2020-02-21 WOD

WARM
std warmup
40 medball toss
20 medball situp

MAIN

A. 3-3-3 x 3 Pushpress clusters, ~75%
2x 3-3-3 @ 95
1x 3-3-3 @ 105

B. 10,9,8,....1 of
{
Benchpress 115 (Rx was 3/4 bw, so about 125, but went a bit lower)
chinups
Front squat 95# (Rx was 135)
}
time: 19:00

2018-04-13 WOD

WARM
std warmup
40 medball toss 12#
300m row

MAIN

A. activation, 3 rounds not for time
{
5 supine medball drop-toss 12#
10 banded straight-arm lat pulldown
}

B. 4x8 Benchpress
8x95, 3x8x135#

C. (superset w above) 4x8 chinup

D. 20 min amrap
{
3 rounds Cindy (5 pullup, 10 pushup, 15 air squat)
1 heavy squat clean 155# (Rx was 225)
400m run
}
managed 4 full rounds in 20:30

2017-12-26 WOD

WARM
std warmup
1000m row

MAIN

A. 3 rounds, not for time
{
5 plyo pushups to 45# plates
5 box jump 24"
10 medball side-toss
}

B. 30 CJ for time, 135 (Rx was 115# - but I wanted to do Grace as long as we were doing it)
6:10 (1+ min over my PR, but I wasn't pushing super hard)

4 min rest

C. 8 min amrap
{
15 Burpee box jump 24"
10 KB Snatch 26#
}
3 rounds + 5 burpee box jump

I added:

D. MU practice
3 strict, just cause I hadn't for a while.

2017-11-29 WOD

WARM
std warmup
40 medball toss

MAIN

A. 7 Min emom
{
1 Power Clean
1 Hang Clean (full depth)
1 push jerk (I added this)
}
warm: 45, 95
main: 95, 95, 115, 115, 135, 135, 155

B. 25 min amrap
{
10 thruster 115# (I went Rx but had to break them up)
20 ring dip
30 KBS 70#
40 cal row
50 DU
}
2 full rounds + 3rd round of thrusters, ring dips and 10 KBS = 340 reps

I added:

C: 3 rounds, not for time
{
10 hanging leg raises (bent knee)
1 Strict MU
}

2017-11-01 WOD

WARM
std warmup
S2O warmup

MAIN

A. 3 rounds, not for time
{
10 medball toss 14#
15s hop to plate
}

B. 20min AMRAP
{
400m run
30 cal row
20 S2O (clean, push jerks, 3-4 sets) 115#
10 burpee
}
2 full rounds + run + row + 11 jerks (164 reps)

I added:

C. TuckFrontLeverPulls

2017-04-03 WOD

back to the box after week's vacation.

WARM
std warmup
20 medball passes
400m run

MAIN

A. Monthly challenge. Max rep thrusters unbroken 95#

B. 3 rounds, each for time, 3 min rest b/t
{
25 cal row
5 Deadlift. add 10# from last week (i've missed 2 weeks DL so just did 225)
10 HSPU (did 7,9,7, all strict)
}
2 min
2:30
2:33

C. Accessory work
5 rounds, not for time:
20 DU
10 inclined pushups

D. MUs
1,1,2

2014-09-23 WOD

Good workout today. Revisited one of the 2013 Open workouts and got to see great improvement. More than that, I came in with a plan for that part of the workout and executed to it, which shows I'm getting to know my capabilities well (I think).

WARM
std warmup
200m run
10 wallball passes
10 mdeball bounce pass

MAIN

A. 4x25 Situps, rest ~equal time as working time
Got through all 4 pretty quickly, but didn't time it.

B. 3x6 benchpress, slightly heavier than last week
warm: 5x45, 5x95
main: 6x145#, 6x145#, 3x145#+3x115#

C. Open 13.3 - 12 min AMRAP
{
150 Wallball 20#
90 DU
30 MU
}
Count = 241 reps. I got through the wallball doing sets of 6 w 5 second rest. That took 9:15 which was a 10second PR for Karen. Got through the DUs in ~2 min, leaving me about 40 seconds for MUs. I did one, which was my goal, and could have tried for a second, but didn't want to tweak my shoulder further.

