2015-02-28 WOD

WARM
std warmup
15 wallball passes (squat toss)
15 wallball passes (side pass)

MAIN

A. For time
{
1000m row
10 wall walks
125 DUs
400m run
}
time: 12:10

4 min rest, then

B. For time:
{
800m run
50 ball slams 20#
50 KBS 53#
500m row
}
time: 11:30

C. Pullup progressions. strict, each set unbroken
7,6,5,4,3

I added

D. MU practice
1 single, then 2 strung together and failed on 3rd.

2015-02-27 CF Open 15.1

WARM
std warmup
snatch warmup: 5x45, 5x65, 3x95, 3x115
CJ warmup: 5x115
T2B warmup: 2x5
DL warmup: 5x115

MAIN

A. Open 15.1 - 9min amrap of
{
15 T2B (I did first 2 rounds unbroken, 3rd round in 2 sets, the fourth round was in 4 sets or so)
10 Deadlift 115# (all unbroken)
5 Snatch 115# (all singles, and after first round, paused at the hang)
}
Reps: 3 rounds + 15 T2B + 5 DL = 110 Rx

B. Open 15.1A - IMMEDIATELY after 15.1, a 6 minute clock begins. Establish a 1RM CJ
{
135
155
175
185
190 - failed
}
Score: 185 (tied my PR)

2015-02-26 WOD

Active recovery day. Mike's advised us to take it really easy on thursdays over the next 5 weeks, to be ready for Friday & The Open.

WARM
std warmup
floor ladder drills

MAIN

A. 1k recovery row
3:50

I added:

B. Mobility work on shoulders, hips

C. HS Hold
3x30s

D. MU practice
strung 2 together and *almost* got a 3rd (got over the top, but lost it)

2015-02-25 WOD

WARM
std warmup
2 sets
{
10 face pulls
10 scap pulls
}

MAIN

A. 800m run (not for time)

B. 3x10 Deadlift, 50%
warm: 5x135%
main: 3x10 @ 185% (~50% of 365)

C. EMOM 6
{
5 thrusters AHAP, increasing if possible
5x75, 5x95, 5x105, 5x115, 5x125, 5x135 (had to break after 3)
}

D. Snatch complex, increase weight over ~12 min
{
Hang Power Snatch
OH Squat
Snatch
65, 75, 95, 105, 115
}

I added:

E. HSHolds
3x30s

F. MU Practice
1 Ring MU
1 Bar MU

2015-02-24 WOD

WARM
std warmup

MAIN

A. skill work. 3 rounds, not for time
{
40 DUs
12 butterfly pullups (strung 2-4 together at a time)
1 rope climb 15'
10 box jumps 24"
}

B. OH Press 3x10 @ 50%
warm: 5x45#
main: 3x10 @ 75#

C. AMRAP 8 min
{
5 OH Squat 115# (I scaled to 75#)
7 C2B Pullups
9 Box Jumps 24"
}
4 rounds + 15 reps

I added:

D. assisted One Arm Chinup practice
3x5 per arm (2 finger assist)

2015-02-23 WOD

WARM
std warmup (I was late and missed most of it)

MAIN

A. 800m run @ 75%

B. Pullup and dip progression work

- Strict pullup: 9,8,7,6,5 = 35 reps
- Weighted dip: 5x36#, 5x36#, tried doing weighted ring dips, 3x36#, 2x36#

C. 3x10 Back squat @ 50% (Deload week of strength cycle)
warm: 5x45, 5x95
main: 3x10 @ 135#

D. 3x30 cal row for time
1:26, 1:28, 1:33

I added:

D. February challenge: Weighted plank hold for time (45#)
time: 1:23

E. 3x10 GHD situps

2015-02-22 Sunday Run

A. 9.19 KM 46:37 5:04 pace

2015-02-21 WOD

WARM
std warmup
2 rounds
{
10 wallball
10 burpees
}

MAIN.

