2014-10-31 WOD

WARM
std warmup
deadlift practice

MAIN

A. Work to a heavy deadlift over 20 min
135x8, 185x5, 225x3
275x2,315x1,335x1,355x1(PR)

B. 2x15 GHD Situps

C. 6 min AMRAP
{
15 wallball 20#
7 burpees
}
total: 4 rounds + 12 reps

I added:

D. DU Challenge
12+51+18+9+30 = 120

E. HS Holds
3x~20-30s, for balance

F. Work to a 1RM snatch
warm: 45x5, 75x3
main: 95x2, 115x1, 125(fail), 120(fail)
pretty much diagnosed my problem - not getting under bar at all. easy as long as it's a weight I can muscle snatch, then I fail immediately afterward. Need to work on this.

G. 3x5 L-sit pullups

2014-10-30 EoY Goals check

Realized that I'v got 2 months left in the year, 1 month of which I'll be travelling, thought it might be good to check how I'm doing against Year end goals:

1. MU. This is the year.  <-- DONE
2. 135# Snatch.
3. Move from 3rd quartile in the Open to around 50-60% range, for men 40-44. <-- DONE
4. Participate in at least 2 events, one of them being a CF event. <-- DONE (Bridge-to-Brews, Open, Mid-Valley Melee, Bulldog Battle, and (upcoming) Ankhor Wat half-marathon)
5. 10' HS Walk
6. Break 7 minutes on Fran & Grace <--Grace DONE, Fran not so much yet
7. 325# Deadlift <-- DONE
8. Break 21 minutes for 5k run <-- DONE

Mid-year I added:
9. String together 3 ring muscle ups.
10. 200# CJ (might change this depending what cycle Mike puts us on)

and Stretch goals:
11. Back lever? or front?
12. Sub 10% body-fat. Maybe? I think I'm at about 12% now but will know for sure next week when they do the follow-up on the bod-pod.

So unattained goals from the above:

2. 135# Snatch. <-- possible, maybe if I work on form

5. 10' HS Walk <-- unlikely. I'm practicing but just cant get the balance for more than a few sec.
6. Break 7 minutes on Fran <-- Maybe? I'll have to try it and see

9. String together 3 ring muscle ups. <-- highly unlikely due to shoulders being a bit messed up.
10. 200# CJ <-- possible, need to work on form for the clean. 

11. Back lever? or front? <-- maybe. need to work on this.
12. Sub 10% body-fat. <-- need to start tracking all my intake again. starts today.

Challenge is that 2,6, 10 require a barbell, and means I have basically 3 weeks to nail them. Hmm...

2014-10-30 WOD

Active Recovery Day. Did a recovery run and added a couple things

WARM
std warmup (though I was late and missed most of it)
200m run

MAIN
A. Recovery run
4.83km, 22:58 4:45 min/km pace. My feet were just recovering from Sunday's run, so didn't push too hard on this.

B. 100 DU Challenge
38+8+12+42

C. Work to a 1RM CJ (Hadn't done heavy cleans for a while, so thought might be good to do)
warm: 45x5, 95x5,
main: 135x3, 155x1, 165x1, 175x1, 185 (fail x 3)

2014-10-29 WOD

WARM
std warmup
200m run

MAIN

A. Do the movements below 3 times. First round is as much as you can do in 6 min. Then rest 6 min. Then start again and do as much as possible in 8 min. Then rest 6 min. Then complete entire round for time:
{
600m row
50 DU
40 KBS 53#
30 T2B
20 OH Lunge w 45# plate
10 C2B Pullups
}
Round 1: Row + 50 DU + 40 KBS + 8 T2B
Round 2: Row + 50 DU + 40 KBS + 30 T2B + 6 OH Lunge
Round 3: 10:59

B. 100 DU Challenge
best set was 52.

2014-10-28 WOD

Not a great day. Seem to have regressed on a couple fronts, or maybe just an off day (not enough sleep, etc)

