2015-03-31 WOD

WARM
std warmup
30 wallball passes

MAIN

A. 5 round for time
{
200m run
20 pullups
10 deadlifts 225# (I did 205)
}
time: 17:04

B. 12 min EMOM
even minutes: 5-8 HSPU (I did 5 on the first round, 4/round after that, working on kipping)
odd minutes: 2-5 MU (I did 1 per round, but got all of them in 1 attempt except the last - which I got on the second event).

I added:

C. Challenge of the month: max reps UB KBS 53# - I got 52. Could have done more if my grip wasn't shot from the pullups and deadlifts.

2015-03-30 WOD

WARM
std warmup

MAIN

A. Skills work. 3 rounds (I only did 2, and only 1 round of the MUs) not for time
{
12 T2B
10 Pistols
30 DUs
3-5 MU (I got 3 unbroken, and they went up pretty easily)
}

B. 8min EMOM
5 push press, moderately heavy weight. (I went w 95#)

C. "JT" - 21-15-9 of
{
HSPU - I got the 21's and the first half of the 15's done, but then had to go to CG pushups
Ring Dips
Pushups
}
Time: 17:49 - Scaled.

2015-03-28 WOD

Hero wod today. Tough one, but shaved some time off last time I did it. Progress!

WARM
std warmup
200m run
Clean warmup

MAIN

A. "Badger". 3 Rounds for time:
{
30 Squat Cleans 95#
30 pullups
800m run
}
time: 32:00 Rx (-5:04 from last time I did it, 7 months ago)

I added:

B. 2 rounds
{
3 HS Hold, for balance
10 GHD situps
}

2015-03-27 CF Open 15.5

Last workout of the 2015 Open today. Not a good one for me. Long, all engine, and a real leg-burner, not to mention a lung-burner. I might be able to do slightly better doing it a second time, but I'm not sure I want to endure another 14 minutes of suck for a few spots on the leaderboard.

WARM
std warmup
2 rounds
{
10 cal row
5 thrusters 65#, then 95#
}

MAIN

A. CF Open 15.5. For time: (split times in brackets)
{
27 cal row (1:13)
27 thrusters 95#
21 cal row (5:27)
21 thrusters 95#

15 cal row(9:37)
15 thrusters 95#

9 cal row (13:03)
9 thrusters 95#

}

time: 14:30

2015-03-26 WOD

Active recovery day, so just some rowing and skill work

WARM
std warmup

MAIN
A. 3k row
13:00

B. HS practice
3x
{
3 HS Holds ~20-30s each
3 Kipping HSPU <-- need to work on these following 15.4
}

C. One Arm Chinup (assisted)
2x3 (3x per arm)

D. MU Practice
3 MU attempts (all missed)
3 BarMU attempts (2 successful, 1 missed)

2015-03-25 WOD

WARM
std warmup
3 rounds
{
12 KBS 36#
~30s plank
100m run
}

MAIN

A. 3 rounds
{
10 CJ 165# (I scaled to 135#)
10 T2B
}
time: 7 min even
5 min break

B.
{
20 burpee C2B Pullups
20 Thrusters 115#
20 Ring Dips
}
10 min even
5 min break

C.
{
800m run
40 cal row
}
6:30

2015-03-24 WOD

WARM
std warmup
200m run

MAIN
A. Backsquat, 'conga line style'. Work to a heavy triple
warm: 45x5, 95x5, 135x4,
main: 185x3, 205x3, 215x3, 225x3

B. 5 rounds for time
{
100m run
3 deadlift 295# (I scaled to 255#)
5 box jumps 30"
}
Time: 5:42

I added:

C. Jerk practice off blocks. 2x push jerk, 2x split jerk
4x 45, 4x95, 4x135, 2x165 (failed second 2)

D. One Handed Chin-up progression
5/arm, 2 fingers on second hand (progress!)

2015-03-23 CF open 15.4 re-do

Had another go at 15.4 today and gained a few reps

WARM
500m row
3 HSPU
Clean practice: 5x95, 5x135, 3x155, 1x185

MAIN

A. CF Open 15.4. 8 min AMRAP of HSPU and 185# power cleans, as follows
{
3 HSPU
3 Cleans (done as hang power clean) 185#
6 HSPU
3 cleans
9 HSPU (of which I only got 4)
etc
}
Score: 19.

Improvement over my 13 from the other day - mostly by pacing myself and focusing on not getting any no-reps on the HSPU or missed lifts on the cleans. (I did get 1 no-rep on HSPU)

Things that were clear I need to work on:
- I am WAY bow-backed on my HSPU. Need to pay attention to form.
- I've been slacking on HSPU and using an ab-mat a lot. That last inch was killing me, and it serves me right for not working it for so long.
- Need to work on form for my cleans. Speed; early arm-bend; getting under the bar. All issues for me.

2015-03-22 Sunday run

Slightly shorter run today and a few movements to work out some kinks.

