Wednesday, July 31, 2013

2013-07-31 WOD

Travelling, another workout at Crossfit Element.

WARM

10 inchworms
10 pullups
10 ring dips
200m run
20 kbs
20 goblet squat

MAIN

A. 3-3-3-3-3 weighted pullups

15,25,30,35,40

B. 4 rounds for time
{
200m run
25 box jumps 20/24" (I did 24")
25 wallball 14/20# (I did 20")
} time: 17:30

I added:

C. 100 burpees for time
time: 9:10

3013-07-29 WOD

Travelling, camping with family, had limited time and options:

A. 150 burpees

B. 8 x 100m sprints

Saturday, July 27, 2013

2013-07-27 WOD

Another workout at Crossfit Element here in Mississauga.

WARM
mobility work
inch worms
PVC dislocates
PVC OHSquats
200m run
10 pullups (strict)
10 ring dips
10 burpees
10 KBS (35#)

MAIN
A. 20 min AMRAP
{
400m run
1 rope climb (15')
15 OH squats 95/65 (I scaled to 75#)
}

5 rounds even.

I added

B. 100 burpees for time:
8:50

Friday, July 26, 2013

2013-07-26 WOD

Travelling, and we went fishing this morning so I couldn't make it to the local box. Instead:

A. 10k run
10.02km - 55:14 - 5:31/km

10min rest

B. 100 burpees for time
total time: 9:10.9 (7min mark: 75)

Thursday, July 25, 2013

2013-07-25 WOD

WARM
passthrus
10 inch worm
3 min DU practice
10 pullups
10 ring dips
10 kbs 35#
10 goblet squats 35#

MAIN
A. 2.2.2.2.2 OH Squat or Front Squat
I did OH Squat because mine is weaksauce!
65-75-85-95-105

B. 12 AMRAP
{
200m run
10 HSPU (I scaled to 3)
10 Power Cleans 165/105 (I scaled to 115)
10 burpees
}
completed 3 rounds + 9 reps (4x200m run, 4x3HSPU, 3x10PC+5PC, 3x10burpees)

Then I added
C. 70 burpees (didn't time them. just wanted to continue my 100/day)


Wednesday, July 24, 2013

2013-07-24 WOD

Travelling still. This time went to work out at Crossfit Element.

WARM
passthrus
10 inch worm
samson stretch
3 min DU practice
20 pullups
20 pushups
20 kbs 35#
20 goblet squats
20 ring dips

MAIN
A. 8 min EMOM
{
3  push press @ 75% ORM - I did 105#
}

B. 21-18-15-12-9-6-3 (84 total)
{
jumping pullups
pushups
DU
}
time 10:32

I added
C: 100 burpees for time
8:46

Tuesday, July 23, 2013

2013-07-23 WOD

Travelling, went and did the wod with teh very friendly folks at Crossfit L'Ouest here in Montreal.

WARM
400m run
10 pushups
10 pullups
10 situps
10 supermans

MAIN

A. Behind the neck Snatch Press, 5x5x5 at manageable weight
I did 65#x5, 75#x5, 75#x5

B. 3 rounds for time
{
5 power snatch 135/95 (I went 65 first round, then 75, then 85)
50 DUs
}
time: 8:35

C. 15-12-9 of
{
OHS 135/95 (I did 75#)
burpees
}
time: 7:02

D. I added 64 burpees, to keep my 100-burpee-a-day thing going
5:27 (4x12, 1x10, 1x6)

Monday, July 22, 2013

2013-07-22 WOD

A. 5k run
4.76k in 25:14

B. 100 burpees for time
8:25 (note: 84 in 7 min)

C. 3xAMRAP strict pullups, 1 min rest b/t
7, 6, 3

2013-07-21 WOD

Travel workout while on vacation.

A. 5k run - 26:43 (break in the middle to do the stuff below)

B. 100 burpees for time
8:15 - (note: 85 in 7 minutes)

C. 3x5 pullups

Friday, July 19, 2013

2013-07-19 WOD

Last workout at the box for a while...

