2017-08-31 WOD

active recovery day

WARM
std warmup (which I was late for)

MAIN

A. 1k row
~4min

B. Snatch practice
Snatch: 3x45, 3x65, 3x75,
Power snatch: 3x95, 2x115, 1x135(failed)

C. Weighted MU's
strict MU: 1,1
weighted strict MU: 10#, 10#, 15#, 20# (failed 2 attempts)

D. HSHolds
4

E. One arm chinup
3/side, assisted

2017-08-30 WOD

WARM
std warmup
200m run
clean drills

MAIN

A. DU practice
1 min SU
1 min SU power jump
1 min DU
1 min TU attempts (didn't manage any, but mostly due to working with crappy rope)

B. 24min EMOM
{
min 1: 15 wallball 20# (Rx was 25#)
min 2: 2 Strict MU (Rx was 5 mu)
min 3: 1 Clean 165# (3x135, 2x155, 3x165)
}

I added

C. Front Lever work
6x TuckFrontLever (4x 1 leg, 2x straddle)

D. Back Lever work
3x TuckBackLever (3x 1 leg extend)

2017-08-29 WOD

WARM
std warmup

MAIN

A. 3 rounds
{
5 KB Press/side 26#
5 KB bent over row/side 26#
10 plank shoulder taps
}

B. Strict OH Press clusters 4-4-4 20s/3min
warm: 5x45, 5x45
main: 4-4-4 @ 75, 85, 95(for 4, then reduced to 85 for other 4-4)

C. 4 rounds for time
{
200m run
6 Hang PowerClean 95 (Rx was 8 reps at 135#, but back was a bit tweaked from yesterday so I scaled)
10 HSPU (did 10 strict first set, then 8 per round, kipping)
}
time: Forgot to note it!

I added:

D. One Arm Chinup progression
One Arm Chinup (assisted - 1-2 fingers):
3/side
2/side
1/side

2017-08-28 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
6 banded KBS
10s superman hold
10s hollow hold
}

B. Deadlift clusters - 4-4-4, 20s/3min increase weight from last week (back was feeling a little tweaky, so I only went up a bit on last cluster)
warm: 5x95, 5x95, 5x135, 5x185
main: 4-4-4 @ 225, 225, 245

C. 12 min amrap
{
12 cal row
6 burpees
12 pullups
}
5 rounds + 12+5+3 (9 reps short of 6 rounds)

I added:

D. Tuck Front Lever
3

E. Strict MU
2

2017-08-27 Sunday Run

Sunday run in <40-deg temp while at friend's cottage for the weekend. Brrr!

A. Run 9.96km. 56:53. 5:43 pace (would have been faster but had to check map numerous times!)

2017-08-25 WOD

WARM
std warmup
2 rounds
{
10 Goblet suqat 26#
plank hold while partner does same (~30s)
}
2 rounds
{

15 KBS 26#

10 lunges

}

2 rounds
{

10 KB push press

10 jumping squats

}

200m run

MAIN

A. 5-5-5 back squat clusters X 3. 20s/3min rest

warm: 5x45x 5x95, 5x135

main: 5.5.5 @ 155 x 3

B. 4 rounds, each for reps, 1 min rest b/t

{

40s row for cals, 20s rest

40s situps, 20s rest

40s benchpress for reps 135# (I scaled to 115#), 20s rest

}

reps:

1: 16, 26, 14

2: 15, 27, 12

3: 14, 26, 10

4: 15, 24, 8

C. HSPU skill work

4 rounds

{

2 HSPU

1 HSHold 20s

}

D. 3x TuckFrontLever

E. 3/arm OneArmChinup (assisted)

2017-08-24 WOD

Active recovery day. I missed wednesday and should have done make-up day, but didn't have socks for rope climbs, so instead did my usual thursday thing of skills & light recovery.

