2018-05-21 WOD

WARM
3 min airdyne
std warmup
KB OHSquat 1x16#
snatch drills

MAIN

A. 6 min EMOM
{
Snatch
Hang Snatch
}
1x45, 2x65, 2x75, 1x95

B. 15 min AMRAP
{
50 DU (2 of 6 rounds UB)
10m HSWalk (I did HSPlateStepUps 3x2/round)
5 L-sit pullups (I did 1 L-sit strict ringMU
}
5 full rounds + 50 DU

Supplemental:
CJ 21's (modded a bit)
4x105
4x110
4x115
1x120, 1x125, 1x130, 1x135, 1x145 (should have done 140 then 145, but decided to keep going)
1x155, 1x 165, 1x175 (clean, failed Jerk)

2015-09-05 WOD

BCF closed for labor day weekend, so did a run and a small workout at the park

A. 5k run. 25:09. 5:02 m/km pace.
Not bad considering its my first time since re-injuring my calf back around a month ago

B. Small park workout. 3 rounds, not for time:

Round 1:
{
5 pullups
5 dips
5 pistols/leg
5 l-sit pullups
1 BarMU
}
Round 2:
{
5 pullups
5 dips
5 shrimpsquats/leg
5 l-sit pullups
2 BarMU
}

Round 3:
{
5 pullups
5 dips
4 pistols/leg
4 l-sit pullups
6 BarMU unbroken (PR!)

}

2015-06-24 WOD

WARM
(was late and missed most of it)
added a couple rounds of lunges and air squats
clean drills

MAIN

A. Skill work. 3 rounds of
{
2-3 HSHolds
1-2 MU (I did 4 total)
5 pistols/leg
}

B. 1 round every 4 minutes, rest remainder of time to next 4 minute, 24 min total (6 rounds)
{
200m run
15 box jumps
5 Power Cleans 135# (Rx was 5 power snatch at 115)
}
times: 1:55, 1:57, 2:00, 2:05, 2:10, 2:15

I added:

C. 3 rounds
{
10 GHD Situps
10 GHD Back Extensions
}

D. 3x5 L-sit pullups

2014-10-31 WOD

WARM
std warmup
deadlift practice

MAIN

A. Work to a heavy deadlift over 20 min
135x8, 185x5, 225x3
275x2,315x1,335x1,355x1(PR)

B. 2x15 GHD Situps

C. 6 min AMRAP
{
15 wallball 20#
7 burpees
}
total: 4 rounds + 12 reps

I added:

D. DU Challenge
12+51+18+9+30 = 120

E. HS Holds
3x~20-30s, for balance

F. Work to a 1RM snatch
warm: 45x5, 75x3
main: 95x2, 115x1, 125(fail), 120(fail)
pretty much diagnosed my problem - not getting under bar at all. easy as long as it's a weight I can muscle snatch, then I fail immediately afterward. Need to work on this.

G. 3x5 L-sit pullups

2014-10-20 WOD

WARM
std warmup
3 rounds
{
10 wallball 14#
10 KBS 26#
}

MAIN

A. 2k row: 7:41.3 (-0:06 PR)

B. 3 rounds
{
3 power snatch
3 OH Squat
}
warm: 45
main: 75, 95, 105

I added:

C. DU Challenge
48+52

D. 3 HS Holds
practiced shifting left/right for about 30 sec

E. 2x5 L-sit pullups

2014-10-09 WOD

Active recovery day

WARM
std warmup
3 pullups
3 T2B
200m run

MAIN

A. 15 minute row
3090m

B. 100 DU challenge
25+2+10+52+8

C. 5 rounds
{
5 HSPU
10 GHD situps
}

D. 2x5 L-sit pullups

--
(added at lunch)
E. 5k run - 21:41 - 4:20 pace

2014-10-02 WOD

Makeup for wednesday

WARM
std warmup
50 DU
10 air squats

MAIN

Each round is 6min AMRAP, with 4 min rest before next round:

A. 6 min AMRAP
{
30 DUs

15 OH Squat 75#

}
4 min rest
3 full rounds

B. 6 min AMRAP
{
30 KBS 53#
15 Box Jumps 24"
}
4 min rest

2+20

C. 6 min AMRAP

{
10 CJ 115#
3/5 MUs (I did 1 MU, 2 BarMU)
}
4 min rest

2+2

I added:

D. 3x 30s HSHold

E. 3x10 GHD situps

F 3x4 L-sit pullups

--

(later)

G. 6k run, 31:27, 5:14 pace

2014-09-24 WOD

WARM
std warmup
200m run

MAIN

6 minutes for each movement/couplet. Either finish the work and rest remainder of time, or time cap at 6 min and move on to next part:

A. 0-6 min
- Row 1000m
-15 burpees over rower
(I finished in about 5:30)

B. 6-12 min
- 60 KBS 53#
- 100 DUs
(I just barely finished this one, with like 5s to spare)

C. 12-18 min
20-15-10
{
medball clean 20#
deadlift 185#
}
(I got through the 20's and 15s, but never got back to the set of 10s)

D. 18-24 min
- 800m run
- 40 T2B
(I got the run done, and 32 of the T2B)

I added:

E. Ladder of 1-2-3-4
{
BarMU
HSPU
}

F. 2x5 L-sit pullups

2014-09-18 WOD

Active recovery day

WARM
std warmup

MAIN
A. 5k recovery run
4.51km, 23:13, 5:16 pace (had to slow significantly for part of it, a curving path through some woods in the dark)