WARM
std warmup
400m walk w 56# kettlebell
200m walk w 56# kettlebell <-- those SMOKED the grip strength

MAIN
with partner
A. 200cal row/airdyne
we did airdyne - 2 sets of 50cal each

immediately move to...

B. 5 rounds (each - one rests while partner works)
{
5 snatches 115/75 (we scaled to 75#)
10 box jumps 24/20 (we did 24")
}
total time: 25:26

Thursday, July 18, 2013

2013-07-18 WOD

Active recovery day

WARM
std warmup
20 wallball 14#
20 wallball bounce passes
400m run

MAIN
A. 5k row 22:09 (20 min I did 4500m - slightly faster pace than last week)

B. Muscle-up work
- 3x5 ring pullups
- 2x5 dips
- 3 transition practice
- 2x10 T2B (just cause I haven't done them for a while)

Wednesday, July 17, 2013

2013-07-17 WOD

Good God today was hard. Esp part B.

WARM
std warmup
3 rounds
{
1 wallwalk
10 wallball cleans 20#
}

MAIN
A. 4x8 front squats at heavy-ish weight.
I did 115# - heavy for 32 reps anyway

B. "Kalsu" scaled. 100 squat clean thrusters, 75#, for time, stop and do 5 burpees at the top of each minute. scale burpees if needed to fit within 20 seconds or so. 25 min time cap

SCthrusters: 7-6-6-6-5-5-5-5-5-5-4-4-4-4-3-3-4-4-3-3-4-5  = 100
and burpees: 5-5-5-5-5-5-5-4-4-4-4-4-4-4-4-4-4-4-3-3-3 = 88

Total time, 22:45

Tuesday, July 16, 2013

2013-07-16 WOD

WARM
std warmup
400m run
5 kbs
5 pullups

MAIN
A. 3 rounds for time
{
30 KBS 53/35 (I did 35#)
30 goblet lunge w kettlebell
}
time: 8:35

4 min rest

B. 3 rounds for time
{
5 deadlift 255/185 (I did 225#)
10 HSPU/20 dips (I did HSPU then switched to dips: 4/12, 2/14, 2/14)
}
time 9:00

I added
C. 3x5 ring pullups

Monday, July 15, 2013

2013-07-15 WOD

WARM
std warmup
3x
{
200m run
russian kbs while partner runs (~25 each set, 26#)
}
5 pullups
10 pushups
15 air squats

MAIN

A. 5 min squat work
3x10 wall-facing air squats w raised arms

B. 8 rounds of Cindy for time
{
5 pullups
10 pushups
15 air squats
}
7:20

C. 3x8 AHAP push press
8 @ 95
8 @ 105
6 @ 115, then failed last 2 reps

D. 100 burpees for time
7:25 <-- I'm pretty sure they noted the time wrong and this was 8:25. Or maybe I counted wrong and this was 90 reps instead of 100? Seemed awfully fast vs Saturday and I didn't feel like I went any faster.

Sunday, July 14, 2013

2013-07-13 WOD

Was at kids' cub scout camp this weekend, but managed to get a short workout in Saturday morning

WARM
800m run
20 pushups
20 air squats

MAIN
100 burpees for time / 7 min amrap burpees

Did 81 in 7 minutes, 100 took me 9:07

Also did 3 HSPU afterward

Thursday, July 11, 2013

2013-07-11 WOD

Active recovery day

15 min mobility work

20 min row (4450m)

3x5 ring pullups
2x5 dips

Wednesday, July 10, 2013

2013-07-10 WOD

WARM
std warmup

MAIN
A. squat work
4x10 air squats
10 wall-facing squats
3 min squat hold
2 min wall squat hold

B. Build to a heavy triple front squat in 20 min
95x3
115x3
125x3
145x3
165x3
175x3
195x1, failed on second rep

C. At 70% of 3rm above (for me, 125), do:
15 min emom
{
3 Front squat
8 pushups
}

Then I added:

D. 3x5 Ring Pullups

E. 3x10 GHD Back Extensions

Tuesday, July 9, 2013

2013-07-09 WOD

WARM
std warmup
snatch practice

MAIN
A. Partner wod. each partner does a full round while other rests.
7 rounds each
{
4 deadlifts 115/75 (We did 115)
8 hang power snatch (we scaled to 65)
12 OH Squat (we scaled to 65)
100m sprint
}
28+56+84 reps! whew.
My time was 25 minutes even, my partner finished in 26:45.