WARM
std warmup
ladder drills

MAIN

A. 1k row
3:50

B. Moderate Snatch work
pvc drills
5x45, 3x65, 3x75, 1x95

C. Work to a heavy CJ
3x75, 3x95, 2x115, 2x135, 2x155, 1x175

D. MU work
2x3 ring pullup
strict MU 1,2,1

E. 3 rounds, not for time
{
12 GHD situps
1 HSHold for balance (felt good today - 10-15s off wall, controllable)
}

Mid-year 2017 Goal check

Little late for it, but thought it time I checked against yearly goals I laid out in January

Goals for 2017

1. Reduce number of injuries. Allow recovery time, work on mobility, etc
(so far, so good - couple small things but nothing catastrophic - knock on wood)
2. Get diet back on track and get down to ab-popping body fat range.
Progress - down to #166. Body fat still higher than I'd like.
3. 200# CJ
My Clean weight has dropped if anything. Not on track here.
4. 400# Deadlift
Same as above
5. Do 3 events that scare me, require training, etc
Done. CF Open, Spartan Sprint, and Battle in the Berg.
6. Improve standing in the open (this will be HARD given past year)
Not done. STILL haven't written up my post-mortem - but bottom line is I finished about the same position in the field as 2 years prior, but dropped from last year. Given the injury recovery, I'm ok with that.
7. Handstand improvement: Press to handstand (freestanding) or repeatable 20s HSH, or 10' HSwalk.
Nope. not yet.
8. MU virtuosity: get to a fluid, strict MU w solid form
I've worked hard on this one and it's pretty much there.
9. Front Lever
Progress. Can do a straddle front lever for a few seconds.
10. One-arm chinup
No, and haven't worked the progression here for a while.

2017-08-22 WOD

WARM
std warmup
2x 250m row

MAIN

A. partner handstand holds
5x each for practice balancing

B. Push Press 5-5-5 clusters, 20s/3min
warm: 5-5-5 45#
main: 5-5-5 @ 75, 95, 105 (did 5 at that weight, dropped back to 95)

C. 12 min amrap
{
200m run
12 thrusters 95# (I scaled to 10 reps)
}
5 rounds, + 200m run + 5 thrusters

I added:

D. MU work
2x3 ring pullups
StrictMU: 1,2,2

2017-08-21 WOD

(drove down to see the eclipse, so did the 430pm class)

WARM
std warmup
200m run

MAIN

A. 4 rounds
{
2 box jump, straight(ish) leg, 24"
10 hollow rocks
}

B. Deadlift 5-5-5 clusters, increase weight from last week, rest 20s/3min between
warm: 135x3, 135x5, 185x5
main: 5-5-5 @ 225, 3 times

C. 8 rounds for time, 15 min cap
{
8 box jump 24"
12 T2B
24 DU
}
Time: 14:47

2017-08-20 Sunday run & park workout

Fenno creek run, with some light upper body work, since I may not make it to the box tomorrow.

A. 5.0k run, 24:47, 4:57 pace

B. 3 rounds, not for time
{
5 pullups strict
5 dips
2 TuckFrontLever
}

C. MU work
Kipping BarMU 1,2,2
Strict BarMU 1

2017-08-19 Spartan Sprint event

Went and tried my hand at doing the "Spartan Sprint" this weekend. Shortest of the 3 spartan events, this one was 4.2 mile run with 24 obstacles. My son Matthew said he wanted to do the kids race (1 mile, easier obstacles of course) so we both signed up and did it this weekend.

Here's the course map.

Results:

I placed:

- Men 45-49: 18th of 220 (8th percentile)

- Men overall: 297th of 2,681 (11th percentile)

- Finishers overall: 326 of 4,421 (7th perentile)

Not bad considering no prep.

Mini post-mortem: 

Lessons learned/observations made.

1. Do not squat heavy the day before an event. Duh.

2. Definitely harder than tough mudder. Shorter course (4.2 miles vs 10), but the obstacles were harder for sure. More straight-up WORK.

3. My time wsa 1:22. I bonked *hard* at about 1hr. Definitely should be eating more right before event and during

4. We do a lot of upper-body stuff (pullups, etc), so those obstacles related to that (monkey bars, rope climb) went fine. Ones that were asymetrical (hand-over-hand rings, corkscrew traverse, etc) went poorly. Need to do more asymetrical stuff.

5. Earlier start time would have made more sense. Got caught in traffic, and some obstacles were gunked up w mud, etc.

2017-08-18 WOD

WARM
std warmup

MAIN

A. DU practice
some warmup reps, then 3x25 DU

B. 5-5-5 cluster x3 Front Squat, at ~60%
warm: 5x45, 5x95, 5x135
main: 5-5-5 at 135(60%), 135, 145 (65%)

tweaked my back a bit, so scaled remainder some

C. 5 rounds, each for time but I didn't time tightly. all were ~1:45)
{
60' sprint w d-ball (Rx was 100#. I did 3 rounds at 70#, 100# last 2 rounds
10 back squat 135# (Rx was 155)
}

I added:

D. MU work
strict MU 1,2,2,2

E. Lever work
2 tuck front lever on rings
1 straddle front lever on rings

2017-08-17 WOD

active recovery day.

