2012-11-30 WOD

WARM
std warmup
snatch practice

MAIN

A. 3x5 Front Squat @ 65%

I did #135, which is 65% of 210 (my PR is 205 - My goal for this cycle is 215)

B. 3x5 OH Press @ 65%

I did #95, which is 65% of 146 (my PR is 130 - My goal for this cycle is 140)

C. For time

20, 15, 10, 5 of
{
Wallball 20#
T2B
} time: 6:15 Rx

2012-11-29 WOD

Aerobic Recovery day (new thursday thing)

WARM
std warmup
200m run

MAIN
A. 30 min row at easy pace (did 6300m)

B. Mobility work

C. work on what you want

- HSPU (have goal of 10 UB by EOY)
- 10 HSPU (5 UB followed by 3, then 2) <-- PR, previous was 4.

Muscle up progression work

2012-11-28 WOD

WARM
std warmup, plus
3 rounds of
{
10 wallball 20#
5 burpees
10 situps

double unders while partner does above, then swap
}

MAIN
15 min AMRAP
{
10 KBS 53/70 (I did 70#)
15 Box jumps 20/24" (I did 24")
100m sprint
} total: 6 rounds, plus 5 reps

Also, did 3 sets of 5 strict pullups

Plan to run over lunch hour

2012-11-27 WOD

A. 3x5 Deadlifts @ 65% ORM

Did 205#, which is 65% of my ORM of 315. Should probably do 65% of target (325)

B. 3x5 Benchpress @ 65% ORM

Did 135#, which is 70% of my ORM of 190, or ~65% of 210

C. Do two sets of the following:

3 rounds
{
5 deadlift above weight (205#)
10 HRPushups
}

times: 1:40 first set, 1:56 second set

Added afterward

D. 4 sets of 6 pullups

E. 1 set of 6 ring dips

2012-11-26 WOD

A. 15 min, work to a heavy clean

PR'd my (power) clean @ 165# (+10 PR)

B. 8 min AMRAP cleans @ 80% above weight

I did 25 reps at 125#

C. 8 min AMRAP
partner 250m row intervals (row 250, partner rows 250, repeat)
We did 2050m So roughly 1:55 x 4, with a few seconds for change-over

[Ran over lunch: 4.2k, 21:57, pace of 5:13/km]

2012-11-24 WOD

WARM
std warmup
400m run

MAIN
4 sets, 8 minutes allowed for each
{
10 heavy front squats (I did 135#)
10 burpees
200m sprint
1min plank hold
1min OH plate hold (45#)
remainder of time is rest, until 8 minutes
} (times for 10+10+200 varied from 2:15 to 2:45)

added 10 strict pullups afterward

2012-11-23 WOD

"Max Aerobic Power" (MAP) day. Everything should be at 80-90%, scale so you don't stop moving.

A. 10 min AMRAP
{
7 wallballs 14/20 (I did 20#)
7 KBS 35/53 (I did 53#)
7 dips
7 pistols or air squats (I did air squats - wow, where did my pistols go? need to work on those)
} result: 6 rounds even

B. 2k row at 85-90%
time; 8:33

C. 7 min AMRAP
{
5 box jumps 24/30 (I did 30")
5 power clean 65/95 (I did 95#)
5 pullups
} result: 5 rounds plus 2 reps

2012-11-22 TURKEY WOD!

Thanksgiving day WOD. BCF normally does a pretty brutal workout before holidays. Today was no exception.

WARM
With 60 people there, we were tight for space, so std stretching but instead of the usual back-n-forth in the gym we did a lot of stationary stuff. Also, 5 reps each of the movements below.

MAIN

A. For time, team workout, divide work below among 3 people
{
400m run (all of team)
200 box jumps (I did 7 sets of 10)
400m run (all of team)
200 Sumo Deadlift High Pull 70# KB(I did 7 sets of 10)

400m run (all of team)
200 med ball slams 20# (I did 6 sets of 10)

400m run (all of team)
200 mountain climbers (I did 7 sets of 10)

400m run (all of team)
200 burpees! (I did 6 sets of 10)

} time: 42:01

B. Tabata situps (20 seconds max situps, 10 seconds rest, 8 sets)

10,10,9,9,8,8,8,8 (70 total)

C. 200m bear crawl. outside. aka "200m hand shredder" :-(

2012-11-21 WOD

Missed 2 days of WODs due to sick kid, but more than made up for it today:

WARM
std warmup
3 rounds
{
1 wall-walk
5 wallball 20#
}

MAIN

"Angie" (each set of 100 must be fully completed before moving to next movement)
{
100 pullups
100 pushups
100 situps
100 air squats
} total time: 30:10 Rx
(times per movement were 11:12, 8:21, 7:27, 3:10)

2012-11-17 WOD

Nice to be back at the box after being away all week. This was a tough one.

WARM
std warmup plus 20# wallballs (10) and wallball passes (20)

MAIN
7 rounds and 7 reps each of
{
HSPU/Negatives/HRPU - I started with HSPU, then went to negatives, then to HRPU
Thrusters 135/95 - I did 95#
K2E - done
DL - 225/115 - I did 165#
KBS 70/53 - I did 53#
Pullups - done
} - time: 37:07

2012-11-15 WOD

(travelling, but luckily hotel has decent gym - rowing machine, barbells, etc)

500 m row (1:55)

Fran {
21 thrusters 95#
21 pullups

15 thrusters 95#
15 pullups

9 thrusters 95#
9 pullups
}
tim:10:20 - Dang. PR, but so close to my goal of sub-10. Next time

Dip progressions
2x5 dips 5-1-1 count

2012-11-13 WOD

travelling today and tight on time, so light workout.

