Monday, March 31, 2014

2014-03-31 WOD

With the Open over and out of the way, it's back to regular programming.

WARM
std warmup
15 medball toss "freestyle"

MAIN
A. 3x12 back squat. MOderate weight to start and increasing.
warm: 5x45, 5x95
set: 12x135#, 12x155#, 10x185

B. 3 rounds for time
{
20 DUs
10 C2B pullups (3rd round these went to regular pullups)
5 deadlift 275# (I went to 245#)
}
time: 5:01

C. Skill work
MU progression work

Sunday, March 30, 2014

2014-03-30 Run

Long medium pace run today. Was going to be 5k recovery run, but I found myself getting mad about my score on 14.5 yesterday and decided to push harder. Need to work on endurance & lung capacity.

11.76km, 1:07:00, 5:42 pace.

Saturday, March 29, 2014

2014-03-29 Open 14.5

Did Workout 5 from the 2014 open this morning. I knew it was going to be a grind and I worked myself up into a nervous wreck beforehand (which doesn't normally happen to me). I aimed for sub-20 minutes but ended up with 21:35. I'm not entirely pleased with it, but I'll live with it. I'm not doing that one again, that's for sure. It may not be good enough to put me in the top 50% for my age group, which was my goal. I'll need a whole lot of people to register a score worse than mine for that to happen. Will have to see Monday.

21-18-15-12-9-6 of (works out to 84 reps of each, 168 total)
{
Thruster 95#
Bar-facing-burpees
}

Wednesday, March 26, 2014

2014-03-26 WOD

WARM
std warmup
15 air squats
banded good mornings
light weight shoulder work (5# plates)
clean drills

MAIN
A. 3x8 strict pullups, 90s rest b/t

B. 10,9,8,7,6,5,4,3,2,1 of
{
135# Power Clean
1 single round of Cindy per round
{
5 pullups
10 pushups
15 air squats
}
}
time: 18:45
This was a fun one. difficult, but managable, and the declining number of cleans made the sets fly by. I love this type of wod.

(and it totals to:
50 pullups
100 pushups
150 air squats
55 Power Cleans)

Tuesday, March 25, 2014

2014-03-25 WOD

WARM
std warmup (which I was late for)
5 min DU practice

MAIN

A. "Annie" - 50,40,30,20,10 of
{
DUs
Situps
}
time: 7:43 (about 40 sec off from my PR on this one - pretty good as I didn't feel like I was pushing that hard)

B. With partner (we split the work 50/50), 4 rounds of
{
40 weighted stepups (35#)
30 wallball 20#
20 HR pushups
10 C2B pullups
}
Time: 21:43

Monday, March 24, 2014

2014-03-24 Open 14.4

After travelling last week, and the gym having a modified schedule this weekend that conflicted with family activities, I did 14.4 this morning, and was going to only get one chance at it.

I got 172. a little short of my goal of 180, but given 5 no reps, I was not that far off target, pace-wise.

14min AMRAP:
{
60 cal row (per many folks advice, kept this at a moderate pace and finished in 3:20)
50 T2B (went sets of 5 at first, then 3, then 2. After a few no-reps, switched to singles)
40 wallball 20# (only 1 no-rep on these)
30 cleans at 135# (got 22 of these done before time ran out)
20 MU (never got there and can't so them anyway)
}
Score: 172

Saturday, March 22, 2014

2014-03-22 WOD

Back to the box!

WARM
std warmup
thruster drills
10 pushups
10 air squats
2 x 5 thrusters 95#
2 x 5 pullups

MAIN
A. For time:
{
200m run
30 thrusters 95#
30 pullups
400m run
20 thrusters 115#
20 pullups
800m run
10 thrusters 135#
10 pullups
}
24:55 Rx

Thursday, March 20, 2014

2014-03-20 WOD

Another group workout at GDC. Rest day tomorrow, then home.

1 mile run
Bottom-to-Bottom Tabata squatz
3 rounds of
{
10 pushups
10 situps
}
100m lunges
20 box jumps 24"
1 mile run

Wednesday, March 19, 2014

2014-03-19 WOD

Travel workout while at GDC.