WARM
std warmup
3x
{
10m 100# Dball carry
5 Dball squats 100#
}

MAIN

A. Row 500m

B. work to a 1rm CJ
4x75, 4x95, 3x115, 3x135, 2x155, 1x165, stopped there

C. Ring work
3x straddle front lever
1 kipping MU
strict MU 1,2

D. 5 rounds, not for time
{
10 GHD situps
1 HSHold
}

2017-08-16 WOD

WARM

std warmup
run 200m
rowing drills

MAIN

A. T2B practice
kip swings
K2E 2x5
T2B 6x4

B. 20 min AMRAP
{
200m run
row for cals till 5 min mark
200m run

airdyne for cals till next 5 min mark

}

66 cal row, 60 cal airdyne

60 cal row, 63 cal airdyne

total: 249

I added

C. Front lever progression work

2x2 Tuck Front Lever, one leg extend

2 Straddle Front Lever

2017-08-14 WOD

Back at the Box!

WARM
std warmup
deadlift warmup

MAIN

A. 4x2 broadjumps for distance
did 6x2 approx 7' per jump or just under two mat-widths, or 15' for each x2

B. Deadlift clusters 5.5.5 x 3 (30s rest between clusters, 3 min between sets)
warm: 5x2x95, 5x135
main: 5.5.5 x 185, 205, 225

C. 3 rounds for time
{
400m run
50 Air Squats
20 alternating DB Snatches 70# (I scaled to 50)
}
time: 15:11

I added:

D. MU work
2x4 Ring Pullups
2 strict MU

2017-08-13 Travel Workout

A. Run 5.17k, 26:52, 5:12 pace

B. 5 rounds, not for time
{
1 HSHold (~20s)
5 pistols/leg
1 tuck flag attempt (which did not go well. Never tried this before - guess I need another progression to work on
}

C. 3 rounds, not for time
{
5 pullups
1 tuck front lever
1 tuch back lever
}

D. One set unbroken pushups
30

2017-08-12 Travel Workout

A. Run 9.9km, 51:58, 5:15 pace
(was 8.5k, then the workout below, then remainder of run)

B. HSPU (strict)
1-2-3-4-5-4-3-2-1 (25 total)

C. 3x3 pullups (strict)

D. 3 BarMU on a tree branch (bark muscle up?)

E. 3x8 DB row (actually an 'aussie pullup' with a bar)

2017-08-11 Travel Workout

Did a 21k run yesterday, so took it a little easier today, with some skill work

A. 5 rounds, not for time
{
1 HSHold - 20s
1 Straddle Front Lever - 5s
3 ring pullups
}

2017-08-10 Travel Workout

A. Run 21.11k (!), 1:54:27, 5:25 pace (unbelievable. 12 second PR). Not bad considering I just did it on a whim and it was WAY hillier than Ankor Wat.

B. 2km paddle/row

C. 5 rounds, not for time
{
1 HSHold
1 Strict MU
1 Straddle Front Lever
}

2017-08-09 Travel Workout

A. Run 8.09km. 45:00 5:30 pace (runkeeper messed up because it didn't stop recording in time, but got that off my sister-in-law's watch)

2017-08-08 Travel Workout

WARM
std warmup
2x2 ring pullup
2x1 Strict MU

A. 9.85km run, 53:43, 5:27 pace

B. 10 rounds, not for time
{
10 pushups
10 KB OH Lunge 15#
1 Strict MU
10 KB OH Lunge 15#

}

C. Front Lever practice

3x Tuck Front Lever

3x Straddle Front Lever

2017-08-07 Travel Workout

WARM
light stretching

MAIN

A. Run 9.9k, 58:34, 5:55 pace

B. 4x1 Strict MU

C. Tuck Front lever
4 attempts, 5sec or less

2017-08-06 Travel Workout

A. Run 5k, 26:59, 5:24 pace

2017-08-05 Travel Workout

A. Run 8.37km, 49:08, 5:52 pace

2017-08-04 Travel Workout

A. Run 9.25km, 50:15, 5:26 pace

2017-08-03 Travel Workout

A. Run 10.97km, 1:02:41, 5:43 pace

2017-08-02 Travel Workout

Went for a run around the old neighborhood.

A. Run 9.01km; 47:46, 5:18 pace