2014-01-31 WOD

WARM
std warmup
2 rounds
{
10 situps
10 pushups
10 kbs 53#
}

MAIN
A. 4 rounds for time of
{
50 DU
40 situps
30 pushups
20 kbs 70/53 (I did 53#)
400m run
}
Time: 27:18

I added
B. 4 BarMU attempts (all FAILED! but close!)

C. 3 HSHolds for balance

2014-01-30 WOD

active recovery day

WARM
std warmup
3 rounds
{
200m run
10 kbs 35#
10 wallball slam 14#
}

Main
all at moderate pace
{
3:00 row (~600m)
2 min DUs
3:00 row (~600m)
2 min HSPU (Set of 4, set of 3, set of 2, all strict)

3:00 row (~600m)
2 min T2B (I did 4 sets of 5)

3:00 row (~600m)
2 min Pistols (I did them off box)

3:00 row (~600m)
2 min Bar MU/C2B pullups 

}

So damn close on the Bar MU today!

2014-01-29 WOD

WARM
std warmup
medball clean drills
400m run

MAIN
A. Deadlift 1x5 @ 70%, 1x5 @ 80%, 3x2 @ 90%
warm: 135x5
main: 225x5, 255x5, 275x3, 275x3, 295x3

B. Benchpress 1x5 @ 70%, 1x5 @ 80%, 3x2 @ 90%
warm: 95x5
main: 135x5, 155x5, 175x2, 175x2, 175x2

C. 3x10 pullup, strict if possible
1st set strict
2nd set, broke in sets of 6,4 strict
3rd set, 5 strict, 5 kipping

D. 3x10 Pushup at 31X1 tempo
had to break on 3rd set

E. 100 situps for time, feet anchored
time 2:45

2014-01-28 WOD

WARM
std warmup
400m run
10 partner over-unders

MAIN
3 rounds for time, 30 min time cap
(counts are for 1st/2nd/3rd round. Counts reduced from 30 to 20 partway through because everyone taking too long)
{
30/30/20 cal row
30/30/20 wallball 20#
30/30/20 pushups
30/20/20 box jumps 24"
30/20/20 v-ups

30/20/20 KBS 53#
30/20/20** pullups

}

I finished everything but the last set of pullups within the 30 min, so finished that last 20 pullups by 32min

2014-01-27 WOD

WARM
std warmup
5 rounds
{
5 KBS (36#)
5 air squats
}

MAIN
A. Front Squat
5x45, 5x95 warm
1x3 @ 70% - 145
1x3 @ 80% - 165

3x2 @ 90-95% - 185

B. OH Press
1x3 @ 70% - 85
1x3 @ 80% - 95

3x2 @ 90-95% - 115 first set, then 105 sets 2,3

C. 400m run for time x 3

1:18

1:22

1:27 (after crashing into a guy coming the other way)

2014-01-26 Burpee craziness

Saturday I slept through my alarm and missed the WOD at BCF. It was my only time slot free for the day, so I had to make up for it Sunday. Thought I'd both punish myself for sleeping in, as well as see if I could further the burpee number I'd done from a week back.

A. 500 burpees for time: (splits)
(150 at 14:35)
(300 at 30:30) <-- a minute better than last time, plus I was pacing myself better
(450 at 48:50)
500 at 54:21

2014-01-24 WOD

WARM
std warmup
15 wallball 14#

MAIN
A. 10 min AMRAP of
{
6 Deadlift 115#
9 shoulder to overhead (pushpress, pushjerk) 115#
12 box jumps 24"
}
5 rounds, 22 reps

B. Back Squat 2x20 AHAP
I did 135#

I added

C. 3x10 GHD situps
(to parallel)

D. 3x2 MU Negatives

2014-01-23 WOD

active recovery day

WARM
std warmup
400m medball run

MAIN
A. Row 5k, break every 1000 meters and do 2min DUs or SUs
I did mostly SUs since I'm going easy on that tweaked calf, with a few DUs in the last 30s of each round

B. Mobility work

I added

C. MU practic (swings on rings, some pullups)

D. HS Holds for balance (3 of them)

2014-01-22 WOD

WARM
std warmup
400m run

MAIN
A. Deadlift 1x5 at 60%, 1x5 @ 70%, 3x3 @ 90-95%, 1 min rest b/t
warm: 1x5 @ 135#
set: 1x5 @ 185#, 1x5 @ 225, 3x3 @ 285

