2015-11-30 WOD

WARM
std warmup (late for most of it!)
150m row

MAIN

A. 2K row for time (November challenge - compare to Nov 6)
7:41.7 (3.3s PR vs 3 weeks ago. I'll take it!)

B. 3x8 bench press @ 55%
warm: 8x45#, 8x95#
main: 3x8 115#

C. (superset w B) 3x8 weighted dip
1x8, 2x6 @ 36#

D. 3 rounds, each for time (which of course I didn't record
{
15 pullups (first 2 rounds unbroken)
10m overhead lunge 135# (I scaled to 75#)
}
~1:30 each round

I added

E. 3 rounds
{
2 hand-release pullups (first time trying these, barely got my hands off the bar)
10 GHD situps
}

November yearly goals check

Just over a month left in the year, so checking against goals. 6 done, 4 to go. 3 and 6 are maybe possible. 4 and 9 seem less likley.

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 - Done: Open, Everyday Warrior, and the Nov28 Throwdown.
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

2015-11-28 Thanksgiving weekend throwdown!

Box was closed for classes this weekend, but they held an informal competition today and I competed. Was a lot of fun.

WARM
std warmup
1k row
clean & thruster warmup

MAIN

WOD 1: Thuster ladder
Every minute, we had to rotate through stations of increasing weight, doing a squat clean thruster. Could attempt as many times as possible in a minute, but, if you failed a weight, you had the remainder of 50 seconds to complete as many deadlifts as possible as a tiebreaker.

I managed 115#, 135#, 155#, 165#, then attemped 175#, cleaned it but failed to get it fully locked out overhead. I then banged out 24 deadlifts. The guy in front of me attempted the same weight twice unsuccessfully, and then only got 10 deadlifts. So, second-to-last on the leaderboard. Not last! Plus 165 was a PR for both thruster and, I think, a full squat clean.

Anyhow, I was happy with it. 165# is a PR for a thruster, and 175# is a PR for a full squat clean (heavier than that I've done from the hang, and/or as a power clean.

WOD 2: Chipper.

This was a 12 minute time cap to do:
{
10 OH Squats (Rx = 135, Masters = 115) (I scaled to 95#)
10 Box jump overs 24"
10 Thrusters (Rx = 115, Masters = 95)
10 Power Cleans (Rx = 185, Masters=165#
10 T2B
10 Burpee-Muscle-Ups (scaled was burpee C2B, but I did the Rx for this one)
10 T2B

10 Power Cleans (Rx = 185, Masters=165#

10 Thrusters (Rx = 115, Masters = 95)

10 Box jump overs 24"

10 OH Squats (Rx = 135, Masters = 115) (I scaled to 95#)

}

I got 80 reps in 12 min. Made it to the burpee muscle-up "turn-around" and then got the T2B and the cleans done.

No real leader-board placement for this one. Everyone was scaling what made sense for them, unless they were going full Rx. I was pretty pleased to get through that much, especially with the MUs in there (a while ago 10 MUs would have taken 10 minutes!). 

2015-11-27 WOD

Little sore after yesterday's wod. Fun day just working on lifting though

WARM
std warmup
3 rounds
{
15 OH Squats w PVC
2 wall walks
}

MAIN

A. Spend 20 minutes working up to a heavy set of
{
3 Snatch push press
3 OH Squats
}
2x45, 2x65, 2x75, 1x85, 1x95, 1x105

B. Spend 20 minutes working to a heavy 2 position sntach
{
Hang Snatch
Snatch
}
2x45, 2x65, 2x75, 2x85, 2x95, 1x105

C. Spend 20 minutes working to a heavy Clean & Jerk
2x75, 2x95, 2x115, 2x135, 2x155, 1x175failed, 1x175(hang), 1x185failed

2015-11-26 Thanksgiving WOD

Tough partner WOD

WARM
std warmup
5 front squat 45
5 front squat 135#

MAIN

4 parts, all done with partner, all w 15 min cap, all w 5 min rest aftrwar

A. For time, as a team of 2
{
800m run together
50 Backsquat 155# (we scaled to 135#) - 25 reps each
400m run together
25 Backsquat 155# (we scaled to 135#) - 12/13 reps each
}
time: 9:37

5 min rest

B. For time, as a team of 2.
1,2,3...10 of the movements below. 1,2,3 are each done by both people. 4,5...10 are share work
{
Handstand pushup
Muscle-ups

}

Got through the 9's and 3 reps of HSPU, so that worked out to 26 MU's and 29 HSPU. That'd be a workout on it's own!