A. 5k run (4.99k, 25:02, 5:01min/km pace)

B. 2 rounds
{
5 strict pullups
5 dips
1 BarMU
}

2015-03-21 WOD

tough partner wod today.

WARM
std warmup
thruster warmup
400m run

MAIN

A. AMRAP 30 minof
{
20 Thrusters 95# (my partner did 65#, I did 95#)
5 Rope climbs 15' (We scaled to 2)
400m
}
One partner runs while other does thrusters and climbs. Whenever partner returns from run, partners switch and rep count resumes exactly where it left off (e.g. if A gets 17 thrusters, B gets 3 thrusters and then goes to rope climbs).

Reps (for my half of the work):
20 thrusters, 1 rope climb, 400m run
2 rope climbs, 5 thrusters, 400m run
20 thrusters,  400m run

9 thrusters, 2 rope climb, 2 Thrusters, 400m run

4 thrusters, 2 rope climb, 400m run

12 thrusters, 1 rope climb, 400m run

4 thrusters.

Total:

6*400M, 76 thrusters, 8 rope climbs 

2015-03-20 CF Open 15.4

Had a first attempt at 15.4. Pretty sure I could do better second time around, so I'll be re-doing it on Sunday or Monday

WARM
std warmup
200m run
Power Cleans: 3x135, 3x165, 1x185

MAIN.

A. CF open 15.4 8min AMRAP. HSPU go up by 3 each round, and Cleans go up by 3 each 3 rounds.
{
3 HSPU
3 Cleans 185#
6 HSPU
3 Cleans 185#
9 HSPU
3 Cleans 185#
12 HSPU
6 Cleans 185#
15 HSPU
6 Cleans 185#
...
}
Score: 13 Rx
I got the first 3 HSPU, then 2 cleans, followed by two missed lifts, then my third. The round of 6 HSPU had a few failed reps.
For next time:
Pace myself on the cleans, get under then. Slow and steady w no missed reps
HSPU: Need to kip them (was going strict), and focus on not bowing at the top

I added;
B. Ring pullups
4x3

2015-03-19 WOD

Active recovery day

WARM
std warmup

MAIN
A. 3km row, moderate pace (13 min)

B. HS practice
HS Holds, x 10

C. 2x5 strict pullups

2015-03-18 WOD

WARM
std warmup
50 wallball passes (of various kinds)
200m run

MAIN

A. 10 min AMRAP
{
15 cal row
12 KBS 53#
12 pushups
}
5 rounds + 10 cal row
5 min rest

B. 10 min AMRAP
{
200m run
12 wallball 20#
12 pullups
}
4 rounds
5 min rest

C. 10 min AMRAP
{
50 DU
12 T2B
24 goblet squat 53#
}
6 reps shy of 3 rounds

I added:

D. 2x2 One Arm Chinup (assisted)

E. 3 BarMU (last one failed)

2015-03-17 WOD

WARM
std warmup
200m run

MAIN
A. 5 min emom, 3 heavy deadlifts 70-80%
warm: 5x95, 5x135, 3x185
main 3x225, 3x255 x 4

B. 21-15-9 of
{
Power snatch 95, 115, 135 (I scaled to 65, 75, 95)
pullups
}
9:30

C. HSPU practice
4x3, also did some handstand holds

I added:

D. One Arm Chin-up, assisted
2x2

2015-03-16 CF Open 15.3 Re-do attempt (failed)

Had another go at 15.3 today. Didn't go well. My wrists were both open sores where I'd torn them on the rings, and my biceps were sore as hell, but I wasn't happy with my score so decided to give it another go.

WARM
2x5 wallball
2x5 strict pullup
lots of shoulder stretching
500m row

MAIN.
A. 15.3 - 14m amrap of 7 MUs, 50 WB, 100 DUs.
I got 2 MUs in maybe 5 or 6 attempts, saw that I was way behind my last time, and gave up. Another day.

B. Did 100 DUs.

Called it a day. :-(

2015-03-14 CF Open 15.3

My first (only?) attempt at 15.3. A lot of peope were upset with this one because it _starts_ with muscle-ups, meaning that a lot of people will need to go scaled right at the outset.

However, a LOT of people are getting their first MU (or more) as a result. I think it was good for them to program as it sets the bar as to an understanding of what is expected at Rx level

WARM
500m row
2x5 wallball
2x5 pullups
2x20 DU
2x5 strict pullups
lots of stretching

MAIN

A. CF 15.3 - 14 minute AMRAP of
{
7 Muscle-Ups
50 Wallball 20#
100 DU
}

I got a lot of failed attempts on the MUs. Should have taken longer between and not failed any. Took me about 7 minutes to get them done as a result, and really I should have been done in 4 minutes.

Wallballs went as planned. Sets of 10 with 5 second rest between.

DUs fell apart a lot given how winded I was. Normally would do these in 3-4 sets, but I had a lot of set sof 7,8,10... Another area to make up time if I re-do.

