Saturday, November 30, 2013

2013-11-30 WOD

Another tough one.

WARM
std warmup
200m run

MAIN

A. "The Seven" - 7 rounds for time:
{
7 HSPU (I did HSPU for first 2 rounds, then scaled)
7 Thruster 135/95 (I did 95#)
7 Knee-to-Elbow
7 Deadlift 245/185 (I did 185#)
7 burpees
7 KBS 70/53 (I did 53#)
7 pullups
}
Time: 32:58

Friday, November 29, 2013

2013-11-29 WOD

Woo. First PR in a while, which I'm happy about given that I was pretty sore after Wed/Thurs workouts.

A. Work to a heavy triple front squat in 15 min
3x45, 3x95, 3x135, 3x165, 3x185, 2x205 (failed on 3rd rep)
Last couple times we did this I only got to 185, so I'm happy w 2x205

B. Work to a heavy CJ in 15 min
5x45, 3x95, 2x135, 1x155, 1x165, 1x175, 1x185 (PR)
Last two, I paused at the hang. Need to do some drills and work on form

C. 3x20s Airdyne sprint for cals, 2 1/2 minutes in between
18,16,15

I added

D. HS holds
3x HSHold

Thursday, November 28, 2013

2013-11-28 - Turkey WOD!

HUGE crew at BCF today for the one workout time.

WARM
std warmup
400m run

MAIN
Teams of 4. Entire thing for time, though we didn't end up noting our time. We were somewhere in the middle of the pack.
{

- 4000m row, divide among team.
(did 4x250 each, in turns)

- 4 rounds of
{
15 situps
10 pullups
15 burpees
10 Squat cleans 95#
}

- 50 tire flips as a team (25 each as group of 2)

- 800m farmer carry (2x55#), trade off as neeeded (3x75m weighted; rest unweighted)

Afterward, I added 3x5 ring pullups

Wednesday, November 27, 2013

2013-11-27 WOD

Whew! Tough one today. Didn't quite finish w/in the 45 min time cap, but got into the last round

MAIN

"On the 1st day of Thanksgiving..."

Like the Xmas song, 1st round is 1st movement. 2nd round is 2 of 2nd movement plus 1 of 1st movement. 3rd round is 3 of 3rd movement, 2 of 2nd movement, 1 of 1st movement. etc

1 200m run
2 C2B Pullups
3 DB Thrusters (2x45#. R was 53)
4 Burpee boxjumps (24")
5 HSPU (did these for first 3 rounds, then scaled to doing off the box)
6 pullups
7 KBS 53#
8 DB Snatch (4/side, 45#. Rx was 53)
9 T2B
10 Goblet lunge, 53#
11 ring dip or HSPU
12 man makers 53# (I did 35#)

I got though:
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
7,6,5,4,3,2,1
8,7,6,5,4,3,2,1
9,8,7,6,5,4,3,2,1
10,9,8,7,6,5,4,3,2,1
11,10,9,8,7,6,5,4,3,2,1
10 of the 12 man makers, then ran out of time.

Which totals to:
11 200m runs
20 C2B pullups
27 DB Thrusters
32 burpee box jumps
35 HSPU (25 of which were  off the box)
36 pullups (all sets unbroken)
35 KBS
32 DB Snatch
27 T2B
20 Goblet lunge
11 Ring dips
10 man makers

Whew!

Tuesday, November 26, 2013

2013-11-26 WOD

WARM
std warmup
3 rounds
{
7 wallball 14#
7 KBS 35#
}

MAIN
A. For time, 14min cap
{
400m run
50/30 Wallball 20/14 (I did 40 reps at 20#)
}
Finished at 14:00 even (40 reps though, rather than 50 Rx)

B. For time, 14min cap
{
400m run
50/30 KBS 53/35 (I did 40 reps at 53#)
}
Finished at 13:08 (40 reps though, rather than 50 Rx)
 
I added:

