2015-10-31 Halloween WOD

Partner wod, in costume, with pumpkin. Serious grind of a chipper!

WARM
std warmup
600m run

MAIN

A. For time. Partner rests while other works.
{
600m run w pumpkin (each do one)
100 Goblet squats w pumpkin (~15lbs?) (5x10 each)
80 Burpee-pumpkin-jumps (4x10 each)
60 situps w pumpkin (2x15 each)
40 pullups (2x10 each)
20 HSPU (2x5 each)
400m run w pumpkin (each do one)

20 HSPU (2x5 each)
40 pullups (2x10 each)
60 situps w pumpkin (2x15 each)
80 Burpee-pumpkin-jumps (4x10 each)
100 Goblet squats w pumpkin (~15lbs?) (5x10 each)
400m run w pumpkin (together switch off as needed)

}

 (forgot to write time down. About 50 min?)

2015-10-30 WOD

WARM
std warmup
clean drills

MAIN

A. October challenge - max time HS Hold
90s

B. Pavel pullup progression:
strict: 10, 8, 6, 4, 2

C. 10 min emom - 3 power cleans
warm
3x45, 3x95, 3x115
main: 4 sets at 135, 4 sets at 155, 2 sets 165#

D. 8 min AMRAP
{
10 Push Press 100#
8 T2B
6 Box Jump 30"
}
4 rounds, 10 reps

I added:

E. MU work
2 kipping MU
2 failed strict MU attempts

2015-10-29 WOD

Active recovery & skill work

WARM
std warmup

MAIN

A. Row 1k
8 min (moderate pace. Should either go harder or do 2k or more at this pace)

B. CJ work
bergener warmup
5x95, 5x115, 3x135, 3x155,
2x175 clean, failed the jerk both times

C. MU work
5 pullups x 2 (strict)
1 Strict BarMU
1 Strict MU (and 2 failed)

D. 2x3 One Arm Chinup (assisted)

E. 4x HS Hold (30s)
2x2 HS Platewalk

F. 2x5 pistols

2015-10-28 WOD

WARM
std warmup
snatch drills

MAIN

A. Nancy: 5 rounds for time
{
400m run
15 OH Squats 75# (Rx is 95#)
}
time: 15:35
(PR from a year ago on this was 18min at 95#. Didn't want to Rx it given recent back injury)

B. Pavel pullup progression.
Strict pullups: 10,8,6,4,2

I added:

C. 3x10 GHD situps

D. MU Work
1 strict BarMU
1 strict MU (failed)
1 kipping MU

2015-10-27 WOD

WARM
std warmup
deadlift warmup (5x45, 5x135, 5x185)

MAIN

A, B, C done with partner, one rests while other completes a round, then switch

A. 3 rounds each for time
{
10 Deadlift 205# (Rx was 225#)
10 KBS 70#
}
time: 4:31

3 min rest

B. 3 rounds each for time
{
20 wallball 20#
20 DU
}
time: 6:25

3 min rest

C. 3 rounds each for time
{
15 T2B
15 pushups
}
time: 6:05

D. Pullup progressions
3x3 weighted pullups 20#, strict

I added:

E. 4 rounds, not for time
{
30s HSHold
4 pistols/leg
}

F. MU work
{
5 pullups
2 strict BarMU
1 strict MU

2015-10-26 WOD

WARM
std warmup
40 wallball passes
400m run
press & thruster drills w PVC
Warm up press complex below, 45#, then 75#

MAIN

A. 10 min emom
{
OH Press 95# (first 5 rounds, then 115# second 5 rounds)
Push Press
Push Jerk
}

B. 21-15-9
{
Thruster 95#
Burpee bar jump
}
time: 8:40

I added:

C. MU work
5 ring dip
5 strict pullup with pause at top
2 strict MU

2015-10-25 Sunday Run

Took last week off after injuring my back the previous monday. Still a little tender before warming up a bunch, but felt good enough to get some miles in.

