2015-07-31 Travel Workout

Travelling, so did a little park workout:

A. 1km run (to the park)

B. 5 rounds
{
5 HSPU
10 pushup
10 pullup
400m run
}

C. 3 BarMU

D. 1km run

2015-07-30 Travel workout

Visiting the in-laws. First run since my calf injury ~3-4 weeks ago. Felt pretty good!

A. Run 5.16km, 26:14, 5:05 pace

2015-07-29 WOD

Last day at BCF before some travel

WARM
std warmup
400m run (yay! running! calf feeling better!)
3 rounds
{
2 cleans 155#
2 HSPU
20 DU
}

MAIN

A. 5 rounds for time
{
50 DU (2 of these sets I did unbroken)
10 HSPU (I scaled to 7/round for 2 rounds, then 6/round)
3 Power Cleans at 185# (I scaled to 165 for first round, then 155#)
}
time: 13:30

B. Work to a heavy back squat triple
warm: 5x95
main: 3x135, 3x185, 3x205, 1x225

I added

C. One Arm Chinup (scaled)
2 x 5 chinups
3x3/side One Arm Chinup (assisted)

D. 3 BarMU singles

2015-07-27 WOD

WARM
std warmup
3 rounds
{
10 wallball #14
10 hanging shoulder retractions
}
Thruster warmup (clean & press drills, then 5x45#, 5x65#, 3x95#)
pullup warmup (3x5)

MAIN

A. "Fran" - 21,15,19 of
{
Thruster 95#
Pullups
}
time: 7:04. 41 seconds off my best of 6:23

B. Work to a heavy triple deadlift
5x135#, 3x185, 3x225, 3x275, 2x305

I added

C. MU work
Just did 3 singles, called it a day.

2015-07-26 WOD

After 2 days off because of a cub scout trip, I went into the gym at work today for a small set

WARM
std warmup
100 single-unders, weighted rope

MAIN

A. 5 rounds for time
{
10 pushups
8 Dumbell Snatches 50#
6 Dips
4 pullups (strict)
2 Back Squat (from rack) 185#
}
time 13 min

B. 500m row, full effort
time: 1.44 (approx - noted afterward this would have been a PR, but I'm not sure if I was off by a second or two)

2015-07-23 WOD

WARM
std warmup

MAIN

A. 2k row

B. 2x5 chinups

C. 3x3 One Arm Chinup practice

D. 2 MUs, plus a bunch of strict MU attempts (all failed)

E. 2x15 GHD situps

2015-07-22 WOD

WARM
std warmup
snatch drills (by the time I got to 45# bar, I switched to cleans, because of shoulder issues)
2x5 pullups
CJ: 5x95, 3x115, 2x135

MAIN

A. "Amanda" (scaled). 9-7-5 of
{
Muscle-ups
Snatch 135# (shoulder bugging me, so I subbed Clean and Jerk at 135#
}
time: 16:30

B. 2k row (was a 2 mile run, but calf is also still messed up, so rowed instead, and a little shorter because of time)

I added

C. One Arm Chinup (assisted)
3x3/arm

2015-07-21 WOD

WARM
std warmup
200m OH Plate carry (25#)
2x5 scap retraction
2x5 kip swings
3x5 strict pullups

MAIN
A. Work on MUs and DUs
I'm sparing my calf so skipped the DUs.
6 single MUs
2 strict MU attempts (failed)

B. 10 min EMOM
3 Squat Clean Thrusters
(6 at 95#, 4 @ 115#)

C. Work to a heavy back squat
5x115, 3x135, 2x185, 1x205, 1x225, 1x245, 1x255, 1x270(PR)

I added:

D. 5 rounds, not for time
{
1 HS Hold (for balance)
10 GHD situps
}

2015-07-20 WOD

WARM
std warmup
2 min AirDyne
3 rounds
{
10 wallball
10 v-ups
}

MAIN

A. 12 min AMRAP
{
1 min Airdyne (subbed for 200m run)
20 wallball 20
10 T2B (subbed for 15 box jumps)
5 HSPU (subbed for 10 push press 115#)
}
3 rounds 31 reps

Rest 5 min

B. 12 min AMRAP
{
300m row
15 KBS 70# (I did 53#, full overhead)
10 C2B pullups
}
3 rounds, 1 rep (120m row)

2015-07-18 WOD

Good 3-parter today. Had to sub a lot of movements because of my calf. I think the last one was at least harder than what was originally subscribed.

