Saturday, May 31, 2014

2014-05-31 WOD

Mike's b-day wod. 24+23 = 47

WARM
std warmup
400m run
2 rounds
Snatch practice

MAIN
A. EMOM 24
3 Power Snatch 95#
(1 power snatch + 2 hang power snatch)

B. EMOM 23
3 Power Cleans 135#
Did all 3 from the floor. For last 15 rounds, did last rep as a C&J

So
72 Snatches, 69 Cleans, plus 15 Jerks

Friday, May 30, 2014

2014-05-30 WOD

WARM
(late again, missed first part of warmup)
400m run

MAIN

A. 5x5 Deadlift, add 10# from last week
warm: 5x135, 5x185, 5x225
main: 5x5 @ 265#

B. 3x5 OH Press, add 5# from last week
warm: 5x45, 5x95
main: 2x5 @ 110, 1x3 @ 110, dropped to 105 and did 1 more set

C. 6x 100m sprint
17s, 16s, 16s, 17s, 17s, 17s

I added

D. HS Holds
2 x 50sec, 1 x 40sec, 90s b/t

E. Ring MU attempts
both failed

F. Bar MU
1 failed, 2 UB, 1 single

Thursday, May 29, 2014

2014-05-29 WOD

makeup for wednesday (travelling)

WARM
std warmup (though I was late for it)
3 rounds
{
10 wallball 14#
10 pushups
10 jumping jacks
}

MAIN

A. Back Squat 5x5, add 10# from last week
warm: 5x45#, 5x95#, 5x135#,
main: 185x5, 5 sets

B. Benchpress 3x5, add 10# from last week
warm: 5x45#, 5x95#, 5x135#,
main: 165x5, 170x4(fail), 165x3(fail last reps)

C. 3 rounds, each for time, 3 min rest b/t
{
20 cal airdyne
12 box jumps, 30"
}
1:51, 1:56, 1:53

I added:

D. Strict pullups
2x5. Trying to get higher, not quite C2B though.

E. BarMU
3, plus 2 failed attempts

Tuesday, May 27, 2014

2014-05-27 WOD

WARM
Std warm-up
400 m run
3 HS Holds - 30 s each
MAIN
A. Work to a heavy set of 3 push jerks
Warm: 45#
Main: 95, 115, 125, 135, 145, 155
B. 3 sets 20 face pulls
C. Skill work
- ring mu practice
- 3 barmu's

Monday, May 26, 2014

2014-05-26 Memorial Day "Murph"

The standard hero wod for memorial day.

WARM
2 rounds
{
5 pullups
10 pushups
}

MAIN

A. "Murph". For time. Rx is with 20lb vest (I did not wear a vest)
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Time: 39:59. Previous best was 48:25, so +8:26 PR over last time.

I did the same approach as last year, doing 15 rounds of 5/10/20, finishing the squats, followed by 5 rounds of just 5/10 pullups/pushups, letting the legs rest up a bit for the run.

Sunday, May 25, 2014

2014-05-25 Run

Little 5k to break in some new shoes I picked up yesterday. Found a bunch of pullup bars at the park where I went running, so I added a few things.

A. Run 5.12k, 27min, pace 5:24

B. 3x5 strict pullups

C. 2x10 dips

D. 9 BarMU
1, 4UB, 3UB, 1 (4UB is a PR)

Saturday, May 24, 2014

2014-05-24 WOD

Good one today. Jerks felt fine despite tweaking my back yesterday. Rollered for an hour in front of the tube last night and that helped.

WARM
std warmup
200m run
CJ practice

MAIN

A. 1 mile run for time
time: 6:13 (+11sec PR)

wait 5 minutes then

B. 5 rounds for time
{
5 Clean and Jerks 165# (I scaled to 145#)
7 burpees over bar
}
time: 9:30

wait 5 minutes

C. 50 cal airdyne or row (I rowed)
time: 2:42

I added

D. BarMU's
2x2UB

Friday, May 23, 2014

2014-05-23 WOD

Tweaked something in my back during the Jerks. Hope it shapes up in time for Murph on monday!

WARM
std warmup
200m run
5T2B
5kbs

MAIN

A. 6 rounds of the following complex:
1 PowerClean
2 Front Squats
2 Push Jerks
starting at ~75% and increasing
warm: 1 set at 95#
main: 135, 145, 155, 165, 175 - tweaked my back at this point, did some foam roll, last set at 135#

B. 5 rounds for time of
{
200m run
20 KBS 53/35 (I went 35#)
10 T2B
}
time: 11:44

I added:

C: BarMUs
2 singles, 2 failed, 2 UB
Still trying to improve on technique. This looked a little better than the ones I posted the other day:


Thursday, May 22, 2014

2014-05-22 WOD

Active recovery day

WARM
std warmup
400m run

MAIN

A. 20 min row
~4k meters

I added:

B. 3x 45sec handstand hold, rest 1-2 min b/t

C. BarMU
(2 fails, 2 singles)

Wednesday, May 21, 2014

2014-05-21 WOD

WARM
std warmup
10 medball tosses
10 wallball passes
400m partner medball run

MAIN
A. Deadlift 5x5, add 10-20# from last week
warm: 135x5, 185x5, 225x5
main: 245x5, 255x5, 255x5, 255x5, 255x5

B. Benchpress 3x5, add 5-10# from last week
warm: 45x5, 95x5, 135x5
main: 155x5, 165x5, 165x5

C. 3x10 strict dips

D. 3x12 GHD situps
(I went only a bit below parallel)

I added

E. Strict pullups
2x5

F. BarMUs
3

Tuesday, May 20, 2014

2014-05-20 WOD

WARM
std warmup
snatch practice

MAIN

A. 21-15-9
{
Hang Power Snatch 115# (I scaled to 75#)
pushups
}
Time: 6:10

rest 6 min, then

B. 21-15-9
{
Push Press 115# (I scaled to 95#)
T2B
Box Jumps 24"
}
Time 9:00

I added:

C. 2x5 strict pullups

D. 3 BarMUs

E. 2 HS Holds
40s each

Monday, May 19, 2014

2014-05-19 WOD

WARM
std warmup
3 rounds
{
200m run
10 T2B
10 pushups
}

MAIN
A. Back Squat 5x5, increasing weight from last week
warm: 7 @ 95, 5x145
main: 5x5 @ 175#

B. OH Press 3x5, increasing weight from last week
warm: 5 @ 45, 5 @ 75
main: 5 @ 95, 2x5 @ 105

C. 300m row sprint, remainder of 2 minutes, do burpees over rower. Score is number of burpees earned. 3 rounds.
17, 14, 12

D. 3x10 strict pullups
10 on first set, then 8, then 6

Sunday, May 18, 2014

2014-05-18 Run

Took the day off yesterday to go up to watch NW CF Regionals. Inspired me to push hard on the run this morning.

10km - 48:27 - avg pace of 4:50 min/km.

Friday, May 16, 2014

2014-05-16 WOD

Tough one today. didn't finish in the time cap.

WARM
std warmup
200m run

MAIN
A. 3x3 AHAP Front Squat
warm: 45x5, 95x5, 135x3
main: 165x3, 165x3, 175x3

B. 3 rounds for time, 30 min time cap
{
800m run
40 wallball 20#
30 T2B
10 Power Cleans 155#
}
In 30 min, I finished 2 rounds, plus the 3rd round of the run, plus 25 wallballs.

Thursday, May 15, 2014

2014-05-15 WOD

Active Recovery day

WARM
std warmup
400m run

MAIN

A. 5k row
22:16

B. mobility work

C. Front Lever Negatives
(just to try them out - I have a long way to go before I can do one of these)

D. Pullups
2x5

E. BarMUs
4 - 2 singles and 2 strung together

Had one of the trainers film me so I could figure out where these need improving. Ugh. Sloppy. Need to swing out more on the way down. Keep hollow body better. Keep feet together. Will try that out tomorrow maybe (if the wod doesn't kill me first! Looks like a tough one!


Wednesday, May 14, 2014

2014-05-14 WOD

WARM
std warmup
400m run

MAIN
A. 5x7 deadlift, add from last week
warm: 135x7, 185x7
main: 225x7, 235x7, 235x7, 235x7, 235x7

B. 3x7 benchpress, add from last week
warm: 45x7, 95x7
main: 135x7, 145x7, 155x7

C. 3x10 dips
had to break last set

D. 1.1.1 snatch complex, x 3
2 rounds at 65, 1 round at 75, working on form

I added:

E. BarMU attempts
3 failed, biceps feeling a bit strained from something yesterday, decided to punt

F. HSHolds
3 x 30sec each

Tuesday, May 13, 2014

2014-05-13 WOD

WARM
std warmup
400m medball run w partner (twice, because of 'travelling')
clean drills

MAIN
A. EMOM 12
Power Clean + Push Jerk, 4-6 reps, 135# Rx

I decided to try and PR 'Grace' by doing 5 reps/min for 6 rounds, then reducing the weight, so:

EMOM 6, CJ 135# - Grace (30 reps) done in 5:39 (+1:53 PR)
then took 1 minute off, dropped weight, did 5 rounds of 4 reps (20 total) at 115#

B. 3 rounds, each for time, 3 min rest b/t
{
500m row
40 kbs 35#
20 HRPU
}
times: 4:39, 5:30, 5:40

I added:

C. BarMU Practice
1 BarMU, then realized I was too sore from A/B to continue

Monday, May 12, 2014

2014-05-12 WOD

WARM
std warmup
400m run

MAIN
A. Back Squat 5x7, up 10-20# from last week
warm: 5@45, 5@135
main: 5x7 @ 165#