B. Benchpress 1x5 at 60%, 1x5 @ 70%, 3x3 @ 90-95%, 1 min rest b/t
warm: 5x45, 5x95
Set: 1x5 @ 115#, 1x5 @ 135, 3x3 @ 165#

C. 2 x 2min airdyne for cals, 5 min rest b/t
37, 50

I added:

D. 3x2 MU Negatives

2014-01-21 WOD

WARM
std warmup
3 rounds
{
5 pullups (I did them strict)
10 air squats
}

MAIN
A. 3-6-9-12-15 of
{
100# Thrusters
C2B pullups
}
8 min cap

I got the 12s done, and 12 thrusters, so 72 reps.

[This was very similar to 12.5 from the 2012 Open, only with an 8 minute cap vs 12.5's 7 min timecap. When I did 12.5, I got 24 on my first attempt, and 35 on my second attempt. Today at the 7 minute mark I had about 60 reps plus a thruster or two. Good improvement!]

8 min rest

B. Work to a heavy clean
#95, 135#, 155#, failed at 165#

I added

C. 3x10 GHD situps (to parallel)

D. 4xHSHold

2014-01-20 WOD

WARM
std warmup
15 wallball 16#
15 wallball passes

MAIN
A. 6x5 Front Squat @ 85%
warm: 5x45, 5x95, 5x125, 5x145
set: 6x5x165

B.  6x5 OH Press @ 85%
warm: 5x45, 5x75
set: 5x5x95

C. 30 second sprint row for distance x 4, 2 min rest b/t
158, 161, 160, 160 meters

I added:

D. 3x2 MU Negatives
Raised rings slightly

E. HSHolds for balance
3 HS Holds

2014-01-18 Burpee WOD!

Box was closed today for a weightlifting seminar, so myself and another BCF guy met at the Intel gym to try this SMMV:

30 minute AMRAP: Burpees
287.

(31:30 total time for 300 burpees)

For reference, the other guy got 343 in 30 minutes(!)

2014-01-17 WOD

WARM
std warmup
3 HSHolds

MAIN

A. 6min EMOM, 3 pushpress at ~80% max
6 x 3 at 115#

B. Tabata airsquats
8 x 13

followed immediately by

C. Tabata situps
8 x 11

D. 3 rounds for time
{
400m run (I did 2 min airdyne)
30 wallball (go heavy) - I did 25#, 30 reps first round, 20 reps rounds 2,3
}
time 11:10

I added:

E. MU Progression
3x2 MUNegatives

2014-01-16 WOD

Make-up for Wed (was travelling)

WARM
std warmup
20 wallball passes

MAIN
A. Deadlift 6x5 @ 80%
warmed up with 5x75, 5x135 then
5x225, 5x255, 5x255, 5x225, 5x225, 5x225 (scaled back down cause back was feeling tweaky)

B. Benchpress 6x5 @ 80%
warmed up with 5x45, 5x95, 5x125 then
5x155, 5x155, 5x135, 5x135, 5x135, 5x135 (scaled back down cause back was failing)

C. 50 burpees to plate for time
3:20

D. 400m walk w OH Plate (45#)
lots of rest pauses

I added

E. HS holds x 3

2014-01-14 WOD

Some kind of injury to my calf (strain? tear?), so I had to sub a couple things here but still managed to get the WOD done. Rest day tomorrow as I'm travelling with work.

For time:

Buy-in of
800m run (I did 3 min airdyne at 80%)
50 situps

Then 3 rounds of
{
30 DUs (I did step-ups)
20 wallball (heavier than usual) - I did 25#
10 C2B pullups
}

Then cash-out with
1000m row
30 HRPU

Time 20:51 (I think... going by memory)

2014-01-13 WOD

A. Front Squat - Warm up to 5x70%, 5x75%, AMRAP 80%
5x45, 5x95, 5x125, 5x135, 5x155, 10x165

B. OH Press (behind neck) - Warm up to 5x70%, 5x75%, AMRAP 80%
5x45, 5x75, 5x95, 6x105

C. 30 Alternating lunges 115#
I managed 16 before bailing. Should have gone lighter.

D. 3 min AMRAP
{
5 Thrusters 95#
5 HRPU
}
5 rounds + 4 reps

Update:
Ran a bit at lunch. Meant to do 5k, but 1.5k in (5 min pace), my calf started to flare up and I had to stop. Hoping it's soemthing I can just massage out.

