2012-09-29 WOD

WARM

Std warmup
Pose running drills

MAIN
5 k run
(5.15km in 25:40)

Weekly challenge
Max 95# overhead walking lunges
I managed 10 but was pretty sore after the run.

2012-09-28 WOD

MAIN

A. "Jackie" (modded slightly)

1000m row or 90 cal airdyne (I did the latter - just under 4 min)
50 thrusters 45#
10 strict pullups (normally it's 30 with kipping), or 10 man-makers. I did the 10 strict pullups
time: 10:45
Previous best on Jackie was over 14 min, but that was with the 30 pullups, so I'm not counting this as it was modded.

rest 10 min

B. 1 mile run
time: 7:40

[Update: A gym at work over lunch I did 25 pullups (20 close-grip underhand, 5 regular, all strict)]

2012-09-27 WOD

It's PR week!

WARM
usual warmup
200m run

MAIN

A. Work to a 1RM Back Squat

I got to 245# (+20# PR)

B. Work to a 1RM OH Press

I got to 130# (+5# PR) (after trying 135 and failing, even 130 was a real struggle)

C. Practice TGU's

I did 5/side

D. Practive DU's

I did 2 sets of 15

2012-09-26 WOD

Taking it a bit easy today as we prep for PR attempts tomorrow

A. 4x500m row w partner

4k row w partner in 15:56

B. Pullup & dip progressions

1 - I did the 'A' pullup progressions from last week:

3x3 strict pullups, 2 min b/t sets

3x8 pullups 1s up, 1s hold, 3 second negative

2 - I did the 'A+' dip progression

3x5 dips, 1s up, 1s hold, 5sec negative

[Update: At lunch I did 8 HSPU, 5 pullups]

2012-09-25 WOD

WARM

std warmup

400m run

MAIN

A. Work to a 1 rep max benchpress

I got to 185, 5# short of my PR, and failed at 195# :-(

B. Work to a 1 rep max deadlift

I got to 315#, a 15# PR

C. 1K row at 70% (I did 4:08)

2012-09-24 WOD

It's PR week!

A. In 20 min, work to a heavy snatch.

I got to 105#, +10# PR.

B. EMOM 9 (was going to be 16 but we ran out of time)

(even min) 20 sec L-sit (I did 5 rounds of these, all sloppy but unbroken)

(odd min) 30 sec DUs


[Update: Ran 5.05km at lunch: 30:18]

2012-09-22 WOD

MAIN
A.
3 rounds for time
{
400 m run
30 HR pushups
} time: 10:05

5 min rest

B.
3 rounds for time
{
400m run
15 push press 65/95 (I did 95#. All sets unbroken)
} time: 9:10

5 min rest

C.
5 min max cal rower
78 calories

2012-09-21 WOD

WARM
std warmup
medball passes, side-passes, KBtoss, 10 reps each, 20#

MAIN

3 rounds, total count per round
{
1 min max cal row
1 min max C2B pullup
1 min OH Squat 75#
}

My counts were:
R1: 22+7+7 = 36
R2: 23+7+8 = 38
R3: 21+7+8 = 36

[Update: Did, or I should say, Attempted, a 5k run at lunch. calves blew up half way through. 3.9Km, 23:30]

2012-09-20 WOD

WARM
std warm up
400m run
25 air squats

MAIN

A. De-loading before trying to PR next week


OH Press 3x8-12 @ 60% - I did 85#, 3 sets of 10 reps (~60% of 140. Current 1RM 125)

Back Squat 3x8-12 @ 60% - I did 145, 3 sets of 8 (60% of 240. Current 1RM 220)

B. Gymnastics testing (dips)

3x5 dips, 5-1-1, 2min b/t
2x10 pushups, 5-1-1, 2min b/t
then did 1 set 5 weighted dips, 5-1-1, 15#

[5k run planned for lunch]

2012-09-19 WOD

WARM
usual warmup
2x {
10 med-ball raises
10 pushups
}

MAIN

A. "Annie"
50-40-30-20-10 of
{
DUs
Situps
} time: 8:11 Rx

B. 6 rounds
{
200m sprint (1,2 at 85%, 3,4 at 90%, 5,6 at 95%)
2 min rest
}

2012-09-18 WOD

WARM
usual warmup
200m run

MAIN
A. De-loading before trying to PR next week

Benchpress 3x8-12 @ 60% - I did 125#, 3 sets of 12 reps (60% of 210 - current 1RM 190)

Deadlift 3x8-12 @ 60% - I did 215, 3 sets of 8 (60% of 360!! Serves me right for doing math that early in the morning. Current 1RM is 300. Goal is 320. So 60% should have been 190#!)

B. Gymnastics testing (pullups)

3x3 strict pullups
2x8 partner pullups with 1-1-3 count on each

[Update: Went running at lunch: 5.06km, 25:51]

2012-09-17 WOD

WARM
usual warmup
200m run

MAIN

A.
C/J 1.1.1.1 @ 80% known max (I'm not sure what my max is, so I did 95#. Felt about 80%-ish) 6 sets, rest 2 min b/t

B.