B. OH Press  3x7, up 5-10# from last week
warm: 5@45
main: 7x85#, 7x95#, 7x95#

C. 30s AirDyne x 2, 3min rest b/t
22 cal, 20 cal

D. 30s burpees x 2, 3 min rest b/t
12, 14

I added

E. BarMU practice
1
2 UB (woohoo!)
3 UB (woohoo!)
2 UB
(8 total, but first time I could string any together, so 3 unbroken is a PR)

Saturday, May 10, 2014

2014-05-10 WOD

WARM
std warmup
5 reps of everything below

MAIN

A. "Fran" 21-15-9 of
{
Thruster 95#
pullups
}
7:32 - 12 seconds off my PR. Not bad I guess given that I really felt sluggish. Will beat my best next time

5 min rest

B. For time
{
500m row
40 DU
30 KBS 35#
20 Box Jumps 24"
10 T2B
500m row
}
Time: 9:15

I added:

C. BarMU practice
4 attempts, 2 failed, 2 successful, both of those failed to string a second one on

D. 8.6 mile hike later in the afternoon

Friday, May 9, 2014

2014-05-09 WOD

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

MAIN
A. Chipper, 1 time through for time:
{
800m run
30 v-ups
30 pushups
30 goblet squats (35#)
400m run
20 goblet situps (35#)
20 KB Pushpress (35#) per arm
20 goblet lunges (35#) per leg
200m sprint
}
time: 15:48 Rx

B. Snatch drills
Hang Power snatch, Hang squat snatch

I added:

C. MU attempts
3. all failed

D. BarMU attempts
3, none managed to string a second one on.

Thursday, May 8, 2014

2014-05-08 WOD

Active recovery day

WARM
std warmup

MAIN
A. 20min row
~4k

I added:

B. 3x3 strict pullups, as high as possible (not quite C2B)

C. BarMUs, attempting to string together.
several failed, 3 successful, none strung together

Wednesday, May 7, 2014

2014-05-07 WOD

WARM
std warmup
400m run

MAIN
A. Benchpress 3x10, add 5# from last week
warm: 45x10, 95x10
main: 3x10 @ 130#

B. Deadlift 5x10, add 10# from last week
warm: 135x5, 185x5
main: 5x10 @ 215#

C: 4x 100m sprints
17s, 17s, 17s, 17s

I added:

D: 4x2 strict pullups, slow tempo

E: BarMU attempts x3 (failed!)

Tuesday, May 6, 2014

2014-05-06 WOD

WARM
std warmup
800m run

MAIN

A. For time:
A1. 30-20-10 of
{
wallball 20#
pullups
}
exactly 3 min rest
A2. 30-20-10 of
{
Air squats
pushups
}
exactly 3 min rest
800m run

Time: 22:02

B. MU transition practice
~10 transitions practiced, some with band.

Monday, May 5, 2014

2014-05-05 WOD

WARM
std warmup
400m run

MAIN
A. 5 min Handstand practice
did several holds on the wall
5 handsstand pushups
several handstands from the knees on a mat.

B. Back Squat 5x10, slightly heavier than last week
warm: 45x8, 135x8
main: 145x10, 145x10, 145x10, 155x10, 155x10

C. OH Press 3x10, slightly heavier than last week
warm: 45x10
main: 75x10, 80x10, 80x10

D. 3x 20 rowing sprints for time
44s, 43s, 45s

I added:

E. Bar MU practice
several failed attemps
1 good one

Sunday, May 4, 2014

2014-05-04 Run

Very slow and sluggish this morning. Not sure why.

8.9k, 56:42

Saturday, May 3, 2014

2014-05-03 WOD

Big partner wod today, which we did as a group of three, but that was a mistake. Too much time resting, and I had a hard stop for a family obligation so had to leave early.

WARM
std warmup
200m run

5 deadlift 135
5 T2B
5 pullups
5 wallball 20#

MAIN
As a team complete the following (numbers shown for 3 man team)
{
4000m row (4x333m each)
300 double under (100 each)
225 wallball (75 each)

At this point, I broke off, did 20 T2B, then left. Rest of the workout was:

150 T2B
120 pullups
75 kbs 53#
35 deadlift 245#
}


Friday, May 2, 2014

2014-05-02 WOD

WARM
std warmup
2x
{
200m run
15 air squats
}

MAIN
A. Back Squat 3x3 AHAP
warm: 5x45, 3x135, 3x165
main: 3x195, 3x215, 3x215

B. Front Squat 3x3 AHAP
main: 3x135, 3x165, 3x165

C: For time:
{
800m run
5 CJ at 185 (I scaled to 155)
400m run
10 CJ at 155 (I scaled to 135)
200m run
15 CJ at 135 (I scaled to 115)
}
time: 15:05

I added:

D. Ring MU attempts 
3, all failed

E. 2x3 ring pullups

F. BarMUs
3. Tried stringing 2 together but no go.

Thursday, May 1, 2014

2014-05-01 WOD

active recovery day

WARM
std warmup
2 min squat hold
400m run

MAIN

A. 20 min row
4384m

B. mobility work

I added:

C. BarMUs (4) and strict pullups (8)