C. HS Holds
3 HS Holds

Monday, November 25, 2013

2013-11-25 WOD

WARM
std warmup
10 wallball bounce toss
10 wallball passes
10 wallball

MAIN
A. EMOM 5 Deadlift
5x5 @ 225

B. 10 min Clean & Jerk practice
10 @ 45# (drills)
5 @ 95
3 @ 115
3 @ 135
3 @ 155

C. 4 rounds, each for time. 3 min rest b/t
{
15 cal airdyne*
5 hang power clean 115#
5 burpees bar jump
}
*Our airdyne didn't have cals displayed, so we did sprints. First 2 rounds 45 seconds, then we reduced comparing to other people, to 30 sec.
Times: 1:10, 1:10, 0:55, 0:55

I added

D. HSHold practice
3 HSHolds, 20 sec each, for balance

Saturday, November 23, 2013

2013-11-23 WOD

WARM
std warmup
400m run

MAIN
A. For time:
{
1k row buy-in, w 20 burpees-over-rower

5 rounds for time of
{
10 lunges (10 per leg) with plate held overhead 45/25 (I did 45#)
10 KBS 70/53. I did 53#
10 v-ups
}

800m run
}
total time: 22:22

I added:

B: HSHold practice
4 HS Holds. balance for time, also tried 80/20 weighted (working toward one-handed!)

Friday, November 22, 2013

2013-11-22 WOD

WARM
std warmup
3x5 air squats

MAIN
A. Back squat 1x20, 1x15, 1x10
20 reps at 135#
15 reps at 155#
10 reps at 175#

B. "Nancy" - 5 rounds for time
{
400m run
15 OHSquat 95# (I scaled to 65#)
}
time: 14:05. 55 sec better than last time I did it at same weight.

I added

C. Ring Pullup ladder
5,4,3,2,1

D. 2x4 ring dips (failed on second set)

Thursday, November 21, 2013

2013-11-21 WOD

Active recovery day

A. 20min row
4430m

B. HS work
- 2x4 HSPU
- 6 HS Hold (shifting weight, balancing off wall, etc)

C. 2x4 ring pullups

Wednesday, November 20, 2013

2013-11-20 WOD

WARM
std warmup
3 rounds
{
4 pullups
4 pushups
4 situps
4 air squats
}

MAIN
A. "Barbara"
5 rounds of:
{
20 pullups
30 pushups
40 situps
50 air squats
}
3 minutes between rounds

Times:
1: 5:06
2: 6:10
3: 6:13
4: 5:50
5: 5:50
41:09 (29:09 + 4*3min)
(Rx)

B: HSHold practice
3 HS Holds


Tuesday, November 19, 2013

2013-11-19 WOD

WARM
std warmup
20 medball passes
20 medball bounce pass

MAIN
A. Back Squat 8 minute 3-rep conga line
95x3, 135x3, 165x3x7

B. 300m row sprint x 8
1:00 (best), 1:02, 1:02, 1:02, 1:03, 1:02, 1:03, 1:02

C. Pullup practice
4 sets of 3 strict pullups

2013-11-18 WOD

WARM
std warmup
400m run

MAIN
A. As a 2 person team, total reps for each movement, score is total across all movements

- 5min AMRAP wallball 20#
score: 153
3 min rest

- 5min AMRAP AirDyne
score: 176
3 min rest

- 5min AMRAP Deadlift 185# (Rx was 205)
score: 71
3 min rest

- 5min AMRAP KBS 70/53# (We did 53#)
score: 117
3 min rest

total = 517

B. HSHold practice
4 HSHold balance

Saturday, November 16, 2013

2013-11-16 WOD

WARM
std warmup
10 KBS
10 burpees
10 situps
5 min row (1100m)

MAIN
A. For time:
800m run
divide as you want (I did 5 rounds of 15/15/30)
{
75 burpees
75 russian kbs (53#)
150 situps
}
800m run

time: 21:29

I added:

B: HS Holds (x5)

Friday, November 15, 2013

2013-11-15 WOD

WARM
std warmup
400m medball run
clean practice

MAIN
A. Work to a heavy clean
5x75, 2x95, 1x125, 1x135, 1x145, 1x155, 1x165 (sloppy, need to work on form)

B. 2x20 back squat.
2 x 20 @ 135#

C. 3x10 barbell lunge
3 x 10 (5/leg) @ 135#

I added:

D. HSHold practice
3 HSHold, ~20s each

Wednesday, November 13, 2013

2013-11-13 WOD

Last workout at Usine Crossfit before heading back to Mtl.

