Wednesday, October 30, 2013

2013-10-30 WOD

WARM
std warmup
10 reverse burpees
10 wallball
10 wallball chest passes

MAIN

4 rounds for time
{
800m run
20 Front Squat 95/65 (I went 75#)
20 T2B/V-ups (I went T2B)
20 cal row
}
Time: 35:22

Tuesday, October 29, 2013

2013-10-29 WOD

WARM
std warmup
deadlift practice

MAIN
A. work to a heavy deadlift in 8 min
Got to 285, failed at 295.

B. 3 rounds for time:
{
3 deadlifts at 80% above weight (225#)
6 HSPU (I did 6 strict 1st set, 6 strict off abmat 2nd set, 2 strict 3rd set and 4 HRPU)
9 KBS 70/56 (I did 70#)
}
Time: 5:35

C. 50 cal for time on rower or airdyne (I did rower)
Time: 2:25

D. Skill work
4x5 Ring Pullups, strict
MU progressions

Monday, October 28, 2013

2013-10-28 WOD

WARM
std warmup
4 rounds of 5 air squats

MAIN
A. Skill work - HSPU
Did 2x5 HSPU (strict)
Did several HSHolds, practicing free standing

B. Back Squat Conga Line -  Groups of 3-4, 10-12 minutes, 3 reps at ~70% of max
We did 6 rounds x 3 reps @ 165#

C. 5 min AMRAP
{
Wallball 20#
T2B
}
Got 8 rounds, 3 reps

3 min rest

D. 5 min AMRAP
{
Power Clean 135#
Box Jump 30"
}
Got 5 rounds, 3 reps

I added:

E. Skills work
- LeverSwings (x3)
- 2x4 Ring Pullups
- 2x HSHold

Sunday, October 27, 2013

2013-10-26 WOD

WARM
std warmup
400m run

MAIN
A. With partner, for time:
{
- shared 2k row (we did 4x250 each, rotating)
- 10,9,8...1 of Goblet squat, 70/53. I did 70#, and did 10,8,6,4,2 = 30 reps
- 10,9,8...1 of T2B, and did 9,7,5,3,1 = 25 reps
- 400m run, one partner goes after other finishes
}
time: 15:25 <-- fastest of our crew this morning - mainly case all T2B were unbroken, and we both ran pretty quick

I added

B. MU progressions
- LeverSwings
- Ring pullups

Friday, October 25, 2013

2013-10-25 WOD

WARM
std warmup
3 rounds
{
15 air squats
10 KBS
}
400m run

MAIN
A. 4 rounds, 30 seconds per station, sprint as hard/fast pas possible
{
Airdyne
Box Jumps - 18"
Hang Power Cleans 95#
2:30 rest between rounds
}

B. Skills work. I did:
4x5 Ring Pullups
2x3 HSPU
Lever swings (MU practice)




Thursday, October 24, 2013

2013-10-24 WOD

Make-up for missing wednesday.

WARM
std warmup
400m run

Main
A. 3 rounds not for time:
{
3 HSPU
30 DUs (first 2 rounds unbroken)
5 pullups (strict)
}

B. EMOM 5
{
push jerk, moderate weight (I did 115#)
}

C. 3 rounds for time
{
8 thrusters @ 115#
15 burpees-over-bar
}
time: 7:30

I added:

D. 5,4,3,2,1 of Ring Pullups

Tuesday, October 22, 2013

2013-10-22 WOD

WARM
std warmup
400m run

MAIN
A. Work to a heavy 3-rep deadlift (12 minutes)
5x135, 5x165, 3x195, 3x225, 3x245, 3x265, 3x275

B. 15-12-9 of
{
Deadlift 225/155 (I did 205)
Box jumps 24/20 (I did 24")
400m run (one per round)
}
Time: 11:01

C. Handstand kipping practice.

I added

D: 4x5 HSPU (w abmat)

E. 5-4-3-2-1 Ring pullups (strict)

Monday, October 21, 2013

2013-10-21 WOD

WARM
std warmup
5 pullups
5 KBS
10 DU
10 pistols
Pushpress drill

A. 8 min EMOM
{
5 pushpress @ heavy weight (I went with 105#)
(was 3 the first couple sets, then they changed it to 5 reps
}

