2013-02-28 WOD

active recovery day. (plus, rib still hurting - may take a few days off to recover)

25 min airdyne, 276 cals
mobility work

2013-02-27 WOD

A. 20 EMOM
{
- Even minutes: 8-12 T2B - I did 7 rounds of T2B, then scaled to knee tucks
- Odd minutes: 2 snatches - I did 8 rounds at 65#, then 2 rounds at 75#
}

B. 3 min amrap DU's
- I did 1 min DUs before my rib was hurting too much (30 reps)
- I did 2 min airdyne after that (30 cal)

2013-02-26 WOD

A. Push press @ 31x1, 3x3
95, 115, 125#

B. 15 min amrap;
Ladder 1-5-1 of
{
HSPU (I did 6 reps HSPU, then reverted to doing them off the box)
pullups (strict)
rest while partner does their sets
}
Managed 1-5-1, then 1,2 - so 28 to total reps

2013-02-25 WOD

Still struggling with what I think is a cracked rib. Went easy on the Front squats and subbed airdyne for rower today

MAIN

A. Front Squat 4 sets, 4-6 reps, 32x1 tempo, ahap
I went 4 sets, 4 reps: 95, 115, 145, 145#

B. 5sets of
{
30sec row for cals (I did airdyne)
30 sec box jumps 20/18 (I did 20)
3 min rest
}
25 (17+8), 29 (19+10), 27 (17+10), 29 (21+8), 275 (19+9)

I added:
C. 3x3 strict pullups

2013-02-22 WOD

The box is closed due to today's move, so I did my own thing at the gym at work.

WARM
std warmup
5 pullups
50 DUs
25 situps

MAIN
8 min EMOM
{
5 pullups
10 pushups
15 air squats
} (note that this is 8 minutes of Chelsea, which is 30 min EMOM! I wouldn't be able to keep pace after 12-13 min I'm sure)

2013-02-21 WOD

active recovery day

WARM
std warmup
5 min double under practice

MAIN
A. 20 min airdyne

B. 3x3 C2B pullup

C. 3x2 HSPU

2013-02-20 WOD

WARM
std warmup
snatch practice

MAIN

A. work to a heavy snatch.
I got to 105#. My PR is 115, but I wasn't top shape this morning

B. EMOM 10 min
{
5 Power Cleans 135/95 (I scaled to 115#)
5 burpees
10 DUs
} I managed 7 rounds. missed a couple due to time running out, waited to top of next minute

C. 4x1 C2B pullup (MU practice)

2013-02-19 WOD

Something's messed up w my ribs on my right side from snowboarding this weekend. Had to go a bit light on part A.

WARM

Std warmup
200m run

MAIN

A. Push press 3x5 ahap.
I went to #135 (a little lighter than last time we did it)

B. 3 rounds for time
{
15 T2B (first round was unbroken!)
30 pushups
}
time: 9:40 Rx

C. 8min amrap
{
10 wallball 20/14 (I did 20#)
10 goblet squats
10 lunges (5/side)
}
total = 5 rounds even

2013-02-18 WOD

Back at the box after 3 days of snowboarding.

A. Front Squat 4-6 reps, 3 sets, 32x1 tempo
115#, 125#, 135#

B. 4 rounds of
{
30 seconds row for calories
30 burpees over rower
3 min rest
} score is calories + reps
23,19,19,20

Added:
C. 3x5 strict pullups

2013-02-14 WOD

active recovery day

WARM

std warmup
200m run

MAIN

25 min airdyne (347 cal)
2x3 ring pullup
2x3 C2B pullup

2013-02-13 WOD

WARM
std warmup
clean practice

MAIN
A. Power clean + full clean, 5 sets, 90s b/t
I did 115, 135, 145, 155, 155


B- 21-15-9
{
pullup or db row (I did pullups)
KBS @ 53/35 (53#)
400m run
}
time: 11:45 Rx

