees.
{
1 T2B, 1 Burpee

2 T2B, 2 Burpee
3 T2B, 3 Burpee
} I did 10 full rounds of the above

Progress check on yearly goals

Meant to do this halfway through the year, but I guess we're now almost 2/3 of the way

Double Unders: Goal is 40 UB, started year at 17, currently at 33. On track
15 pullups UB. Started year at 5. Currently at 11. On track
10 HSPU UB. Started year at 3. Currently at 11. On track

Also, after the open, I added a goal of getting that 12.1 workout score (7 min amrap burpees w 6" reach) from 63 up to 85. I'm currently at 76. Also on track.

2012-08-07 WOD

MAIN

A. Benchpress 5x5 @65%, 2 min b/t
I did 5x5 @ 135#

B. Deadlift 5x5 @ 65%, 2min b/t
I did 5x5 @ 205

C. 3 rounds of max handstand pushups in 1 min, 2 min rest b/t. Scale to 45# DBPress upon failing to complete the minute

1. 4 HSPU + 5 DBPP
2. 2 HSPU + 4 DBPP
3. 1 HSPU + 4 DBPP

Afterward, added a set of 10 pullups

2012-08-06 WOD

MAIN

4 rounds, for time
{
250m row
15 thrusters 115/80 (started at 75, then dropped to 65# for rounds 2,3,4)
10 KBS 70/53 (we did 53#)
}

Times: 2:45, 3:05, 3:10, 3:15

2012-08-05 WOD

My 100 burpee sunday routine

7 min AMRAP burpees - touching marker 6" above max reach:
76

time for remainder to 100 2:25 (total 9:25)

Previous PRs (74, 9:33!)

2012-08-04 WOD

Tough one today!

With partner:
2 rounds of
{
800m medball run 14/20 (we did 20#) (done together, taking turns w ball)
100 situps
200m tire roll (done together)
50 OH walking lunges 25/45 (we did 45#)
40 KBS 35/53 (we did 53#)
30 HRPU
20 Up-n-over box jumps 20/24 (we did 24" - all jumps right over w/o touching)
10 wall walks
} total time: 37:30 Rx

2012-08-03 WOD

MAIN

5 rounds "Bear Complex", adding weight to work up to max
{
7 reps of:
{
1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push press
Touch-n-go only, no dropping bar between reps
}
} Weight per round: 75, 75, 85, 85, 95

Then added some pullups, 11 unbroken (kipping)

2012-08-02 WOD

WARM
200m run
regular warmup routine

MAIN
A.
10 min handstand holds/practice

B.
Pullup ladder, strict, 1-5-1

C.
3 rounds for time:
{
10 shoot-thrus
10 DB Snatch/arm 45/30 (I did 45#)
50 DUs
} time: 11:38 Rx

[update]
Went to the gym at work later:
pullup ladder 5-1
Snatches 3x2 @75#

2012-08-01 WOD

WARM
200m run
+ regular warmup routine

MAIN
5 rounds for time:
{
200m run
25 goblet squats 53/35 (I did 53#)
25 pushups
} time: 18:43 Rx

Skills work
I worked on pullups
15 pullups (10 ub!)