5 min rest

C. 10 rounds for time, as a team of 2. 5 rounds each
{
300m row
6 burpees over rower

}

time: 14:53 - had to go super hard on the last round to get in under the time cap

5 min rest

D. For time, as a team of 2
{
200 KBS 70# (I did ~90 of these, and my partner 110
200 ball slams 20#

}

time: 12:30

2015-11-25 WOD & Everyday Warrior WOD 4

WARM
std warmup
2x5 wallball 20#
snatch drills
clean and jerk drills

MAIN

A. Everyday Warrior WOD 4 - 7 min amrap
{
2 G2OH 85# (I did muscle clean and push jerk)
2 wallball 20#
4 +4 of above
8 + 8... 16 + 16...
}
Got through the 2,4, 8 and 16. Got 28 of the 32 CJ's for a total of 88 reps
(Rx was pistols instead of wallballs and 115# instead of 85#. I did masters because that's what I signed up for, but may come back in a a few days and do Rx to see how I fare.

B. 5.5.5 clusters (10s rest between) x 3 (2 min rest b/t sets) of T2B

C. Same as B, but for strict pullups.
did 5+5+3, 5+3+2, 5+2+1

I added

D. 3 rounds
{
5 back squat 135#, 135#, 155#
10 GHD situps

2015-11-24 WOD

WARM
std warmup
5 pushups
5 pullups
5 air squats

MAIN

A. work to a heavy behind-the-neck jerk
2x45, 2x65, 2x95, 2x115, 2x135,
1x165, 1x175, 1x185f

B. work to a heavy squat clean
2x95 2x115 2x135
1x155 1x165 1x185 (failed), 1x185 hang squat clean, 1x195 hang squat clean (failed0

C. 5 min AMRAP
{
5 C2B pullups
5 burpees
}
7 rounds +  pullups

I added:

D. 3 rounds
{
HS Hold (~20s for balance)
3x One Arm Chinup (assisted)
}

E. Strict BarMU
1 failed, 1 ugly but successful

2015-11-23 WOD

Wow. Tough one for a monday.

WARM
std warmup
5 pullups
5 pushups
3 rounds
{
5 pushups
10 situps
15 air squats
}
clean warmup

MAIN

A. 6 min emom
{
3 Hang Power Clean 70% (135#)
}

B. For time
{
25 Burpees
5 Thruster 95#
20 Burpees
10 Thruster 95#
15 Burpees
15 Thruster 95#
10 Burpees
20 Thruster 95#
5 Burpees
25 Thruster 95#
}
time: 16:47

I added:

C. 3 rounds
{
10 GHD situps
1 MU (1 kipping, 2 strict (both failed, though one I got over the top and just couldn't press it out)

2015-11-22 Sunday Run

Got a calf cramp with just over 1k to go, and I was worried because of the calf injury I had a while back. So, I stopped and walk the remainder of my 10k

A. Run 8.64km, 43:00, 4:58 pace.

2015-11-21 WOD

Fun Saturday wod. Tough one, but most of it doable for me. Had to scale the OH squats in part C.

WARM
std warmup
warmup deadlift, cleans, OH squats

MAIN

A. 7 min AMRAP
{
7 deadlift 225#
7 HSPU
}
4 rounds even

4 min rest

B. 6 min AMRAP
{
6 Clean & jerk 135#
3 MU
}
3 rounds + 7 (6 CJ + 1 MU)

C. 5 min AMRAP
{
5 OH Squat 95# (I scaled to 75#)
5 burpees
}
5 rounds even

2015-11-20 WOD

WARM
std warmup
3 rounds
{
10 KBS 35#
10 v-ups
}
100m row
10 kbs 53#
3x3 burpees

MAIN

A. Capacity test (rest of group did this Aug 3 but I was travelling, so can't do before/after compare)
{
250m row
15 burpees
25 KBS
15 burpees

250m row

}

Time: 4:57

5 min rest

B. Metcon: 50-35-20 of

{

Wallball 20#

DU

} 

I added:

C. 3 rounds

{

1 Strict MU

2 HSPlateWalk

}

2015-11-19 WOD & Everyday Warrior WOD 3

WARM
std warmup
2x5 scap pulls
2x5 strict pullups

MAIN

A. 3 rounds, not for time
{
HSWalk (In my case, 30s HSHold for balance)
2 MUs
10 Pistols 5/side
}

B. Everyday Warrior workout 3 - 1 time through for time. (this was masters weights/movements)
{
9 deadlifts 185#
28 box jumps (step-ups allowed) 24"
14 Thrusters 95#
30 pullups
}
time: 3:46

I'm ok with that time. Would have been faster if I wasn't messed up from 60 C2B pullups on monday. (I know, I know... excuses!)

