Monday, September 29, 2014

2014-09-29 WOD

had to cut it a little short today to drive up to Seattle in time for a meeting.

WARM
std warmup
200m run
10 Air Squats

MAIN

A. 3x5 Front Squat
warm: 45x5, 95x5
main: 145x5, 155x5, 165x5

B. 10 min EMOM - 4-6 strict pullups
I did 5, last 2 minutes had to kip last 2 reps

C. (I added, while others resting) - 100 DU challenge
100 DUs (small sets - very uncoordinated this morning)

D. 3x30s burpees, 2 1/2 min rest b/t
I only did first set: 16 burpees

Sunday, September 28, 2014

2014-09-28 Sunday Run

Half-marathon training continues...

A. 14km, 1:15:46, 5:20 pace

Going a little longer on Sundays now. Felt good. No pain.

Saturday, September 27, 2014

2014-09-27 WOD

WARM
std warmup
200m run
snatch drills
thruster drills
2 rounds
{
3 burpees
3 power snatch 75#
3 box jumps 24"
3 thruster 75#
3 C2B pullups
}

MAIN

A. "Hope". 3 rounds, 1 minute per movement, count reps, 5 movements, then 1 min rest. (same format as Fight Gone Bad.
{
1 minute burpees
1 minute power snatch 75#
1 minute box jumps 24"
1 minute thruster 75#
1 minute C2B pullups
1 min rest
}
reps: 
15, 12, 15, 12, 12 = 66
14, 10, 14, 12, 12 = 62
13, 10, 10, 12, 13 = 58
total score: 186

200m run

B. 100 DU challenge
54, 30, 10, 4, 2

Friday, September 26, 2014

2014-09-26 WOD

WARM
std warmup
3 rounds
{
5 pushups
10 jumping jacks
100m run
}

MAIN

A. 3x5 Deadlift @ 70-75%
warm: 5x45, 5x135
main: 5x225, 5x245, 5x245

B. EMOM 6
4x95 OH Press

C. 12 min timecap, scale to fit in timecap
{
50 HRPU
40 V-ups
30 Front Squat 135#
20 C2B Pullups
10 G2O (CJ) 135#
}
I wasn't sure I'd finish in the time cap, so I cut the reps in half and then went back and did more sets.
Finished in 11:18 Rx, but as follows {25,20,15,10,5}{10,8,6,4,2}{10,8,6,4,2}{5,4,3,2,1}

I added:

D. 100DU Challenge
22+29+15+10+10+6+4+4

E. 2 Mile run w 20# vest: 15:15

F. 3x HSHOlds - about 45s each, trying to balance off wall, shifting balance left/right, etc

Thursday, September 25, 2014

2014-09-25 WOD

Active recovery day

WARM
std warmup
agility drills


MAIN

A. 5k run. Conversational pace. 5.0km, 25.16, 5:03 pace

B. 3x12 GHD situps

C. Work to a ORM weighted dip
53, 70, 96 (70+26), 106 (2x53), 106 is a PR

Wednesday, September 24, 2014

2014-09-24 WOD

WARM
std warmup
200m run

MAIN

6 minutes for each movement/couplet. Either finish the work and rest remainder of time, or time cap at 6 min and move on to next part:

A. 0-6 min
- Row 1000m
-15 burpees over rower
(I finished in about 5:30)

B. 6-12 min
- 60 KBS 53#
- 100 DUs
(I just barely finished this one, with like 5s to spare)

C. 12-18 min
20-15-10
{
medball clean 20#
deadlift 185#
}
(I got through the 20's and 15s, but never got back to the set of 10s)

D. 18-24 min
- 800m run
- 40 T2B
(I got the run done, and 32 of the T2B)

I added:

E. Ladder of 1-2-3-4
{
BarMU
HSPU
}

F. 2x5 L-sit pullups

Tuesday, September 23, 2014

2014-09-23 WOD

Good workout today. Revisited one of the 2013 Open workouts and got to see great improvement. More than that, I came in with a plan for that part of the workout and executed to it, which shows I'm getting to know my capabilities well (I think).