B. 3 rounds for time:
{
12 pistols (6/leg). I did assisted.
24 KBS 70/53. I did 53#
36 DUs
}
time: 9:51

C. Pullup ladder 1-5-1
I did strict

I added:
D. 2x2 HSPU, strict

Update: Did a run at lunch:
E. Run 5.08km, 26:40, 5:15 min/km pace

Saturday, October 19, 2013

2013-10-19 WOD

WARM
std warmup
400m medball run

MAIN
Partner WOD. We did this one with 3 people. All numbers divided by 3 unless stated
{
150 wallball 20#
75 partner over-unders
150 KBS 53#
800m run w 20# med ball - all 3 run 800, each with their own ball
75 burpee pull up
150 lunges
400m run w 20# ball overhead - all 3 run 400 but share ball
150 V-ups
150 ground to overhead w 25# plate
(there was also a 200m partner carry, but I ran out of time.
}
time: 42:00, before I had to leave

Thursday, October 17, 2013

2013-10-17 WOD

Active recovery day

WARM
std warmup
15 burpees
15 wallball
25 wallball passes

MAIN
A. Round the world, 30 min
6 rounds, 1 min per station, moderate pace
{
box jumps 24"
airdyne
ball slams 20#
DU's and singles
plank
}

I added:

B. 2x4 ring pullups

C. 3,2,1 HSPU

2013-10-16 WOD

WARM
std warmup
400m run

MAIN
A. 10 min HSPU work
(knee-to-elbow handstands, press out to bent-knee HS, etc)

B. 4x3 Front Squat, 75,80,85, 90%
I did 135x3, 155x3, 175x3, 195x3 rounded out a bit on the last rep


C. 10 min EMOM
3 Power Snatch, moderate heavy weight to work on form (I did 75#)

Tuesday, October 15, 2013

2013-10-15 WOD

A. 12 min AMRAP
{
200m run
15 HRPU
20 air squats
}
5 rounds + 24 reps (= 6x200m run, 90 HRPU, 108 air squats)

4 min rest

B. 12 min AMRAP
{
15 cal row
10 ring dips or regular dips (I did 1 round ring dips, the rest on the bars)
}
5 rounds + 12 cal


Monday, October 14, 2013

2013-10-14 WOD

WARM
std warmup
400m run
snatch-grip deadlift warm up

MAIN
A. EMOM 8
5 Snatch-grib deadlift, @ 110% ORM (I went w 125#)

B. Pullup ladder 1-5-1
I did all strict, unassisted (25 total)

C. 10-9-8-7-6-5-4-3-2-1 for time of
{
thruster 115# (I went 95#)
T2B/v-ups (I went T2B)
}
time: 11:59

Saturday, October 12, 2013

2013-10-12 WOD

Was the "Barbells for Boobs" workout today, a nation-wide fundraiser thing. The workout consists of doing Helen, followed immediately by Grace. Both are a good workout. Together, more so.

WARM
std warmup
10 wallball 20#
15 wallball passes
10 wallball kettlebell pass
3rounds
{
5 kbs
5 pullups
}
3 CJ each at 45#, 95#, 135#

MAIN

"Helen" followed immediately by "Grace". For time.

"Helen": 3 rounds for time
{
400m run
21 KBS 53/35 (I did 53#)
12 pullups
}
time: 11:23 (PR, as I've never done Helen before)

then 37s rest, and at 12:00 I did grace

"Grace": for time
{
30 Clean and Jerks at 135#
}
time: 8:00 even

Total time: 20:00




Thursday, October 10, 2013

2013-10-10 WOD

active recovery day

WARM
std warmup
400m run

MAIN

A. 10 min mobility work

B. 20 min row at moderate pace
4451m

I added:

C. MU progressions
pullups, ring pullups, mu attempts (failed)

D. HSPU practice
2 sets of 3 strict

Wednesday, October 9, 2013

2013-10-09 WOD

WARM
std warmup
3 rounds of Cindy
{
5 pullups
10 pushups
15 air squats
}

Snatch drills

MAIN
A. Work to a 3 rep max benchpress
5x45, 5x95, 3x115. 3x135. 3x155, 3x165

B. Snatch complex/drills, then work to a max snatch HH+full snatch
65,75,85,95,105

C. 3x30s Airdyne sprint

I added:

D. 2x3 HSPU


Tuesday, October 8, 2013

2013-10-08 WOD

WARM
std warmup
400m run
5 deadlifts 135
5 deadlifts 185

MAIN
As a 2 person team, for time, alternating work/rest:
{
3000m row (5x300m sprint each)
100 wallball 20#
75 T2B
50 Deadlifts (3 set of 5 at 185, 2 sets 205)
30 burpee bar jump
}
27:40

Monday, October 7, 2013

2013-10-07 WOD

WARM
std warmup
800m run
medball clean drills
push jerk drills

MAIN
A. 8min EMOM
push jerk 75#

B. 3 rounds for time:
{
5 wall walks
10 medball cleans 20#
15 should to overhead (push jerk) 75#
}
time: 8:39

I added

C. 2x5 strict pullups

Saturday, October 5, 2013

2013-10-05 WOD

Whew, tough one today. Close to a PR for a benchmark in the middle of a bigger workout, so pretty pleased.