241 was a huge improvement over my 2012 attempt and my two 2013 attempts, as shown below (against the 2013 data). The two graphs below are vs NW men 40-44 (left. where I'd have ranked 55th of 398 - 14th percentile, or NW men overall (right. where I'd have ranked  954 of 3188 - 30th percentile. I didn't have masters 45-49 data graphed (I was only 44 in 2013) but against those scores, I'd have ranked 18th of 194 in the NW which around 9%. It's meaningless as the whole field has improved, but it's fun to see the progress.

I added:

D. 3 Tuck Front Lever

[plan is to run at lunch, so will add more then]

2014-09-17 WOD

WARM
std warmup
400m run
10 wallball passes
10 medball toss
pushpress & pushjerk drills

MAIN

A. 6 min EMOM
3 push jerks 115#

B. Chipper. 24 min time cap. Scale as needed to fit within time cap. (I was overly agressive and should have scaled, as I only got 2/3 of the way through the work by the time cap)
{
1000m row
90 DU
80 wallball 20#
70 pullups
60 KBS 53#
50 T2B <-- I got 25 of these done
40 Goblet squats 53#
30 HSPU
20 box jumps 24"
10 MU (or barmu)
}
I got the row + 325 of the 450 reps done.

I added
5 rounds
{
HSPU 10 on 1st round, then 8, 6, 4, 2
10 GHD situps each round
}

2014-07-30 WOD

WARM
std warmup
10 medball passes
10 medball squat passes
400m medball run
snatch drills

MAIN
A. 8 min EMOM - 5 Power Snatch 115#
I scaled to 85#

B. 3 x 20 Thrusters 115#, unbroken. 20 burpees for any break.
I scaled to 75#, still broke on the last set (incurring 20 burpee penalty)

C. 200m run and wall-walks - gave us choice of doing 5 rounds of 1+2-3, or 3 rounds of 1+4-5.
I did 6 rounds of
{
200m run
2 wall walks
}

I added:

D. BarMU
2

E. RingMU
failed. again. only one attempt

F. Max reps unbroken pullups (kipping)
20. +5 PR!

2014-06-24 WOD

WARM
std warmup
15 medball chest passes
10 medball oh passes

MAIN

A. pullup complex, 10 rounds for time. Scale as needed. Must stay on bar for each whole set of 3 movements.
{
3 weighted pullups 45# (I did 20#)
5 strict pullups
7 kipping pullups
}

I did 3/5/7 for the first 2 rounds, then droped to 2/3/4 for the remainder. Took 27:30 min nonetheless.
Total = 22 weighted pullups + 34 strict pullups + 46 kipping pullups = 102 pullups

I added:

B. 3x8 GHD situps

C. HSHolds for balance
3, none for long duration

2014-06-17 WOD

Tough one today! First time Rx'ing it

WARM
std warmup
CJ drills
20 wallball passes 20#
20 oh wallball passes 20#
CJ warmup reps (135, 155, few of each)

MAIN

A. "Iron Mike". For time:
{
1 mile run
30 CJ @ 155#
2000m row
}
time: 27:50

Bunch of people beat me, but I was happy with it. First time Rx'ing this and I stuck to my plan which was 7-8 min run + 10 min for the CJs + 8-9 min row. I fell behind that a little bit, but wasn't too far off.

I added:

B. 2x10 GHD situps

C. MU attempts
3 all failed

D. BarMU attempts
2 failed, 1 successful

E. HS Holds
3, each only 15-20 seconds, but practiced balancing off the wall for 2 of them, and for 1 I tried shifting weight to only one arm (got to ~90/10)

2014-06-05 WOD

active recovery day

WARM
std warmup
10 wallball passes
3 rounds
{
5 airsquats
10 jumping jacks
}

MAIN

A. Recovery row. Did Christine's routine which was:
1000m row, 100s rest
900m row, 90s rest

800m row, 80s rest

700m row, 70s rest

600m row, 60s rest

500m row, 50s rest

400m row, 40s rest

300m row, 30s rest

200m row, 20s rest

100m row

Total of 5500m, time: 22:30

B: 2x5 strict pullups

C: MU attempts

Several. All failed. But soooo close.