1 min thrusters 75/55
1 min double unders
2 sets, 4 min rest b/t, no rest between movements. Score is best of each
I did 23 thrusters, 18 DU, then 20 thrusters, 19 DU

Then added 2 pullups, 1 mu attempt (failed)

Update: Ran ~5k at lunch: 4.69km, 24:47

2012-09-15 WOD

WARM
1000m row (3:45)

MAIN
"Kelly"
5 rounds for time:
{
400m run
30 box jumps 24"/20"
30 wall balls 20#/14#
}
My time: 32:15 Rx

couple failed MU attempts afterward.

WAY too sore for Hooverball. :-(

2012-09-14 WOD

MAIN

"Buy-in" - 20 HSPU
I did 6 then failed on several

EMOM 20
{
7 deadlifts 225/155 (I did 155#)
15 KBS 70/53 (I did 35)
}

"Buy out" - 20 burpees

total time, 22:40

Also did 10 min MU progression practice and a couple failed attempts :-(

--


At lunch I went to the gym at work to add a few things and make up for Tuesday's lifting day that I missed.
Deadlift 90% 1RM 2x4 (I did 2x2 @ 285#, as I was still a little sort from the DLs this morning)

3 rounds
{
5 pullups
10 DUs
}

2012-09-13 WOD

A. STRENGTH

Back Squat 4x2 @ 90-95% - I did 3 sets at 215 (95% of my goal of #225, but since 215 was my ORM, I did my last set at 220 to set a PR. When we push for PR, I think I'll go for 240)


OH Press 4x2 @ 90-95% - I did 3 sets at 125 (95% of my goal of #130) but then failed on set 4

B.
500m row for time: 1:45.1

C. I did about 10 pullups and some (failed) MU attempts

2012-09-10 WOD

B. 3 Rounds for time
{
10 cal row
10 HRPU
10 Wallball 20/14 (I did 20#)
10 DB Snatch 55/35 (I did 35#)
} time: 7:24 Rx

A.3 Rounds for time
{
10 box jumps 20/18 (I did 20”)
10 KBS 53/35 (I did 53#)
10 dips
200m run
} time: 8:12 Rx

C. I did 10 pullups afterward

2012-09-09 WOD

 Sunday burpee benchmark:

7 min amrap burpees w 6" jump: 76

remainder 2:48 (so total of 100 burpees for time: 9:48)

PR: 77, 9:25, so didn't do as well on either

2012-09-08 WOD

Saturday workout, so was a long one:

3 rounds (later they changed it to 2, but I did 3)
{
400m run carrying 25lb plate
30 passes lh/rh rotating 53# kb around waist
15 burpees w 24"box jump
20' of ladders (like hopscotch)
20' Crab soccer (crab walk a circuit while pushing medball w feet)
200m run while jumping rope
30 tuck-hops up onto tire
10 body blasters (burpee + pullup + toes-to-bar) <- omg these are awesome!
15 man makers (15# dumbell squat clean to thruster to 2 overhead lunges to dumbell pushup to 2 dumbell rows) <- omg these suck!
20 parralette shoot-thrus

}

Total time for 3 rounds: 64:50

2012-09-06 WOD

WARM
Std warmup
shuttle runs
10 pullups (I added)

MAIN
A.
Back Squat 3x3 @ 85% - I did 190 (85% of my goal of 220)

OH Press 3x3  85% - I did 115# (110 was 85% my goal of 130, but I went a little higher today)

B.
Tabata air squats (8 rounds of 20 sec ON, 10 sec OFF)
min reps: 13

10 second rest(!), then immediately into:


Tabata pushups (8 rounds of 20 sec ON, 10 sec OFF)
min reps: 7 (started at 12, way too optimistic, then burnt myself out. Should have targeted 9 or 10)

Update: Ran a 5k at lunch (ok, 4.62Km according to runkeeper). Time: 24:02

2012-09-05 WOD

A.

30 seconds each of
{
Push press 65/95 (I did 95#)
Box jumps 20/24 (I did 24")
Wall ball 14/20 (I did 20#)
KBS 35/53 (I did 53#)
} count total reps per round
4 rounds, 5 min rest between rounds

Reps: 38, 44, 42, 40

B.

DU practice 7 min

C. I added a set of pullups, and got 15 unbroken. One 2012 goal nailed!

2012-09-04 WOD

A.
Deadlift 3x3 @ 85% - I did 260#, (about 85% of #305)

Benchpress 3x3 @ 85% - I did 165#, (about 85% of #195)

Probably should have gone a bit heavier on both, but didn't feel 100% this morning

B.
4x100m sprints, 3 min rest b/t
(not timed, but flat out max effort)

C. Over lunch I did a 4.3km run. Cut the 5k a little short as my calves are still hurting from last week. 25:10 - little slower than I'd like but I stopped to stretch a couple times.

2012-09-03 WOD

BCF only had one session today, at a time that didn't work for me, so I got up early and went to the gym at work and did Fran.

MAIN
FRAN: For time:
{
21 Thrusters 95#
21 pullups

15 Thrusters 95#
15 pullups

9 Thrusters 95#
9 pullups
}
time: 12:33

2012-09-01 WOD

Travelling, did another run. Only 4.3 km. Was supposed to be 5k but my thin shoes (Nike Free's) are too painful for my fat ass to run in.