2012-10-31 WOD

WARM
std warmup
400m run

MAIN
5 rounds of tabatas! Each of which is 8 rounds, 20 seconds on, 10 seconds off, lowest number of reps counts as your number. I've made note on how I degraded just for my benefit

1. Tabata wallball 20#
Score: 7 (10,8,8,7,7,7,7,7)


2. Tabata situps
Score: 10 (12,10,10,10,10,10,10,10)

3. Tabata burpees
Score: 5 (8, 7, 6, 5, 5, 5, 5, 5)

4. Tabata air squats
Score: 11 (12, 11,11, 11, 11, 11, 11, 12)

5. Tabata pullups (kipping)
Score: 5 (8,7,6,6,5,5,5,5)

[update: Ran at lunch: 4.12Km, 22:05 - 5:22 min/km pace]

2012-10-30 WOD

MAIN

A. Build to heavy double back squat in 15 min
I got to 205#

B. 3 rounds for time of
{
50 DUs
10 DB Man-makers (I did 15#)
}

C. Pullup progression
3x3 weighted pullups (20#)
2x8 partner assisted pullups 3-1-1

[add lunch I added 1 pullup ladder (1-2-3-4-5-4-3-2-1) and 2 sets of 10 T2B]

2012-10-29 WOD

WARM
Std warmup
medball pass-rounds
CJ practice

MAIN

A. 8 sets, increasing weight, w 1 min between rounds
{
1 High-hang clean
1 mid-thigh clean
1 full clean
2 jerks
}
I did 95#, 95#, 105#, 105#, 115#, 115#, 125#, 135#

B. 2k row time trial
7:47 <-- PR! Previous best 8:08

C. Ran over lunch - 4.16Km, 20:35 - pace of 4:57 (7:57/mile)
also added 15 pullups, 5 HSPU

2012-10-27 WOD

Tough wod today. I Rx'd it, but I'm feeling the pain now and likely will tomorrow too.

WARM
std warmup
10 partner wallball (20#)
Squat-clean practice

MAIN
"Badger"
3 rounds for time
{
30 Squat cleans - 95#
10 strict pullups (normally this workout calls for 30 pullups - Though because we're doing no kipping this month, this was changed to 10 strict )
800m run
}
Time: (forgot to write it down, so I'm going from memory: 23:45)

2012-10-26 WOD

MAIN
A. 3 x 8-10 OHS at manageable weight
I did 3x8 at 65#

B. For time
{
400m run
30 OHS 65#
400m run
20 OHS 75#
400m run
10 OHS 95#
} time: 13:37 Rx

[Update: Went running at lunch. 4.2Km, 21:56; pace of 5:15min/km, or 8:26/mile]

2012-10-25 WOD

MAIN
A. Dip progressions
1st set - 5 dips 5-1-1-1
2nd, 3rd set - 3 ring dips, 5-1-1-1

B Pullup progression
3 sets of 3 weighted pullups (15#)
2 sets of 10 assisted pullups

C. For time* 3 rounds of:
{
3 15' rope climps
20 pushups
20 situps
}
time: 17:15
* However, there was a queue waiting on ropes, so time's longer than it could have been

2012-10-24 WOD

WARM
std warmup, plus
2 rounds
{
1 wall-walk
10 wallball 20#
5 pushups
}

Main

A. Turkish getup practice
I did 12 per side, 26#

B. 3 rounds for time
{
25 KBS (53#)
25 burpees
} time: 11:15

C. added 2 rounds of 5 pullups, strict

Update: Went for a run at lunch. Little longer than usual, little slower than monday's pace.