WARM
std warmup
"pvc fran" - 21-15-9 of PVC thrusters and pulldowns - 1:37
deadlift warmup (5x135, 5x225)

MAIN

A. 3 rounds for time
{
10 deadlift 275# (I did 225#)
20 cal AirDyne (Rx was DUs)
}
time: 5:50

10 min rest

B. For time, 12 min cap:
{
42 wallball 20#
21 back squat 155# (I did 135#)
30 wallball 20#
15 front squat 155# (I did 135#)

18 wallball 20#
9 back squat 155# (I did 135#, and originally it called for OH squat, which I can't do right now)
time: 11:30

10 min rest

C. For time, 20 min cap: (Originally called for 21-15-9 of box jump/c2b/S2O, but since I can't do 2 of those, I just subbed my own workout):
For time: 9-7-5 of
{
Muscle-ups
Handstand Pushups
}
time: 13:50

2015-07-17 WOD

WARM
std warmup
3 rounds
{
10 wallball
5 burpees
}

MAIN

A. in 6 minutes get as far into the chipper below as possible. Run/row counts as 1 rep

rest 5 min

B. same as above, but 8 minute cap

rest 5 min.

C. Do entire chipper for time.

{
800m run (I substitued a row due to calf injury)
50 DU (I substituted AirSquats for same reason)
40 KBS 53#
30 T2B
20 S2O 115# (I substituted HSPU, but 10 reps instead of 20)
10 power cleans 115# (I did 95#)
}

A: 86 (row, 50 squats, 35 KBS)
B: 107 (row, 50 squats, 40 KBS, 16 T2B)
C: 12:45

I added:

D. MU work:
2 kipping MU, focusing on getting up from start with as little swing as possible
2 strict MU (out of 4 attempts total). Felt like form was finally clicking. Getting easier.

2015-07-15 WOD

WARM
std warmup
2 min airdyne

MAIN

A. Behind-the-neck jerk 3 reps, increasing weight, conga-line style
I did push jerk
5x45, 3x65, 3x85, 3x105, 3x125, 1x135 then calf flared up so I dropped.

B. Partner workout, dividing reps evenly, one rests while one works
{
2500 m row (I did 750, 500)
250 air squats (I did 25, 20,20,20,20,20)
120 pullups (I did 60. Sets of 5, then 4, then 3)
60 HSPU (I did 26 kipping; partner did 2x34 pushups
}
time: ~20 min

2015-07-14 WOD

WARM
std warmup
2 min airdyne (substituting for run)
4 rounds
{
10 wallball 14#
10 KBS 26#
}

MAIN.

A. Skill work (included DUs which I skipped)
{
10 pistols
5-6 (scaled) Glute-Ham-Raises.
30s hanging L-Sit (2-3 of 10-15s each)
}

B. "Elizabeth" (scaled, because of my calf industry). 21-15-9
{
135# Power Cleans (Rx is squat cleans)
Ring dips
}
time: 10:20

I added:

C. 3x3 One Arm Chinup (assisted)

2015-07-13 WOD

injured my calf running yesterday, so had to modify a few things.

WARM
std warmup
2 min airdyne
30 ballslams 20#
20 wallball 20#

MAIN

A. July challenge. 1 min max cal row, immediately go to 1 min max HSPU.
Row: 24 cal
HSPU (from plates): 5.
Score: 29

B.  10 min EMOM
{
3 push press - moderate weight. 95#*
}
* I started at 115 but my calf injury flared right away, so I dropped the weight and did it 90% on one foot.