WARM
std warmup
20 wallball passes
15 OH wallball passes

MAIN

A. 3 rounds, not for time
{
2-3 rope climbs 15' (I did 1/round. burned my leg on one of them)
10m HS Walk (I did HS Holds)
3-5 MU (I did 2/round - failed them all)
50 DU (50, 32+18, 60)
}

B. Benchpress 1-1-1-1
warm: 45x5, 135x3
main: 165x1,175x1, 185x1, 195 (fail)

C. 3x12 bar dips, weighted if possible
26# weight; 12, 12, 8

I added:

D. 10 minute squat hold

2014-10-27 WOD

WARM
std warmup
20 air squats
snatch practice

MAIN

A. 1-1-1-1 Front Squat
warm: 45x5, 95x5, 135x3
main: 185x1, 215x1, 225x1(failed)
probably ramped too fast and was too sore from yesterday.

B. 21-15-9
{
Hang Power Snatch 95#
Box Jump 24"
}
time: 7:47

I added:

C. 100 DU Challenge
32+38+32

D. 3x10 GHD Situp

2014-10-26 Sunday run

Upped the distance as part of my half-marathon training. Pace was pretty good, considering (a) I wasn't pushing for speed at all, and (c) I had some cramping at about 13k that caused me to stop for a couple minutes.

Run: 18.53km, 1:35:00, 5:08 pace (about an 8 minute mile)

2014-10-25 WOD

Hero Wod today. Had to scale it and even then super tough.

WARM
std warmup
5 wallball
5 HSPU
5 PowerCleans 135#

MAIN
A. "Holleyman"
30 rounds for time
{
5 wallball 20#
3 HSPU (I did 3/round for 10 rounds, then 1/round)
1 Power Clean 225# (I did 155#)
}
time: 34 min

B. DU Challenge
60 (PR) + 42

2014-10-24 WOD

WARM
std warmup
200m run
deadlift drills

MAIN
A. Deadlift 3-2-1-1-1
Warm: 135x5, 225x5,
Main: 255x3, 275x2, 305x1, 315x1, 335x1 (PR!), 350x1(PR!

B. 10 min EMOM
{
3 cleans 155#
1 Push Jerk 155#
}

C. HS Walk practice
3x HS Hold
2x HS Walk with partner (several steps)

D. 100 DU Challenge
52, 8, 25, 18

2014-10-23 Travel workout

Recovery run while at a conference

A. Run 5.01 24.45 - pace of 4:56

2014-10-22 Travel workout

Tried to copy BCF wod as close as possible.

WARM
std warmup
30 DU

MAIN
A. 3 rounds, not for time
{
12 T2B
10 Pistols (5x2)
30 DUs
5 HSPU
}

B: Benchpress 3-2-1-1-1 starting at 80% and build
warm: 5x45, 5x135
main: 3x 165, 2x185, 1x195, 1x205PR

C. 50 burpees

D. 3x10 strict pullups

2014-10-21 WOD

WARM
std warmup
20 pushups
10 over-unders w partner

MAIN
A. Front Squat 3-2-1-1-1 (85%,90%,95%++)
warm 45x5, 135x5
main 185(82%)x3, 205(91%)x2, 225(100%)x1(almost didn't make it), 235(105%) fail
(should have gone 185,205, 215, then maybe 230 or 235)

B. 3x15 GHD situps

C. Tabata pushup
12,12,10,10,8,8,8,8

D. Tabata situps
13,12,11,11,11,11,11,11

I added:

E. 100 DU Challenge
38, 25, 8, 21, 8

2014-10-20 WOD

WARM
std warmup
3 rounds
{
10 wallball 14#
10 KBS 26#
}

MAIN

A. 2k row: 7:41.3 (-0:06 PR)

B. 3 rounds
{
3 power snatch
3 OH Squat
}
warm: 45
main: 75, 95, 105

I added:

C. DU Challenge
48+52

D. 3 HS Holds
practiced shifting left/right for about 30 sec

E. 2x5 L-sit pullups

2014-10-19 Sunday run

Pretty pleased w how my longer run went on Sunday:

16.38km - 1:17:02 - 4:42 min/km pace

Compare that with the previous week of 16km in 1:28; this week was a 1/2km more and 11 minutes faster.

split times:
5k: 22:57 - 1:30 over my PR
10k: 46:40 - 1:16 over my PR


Just need to get to where I can hold that pace for 21km, which is I think doable.