B. 3 rounds:
{
HSHold (1 min, 30sec, 30 sec)
5 L-sit pullups
}

2014-09-09 WOD

WARM
std warmup (which I was late for and missed most of)
400m run

MAIN
A. 3x5 Benchpress, 41x1 tempo, slightly heavier than last week
warm: 10x45#, 5x95#
main: 5x115#, 5x125#, 5x135# (needed help on last rep)

B. Metcon:

- 800m run
- 3 rounds:
{
30 DU
20 KBS 53#
10 Goblet Lunge 53# (5/side)
}
- 800m run

time: 12:58

I added:

C. 100 Burpee challenge - day 29!
4x11, 1x12, 4x11

D. 4xHSHold
practiced balancing off wall, also shifting hand to hand

E. 3x5 L-sit pullups

F. 1 BarMU

[update. Added run I did later]

G. Run 4.97k, 26:24, 5:19 pace

2014-08-25 WOD

WARM
std warmup
200m run
tabata warmup, situps & pushups
{
20s situps, 10s rest
20s pushups, 10s rest
} 4 rounds, 13 situps/round (lowest), 12 pushups/round (lowest)
5 burpees
3 power cleans 115#

MAIN
A. 3x5 Frontsquat 41x1 tempo, moderate weight
warm: 45x5, 95x5
main: 105x5, 115x5, 125x5

B. 3 rounds, each for time, 4 min rest b/t
{
10 cal Airdyne
8 burpees
6 Power Cleans 115#
}
times: 1:02, 1:05, 1:13

I added:

C. 100 burpee challenge, day 15 (Halfway there!): Did 29 as part of the wod above + warmup, so did 71 to finish it out. Not for time.

D. 3 rounds
{
10 GHD situps
5 l-sit pullups
}

E. 3 HSHolds
~30s each

2014-08-20 WOD

WARM
std warmup
10 air squats
400m run

MAIN
A. 3x5 benchpress ~50% of max, 41x1 tempo
warm: 45x5, 75x5
main: 105x5, 105x5, 105x5

B. 3 rounds for time:
{
30 DU
25 T2B
20 Push press 115 (I scaled to 75#)
15 cal Airdyne
10 burpees
5 C2B pullups
}

I added:

C. 100 burpee challenge - Day 10.
Since I did 30 in the metcon above, I just did another 70.

D. 3 Front Lever Pulls

E. 2 forearm handstands (~10s each)

F. 5 L-sit pullups. Couldn't manage a 2nd set

2014-08-19 WOD

WARM
std warmup
air squat drills
2 rounds
{
100m run
10 pushups
10 situps
}

MAIN

A. 3x5 Front Squat at 41x1 tempo
warm: 45, 95
main: 105, 115, 125

B. 3 sets, each for time, 5 min rest b/t
{
30 cal row
15 Power Cleans 115# (scaled back to 95# for 2nd & 3rd round)
7 HSPU (used abmat, but no kipping. First 2 sets unbroken. 3rd set I broke twice)
}
times: 3:10, 3:12, 3:25

I added:
C. 100 burpee challenge - Day 9
Just under 8 minutes

D. Front pulls (4) (I actually meant to do front level pulls, but learned afterward that there's a difference)

E. 2x5 L-sit pullups

2014-08-11 WOD

WARM
std warmup
3 rounds
{
200m run
4 wall walks
}
press drills

MAIN
A. 3 rounds press complex, increasing weight. 3 OH Press, 3 push press, 3 push jerk
warm: 45x3x3, 75x3x3
main: 95x3x3, 105x3x3, 115 fail, 105x1+5+3

B. 3 rounds
- 12 GHD situps
- 12 GHD back extensions

I added:

C. 100 Burpee challenge - Day 1 (a few of us doing 100 burpees a day for 30 days)
7:47 (PR)

D. 3x5 L-sit pullups

2014-08-08 WOD

Competition tomorrow, so took it kind of easy for today.

WARM
std warmup
200m run

A. Mobility work
(foam roll, stretches, etc)

B. Skills work
- 2 BarMU
- 2 RingMU (failed both)
- 2x5 L-sit pullups
- 3 HS Holds (for balance)
- 1 front leve negative

C. 3k row with partner (3x500m each)

Might go for a swim later if I have time

2014-08-05 WOD

WARM
std warmup
400m run
push press drills

MAIN

A. 3 rounds, not for time
{
12 T2B
10 pistols (5/leg)
30 DUs
2-5 MUs
}
I made 2 attempts at Ring MUs each round, and failed all of them. Just not working for me today. On the other hand, I got all the pistols without even warming up for them as I normally need to do.

B. Work to a heavy triple push press
45x3, 75x3, 95x3, 115x3, 125x3, 135x3, 145 failed

C. 2k row for time:
7:54.4. More than 10s longer than my PR :-(

D. 200m run

I added:

E. 3 rounds
{
45s HSHold
30s L-sit
}

F. 2 BarMU

G. 2x5 L-sit pullups

2014-08-03 Run & Park workout

Little workout to get back into things after a couple days camping

A. 5k run. 26:48. 5:21 pace

B. 5 rounds of
{
5 L-sit pullups
5 Toes-2-Bar
5 Dips
5 10 second L-sit holds
}

//in other news, Michelle Letendre's blog is pretty good. Added to the links at right.