2015-12-31 WOD

WARM
std warmup
10 air squats
300m row
5 burpees

MAIN

A. 5 rounds for time
{
400m run
20 burpees
500m row
}
time: 28:30

B. pullup practice
10 scap retractions
5 strict pullups
5 kipping pullups
butterfly pullup practice
3, 3, 4, 3, 4, 5! Which is a PR and was on my goal list for the year. Woot!

2015-12-30 WOD

WARM
std warmup
3 rounds
{
10 wall squats
10 scap pulls
}
3 rounds
{
10 goblet squats
10 pushups
}

MAIN

A. December challenge, re-test. 5 min max weight overhead, Squat clean thrusters. Choice of weight 95/135/165

I aimed to do sets of 4 reps every 30 seconds. Came up a bit short of that, but improved vs when we did it ~2 weeks back
min 1: 4, 4
min 2: 4, 4

min 3: 4, 3

min 4: 3, 3

min 5: 4, 4

Total: 37 reps. 5 rep improvement over last time, and 3515# vs 3040# last time.

B. For time: 10,9,8...1 of

{

pullups

dips

}

8:13

C: 12 min AMRAP (I ended up scaling this heavily)

{

9 HSPU (did 9 1st round, 7 2nd, 3rd rounds)

6 MU (I scaled to 3 per round)

3 Full clean and Jerks 185# (I scaled to 135 for round 1, then 95)

} 2+8 (2 rounds + 7 HSPU + 1 additional MU

2015-12-29 WOD

WARM
std warmup
40 wallball passes 14#

MAIN
A. Build to a 1rep heavy Back squat
10x45, 10x95, 8x135, 5x185
3x205, 2x225, 1x245, 1x255

B. Build to a heavy 1rep power clean
95x3, 115x2, 135x2, 155x2
175x1, 185x1, 195x1(fail), 190x1(fail)

C. 8 min EMOM
{
2 Power cleans, at 80% of above max. (I did 155#, which is 84% of 185)
}

D. Metcon. 3 rounds for time
{
50 DU (1 round of these was unbroken, others in 2 sets)
15 KBS 70#
10 Box jump 30"
}
time: 6:48

I added:

E. Skill work. 3 rounds, not for time
{
5 HS kickup
3 wrist extension planche lean
1 MU (1st set, kipping; 2nd, 3rd set, strict but failed)
}

F. 3x8 Anterior Shoulder Flexion with band

2015-12-28 WOD

WARM
std warmup

MAIN

A. 3x3 Benchpress at ~80%. Superset with B.
warm: 10x45, 8x95, 5x125
main: 3x3 @ 155# (77%)

B. 3x5 DB Press (seated)
3x5 @ 35#

C. Accumulate 20 tempo pushups 3-down,0-up
15 in set 1
5 in set 2

D. Metcon. For time: 30-20-10
{
wallball 20# (did set 1 unbroken, set 2 in 2 sets, set 3 unbroken)
pullups
}

I added:

E. 3 rounds, not for time
{
5 HSKickups
3 pistols/leg
10 GHD situps
}

2015-12-27 Sunday Run

Slightly short of my 10k, but was kind of rushed, so...

A. Run 8.41km. 42:18, pace of 5:02

2015-12-26 WOD

WARM
std warmup
10 partner over-unders
2x10 KBS
150m row
2x5 pullups

MAIN

A. With partner, 3 rounds for time. Subtract total KBS (1 rep = 1 second). 1 partner rows while other does KBS then switch
{
500m row
AMRAP KBS
}
Round 1: 50 reps for me, 45 for partner (I did 53#, he did 70#)
Round 2: 50 reps for me, 40 for partner

Round 3: 45 reps for me, 35 for partner

Total time: 13:20 - 265 reps (4:25) = 8:55

B. With partner, 3 rounds for time. Subtract total pullups (1 rep = 1 second). 1 partner runs while other does pullups, then switch
{
400m run
AMRAP pullups
}
Round 1: 31 reps for me, 29 for partner
Round 2: 24 reps for me, 30 for partner

Round 3: 22 reps for me, 30 for partner 

Total time: 11:58 - 2:46 (166 reps) = 9:12

C. Back Squat (was supposed to be 3x8 @ 75%, but did fewer reps and at 70%

warm: 5x45, 5x135

main: 185# x6, x6, x8

I added:

D: BarMU

one kipping

one strict

2015-12-24 WOD

Christmas eve WOD. Brutal

WARM
std warmup
2 rounds
{
10 box jumps
10 KBS 36#
}
3-4 of each of the movements below

MAIN

A. 12 Days of Xmas. Done like the song, round one is movement 1. Round 2 is movement 2, then 1. Round 3 is movements 3,2,1...