2014-01-11 WOD

WARM
std warmup
several of each of the below

MAIN

Partner WOD. Divide work up between 2 people. One partner works while other holds a 53# kettlebell. Kettlebell touching the ground = 15 burpee penalty.

For time:
{
2k row (4x250m each, alternating)
300 DUs/600 singles (I ended up doing some DUs (50) and switching to SUs (200) due to leg cramp)
100 KBS 53/35 (we did 53)
60 T2B
60 S2OH (push press/push jerk) 115/75 (we did 95)
100 alternating lunges w 53# kettlebell
100 cal airdyne
}
36:40 (I think.. going from memory as I forgot to write time down)

2014-01-10 WOD

WARM
std warmup
400m run

MAIN
A. for each movement below, 30s sprint x 3, 2.5min rest between sets

- Burpees
12,13,13

- Box Jumps (20")
18,23,22

- S2OH (push press/push jerk) (75#)
23,18,17

B. 3x20 face pulls

I added:

C. 4 HS Holds for balance

2014-01-09 WOD

active recovery day

WARM
std warmup
400m run

MAIN
A. 5k row
22.30

B. Mobility work (10-15 min)

I added

C. 4x2 MUNegatives

2014-01-08 WOD

WARM
std warmup
400m run
a few reps of each of the items in the chipper

MAIN
A. 10 min work on your 'goat'
I did Snatch practice - 2-3 reps each at
45, 65, 85, 105

B. For time:
{
1000m row
100 DUs
80 KBS 53#/35# (I did 35#)
60 Wallball 20#
40 T2B
20 HSPU/HRPU (I did 4 HSPU, then 16 HRPU)
}
Time: 31:50

C. Pull progression.
3x3 weighted pullups 20#, 31X1 tempo

2014-01-07 WOD

WARM
std warmup
200m run

MAIN
A. Deadlift 1x5 @ 60%, 1x5 @ 70%, AMRAP 80%
135x5 warmup
185x5 (60%)
225x5 (70%)
245x12 (80% (actually, 77% - should have gone a bit higher))

B. Benchpress 1x5 @ 60%, 1x5 @ 70%, AMRAP 80%
95x5 warmup
115x5 (60%)
135x5 (70%)
155x7 (80% (actually, 82%))

C. AMRAP 12
{
20 DUs
15 pushups
10 KBS 70/53 (I did 53#)
}
7 rounds + 25 reps

I added:

D. HSHolds
I did 3 HS Holds for balance

2014-01-06 WOD

WARM
std warmup
1k row (7:40)
20 wallball 20#
20 wallball passes
20 wallball left/right, over/under passes

MAIN
A. Work to a heavy CJ complex in 15 min, where each complex is Clean x 1, Hang Clean x 1, (Push) Jerk x 2
I did complex at 45#, 75#, 95#, 125#, 135#, 145#, 155#, 165#

B. CJ Clusters: 2.2.2, 4 sets, 15s/2min rest
135# for all 4 sets, but last set only 4 reps instead of 6

C. 7 min amrap
{
10 burpees
20 Shoulder to overhead (I did push jerks), 75#
}
3 rounds + 15 reps

2014-01-04 WOD + Run

Did the wod at BCF (a tough one), then went to Crossfit Explosion in Tigard and did the 5K Run for Molly, a fundraiser for one of their trainers who suffered some injuries and can't afford the bills.

WARM
std warmup
2 min freestyle wallball passes
10 pushups

MAIN
A. "RJ"
5 rounds for time of
{
800m run
5 15' rope climbs (I scaled to 3, then to 2, doing 12 in total)
50 pushups (I scaled to 30)
}
Time: 38:30

Then went down to Crossfit Explosion for a 5k run event. Not many people and only about a dozen pushing to do it for time, but I came in 3rd, so that's something.

B. Run 4.65k. Time: 21:26. Avg pace: 4:36 min/km.
If their route had been an actal 5k, my time at that pace would have been 23:00. Very close to my PR, which is good considering I came off doing RJ 30 minutes earlier.

2013 Year in review, and goals for 2014

As with last year, I thought it a good time to do a summary of progress over the course of the year, how I did against goals I'd set 12 months ago, and set some goals for 2014.

