2013-09-30 WOD

A. 20-15-10-5 of
{
Front Squat 135/95 (I did 95#)
pullups
burpees
}
23:48

B. EMOM 10
{
3-5 Handstand pushups
}
I managed a couple strict but then switched to negatives by min 3

2013-09-28 WOD

For time:

2k row (took me about 8:10)
then
3 rounds
{
20 wallball 20#
20 pullups
20 deadlifts @ 185 (I scaled to 135)
}
Time: 25:50

2013-09-25 WOD

Couple days no CF. Rest day monday, then flew to Taiwan and lost a day on the way there, then no time Wed.

A. 5k run (little short of that actually)
4.5km, 34:06. Went a little slow because of waiting for traffic lights and pacing to let a coworker keep up.

Then hotel gym for

B. 3x10 DB Snatch 50#

C. 3x8 strict pullups

D. 3x8 benchpress 150#

2013-09-22 WOD

My first crossfit event (apart from the open), Survive The Burn. I came in 5th overall, 4th among men (scaled), 2nd among men-scaled-over40.

Time was 38min, I think, but will get results when posted.

5km run with stations along the way:
30 ground-to-overhead (I did snatch for half, then CJ)
10 burpees
100m lunge
30 box jumps (24")
25 squats
200m run backward
25 situps
30 kbs
100m bear crawl
30 pushups

2013-09-21 WOD

Brutal mountain bike ride with a bunch of dads from the kids school.

63km, 6hrs, 3200ft climb

2013-09-20 WOD

Did my PR attempt a bit early because of travel schedule. Didn't go well.

WARM
std warmup
60 russian kbs 35#

MAIN

A. Get to a ORM Back Squat (previous ORM=  250)
5x45, 5x135, 4x185, 1x225, 1x245 failed, 1x245 failed.

B. Get to a ORM Benchpress (previous ORM=  190)
10x45, 5x95, 4x135, 2x155, 2x175 failed, 1x200 failed, 1x195 failed.

FRUSTRATING!

C. 4x5 strict pullups at tempo

UPDATE

Also, added this bike ride as part of a trip on Friday:

14.4km, 2hrs, 1600ft climb

2013-09-19 WOD

active recovery day

WARM
std warmup
3 rounds
{
10 squats
10 toe touches
10 pass-thrus
10 wallball 20#
}

MAIN

A. 25 min airdyne, moderate pace
227 cal

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

2013-09-18 WOD

WARM
std warmup
2 rounds
{
1 wall walk
10 ball slams
10 good mornings
200m run
}

MAIN
A. Deadlift 3x12 @ 60% of max
warmup 135x10
185x12, 185x12, 185x12

B. OH Press 3x12 @ 60% of max
warmup 45x12
75x12, 75x12, 75x9 (failed last couple reps)

C. TGU 10 per side moderate weight
35#, I did 8 per side before we ran out of time

D. EMOM 10
{
10 35# KB Snatch (5 per side)
}

I added

E: MU Progression
2x3 lever swing
2x4 ring pullup

2013-09-17 WOD

WARM
std warmup
400m run
5-6 reps each of
{
OHSquat
Squat Clean
}

MAIN
A. 21-15-9
{
OH Squat 95/65 (I did 75#)
burpee over bar
}
time: 6:57

4-5 min rest

B. 21-15-9
{
Hang Squat Clean 95/65 (I did 95#)
HSPU (I did 1 HSPU for each set, then switched to doing them off a box
}
time: 9:26

2013-09-16 WOD

WARM
std warmup
2 rounds
{
200m medball run
10 lunges
10 pushups
}

MAIN
A. Backsquat 3x10 @ 60%
155x10, 155x10, 135x10 (155 = 62% of my current PR of 255)

B. Benchpress 3x10 @ 60%
115x10, 125x10, 125x10 (125 = 66% of my current PR of 190)

C. 4 x 8-12 pullups, assisted if needed
2x8 unassisted, then 2x8 assisted

D. 2 x 12 GHD situps

2013-09-14 WOD

WARM
std warmup
400m run

5 push press 115#
5 kbs 53#
5 box jumps 24"

MAIN
A: "Jack" - 20min AMRAP of
{
10 push press 115#
10 kbs 53#
10 box jumps 24"

}

Count: 6 rounds + 18 reps Rx

8 min rest then

B: 1 mile run

7:29

I added

C: 3x4 ring pullups

2013-09-13 WOD

WARM
std warmup
3 rounds
{
10 wallball 20#
30 calf/ham stretch
}

MAIN
A. Deadlift heavy 2-2-2-2
265x2, 275x2, 285x2, 295 fail, 285x2

B. OHPress heavy 2-2-2-2
105x2-115x2-115x2-115x1

C. Get to a heavy power clean in 10 min
Got to 175#, tied my PR, failed at 185

D. DB rows, 3x8
35#

I added

E. MU progression stuff
2x5 ring pullups
2x3 ring lever attempts

2013-09-12 WOD

Recovery/make-up day.

