2014-11-30 Travel Workout

Tried my foot out again after a few days off. First 3k was ok, then started to hurt slightly. couldn't pick up the pace though. Not good 1 week before a half-marathon.

A. 5.3km run, 28:53, pace 5:27

2014-11-29 Travel Workout

Have been totally slacking while on vacation, so figured I'd do *something* even if it was a quick few minutes before heading to dinner.

A. 5 rounds
{
10 burpees
10 pushups
10 air squats
}

2014-11-25 Travel Workout

Short run while in Hoi An, Vietnam. Foot still bugging me so I paced myself pretty slow.

A. Run 5.48km, time: 30:00 pace 5:28

2014-11-24 Travel Workout

WARM
std warmup (if a little short)

MAIN
A. 5x5 benchpress 155#

B. 10x5 strict pullups

C. 5x5 DB Thrusters 35#x2

D. 5x5 Dips

E. 5x5 60# curls (cause hey, why not)

F. 50 situps

2014-11-23 Run

Short run while travelling in Vietnam

5.23km - 27:42 - 5:16pace

2014-11-21 Travel Workout

Day 2 of SE Asia trip. Managed to hit the hotel gym and come up with this spicy number:

WARM
std warmup

MAIN

A. 10,9,8....1 MULTIPLIED by
{
5 Air squats (50, 45, 40...5) = 275 total                                                                                                                                                           
4 situps (40, 36, 32,... 4) = 220 total
3 pushups (30, 27, 24.... 3) = 165 total
2 DB Snatch 35# (20, 18, 16... 2) = 110 total
1 HS Pushup (10, 9, 8... 1) = 55 total
}
time = ~45 min

2014-11-18 WOD

Last day at the box until end of December. Got a really tough workout in.

WARM
std warmup
mobility work
200m run

MAIN
A. Back Squat conga line 8x2 heavy
warm: 5x45, 5x95, 3x135
main: 1x2x185 (then scaled), 9x2x155

B. Descending ladder 10, 9, 8.....1 of
{
HS Pushups (I did these all strict)
pullups
Deadlift #245 (I scaled to #225 after the first round
}
Time: 18:30

I added

C. 3x BarMU

D. Front Lever practice - held for 1 second. slightly sloppy but I'm calling this done against my yearly goal

E. Ring MU - 2 failed, 1 successful, but STRUGGLIN! No hope of stringing 3 together when they look at this. Well, have an opportunity to let my tweaked shoulder heal up and see how I do in late December.

2014-11-17 WOD

WARM
std warmup

MAIN
A. 3 rounds, not for time
- 2-3 20' rope climbs (I only did 1 per round at 15')
- 30 DU
- 12 T2B

B. Snatch drills w 45# bar

C. EMOM 10
{
1 Power Snatch 75#
1 OH Squat 75#
1 Hang Snatch 75#
}

D. mobility work

I added

E. MU work
many failed attempts. Discouraging after the progress last week.

2014-11-16 Sunday Run

Was supposed to do 20k today, but got a late start and had to cut it short to get back to drive one of the kids off to an activity. Pretty slow pace. Got to get that under 5.

A. Run 15.62, Time: 1:24:36, Pace: 5:25

2014-11-15 WOD

Saturday partner wod

WARM
std warmup
10 pushups
10 air squats
40 wallball passes

MAIN
As a 2 person team, complete the following for time. Only one person works at a time, other rests.
{
2000m row (2x500m each)
200 air squats (I did 120)
150 pushups (75ea)
100 wallball (5x10 each)
50 pullups (5x5 each)
100 KBS (5x10 each)
150 situps (~75 each)
200 DU (53+47 for my share)
2000m row (4x250m each)
}

Time: 44:14

I added:

B. Triple under practice - Got 1.

2014-11-14 WOD

Back at BCF

WARM
std warmup
3 rounds
{
8 KBS 36#
10 v-ups
}

MAIN
A. 10x3 back squat at ~75% ORM
warm: 5x45#, 5x95#, 3x135#
main: 3x185#, 10 times

B. Chipper. 20 min time cap
{
500m row
30 T2B
25 G2O (Push Jerk) 115#
20 Front Rack Lunge 115#
15 Box Jump Over 24"
10 C2B pullups
15 Box Jump Over 24"
20 Front Rack Lunge 115#

25 G2O (Push Jerk) 115#

30 T2B <-- I got 20 of these done by the time cap

500m row

}

I added;

C. MU work

3 BarMU

2 MU (both failed)

2014-11-13 Run

Just had time for a quick recovery run before heading to the airport for my flight.

3.9km, 17:40, 4:32 pace

2014-11-12 Travel Workout

Another travel workout at L'Usine Crossfit

WARM
3 rounds
{
200m row
10 pushups
10 KBS 53#
}

MAIN

A. Work to a ORM Deadlift
warm: 10x135#, 8x185#, 5*225, 3*275
main: 2x315, 1x335, 1x345, 1x365(PR!)

B. 4 rounds for time (18 min cap)
{
25 Pullups
50 Pushups
75 Air Squats
}
Completed exactly 3 rounds (75, 150, 225) at the time cap

I added:

C. MU practice
several failed reps. Too burnt out after the pullups

2014-11-11 TravelWorkout

Another travel workout at Usine Crossfit.