2013-02-12 WOD

WARM
std warmup
10 wallball
10 wallball passes
800m run

MAIN
A. Benchpress 3x3 at 21x1 tempo, AHAP without breaking tempo
I did #155

B. max reps pushups at 21x0 tempo. 3 rounds, 60 sec between rounds,
11+10+7 = 28

C. 8 min amrap, 10 DB thrusters at heavy weight (we used 30# DBs) with partner, alternating sets

We did 11+4 (mine were 5 rounds+4, partner did 6 rounds)

I then added
D. 2x3 ring pullups
E. 2x5 pullups

2013-02-11 WOD

A. Front Squat 4-6 reps @ 32x1 tempo, 4 sets
I did 95#, 115#, 125#, 135#

B. 5 rounds
{
5 OHSquat, 2 second hold at bottom, (I did 65#)
1 min hold plank
}

2013-02-09 WOD

A. 21-15-9 of
{
OHS 95/65#
T2B
}
I did 65#, and did all the OHS unbroken.
Time: 6:40

5 min rest

B. for time
{
50 cal row
40 HRPU
30 G2OH dumbell 45/30 (I did 35#, DB clean  & jerk)
20 pullups
10 call AirDyne
}
Time: 16:08

2013-02-07 WOD

Travelling, thought I'd knock out one of the benchmark wods to see how I did.

A. "Grace"
Clean and Jerk 135#, 30 reps for time.
My time: 11:35 (PR, as I've never done this wod before)

B. pullup/dip progressions
3x3 strict pullups
3x3 dips

2013-02-06 WOD

Travelling still, tried to squeeze in most of Tuesday AND Wednesday's BCF WODs into one workout today, accommodating for what equipment the gym at the hotel had (lousy pullup bar, etc)

A. Push press 3x3 AHAP rest 2 min between sets.
145#. No rack to use, so I cleaned each set from the floor.

B. CJ 3x1 (since I was already cleaning it, decided to see how I could do here.
Failed at #165, managed #145

C. Max rep HSPU in 60 sec. 3 sets, 60 rest in between
8, 5, 4

D. Max reps C2B pullups in 5 min.
Hotel pullup bar was "handle" variety - no bar in the middle to confirm I was actually doing C2B. Probably was a full chin-over pullup but a no-rep on C2B for at least a third of these. On the plus slide, ALL of them were strict, no kipping because of the way the machine was set up.
29 reps

E. 3x3 Dip @ temp 5-1-1

F. 100 burpees for time.
I did these with a 6" above max reach marker, to match last year's Open 12.1 wod.:
7 min amrap burpees: 74
remainder to 100: 3:10 (So total for 100 - 10:10)

2013-02-05 WOD

Travelling at DICE conference. Did a group run as one of the activities here. Did about 8km, first 4 at a slow pace, return 4 at much faster pace.

8.03km, 46:32, avg pace 5:48m/km. However, avg pace for first 4k was 6:15 or so. Return 4km was a pace of 4:40m/km.

2013-02-04 WOD

A. Front Squat @ temp 3-2-x-1, 4 sets, 4-6 reps
I did 4 sets, 115, 115, 125, 125#

B. 4 rounds of
{
30s max wallball 20#
30s max pushups
30s hollow rocks
3 min rest
}
Counts: 45, 45, 46, 50

C. 3x5 strict pullups

[Update: Ran at lunch: 4.95k, 22:48, pace of 4:37. Was actually 5k even at 22:58 - took about 10 sec to get the clock/gps started. Anyhow, it's a PR for me either way]

2013-02-02 WOD

A. 3x3 Push press at heavy weight.
I worked up to 145, which is a PR.

B. 3 amraps:

4 min amrap
{
10 burpees
15 air squats
} count: 4 rounds even

3 min rest


6 min amrap
{
10 burpees
10 115# Front Squats
} count: 3 rounds even

3 min rest

8 min amrap
{
10 burpees
20 dumbell thrusters, 30# (x2)
} count: 2 rounds + 11 reps

2013-02-01 WOD

A. Work to a heavy triple Front Squat
I got up to 185#

B. 21-15-9 of
{
Deadlift 225 (I did 185)
24" box jump
} time: 5:37