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

2014-03-30 Run

Long medium pace run today. Was going to be 5k recovery run, but I found myself getting mad about my score on 14.5 yesterday and decided to push harder. Need to work on endurance & lung capacity.

11.76km, 1:07:00, 5:42 pace.

2014-03-29 Open 14.5

Did Workout 5 from the 2014 open this morning. I knew it was going to be a grind and I worked myself up into a nervous wreck beforehand (which doesn't normally happen to me). I aimed for sub-20 minutes but ended up with 21:35. I'm not entirely pleased with it, but I'll live with it. I'm not doing that one again, that's for sure. It may not be good enough to put me in the top 50% for my age group, which was my goal. I'll need a whole lot of people to register a score worse than mine for that to happen. Will have to see Monday.

21-18-15-12-9-6 of (works out to 84 reps of each, 168 total)
{
Thruster 95#
Bar-facing-burpees
}

2014-03-26 WOD

WARM
std warmup
15 air squats
banded good mornings
light weight shoulder work (5# plates)
clean drills

MAIN
A. 3x8 strict pullups, 90s rest b/t

B. 10,9,8,7,6,5,4,3,2,1 of
{
135# Power Clean
1 single round of Cindy per round
{
5 pullups
10 pushups
15 air squats
}
}
time: 18:45
This was a fun one. difficult, but managable, and the declining number of cleans made the sets fly by. I love this type of wod.

(and it totals to:
50 pullups
100 pushups
150 air squats
55 Power Cleans)

2014-03-25 WOD

WARM
std warmup (which I was late for)
5 min DU practice

MAIN

A. "Annie" - 50,40,30,20,10 of
{
DUs
Situps
}
time: 7:43 (about 40 sec off from my PR on this one - pretty good as I didn't feel like I was pushing that hard)

B. With partner (we split the work 50/50), 4 rounds of
{
40 weighted stepups (35#)
30 wallball 20#
20 HR pushups
10 C2B pullups
}
Time: 21:43

2014-03-24 Open 14.4

After travelling last week, and the gym having a modified schedule this weekend that conflicted with family activities, I did 14.4 this morning, and was going to only get one chance at it.

I got 172. a little short of my goal of 180, but given 5 no reps, I was not that far off target, pace-wise.

14min AMRAP:
{
60 cal row (per many folks advice, kept this at a moderate pace and finished in 3:20)
50 T2B (went sets of 5 at first, then 3, then 2. After a few no-reps, switched to singles)
40 wallball 20# (only 1 no-rep on these)
30 cleans at 135# (got 22 of these done before time ran out)
20 MU (never got there and can't so them anyway)
}
Score: 172

2014-03-22 WOD

Back to the box!

WARM
std warmup
thruster drills
10 pushups
10 air squats
2 x 5 thrusters 95#
2 x 5 pullups

MAIN
A. For time:
{
200m run
30 thrusters 95#
30 pullups
400m run
20 thrusters 115#
20 pullups

800m run

10 thrusters 135#
10 pullups
}
24:55 Rx