2015-11-17 Travel Workout

Travelling in Montreal, I did a drop-in to L'Usine Crossfit. Great place.

WARM

2.5k run (hotel to gym)
stretch, DUs, foam roll, etc for 15 min

15,12,9 of
{
Burpees
Jumping lunges (left+right = 1 rep)
bent over bar row
}

MAIN

A. 12 min emom,
{
even minutes: 10 wallball 20#
odd minutes: 10 C2B pullups (did first 4 sets unbroken)
}

B. 3 rounds for time
{
30 DU
12 alternating DB snatch 40#
40 air squats
}
time: 7:39

one minute rest, then

C. 2 rounds
{
30 sec L-sit hang
25 situps
25 hollow rocks
}

total time: 14:30 (so C took ~6 minutes)

I added:

D. 2 strict MU

E. 2.5k run (back to hotel)

2015-11-16 Travel Workout

Travelling all day saturday, took sunday off, and then working today so had to do something. Squeezed in a quick workout in the hotel gym before dinner.

WARM
std warmup

MAIN

A. 5 rounds for time
{
10 situps
10 pushups
10 air squats
10 DB Snatch (5/side)
}
time: 9 min

B. 4 rounds, not for time
{
10 pistols (5/side)
5 OH DB Squat (2x15#)
30 sec HSHold
}

C. 2k run (cold out! kept it short)

2015-11-13 WOD

WARM
std warmup
clean warmup
200m run

MAIN

A. 2011 CF Open 11.3 - 5 min AMRAP
{
Squat Clean 165# (I scaled to 135#)
Jerk 165# (I scaled to 135#)
}
18 rounds = Score of 36 (both clean and jerk each count for a point)

rest 4 min

B. 2011 CF Open 11.4 - 10 min AMRAP
{
60 Burpee bar jumps (Rx was bar-facing, but I just did bar-parallel)
30 OH Squats 120# (I scaled to 75# -120# too heavy - esp after yesterday doing 50 OHsquats!)
10 Muscle-ups
}
94 reps (got the 60+30 done, then 4 MU's in the remaining 90s)

I added:

C. 3x10 GHD situps

D. 3x Gymnastics kip practice (didn't quite get it, but close)

E. One Arm Chinup progression
2x5 chinups
2x2 One Arm Chinup (assisted)

2015-11-12 WOD & Everyday Warrior WOD 2

WARM
std warmup
40 wallball passes
OH Squat warmup
2x5 45#, 2x5 65#, 1x5 75#, 1x3 95#
20 DU

MAIN

A. Everyday Warrior workout 2. 20 min AMRAP of
{
21 cal row, damper set to 10
7 OH Squat at 115# (scaled was 75, which I had to do)
21 DU
}

Score: 7 rounds + 21 cal row = 7x47 + 21 = 364

B. MU Work
5 pullups
3 dips
worked on transitions a bit

2015-11-11 WOD

Memorial day, so had our choice of two hero WoDs, McGhee or Holbrook. I chose the latter

WARM
std warmup
3 rounds
{
10 v-ups
10 kbs 35#
}

MAIN

A. "Holbrook". 10 rounds, each as a sprint, w rest in between.
{
5 Thruster 115# (did all 10 rounds unbroken)
10 pullups (managed all 10 sets unbroken)
100m run
1 min rest
}
times:
1:08, 1:20, 1:15, 1:15, 1:15,
1:15, 1:16,1:20,1:20,1:16
total: 21:32 (PR, as I've never done this wod before)

I added:

B. 3 HSHold, ~30s

2015-11-10 WOD

WARM

std warmup
pushpress warmup
200m run

MAIN

A. MU work for ~10 min
10 scap pull
2x5 strict pullups
1 kipping MU
3 strict MU

B. 8 min AMRAP
{
200m run
10 pushpress 115#
12 T2B
}
3 rounds, 6 reps (run + 5 reps)

C. 8 min AMRAP
{
300m row
25 wallball 20#
10 burpees to 25# plate
}

D. Pullup progression
strict pullups: 5,4,3,2,1
tried a strict MU and failed

2015-11-09 WOD

WARM

std warmup
CJ warmup w barbell

MAIN

A. In 15 min, work to a heavy clean & jerk
warm: 3x95, 2x115, 2x135
main: 2x155, 2x175, 2x190 (both failed)

B. 8 min emom
{
2 CJ @ 70% ORM (that would have been 135, I chose to go a little higher, 145#
}

C. 3 rounds for time
{
60 DU
10 strict pullups
}
Time: 14:30 (I think - I didn't write time down. Was tripping on DU's a lot)

2015-11-08 Sunday Run

A. Run 9.93km. 47:28. 4.47 pace.

2015-11-07 WOD

Whew! Beefy Saturday workout!