WARM
10 wallball 14#
CJ practice

MAIN:
A. For time:
{
1 mile run
30 CJ @ 155/105 (I scaled to 135#, which makes this 'Grace' on it's own)
60 wallball 20#
2k row
}
Total time: 30:09
I did the 1 mile run in 7:10, which is decent. Then rested a minute, and then did Grace in 7:35, only 3 seconds off my PR. Dang!

I added:

B. 2x5 ring pullups

Friday, October 4, 2013

year-end goals check

I set out some goals for end of year, and that's 3 months away. How's progress going?

Areas for improvement, and goals for 2013:

1. Participate in at least 1 event (CF event, or Tough Mudder, or some such thing)
- DONE. I did Tough Mudder and Survive the Burn
2.  Move from 4th quartile to 3rd quartile in the CF Open (depends a lot on who else participates, but last time around I was bottom 10% all round)
- DONE. 
3. 1 MU
- Still not there. Doing progressions, working on it, but it eludes me.
4. 10 HSPU unbroken, 
- DONE
5. 10' HS walk
- Not done, but starting to work on it
6. 6:00 Fran
- Not done, and I don't think I'll get there this year. This was a case of unrealistic goal setting.I went from 10:20 at start of the year to 7:21, and may get under 7 minutes this year, but definitely not under 6.
7. 80 DUs unbroken
- Not done, but I hit 50 today, so it's closer
8. C&J my body weight (175 right now)
DONE.

So 4/8 so far, with probably 2 others in reach.

2013-10-04 WOD

Tough workout today, but got through it and got 2 PRs on top of that.

WARM
std warmup
10 KBS
10 T2B
10 C2B Pullups

MAIN
A. Get as far into this chipper as possible in 4 min. Then rest 4 min. Then START AGAIN AT THE TOP, and get as far in as you can in 6 min. Then rest 6 min. Then start again at the top and finish the whole workout for time.
{
500m row
50 DUs
40 KBS 53/35 (I did 53#)
30 Shoulder 2 Overhead, 95#
20 T2B
10 C2B pullups
}
First 4 min attempt I got 500m row, 50 DUs, 30 KBS
Second 6 min attempt I got 500m row, 50 DUs, 40 KBS, 5 G2O
Third attempt I finished in 14:50 (34:50 total), and got 50 DUs unbroken (PR!)

B. Backsquat at 30-40% of your ORM
20-15-10, alternating with partner

I added:
C. HSPU
I did 10 unbroken! PR

Thursday, October 3, 2013

2013-10-03 WOD

makeup for missing tuesday.
WARM
std warmup
15 wallball 20#
15 medball toss 20#

 MAIN
A.  5min EMOM Deadlift @ 60% ORM
I did 175# but probably should have gone a bit heavier. (60% 315 = 189)

B. Snatch clusters
snatch complex warmup, then
5 sets 1.1.1 snatch at 70% ORM (I did 85#)
2 min between sets

C. Skill work (handstands)
Practiced strict HSPU and positioning
3x3, then
9 unbroken! PR over previous (5)!

I added:

D. MU progression work
4x3 ring pullups

Wednesday, October 2, 2013

2013-10-02 WOD

WARM
std warmup
2 rounds
{
5 burpees
10 russian kbs
10 kb revolutions (each way)
}
400m run

MAIN
A. 2 min of work, 30seconds each of the following, followed by 4 min rest, per round
{
KBS 70/53 (I did 53#)
pullups
burpees
jumping squats
}

Counts:
Round 1: 15-10-8-15 = 48
Round 2: 15-9-8-17 = 49
Round 3: 15-8-8-15 = 46
Round 4: 14-9-8-15 = 46

B. Skill work (handstands/handstand pushups
Did several practice handstand holds, handstand pushups (only a couple), and kip progressions