2014-08-31 Travel workout

A. 5.03km run - 30:14 - 6:01 pace

B. 100 Burpee challenge - day 21
4x13 + 4x12

C. 3 rounds
{
10 GHD back extensions
10 GHD situps
}

2014-08-30 Travel workout

Travelling in Victoria this weekend. Pretty city to run in, plus for a change the hotel gym is pretty decent (free weights, rower, large space, etc).

WARM
std warmup

MAIN

A. 7.5k run 48:44, 6:30 pace (actually a bit faster. Stopped a few times for pix, map check, etc)

B. 100 burpee challenge - Day 20
8 sets of 11 plus a set of 12

C. 3 rounds
{
5 wide grip pullups
5 chin ups
5 CJ 95#
}

D. 3 Dragon Flag Negatives
Never tried these before, so figured a gym full of mirrors might be a good place to start. Negatives were not too difficult and form looked ok, but doing the concentric portion of the movement was impossible!

2014-08-29 WOD

WARM
std warmup
400m run
tabata 4 rounds of of
{
20s Airsquat, 10s rest
20s pushups, 10s rest
}
kept to 15 of each all four rounds
Deadlift drills

MAIN
A. 3x5 Deadlift, moderate weight, 41x1 tempo
5x135#, 5x165#, 5x165#

B. 30 MUs for time (or 45 BarMU, or 60 dips + 60 C2BPU). 12 min cap
I did barMU's, got 30 in before the timecap.
Also got 5 unbroken at the start, which is a PR

I added:

C: 100 burpee challenge - day 19
1 set of 20, then 8 sets of 10

2014-08-28 WOD

active recovery day

WARM
std warmup
10 partner wallball
200m run

MAIN
A. 15 min row, moderate pace
3.3km

B. 100 burpee challenge - day 18. 5 rounds, not for time
{
10 GHD situps
10 GHD Back extensions
20 burpees
}

C. 3 HS holds
~ 45s each. practicing balance, shifting weight 80/20 to each side

2014-08-27 WOD

WARM
std warmup
200m run
5 wallball
5 box jump
press drills

MAIN
A. For time:
800m run
3 rounds
{
18 wallball 20#
15 box jump 24"
12 S2O (mine were pushpresses) 115# (I scaled to 75#)
9 OH Squat  115# (I scaled to 75#)
}
800m run
time: I forgot to write it down, but I *think* it was like 19:30 or so? or was it 17:30?

I added:

B. 100 burpee challenge - Day 17
15, 14, 13, 12, 11, 10, 9, 8, 8. Not for time

C. 3x10 GHD Situps

D. 3 hanging leg raises

2014-08-26 WOD

WARM
std warmup
10 pushups
10 air squats
2x200m run
15 wallball passes
15 behind the head wallball passes

MAIN
A. 3x5 Benchpress, moderate weight (up a bit from last week), 41x1 tempo
warm: 45x5, 85x5
main: 95x5, 105x5, 115x5

B. 12 min AMRAP
{
20 DU
10 pullups
5 HSPU
}
total: 6 rounds + 12 reps

I added:

C. 100 burpee challenge - Day 16
did sets of 13, 12 alternating. not for time

D. 2 Front Lever Negatives

E. 2x3 Front Lever Pulls

F. 3 Hanging L-sit (~10s each)

G. 3 HSHold (for balance)

2014-08-25 WOD

WARM
std warmup
200m run
tabata warmup, situps & pushups
{
20s situps, 10s rest
20s pushups, 10s rest
} 4 rounds, 13 situps/round (lowest), 12 pushups/round (lowest)
5 burpees
3 power cleans 115#

MAIN
A. 3x5 Frontsquat 41x1 tempo, moderate weight
warm: 45x5, 95x5
main: 105x5, 115x5, 125x5

B. 3 rounds, each for time, 4 min rest b/t
{
10 cal Airdyne
8 burpees
6 Power Cleans 115#
}
times: 1:02, 1:05, 1:13

I added:

C. 100 burpee challenge, day 15 (Halfway there!): Did 29 as part of the wod above + warmup, so did 71 to finish it out. Not for time.

D. 3 rounds
{
10 GHD situps
5 l-sit pullups
}

E. 3 HSHolds
~30s each

2014-08-24 Travel Workout

Still camping on Oregon coast. A little more distance today, a few less burpees.