A. Run 9.79km. 48:23. Pace of 4:57

2015-10-24 WOD

WARM
std warmup
3 rounds
{
3 pullups
3 pushups
5 air squats
}
snatch drills

MAIN

A. For time:
{
5 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)
15 Power Snatch (135# was Rx. I did 95#)
5 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)
15 Power Clean & Jerk (135# was Rx. I did 95#)

5 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)
}
time: 22:30

B. 1x30 Front Squat @ 185, attempt to do in 1 set
I didn't want to go too hard because my back is still recovering.
1x16 @ 95#
1x14 @ 95#

I added

C. 2x53# 200m Farmer Carry

2015-10-23 WOD

WARM
std warmup
3 rounds
{
10 v-ups
10 DB Snatches/side, 20#
}

MAIN

A. Muscle-ups, 2-2-2 or 1-1-1 clusters, 10s between, 2 min between reps, 4 rounds
Not knowing we had this, I just did 30 MUs for time, so I wasn't quite up to doing 24 this morning.
1-2-1
1-1-1
1-1-1
1-1-1

B. 5 Rounds for time
{
10 Power Snatch 65# (Rx was 75#) - I went unbroken first round, then broke once on other rounds.
20 T2B
}
time: 14:30

I added

C. 4x5 GHD situps

2015-10-22 WOD

Active recovery day, but I decided to get a decent workout in and try to PR something.

WARM
std warmup
400m medball run
mobility work

MAIN

A. 2 rounds, not for time
{
5 pistols/leg
5 pullups
}

B. 30 MU for time
14:39 (PR -2:26), despite 3 failed reps).

C. 2x front lever attempts

D. One Arm Chinup (assisted)
2x3/arm

2015-10-21 WOD

WARM
3 min Airdyne
3 min foam roll
3 rounds
{
10 plank leg pulls/leg
10 face pulls
10 cossack squats/leg
3/leg lateral jumps
}
clean & jerk drills

MAIN

A. "Hammer" - 5 rounds for time, 90s rest b/t rounds
{
5 Power Cleans 115# (I scaled from 135#)
10 Front Squats 115# (same)
5 PushJerks 115# (same)
20 pullups
}
times: 2:10, 2:25, 3:30, 3:50, 3:20, plus 4x90s rest = 21:15 (45s PR, plus I did 2 less reps/round last time)

I added:

B. 5 rounds:
{
30-60s HSHold, working on balance off the wall
1 BarMU with slow negative descent
}

2015-10-20 WOD

WARM
std warmup
400m run
20 medball cleans 20#

MAIN

A. 6x10 Deadlift @ 135#
(was supposed to be working up to a heavy triple, but I wanted to take it easy on my lower back)

B. 12 min EMOM
{
20 DU
3-5 HSPU (did 5,5,4,4, 8x3)
}

C. Pullup progression
max rep unbroken strict pullups: 13
then 6,6,4,2

I added:

D. MU work
2 strictMU
2 failed (0,1,1,0)

2015-10-19 WOD

1 week post-injury. Still pretty sore upon waking up, but after about an hour moving around, it seems to loosen up.

WARM
short limber up then did A below

MAIN

A. 3 rounds crossfit warmup
{
15 second OH lunge w PVC overhead (per side)
15 OH Squats w PVC
10 situps
10 supermans
10 pullups (strict)
10 pushups
}

B. 5 rounds for time
{
15 KBS 53# (Rx was 70#, but I didn't want to push the lower back too hard)
12 pullups
9 box jump 30"
}
time 11:20

I added:

C. MU work
1 kipping MU
2 strict MU
1 strict BarMU

2015-10-17 WOD

Took it easy, didn't want to push too hard on anything

WARM

regular warmup
800m run (~50% effort)
~3 min Airdyne

MAIN

A. Tabata back squat 45#
8 reps * 8 sets = 64 reps
one min rest

B. Tabata OH Press 45#
6 reps * 8 sets = 48 reps

one min rest

C. Tabata front squat 45#
8 reps * 8 sets = 64 reps

one min rest

D. Tabata Pushpress 45#
7 reps * 8 sets = 56 reps

one min rest

E. Tabata OH Squat 45#

Did 2 sets of 3 reps, then switched to front squats, 7 reps x 6 sets = 54 reps

I added

F. MU Work

5 scap retractions

2x5 pullups (strict, slow)

2x strict BarMU

2x strict MU

2015-10-15 WOD

After injuring my back monday, I took a couple days off. It's still pretty tweaky, so I came in and took it pretty slow today, focusing on stuff that didn't put any strain on it.