WARM
std warmup
200m run
10 wallball passes
10 mdeball bounce pass

MAIN

A. 4x25 Situps, rest ~equal time as working time
Got through all 4 pretty quickly, but didn't time it.

B. 3x6 benchpress, slightly heavier than last week
warm: 5x45, 5x95
main: 6x145#, 6x145#, 3x145#+3x115#

C. Open 13.3 - 12 min AMRAP
{
150 Wallball 20#
90 DU
30 MU
}
Count = 241 reps. I got through the wallball doing sets of 6 w 5 second rest. That took 9:15 which was a 10second PR for Karen. Got through the DUs in ~2 min, leaving me about 40 seconds for MUs. I did one, which was my goal, and could have tried for a second, but didn't want to tweak my shoulder further.

241 was a huge improvement over my 2012 attempt and my two 2013 attempts, as shown below (against the 2013 data). The two graphs below are vs NW men 40-44 (left. where I'd have ranked 55th of 398 - 14th percentile, or NW men overall (right. where I'd have ranked  954 of 3188 - 30th percentile. I didn't have masters 45-49 data graphed (I was only 44 in 2013) but against those scores, I'd have ranked 18th of 194 in the NW which around 9%. It's meaningless as the whole field has improved, but it's fun to see the progress.

I added:

D. 3 Tuck Front Lever

[plan is to run at lunch, so will add more then]

Monday, September 22, 2014

2014-09-22 WOD

WARM
std warmup
400m run

MAIN
A. 3x6 Front Squat, heavier than last week
warm: 5x45, 5x95
main: 135x6, 145x6, 155x6

B. 3x12 dips - weighted if possible
12 @ 26#, 12 @ 26#, 7+3+2 @26#

C. AMRAP 8
{
5 box jumps 24"
7 KBS 70#
9 T2B
}
6 reps + 16 (5+7+4)

I added:

D. 100 DU Challenge - 100 DU's/day until I get 100 ub
21+23+39+13+3

E. HSHolds
2 @~45s, shifting weight side to side, etc

Sunday, September 21, 2014

2014-09-21 Run

Adding a little distance this morning:

A. Run 12.03 KM, 1:11:21 time. pace of 5:56

Friday, September 19, 2014

2014-09-19 WOD

WARM
std warmup
tabata KBS 26# (count = 12)
200m run

MAIN
A. Deadlift 3x8 @65%
warm: 5x135, 5x185
main: 3x8 @ 215% (66%)

B. 2x12 GHD situps

C. 3x30s Airdyne sprints, 3.5 min rest b/t

I added:

D. 2x 1mile run w 20# vest
about 7:45 each

E. 2x Tuck Front Lever

F. 3 BarMU (UB)

Thursday, September 18, 2014

2014-09-18 WOD

Active recovery day

WARM
std warmup

MAIN
A. 5k recovery run
4.51km, 23:13, 5:16 pace (had to slow significantly for part of it, a curving path through some woods in the dark)

B. 3 rounds:
{
HSHold (1 min, 30sec, 30 sec)
5 L-sit pullups
}

Wednesday, September 17, 2014

2014-09-17 WOD

WARM
std warmup
400m run
10 wallball passes
10 medball toss
pushpress & pushjerk drills

MAIN

A. 6 min EMOM
3 push jerks 115#

B. Chipper. 24 min time cap. Scale as needed to fit within time cap. (I was overly agressive and should have scaled, as I only got 2/3 of the way through the work by the time cap)
{
1000m row
90 DU
80 wallball 20#
70 pullups
60 KBS 53#
50 T2B <-- I got 25 of these done
40 Goblet squats 53#
30 HSPU
20 box jumps 24"
10 MU (or barmu)
}
I got the row + 325 of the 450 reps done.