A. 10.22km run. Not for time, but approx 1hr.

B. 100 burpee challenge - day 14. 10 sets of 10, not for time.

2014-08-23 Travel workout

Camping on the Oregon coast. Got a run in, and did today's and yesterday's burpees.

A. Run 8.07km. Roughly 45 min, plus 15 minutes or so for part B (done at half way point)

B. 100 burpee challenge - Day 13. 180 burpees. Did 9 sets of 20, moving along in the sand each set so I could keep count. 80 of these to make up for only doing 20 yesterday.

Neither part done for time.

2014-08-22 Travel workout

Told myself I was was going to take a rest day but still do 100 burpees. Plan was do do them through the day. Did 20 in the morning. Didn't do no more. Fail.

A. 100 burpee challenge - Day 12 - Only did 20

2014-08-21 WOD

Was supposed to be active recovery day, but decided to do a benchmark since I'll be travelling tomorrow and may just do something light then.

WARM
std warmup.
200m run
snatch practice

MAIN

A. Grace.
30 135# CJ's for time.
time: 5:15

34s PR. Was hoping to get sub-5, and probably could on a good day if well rested. Did it as a 5 min emom with 6 reps on the minute. Failed a couple reps in the last round which is why I didn't make sub-5.

B. 100 Burpee challenge - day 11
Didn't do them for time, and broke them up with C below

C. 3x10 GHD situps

2014-08-20 WOD

WARM
std warmup
10 air squats
400m run

MAIN
A. 3x5 benchpress ~50% of max, 41x1 tempo
warm: 45x5, 75x5
main: 105x5, 105x5, 105x5

B. 3 rounds for time:
{
30 DU
25 T2B
20 Push press 115 (I scaled to 75#)
15 cal Airdyne
10 burpees
5 C2B pullups
}

I added:

C. 100 burpee challenge - Day 10.
Since I did 30 in the metcon above, I just did another 70.

D. 3 Front Lever Pulls

E. 2 forearm handstands (~10s each)

F. 5 L-sit pullups. Couldn't manage a 2nd set

2014-08-19 WOD

WARM
std warmup
air squat drills
2 rounds
{
100m run
10 pushups
10 situps
}

MAIN

A. 3x5 Front Squat at 41x1 tempo
warm: 45, 95
main: 105, 115, 125

B. 3 sets, each for time, 5 min rest b/t
{
30 cal row
15 Power Cleans 115# (scaled back to 95# for 2nd & 3rd round)
7 HSPU (used abmat, but no kipping. First 2 sets unbroken. 3rd set I broke twice)
}
times: 3:10, 3:12, 3:25

I added:
C. 100 burpee challenge - Day 9
Just under 8 minutes

D. Front pulls (4) (I actually meant to do front level pulls, but learned afterward that there's a difference)

E. 2x5 L-sit pullups

2014-08-18 WOD

WARM
std warmup
400m medball run

MAIN
A. 10-12 minute skills work. 3 Rounds not for time
{
30 DU
10 pistols (getting these pretty consistently now, though I hold my toe)
12 T2B
2 MU (failed all attempts on the rings)
}

B. 5 rounds for time
{
400m run
6 deadlifts 225# (wod called for 5 @ 275# but I scaled it)
2 BarMU (wod called for 2-5 MU, I scaled to 2 barmu)
}
14:25

I added:

C. 100 burpee challenge - Day 8
8:50

D. 5x10 GHD Situps

E. 3 HSHold ~20s each (trying for balance)

2014-08-17 Travel workout

A. 5.2km run. 27:07. 5:14 pace

B. 100 burpee challenge - Day 7.
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1, not for time.

2014-08-16 Travel workout

Rented a cabin near Sisters this weekend. Did some hiking at such, but managed to squeeze a workout in to keep my burpee challenge going.