5.8Km, 31:22, pace of 5:24/km (8:42/mile)

2012-10-23 WOD

A. 3x 8-10 deadlifts at ~60%, 4-0-1 count
I did 3 sets of 8 reps at 165#

B. Pullup practice
3 sets of 3 reps, weighted pullups, 20#

C. Partner wod, assisted pullup ladder + 10m wheelbarrow
10 pullups
10m wheelbarrow
8 pullups
10m wheelbarrow

6 pullups
10m wheelbarrow

4 pullups
10m wheelbarrow

2 pullups
10m wheelbarrow

2012-10-22 WOD

WARM
std warmup
snatch practice

MAIN
A. Snatch complex @ comfortable but heavy weight. 4 rounds of
{
1 Hi-Hang snatch
1 Power Snatch
2 OH Squat
2 min rest
}
I did the above at 75#

B. For time
{
100 DUs
15 Power Snatches
15 Thrusters
100 DUs
} my time: 12 min

[Update: went running at lunch: 4.2Km - 19:24 - pace of 4:37/km or 7:26/mile]

2012-10-18 WOD

Crossfit Dublin!

WARM
"lunge lizards" x 10
situp x 10
mountain climbers x 10
DUs

MAIN
A. Work to a heavy OH Press 2-1-1 count

50% ORM x 3 reps (65#)
75% ORM x 2 reps (95#)
85% ORM x 1 rep (115#)

90-95% ORM x 1 rep (125#)

New ORM x 1 rep (135# attempted, failed, did 130#,which tied PR)

B. 8 rounds @ 75% effort of
{
30 seconds double unders
30 seconds mountain climbers
30 seconds situps
30 seconds KBS (53#)

60 second rest
} for total reps
My reps: 104,100,87,88,80,75,82
total reps 546

2012-10-16 WOD

WARM
Std warmup
15 partner medball tosses (underhand)
2x10 pushups

MAIN
A. pullup & dip progressions
3x3 strict pullup
2x8 partner pullups 3-1-1 tempo

3x5 dips, 5-1-1-1 tempo

B. Airdyne 40 cals for time (1:30)

C. Close Grip Bench
3x5 at moderate weight (I went to #135)

2012-10-15 WOD

WARM
Std warmup, plus
partner shoulder mobility work
3 rounds
{
10 light weight KBS (#26)
10 air squats
}

MAIN

A. Work to a heavy C/J complex, build over 5 sets. Each set is:
{
1 power clean
2 full cleans (touch n go)
2 jerks
}

I did 3 rounds at 125, 1 round at 135, and 1 round at 145 (the last was very sloppy form)

B. Five 90 second rounds of:
{
100m sprint
10 KBS (53#)
rest remainder of 90s
}

C. I added 30 T2B afterward
--

Did a run at lunch: 4.2Km - 23:30 (pace 5:36/km)

2012-10-13 WOD

Fun set today. Partner workout, series of four 5 minute AMRAPs, 2 min rest in between. First 3 were done as one person rests, other person works, switching per round. Last one was done together:

1. 10 yard push of Sled (75#?) + 20 DU's

9 rounds plus 1 sled push (I did 5 rounds + the extra sled push)

2. AirDyne 7 calories + 7 pushups

8 rounds + 6 (I did 4 rounds)

3. 7 KBS (53#) + 7 Burpees

We did 12 rounds + 10 reps (I did 6 rounds)

4. 20# OH medball toss to partner. Partners 5 yards apart. No rep if it touches floor

We did 80 (40 each). We lost count at about 60 but trainer estimated 80

2012-10-12 WOD

MAIN

A. Build to a heavy Sumo Deadlift

I got to 275, which is a PR.

B. Row 2k @ 80-85%
time: 8:05.8

Rest 6 min

C. Row 2k at 90-95%
time: 8:11.4

--
Added a (not quite) 5k run at lunch:
4.85 Km, 26:04 (5:23/km avg pace)

2012-10-11 WOD

MAIN

A. Pullup progression

3x3 weighted pullups (15#)

2x8 partner pullups 3-1-1

B. Dip progression

3x5 (only did 4 on last set) dips w 5-1-1 count


C. Total reps from 2min each of the following - 12 min consecutive - no rest in between

2min DUs
2min Hang power cleans (75/45) - I did 75#
2min T2B/weighted situps - I did T2B
2min Airdyne for cals
2min KBS (53/35) I did 53#
400m run

Counts were 50 DUs, 21 HP Cleans, 23 T2B, 31 cals, 22 KBS = 137 total

2012-10-10 WOD

New acronym learned today: SMMF: Single Movement Mind F***er.