Finished the DUs at 13:26. Made 2 attempts at MUs but was nowhere close

Score 157, 13:26 tie-breaker time

2015-03-12 WOD

Back after two days of travel with no workout. Wanted to get some hard work in. Did makeup for yesterday. Travelling again tomorrow, so 15.3 has to wait for Saturday.

WARM
std warmup
ladder drills.

MAIN

A. Skill work - 3 rounds, not for time
{
40 DUs (all unbroken)
12 BF Pullups (2-3 at a time)
1 HS Hold, practicing off wall)
12 box jumps, 24" practicing bounce
}

B. 6 min AMRAP
{
6 thrusters 115#
6 box jumps 30"
}
reps: 4 rounds + 3 reps

C. (was a partner wod, so I split it as if working with someone
1500m row - 5x300 with equal rest time in between
800m run

I added:

D. MU practice
3 unbroken! PR!

2015-03-09 CF Open 15.2 Re-do

Wasn't happy with my score, so figured I'd come in, warm up a bunch, and redo it.

WARM
warmed up pullups, snatches
5 minute row
5 minute airdyne

MAIN
A. 15.2
0:00 - 3:00:
{
10 OH Squat 95#
10 C2B Pullups
10 OH Squat 95#
10 C2B Pullups

}

if done in 3 min time cap, you get another 2 minutes, and add 2 reps to each movement:

3:00 - 6:00:
{
12 OH Squat 95#
12 C2B Pullups <-- first attempt I got as far as getting these done.
12 OH Squat 95# <-- today I got 6 of these done as well
12 C2B Pullups

}

Got to 70 reps. A little better, and puts me slightly above average for my age group, but I still need a lot of work here.

2015-03-07 CF Open 15.2 + WOD

Came in early to do 15.2, then did half of the WOD, as I had to get out in time to take kids to an event.

WARM
warmed up pullups, snatches
(in retrospect, should have also worked on loosening shoulders & hips more)

MAIN
A. 15.2
0:00 - 3:00:
{
10 OH Squat 95#
10 C2B Pullups
10 OH Squat 95#
10 C2B Pullups

}

if done in 3 min time cap, you get another 2 minutes, and add 2 reps to each movement:

3:00 - 6:00:
{
12 OH Squat 95#
12 C2B Pullups
12 OH Squat 95#
12 C2B Pullups

}

etc

Last year, I finished the first round with 2 seconds to go, and got 58 reps total. This year, I finished the first round with ~25 seconds to go, and managed 64 reps total. An improvement, but not entirely pleased with it. May redo Monday.

B. "Abbate"

1 mile run (I did an 800m run)

21 CJ 155# (I did all of these, but then stopped as I had to leave)

800m run

21 CJ 155# 

1 mile run

That would be a brutal wod to do the whole thing. 21 CJ's at that weight had me pretty fatigued toward the end. 42 would be rough.

2015-03-05 Travel Workout

Last day of GDC workout. Just two of us this morning!

A. 1 mile run

B. 5 rounds, not for time
{
10 box jumps 30"
10 lunges
5 pike pushups
}

C. 1 mile run

2015-03-04 Travel Workout

A. 2k run

B. 5 rounds of
{
10 Box Jumps 30"
10 Pistols (5/leg)
10 pushups
5 HSPU
}

C. 2k run

2015-03-03 Travel Workout

At GDC this week, and like last year, I'm organizing some group workouts around the convention center area in San Francisco. Small group of four of us this morning.

A. 1 mile run, slow pace.

B. Tabata Tuesday!

B1. Tabata situps
12 per round, dropping to 10 last couple rounds, so ~90 situps

B2. Bottom-to-bottom tabata air squats.
Love these. So spicy!
Did 12 per round for 8 rounds. 96 squats

B3. Tabata pushups
I came out of the gate too hard here.
14, 12, 12, 8, 8, 7, 6, 7. Total of 84.

C. 1 mile recovery walk
Would have been a run but a couple of the noobies weren't up for more than walking. :-)

2015-03-01 CF Open 15.1 re-do

Went into the box and had a second go at 15.1. Got a few more reps and a PR.

WARM
1k row
2x5 T2B
2x5 CJ 115, 2x165#
2x5 Snatch 45, 2x3 115#

MAIN

A. Open 15.1 - 9min amrap of
{
15 T2B (I did first 1st round unbroken, 2nd, 3rd round in 2 sets, the fourth round was in 4 sets or so)
10 Deadlift 115# (1st 2 unbroken, 3rd set split in 2)
5 Snatch 115# (all singles, and after first round, paused at the hang)
}
Reps: 3 rounds + 15 T2B + 10 DL + 3 Snatches = 118 Rx - 8 more reps than Friday

B. Open 15.1A - IMMEDIATELY after 15.1, a 6 minute clock begins. Establish a 1RM CJ
{
165
185
195 - Cleaned (PR), but failed to get overhead
190 - Cleaned, and ALMOST got the jerk. Would have if I hadn't been too hungry and gone for 195.
}
Score: 185 (tied my 1st attempt)