C. 3 rounds for time
{
25 cal airdyne
15 GHD situps
}
time: clock got reset. :-(

I added:

D. MU practice
3 kipping MU
5 attempts at strict, all failed

2015-07-11 WOD

Tough WOD today with 3 workouts. I only got two of them done before I ran out of time and had to go. 3rd listed for completeness sake, but I didn't do it.

WARM
std warmup
deadlift warmup
snatch warmup

MAIN
A. 3 rounds for time of
{
30 cal row
20 deadlift 135#
10 HSPU
}
time: 14:30 Rx

B. 12-9-6 of
{
135# CJ (called for 115# snatch or 135# Rx+, but I can't snatch right now)
Muscle ups or C2B pullup (I did muscle ups)
}
time: 21:00 (not Rx because of the CJ/snatch substitution)

Because I had to tape my wrists up pretty good after tuesday's workout, I ended up doing the majority of the MUs without false-grip, which is good. Progress!

C. (not done, just listing it here)
21-15-9
{
KBS 70#
burpees
}
}

2015-07-10 WOD

After being *so* sore from Tuesday & Wednesday, that I took Thursday off (unusual for me), I felt a little better Friday so was back at it.

WARM
std warmup
5 scap pulls
5 pullups
5 pushups
5 situps
5 air squats
200m run

MAIN

A. Build to a heavy 3 rep back squat
5x45, 5x135, 4x185, 3x205, 3x225

B. "Angie". For time, and in order:
{
100 Pullups (did sets of 5 whole way through)
100 Pushups (did sets of 5 for first ~40, then sets of 4, then 3)

100 Situps (20,20,10,10,10,10,10,10)

100 Air squats (20,15,10,10,10,10,10,7,8)
}

Time: 23:10 (-4:20 PR)

2015-07-08 WOD

WARM
extra long warm up today. Christine worked us hard!

1k row
~2x std warmup
20 bulgarian squats/leg
20 goblet squats
deadlift practice

MAIN

A. Work to a heavy triple deadlift
10x45, 7x135 7x185, 5x225, 3x275, 3x305, 3x325, 1x345(failed)

B. 21-15-9
{
Box jumps 30"
C2B pullups
}
time: 8:30, but included a pause after a major box jump wipeout

I added:

C. 3x10 GHD situps

D. 3x30s HS Hold

2015-07-07 WOD

WARM

std warmup
200m run

MAIN

A. "Karen" - 150 wallball 20#, for time:
Broken it up as:
3 minutes of 10 reps in 20 seconds, 10 second rest (60 total)
4 minutes of 8 reps in 20 seconds 10 second rest (64 total)
Then 8,7,6,5
Time: 8:55 (+0:20 PR)

B. 30 MU for time
I'd never done this many before, so my goal was just to get through it, even if it took 30 min.
Instead, took 17:05 (PR)

2015-07-06 WOD

WARM
std warmup
400m run
clean drills

MAIN

A. Skill work. 3 rounds, not for time
{
1 rope climb 20'
40 DU
10 T2B
}

B. 8 min EMOM, work to a heavy weight
{
Hang Clean
Full Clean
Push Jerk
}
warm: 45x3, 65x2, 95x2
main: 4 rounds at 135#, 4 rounds at 155#

C. 3 rounds for time, 4 min b/t rounds
{
20 cal row
6 burpees over erg
6 Power Cleans 135#
}

I added:

D. 2x5 strict pullups

E. 5x1 MUs
fast singles

2015-07-05 Sunday Run

Missed my PR by 9 seconds. Should have pushed a little harder.

A. Run 9.99km - 45:44 - 4:35 pace

2015-07-02 Travel Workout

Travelling, did a moderate workout in the hotel gym

WARM
std warmup (though maybe a little lighter than I should have)

MAIN

A. 25 cal Airdyne

B. 40-30-20-10
{
situps (incline)
pushups
DB Curls #40 (divide reps l/r)
}

C. Work to ORM DB Snatch
50, 60, 65, 70, 75 (PR)