A. 10 Rounds for time: (includes burpee challenge day 6)
{
10 Burpees
8 situps
6 air squats
4 dips
2 HSPU (last 4 rounds just went to 20s handstand hold
}

time: 22:30

2014-08-15 WOD

WARM
std warmup
20 air squats
200m run

MAIN
A. 3x15 Back Squat - Heavy - starting set should be tough
warm: 5x45, 5x95, 5x135#
main: 15x155#, 15x165#, 12x165# (155# is 60% of max; 165 is ~65%)

B. 12 min EMOM
{
3 Power Clean ~70% of max. I did 135# (73% of max 185)
3 HSPU (wod called for 5, but I scaled to 3 and did them strict)
}

C. GHD supersets. 3 rounds of
{
15 GHD Situps (wod called for 10 but I added some)
12 GHD Back Extensions (wod called for 10 but I added a few)

}

I added:

D. 100 burpee challenge - Day 5 - 8:47

9 min emom, 11 burpees per round, with 12 on the first round.

E. 10 ab wheel rollouts (from knees)

2014-08-14 WOD

active recovery day

WARM
std warmup
400m run

MAIN
A. ~5k run (4.8km, 27min, 5:38 pace)

B. 100 burpee challenge - Day 4
This time I did the 7 min AMRAP with 6" jump from the 2012 Open. That year I did 65. My best since then has been 84. Today I did 84. Tied my PR, and could probably beat it if I pushed. I then rounded out the 100 in an addtional ~90 seconds, so 8 1/2 minutes or so.

C. 3x HS Holds, for balance

2014-08-13 WOD

Tough one of the girls today.

WARM
std warmup
400m run
2 rounds
{
5 pullups
5 KBS (35#)
}

MAIN
A. "Eva" - 5 rounds for time, 45 min time cap
{
800m run
30 KBS 70#
30 pullups
}
Time: 45:40(30s for last 5 pullups). PR, as first time Rx'ing

I added:

B. 100 burpee challenge - Day 3. Timer stopped partway through. Somewhere around 8:30

C. 3x HSHold for balance

2014-08-12 WOD

WARM
std warmup
10 wallball passes 14#
10 OH wallball passes 14#
200m run
25 leg raises
20 pushups
25 situps
20 pushups

MAIN
A. Skill work. 3 rounds, not for time
{
30 DUs (2 of 3 sets unbroken)
12 T2B
10 pistols
2-5 MU (first round I tried and failed 2 ring MU. Other rounds I did 2 BarMU)
}

B. 30 Squat Clean Thrusters for time. Rx = 135#/95#. 10 minute time cap.
I scaled to 115#.
Time: 8:05

I added:

C. 100 Burpee Challenge - Day 2
8:20

D. 3x30s HS Hold. Got a couple stretches of ~5 seconds freestanding

2014-08-11 WOD

WARM
std warmup
3 rounds
{
200m run
4 wall walks
}
press drills

MAIN
A. 3 rounds press complex, increasing weight. 3 OH Press, 3 push press, 3 push jerk
warm: 45x3x3, 75x3x3
main: 95x3x3, 105x3x3, 115 fail, 105x1+5+3

B. 3 rounds
- 12 GHD situps
- 12 GHD back extensions

I added:

C. 100 Burpee challenge - Day 1 (a few of us doing 100 burpees a day for 30 days)
7:47 (PR)

D. 3x5 L-sit pullups

2014-08-09 Bulldog Battle!

Just finished BCF's 1st Bulldog Battle event. Fun event just for BCF folk. 2 man or 2 woman teams throwing down in 4 events, with the top 3 going on to an all-or-nothing final. My partner Scott and I took fifth (out of 10 teams), so an OK performance that didn't get us on the podium or to the final WOD. That's ok because it was enough to do four!

Some details & thoughts below. Note, there was so much work done, and I didn't take notes, so it's possible I'm getting one of the movements wrong or out of order on the two chippers (wod 1, wod 3). I'll update if I spot any errors later.

WOD 1: Partners both do run and then divide rest of work as they wish. When one partner's working, other is holding the medball. Medball touches the ground, it's 3 burpees each.
8 min time cap:
400m run with parter
50 wallball
40 burpees
30 G2O 75# (CJ's)
40 Box Jumps
50 Deadlifts 165#
run counts as 1 rep. If you finish before time cap, cycle back to wallballs.

We made it to the deadlifts, but only got like 14 of them. That was good enough to earn us 2nd place, so pretty good. We traded off pretty evenly and just kept at it with sets of 10-15 each.

Floater WOD:
There was another wod that people had to go do in between the other ones. We did it ~20 min after Wod1.
100m sled push. Sled weight + 90lbs (total of 165#). Partner pushes 50m, turns around, and other partner pushes back the 50m.