MAIN

30 DB Snatches (30 per arm) 40#

Dip progressions
3x5 15# weighted Dips, 3-1-1 count

Pullup progressions
3x5 pullups, not weighted but on a 4" diameter pipe

HSPU
3x4 HSPU, but not all the way to the ground

2012-11-12 WOD

Veterans Day WOD today. Had our choice of 3 tough workouts. I chose "DT", but scaled it some.

WARM
std warmup
15 wallball 20#
warmup cleans & deadlifts

MAIN
"DT" - weight was supposed to be #155, I scaled to #115
5 rounds of:
{
12 Deadlifts 115#
9 Hang Power Cleans 115#
6 Push Jerk115#
} time: 13:30

then,
3 sets of 20 situps

,

2012-11-10 WOD

MAIN

A.For time
{
1 mile run
30 pullups
30 box jumps 24"
800m run

20 pullups
20 box jumps 24"

400m run
10 pullups
10 box jumps 24"

}

time: 23:15

3 min active cooldown on airdyne

B. 4 sets of 25 situps

2012-11-09 WOD

MAIN

A. Close Grip Benchpress, 8-12 reps, moderate weight, 3 sets

I did #125, 12+12+10

B. 4 rounds of a 3 min amrap, w 3 min rest b/t
{
5 T2B (K2E)
5 burpees
5 pullups (ring rows
}

I did 3 rounds for all 4 sets. First 2 were Rx (and highest was what counted) but last two rounds I sent to 3 pullups.

Also went for a run at lunchtime:
4.12Km 22:34, 5:29 pace

2012-11-08 WOD

WARM
std warmup
200m run (sprint really, as me and another guy raced it)

MAIN
A. Pullup progressions

3x3 20# weighted pullups
2 min rest b/t

2x8 assisted pullups - 3-1-1

B. Dip progressions

3x3 15# weighted dips 5-1-1

C. 4 rounds of
{
350m row
12-15 (I did 12) OH Squats at manageable weight for good form (I did 75#)
}

at lunch did some HSPU practice (8 reps)

2012-11-07 WOD

WARM
std warmup
200m run

MAIN
A. "Elizabeth"
21-15-9 of
{
Cleans 135/95 (I scaled to 95#)
Ring dips (or dips, or pullups to scale) I did ring dips!
} time: 14:00

B. 4 rounds of 20 T2B/K2E
I did 20 T2B x 4

Update: at lunch:
- 4.1k run, 19:31 (4:46 min/km pace)
- 10 HSPU/neg ladder (4,3,2,1)
- 15 pullup ladder (5,4,3,2,1)

2012-11-06 WOD

MAIN

A. Pullup progressions

3x3 weighted pullups w 20# weight
(also did one with 44# just to try it!)

2x8 assisted pullups 3-1-1 count

B. Dip progression

3x3 weighted dips w 15# weight, 5-1-1 count

C. 10 min amrap
{
15 cleans 95#
30 DUs
}
I did 3 rounds, plus 15 cleans and 10 DUs

2012-11-05 WOD

Thought I'd have a hard time given that my back was still messed up from Saturday's 80 deadlifts. Managed ok though.

A. Work to a heavy snatch from high hang position over 20 min

I got to 115. +10 PR!

B. AMRAP 30 seconds each for the following, back to back. 1 min rest, then repeat

burpees: 12
KBS (53#): 10
box jumps (20"): 12
Total: 34


burpees: 10
KBS (53#): 11
box jumps (20"): 10
Total: 31

[Update: ran 5.14k in 27:31. Avg pace of 5:21 min/km]

Progress check on yearly goals

Nov 4 - 8 weeks till end of year. I did a check 3 months ago, probably good to take stock.

Goals were:
Double Unders: Goal was 40 UB - Nailed that last week, but Mike F upped it to 50. Should be able to.
15 pullups UB - Nailed that too in sept
10 HSPU - Oof. I'm nowhere close on this one. Time to get to work.

In addition - I'm adding 3 more
Sub 10 minute fran
breaking 80 on my 7-min burpee challenge from last year's open.
1 MU - we're doing pullup & dip progressions, so I feel I should get there.

2012-11-03 WOD

MAIN

A. 5 deadlifts every 30 seconds for 8 minutes (total of 80 reps)
I did 185# (60% my ORM of 315)


B. 5 thrusters every 30 seconds for 8 minutes (total of 80 reps)
I did 75# but had to lower weight: 75# for six sets, 65# for four sets, 55# for eight sets

C. 30m shuttle runs (3 x 10m length) every 30 seconds for 8 minutes

2012-11-02 WOD

Mike/Lincoln b-day workout

MAIN

400m medball run 20#
75 wallball 20#
150 DU
50 box jumps 24"
100 walking OH lunges, 45#
1000m row
30 pullups
30 burpees
400m medball run 20#

Total time: 37:00 Rx

2012-11-01 WOD

MAIN

A. Pullup progressions

3x3 20# weighted pullups

2x8 3-1-1-1 assisted pullups

B. Dip progressions

3x5 5-1-1-1 dips

C: 4 rounds at 80% of
{
50 DUs*
350m row or 400m run (I did 2 of each)
}

* First round I got 41 unbroken, which is a PR and one of my yearly goals (2/3 now done - need to get 10 HSPU by next 8 weeks)