2014-05-21 WOD

WARM
std warmup
10 medball tosses
10 wallball passes
400m partner medball run

MAIN
A. Deadlift 5x5, add 10-20# from last week
warm: 135x5, 185x5, 225x5
main: 245x5, 255x5, 255x5, 255x5, 255x5

B. Benchpress 3x5, add 5-10# from last week
warm: 45x5, 95x5, 135x5
main: 155x5, 165x5, 165x5

C. 3x10 strict dips

D. 3x12 GHD situps
(I went only a bit below parallel)

I added

E. Strict pullups
2x5

F. BarMUs
3

2014-03-31 WOD

With the Open over and out of the way, it's back to regular programming.

WARM
std warmup
15 medball toss "freestyle"

MAIN
A. 3x12 back squat. MOderate weight to start and increasing.
warm: 5x45, 5x95
set: 12x135#, 12x155#, 10x185

B. 3 rounds for time
{
20 DUs
10 C2B pullups (3rd round these went to regular pullups)
5 deadlift 275# (I went to 245#)
}
time: 5:01

C. Skill work
MU progression work

2014-03-11 WOD

WARM
std warmup
200m medball run
20 wallball passes
3 rounds
{
5 pushups
10 situps
}

MAIN

A. 3 rounds for time
{
400m run
30 G2O (I did push jerks) 75#
15 T2B/v-ups (I did T2B)
}
time: 14:25

B. 3x10 strict pullups

I added

C. 2x HSHolds for balance

2014-03-06 WOD

Active recovery day

WARM
std warmup
20 wallball passes
20 wallball bounce passes
15 wallball kettlebell toss

MAIN
A. 5k row (~23 min)

B. Mobility work

2013-11-25 WOD

WARM
std warmup
10 wallball bounce toss
10 wallball passes
10 wallball

MAIN
A. EMOM 5 Deadlift
5x5 @ 225

B. 10 min Clean & Jerk practice
10 @ 45# (drills)
5 @ 95
3 @ 115
3 @ 135
3 @ 155

C. 4 rounds, each for time. 3 min rest b/t
{
15 cal airdyne*
5 hang power clean 115#
5 burpees bar jump
}
*Our airdyne didn't have cals displayed, so we did sprints. First 2 rounds 45 seconds, then we reduced comparing to other people, to 30 sec.
Times: 1:10, 1:10, 0:55, 0:55

I added

D. HSHold practice
3 HSHolds, 20 sec each, for balance

2013-10-12 WOD

Was the "Barbells for Boobs" workout today, a nation-wide fundraiser thing. The workout consists of doing Helen, followed immediately by Grace. Both are a good workout. Together, more so.

WARM
std warmup
10 wallball 20#
15 wallball passes
10 wallball kettlebell pass
3rounds
{
5 kbs
5 pullups
}
3 CJ each at 45#, 95#, 135#

MAIN

"Helen" followed immediately by "Grace". For time.

"Helen": 3 rounds for time
{
400m run
21 KBS 53/35 (I did 53#)
12 pullups
}
time: 11:23 (PR, as I've never done Helen before)

then 37s rest, and at 12:00 I did grace

"Grace": for time
{
30 Clean and Jerks at 135#
}
time: 8:00 even

Total time: 20:00

2013-10-03 WOD

makeup for missing tuesday.
WARM
std warmup
15 wallball 20#
15 medball toss 20#

 MAIN
A.  5min EMOM Deadlift @ 60% ORM
I did 175# but probably should have gone a bit heavier. (60% 315 = 189)

B. Snatch clusters
snatch complex warmup, then
5 sets 1.1.1 snatch at 70% ORM (I did 85#)
2 min between sets

C. Skill work (handstands)
Practiced strict HSPU and positioning
3x3, then
9 unbroken! PR over previous (5)!

I added:

D. MU progression work
4x3 ring pullups

2013-08-10 WOD

Nasty leg infection knocked me out of working out for 3 days. Grrr! Anyhow, finally back to being able to work out.

WARM
std warmup
15 medball kettlebell passes

MAIN
5 rounds for time
{
500m row
400m run
7 C/J 135/95 (I did 135#) <-- this was 10, but coach changed it for everyone after 1st round took too look, so 38 total
}

Time: 31:30 Rx (I think there was some dispute as to the start time)