I missed yesterday due to cold, but took it easy rather than making up yesterday's WOD. lower back still messed up from Sat/mon/tue workouts.

WARM
std warmup
200m run

MAIN

A. 10 min foam roller, lacrosse ball, etc

B. 20 min airdyne at easy pace (200cal)

2013-09-10 WOD

Both A & B done back to back w no rest in between. I noted first time just for sake of benchmarking.

A. "Randy"

75 Power Snatches for time 75/55 (I did 75#)
time: 10:41 Rx

B. 3 rounds for time
{
400m run
25 Wallball 20/14 (I did 20#)
15 pushups
}
time: 15:27

total:25.28

I added:

C. 3x4 ring pullups

2013-09-09 WOD

WARM
std warmup
15 'reverse burpees' (spinal rock + burpee)
200m run

MAIN
A. Back Squat 4x2, incrementing
185, 205, 225, 225 (225 = 90% of my ORM, should go 260 next week)

B. Bench Press
155, 165, 175, 185x1 rep, assisted on second rep. (185 = 5lbs off my ORM of 190, should go 195 or 200 next week)

C. 3min AMRAP - Pullups
40 (kipping)

D. T2B
37 (first 14 were unbroken, in about 30s. then it fell apart from there)

E. 4x200m sprint
34.75s
34.63s
33.53s
35.85s

2013-09-07 WOD

WARM
std warmup
2 rounds
{
1 min glute stretch
400m run
}
thuster drill

MAIN
"Coe" - 10 rounds for time of
{
10 thrusters 95#
10 ring pushups
}
Time: 24:10

Last time I did it in 21 minutes, but at 65# and HR pushup, so I'll call it an improvement!

2013-09-06 WOD

WARM
std warmup
15 wallball 20#
2 min plank hold

MAIN
A. Deadlift 3x3, heavier than last week
255x3, 265x3, 275x3

B. OH Press 3x3, heavier than last week
105, 110, 115x2

C. Row 4x300m sprint
0:58
1:00
1:01.8
1:01.5

2013-09-05 WOD

WARM
std warmup
2 rounds
{
200m run
10 pushups
20 air squats
}

MAIN

A. 5k run at 80% (~35-40 min)

B. MU progression work
3x5 Ring Pullups
3 ring lever swings

2013-09-04 WOD

WARM
std warmup (though I was late and missed first few min)
2 rounds
{
10 OHSquat w PVC
5 tuck jumps
10 pushups
200m run
}

MAIN
A. 21-15-9 of
{
OHS 95/65, scale as needed to do first round unbroken. I went 65#
T2B
}
time: 6:21

6 min rest

B. 3 rounds for time
{
10 box jumps 30/24 (I did 30")
20 HRPU
30 DU (I managed 2 of the sets unbroken)
400m run
}
time: 13:02

2013-09-03 WOD

WARM
std warmup
15 burpees
15 pushups
25 air squats
200m run

MAIN
A. Benchpress 3x3, heavier than last week
(warm) 95, 135
145x3, 165x3, 165x3

B. BackSquat 3x3, heavier than last week
(warm) 135, 155
185x3, 195x3, 205x3

C. 3x25 face pulls

D. 3x8 strict pullups, assisted if needed
8 strict
4 strict + 4 assist
2 strict + 6 assist

E. 800m run for time
2:57 <-- I checked afterward and this was 1s off my PR, and I didn't feel like I gave it 100%. Definitely could have PR'd this one.

I added:

F. MU progression work
3x lever swings

2013-09-02 WOD

Travelling still. Run plus lousy hotel gym

A. 3.74 km, 21:48, 5:50 min/km pace

B. DB Benchpress
warmup w 5x30, 5x40
3 sets of 8 at 50#

C. Pullup ladder
1,2,3,4,5,4,3,2,1 = 25 strict

D. DB snatch
3x5 (per side) @ 50#

2013-09-01 WOD

Travelling, just went for a short run.

5.16km, 31:34, pace of 6:07 min/km

2013-08-31 WOD

Hotshots 19 benefit workout

WARM
Std warm up
400 m run
Clean warmup

MAIN
6 rounds for time
{
30 air squats
19 power cleans 135/95. I did 115
7 strict pull-ups
}

Time 44:10