2015-04-27 WOD

WARM
std warmup
clean drills

MAIN
A. 6 min emom
{
3 CJ 135#
}

B. 12 min AMRAP
{
30 DU
20 KBS 53#
10 C2B pullups
}
4 rounds + 54 reps

I added

C. One Arm Chinup progression
3x3/arm

2015-04-26 Sunday run

Little run in the neighborhood this morning. Reminding me why I hate running on hills.

A. 5.62km run, 34:38, 6:10 min/km

2015-04-25 WOD

WARM
std warmup
clean warmups: 5x45, 5x95, 3x135, 2x155
MU warmups: 2x5 trap shrugs, 2x5 strict pullups, 2 single MUs

MAIN

They posted the CF Open Masters Qualifier events for the games this week. Thought I'd try them out to see if I could even do them, let alone stack up to the top 200 athletes. Event 2 was a one rep max snatch, which I just did on Thursday. Thought I'd try to get two of the four in today....

A. 15.M.1 - 5 min AMRAP of
{
5 MU
10 Cleans 155#
}
 Reps: 19 (5MU, 10 Cleans, 4 MU)

10 min rest

B. 21-15-9, For time:
{
Deadlift 225#
Box jumps/step ups 24"
HSPU
}
time: 15:41

2015-04-24 WOD

WARM
std warmup
200m run
20 air squats

MAIN
A. Work to a heavy 10 rep back squat
warm: 45x5, 95x5
main: 135x10, 155x10, 185x10

B. 10 rounds for time
{
10 wallball 20#
5 strict pullups (I did first 5 rounds unbroken, then all 3+2)
1 Power Clean 155# (Rx was 210#) (I had to do last 4 rounds from the hang)
}
Time: 14:20

I added:

C. HSHolds
3, not for much time, just working on balance

2015-04-23 WOD

Active recovery day. Did some rowing and some snatch work

WARM
std warmup

MAIN

A. 2k row
1500m row, then 5x100m sprints with different damper settings

B. Snatch practice
3-3-1-1 complex (hi shrug, hi pull, hang power snatch, full snatch)
2x PVC, 3x45, 2x65, 2x75, 2x95, 2x115, 2x125*, 1x135(PR!)*
Last two didn't include the full snatch, but was happy to hit my goal of 135# hang power snatch. Now just need to work on getting that weight in a full snatch.


Later in the day, did a short run

C. Run 4.76k, 22:07: 4:39min/km

2015-04-22 WOD

WARM
std warmup
50 wallball passes
200m run

MAIN

A. 10 min DU practice or "Flight Plan" (scaled)

I did the latter, but was told teh wrong rep scheme. It's supposed to be sets of unbroken DUs (5, 10, 15... up to 50, then back down to 5), but was told it was sets of 10.

So: 10, 20, 30, 40, 50, 40, 30, 20, 10, rest as needed in between sets. Fail any rep, start that set over.
Time: 7:50 (scaled)
(note that's 250 reps if you don't have to repeat any. The Rx version would be 500 reps!

B. 10 min MU practice
2x5 strict pullups
5x1 MUs, just working on technique

C. 1k row for time.
time: 3:43 (PR)

I added:

D. HSHolds
4x ~30s each

2015-04-21 WOD & Bodpod weigh-in and analysis

WARM
std warmup
snatch practice
OHSquat practice

MAIN

A. "Nancy". 5 rounds for time
{
400m run
15 OHSquats 95#
}
time: 19:30
1:30 off my PR, but 3 min better than the last time I did it in January. Need to remember wrist-wraps next time.

B. 3 rounds
{
1 min plank
30 sec rest
15 supermans
30 sec rest
}

I added

C. 3x3/side One Arm Chinup - assisted

D. 2x5 DB Curl 35#

Bod Pod weigh-in

We had our (delayed) final weigh-in on the bodpod. After the big trip I did in the fall, I'd actually lost weight. So the goal was to gain muscle but lose body fat percentage. I did gain weight, but body fat slightly up, so not too pleased about that. Anyhow. Overall still doing better since the previous year's challenge. Here's all stats compared, and some takeaways from that data:

Bod Pod challenges (BP S=start, E=End)
BP1-S: 04-14-2014 Weight: 180.1  Bodyfat: 25.3% (Leanmass: 134.7, Fat: 45.6)
BP1-E: 04-14-2014 Weight: 162.3  Bodyfat: 18.2% (Leanmass: 132.8 , Fat: 29.5)
BP2-S: 01-05-2015 Weight: 163.6  Bodyfat: 13.6% (Leanmass: 141.3, Fat: 22.3)
BP2-E: 04-21-2015 Weight: 166.9 Bodyfat: 16.6% (Leanmass: 139.2, Fat: 27.7)

Goal is to get to 12%, which if I don't gain any muscle means losing  7.7 lbs, or a target weight of 159.

Two lessons to takeaway:
1. During BP1, I kept a food journal, religiously. Not so much on BP2. See the difference? Well, we're going back to that now, arent we!
2. What the $%# happened between the end of BP1 and the start of BP2?! I gained 8.5# of lean mass and lost 7# of fat. What was the difference there?! Well, A couple things:
- After losing all the weight in the first challenge, things snowballed. Losing all the weight let to me PR'ing EVERYTHING, which lead to me training harder and more often, which lead to more PRs, more gains, etc.
- The training regimen I added did for the half marathon in early december. In September, October, and November I ran a total of 280Km (~30 of this was part of the regular running we do as part of crossfit, the other 250 was all speed and endurance training I did twice a week, plus a few 2 and 3 milers with a 20# weight vest on.

To top things off, I vacationed for 6 weeks in Nov/Dec, and am pretty certain I gained fat and lost muscle from where my peak was in early november. I was likely at 12% or so at that time.

Guess it's time to start running more than I am. Back to thursday 5k's at lunch, and my Sunday 10k's need to either get longer or faster... or both!