2015-04-13 WOD

WARM
std warmup
10 m shuttle sprints (x5)

MAIN
A. 3 x 400m sprints, 80, 90, 100% effort, 3 min rest b/t
1:18, 1:17, 1:17

B. 3 rounds, all movements unbroken to be Rx, 6 min cap
{
30 DU
10 C2B Pullup
}
time: 5:24 - First round was unbroken (PR!)

C. 3 rounds for time, 8 min cap
{
10 CJ 155# (I scaled to 135#)
10 Burpee over bar
}
2 rounds + 10 CJ at time cap

I added:

D. One Arm Chinup practice
2x3/arm, two finger assist

2015-04-12 Sunday Run

A. run 8.88 km - 45:02 - 5:02 min/km (a little less cause I actually started at 15seconds).

2015-04-11 WOD

Birthday today, but delayed the 'vestivities' for another day so that I could Rx this workout.

WARM
std warmup
200m run
2x5 pullups
2x5 KBS
2x2 HSPU

MAIN

A. "Nate". 20 min AMRAP of
{
2 MU
4 HSPU
8 KBS 70#
}
7 rounds + 1 MU, Rx. (goal was just to Rx it, and thought I'd maybe get 5 rounds, so I'll take it!)

2015-04-09 WOD

Active recovery day.

WARM
std warmup

MAIN

A. 2k row (8:15)

B. Strict MU practice
many attempts, all failed, but worked on form and got close

C. HSHolds
3x20s, working on balance

D. HSWalk
2x10', assisted of course

E. Pullups
2x5 strict

F. One Arm Chinup progression
3x3 per arm, 2 finger assist

G. Pistols
5/leg, without holding toe

H. BarMU
just one.

2015-04-08 WOD

WARM
std warmup

MAIN

A. 3 rounds not for time (I only did 2 rounds)
{
50 DU
10 Ring dips
1 MU (was 5, I scaled it back)
}

B. For time
{
100 DU
800m run
35 Push Jerk 95#
20 Front Squat 95#
50 wallball
5 wall walks
800m run
100 DU
}
time : 24:02

I added:

C. Strict MU practice
4 attempts, all failed

D. 3 HS Holds, 20-30sec each

E. GHD Situps
3x10

2015-04-07 WOD

WARM
std warmup
10 air squats
10 jumping jacks
200m run

MAIN

A. Deadlift - 6min EMOM - Heavy triples @ ~80%
warm: 5x95, 5x135, 5x185, 3x225
main: 3x275 x 6 (275 is ~75% of my ORM of 365)

B. 10 AMRAP
{
200m run
20 T2B
15 pushups
10 Box Jumps 24"
}
4 rounds + 7 (run+6 T2B)

5 min rest

C. 10 AMRAP
{
350m row
10 pullups
10 burpees
10 goblet squat 36#
}
2 rounds + 11 (row+10 pullups)

I added:

D. Monthly challenge (which I proposed)
Max weight 200m unbroken farmer carry
I managed 2x50# DB. Not sure I could manage much more!

E. MU practice
1x4

F. HSHolds (for balance
3x~20s

2015 - Q1 Yearly Goals Check

Start of second quarter, and with the Open out of the way, I should check how I'm doing against goals.

Goals for 2015 are:

1. Get my L1 cert - DONE
2. 135# Snatch - not done, and little progress here. Need to get on it.
3. 200# CJ - not done, but getting closer. 195 clean in 15.1 and almost jerked it.
4. 400# Deadlift - we'll see next strength cycle how this goes
5. Do at least 3 events - One down, two to go.
6. Learn the butterfly pullup - Making some progress here
7. Sub-7 minute Fran - Not done.
8. Improve my standing in the field in the Open - DONE - went from 40th percentile for my age group to the 24th percentile. Didn't do as well as I'd have liked, but I should be happy with this jump.
9. 10' handstand walk - not done. A tiny bit of progress on HS holds and balance here.
10. 5 UB Muscle-ups. Have hit 3. I'll get there.

So, have hit 2 of 10 goals, and made progress on 4.

[FWIW, I checked and this is post 1050 to this blog. 15 of those were non-workout posts (like this one), and I'd done 105 CF workouts before starting the blog. That means a total of 1140 workouts so far. That's a lot of expended effort!]