8.4k run, with stops along the way for:
40 box jumps (24")
30 pullups
20 burpee-over-ball (really a burpee box jump with a 30" jump)
10 pistols (per side)

Took about 1hr 20, but we paced to keep the group together.

Fun!

Tuesday, March 18, 2014

2014-03-18 WOD

2nd day travel workout while in SF for GDC. 5 of us this morning. was fun.

A. 2.3 km run

B. Death by 10 m sprints
I lasted to 13, which adds up to 91 10m sprints

C. bottom-to-bottom Tabata squats

D. tabata pushups (started at 11, ended up at 7, so roughly 60 pushups)

E. 2.3 km run

Monday, March 17, 2014

2014-03-17 WOD

Travelling for GDC, did a test-run of a workout I came up with for a group of crossfitters on wed.

10k run, ~ 1hr with stops for:
10 pullups (will do more wed)
10 box jump overs, 30" (will do more wed)

Saturday, March 15, 2014

2014-03-15 Open 14.3 re-do

WARM
std warmup
deadlift & box jump warmup
10 wallball passes
1000m row

MAIN

Second attempt at 14.3. Was sore from yesterday, but figured since yesterday we had to re-do half the workout, I'd maybe beat my score. No such luck. came up 3 reps shorter than last time.
2014 Open Workout 3 - 8 min amrap of
{
10 Deadlift 135#
15 box jump 24"

15 Deadlift 185#
15 box jump 24"

20 Deadlift 225#
15 box jump 24" <-- finished this set at 6:47

25 Deadlift 285# <-- got 3 reps of this set
15 box jump 24"

etc
}
Total: 93 reps, 6:47 split time.

That's 45 deadlifts. About 20 warmup deadlifts makes it 65. Add that to the 95 yesterday, and that's about 160 deadlifts in 2 days. OUCH!

2014-03-14 Open 14.3

WARM
std warmup
deadlift & box jump warmup
1000m row

MAIN

2014 Open Workout 3 - 8 min amrap of
{
10 Deadlift 135#
15 box jump 24"

15 Deadlift 185#
15 box jump 24" <-- got to this point, clock died, had to start again after a few min rest.

20 Deadlift 225#
15 box jump 24" <-- finished this set at 6:39

25 Deadlift 285# <-- got 6 reps of this set
15 box jump 24"

etc
}
Score: 96 reps, 6:39 split time

Including the repeat reps for when the clock died, that's 76 deadlifts. Add to that about 20 warmup reps, and that's 96 deadlifts!

Thursday, March 13, 2014

2014-03-13 WOD

Active Recovery day

WARM
std warmup
1k row
400m medball run

MAIN
20 min row (4+k)

Wednesday, March 12, 2014

2014-03-13 WOD

WARM
std warmup
3 rounds
{
5 pushups
10 situps
}
200m run

MAIN

A. 5 min DU practice
I did mostly sets of 10, then a couple sets of 20 and one set of 30

B. 4 min AMRAP
{
7 pushups
14 situps
}
Count: 7 rounds even

C. 5 min AMRAP
{
100 m sprint
15 air squats
}
Count: 6 rounds even

D. 6 min AMRAP
{
12 wallball 20#
8 burpees
}
Count: 4 rounds + 2 reps

E. 2x5 pendlay rows
75, 95, 105#


Tuesday, March 11, 2014

2014-03-11 WOD

WARM
std warmup
200m medball run
20 wallball passes
3 rounds
{
5 pushups
10 situps
}

MAIN

A. 3 rounds for time
{
400m run
30 G2O (I did push jerks) 75#
15 T2B/v-ups (I did T2B)
}
time: 14:25

B. 3x10 strict pullups

I added

C. 2x HSHolds for balance

Monday, March 10, 2014

2014-03-10 WOD

WARM
std warmup
clean drills
400m run

MAIN
A. CJ complex, work up to working weight (~70% max), then do 6 sets, increasing each set
{
Deadlift
Squat Clean
Front Squat
Push press
Jerk
}
Warm: 45, 75, 95
Working sets: 115, 125, 135, 145, 155, 155

B. 15 min EMOM
{
2 CJ's at 70% (115#)
5-10 pushps (I did 7)
}
Last set was max pushups to fail. I managed 16, making it 114 pushups total