Movements:
1 200m run
2 Muscle-ups
3 Power Snatch 95# (Rx was 135#)
4 Burpee box jump 24"
5 pullups
6 thrusters 95#
7 ketttlebell swings 53# (Rx was 70#)
8 Toes-to-bar
9 Handstand Pushup
10 Power Cleans 95# (Rx was 135#)
11 Ring dips
12 Dumbbell Cleans 2x35#

Finished the whole thing in 58:55.

That adds up to:

1 = 1 rep
1,2 = 3 reps
1,2,3 = 6 reps
1,2,3,4 = 10 reps
1,2,3,4,5 = 15 reps
1,2,3,4,5,6 = 21 reps
1,2,3,4,5,6,7 = 28 reps
1,2,3,4,5,6,7,8 = 36 reps

1,2,3,4,5,6,7,8,9  = 45 reps

1,2,3,4,5,6,7,8,9,10 = 55 reps

1,2,3,4,5,6,7,8,9,10,11 = 66 reps

1,2,3,4,5,6,7,8,9,10,11,12 = 78 reps

= 364 reps total

Or: 

12 200m runs
22 Muscle-ups
30 Power Snatch 95# (Rx was 135#)
36 Burpee box jump 24"
40 pullups
42 thrusters 95#
42 ketttlebell swings 53# (Rx was 70#)
40 Toes-to-bar
36 Handstand Pushup
30 Power Cleans 95# (Rx was 135#)
22 Ring dips
12 Dumbbell Cleans 2x35#

2015-12-23 WOD

WARM
std warmup
snatch drills

MAIN

A. Work to a heavy snatch (full squat snatch).
squat snatch: 3x65, 2x75, 2x95, 1x105
power snatch: 115, 125, 135(f)

B. CF Open 13.1. 17 minute AMRAP
{
40 burpees (with jump to 6" marker)
30 snatches 75#
30 burpees (with jump to 6" marker)
30 snatches 135#

20 burpees (with jump to 6" marker)
30 snatches 165#

10 burpees (with jump to 6" marker)
30 snatches 210#
}
I got the first 100 reps done in 9:20 (vs 10 min last time), then got 1 rep at 135#.
Probably could have managed 2-3 more, but instead dropped to 95# and got 20 reps
So score was 101, or 121 scaled.

vs my performance of 2013 open, if ranked in the 45-49 masters category, my 2013 score would have been ~ 2600/3240 (80th percentile), and today's would have been ~1900/3240 (58th percentile). Had I not scaled, and instead manage and additional 5 snatches or so, I'd be somewhere around mid-point. Definite improvement.

I added:

C. One Arm Chinup progression
3x3/arm

D. Pullup/MU work alternating w GHDs
{
10 GHD situps
5 strict C2B pullups
10 GHD situps
5 HR pullup
10 GHD situps
3 kipping barMU
10 GHD situps
2 strict BarMU
}

2015-12-22 WOD

WARM
std warmup

MAIN

A. 3x5 Back Squat @ 60-70% (270 x.7 = 190)
warm: 5x45, 5x95, 5x135, 5x165
main: 3 x 5 @ 195#

B. 2x5 Front Squat @ 60-70% (225 x.7 = 160)
main: 1x5 @ 165, 1x5 @ 175# (this was about 77% - probably higher than I should have gone)

C. 4 sprint sets, each for time, full sprint, 4m rest b/t
{
15 cal row
5 Deadlift 285# (I scaled to 225#)
5 burpee bar jump
}
times: 1:12, 1:14, 1:10, 1:14

I added:

D. 5 sets not for time:
{
5 HSPU
1 MU
}

2015-12-21 WOD

WARM
std warmup
1000m row

MAIN

A. skill work. 3 rounds, not for time
{
50 DU
15 wall squats
10 pullups (tried butterfly for a few, then kipping)
}

B. 1.1.1 CJ clusters
warm: 45, 75, 95, 2 reps each
main 145# 1.1.1 x 3

C. metcon:
{
100 DU
50 wallball
25 pullups
}
time: 5:57

I added:

D. 3 rounds
{
2x3 Cossack Squats (PVC, then 25# for latter 2 sets)
1 MU (kipping first 2, strict for last round

2015-12-20 Sunday Run

Been a while since I got 10k in. Tried going without my headphones and so didn't know whether I was holding pace until the very end.Managed to keep it sup 5min/km, which was my goal

A. Run 9.5km, 47:04, 4:57/km pace.

2015-12-19 December Throwdown

The box had another Saturday throw-down at the box, so I went just for the fun of it. Two workouts, with about 15 minutes in between.

WOD 1: In 12 min, complete the following:
3 rounds of
{
50 DU
15 pullups
10 Power Snatch 135# (I scaled to 105#)
}
Then in remaining time (if any), do a ORM CJ

I got through the 3 rounds in 10:30, so didn't leave a lot of time for CJ attempts. Spent too long building and ran out though I could have gone heavier
105, 135, 155, 165, started loading 175 and ran out of time.

WOD 2: 2014 Open 14.4 - 14min amrap:
{
60 cal row (3:05 - 5 sec better than last time)
50 T2B (sets of 5,4, etc)
40 wallball (12,11,9,8)
30 Power clean 135#
20 MU
}
Got through everything but the MU's, and got 2 of those, so 182 reps, vs 172 last time I did it, so that's good.

2015-12-18 WOD

WARM
std warmup
15 air squats
5 pullups
10 pushups
clean warmup w bar

MAIN

A. Metcon. for time:
{
a. 4 rounds of "Cindy"
{
5 pullups
10 pushups
15 air squats
}
time: 3:00
1 min rest

b. 3 rounds of "DT"
{
12 Deadlifts 135# (Rx was 155#)
9 Hang power cleans 135#
6 Push Jerk 135#
}
time: 8 minutes (clock at 12)
1 min rest

c.2 rounds of "Kelly"
{
400m run
30 wallball 20#
30 box jumps 24"
}
time: 12:30 (clock at 25:30)
1 min rest

d. 1 round of "Ship"
{
8 Squat Cleans 135# (Rx is 185#)
7 burpee box jumps 30" (Rx was 36"!)
} time: 5 min
}
total time: 31:30

B. 3x8 back squat at 70%,. I was pretty smoked, so did this at 50% for 2 rounds, 60% for 1 round
{
3x8 at 135#, 135#, 155#
}

I added:

C. 5 rounds of:
{
10 GHD situps
HS Platewalk (step down and try to step up)
}

D. MU work
3 kipping MU

2015-12-17 WOD

(makeup for Monday)
WARM
std warmup
6 TGS 36#
10 goblet squat 26#
clean warmup
thruster warmup

MAIN

A. December challenge:
AMRAP 5 of Squat Clean Thrusters, 95/135/165
Max weight moved overhead in 5 min, pick any of above weights

I did 95#, sets of 5 reps w short rest after each.

Total: 32 reps (6x5+2) =  3040#

B. EMOM12
{
20 DU
3 Power clean 135#
}

C. AMRAP 5
{
5 HSPU
5 Box Jump 30"
}
Total: 4 rounds + 2 HSPU

I added:

D. Pullup work
5 strict pullups
5 strict C2B pullup
2x3 HRpullup
2 bar MU
2 strict bar MU

2015-12-16 WOD

WARM
std warmup
clean drills
2x5 T2B
10 partner over-under

MAIN

A. Work to a heavy CJ
3x45, 3x95, 2x115, 2x135, 2x155, 1x165, 1x175(f), 1x170(f)

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

9 CJ 135#
9 T2B

12 CJ 135#
12 T2B

etc

}

Score: 3+3+6+6+9+9+12+12 + 2CJs = 62 reps

Better than the 41 I got 2 years ago, and would have put me about 34th percentile on the leaderboard.

