Sunday, February 28, 2010

Bench Press 3x3

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-up

Time - 24:19

Saturday, February 27, 2010


Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2


I Should have probably gone a little lighter and gone for 'speed reps'

Thursday, February 25, 2010


30-25-20-15-10-5 rep rounds of:

- GHD sit-up
- Back extension
- Knees to elbow
- 95 pound Stiff legged deadlift

Time - 38:13

Wednesday, February 24, 2010


Deadlifts 5-5-5-5-5-5-5


Really hard WOD considering it follows all the back work yesterday (especially the SDHPs)
I had a really hard time holding on to the bar. This is usually not a problem.

Tuesday, February 23, 2010

Heavy Standing Presses

145 x 3
165 x 3
180 X 2 (failed on 3rd rep)


21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pulls to inverted hang and lower as slowly as possible.

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

Rally difficult. I did not keep my body straight when completing the pulls to inverted hangs. I tucked my body for the up portion.

Sunday, February 21, 2010



For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time - 15:59

Saturday, February 20, 2010


Five round for time of:
- 155 lb. thrusters, 5 reps
- 5 muscle-ups (subbed 15 pull-ups + 15 dips)
- 400 meter run

Brutal. Time - 38:13

Thursday, February 18, 2010


Seven rounds for time of:
- 95 pound Power snatch, 7 reps
- 95 pound Snatch Balance, 7 reps
- 95 pound Overhead squat, 7 reps

Time - 39:34

Wednesday, February 17, 2010



As many rounds as possible in 20 minutes:
- 5 pull-ups
- 10 push-ups
- 15 squats

15 rounds + 5 pull-ups/10 push-ups/9 squats (PR is 16)

My legs were really,really sore this morning and throughout the day due max squat yesterday, but I really wanted to do a Cindy anyway (which has lots of squats). I did a lot of warm-up squats during the day and then worked out around 4. Surprisingly enough, the push-ups and my metcon ability (stopping to catch breath vs. temp muscular failure) were what held me back. Unbroken sets of 5 on pull-ups, which is great! Almost the same for squats (broke up a couple towards the end). Push-ups are now the goat for me in this WOD. I am going to do some GTG work on those over the next month and see if that fixes it. So no PR, but I feel like I am making a lot of progress on either my pull-ups strength or kip for sets of 3-5. So that is an achievement in itself.

Tuesday, February 16, 2010

Squats 1-1-1-1-1

Warmed up a couple of sets, then


I didn't bail on the second set of 345, I just did not go to below parallel (or even close) because the weight was feeling pretty heavy. Went back down to 315 to perform a squat with decent form.

Sunday, February 14, 2010


Five rounds for time
- 50 SDHPs with 45 lbs.
- 95 lb. thruster, 7 reps

Time - 21:59

I kind of screwed up. I meant to work w/135 lbs. on the thrusters, but warmed up with lighter weight then forgot to change the plates out before I started. By the time I pulled my head out of my butt I was 2 rounds in, so I just went with it. The SDHPs (Sumo Deadlift High Pulls) are supposed to simulate rowing at 1 rep per 10 meters. So 50 = 500 meters.

Saturday, February 13, 2010

3x5 Front Squat

185 X 5
205 X 5
230 X 5


For time:
- 225 lb. Deadlift, 15 reps
- 40 Pull-ups
- 225 lb. Deadlift, 12 reps
- 32 Pull-ups
- 225 lb. Deadlift, 9 reps
- 24 Pull-ups
- 225 lb. Deadlift, 6 reps
- 16 Pull-ups
- 225 lb. Deadlift, 3 reps
- 8 Pull-ups

Time - 22:56

Deadlifts relatively easy art 225 lbs., but they made the pull-ups really hard. Scaled them down from 50, 40, 30, 20, 10.

Friday, February 12, 2010


Three rounds for time:
- 50 Double-unders
- 50 Back extensions

Time 24:07

Harder than it sounded.

Tuesday, February 9, 2010


3 rounds for time:
10 Squat/full clean & jerks, 135 lbs.
30 GHD sit-ups

Time - 19:51

Did some pull-ups after

Felt really slow. Energy level was low, should have worked out earlier in the day.

Monday, February 8, 2010

Overhead squats, 3 X 3
95 X 3
135 X 3
165 X 3

Went kind of light on OHS. I have not done them in awhile and tomorrow's WOD has a lot of overhead work.

100 Burpee Pull-ups for time

My time - 19:07

Saturday, February 6, 2010

Deadlifts 3-3-3-3-3

3 x 315
3 X 365
3 X 410
3 X 410
3 X 410

Friday, February 5, 2010

'Fight Gone Bad'

Threes rounds of:
Wall-ball, 20 lb. ball to 10 ft.
Sumo deadlift, 75 lbs.
Box Jump
Push-press, 75 lbs.
Row (per calorie)**Subbed double-unders for Row**

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

242 reps

Wednesday, February 3, 2010

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible. Don't do more than 60 squats in any round.

1st round 45 squats - 15 pull-ups
2nd round 30 squats - 30 push-ups
3rd round 32 squats - 10 pull-ups
4th round 27 squats - 25 push-ups
5th round 20 squats - 10 pull-ups
6th round 25 squats - 20 push-ups

Monday, February 1, 2010

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Score is time minus time holding handstand for 2 minutes each round

Obviously, I can't complete 1 round of this as Rx'd. I did three rounds:
Modified handstand (pike position) and 'wall-walking' for 20 reps each arm
Hand stand atttempts/holds for 1 minute
10 modified handstand (pike position) push-ups

My time (not including 3 x 1 minute handstand holds/attempts) was 16:59

Wow! Crazy hard workout.