2013-08-28 WOD

WARM
std warmup
2 rounds
{
5 ball slams
10 KBS
15 GTOH w medball (medball clean + press)
}

MAIN
A. 3x5 deadlift, start at last week's heavy, increase per set
warmed up with 2x5 at 135, 225
then 5 reps each at 245, 255, 265

B. 3x5 OH Press start at last week's heavy, increase per set
5x105, 5x110, tried 3rd set at 110 but only got 1 rep

C. 4 sets of 6-10 strict pullups
7,6,6,5

D. 4 sets of 8-12 ring dips or dips or pushups
I did ring dips: 6,6,5,5

Then I added

E. 3x10 GHD situps

F. 3x5 T2B

2013-08-27 WOD

WARM
5 min DU practice (2 min for me, I arrived a bit late)
3 rounds
{
1 wall walk
5 spinal rocks
10 good mornings w PVC
}
std warmup

MAIN.

A. 21-15-9 of
{
DL 225/155 (I scaled to 185#)
box jump 24/20 (I did 24")
}
time: 6:16

B. 21-15-9 of
{
Ring pushups/HRPU (I did ring pushups)
KB swings 70/53 (I did 53#)
}
time: 6:44

I added

C. MU progressions
- 3x5 ring pullups
- 3 jumping MUs

2013-08-25 WOD

Was travelling (camping with friends) so just got a good run in

12.21 KM (7.6miles) 1:15:31
pace: 6:11min/km (9.65 min/mile)

2013-08-23 WOD

WARM
std warmup
2 rounds
{
1 wall walk
5 pushups
5 tuck jumps
}
400m run

MAIN
A. 4 rounds, 30s work on each movement, 2min rest b/t
{
burpees
box jumps (20")
airdyne
}
Results:
burpees: 10,11,10,10 = 41
box jumps: 16,17,16,17 = 66
airdyne: 21,18,20,19 = 78

I added

B. MU progressions
2x5 ring pullups
3 MU attempts (failed)

2013-08-22 WOD

makeup for wednesday

WARM
std warmup
3 rounds
{
20 Russian KBS
200m run
}

MAIN

A. 3x5 deadlift, starting at last week's heavy weight, then increasing each set
warm up sets at 135, 225, then
235, 245, 255

B. 3x5 OH Press, same scheme as above
95, 105, 115(3 reps only)

C. 3x5 Hang Power Snatch, light and focus on form
3x5 75#

D. 4x8 chin-ups

I added

E. 2x5 ring dips

Mobility work

2013-08-20 WOD

WARM
std warmup
5 wall walks
squat clean drills

MAIN
"Badger": 3 rounds for time of
{
30 Squat Cleans 95/65 (I did 95#)
30 pullups
800m run
}
time: 37:04 Rx

2013-08-19 WOD

WARM
std warmup
20 wallball 20#
400m run w medball overhead

MAIN
A. 3x5 Benchpress @ heavy weight from last week then increment
145, 155, 165

B. 3x5 Back squat @ heavy from last week then increment
185, 195, 195

C. 75 cal Airdyne for time
3:10

D. 3x20 face pulls (pull band to face)

2013-08-17 WOD

With partner, one rests while other works. run together
3 rounds for time
{
50 push jerk 115#
50 T2B
50 burpees
800m run
}
Time 39:45

2013-08-16 WOD

A. 400m walk with barbell ovrhead

B. AMRAP 8, backsquat ladder (1,2,3,4,5, then repeat), rack weight between reps.
I did 165#, 3 rounds + 8reps (53 reps total)

C. 20 TGUs (10/arm)
I did 26#

I added

D. MU progressions
3 MU attempts (failed)
3 lever swings
3x3 ring pullups

2013-08-15 WOD

Active recovery day
WARM
std warmup
800m run

MAIN

A. Round the world: 1 min each movement, 70% pace, no rest b/t. 5 rounds
{
Ball slams (30#)
step ups (20")
air dyne 70%
lunges
plank hold
}

I added:

B: MU progression work
MU attempts (failed) 3
3 lever swings
3x3 ring pullups

2013-08-14 WOD

WARM
std warmup
10 medball slams
400m run

MAIN
A. 5x5 DL, first 3 sets at heavy from last week, then at 5% last 2 sets. I missed last week so started at ~70%