I added

C. 3 rounds, not for time

{

2 MU (1st round kipping, 2nd round strict, 3rd round strict but failed)

10 GHD situps

}

2015-12-12 WOD

WARM
std warmup
100m row
2x3 burpees
2x5 pushups
2x5 box jumps

A. Partner wod - for time
{
3000m row (we did 6x250m each)
200 burpees (we did 15 each during the partners 250m row, then an extra 10 at the end)
}
time: 14:44

2 min rest

B. 12 min amrap. 1 person does 1 round while partner rests, then switch
{
12 box jumps 24"
12 HRPushups
}
we did 6 rounds each, keeping to a minute per round.

I added

C. MU work
3 kipping MU
1 failed strict MU
2 strict MU

2015-12-11 WOD

WARM
std warmup
200m run
Clean drills
OH Squat drills

MAIN

A. 3 rounds for time. 14 min cap
{
400m run
10 OH Squat 115# (I did 85#)
5 Bar MU
}
time: 11:05

2 min rest

B. 3 rounds for time. 14 min cap
{
400m run
5 Squat Cleans 185# (I did 135#)
10 HSPU
}
time: 13:03

I added

C. MU practice
5 MU singles

2015-12-10 WOD

active recovery day

WARM
std warmup

MAIN

A. 2k row
~8 min

B. work to a heavy CJ
WARM: drills w empty bar
MAIN: 2x75, 2x95, 2x115, 2x135, 2x155, 2x165 (got both cleans, failed both jerks)

C. Pullup work
5 strict pullups
2x3 strict HR pullups
2x3 kipping HR pullups

D. HS platewalks
3x step-down only, failed stepping up

2015-12-09 WOD

WARM
std warmup
800m run

MAIN

A. 3 rounds for time
{
21 wallball 20#
15 T2B
9 burpees
}
time: 9:55

B. 3 rounds for time
{
21 cal row
15 thruster 95#
9 C2B pullups
}
time: 13:38

I added:

C. not for time:
{
5 chin-ups
5 pistols/leg
4 one-arm chinups/arm
4 pistols/leg
3 one-arm chinups/arm
3 pistols/leg
2 one-arm chinups/arm
2 pistols/leg
1 one-arm chinups/arm
1 pistols/leg
}

2015 Everyday Warrior post-mortem

Did a little online comp recently, and have been meaning to write up some thoughts about it.

There were 4 workouts over 4 weeks.

Event 1: 3 minutes of burpee bar-jumps, and then 12 min to set a max clean & jerk

Came in 126th out of 245 entries in my division, just below mid-point in the group.

I did this one Rx, naively thinking I could do all the events that way. After event 2 I had to go back and re-submit as 'masters'. Luckily, event 1 wasn't that different for masters division, except that I could have done step-overs on the burpees. I got 48 reps and might have managed 56-58 had I done per my division.

I got a CJ of 185 (tied my PR), then failed an attempt at 195, then cleaned 190 but failed the jerk. Should have just gone for 190.

Had I done step overs and only done the lesser CJ attempt, could have come somewhere around 98th, or 40th percentile. Oh well. instead I was 51st percentile

Event 2: 20 min amrap of 21cal row, 7 OH Squat at 75# (Rx was 115#), 21 Double unders

On the one hand, this was a weak event for me, ad the Rx weight on OH squats was outside my ability. However, at the scaled weight I did ok, and it was just a steady grind for 20 min. I came in 74 of 215 for that event, or 34th percentile

Rank after event 2: 92 of 211, 43rd percentile

Event 3: task completion workout. For time: 9 185# DL (Rx 275), 28 box jump 24" (Rx 30"), 14 thrusters 95# (Rx 135#), 30 pullups (Rx C2B).

Took me 3:46. Probably could have pushed a little harder, but hard to judge what it was going to take.

3:46 put me at 68th of 202, right at 34th percentile like event 2.