I added
5 rounds
{
HSPU 10 on 1st round, then 8, 6, 4, 2
10 GHD situps each round
}

Tuesday, September 16, 2014

2015-09-16 WOD + Run + Bike ride

Riding to work while car is in the shop, plus running for half-marathon training + WOD.

WARM
std warmup
tabata DUs
200m run
15 air squats (on wall)

MAIN
A. Benchpress 3x8 @65%
warm: 45x5, 95x5
main: 135x8, 135x8, 135x6 (failed 7th rep)

B. 6x 400m sprints
times: 1:15, 1:21, 1:22, 1:32, 1:22, 1:21
1:15 for a 400 is a PR for me.

C. 3x12 dips (I did weighted dips w 26# KB)
12, 12, 6+3+3

I added:

D. 2x Tuck Front Lever w 5 sec hold

E. 2x HSHold w shifting weight left/right 90/10

F. 6.5 KM bike ride (home to gym)

G. 7km bike ride (gym to work)

H. 4.9k run over lunch, 24:50, 5:03 pace

I. 10KM bike ride (work to meet-up with family)

Monday, September 15, 2014

2014-09-15 WOD + Bike

Car's in the shop, so a little bike riding on top of today's WOD

WARM
std warmup
200m run
20 wall-facing air squats

MAIN

A. 3x8 Front Squat @ 65%
warm: 5x45, 5x95
main: 8x125, 8x135, 8x145

B. 3 rounds for time, 8 min cap (4-5 reps of each to warm up)
{
15 Box Jumps 24"
12 Power Clean 115#
9 Push Jerk 115#
}
I got 2 rounds plus 21 reps before the time cap

C. 5 min AMRAP strict pullups
39

I added:

D. Tuck Front Lever x 2

E. 6.5Km bike ride. Home to gym. (actually before all the above). ~ 20 min

F. 7km bike ride. Gym to work

G. 13.5 km bike ride. Work to home.

Sunday, September 14, 2014

2014-09-14 Run

Sunday long run as part of half-marathon training plan

A. 11.97km, 1:01:21, 5:06 pace

Saturday, September 13, 2014

2014-09-13 WOD

Partner WOD today, and it was my partner's birthday, so he did the workout with a 20lb vest on. I carried a few more of the reps than he did on a couple of the movements, but not on others.

WARM
std warmup
tabata DU's (~15 per round)
400m run

MAIN

A. With partner, do the work below, dividing the reps. One partner works while other partner holds kettlebell. KB must never touch the ground. All runs done together, trade off kettlebell as needed

400m run w 53# KB
200 Air Squats (I did 120)
200m run w KB
100 Pushups (I did 120)
200m run w KB
50 C2B Pullups (I did 50)
200m run w KB
25 Burpee box jump
400m run w KB

time: 22:00

I added:

B. 3x10 GHD Situps

C. 3 HS Holds (for balance

D. 3x TuckFrontLever

Friday, September 12, 2014

2014-09-12 WOD

WARM
std warmup
200m run
10 partner over-unders

MAIN
A. 3x5 Deadlift, 41x1 tempo
warm: 5x135
main 5x205, 5x225, 5x225

B. 4 rounds, each for time, 4 min rest b/t
{
15 cal row
2 CJ at 185 (I scaled to 155#)
4 MU (I did BarMU)
8 wallball 30#
}
Times: 2:41, 2:51, 2:53, 2:57
at least one failed rep each round. First 2 rounds, I failed a Clean. Last 2 rounds I failed an MU.

I added:

C: Weighted Run
2 miles w 20# vest, as part of half-marathon training. Forgot to time it, but was approx 20 min

Thursday, September 11, 2014

Half-Marathon training plan

I signed up for my first half-marathon, the Angkor Wat International Half-Marathon in Cambodia in December. It lined up with a trip we are taking there and should be a fun location (view-wise) while also difficult (heat-, humidity-wise).