I added
B. 3x5 ring pullups

Monday, July 8, 2013

2013-07-08 WOD

A. Clean drills
6 sets of
{
2 hang cleans
2 cleans from the pocket position
2 cleans from the floor
2 hang cleans
2 cleans from the pocket position
2 cleans from the floor
}
We ended up doing 5 sets before running out of time.
95, 95, 105, 105, 115

B. Work to a heavy jerk (from the rack)
2 @ 95
2 @ 115
2 @ 135
2 @ 145 (first one pressed out, second ok)

[I added]

C. 3x5 ring pullups
felt good and solid. Right to sternum for first 2 sets. 3rd set started to separate a bit.

Saturday, July 6, 2013

2013-07-06 WOD

Missed the wod this morning due to a kids swim meet, so decided to do a long run.

19.71 km (12.25 miles) in 1:56. Average pace 5:53min/km (9.47 min/mile). Slow, but it's a distance record for me.

2013-07-05 WOD

Arctive recovery day

20 min mobility work
20 min row - 4490m

Thursday, July 4, 2013

2013-07-04 July 4th WOD!

WARM
std warmup
2 rounds
{
200m run
5 burpees
5 air squats
5 burpees
5 air squats
}

MAIN
As a 2 person team, for time:
{
800m medball run 14/20 (used 12# as I was partnered with an onboarder and all the 14's were gone)
100 pushups + plank (one partner holds plank while other works. I did about 60 of these)
100 pullups + overhead hold of wallball (I did 50 of them)
100 situps + plank (I did 50 of them)
400m kettlebell oh walk (I did 26#)
200m tire flip (we did it as shared lifts)
200 jump change lunge (each 2 lunges, left/right, is 1 rep. I did 100 of these)
800m walk with barbell overhead (35#)
}
Total time: just under 59:45

2013-07-03 WOD

WARM
std warmup
5 jumping squats
10 pullup shrugs
800m run
10 pullup shrugs
5 jumping squats

MAIN
For time:
{
1k row

3 rounds
{
30 wallball, whatever weight you can go unbroken (I did 14#, went unbroken first 2 rounds)
20 T2B
10 OH Squats 135/95 (I did 75, and did all sets unbroken)
}

60 cal Airdyne
}
Total time: 26:15

Tuesday, July 2, 2013

2013-07-02 WOD

WARM
std warmup
20 wallball
20 wallball bounce passes

MAIN
A. 3 different movements, 5 min amrap each, but with 400m run "buy-in" (run 400, do reps of movement for remainder of 5 min), 3 min rest between rounds

A1.
{
400m run
HSPU/HRPU
I did 3 HSPU then reverted to HRPU, doing 45 of those. 48 reps total
}
A2.
{
400m run
DU's - I only managed 95, which is pretty poor. Not sure why I was so off today
}
A3.
{
400m run
37 pullups
}

B. I added MU practice, though I didn't have much left after above:
- 2 MU attempts, failed
- 2x3 ring pullups


Monday, July 1, 2013

2013-07-01 WOD

WARM
std warmup
400m run

MAIN
A. In 20 min, work to a heavy triple front squat
I did triples at 95, 115, 135, 155, 175, 185

B. 4 rounds
{
30 sec airdyne
90 sec rest
} for max cals
22, 19, 20, 19 = 81 cals

C. I added
- 4 MU attempts (failed)
- 1x5 ring pullups
- 1x5 GHD situps <--never tried those before, will do more next time