WARM
std warmup (skipping some items, like side planks)
2 min airdyne

MAIN

A. Benchpress pyramid
8x95, 5x115, 5x135
6x135, 10x115, 21x95

B. Pullup/MU work
2x5 strict pullup
1 strict barMU
several failed strict ring MU
1 kipping MU
1x5 ring dips

C. One Arm Chinup (assisted)
2x5 chinups
3x2  one arm chinup (assisted)

2015-10-12 WOD

Dang it! not a good day today. First day of PR week on this strength cycle, and I hurt my back. Came in late (had to pack for travel later in the morning, etc), didn't warm up enough, Dumb.

A. Work to a heavy ORM Back Squat
10x45, 8x95, 5x135, 3x185, 1x215, 1x245
1x 255, 1x285 FAIL.

B. 500m recovery row. slow.

2015-10-11 Sunday Run

A. Run 17.5 km, 1:34:10, pace of 5:23.

That's not far off my half-marathon pace of 5:20 back in December. That'll do for today.

2015-10-10 WOD

Doozy of a saturday wod today

WARM

3x1min row, 1 min rest

200m run

Bear complex drills

MAIN

A. 30 reps Bear complex. Aim for unbroken. Penalty (below) any time you break. 25 min cap

{

Squat Clean  95# (115# was Rx)

Push Jerk, lower behind neck

Back Squat

Push Jerk

}

Time: 22:30. Did it in 4 sets (12, 7, 5, 6)

Note: Doing the first 20 or so as thrusters was a mistake. squat clean, followed by a push jerk, was way easier. learned this late in the workout though.

Penalty (done 3 times in the above time)

{

3 burpees

6 T2B

9 wallball 20#

}

Rest 2 min (till 25 min mark), then

B. 4 rounds for time, 15 min cap:

{

20 situps

10 HSPU (10 UB first set)

5 deadlift 275 (Rx was 315)

}

Time: 12:30

2015-10-09 WOD

WARM
std warmup
40 wallball passes
200m run

MAIN

A. 12 min amrap, go at 80%
{
15 box jump 20"
12 strict pullups
10 KBS 53#
}
4 rounds + 23 (15 box jumps + 8 pullups)

B. 3x 15-20 pushups. Focus on form. 1-2 min b/t
20, 15, 15

C. Skill work.

4 rounds
{
5 pistols/leg
1 HS Platewalk
}

2 strict MU
1 strict BarMU

2015-10-08 WOD

Active recovery day. Figured I'd work on some skills & cleans

WARM
std warmup

MAIN

A. 2k row
8:10

B. Work to a heavy CJ
3x95, 2x115, 2x135, 2x155, 1x175
1x185 (tied my PR), 1x200 (failed), 1x190 (cleaned, but failed the jerk)

C. Front Lever practice
10 shoulder retractions
2x 5 strict pullups
3x2 front lever pull

D. MU practice
1 MU
2 strict MU

2015-10-07 WOD

WARM
std warmup
3x5 wall walks
3 rounds
{
5 pullups
10 KBS 36#
}

MAIN

A. 3 rounds for time
{
400m run
15 OH Squats 95# (I scaled to 65#, but managed first 2 sets unbroken)
}
time: 8:12

rest 3 min

B. 3 rounds for time
{
20 KBS 53#
10 pullups
}
time: 6:23

rest 3 min

C. 60 Wallball 20# for time
time: 4:45

I added:

D. Back Squat 3x3
warm: 5x45, 4x135,
main: 3x165, 3x185

E. MU Practice
1x MU
2x Strict MU (plus one missed rep)

2015-10-06 WOD

WARM
std warmup
CJ drills
2 CJ @ 95#
2 CJ @ 135#

MAIN

A. EMOM 10
{
2 Full Clean & Jerk
(7x135, 2x145, 1x155)
}

B. 5 round for time:
{
12 box jump 24"
20 T2B
}
time: 11:35

I added:

C. weighted dips
5xbw, 5x26, 5x35
3x53, 2x79, 1x88, 1x106(failed)

D. HS Platewalk
5x2 steps each

E. OneArmChinup progression
5 chinups
3x3 2 finger assist

F. BarMU practice
5 pullups
3 C2Bar pullups
1 Strict BarMU

2015-10-05 WOD

Deload week, so we'll be doing a lot of lighter weight and metcon-type stuff.