5@225, 5@225, 5@225, 5@235, 5@245

B. OHPress (strict), 5x8, same scheme as above

I went 95#, which is 70% my max, but was too heavy for sets of 8. Should start a bit lower next week.
8@95, 8@95, 6@95, 4@95, 8@75

C. 3 rounds
{
20 GHD situps
1 minute plank
2 min rest
}

D. 5x3 weighted pullups
5x3 @ 26#

2013-08-13 WOD

WARMUP
std warmup
200m run

MAIN
A. 2 rounds, not for time (skills work)
{
30 DUs
10 pistols (5/leg)
8-12 T2B (I did 10, 10)
}

Fran warmup
3 rounds, not for time
{
3 Thrusters 95#
3 pullups
}

B. "Fran"
21-15-9
{
Thrusters 95#
pullups
}
Time 7:21 (7 second PR. Previous was 7:28. Not much but I'll take it!)

C. 1 mile recovery run (not for time)

2013-08-12 WOD

WARM
std warmup

MAIN
A. 400m farmer carry, pick weight so you have to only break 2x.
I went 110# (2x55lb db), and had to break 5 times

B. 5x5 Back squat, 3 sets at last week's weight then up 5%-10% for each of last two sets
165, 165, 165, 185, 185

C. 4x5 Benchpress, 2 sets at last week's weight then up 5%-10% for last 2 sets
145, 145, 165, 165 (needed help on last couple reps of last 2 sets)

D. skills work (MU)
3x MU attempt (failed)
5x3 ring pullup

2013-08-10 WOD

Nasty leg infection knocked me out of working out for 3 days. Grrr! Anyhow, finally back to being able to work out.

WARM
std warmup
15 medball kettlebell passes

MAIN
5 rounds for time
{
500m row
400m run
7 C/J 135/95 (I did 135#) <-- this was 10, but coach changed it for everyone after 1st round took too look, so 38 total
}

Time: 31:30 Rx (I think there was some dispute as to the start time)

2013-08-06 WOD

WARM
std warmup
3 rounds
{
200m run
5 pushups
10 air squats (facing wall)
}
15 wallball passes

MAIN
A. with partner, 2k row (4x250m each)
~7:40

B. 6 min AMRAP
{
5 strict pullups
5 burpee box jumps
}
5 rounds + 5 reps

C. 6 min AMRAP
{
5 dips
10 wall-facing air squats
}
6 rounds + 1 rep

2013-08-05 WOD

WARM
std warmup
400m run

MAIN
A. 4x5 benchpress
95, 145, 165, 165,

B. 5x5 Back Squat
135, 185, 185, 195, 185

C. 2x10 GHD situps

D. Skill work
- 2 MU attempts (failed)
- 3x3 ring pullups

2013-08-03 WOD

WARM
std warmup
20 wallball
800m run

MAIN
for time {
10 C2B pullup
20 thruster 105#/75 (I did 105#)
30 box jump over 24"/20" (I did 24")
40 KBS 53/35 (I did 35#)
50 DUs
25 cal Airdyne
50 DUs

40 KBS 53/35 (I did 35#)

30 box jump over 24"/20" (I did 24")
20 thruster 105#/75 (I did 105#)

10 C2B pullup

}

time: 24:30

2013-08-02 WOD

Back in PDX, and back to the box. After doing Elizabeth in Mississauga yesterday, today's WOD was... CLEANS! Ack!

WARM
std warmup
clean practice

MAIN
EMOM 31
{
3 Power Cleans 135/95 (I did 135#) - Odd minutes
5 KBS 70/53 (I did 53#) - Even minutes
}
(so 48 cleans and 75 KBS)

2013-08-01 WOD

Another WOD at Crossfit Element. Flying home this morning.

WARM
10 inchworms
10 lunges
10 dips
10 pullups
20 KBS 25#
20 goblet squat

MAIN

A. work to 3 rep max OH Press
75, 95, 105, 110

B. 5x5 push press at above weight
110#

C. "Elizabeth"
21-15-9
{
Clean 135#
Ring Dip
}
Time 19:39 Rx. First time I've Rx'd it, but was expecting I'd do it in 15-17. Still, it's a PR as I've never Rx'd it.

No time for 100 burpees today. Which is good, cause I was wrecked after Elizabeth!