Rank after event 3: 69 out of 179, 39th percentile

Event 4: 7 min amrap of doubling (2, 4, 8, 16...) G2O 85# (115 Rx) and wallball 20# (pistols Rx)

Really wish I could have done this one Rx as just being able to do pistols would have helped me here. But oh well. Got 88 reps (got through to the 16s, then a 28/32 of G2O. In retrospect, I went too slow a pace on this. 7 minute event, I paced myself as if it was 12 or something

This put me at 88 of 155 for this event, or 57th percentile.

Final rank for entire event: 67th out of 141 people that finished all 4 events. 48th percentile. 27th percentile of all entrants that posted at least 1 score.

Learnings: Not as good as I'd have liked, and I could feel that I was off my peak. Should have spent some more time planning strategy, or doing 2 runs of workouts. Highlighted that my OH Squat needs work (which I knew).

2015-12-08 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
12 T2B
40 DU
1 rope climb (2 of these I did legless)
}

B. 8 min amrap. 2, 4, 6, 8...
{
Hang Power Clean 115#
Push Press 115#
}
2,4,6,8,10 + 6 = 66 reps

C. 8 min amrap. 2, 4, 6, 8...
{
burpees
Benchpress 115#
}
2,4,6,8 + 10 = 50 reps

I added

D. not for time
{
2x3 strict pullups
10 GHD situps

2x3 HR pullups

10 GHD situps

2 MUs

10 GHD situps

2 strict MUs (both failed)

10 GHD situps

2 HSHold

10 GHD situps
}

2015-12-07 WOD

WARM
std warmup

MAIN

A. front rack strength exercises:
- PNF Intercostal stretch 3x15s
- Trap 3-raises 3x6 w 5s hold on each rep (w 5# plates

B. Front Squat 3x5 @ 60%, 1s hold at bottom
warm: 5x45#
main: 3x5 @ 135#

C: Back Squat 1x10 AHAP
1x10 @ 185 (could have gone a bit heavier, but still was challenging. 185 is about 70% ORM)

D. 21-15-9 of
{
Deadlift 255# (I scaled to 185#)
Box Jump 24"
}
time: 5:43

I added:

E. MU/Pullup work
2x3 ring dips
2x5 strict pullup
2x5 hand-release pullup
2 kipping MU
1 strict MU (failed)

2015-12-05 Travel Workout

Was at a conference with limited time, but squeezed a quick workout in before breakfast

5 rounds not for time
{
10 pushups
10 burpees
2 HSPU
5 leg raises
}

2015-12-03 WOD

slept in this morning, went at 4:30 instead. What a difference in how limbered up I was. Really need to stretch more in the morning I guess

WARM
std warmup

MAIN

A. 1k row
3:45

B. Snatch practice
warm: 5x PVC, 5x45# drills from different positions
main: 2x45#, 2x65#, 2x75#, 2x85#, 2x95#, 1x105#
1x115 power snatch, 1x125 power snatch, 1x135 power snatch (failed)

C. pullup drills
5 strict pullups
5 hand release pullups

D. 5 rounds
{
1 strict HSPU
1 strict MU
}

2015-12-02 WOD

WARM

std warmup
3x3 wallball
press drills

MAIN

A. "Karen". For time
{
150 Wallball 20#
}
time: 9:31 (36 seconds slower than my best time)

B. For time
{
30 burpees
30 S2O (Push Jerk) 95#
90 second rest
20 burpees
20 S2O (Push Jerk) 115#
90 second rest
10 burpees
10 S2O (Push Jerk) 135#
}
time: 14:37

C. 2 position pause clean - build over sets for 15 min
{
1 clean from over knee w 2 sec pause
1 clean from below knee w 2 sec pause

}

weight: 95, 115, 135, 155, 165. 

Tried 2 reps at 175 but failed both.

2015-12-01 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time (I only got 2 done after warming up a bit late)
{
5-3 MUs (I did 3 singles)
12 box jumps 24"
15 KBS 53#
}

B. Metcon. For time:
{
60 cal row
50 DU (did them unbroken)
40 wallball 20# (12, 11, 8, 8)
30 T2B (3x10)
20 C2B pullups
10 S2OH 165# (I did CJ's at 135#)
}
time: ~13:00 (forgot to write it down!)

I added:

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

D. HSHold
3 x 20s or so