2013-12-31 WOD

Different schedule today so I did the "Bulldog Burn" workout at BCF, plus a bonus workout that a few of us added.

WARM
std warmup
500m row

MAIN
A. 10-9-8-7-6-5-4-3-2-1 of
{
Kettlebell Deadlifts heavy - I did 70#
Burpee-pushup (drop to ground, do a pushup, back to ground, burpee)
}
then immediately follow with 2014m row.

Time: row was 8min40, total time was 17:05

then about half the group added:
B. 50-40-30-20-10 of
{
alternating lunges
situps
} for time.

forgot to check start time but was about 8-9 min

then I added
C. 3 MU attempts (failed)
D. 3 HSHolds

2013-12-30 WOD

WARM
std warmup
200m run

MAIN
A. Benchpress 1x5@65%, 1x5@70%, 3x8@75%
1x5 @ 125#
1x5 @ 135#
2x8 @ 145#, 1x5@145 (failed on 6th rep)

B. Deadlift 1x5@65%, 1x5@70%, 3x8@75%
1x5 @ 205#
1x5 @ 225#
3x8 @ 235#

C. 300m row, 5 sets for time, 90s rest b/t
1:12, 1:02, 1:06, 1:02, 1:01

D. pullup progression
3x3 weighted pullup (20#) at 1030 tempo

2013-12-28 WOD

*SUPER* hard wod today, even though scaled.

WARM
std warmup
1k row
thruster warmup

MAIN

A. "Kalsu" (hero wod)
100 Squat Clean Thrusters for time, 135/95# (I did 95#)
5 burpees on the top of each minute.
 25 min time cap

At the end of 25 min, I'd done 125 burpees and 96 thrusters. There was no way I was finishing out hte last four. I was SMOKED!

5 min rest

B. 135/95 barbell carry around building, 10 cal Airdyne for every drop.
I did 95#, didn't drop

2013-12-27 WOD

WARM
std warmup
5 wall-walks

MAIN
A. Front Squat 1x5@65%, 1x5@70%, 3x8@75%
1x5 @ 135
1x5 @ 145

3x8 @ 155

B. OH Press (behind neck) 1x5@65%, 1x5@70%, 3x8@75%
1x5 @ 75
1x5 @ 80

1x8 @ 85, 1x6@85, 1x4@85

C. 3x12 GHD Situps
(did them to parallel or slightly below. not all the way to touching ground)

D. 3x8 Pendlay Rows, moderate weight
3x8 @ 65#

2013-12-26 WOD

WARM
std warmup
15 wallball 14#

MAIN
A. Work to a heavy bear complex in 3 sets (4-5 min b/t sets)
each set is 7 reps of
{
clean
front squat
Shoulder to overhead (I did a few presses, then jerks)
back squat
Shoulder to overhead
front rack,
touch-n-go
}
1st set at 115, then 2nd set at 125 (failed after 5 reps), 3rd set 115

B. 3x10 strict pullups
1st set unbroken, 2nd set 8+2, 3rd set 4+3+3

I added

C. 3x3 ring dips

D. 2x HS Hold

2013-12-24 WOD

Xmas eve wod!

WARM
std warmup
5 pullups
5 kbs

MAIN
1k row (I did an 800m run)
10 rounds of
{
10 pullups
10 kbs 53/35 (I did 44# because all the 53's were taken)
10 v-ups
)
1k row (I did an 800m run)

Total time: 29:42

100k challenge: 93,900. 6.1k to go!

Update: Went running over lunch hour:
6.13k, 33:47, 5:31 pace
100k challenge DONE! 100,000 meters between Dec 1 and Dec 24. Whew!

2013-12-23 WOD

WARM
std warmup
400m run

MAIN
A. Benchpress - 5x8 @ 70% of target ORM (ORM is 190, target of 200 = 140)
I did 2x8 at 145, but then had to decrease for remaining sets
2x8@145
1x8@135
1x8@125
1x8@115

B. Benchpress - 5x8 @ 70% of target ORM (ORM is 315, so target = 325)

5x8 @ 225

C. 3x20 face pulls

D. 3x20s airdyne, 2:40 rest

100k challenge, adding the 400m above: day 22 = 81,200. 18,800 left to go!

Update: Ran over lunch hour. 11.16km, 1:05:04. 5:50min/km pace

100k challenge, adding the 400m above: day 22 = 92,300. 7,700 left to go!

2013-12-22 Run

Whittling away at the 100k...