WARM
Std warmup
shoulder mobility work w partner

MAIN

A. "Karen" - 150 wallball for time 20/14
9:48 Rx

rest 6 min

B. 1 mile run - 8:00

Afterward I added:

C. 4x10 T2B

--

Update: Added a run over lunch: 4.17KM, 24:05 (pace of 5:47)

2012-10-09 WOD

WARM
std warmup
200m run
shoulder mobility work

MAIN

A. Work to a heavy triple-push press, then do 4 sets of 3 push press.
I went to 125#

B. Pullup progression

3x3 strict weighted pullups (10# DB)

2x8 partner pullup 5-1-1

C. 1 min max cal airdyne
32 cal

D. Dip progression
3 sets (5,5,4) of 5-1-1 dips

2012-10-08 WOD

WARM
Std warmup
200m run
partner shoulder mobility work (Brian & Mike just came back from a camp full of new torture methods)

MAIN
24 min AMRAP
{
100m sprint (even minutes)
3 Hang Power Snatch at med weight (I did 75# but probably could have handled 85 or even 95)
}

Update: Added a nice easy pace run over lunch. 12 sprints this morning had a me a little sore so I didn't want to push it too much. 4.16km, 24:55, (6min/km pace)

2012-10-06 WOD

MAIN

A. (note pullup/dips were teh scale-down for MUs. GOT TO GET MY MU'S!

5 rounds for time
{
5 pullups
5 dips
21 KBS 53/35 (I did 53#)
400m run
}
total time: 21:15

Rest 5 min

B. Max cals 1 minute airdyne
32

2012-10-05 WOD

WARM
std warmup
200m run

MAIN

A. Front Squat 3x8-12 @ 70% orm.
I did 145# 3x8

B. 8 min amrap
{
8 Frontsquats 115/75 (I did 115# for first 2 rounds, then went back to 95#
8 burpees
} total: 6 rounds + 2 reps

C. Weekly challenge: static ring hold for time
I managed 45seconds

Update: added a slightly-shortened 5k run before lunch
4.22Km 23:06 (5:28 pace)

2012-10-04 WOD

A.
3 rounds, each for time, 4 min rest b/t
{
row 800m
run 800m
}
times: 6:56, 6:59, 7:30

B. Pullup progression

3x3 strict pullups, 2min b/t
2x8 assisted 3-1-1, 2min b/t

C. Dip progressions (A+)
3x3-5 dips, 5-1-1-1 (I did 3 sets of 4 reps)

2012-10-03 WOD

WARM
Std warmup
2 rounds
{
1 wall walk
5 pushups
}

MAIN

A. 3 rounds for time
{
20m walking lunges
50m farmers carry (2x55#)
}
time: 3:03

B. 3 rounds for time
{
10 one arm DB snatch (45#)
15 DUs
}
time: 3:31

C. 15 TGUs per arm
Started at 35#, had to scale back to 26#

---

[Update: I wanted to work out again over lunch, but was not up to running after monday. Instead I did Fran
For time
{
21 thrusters 95#
21 pullups

15 thrusters 95#
15 pullups

9 thrusters 95#
9 pullups

}
time: 10:41 (almost 2 min off my last PR)

2012-10-02 WOD

A. Benchpress ~70% 1RM, 3x8-12

I did 145#, 3x10

B. Dip progression

3 sets, 5-1-1-1. 1st set was 4 reps, next 2 sets were 3 reps (14 reps total)

C. Pullup progression

Mistakenly did the 1x10 that was only supposed to be a TEST for this progression, but anyhow.

- 1x 10 strict pullups, 90 sec rest b/t
- 3x3 strict pullups, 2 min b/t
- 2x8 assisted pullups 3-1-1

D. 400 Meter run
time: 1:35

2012-10-01 WOD

WARM
usual warmup
200m run

MAIN

A. Work to a heavy Clean & Jerk

I got to 155, which is a PR for me for clean AND for C&J.

B. EMOM 15

3 C&J @ 80% above weight (I started at 115 for 6 sets but then had to drop to 95#)
3 hand release pushups

[Update: added a run at lunch: 4.56km, 25:10]