From what I've read, the race is on a super-flat course, on a mix of packed dirt and pavement, in a hot and humid environment. The winning time was 1:16 (!), and the top 10% finished in under 1:44, top 25% in under 1:52, top 50% in under 2:03. I'd like to be able to place in the top quartile, but have no idea how I'll do with the heat & humidity.

I read a few articles on the web about training for such a thing, and cobbled together the following 14-week plan, which I started about 12 days ago:

Each week consists of 4 running days. Two 5k's at 80%-ish pace. One long run, starting at 10k at week two and going up over time before tapering at T-2wks. Fridays will consist of a mix of mixed sprints, running with weight vest, hill runs, etc. I'm doing this on top of my Crossfit training, with the long run falling on my day off, and one of the 5ks counting as my active recovery that we normally do on Thursdays.

This is what the plan looks like:


* The Thursday Crossfit is an active recovery day, so it's basically that 5k run plus some skills work
** CF-Trvl means my own crossfit-like workout while travelling. Body-weight stuff or hotel gym.

Anyhow, that's the plan. If anyone reads this and has feedback, I'd love to hear it.

2014-09-11 WOD

Was going to just do 5k run 'active recovery' as part of my half-marathon training, but Mike posted 9-11 WoD, and since it included a 4k row or run, I just added 1k to it.

WARM
std warmup
200m run

MAIN

2001 m run

11 reps of each of the following 9 movements:
{
36" Box Jumps
Thrusters 125# (wow, those were heavy. Sets of 3,3,3,2)
Burpee C2B Pullups
Power Cleans (#175 was Rx, I varied the weight: 155, 165, 175, 175, 165 x 7)
HSPU (set of 6, set of 5)
KBS 70# (ub)
T2B (ub)
Deadlifts 170# (I did 175, and did them in sets of 7,4)
Push Jerk 110# (I did 115#, and did them in sets of 6,5)
}

2001m run (I added an 800 and a 200, making it 3k

Time was approx 45 min total

Wednesday, September 10, 2014

2014-09-10 WOD

WARM
std warmup
200m walk w 25# plate overhead
5 burpee box jumps
5 deadlifts
5 pushups
5 T2B

MAIN
A. 5 min AMRAP - Burpee box jumps 24"
I did 45 reps (and am counting these again my 100 for today)

6 min rest

B. 6 min AMRAP
{
7 T2B
14 AirSquats
}
total: 7 rounds, 10 reps (7+3)

6 min rest

C. 4 min AMRAP
{
5 Deadlift 185#
5 HRPushup
}
7 rounds, 2 reps

I added:

D. 100 burpee challenge - DAY 30! (45 from A above, plus 55)
5*11 AND 30 DAYS IS NOW DONE!

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

F. 3 * TuckFrontLever Hold

G. 1 * TuckBackLever Hold (very sloppy, just trying it on for size)

Tuesday, September 9, 2014

2014-09-09 WOD

WARM
std warmup (which I was late for and missed most of)
400m run

MAIN
A. 3x5 Benchpress, 41x1 tempo, slightly heavier than last week
warm: 10x45#, 5x95#
main: 5x115#, 5x125#, 5x135# (needed help on last rep)

B. Metcon:

- 800m run
- 3 rounds:
{
30 DU
20 KBS 53#
10 Goblet Lunge 53# (5/side)
}
- 800m run

time: 12:58

I added:

C. 100 Burpee challenge - day 29!
4x11, 1x12, 4x11

D. 4xHSHold
practiced balancing off wall, also shifting hand to hand

E. 3x5 L-sit pullups

F. 1 BarMU

[update. Added run I did later]

G. Run 4.97k, 26:24, 5:19 pace

Monday, September 8, 2014

2014-09-08 WOD

WARM
std warmup
2 rounds
{
200m run
5 pullups
10 pushups
15 air squats
}

MAIN
A. Tabata Air Squats
8 rounds of 15 air squats in 20s, 10s rest

B. 3x5 Front Squat, 41x1 tempo, slightly heavier than last week
warm: 95#
main: 5x115#, 5x125#, 5x135#

C. Build to a heavy power clean in 10 minutes
2x95, 2x115, 2x135, 2x145, 1x155, 1x165, 0x175 (fail)

D. 10 min EMOM
3 Power Clean 70% (I did 135#)

I added:

E. 100 Burpee challenge - day 28
100 burpees unbroken: 6:58

F. 3x HSHold
~30s each, working on balance

G. 3x10 GHD Situp

H. 2x Front Lever Negative

I. 2x  Tuck Front Lever
Never tried these before, so a little sloppy, but something to work on

Sunday, September 7, 2014

2014-09-07 Run + burpees

A. Half-marathon training, week 2, day 1.
10k run - 45:24 - pace: 4:32 min/km
1:33 PR, and I definitely wasn't pushing more than 80-90%.

B. 100 Burpee challenge - day 27
9 sets of 11, plus 1. Not for time

Saturday, September 6, 2014

2014-09-06 WOD

WARM
std warmup
good mornings w band
tabata single-unders

MAIN
In each of these 10 minute times, complete the work, for time, then rest remainder of 10 minutes

A. 1 mile run
time: 5:45 (0:48s PR! And I think I could have gone quite a bit harder. I didn't want to gas myself for all of the below)

rest 4:15

B. 4 rounds for time:
{
10 Push press 115#
10 T2B
10 Box Jump 24"
}
time: 7:18

rest 2: 42

C. 1500m row
time: 6:35

rest 3:25

D. 25-15-5 of
{
Burpee box jumps 24"
KBS 70#
}
time: 9:25

I added

E. 100 Burpee challenge - Day 26
I did 45 burpee box jumps as part of D above, so to round it out, I did:
5 x 11 burpees

Friday, September 5, 2014

2014-09-05 Travel workout

Didn't have a lot of time today, so just did a couple things:

1. 100 Burpee challenge - day 25
10 sets of ten, with breaks in between, as I was on a conference call and had to chime in now and again.

2. Half-mar training W1D5 - 2.62 km run
short run, alternating between sprints and slow pace

Thursday, September 4, 2014

2014-09-04 Travel workout

Tried my best to emulate Wed workout, but hotel gym had limited options.

A. 3 rounds, moving fast but not timed
{
5 Dumbell OHSquat (2x15#)
5 Squat Clean Thruster (2x25#)
5 Dragon Flag Negatives
5 DB Snatch per side (1x50#)
}

B. 100 Burpee challenge - day 24
5x12, 1x13, 1x25

C. 5k run (little short of that due to misplanning route, but pretty serious hill made up the delta)
4.49km, 28:54, 6:26 pace. ~400ft climb in the middle of it

2014-09-04 Rest day

Took a rest day due to travel. Will use thurs to make up. Still got my burpees done though:

A. 100 burpee challenge - day 24
9x11+1

Tuesday, September 2, 2014

2014-09-02 WOD

WARM
std warmup
400m medball run
10 air squats
10 pushups

MAIN
A. 3x5 Front Squat 41x1 tempo, add weight from last week
warm: 95x5
main: 105x5, 115x5, 125x5

B. 3x5 Benchpress 41x1 tempo, add weight from last week
warm: 45x5, 95x5
main: 105x5, 115x5, 115x5

C. 10,9,8,7,6,5,4,3,2,1
{
Pullups (I did half of first 3 sets strict, then remainder kipping)
Dips
}

I added

D: 100 Burpee challenge - day 23
9 minute emom of 11 reps

E. 3x10 GHD Situps

Later, I added a run. I've kicked off a 12 week program to prep for the Angkor Wat Half-Marathon that I'm running in December. Will post about it in more detail later. In the meantime:

F. 5k run - 27:07 - pace of 5:26



Monday, September 1, 2014

2014-09-01 Travel workout

Quick workout before driving back from Victoria.

A. 100 Burpee challenge. Day 22.
13,12, four times.

B. 4.3 k run.  25 min