WARM
1.5k run (Hotel-->Box)
Snatch practice 15 min
did a bunch of practice on form then
5x45#, 3x75#, 3x95#, 3x115#

MAIN
A. OH Press 5x65%, 3x75%, 3x85%
5x45#, 5x75#, 5x95#, 3*115#

B. 3 Rounds for time of:
{
10 Front squat (clean first rep if possible), 185/135 (I did 135#)
20 C2B pullups
50 DU
}
time: 14:56
I Rx'd the C2B pullups, which was good, but was tripping up a lot on the rope (maybe cause it was different than mine?)

I added:
C. HSHold practive
3xHSHold




Tuesday, November 12, 2013

2013-11-12 WOD

Another day at Usine Crossfit. Fun WOD. Part B was a derivative of the 2013 Open workout 1.

WARM
1.5k run (from hotel to box)
3 rounds
{
10 Sumo Deadlift High-pull with a kettlebell (35#)
10 pass thrus
10 KBS 35#
10 good mornings
}

MAIN
A. Deadlift.  5x50%, 5x65%, 3x75%, 3x85%)
5x135
5x185
3x225
3x265

B. Modified version of Open 13.1.  Instead of 'plateauing' at the set of snatches beyond one's max, they instead had us scale them as indicated below.

17 MIN AMRAP
{
40 burpees
30 Power Snatch 75/45 (or 25% of your ORM) I went with 45# (40% of my max)
30 burpees
30 Power Snatch 135/75 (or 50% of your ORM) I went with 55# (~50% of my max)
20 burpees
30 Power Snatch 165/115 (or 75% of your ORM) I went with 75# (65% of my max)
- it was during the above set that I ran out of time about half way through
10 burpees
AMRAP Snatches 210/135 (or hit a PR and repeat)
}
Score: 166 (40 burpees, 30 snatches, 30 burpees, 30 snatches, 20 burpees, 16 snatches)

I added

C. HS practice
3x HS Hold 30s

Monday, November 11, 2013

2013-11-11 WOD

Another workout at Usine Crossfit.

WARM
1.5k run (from hotel to box)
10 pullups
20 cal row
30 pushups
40 situps
50 lunges

MAIN
A. Front squat 65%x5, 75%x3, 85%x3
45x5, 95x5 (warm up)
125x5, 145x3, 165x3

B. 21-15-9 of
{
Deadlifts Rx=225, I scaled to 135
OH Squat Rx=135, I scaled to 75
}
time: 8:54

C. 10 min AMRAP DU's, with on-the-minute burpee ladder
55 burpees
140 DUs

I added
D. 4 HS Holds

Sunday, November 10, 2013

2013-11-10 WOD

Travelling today. Did the WOD at Usine Crossfit in Montreal.

WARM
1.5k run (from hotel to box :-)
3 rounds
{
5 bear complex 45#
10 lunges
15 "beats" (bar hang, swing head through, like kipping warmup)
200m row
}

MAIN
A. Partner WOD. 4 sets of 4 min each, no rest between. One partner works while other rests/holds. Score = Total reps

- Max cal airdyne (we did stints of 1 min each, alternating)
I did 53, partner did 44, so total of 97

- Max pullups. Partner holds a hang while other works. Stop if either drops.
I did 24, partner did 20, so total of 44

- Max front rack lunges. Rx was 135 but we went 95#. 10 burpees if bar touches ground
20 each, so total of 40 reps

- Max push press. Rx was 115# but we did 95#. 30 DUs if bar touches the ground
I did 18, partner did 16, so total of 34.