I added:

C. HSHold for balance (2)

Sunday, March 9, 2014

Saturday, March 8, 2014

2014-03-08 WOD

WARM
std warmup
3 min row

MAIN
A. 10 rounds for time:
{
5 thrusters 95/65 (I did 95#)
10 T2B or v-ups (I did T2B)
200m run
}
time: 24:25 Rx

I added:
B. HSHolds (2) for balance

Friday, March 7, 2014

2014-03-07 Open 14.2 + WOD

Tough one today, but I'm moderately pleased with my result. I'm not going to do it a second time... I think.

WARM
std warmup
snatch practice
200m OHPlate Carry 25#
snatch practice
OH Squat warmup

MAIN
A. Open 14.2
3 min to get 2 rounds of 10 OH Squats (95#) and 10 C2B pullups. If you finish in that time, you wait to the 3 minute market, then do another 2 rounds in 3 minutes, this time of 12+12. Next 3 minutes same thing, but 14+14, etc. My goal was to get to the 40 rep/3min mark.

3 min
{
10 OH Squat 05#
10 C2B Pullups
}
time 2:58
3 min
{
12 OH Squat 05#
12 C2B Pullups
} by the 3 minute cap I'd managed 18 of the above.
Total score: 58

B: 3 rounds for time of
{
400m run
20 wallball 20#
10 box jumps 30"
}
time: 12:16


Thursday, March 6, 2014

2014-03-06 WOD

Active recovery day

WARM
std warmup
20 wallball passes
20 wallball bounce passes
15 wallball kettlebell toss

MAIN
A. 5k row (~23 min)

B. Mobility work

Wednesday, March 5, 2014

2014-03-05 WOD

WARM
std warmup
400m run


MAIN
A. 3x7-10 pullups, strict, 2 min b/t
3x7

B. 21-18-15-9-6 (69 total)
{
T2B/v-ups (I did T2B)
burpees
}
time: 10:20 Rx

C. 1 min airdyne for cals
34

Tuesday, March 4, 2014

2014-03-04 WOD

WARM
std warnup
squat-facing-wall drlls
800m run
deadlift warmups:
2x3 @ 135
2x3 @ 205


MAIN

A. 10 min EMOM
5 Deadlift @ 225#

B. 2 rounds for time, subtract total CJ's from time for final score:
{
500m row
115# CJ (while partner rows)
}
I managed 14, 12 CJs 1st, 2nd round, and my partner managed 25 total so 51 between both of us. 8:27 time = 7:36 RX

Monday, March 3, 2014

2014-03-03 WOD

WARM
std warmup
3 rounds
{
5 pushups
5 wallballs
}

MAIN
A. Tabata this
8 rounds of 20s on, 10s rest. rep count == lowest round

1. Pushups: 7 (started at 11, dropped to 7) = about 60 total
2. Situps: 10 (did 10 right through) = 80 total
3. Bottom-to-Botton Squats: 10 (started at 12, dropped to 10) = ~85 total
4. Pullups: 6 (started at 8, dropped to 7 then 6) = ~50 total
5. Wallball: 8 (started at 11, dropped to 8) = ~70 total

Sunday, March 2, 2014

2014-03-02 Open 14.1 re-do

Decided to give it another go. Would have liked a rest day after yesterday, but wasn't sure I'd get another chance and a group of people were doing it at 3:30pm so I rushed down and did it.

A. Open 14.1. 10min AMRAP of
{
30 DUs
15 G2O (Snatches or CJs. I did the latter) 75#
}
Total reps: 195. A lousy 9 more reps than last time, but I'll take 'em.

Saturday, March 1, 2014

2014-03-01 WOD

WARM
std warmup
400m run
10 reps of each of the below

MAIN
A. Max reps of each of the below, score = total
{
5 min row for cal. I got 80 cal
30 second rest
4 min CJ 135/95. I got 14 reps
30 second rest
3 min pushup. I got 35
30 second rest
2 min box jumps 24". I got 25
30 second rest
1 min pullup. I got 18
30 second rest
1 mile run. (Didn't time it, but about 7:30)
} Total score: 172