WARM

Std warmup

Snatch warmup

3 rounds

{

12 cal row

Plank hold

}

MAIN

A. 21-15-9

{

Calls on rower

Snatch (65# first set,75# , 95#)

}

Time: 15:50

B. for time

{

80 wallball

40 pullups

20 Power cleans 135#

10 MU

}

Time: 18:12

C. 1 Strict BarMU

2015-11-06 WOD

WARM
std warmup
5 pullups
200m run
2x5 kbs 53#
2x5 Deadlift 135#
250m row

MAIN

A. November challenge: 2k row for time
7:45 (0:02 PR. I'll take it!)

B. 3 rounds for time:
{
400m run
30 KBS 53# (did all 3 sets unbroken)
10 DL #225 (Rx was 275. Broke these 4-3-3)
}
time: 12:41

I added:

C. 2 MU

2015-11-05 WOD

Active recovery day. Did a row and decided to work on my snatch, try deadlifting to see how my back feels, and some other stuff.

WARM
std warmup

MAIN

A. 2k row, moderate pace
8:15

B. Work to a ORM snatch
5x45, 5x75, 3x95, 1x115, 1x125, 1x135(fail)
I was happy to get within 10# of my PR, given that my back injury a while back

C. 5x10 Deadlift #135

D. 3 rounds
{
10 GHD situps
1 MU
}

E. Banded back lever progression

2015-11-04 WOD & Everyday Warrior WOD1

There's an online comp a bunch of us are doing called Everyday Warrior, which is a cancer treatment fundraiser. One workout a week for four weeks, so today we did the first of those

WARM
std warmup
CJ warmup

MAIN

A. Everyday Warrior WOD 1: 15 min cap
- Max burpee-bar-jumps in 3 min
48
- In remaining 12 min, establish a 1RM Clean & Jerk
135, 165, 175, 185
then cleaned 195, but failed the jerk
went down to 190, cleaned it, but failed the jerk again
so, 185.
total score: 185+48=233

B. 10 min AMRAP. Ascending ladder of 2's (2,4,6,8...) of
{
30" Box Jumps
HSPU
}
Completed the 10's, the 12 box jumps, and 6 of the 12 HSPU
2+4+6+8+10+12 = 42 box jumps
2+4+6+8+10+6 = 36 HSPU

I added:

C. One Arm Chinup progression
2x5 chinups
2x3/arm one arm chinup assisted (2 finger)
2x1/arm one arm chinup assisted (holding wrist)

D. BarMUs

4 singles, working on reducing my 'chicken wing'

E. One legged squats

5 pistols/leg

5 shrimp squat/leg

2015-11-03 WOD

WARM
std warmup
3 rounds
{
10 ball slams 20#
10 KBS 35#
}

MAIN

A. Benchpress - wave load 321,321
warm: 10x45, 5x95, 5x115
main: 135x3, 155x2, 165x1, 145x3, 155x2, 165x1

B. 6x10 dips - superset with above
unbroken on all but last set

C. 3 rounds for time, 15 min cap
{
500m row
15 T2B
2 rope climbs (did 4 total: 2,1,1)
15 HSPU (did 30 total, 15, 10, 5)
}
hit 15 min cap

I added:

D. MU Work
2 strict MU attempts, both failed

2015-11-02 WOD

WARM
std warmup
thruster warmup

MAIN

A. 5 rounds. 2 min/round, 4 min rest b/t
{
10 pullups
5x10m shuttle runs
95# Thrusters remainder of 2 min.
}
score is # thrusters/round
20, 18, 15, 15, 15

I added:

B. Round out to 100 thrusters (because, well, why not)
5,6,6

C. MU work
1 strict barmu
2 kipping MU

D. 3 HSHolds
~20s, for balance

2015-11-1 Sunday Run

A. 9.61km. 46:59. Pace of 4:53.
I'm ok with that pace given that it was a slightly hillier route than usual.