2014-10-17 WOD

WARM
std warmup
200m run

MAIN

A. "Crossfit warmup"
3 rounds
{
Samson Stretch w PVC - 30 seconds
15 OH Squat w PVC
15 GHD Situps
15 GHD Back Extensions
15 Pullups
15 Pushups
}

B. Deadlift 5-3-1, 5-3-1
warm: 5x135, 5x225
main: 5x245, 3x275, 1x295 - 5x265, 3x285, 1x305

C. 5 rounds
{
10 wallball 20#
3 Power Snatch 75# (Rx was 135)
}
time: 4:15

I added:

D. DU Challenge
100 DU, biggest UB set was 25

2014-10-16 WOD

WARM
std warmup
200m run

MAIN

A. Front Squat, heavier, 3-2-1, 3-2-1 increasing...
warm: 45x5, 95x5
main: 165x3, 175x2, 185x1 - 175x3, 185x2, 205x1

B: 3 x max reps C2B pullups, 2 min b/t
12, 12, 5 (last set was fatigued but also tried wider grip and it didn't work out)

C. 10-8-6-4-2 of
{
Thrusters 95#
Box Jumps 24"
}
time: 4:22

I added:

D. 100 DU Challenge
8+31+32+35

E. 3 rounds
{
1 BarMU
10 GHD Situps
1 Handstand hold (trying to get to 1 hand handstand - unweighted for 1 second or so)
}

2014-10-15 WOD

Wheee! Deck of Death is back!

WARM
std warmup
3 rounds
{
10 wall squats
10 KBS 35#
}
warmup for D.o.D
5 KBS 53#
5 Pushpress 75#
5 burpees
5 jumping squats

MAIN

A. Deck of Death: Deal out entire deck of cards. rep count = value (JQK = 10, Ace = 15)
{
Heart = KBS 53#
Diamond = Pushpress 75#
Club = burpees
Spade = jumping squats
Joker = 400m run
}
In the end, it's 99 reps of each movement.

B. 100 DU challenge.
couldn't manage more than 22 unbroken after doing A.

2014-10-14 WOD

WARM
std warmup
3 rounds: 5 pushups + 5 vups
200m run

MAIN

A. Bench press 5-3-1, 5-3-1, increasing,
warm: 5x45, 5x95
Main: 5x145, 3x155,1x165 - 1min rest - 5x155, 3x165, 1x185

B. 3x15-20 dips, weighted if possible:
15 @ 26#, 13@26#, 8@26#

C. "Annie": 50, 40, 30, 20, 10
{
DU
Situps
}
time: 6:10 (-0:45s)

2014-10-12 Sunday Run

Part of my Half-marathon training

A. 16.02Km, 1:28:35, 5:32 pace.
Under my target pace. I'm happy with that given how hard yesterday's workout was.

2014-10-11 WOD

WOW! Brutal WOD today!

WARM
std warmup
200m run
Clean practice 2x2
HSPU practice 2x2

MAIN

A. 25, 50, 75, or 100 rounds, your choice. Of:
{
1 HSPU
2 Squat Cleans 135#
3 burpees
}

I did the first 25 reps in 32:00, Rx.

I did rounds 25-50 by 64 min, but with Power Cleans instead of full squat cleans.

