2013-06-29 WOD

Missed the WOD at the box today because of a swim meet for the kids, so I decided to do a long run instead. It was crazy hot, so my original goal of 20k got cut short. Still, it was a decent workout.

13.86km, 1:29:52, 6:29min/km pace (most of the time my pace was under 6, but walked a section at the middle which lowered the avg)

2013-06-28 WOD

WARM
std warmup
clean practice
800m run

MAIN
A. In 8 min, work to a heavy power clean
I got to 155 and ran out of time, could have gone heavier

B. At 90% of weight above, 6 min AMRAP power cleans
I went 145, and got 29 reps (and 4-5 no reps)

C. Work on your "GOAT" (weakness of choice)
I did 5 mu attempts (failed)
3x5 ring pullups
4 handstand pushups

2013-06-27 WOD

Active Recovery Day

- 20 min mobility work

- 5k run
4.9 km 26min, 5:20 min/km pace

- Skill work
- 5 MU attempts - all failed, but feels like I'm getting close
- 3x5 ring pullups
- 2x5 ring dips

2013-06-26 WOD

WARM
std warmup
20 wallball
2x2min airdyne

MAIN

A. 30 Back squats, heavy (65-75% ORM), 30 reps unbroken.

I went 165#, did 13 reps, had to put the bar down, which meant I had to start again
Dropped to 135, did 30 reps. Wanted to quit so bad but Mike barking at me helped see it through. Was so close to blacking out. tunnel vision and everything.

B EMOM 12 min
{
(even minutes) 5 ring dips
(odd minutes) 5 strict pullups
}

2013-06-25 WOD

WARM

std warmup

800m run

MAIN

A. "Tabata this"

each movement, 20s on, 10s rest, for 8 rounds, score is your lowest number of reps for any of the 8 rounds

Air Squats: 12 (15,14,12,12,12,12,12,12 = 101)

Row (calories): 7 (7 or 8 each round, 59 total)

Situps: 10 (15,14,12,10,10,10,10,10 = 91)

Pullups: 5 (7,6,5,5,5,5,5,5 = 43)

Pushups: 7 (10,8,7,7,7,7,7,7 = 60)

B. Skill work 

Not much time, but did 3x3 ring pullups

2013-06-24 WOD

WARM
Std warmup
5 min DU practice

MAIN
A. 3 rounds, each for time, 4 min rest between rounds
{
400m run
30 KBS 53/35 (I did 35#)
30 HRPU
30 DUs
}

Times: 4:45, 4:35, 4:50

B. Work up to a heavy triple deadlift
I got to 255#. Could have gone a bit heavier but had a hard stop and had to leave.

2013-06-22 WOD

WARM
std warmup
10 wallball passes
10 wallball bounce passes

MAIN
A. 20 min EMOM
{
7 thrusters 95/65 (I did 95#)
7 pullups
}
I did the first 14 sets unbroken on both. Kind of fell apart on the last couple minutes, sets of 3, 2, singles...

Rest 5 min

B. 10 min max cal Airdyne
I got 151 calories

2013-06-21 WOD

Ahh... back at the box.

WARM
std warmup
200m run

MAIN
A. In 15 min, build to a heavy 3-rep back squat

I got to 215# (My ORM = 250)

B. For time, scaling to stay w/in 10 min timecap,
21-15-9
{
Power Clean (I did 115#)
Box jumps 24/20" (I did 24")
}
time: 8:49

C. 3x6-8 DBRows, 2131 tempo
I did with 35# DB

2013-06-20 WOD

Travelling. Did this in my hotel room as hotel had no Gym

WARM
stretch
200m run

MAIN
10,9,8,7,6,5,4,3,2,1 for time
{
burpees
pushups
situps
}

total time 9:06 (last time I did this same workout was 12min even. Even then I felt sluggish today. Shoudl normally be able to do this in ~8min I think)

2013-06-18 WOD

WARM
std warmup
400m run

MAIN
A. 15 TGU's per side

I did 35lb, 10/side

B. Work to a heavy triple snatch (hi-hang, hang, floor).

I got to 105#

C. Skills practice

I worked on MU's

- 2 failed MU attempts
- transition practice
- 2x3 ring pullups (to chest)

2013-06-17 hike

Hiking in Cove Palisades park, did a 7 mile hike with my son, 600ft climb as part of it.