With partner, split work 50/50 unless otherwise stated
A.
{
400m medball run (w partner)
100 wallball 20#
50 burpees
}
3 min rest

B.
{
1000m row (2x 250m each)
100 KBS 53#
60 pullups
}
3 min rest

C.
{
800m run (w partner)
100 HSPU (50 each - wow that was a slog!)
50 G2O (CJ) 135# (this was also tough as I did 30 of these yesterday!)
}
Total time: 46:30 Rx

2015-02-20 WOD

WARM
std warmup
200m run

MAIN
A. 3x2 DL AHAP
warm: 95x8, 135x5, 185x5, 225x4, 275x3
main: 295x2, 305x2, 305x2

I did the wod from Wednesday for part B, as I wanted to see how I did vs 2 years ago.

B. Open 13.4. 7min amrap
{
3 CJ 135#
3 T2B
6 CJ 135#
6 T2B

9 CJ 135#
9 T2B

etc. 12, 15, 18....

}

I got through the 3's, 6's, 9's then struggled with the 12's but finished them, plus 3 reps of the 15 CJs

Total: 63. Better than 2 years ago when I tried it twice, getting 41, then 45.

I added:

C. One Arm Chin-up progression

3x2

2015-02-17 WOD

WARM
std warmup

MAIN
A. 3x2 OH Press AHAP
warm: 5x45, 5x75, 3x95
main: 2x105, 2x110, 2x110

B. 3x2 Push Press AHAP
supersetted with the above.
2x105, 2x110, 2x110

C. 12 min AMRAP
{
200m run
20 OH Lunge 45#
10 Burpee to plate
5 strict pullups
}
4 rounds even

I added:

D. 50 DUs

E.3x2 Assisted One Arm Chinup

F. 3 MU attempts
all failed. Arg!

2015-02-16 WOD

WARM
std warmup
200m run

MAIN
A. 3x2 Back Squat AHAP - should get to 80-90%
warm: 45x5, 95x5, 135x5, 185x3
main: 225x2, 245x5, 225x2 (225 is 85%. 245 is 92% and was too heavy. Almost dropped second rep)

B. 12 min AMRAP
{
12 Box Jumps 24"
12 T2B
12 S2O (Push Jerk) 115#
}
4 rounds + 18 reps

I added:

C. 200m farmer carry
2x 53#

D. 2x10 GHD Situp

E. MU Practice
3 attempts, all failed

2015-02-15 Sunday Run

A. Run 10k - 49:49 - pace of 4:59 min.

2015-02-14 WOD

Hero WOD today. Choice of "RJ" or "Hotshots 19". I picked the former, and scaled it some.

WARM
std warmup
2 rope climbs
10 pushups

MAIN
A. "RJ" - 5 Rounds for time:
{
800m run
5 rope climbs to 15' (I did 3 per round)
50 pushups
}
Time: 47:30

2015-02-13 WOD

WARM
std warmup

MAIN
A. 5x3 deadlift, heavier than last week, should be 80-85% of ORM (which would be 290-310)
warm: 5x95, 5x135, 5x185, 4x225, 3x275
main: 3x295, 3x305, 3x295, 3x295, 3x295

B. Build to a heavy triple OH Squat
warm: 5x45
main: 3x65, 3x75, 3x95, 2x105  and dropped 3rd rep

C. 21-15-9. 8min cap
{
KBS 70# (I did russian swings, as shoulder bugging me some)
C2B Pullups
}
time: 7:30

I added:

D. 3x10 GHD Situps

E. 2x3 Assisted One Arm Chin-ups

2015-02-12 WOD

Active recovery day

WARM
std warmup
'ladder drills'

MAIN

A. 3k row - ~13min

B. HS Holds
5x ~45sec

C. Assisted 1-arm chinups
2x3 per side

D. MU Practice (w many failed attempts. ugh)

2015-02-11 WOD

WARM
std warmup

MAIN
A. Skill work - 3 rounds, not for time
{
40 DUs
10 box jumps - work on fast spring back up
10-12 butterfly pullups (I worked on 2-3 at a time, x4, trying to get the movement)
1 rope climb 15'
}

B. 5 rounds - 4 minutes per round, for 20 minutes. Rest remainder of 4 minutes if done in less than 4 minutes.
{
400m run
10 Box Jump Overs
5 G2O (CJ) 135#
}
3:05, 3:15, 3:30, 3:35, 3:50

I added:

C. MU practice
several attempts, all failed but one. Video'd it to critique form. Need to get hips up more and faster transition.