We got 7th on this one, (31.2s) so could have done better. Turn-around was a bit sloppy and could have been practiced more. In general, should do more of these.

WOD 2:
Each partner rows 90s for calories. After second partner finishes, both partners have a total of 6min to establish a one rep max back squat.

My partner did awesome on the row (42cal?) and I got like 32 calories. He's normally a stronger rower than me but still. Not sure how this compared to others.

The back squats were weak for us compared to others. My partner PR'd at 235. I got 245, which is 15# shy of my PR, but all I could do today. There were dudes there doing like 400#. We got 8th in this workout. Not unhappy with our performance, just not our strong suit.

WOD 3:
Partners divide work below as they want. At "GO", barbell never hits the ground, or it's a 3 burpee penalty. We didn't incur any penalty.
10 min time cap
{
50 alternating barbell lunges 75#
50 burpees

50 front squats 75#

50 situps
50 Shoulder-2-Overhead 75# (pushjerk)
back to...
50 alternating lunges 75#

50 burpees (of which we only got a handful by the timecap)

} 

We split up the work evenly at first, then switching when we felt the need. Scott did more of the burpees than I did. I did all 50 of the situps unbroken. We got 4th place on this one. Went pretty well, not sure what I'd have done differently if doing it over again.

Overall a fun event, and pleased with how we did. Gotta work on back squats, and should do some sled work. Probably also a good idea to do more foam roll and other mobility work between wods.

2014-08-08 WOD

Competition tomorrow, so took it kind of easy for today.

WARM
std warmup
200m run

A. Mobility work
(foam roll, stretches, etc)

B. Skills work
- 2 BarMU
- 2 RingMU (failed both)
- 2x5 L-sit pullups
- 3 HS Holds (for balance)
- 1 front leve negative

C. 3k row with partner (3x500m each)

Might go for a swim later if I have time

2014-08-07 WOD

Active recovery day

WARM
std warmup
3 rounds
{
5 pushups
10 air squats
15 jumping jacks
}

MAIN

A. 15 min row
3150m

B. skill work
- 5 pullups
- 4 HSHold
- 2 BarMU
- 4 front lever negatives

2014-08-06 WOD

WARM
std warmup
400m run
clean drills

MAIN
A. 6 min EMOM
- 5 Squat Cleans 135# (I scaled to #115)

B. 20 min AMRAP
{
400m run
20 T2B
10 CJ 115#
}
4 rounds even

I added

C. 5 rounds
{
10 GHD situps
10 GHD back extensions
}

D. HS Holds
4x 30 seconds, shifting weight 80/20 to each side

E. Front Lever Negatives
3 of them

2014-08-05 WOD

WARM
std warmup
400m run
push press drills

MAIN

A. 3 rounds, not for time
{
12 T2B
10 pistols (5/leg)
30 DUs
2-5 MUs
}
I made 2 attempts at Ring MUs each round, and failed all of them. Just not working for me today. On the other hand, I got all the pistols without even warming up for them as I normally need to do.

B. Work to a heavy triple push press
45x3, 75x3, 95x3, 115x3, 125x3, 135x3, 145 failed

C. 2k row for time:
7:54.4. More than 10s longer than my PR :-(

D. 200m run

I added:

E. 3 rounds
{
45s HSHold
30s L-sit
}

F. 2 BarMU

G. 2x5 L-sit pullups

2014-08-04 WOD

WARM
std warmup
400m run
Front Squat (5x45, 5x95, 3x135)

Main

A. 3 rounds for time:

{

400m run

12 Front squats 185/115 (I did 135#) (~2 power cleans per round, as I broke the sets)

6 box jumps 30"

}

time: 11:11

B. 3x20 dips

I did weighted dips, 26#, and did 12, 10, 9 reps

D. I added:

5 rounds (not for time)

{

1 BarMU

10 GHD Situps

}

2014-08-03 Run & Park workout

Little workout to get back into things after a couple days camping

A. 5k run. 26:48. 5:21 pace

B. 5 rounds of
{
5 L-sit pullups
5 Toes-2-Bar
5 Dips
5 10 second L-sit holds
}

//in other news, Michelle Letendre's blog is pretty good. Added to the links at right.

2014-08-02 Travel workout

Short morning workout while at cub scout camp w my kid

A. 3km run (not timed, moderate pace)

B. 5x10 pushups