2013-01-31 WOD

active recovery day.

1. 20 min row (4200m)

2. mobility work

3. MU progressions

3x3 ring pullups
1x3 C2B pullups

2013-01-30 WOD

A. 3 position clean complex (hang clean, mid-thigh, clean from floor)
5 reps of complex, working to heavy-ish weight with good form.

I did 115#, 125#, 135#, 145#, 145#

B. For time 50,40,30,20,10 of situps, w 200m run after each round
time: 9:16

I added
C. 2x3 C2B pullups
D. 1x3 ring pullups

2013-01-29 WOD

A. Pullup progression:

- 3x3 weighted pullup 35#

2x8 strict pullup w tempo (1-1-3)

B. 4 rounds, total count per round, zero rest b/t, 1 min each movement for 12 min total
{
Front Squat 135/95 (I did 115#)
DUs
pullups
}
counts: 65, 40, 50, 52

2013-01-28 WOD

WARM
std warmup
10 wallball passes 20#
10 wallbll bounce passes 20#

MAIN

A. 4x2 Hang Power Clean, at heavy weight (80% plus)
we warmed up at 95, then did 115, 135, 145, 145

B. 4 rounds of
{
1 min AMRAP KBS 53#
100m sprint
3 min rest
}
KBS I did 30,30,29,25

C. I did 2x3 ring pullups

2013-01-26 WOD

All below for total time:

A. 3 rounds {
10 C&J 135/95 (I did 115#)
50 DUs
}
(Part A took  10:15  )

Rest exactly 5 min

B.
1k row
20 burpees over rower
500m row
10 burpees over rower
(Part B took 10:57)

Total time 26:13

2013-01-25 WOD

A. Speed back squats, 12x2 @40-50% 30s b/t
I did 115#

B. Weighted pullups, 3x3, 1 min bt
I did 30#


C. Weighted dips, 3x3, 1 min bt
I did 35#, failed my last rep

D. for time, 30-20-10-20-30 of
{
wallball 20#
box jump 24"
}
time: 17:25

[Update: Ran 4.97km in 26:17, 5:17min/km pace]

2013-01-24 WOD

Active Recovery & Skills day

WARM
std warmup
10 wallball
10 wallball passes

MAIN
A. mobility work - 8 min

B. 20 min recovery row
4327m

C. 4x5 strict pullups

D. (for abilities assessment sheet - longer post on this coming soon). max situs in 2 min
67

2013-01-23 WOD

A. Push press x 3, 80-85% max, rest 1 min b/t

I worked up to 2x 125#

B. 3 rounds, max rep HSPU or HRPU in 1 min, 1 min rest b/t
I did:
7 HSPU in first set, then
27 HRPU
23 HRPU

C. 5 rounds for time:
{
20 Deadlifts 135#
200m run
}
time 11:11

D. 3 ring pullups / MU attempts (failed)

[Update]
E. Went running at lunch, but cut it short because of a lunch meeting that came up.

1. 2.41Km in 11:12 - 4:39 min/km avg pace

2013-01-22 WOD

WARM

std warmup
snatch practice

MAIN

A. 3 position snatch (high-hang, mid-thigh, floor)
Build over 5 sets (starting at >=80% of max), rest 2 min between sets.
I did 65, 75, 85, 95, 105. 105 was weak so I backed down to 95# for part B

B. 20 snatches for time.
4:40. First 5 were full snatch, then reverted to power snatch. The last 3-4 were sloppy as hell.

C. 30 second airdyne for cals
22 cals

I added:

D. 2x3 Ring pullups

2013-01-21 WOD

WARM

std warmup
20 wallball
10 wallball passes
10 ballslam passes

MAIN

A. Build to a heavy 3rm backsquat.
I got to 215#

B. 3 sets, 60s AMRAP thrusters 65/95
I did 65#.
Counts were: 27, 22, 21
(this was a benchmark from previous months. Last time I did 28.

C. Ran 5k over lunch hr (actually early afternoon - had a meeting over lunch): 5.18km, 28:32, 5:31 min/km pace

2013-01-19 WOD

A. 3 sets of AMRAP pullups, rest 2 min b/t
12, 15, 11 (kipping)

B. 15 min AMRAP
{
15 Power Snatch 55/75 (I did 65#)
15 Wallball 14/20 (I did 20#)
15 Box Jumps 20/24 (I did 24")
}
total: 3 rounds + 35 reps

2013-01-18 WOD

WARM
std warmup
10 KBS 53#
10 pullups
10 goblet squats 53#

MAIN
For time:
{
1 mile run

30 KBS 53#

30 pullups
30 goblet squats 53#

20 KBS 53#
20 pullups
20 goblet squats 53#

10 KBS 53#
10 pullups
10 goblet squats 53#

800m run

}

time: 29:30

[update: Did a run at lunch. 5.07km in 28min even]

2013-01-17 WOD

Ugh. Crappy workout today. We were measuring the Crossfit Total (see more detail here), which is a total of Front Squat, Deadlift, and OH Press, with 3 attempts at each and each movement done with only a few minutes apart. I'd been working toward a PR for all three of those as well as benchpress (which we did on Monday), but after getting food poisoning on the weekend, I still am running at less than 100% and missed PRs on all of them, and only one did I hit my previous PR.