2013-06-15 Tough Mudder

Did Tough Mudder today and it was a blast. 10 miles, 19 obstacles, tackled by 7 BCF'ers in about 3 hrs. Also checks of the second of my seven goals for the year.


Some thoughts:
- not nearly as hard as I'd thought. As some had told me, lots of waiting at obstacles, and we walked maybe half the 10 miles, between mud and hills.
- All the crossfitting made some of the obstacles (wall climbs, monkey bars...) a piece of cake.
- All the trail running I did in prep DEFINITELY helped in both endurance and in avoiding a twisted ankle

2013-06-12 WOD

Travelling, staying down in Santa Monica, I had a nice run on the pier & the beach, and got to play around on the gymnastics equipment they have down there.

5k run (4.94k, 26:30)

3x5 strict pullups

3x5 dips

4 attempts at the Travelling Rings (These things). If they end up having them at Mudder this weekend, I hope it's only 4 rings, as I couldn't manage to get past the fourth!

Taking Thurs, Friday off to rest up for Tough Mudder on Saturday

2013-06-10 WOD

A. Technique work 3 rounds, not for max count
{
30 DUs
10 T2B
10 kipping pullups
}

B. Over 20 min, work to a 3 rep max deadlift
I got to 255#

C. 30 seconds max effort per movement, 90 seconds rest between movements, 3 rounds
{
Row (calories)
OH Press
Air Squat
}
counts:
Round 1: Row 13 cal - 16 Presses - 24 Air Squats
Round 2: Row 14 cal - 14 Presses - 25 Air Squats

Round 3: Row 13 cal - 13 Presses - 25 Air Squats

2013-06-08 WOD

1 mile run
50 pullups
30 hand-release pushups
10 shoulder-to-overhead 135#/95# (I did 135#)
1k row
10 shoulder-to-overhead 135#
30 hand-release pushups

50 wallball 20/14 (I did 20#)

800m run

Total: 34:52

2013-06-07 WOD

WARM
std warmup
400m run

MAIN
A. Work to a heavy CJ in 20 min
Got to 165#, tried 185# (10# PR and failed)

B. "Elizabeth"
21-15-9 of
{
Clean (squat clean) at 135#
ring dips
}
for time, w 12 min timecap

I got through the 21's and 15's, but didn't finish the 9's. Last time I did Elizabeth, we had a 15 min timecap and I did it in 14 minutes, but scaled to 95# (also, not sure we did full squat cleans). Given an extra 2 minutes, I *might* have made it in the same time with the 135# weight instead of 95#, so I'm calling it an improvement, but can't call it a PR as I didn't finish.

2013-06-06 WOD

Bryan Miller must be letting his regional win go to his head. This was a lot of work for "active recovery day" :-)

A. 10 min double under practice
(max unbroken reps was 35. Really have been slacking on my DUs lately)

B. 15 Turkish get-ups, per side
I did w 26#

C. 20 min row
4252m

lacrosse ball / barbell mobility work

then I added
D. 3x3 ring pullups w 3 second hold at the top

2013-06-05 WOD

WARM
std warmup
400m run

MAIN
A. 5 min amrap
{
6 burpee box jump overs 30/24 - I did 30"
20 DUs
}
Count: 4 rounds even
4 min rest

B. 5 min amrap
{
5 deadlifts 225/155 (I did 225#)
5 burpee bar jumps
}
Count: 4 rounds + 3 deadlifts
4 min rest

C. 5 min amrap

{
10 wallball 20#
10 T2B
}
Count: 4 rounds even

Then added:

D. 3x3 ring pullups

2013-06-04 WOD

A. Take 20 minute to build to a heavy 3-position snatch.

I got to 105 for 3 position, and at 115 I managed a snatch from the hang, not from the floor. That at least ties my PR

B. 3 rounds for time:
{
7 Power Snatch (115/75) I did 75#
400m run
}
time: 6:24

C. Did some strict pullups for practice

2013-06-03 WOD

A. Work to a heavy (full) clean
I worked my way up to 175. PR for a full squat clean, though it was VERY sloppy. Basically a deadlift followed by a hang clean followed by a front squat. I need to get some coaching on my lifts. I'll take the PR anyway.

B. 5 rounds for time, 12 min time cap
{
12 T2B
3 cleans at 70% of above weight. I did 135#
40 DUs
}
I got 3 full rounds and 15 reps (12 T2B, 3 cleans)