2015-02-10 WOD

WARM
std warmup
20 wallball passes
200m run

MAIN

A. 3x5 OH Press - 5-10 heavier than last week
warm: 5x45, 5x75
main: 5x95, 5x105, 5x105


B. (superset with A) 3x3 Power Clean - heavy-ish
warm: 5x45, 5x95
main: 5x135, 5x155, 5x155

C. 3 rounds for time
{
30 DUs (unbroken first 2 rounds, 1 break on 3rd round)
20 DB Snatch 65# (I did 55#)
10 HSPU
}
time: forgot to write it, but IIRC it was about 11 min.

I added

D. MU Practice
failed strict attempt
1 kipping

2015-02-09 WOD

WARM
std warmup
3 rounds
{
5 Goblet squat 35#
5 supermans
}

MAIN

A. 4x4 Back Squat, add 10# from last week
warm: 5x45, 5x135
main: 4x4 @ 195

B. 2x10 Jumping Squats
2x10 @ 105#

C. 3 rounds, each for time, 3 min rest b/t
{
30 cal row
20 wallball 20#
10 C2B pullup
}
times:
3:05, 3:40, 3:58

I added:

D. 3x10 GHD Situps

E. 2x5 Ring Pullups

2015-02-08 Sunday Run

A. Run 10km. time: 49:22. Pace 4:56min/km

2015-02-07 WOD

BCF was closed for a comp today, so went to the gym at work. Makeup for Friday (DL strength cycle) plus some other stuff.

WARM
std warmup
20 DUs

MAIN
A. 5x5 DL, add 10-20# from last week. (I added 30)
warm: 5x45, 5x135
main: 5x275, 5x275, 5x275, 5x275, 4x275 (grip failing on last set)

B. 2x20 GHD situps
(I didn't have a GHD, but used an inclined bench at the highest setting)

C. 2x50 DU

D. 2x5 strict pullups

2015-02-04 Travel Workout

WARM
std warmup

MAIN
A. Double Grace - 60 CJ for time @ 135#
time: 20:39

Wanted to do this one for a while now, and it was a grind. Hotel had barbells, but couldn't drop them, so had to do all the reps as touch and go. When I do it at some point in the future back at BCF, I'll beat that time. (split time was 8:45, which is way off my PR for Grace).

B. 2x10(each side) DBCurl
35,40#

2015-02-03 WOD

Had to cut it short today to get to the airport.

WARM
Std warmup
200m run

MAIN

A. 3 sets unbroken strict handstand pushups

13 (PR), 8, 6

B. 5x5 OH Press, up 10# from last week. Superset w C.
95, 85, 85, 85, 95

C. 5x5 dips, weighted if possible
5x5 @ 36#

Part D was a metcon, but planning on a run this afternoon to make that up.

[Update]

D. Ran 4.81k - 24:59 - pace of 5:11min/km 

2015-02-02 WOD

WARM
std warmup
30 Air Squats
15 pushups

MAIN

A. Back Squat 5x5, add 20-30# from last week
warm: 5x45#, 5x135#
main: 5x175#, 5x185#, 5x185#, 5x185#, 5x185#

superset A w B

B. Bulgarian split squat 5x8 (per leg) w 2x30#

C. 8 min AMRAP
{
30 Power Clean 95#
10 Burpee over bar
25 Power Clean 115#
10 Burpee over bar

20 Power Clean 135# <-- I got to here and did 3 of these
10 Burpee over bar

15 Power Clean 155#
10 Burpee over bar

}

Count: 78 reps

I added:

D. MU Practice

all failed - practiced strict MU but couldn't pull it off (3 attempts

2015-02-01 Sunday Run

Went out and did a 10k this morning.

A. Run 10k. 48:42. pace of 4:52/km.
3 minutes off my PR, but I'm pretty pleased with anything sub-50min.