Front Squat 205 (previous PR)
Deadlift 285 (previous PR 315)
OH Press 115 (previous PR 130)

CF Total: 605 (where it should have been at least 650). According to this table (I weigh ~170), that has me straddling the line from novice to intermediate, though I think if I try again next week, I'll be in the intermediate column

2013-01-16 WOD

A. 2k row for time
time: 7:49.4 (2 seconds over my PR)

B. 7min amrap
{
10 box jumps 30"
10 T2B
10 pullups
}
2 rounds + 23 (30 box jumps, 30 T2B, 23 pullups)

C. Progression work
I did 2x3 20# weighted dips w 5-1-1 count

Update: Ran at lunchtime: 5.05km - 27:53 - 5:31min/km avg pace

2013-01-15 WOD

A. Work to a ORM benchpress

I was aiming for 200, but only got to 185 before failing. Still knocked out by that bug I had on the weekend. Will try again later in the week.

B. 4x2 Power Clean @ 85%

My ORM is 165, so I went a little bit light at 135# (82%)

C. Total of 2 minutes of L-sits

I did 20s,15s then 8 sets of 10s, then a 5s hold

2013-01-14 WOD

Ugh. After travelling thursday, friday, was expecting to be back at BCF on Saturday morning, but was hit by either food poisoning or a nasty virus. Either way, was out of commission all Saturday and Sunday. Back at it Monday morning, 6lbs lighter and feeling somewhat weaker (frustrating, as it's PR week).

WARM
std warmup
20 wallball 20#

MAIN
A. Work to a 5RM backsquat
I went to 185#. (My 1rm is 245)

B. 4 sets of (@ 70% above weight = 125#)
{
clean & jerk bar from the floor
30s max reps back squat
}
Reps: 11, 12, 12, 11 = 46 total

I added:

C. 2x3 strict pullups

D. Update: run 4.97km in 27:00 (pace of 5:26 min/km)

2013-01-09 WOD

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

MAIN

4 rounds, each for time, 4 min b/t rounds
{
400m row
20 box jumps 20/24 (I did 24")
20 KBS 53/70 (I did 53#)
20 T2B/Knee-tuck (I did T2B)
}
Times: 5:23, 6:08, 7:15, 7:45

2013-01-08 WOD

de-loading on our lifting this week in order to PR next week.

WARM
std warmup
200m run

MAIN

A. 800m run for time (test)
last time: 3:05
this time: 2:56. (9 sec PR! - not bad considering the colder weather, that I usually have a hard time with (mild asthma or something))

B. Deadlift 3x5 @ 60-65% ORM
3x5 @ 205


C. Benchpress 3x5 @ 60-65% ORM
3x5 @ 125

D. Mobility & skill work

I worked on MU progression, so

2x3 ring pullups
2x3 ring dips

2013-01-07 WOD

WARM
std warmup
200m run
Snatch practice

MAIN
EMOM 20min
{
9 pullups
3 Power Snatch 75/115 (I did 75#)
6 HRPU
}

Also did 2x3 ring pullups

2013-01-05 WOD

5 rounds for time:
{
25 DU
20 KBS 70/53/35 (I did 53#)
15 Hang Power Snatch 95/75/65 (I did 75#)
10 HSPU or Hand release pushup (I did 2-5 HSPU, then reverted to HRPU)
} total time: 23:44

Then did
2x3 ring pullup

2013-01-04 WOD

MAIN

A. 3x2 OH Press @ 90-95% ORM
I did 3x2 @ 125, which is 96% my ORM of 130.


B. 3x2 Front Squat @ 90-95% ORM
I did 3x2 @ 185, which is 90% my ORM of 205.

C. 12-15 min work to a heavy C/J
I worked up to 165, which is a 10# PR

D. AMRAP 3min - pullups
I got to 42

Update: Ran at lunchtime: 4.74km in 25:28. 5:21min/km pace.

2013-01-03 WOD

WARM\

std warmup
10 medball toss
10 wallball passes

MAIN

A. 3x2 Benchpress @ 90-95%
I did 175, which is 92% my ORM of 190, or 88% my goal of 200

B. 3x2 Deadlift @ 85-90%
I did 295, which is 94% my ORM of 315, or 89% my goal of 330

C. 3 sets of 250m row (sprint). 60 sec rest between.
times: 50sec, 50 sec, 49 sec

D. Dip progressions
did 3 sets of 3 reps, (5 second negative), 20lb weighted dips

2013-01-02 WOD

WARM

5 min DU practice
std warmup
3 rounds
{
8 wall ball
partner wheelbarrow
}
5 thruster 45#
5 HRPU
5 hang power clean 45#

MAIN

4 rounds of
{
30s Thrusters 75#
30s HRPU
30s Hang Power Clean
3 min rest
}
total counts: 42, 39, 36, 38

2013-01-01 WOD

Thought it was going to be a rest day, but Mike posted a surprise announcement about a mid-day workout, so I headed over despite a slight NYE hangover.

A. Death by C/J

EMOM, CJ 135/95, number of reps = round. (1 on 1st minute, 2 on second minute). Count is last complete round before fail.

I made it through 7th round but failed on 8th where I only managed 2. I scaled to 115. (So, total of 30 C&J)

B. 2 rounds for time of
{
Row 500m
10 pullups
20 boxjumps 24"
+ 3 min rest b/t
}
Times: 3:39, 4:09