WARM
1 mile run (on way to gym)
500m row
2 rounds
{
10 pass thrus
15 OH squat (pvc)
10 pushup + inchworm
15 box jump 24"
}

MAIN

A. Work to a heavy OH Press in 20 min
warm: 45x10, 75x8, 95x5
main: 115x1, 125x1, 135x1 (PR), 140x1 (fail)

B. 10 min HS Holds
Held longest for 1 min, rest were shorter, practiced unweighting from wall

C. 5 rounds for time (was told had to be 1 weight for all three
{
9 Deadlifts 135# (I scaled to 95)
6 Hang Power Clean 135# (I scaled to 95)
3 OH Squat 135# (I scaled to 95)
}
 time: 6:51

I added:

D. MU work
5 BarMU
1 MU
2 MU unbroken (PR!) So close to getting a 3rd, which is a goal for the year.

2014-11-10 Travel Workout

In Montreal this week. Dropped by L'Usine Crossfit in Montreal.

WARM
1 mile run (from hotel)
5 min DU/TU work
- 100 DU Challenge - Hit 100 UB! (PR!)
Did maybe another 50 or so in sets while trying to hit a Triple-under, which I did (PR!)
12 pushups
200m run
10 Goblet squat (53#)
200m run
10 situps
200m run

MAIN
A. Work to a heavy back squat in 20 min
warm: 10x45, 8x95, 5x135, 3*185
main: 2*215, 1*235, 1*255, 1*265(PR)

B. For time: 9-7-5 of
{
MU (or BarMU or pullups to scale - I did BarMU)
Full Snatch 135# (or scale as needed - I did 75#)
}
time: 8:49

I added:
C. Ring MU practice
Just did 2. Quite easy after being limbered up from all the barmu's. Maybe I'm not warming them up enough most of the time?

2014-11-08 WOD

First time Rx'ing Nancy. Not a great time, but I'll take it.

WARM
std warmup
20 air squats
400m run
OH Squat practice

MAIN

A. Skill work. 3 rounds not for time:
{
12 T2B
10 Pistols
30 DU (I did 40 first round, then 30,30, to get my hundred)
2-5 MU (I did 2 MU attempts per round - all failed. Too sore from yesterday)
}

B. "Nancy" - 5 rounds for time of
{
400m Run
15 OH Squat 95#
}
time: 18:00 Rx

2014-11-07 WOD

WARM
std warmup
400m medball run
20 wallball passes

MAIN

A. EMOM 12
{
3 Thruster 115# (last two rounds, increased to 120#)
3 C2B pullups
}

B. AMRAP unbroken benchpress, 95#. 4min rest b/t
Round 1: 33
Round 2: 18

C. Immediately following the above, do max reps unbroken pushups
count: 6

I added

D. 100 DU challenge
68 (PR) + 32

E. HSHold
2 x 45s each

2014-11-06 WOD

active recovery day. Mainly did skillwork.

WARM
std warmup
200m run

MAIN

A. 10 min DU/TU work.

Got 3 sets of 35 in right away (for my 100 Challenge), then did sets of ~10 DU with a Triple Under attempt. Didn't get any, but I'm close.

B. MU work

Worked on mobility a while, then did some MU's. A bunch of failed reps and 2 good ones.

C. C/J practice (worked to a heavy single, but trying to catch low and do a full squat clean, at least at first.
warm: 5x45, 5x95, 5x135
main: 3x155, 2x165 (started to power clean at this point), 1x175, 2x155, 2x135

2014-11-05 WOD

WARM
std warmup
20 wallball passes
200m run
10 wallball 20#
5 Power Clean 95#

MAIN

A. "warrior wod" (from an online comp a bunch of the group are doing)
AMRAP 7 min, doubling number of reps each round
{
2 Power Cleans 135#
2 Box Jump Overs 24"
}
Got through 2,2,4,4,8,8,16,16, then 16 power cleans. total reps = 76

B. Max rep unbroken wallball 20#
39 (then 2 no reps and dropped it. Really should have pushed harder

I added:

C. 100 DU Challenge
8, 38, 22, 20, 22 = 110

D. 3x HSHolds
~30 sec each, shifting to 90/10 balance on each side

E. 3x Front Lever Negatives

2014-11-04 WOD

WARM
std warmup
10 partner over-unders
200m run

MAIN
A. 8 min EMOM
10 alternating barbell lunges 115# (5/leg - which I scaled to 4/leg for last 4 rounds)

200m run

B. Skill work. 3 rounds, not for time
{
10 Ring Dips
12 T2B
20 Pistols (only did 2 rounds of these)
40 DUs (only did 2 rounds of these)
}

C. 3 rounds, each for time, 3 min rest b/t
{
20 cal row
12 burpees over rower
7 KBS 70#
}
Times: 2:05, 2:15, 2:22

I added:

D. Snatch practice - work to a max, but ensuring dropping under bar
5x snatch balance w PVC
5x OH Squat 45#
warm: 3x45, 3x65, 2x75, 2x85
main: 1x95, 1x105 (power only), 1x105, 1x115(failed)

2014-11-03 WOD

WARM
std warmup
20 wallball passes
200m run
push jerk drills

MAIN
A. 5 min EMOM
5 x Push Jerk, 135#

B. 9 min AMRAP
{
6 Deadlift 115#
9 box jumps 24"
12 S2O (Push Jerks)
}
4 rounds + 18 reps

C. 2 attempts at max unbroken T2B, 3 min b/t
30 (PR), 21

I added

D. 100 DU Challenge
all small sets. Couldn't get more than ~15 reps at a time.

2014-11-02 Sunday Run

A. Ran 18.8km* - 1:31 - 4.50 min/km pace
 *suspect runkeeper may have miscalculated, same route last week was 18.5

2014-11-01 WOD

WARM
std warmup
200m run

MAIN

A. 6 rounds for time
{
11 Box Jump Overs 24"
3 Power Cleans 155# (I scaled from the Rx 185#)
14 Burpees
3 Bar MU (I scaled from the Rx 4 Ring MU)
30 DUs
15 Wallball 20#
}
Time: 32:35