Friday, March 31, 2017

2017-03-31 travel workout

A. Run 9.32 km. 48:00. 5:09

B. 1 mile run (w kid. Not for time)

C. 100 pushups - day 67 of 69

Thursday, March 30, 2017

Wednesday, March 29, 2017

Monday, March 27, 2017

2017-03-27 travel workout

Lightweight workout in hotel gym
A. 3x10 lat pull down 90#

B. 3x8 front squats 80#

C. 3x5 pistols

D. 3x8 triceps extension

E. 100 pushups (broken up) - day 64

Friday, March 24, 2017

2017-03-24 CF Open 17.5

WARM
std warmup
2x10 kb goblet thruster 35#
2x10 squats

MAIN

A. CF Open 17.5. 10 rounds for time
{
9 thrusters 95# (Did 1 set unbroken, did the rest 5+4 or 6+3)
35 DU. (tripped on a couple of these, but most done as 20+15
}
time: 21:01

Thursday, March 23, 2017

2017-03-23 WOD

Was active recovery day, but since I'd missed most of this week, decided to do something a bit taxing to get a sweat going. Didn't want to push too hard though... 17.5 tomorrow.

WARM
std warmup
750m row
warm up CJ:
bar drills
5x95#
3x115#

MAIN

A. 10 rounds, not for time
{
20 DU
2 CJ 135#
15 Pushups (makes up 100 pushups for today - day 62, plus 50 I'd meant to do last night but forgot)
2 MU (about half the sets were 2 strung together, rest were singles)
}

Wednesday, March 22, 2017

2017-03-22 Run + pushups

Short workout today, pressed for time.

A. Run 3.08km; 16:03; 5:12 pace (short, but all I had time for)

B. 100 pushups; day 61
[update: did 50 actually, meant to do 50 that night, didn't. made up for it next day]

2017-03-21 Pushups only

Missed yesterday due to work travel, and workout today for same reason. Got in 200 pushups in the evening.

A. 200 pushups (100 day 59,60)
10 sets of 20

2017-03-19 Sunday Run + Pushups

A. Run 9.57km. 46:45 ; 4:53 pace

B. (later on). 100 pushups (day58)

Saturday, March 18, 2017

2017-03-18 WOD

WARM
3x15 pushups
foam roll 2 min
3 min AirDyne
std warmup

MAIN

A. 9-6-3
{
rope climbs (I did 4,3,2)
Cleans 135# (Rx was 165)
}
11:12

3 min rest

B. 21-15-9
{
Benchpress 135# (Rx was 155)
Goblet Squat 36# (Rx was 53#)
Run 400#
}
12 min cap, finished everything but the last 400#

I added:

C. 3 rounds:
{
pushups 15,10,10 (that, plus the above ones makes 80 of the 150 I had to do today)
1 MU
}

D. (later) 100 pushups day 57
remaining 70: 15,15,10,10,10,10



2017-03-17 CF Open 17.4

WARM
std warmup
3 min row
5x5 deadlift, increasing
wallball 2x5 20#

MAIN

A. CF Open 17.4. 13 min AMRAP of
{
55 Deadlift 225# (I did all singles right from the start)
55 wallball 20# (sets of 5 right from the start)
55 cal row
55 HSPU
}

Finished the DL's, Wallball, and the row. Got 3 HSPU in the 30s I had left. 22 reps better than last year, but that's mainly a factor of how poorly I prepped for this one last year. My goal was to get a few HSPU, which I did.

I added:

B. 50 Pushups (half of 100 for day 56. Forgot to do the rest, so have to add to Saturday)

Thursday, March 16, 2017

2017-03-16 WOD

active recovery day

WARM
std warmup

MAIN

A. 1k row
~4min

B, C, D supersetted

B. Work to a have CJ
5x95, 3x115, 3x135, 2x155, 1x165, 1x165

C. MU work
5 strict pullups, 1 MU, 2MU, 3MU, 2MU, 1MU

D. 100 pushups, plus the 50 from yesterday (day 54+55)
15x7 with above
then did 3x15 afterward

Wednesday, March 15, 2017

2017-03-15 Travel Workout

Quick one, as I was pressed for time before my flight.