Overall score = 97+44+40+34 = 215

4 min rest

B. Partner "Karen" (150 wallball, 20#, but sharing work between two people. 3 burpees for both partners at the start and top of each minute.
time: 8:47 (so 75 wallball and 24 burpees each)

I added:

C. HSHold practice (did 4 of them for 30s+)


Friday, November 8, 2013

2013-11-08 WOD

WARM
(missed most of warmup)
200m run

MAIN
A. Work to a heavy triple front squat.
3 each of 45,95, 125, 165, 175, 185

B. 5 rounds for time:
{
5 Squat Clean #115
15 V-ups
50 DUs
200m run
}
Time: 18:12 Rx

Thursday, November 7, 2013

2013-11-07 WOD

Travelling today, dropped into Crossfit Amped in Bellevue, WA. Great facility and super-friendly!

WARM
250m row
20 inchworms
10 spiderman lunges
10 "dead bugs" per side

MAIN
A. Benchpress 5 x 3 @ 75%
2 warmup sets (45, 95) then
5 x 3 @ 155

B. 4 sprint runs, rest 1:1 between, score is total time:
- 800m (2:57)
- 400m (1:12)
- 200m (0:45)
- 200m (0:43)
total:  5m37s (best at the box that morning :-)

C. Plank hold for time:
2m05

2013-11-06 WOD

WARM
std warmup
200m run

MAIN
A.EMOM 10 of 5 strict press
Did first 5 sets at 95#, then had to drop to 75#

B. 30-20-10 of
{
Row for cals
HRPU
pullups
}
Time: 11:20

C. 3 rounds for time of:
{
3 heavy-ish power cleans (#135)
4 box jumps (24")
10s airdyne
}
Time: 2:30

I added:
D. 8 HSHolds for balance

Tuesday, November 5, 2013

2013-11-05 WOD

WARM
std warmup
10 partner over-unders

MAIN
A. Tabata this
5 rounds of tabata (8 sets of 20s on, 10s off, score is lowest reps for any one set), 800m run between each

Row {8,8,7,7,7,7,7,7} = 7 (58 total)
400m run
Pullup {8,7,6,6,5,5,5,5} = 5 (47 total)
400m run
Situp {12,12,10,10,10,10,10,10} = 10 (84 total)
400m run
AirSquat {14,14,13,13,13,13,13,13} = 13 (106 total)
400m run
Pushup {9,8,7,7,7,7,7,7} = 7 (59 total)
400m run

I added:

B. 6 HSHolds (balance practice)

Monday, November 4, 2013

2013-11-04 WOD

WARM
std warmup
200m run
snatch drills

MAIN
A. Oly lifting practice, moderate weight, work on form
5 sets, first 2 @ 75, then 3 at 95#
{
Hang Power Snatch
Snatch
}

B. 5 rounds for time
{
Deadlift 275/185 - I did 225
5 burpee over bar
}
time: 4:28. DL too heavy and had to break

C. Skill work (HS/HSPU)
2x3 HSPU
8 HSHold, working on balance



Saturday, November 2, 2013

2013-11-02 WOD

Whew. long one today.

WARM
std warmup
1k row
3x
{
10 russian kbs 35#
10 situps
}

MAIN
A. Partner wod. One person works and other does squat hold
3 rounds for time
{
800m medball run - trade off as needed (traded every 200)
50 wallball 20#
75 pushups
100 situps
}
Time: 37:22 Rx

I added:
B. 6x HSHolds (~20-30s each, working on balance away from wall)

Friday, November 1, 2013

2013-11-01 WOD

WARM
std warmup
10 wallball 20#
10 wallball passes 20#
400 m medball pass run 20#

MAIN

A. 1 OH Press, 1 Push Press, 2 jerks, work to heavy weight, 8 rounds
75, 95, 105, 115, 125 (5# off my PR!), 115, 115, 115

B. 3x8 Dips

C. 3 rounds, each for time, 2 min rest b/t
{
500m row
20 KBS 53#
15 Wallball 20#
}
Times: 3:40, 3:54, 3:57

I added:

D: 3x3 Ring pullups