I've been doing Crossfit for 2 1/2 years now, and recording all my progress for 2 years. I broke a rib back in February which put me off training for a few weeks and set back progress against PRs (on the heavy lifts in particular I regressed and had to regain to get where I was). Nevertheless, I've improved some.

How'd I do against goals for 2013?

1. Participate in at least 1 organized event. --> DONE. Tough Mudder & Survive the Burn
2. Move from 4th quartile to 3rd quartile in the CF Open --> DONE.
3. 1 MU --> Not Done
4. 10 HSPU Unbroken --> DONE
5. 10' HS Walk --> Not Done
6. 6 minute Fran --> Not Done. improved my time, but this was an unrealistic goal to set
7. 80 DUs unbroken --> Not Done. Got up to 50.
8. C&J my body weight --> DONE.

Hitting 4 out of 8 goals is ok I guess, but I'd like to have done better.

In terms of how I've proceeded against PRs:

Here's progress on weight lifting over 2 years. Frustrating I didn't make progress on a bunch of these, but as I said, the injury in feb set me back some. Good progress on my Clean and CJ - mostly due to improved technique I think.

I made improvements on some of the benchmark and hero WODs that I had scored for the previous year. Small improvement in my Fran time, HUGE improvement in my Grace time (see CJ improvement above), and some improvement on Annie (mostly due to improved DUs.

Also, I Rx'd a number of other WODs for the first time this year: Badger, Barbara, Coe, Elizabeth, Helen, and Randy.

Conditioning-wise, I didn't improve my sprint times too much, but improved my 5k and 10k times (I ran a fair amount this year). Also made gains on the 7-minute-burpee-w-6-inch-jump that's been part of the Open for 2 years.

Overall, not the same level of gains over the year that I saw the previous year, but that's to be expected, as that was my beginner year with lots of room for improvement. I improved a number of other areas that I didn't outline here as well (efficiency on rower; S-wrap on rope climbs, etc)

Goals for 2014:

1. MU. This is the year.
2. 135# Snatch. This has been a breaker for some in the Open over the past 2 years. Need to work on it asap.
3. Move from 3rd quartile in the Open to somewhere around the middle (50-60% range) for men 40-44.
4. Participate in at least 2 events, one of them being a CF event.
5. 10' HS Walk
6. Break 7 minutes on Fran & Grace
7. 325# Deadlift
8. Break 21 minutes for 5k run

2014-01-03 WOD

WARM
std warmup
15 wallball 20#
15 wallball chest-passes 20#

MAIN
A. Front Squat 1x5@65%, 1x5@70%, 3x8@75%
1x5 @ 135
1x5 @ 145
3x8 @ 155

B. OH Press 1x5@65%, 1x5@70%, 3x8@75%
1x5 @ 85
1x5 @ 100 (was supposed to be 90 but didn't realize my partner had left 2 5#'s on the bar)
2x5 @ 95 (was supposed to be 3x8 but I couldn't get past 5 reps, then we ran out of time)

C. 1x20 Back Squat
1x20 @ 165 (an improvement over last time we did something like this, which was 30 reps)

D. 5 min AMRAP: Burpee box jumps (24")
I got 45 reps

I added:

E. MU Progression
MU negatives on rings

2014-01-02 WOD

active recovery day

WARM
std warmup

MAIN
A. 10 min foam roll

B. 5k row (22:30)

I added:

C. HS work
4 HSPU
3 HSHolds

D. MU Work
3x3 ring pullups
2 MU assisted negatives

2014-01-01 New Year's WOD

Partner WOD share all the work below, with exception of the 400m runs, which both partners did.

MAIN
400m run
75 Back Squat 135#
30 burpee-over-bar
30 KBS 53#
30 Alternating Kettlebell Snatch (we scaled this to 35#)
50 pullups
30 Shoulder-to-Overhead 135# (I did pushjerks)
400m run
75 Front Squat 85#
30 burpee-over-bar
30 KBS 53#
30 Alternating Kettlebell Snatch (we scaled this to 35#)
50 pullups
30 Shoulder-to-Overhead 85# (I did pushpress)

400m run
75 OH Squat 65#
30 burpee-over-bar
30 KBS 53#
30 Alternating Kettlebell Snatch (we scaled this to 35#)
50 pullups
30 Shoulder-to-Overhead 65# (I did pushpress)

65 cal airdyne

14 C2B pullups

That totals to 2014!

Total time: 57:00