A. 3.5km run, 19:55, 5:43 pace (traffic!)

B. 50 pushups (forgot to do second 50, did them next day) day 54 (part of it)

Tuesday, March 14, 2017

2017-03-14 Travel Workout

limited time, so quick workout in hotel gym.

WARM
basic warmup

MAIN

A. work to 5-3-1 set of BackSquat, w those at 50-70-90%
warm: 10x45, 8x95, 6x135
main: 5x135, 3x220, 1x265

B. 3x5 OH Press, start at 70#
warm: 5x45, 5x75
main: 5x95, 5x115, 5x120
(all #'s approximate as I was working in kilos)

C. 3x5 DB Row 30# (both sides)

D. 100 pushups, day 53
5x20

E. 2x5 DB benchpress 30#

F. 2x5 DB Curl 30#

Monday, March 13, 2017

2017-03-12 Sunday Run + Pushups

Morning flight to Seoul today, so went for an early run, shorter than my usual Sunday 10k

A. Run 5.75km. 28:50, 5:01 pace

B. 100 pushups, day 52
(a few in the morning at home, a few in my hotel after I landed)

Saturday, March 11, 2017

2017-03-11 WOD

WARM
std warmup
3x30s sprints on treadmill

MAIN

All below w partner, each does a set while other rests. each does all 5,4,3 sets

A. 5 rounds
{
20 KBS 53# (rx was 70)
10 burpees
}
rest 4 min

B. 4 rounds
{
20 T2B or V-ups (20+0, 13+7, 10+10, 10+10, 10)
10 HSPU (did them all strict: 10, 5+5, 5+5, 6+4)
}
rest 4 min

C. 3 rounds
{
15 cal airdyne
15 DB thrusters 2x30#
}

I added

D. 5 rounds, not for time
{
10 pushups
1 MU, 2 MU, 1MU, 2MU, 1BarMU)
}

Later in day

E. 100 pushups, 50+51 (forgot yesterday)
15x10 (plus above)

Friday, March 10, 2017

2017-03-10 CF Open 17.3

Well, was waiting for a workout that hit my weak spots and this was it. Pullups recovering from injury, but not ideal, and full snatch which is always a weak point for me.

WARM
std warmup
snatch warmup
5x45, 5x75, 2x95 (note: I didn't NOT warm up snatch enough!)

MAIN

A. CF Open 17.3
in 8 min:
{
3 rounds of
{
6 C2B Pullups
6 squat snatch 95#
}
then
3 rounds of
{
7 C2B Pullups
5 squat snatch 135#
}
}
if you finish that, then it goes up 4 min increments with snatch weight increasing, reps decreasing, and pullup reps increasing.
My hope was to get at least through the 95#'s, get the 7 pullups after that, and make an attempt at 135, which I'd never get. However, a bunch of missed reps at teh start ate some time, so I go 35 reps. 1 short of the first round of 3 sets.

I added:
B. MU work
2 kipping MU
bunch of missed strict attepts.

Thursday, March 9, 2017

2017-03-09 WOD

Active recovery day. Little aerobic work, little skill work...

A. Row 1k
~8min

B. Work to a moderate CJ
3x95, 3x115, 3x135, 2x155, 175 failed (wasn't feelin it)

(C, D, superset w above)

C. 100 pushups, day 49
15x6, 10

D. pullup/mu work
3 strict pullups
3 chinups w slow negative
2 strict bar MU
4 strict MU attempts, all failed

E. 4 HSHold

Wednesday, March 8, 2017

2017-03-08 WOD

WARM
std warmup
3 min airdyne

MAIN

A. 12 min AMRAP
{
30 cal row
15 pullup
5 power clean & jerk 115#
}
4 rounds + 5 cal

2 min rest

B. 2k row
8:20

2 min rest

C. 10 min amrap
{
24 DU
12 KBS 53#
6 box jumps 36"(!)
}
4 rounds + 24 DU + 12 KBS

I added:

D. 5 rounds, not for time
{
20 pushups (100 pushups day 48)
strict MU attempt (all 5 failed)
}

Tuesday, March 7, 2017

2017-03-07 WOD

WARM
std warmup
2 rounds
{
10 goblet squat  53#
30s plank hold
}
2 rounds
{
10 one legged deadlift 53#
10 air squat
}
15 KBS 53#

MAIN

A. 5x8 deadlift, increment from last week 5-10#
warm: 5x135, 5x185
main: 5x8 @ 225#

B. (superset w above)
5x6 one legged deadlift 53#

C. 10 min AMRAP
{
5 Hang Power Snatch 95# (Rx was 115)
10 Front Rack Lunge 95#
}
5 rounds plus 3 snatches

I added:

D. 5 rounds, not for time
{
10 GHD situp
10 pushup
1 HSHold ~ 20s
}

E. MU work
1 kipping MU
4 attempts at strict, all failed

F. (later) 50 pushups to finish 100 pushups, day 47

Monday, March 6, 2017

2017-03-06 WOD

WARM
std warmup
10 pushups
2 rounds
{
10pushups
10 goblet lunge
}
2 rounds
{
10pushups/walkups
10 goblet squats
}

MAIN

A. Back squat 5x8 (I only did 4 before running out of time) to box with pause
warm: 5x45, 5x95
main: 6x145, 8x135 x 3

B. (superset with above) max reps strict pullups unbroken
I didn't push too hard as my bicep tendon is still coming back
5,4,4,3

C. For time, 7 min cap. 21-15-9 of
{
Row for cals
Thrusters 95# (Rx was 100#)
}
got through the 21's and 15's, 4 cals of the row

I added

D. Not for time, finishing up 100 pushups (day 46)
{
1,2,3,2,1 MU
10 pushups
}

2017-03-05 CF Open 17.2

Was travelling last week, so went in Sunday for my one shot at CF Open 17.2

WARM
std warmup
couple rounds of each of the movements in 17.2

MAIN

A. CF Open 17.2. 12 min AMRAP of:
{
2 rounds of:
{
50' walking lunge w 2x50# Dumbells in front rack position
16 T2B
8 DB clean w 2x50# dumbell
}
2 rounds of
{
50' walking lunge w 2x50# Dumbells in front rack position
16 BarMU
8 DB clean w 2x50# dumbell
}
}
Total Reps:
I got through the 2 rounds of lunge/t2b/cleans pretty quick (just over 6 min), then hit the lunges and got to the BarMU at about 7 1/2 min. Didn't move quite fast enough, and only got through 13. Was pretty winded, but not dying. If I had this one to do over again, I'd have pushed to take shorter breaks.

B. 100 pushups (day 45)
broken up through the day.

Saturday, March 4, 2017

2017-03-04 WOD

Schedule didn't allow for going to the box today, and also I wanted to go a bit lighted as I'm doing 17.2 tomorrow. Light workout at gym at work

WARM
std warmup
500m row

MAIN

A. 4 rounds
{
9 deadlift 95#
6 hang power cleans 95#
3 Push jerk 95#
6 pistols
5 hspu (strict)
15 pushups
}

B. 40 pushups (to make 100 - day 44)
4x10

Friday, March 3, 2017

2017-03-03 Travel Workout

A. 5k run, not for time (was about 4.8km at 35+min cause of traffic, etc)

B. 100 pushups, day 43

Thursday, March 2, 2017

Wednesday, March 1, 2017

2017-03-01 Travel Workout

MAIN

A. 1 mile run (not for time)

B. 5 rounds
{
10 pushups
5 HSPU
}

C. 3x3 C2B pullups (on a piece of I-beam at the pier. weird grip)

D. 1 mile run (not for time)

E. 50 pushups ( to total 100 pushups, day 41)