2014-09-29 WOD

had to cut it a little short today to drive up to Seattle in time for a meeting.

WARM
std warmup
200m run
10 Air Squats

MAIN

A. 3x5 Front Squat
warm: 45x5, 95x5
main: 145x5, 155x5, 165x5

B. 10 min EMOM - 4-6 strict pullups
I did 5, last 2 minutes had to kip last 2 reps

C. (I added, while others resting) - 100 DU challenge
100 DUs (small sets - very uncoordinated this morning)

D. 3x30s burpees, 2 1/2 min rest b/t
I only did first set: 16 burpees

2014-09-28 Sunday Run

Half-marathon training continues...

A. 14km, 1:15:46, 5:20 pace

Going a little longer on Sundays now. Felt good. No pain.

2014-09-27 WOD

WARM
std warmup
200m run
snatch drills
thruster drills
2 rounds
{
3 burpees
3 power snatch 75#
3 box jumps 24"
3 thruster 75#
3 C2B pullups
}

MAIN

A. "Hope". 3 rounds, 1 minute per movement, count reps, 5 movements, then 1 min rest. (same format as Fight Gone Bad.
{
1 minute burpees
1 minute power snatch 75#
1 minute box jumps 24"
1 minute thruster 75#
1 minute C2B pullups

1 min rest

}

reps: 

15, 12, 15, 12, 12 = 66

14, 10, 14, 12, 12 = 62

13, 10, 10, 12, 13 = 58

total score: 186

200m run

B. 100 DU challenge

54, 30, 10, 4, 2

2014-09-26 WOD

WARM
std warmup
3 rounds
{
5 pushups
10 jumping jacks
100m run
}

MAIN

A. 3x5 Deadlift @ 70-75%
warm: 5x45, 5x135
main: 5x225, 5x245, 5x245

B. EMOM 6
4x95 OH Press

C. 12 min timecap, scale to fit in timecap
{
50 HRPU
40 V-ups
30 Front Squat 135#
20 C2B Pullups
10 G2O (CJ) 135#
}
I wasn't sure I'd finish in the time cap, so I cut the reps in half and then went back and did more sets.
Finished in 11:18 Rx, but as follows {25,20,15,10,5}{10,8,6,4,2}{10,8,6,4,2}{5,4,3,2,1}

I added:

D. 100DU Challenge
22+29+15+10+10+6+4+4

E. 2 Mile run w 20# vest: 15:15

F. 3x HSHOlds - about 45s each, trying to balance off wall, shifting balance left/right, etc

2014-09-25 WOD

Active recovery day

WARM
std warmup
agility drills


MAIN

A. 5k run. Conversational pace. 5.0km, 25.16, 5:03 pace

B. 3x12 GHD situps

C. Work to a ORM weighted dip
53, 70, 96 (70+26), 106 (2x53), 106 is a PR

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

2014-09-23 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]