13.46 km 1:20:46, pace: 6:00 min/km

100k challenge, day 22: 80,800

2013-12-21 WOD

WARM
std warmup
5 Push Press
5 OH Lunge
5 wallball
5 burpees

MAIN
"Deck of Joy" (aka Deck of Death)
Hearts = OH Lunge (45#)
Diamonds = burpees
Clubs = wallball (20#)
Spade = Push press 95#

Deal through the deck for number of reps. Aces = 15, face cards = 10, everything else is face value. Jokers = 400m run

Adds up to 99 reps of each (104 with the warmup!), plus 800m running

Took the group about 50 minutes. I Rx'd the workout

800m run added toward 100k challenge: 67,300m

2013-12-20 WOD

WARM
std warmup
5 snatches 75#
5 kbs 53#

MAIN

A. 4 rounds, each for time, 4 min b/t
{
30 cal row
20 KBS 70/53 (I did 53#)
10 Power Snatch 95/65 (I did 75#)
}
Times: 3:10, 4:10, 4:24, 4:48

B. Dip progression - ring dips
3xamrap (3-5 reps) at 51x1 tempo

Update: did a run a lunch. Was only going to be 5k but felt good so tried out a new route (which didn't work out so well, ended up cutting through a farm field and mud-wrecking my shiny runners :-(

Run: 9.11km, 56:15, pace: 6:10min/km

100k challenge, day 20: 66,500

2013-12-19 WOD

makeup for wednesday.

WARM
1k row
std warmup
2x30 DUs

MAIN
A. "Annie"
50-40-30-20-10 of
{
DUs
situps
}
time: 7:03. Over a minute better than previous PR of 8:11!

B. FrontSquat
1x5 55% ORM (115#)
1x5 60% ORM (130#)

1x5 65% ORM (145#)

AMRAP 75% ORM (5 reps at 165#)

C. OHPress, behind neck
1x5 55% ORM (70#)
1x5 60% ORM (80#)

1x5 65% ORM (85#)

AMRAP 75% ORM (3 reps at 100#)

I added

D. Ring pullups

2x4

2013-12-18 Run

travelling. Got a run in this morning to whittle away at the 100k challenge. Eek! Not much time left!

5.3km, 28:34, 5:24 pace

that brings total to 57,400

2013-12-17 WOD

WARM
std warmup
200m run
2x5 OH Squat 75#

MAIN
A. "Nancy"
5 rounds for time
{
400m run
15 OH Squat 95/65 (I scaled to 75#)
}
time: 13:52 (30s better than last time, even though I went 10# heavier)

B. Pullup progressions
3x3 strict pullups, weighted 20#, 30x1 temp

I added:

C. HS holds
3 HS Holds for balance

2.2k above brings 100k challenge to 52,100

2013-12-16 WOD

WARM
std warmup
200m run

MAIN
A. Benchpress 2x5 @ 60%, 2x5 @ 65%, 2x3 @ 70%, AMRAP @ 75%
2x5 - 115#
2x5 - 125#

2x5 - 135#

8 reps at 145#

B. Deadlift 2x5 @ 60%, 2x5 @ 65%, 2x3 @ 70%, AMRAP @ 75%
2x5 - 185#
2x5 - 205#

2x5 - 225#

10 reps at 235#

C. 3 Rounds for time

{

200m run

15 T2B

7 power cleans 135/95 (I did 135#)

}

Time: 8:35 Rx

(800m running above brings 100k challenge total to: 49,900, day 16).

2013-12-15 Run

Did a run this morning to whittle some off my 100k goal.

10.02 km, 58:30, 5:50 min/km pace

100k goal - day 15 - total: 49,100

2013-12-14 WOD

Tough WOD today, but I had to cut it short to drive kids to an event. This WOD - even split as a partner workout it was a lot.

WARM
800m run
std warmup

MAIN
(I'm writing the hero workout as prescribed, as a solo workout. We split it as a partner workout, so I did 33 reps instead of 66. I then left early, missing out on the last 4 movements.

"The Don"
{
66 Deadlift 110/75 (I did 33 at 110#)
66 box jumps 24/20 (I did 33 at 24")

66 kettlebell swings 53/35 (I did 33 at 53#)

66 knees-2-elbows (I did 33)

66 situps (I did 33)

66 pullups (I did 33)

66 thursters 55/35 (I did 33 at 55#)

66 wallballs 20/14 *

66 Burpees *

66 Double unders *
}
*I had to leave early and missed this part
Part I did do took 17 minutes

*800m run above brings the 100k challenge total so far to 39,050. Going to try and get something longer in tomorrow

2013-12-13 WOD

WARM
std warmup
snatch practice

MAIN
A. 7 min amrap
{
5 snatches at 60% ORM - 75#
10 hand release pushups
}
5+2

5 min rest

B. 7 min amrap
{
5 Clean & Jerks at 60% ORM - 115#
10 v-ups
}
4+2

5 min rest
C. 5 rounds of 30s airdyne sprint, 30s rest b/t

2013-12-10 WOD

WARM
std warmup
5 min airdyne
15 wallball chest passes
15 wallball bounce passes

MAIN
A. 3 rounds for time:
{
30 DUs
25 Wallball (20#)
20 T2B
}
time: 10:28

5 min rest

B. 3 rounds for time
{
15 box jumps (24")
10 burpees
5 Power Cleans 135#
}
time: 7:30

I added:

C. HSHold
3 HSHold, for balance

2013-12-09 WOD

A. Benchpress
1x5 @ 50% (95#)
1x5 @ 60% (105#)
3 x 10 @ 65% (115#)

B. Deadlift
1x5 @ 50% (155#)
1x5 @ 60% (165#)
3 x 10 @ 65% (205#)

C. Pullup progressions
3x3 weighted (15#) pullups, 31x1 tempo

D. DU practice
Did 4 sets of ~30

I added

E. MU progression
3x3 Ring pullups, banded

Update: Added a run in the afternoon

F. 7.8km run, 44min 5:40 pace.
100k challenge day 9. Total: 38,250

2013-12-08 WOD

Wishing on a WOD fundraiser for Make-a-wish.

AMRAP 30 min
{
5 pushups
10 situps
15 air squats
}
total: 33 rounds, 18 reps
(170 pushups, 340 situps, 488 air squats}

Improved over last year's score of 29 rounds

(boys came too and do the kids 20 minute version. Tom & Matt did 25, 23 rounds)

2013-12-07 WOD

WARM
5 min row (1k)
DU practice

MAIN
A. 3 rounds, each for time, 3 min rest b/t
{
1000m row
100 DU
}
times: 7:04, 7:30, 7:50

I added

B. MU progressions
3 x 3 ring pullups
2x 3 ring pullups, banded, trying to get through transition
2x4 ring dips

2013-12-06 WOD

Recovery Day, so I did a 5k run (super cold and icy! Slowed me down a bunch!), and then some stuff at the gym

A. 4.85k run, 27.23, 5:39 pace

100k challenge, day 6: 30,450 so far

B: MU progressions
2x5 pullups
1x4 ring pullups
transition practice w band

2013-12-05 WOD

A. Press/Dip progression

4 x AMRAP Ring Dips, 51x1 tempo, 2 min b/t
5 in first set, 3 in subsequent sets

B. For time:
{
1k row
20 burpees over rower
20 power cleans 95#
20 box jumps 24"
20 S2OH 95# (I did push-jerk)
20 KBS 70/53# (I did 53#)
20 Deadlifts 185#
20 pullups
}
time: 21:28 (I think? Didn't write it down and am going from memory)


Update:
Added at lunch today: 5k run
4.99km - 23:34 - 4:43min/km <-- 52 sec off my PR

100k challenge, day 5: 25,600

2013-12-04 WOD

A. 5x8 Front Squat, 60% ORM
8 @ 95, 5x8 @ 125

B. 5x8 OH Press - behind neck, 60% ORM
8 @ 45, 5x8 @ 75

C. 3 rounds for time
{
30 KBS 53/35 (I did 35#)
20 pullups
10 pushups
}
time: 9:14

I added

D. HSHOlds
3 HSHolds for balance

2013-12-03 WOD

WARM
std warmup
snatch practice

A. Pullup progressions
new progression ladder posted. I started out at level 7, which was:
3x3 weighted pullups (15#) 3x01 tempo

B. 3 rounds for time:
{
Power snatch 75#
OH Squat 75#
200m run
}
time: 4:48

C. 3 rounds for time
{
15 wallball 20#
15 T2B
}
time: 5:18

I added

D. HS Holds
3 HSHolds, practicing shifting weight

100k challenge, day 3: 15,360

Update: Ran 5k over lunch.
5.25k 25:09, 4:48 pace.
My 5k time was 23:43, which is just less than a minute off my PR. not bad.

100k challenge, day 3: 20,610

2013-12-02 WOD

WARM
std warmup

MAIN
A. 5x10 benchpress, 60% ORM.
5x10 at 115

B. 5x10 deadlift, 60% ORM.
5x10 at 185

C. 5 rounds for time
{
3 Power Clean 115#/75#
5 box jumps 30"/24"
}
time: 2:28 Rx

I added:
D. 2x5 strict pullups at tempo

E. 2 HSHold, 20s each

[update]

Added a 5k run at lunch
.4.75k, 25:20

December challenge so far: 14.76 km / 100 (day 2)

2013-12-01 Run

Rest day, but decided that since a bunch of folk at the box are doing a 100k challenge (row 100,000 meters in december) and it's not going to work w my schedule, I'm going to do a 100k running challenge instead.

Today was day 1.

10.01km, 59:47, avg pace 5:58

Total for Dec: 10.01km