2014-12-31 WOD

Finally back from our travels and back at the box.

WARM
std warmup
OH Squat practice (45#)

MAIN

A. Death by OH Squat at half bodyweight
I scaled down slightly, doing 75 instead of 85.
1 rep 1st minute, 2 second minute... until fail.
I lasted 10 minutes, failed on the 11th, getting only 5 reps (so total 60 reps)

B. Death by C2B Pullups
I lasted 6 rounds (21 reps), then switched to regular pullups and got to 12 rounds

2014-12-29 Travel Workout

Finally visited a city with a Crossift gym! Had a chance to do a workout at CF Chiang Mai.

WARM

4 rounds
{
50 yard sled pull 200lbs
15 banded good mornings
}

2 minutes of deadbugs

MAIN
A. 7 min amrap
{
10 ball slams 35#
20 KBS 53#
30 due
}
Count: 3 rounds, 20 reps

2 min rest

B. Same as above, get the same rounds/reps, for time.
Time: 8:15

2014-12-28 Travel Workout

Currently in Chang Mai, Thailand. Realized today that there's a box here, but it's closed on Sunday. May try to go tomorrow morning before flying out. Today I improvised, doing a kind of "half Murph", and using the square beam over a parking garage as an improvised pullup bar.

"Half Murph"
1 mile run
10 rounds
{
15 air squats
10 pushups
5 pullups
}

2014-12-26 Travel Workout

Short run in Chang Mai after a few days not working out.

A. 5.5k run. not for time (roughly 30 min)

2014-12-23 Travel Workout

WARM
std warmup

MAIN
A. CJ's in sets of 5, increasing weight
5x45, 5x80, 5x100, 5x120, 5x145

B. 3 min of HS hold. Every time you break, 10 burpee over box
1 min, 10 burpees
30s, 10 burpees
30s, 10 burpees
30s, 10 burpees
30s hs hold

C. 2x5 OH Squat 45#

D. 3x10 (5/5) DB Snatch
2 sets at 44#, 1 set at 55#

E. 3x10 lat pulldowns 100#

2014-12-22 Travel Workout

Short workout today, as I just wasn't feeling it.

A. HS Holds 3x45s

B. 5 rounds
{
5 thrusters 100#
5 burpees
}

2014-12-21 Travel Workout

WARM
std warmup - need to do more mobility stuff next time, and every day

MAIN

A. Benchpress to a moderately heavy triple
warm: 45x10, 95x5
main: 135x5, 155x3

B. Deadlift: work to a heavy single, but nowhere near PR as I haven't DL'd in a month
warm: 105x10, 135x10
main: 165x5, 210x5, 255x3, 277x1, 300x1 (115kg+45lb bar)

C. Light OHSquat 3x3 (just with the bar 45#)

D. HSHolds
3x~45sec

2014-12-20 Travel Workout

A. 50 burpees

B. 50 back squats 105#

C. 50 pushups

D. 50 sit-ups

E. 50 DB Snatches 45# (25/side)

F. 50 back extensions 25# plate

Not all done for time, but took me about 45 min

2014-12-19 Travel Workout

WARM
std stretching
20 pushups
20 air squats
20 situps
Cleans and squats at 45#, 95#

MAIN

A. 10 min EMOM
{
1 Squat Clean 145# (~80%)
1 Front Squat 145#
}

B. 3x10 OH Press 45#

C. 3x10 Bulgarian Squats (45#)

D. 3x10 (5/side) Pistols

E. 3x10 DB Curls 35#

F. 3x10 lat pull-downs 95#

G.3x10 dips

2014-12-18-Travel Workout

A. 5k run, not for time, probably 30 min

2014-12-17 Travel Workout

Short run today, moderate pace... except for the part where I had to climb some rickety stairs/ladders up a cliffside and scurry past monkeys using the same equipment...

On the down side, the same foot injury that was plaguing me pre-half-marathon, but that didn't bother me during the event, is back. Grrr...

A. 5k run, approx. 30 min, some significant climbs at start and end.

B. ~2K kayak w kids on board (I'll call it rowing, even though its not)

2014-12-15 Travel workout

Little lighter workout today as we were pressed for time.

A. 1k row
time: 4:10

B. Back squat:
5x45, 5x95, 5x135, 3x185, 3x205

C. 5x5 strict pullups

D. 3x2 Front lever pulls

E. 3x5 DB Curl (35#)

F. 1k row
time: 4:15

2014-12-14 Travel Workout

Back at a hotel with a gym, I did a repeat of one that I did a couple weeks back in Vietnam, but with push jerks (95#) in place of HSPU

For time: 10,9,8,7,6,5,4,3,2,1 multiplied by
{
5 Air squats (50, 45, 40, 35...)
4 Situps (40, 36, 32, 28...)
3 Pushups (30, 27, 24, 21...)
2 DB Snatch 44# (20, 18, 16...)
1 Push Press 95# (10, 9, 8, ...)
}
Time: 49

2014-12-07 Angkor Wat Half-Marathon

I finished my first half-marathon, which I'd trained for, for about the past 3 months. I was a little worried, as I had a foot problem that slowed me a great deal for the past couple weeks, and then with this vacation I've totally slacked on both training and diet. As it turns out, I think I did ok.

I have to wait for the final chip time to come in (the event site is down), but I think it was about 1:52. My goal had been sub-2:00, and I had a stretch goal of 1:45. I came in right between those, and would have been faster if the crowd hadn't been so dense for the first few kilometers.

[Official stats: 1:54:39, pace of 5:29 min/km, placed 342 out of 1465 men. Made the top 25% which was my goal, but missed my stretch goal of 1:45 I'd have made top 10%, but that'll have to wait for another event]

2014-12-06 Angkor Wat Bike4Kids

Signed the family up for a 17k family-ride as part of the Angkor Wat Bike4Kids charity event. Fun ride, kids did great.

A. Bike 17k. Not for time.

2014-12-04 Travel Workout

Ugh. On top of a running injury, I'm TOTALLY slacking while travelling, working out only once every few days, not that hard, and then eating like crap.

Anyhow, hotel we're at today upgraded us to a penthouse suite with a spacious rooftop deck, so I managed to squeeze a workout in:

A. 10 Rounds (not for time)
{
5 Burpees
5 Pike pushup
10 dips (between two chairs, feet propped)
10 pushups
15 situps
15 air squats
}