WARM
std warmup
200m OH Plate walk 25#
8 partner over-unders

MAIN
A. 3000 m row with partner
500m each x 3
while partner works, do wall squats

B. 2Mile run with partner
400m each x 4
while partner runs, do DUs (50,60,50,50)

C. Mobility work (foam roll, etc)

I added:

D. MU practice. 2 rounds
{
1 BarMU
1 Strict BarMU
1 MU
1 Strict MU

}

2015-10-04 Sunday Run

A. Run 12.94km, 1:07:13, 5:12 min/km pace

2015-10-03 WOD

WARM

Std warmup

400m medball run 14#

Clean drills

MAIN

Partner work out. Split the below more ores

A. 12 min AMRAP

Buy-in: 50 Power Clean 135# (25 each, 5/round~3 min)

{

10 Push Jerk 135# (5 each)

10 Burpee bar jump (5 each)

}

Total reps: 6 rounds + 8 reps

5 min rest

B. 12 min AMRAP

Buy-in: 100 wallball 20# (50 each, 10/round~3 min)

{

10 T2B (5 each)

10 HSPU (5 each)

}

Total reps: 7 rounds + 13 reps

5 min rest

C. 12 min AMRAP

{

4 deadlift 275# (2 each/round – Rx was 315)

8 MU ( I did 4 first round, 5 second round, while partner made attempts)

}

2 rounds

--

2015-10-02 WOD

WARM
std warmup
3 rounds
{
10 one-legged KB deadlifts 53#
10 v-ups
}

MAIN

A. 3x2 Deadlift at 90%
warm: 8x135, 6x185, 5x225, 3x275, 2x315
main: 2x345, 1x345, 1x345 (didn't try second rep on both those sets)

B. (superset w warmup deadlifts above) 3x10 GHD Back Extensions

C. 30s on, 90 second rest, 9 sets total:
3 rounds:
{
30s row cals
90s rest
30s 20" box jump
90s rest
30s burpees
90s rest
}
round 1: 13 cal, 16 box jump, 14 burpees = 43
round 2: 13 cal, 16 box jump, 15 burpees = 44
round 1: 13 cal, 18 box jump, 15 burpees = 46

I added: 

D. One Arm Chinup progression

5 pullup

5 C2B pullup (strict)

5 chinup

3x1/arm One Arm Chinup Progression (one finger assist)

Q4 yearly goals check

3 months left in the year. knocked out another of my goals for the year, so here's where I stand:

1. Get my L1 cert - DONE
2. 135# Snatch - DONE
3. 200# CJ - not done, but getting closer. 195 clean in 15.1 and almost jerked it.
4. 400# Deadlift - we'll see next strength cycle how this goes
5. Do at least 3 events - One down, two to go.
6. Learn the butterfly pullup - Making some progress here
7. Sub-7 minute Fran - DONE
8. Improve my standing in the field in the Open - DONE - went from 40th percentile for my age group to the 24th percentile. Didn't do as well as I'd have liked, but I should be happy with this jump.
9. 10' handstand walk - not done. A tiny bit of progress on HS holds and balance here.
10. 5 UB Muscle-ups. DONE

2015-10-01 WOD

Active recovery day.

WARM
std warmup
50 wallball passes

MAIN

A. 2K row, moderate pace
8:30

B. MU work
5 pullups
5 C2B pullups
2 BarMU
3 Strict BarMU
3 MU
5 MU unbroken (PR! and one of my goals for the year)

C. Benchpress
warm: 8x45, 8x95, 8x115
main: 5x135, 5x155