2026-01-12 WoD

 //Ugh. hurt my tricep deadlifting (wtf?). Hopefully will recover quickly.

WARM
2x
{
1 min row
5 FrontSquat 45#
3 OHSquat 45#
3 burpees
3 kip swing into 3 T2B
}

MAIN

A. 4x5 deadlift at 65% (65% of 355 = 225)
warm: 5x95, 5x135, 5x185, 4x215, 3x225
main: 5x225, 5x225 (injury on last rep), 2x225 (stopped)

B. For time (I subbed numerous movements)
{
30 Prone Leg Raise (Rx was T2B)
30 FrontSquat 95# (Rx was backsquat)
30 Box Stepups 20" (Rx was burpees)
1:00 rest

20 Prone Leg Raise (Rx was T2B)
20 FrontSquat 115#
20 Box Stepups 20" (Rx was burpees)
1:00 rest

130 Prone Leg Raise (Rx was T2B)
10 FrontSquat 135# (Rx was OHSquat. At 135?!)
10 Box Stepups 20" (Rx was burpees)
}
Time: 13:00

2024-02-16 Out of commission

 Shoulder surgery today. will see how long before I'm back on the horse...

2020-02-08 Workout

Several days off due to injury. Lightweight workout today since there was a comp at box

WARM
std warmup

MAIN

A. 1k row
4 min-ish

B. 3x6 Back Squat 95#

C. 3x6 bench press 115#

D. 3x5 pullups

E. 3x5 dips

F. 3x6 DB curl 30#

G 3x5/arm DB shoulder lateral raise

H. 3x10s HSHold

2016-08-21 Sunday Run

Started out as a fast-paced Sunday 10k, but about 6k in, my calf started to go again, so made it ~7.5 before walking the other 2.5 back to the car. >:-(

A. Run 7.45km, 34:57, 4:42 pace
pace was averaging 4:25 for the first 5k and then the calf started to fail, and I slowed down trying to push through it.

2016-06-21 WOD

Flew in from Taiwan, managed to make the lunchtime session

WARM
std warmup
5 Glute-ham raise negatives, w pushup-to-vertical
200m run

MAIN


A. 12 min EMOM. 3 DL @ ~70%
warm: 5x 135, 5x185, 5x225
main:
10 rounds (got lapped)
{
3 DL @ 275 (first 4 rounds, then last 6 rounds at 295)
}

Clean & Jerk warmup

B. 15 min EMOM
{
30 DU (blew my calf again during 1st round - switched to singles on one leg
15 C2B pullup
5 CJ at 185 (I did 3 rounds at 135, 1 round at 155)
}
4 rounds + 37 reps

I added:

C. 3 rounds, not for time
{
5 sec tuck back lever
3 assisted (band) front lever pulls
}

2016-06-12 Sunday Run

Grrr... set out to do a 10k run, calf injury flared up again around 3km in. walked back, and won't be running for a while.

A. 3.11km run. 14:36, 4:41 pace (about a 4:22 pace until I started hobbling)

B. 3.11km walk. meh.

2016-04-09 WOD

Bit of a monster workout today. Had to scale the second part of it, and then injured myself on the third part and had to call it a day.

WARM
std warmup
200m run

MAIN

Three "girls" today, doing the full reps of each, but trading off with a partner, one of you is working while the other is resting

A. "Fran" - 21-15-9 of
{
thruster 95#
pullups
}
time: 11:18 (assuming equal time, that's 5:39 working time each)

2 min rest

B. "Elizabeth" 21-15-9 of
{
Cleans 135# (we scaled this to 10-6-3 reps at 135#)
Ring dips (did 21-15-9)
}
time: 14:15

2 min rest

C. "Amanda" - 9-7-5 of
{
Muscle Ups
Snatches 135#
}
On this part, I hit 2 musle-ups, and the second one, caught it too low and pulled something in my shoulder, so that was it for me for a day (or a week? month? we'll see)

2016-01-10 Sunday run

First 10k of the year. Had to cut it a bit short as my calf injury started acting up again.

A. Run 9km - 47:19 - pace: 5:15 (slowed a lot by the hobbling last 2km or so)

2015-10-12 WOD

Dang it! not a good day today. First day of PR week on this strength cycle, and I hurt my back. Came in late (had to pack for travel later in the morning, etc), didn't warm up enough, Dumb.

A. Work to a heavy ORM Back Squat
10x45, 8x95, 5x135, 3x185, 1x215, 1x245
1x 255, 1x285 FAIL.

B. 500m recovery row. slow.

2015-07-13 WOD

injured my calf running yesterday, so had to modify a few things.

WARM
std warmup
2 min airdyne
30 ballslams 20#
20 wallball 20#

MAIN

A. July challenge. 1 min max cal row, immediately go to 1 min max HSPU.
Row: 24 cal
HSPU (from plates): 5.
Score: 29

B.  10 min EMOM
{
3 push press - moderate weight. 95#*
}
* I started at 115 but my calf injury flared right away, so I dropped the weight and did it 90% on one foot.

C. 3 rounds for time
{
25 cal airdyne
15 GHD situps
}
time: clock got reset. :-(

I added:

D. MU practice
3 kipping MU
5 attempts at strict, all failed

2014-07-14 WOD

Pulled something in my groin yesterday running (or maybe during Saturday's workout?), so I waited till a workout later in the day, scaled things somewhat. Felt good during the workout, but tonight I'm walking VERY gingerly, so it may be time to take a couple days off. Bod-pod weigh in tomorrow (will do a separate post on that), and then travelling for two days anyway.

WARM

std warmup
400m run

MAIN

A. Medball clean drills 20#

B. 4 rounds for time
{
10 Power Cleans 115 (I scaled to 95#)
10 alternating lunges 115 (95#)
10 russian KBS 70/53 (I did 44#)
}
time: 7:00

I added:

C. 3x5 strict pullups