B. 100 DU Challenge
51 + 20 + 21 + 8

2014-10-10 WOD

WARM
std warmup
wallball passes
200m medball run

MAIN
A. 3x4 Deadlift @ 80%
warm: 5x135, 5x225
main: 4x275, 4x275, 4x275
(that's actually 85% and didn't feel bad at all)

B. Work to a heavy 5-rep Bear Complex
(Bear complex is Clean, Front Squat Thruster, Back Squat, OH Press)
5x45#, 5x95#, 5x115#, 1 rep (of 5 movements) at 135#

C. Skill work
- 3 MU attempts, all failed
- practice some butterfly pullups
- tried to do unbroken: 5 pullups + 3 C2B pullups + 1 BarMU (failed on the barMU)

D.100 DU Challenge
biggest set was only 32

2014-10-09 WOD

Active recovery day

WARM
std warmup
3 pullups
3 T2B
200m run

MAIN

A. 15 minute row
3090m

B. 100 DU challenge
25+2+10+52+8

C. 5 rounds
{
5 HSPU
10 GHD situps
}

D. 2x5 L-sit pullups

--
(added at lunch)
E. 5k run - 21:41 - 4:20 pace

2014-10-08 WOD

WARM
std warmup
200m run
3 rounds
{
10 wallball 14#
10 KBS 36#
}

MAIN
A. 4x400m sprint, 2min rest b/t
1:13 (PR!), 1:16, 1:19, 1:20

B. 21-15-9 of
{
KBS 53#
Ring Dips
T2B
}
time: 9:27

I added:

C. 100 DU Challenge
43-18-30-9

D. HS Holds
1 for 1 minute; 2 for 30s each but shifting left right 90/10%

2014-10-07 WOD

WARM
std warmup
400m run

MAIN
A. 3x4 Benchpress @ 80%
warm: 5x45, 5x95, 5x135
main: 4x165, 3x165, 3x165 (failed last rep both times, but is a little over 80%)

B. "Jackie"
{
1000m row
50 Thrusters 45#
30 pullups
}
time: 8:37. -0:47 PR!

C. 3 rounds, not for time
{
12 T2B
10 Pistols (5/side)
30 DUs
3-5 MUs (I just did 1 per round, failed 1 round)
}

2014-10-06 WOD

WARM
std warmup
20 air squats
200m run

MAIN
A. 3x4 Front Squat @ 75%
warm: 45x5, 135x5
main: 165x4, 175x4, 175x4

B. S2O complex
3 min amrap S2O (push jerks) @ 165# (I scaled to 135#)
24 reps
2 min rest
2 min amrap S2O (push jerks) @ 135# (I scaled to 115#)
20 reps
2 min rest
3 min amrap S2O (push jerks) @ 115# (I scaled to 95#)
22 reps

C. 3 rounds
{
200m run
50 DUs (2nd set unbroken)
}

I added:

D. 3x10 GHD Situps

2014-10-04 WOD

WARM
std warmup
3 rounds
{
10 jumping jacks
5 pushups / pullups / v-ups (round 1,2,3)
}
200m run

MAIN
A. 3 rounds for time
{
200m run
10 pullups
10 S2O (2 cleans, 5 pushjerks), 135#
}
time: 7:47

B. 4 x 100m sled push
4x45# + sled (180+150? = ~330), 4 min rest b/t

I added:

C. 100 DU challenge
10+5+20+7+42+6

2014-10-02 WOD

Makeup for wednesday

WARM
std warmup
50 DU
10 air squats

MAIN

Each round is 6min AMRAP, with 4 min rest before next round:

A. 6 min AMRAP
{
30 DUs

15 OH Squat 75#

}
4 min rest
3 full rounds

B. 6 min AMRAP
{
30 KBS 53#
15 Box Jumps 24"
}
4 min rest

2+20

C. 6 min AMRAP

{
10 CJ 115#
3/5 MUs (I did 1 MU, 2 BarMU)
}
4 min rest

2+2

I added:

D. 3x 30s HSHold

E. 3x10 GHD situps

F 3x4 L-sit pullups

--

(later)

G. 6k run, 31:27, 5:14 pace

2014-10-01 Travel workout

A. Run 4.17 KM, 22:19, 5:21 pace

B. 5 Rounds for time
{
10 pushups
10 situps
10 DB Snatches 50# (5 per side)
}