2016-02-29 WOD

WARM
std warmup
50 wallball passes
Clean drills
10 V-ups

MAIN

A. Feb challenge. 5 min AMRAP. 2-4-6-8... of
{
T2B
135# Cleans (squat clean)
}
I managed 2,4,6 and the 8's. 40 reps

B. Benchpress 5x3 @ 80%+ (I wasn't sure how my shoulder would feel, so started about 65% then built)
warm: 8x45, 5x95, 5x115
main: 5x135, 3x145, 3x155, 3x165, 3x175 (65%-85%)

I added:

D. MU work
2x3 strict C2B Pullup
3 Strict BarMU attempts, all failed

2016-02-28 Sunday Run

Got the pace back down below 5:00 min/km, but still feels sluggish

A. Run 9.95 km, 49:36, 4:59 pace

2016-02-27 WOD

Super sore after 16.1 yesterday, and then today's workout was pretty taxing. Hit the timecap on both.

WARM
500m row
2 rounds
{
5 T2B,
5 wallball
3 deadlift (135, 185)
}

MAIN

A. 10 rounds for time, 18 min cap
{
15 wallball 20#
10 T2B
5 deadlift
}
7 rounds + 12 wallball

B. 3 rounds for time, 12 min cap
{
30 cal row
100 DU
}
2 rounds + 30 cal row + 5 DU

2016-02-26 CF Open 16.1

Yay! First workout of the Open! Boo! I'm in pain!

WARM
3 rounds
{
10 cal airdyne
5 burpees
}
walking lunges, pullups, burpees, etc

MAIN

A. CF Open 16.1. 20 min AMRAP of
{
25' OH Lunge 95# (5 reps)
8 bar-facing burpees
25' OH Lunge 95# (5 reps)

8 C2B Pullups

}

5 rounds + one length lunges (5 reps) + 1 burpee = 136 reps

I was really worried about my shoulder mobility in general and my one problematic shoulder in particular. Thought I was either going to get 5 rounds, or 2. Spent a long time limbering up, and it went ok. Beat my 5 round target, so I'm happy with it, given that it wasn't my strongest movement.

2016-02-25 WOD

Active recovery day, plus the Open starts tomorrow, so took it easy and did some mobility work.

WARM
std warmup

MAIN

A. 2k row
8:05

B. 15 min mobility work (foam roller, lacrosse ball, etc)

C. 2x5 dips

D. 2x5 slow, strict pullups

2016-02-24 WOD

WARM
std warmup
30 wallball passes 14#
10 wallball 14#

MAIN

A. BackSquat, 2 sets of wave-loaded 5-3-1
warm: 5x45, 5x95, 5x135
main: 5x185, 3x205, 1x225; 5x205, 3x225, 1x245

B. 1x20 back squat, ahap
20 @ 155

C. Metcon: 21-15-9 of
{
burpees
C2B pullups
}
time: 6:30, but last set of 9 was not C2B for last 6 reps

I added:

D. 3 rounds
{
10 GHD situps
1 HSHold ~ 20s for balance
}

2016-02-23 WOD

WARM
std warmup

MAIN

A. Benchpress 5x3 @ 80%
warm: 10x45, 5x95, 5x135
main: 2x3 @ 165, 1x2(failed 3rd rep) @ 165, 2x3 @ 155

Superset B w A

B. 5x6 DB Pushpress, 31x1 tempo
2x6 @ 20#(2), 3x6 @ 25#(2)

C. CJ clusters 1.1.1
warm: 1x45, 1x95, 1x135
main: 1x155, 1x165, 1 clean at 175, failed the jerk, didn't complete other 2 reps