5-3-1 Shoulder Press
125 x 1
140 x1
160 X >1 (3 reps)

WOD:

Push Press 1-1-1-1

3 rounds for time:
10 Deadlifts, 275#
30 GHDs

185 x 1 on the push press
7:33 on the WOD

WOD:

3 rounds for time:

9 deadlifts, 225 #s

12 burpees

15 wall ball shots, 20#

5:54

About a minute slower than I was hoping for. Still a little wiped out from the filthy fifty.

WOD:

Lynne

5 rounds (not for time) of max rep:

- BW (body weight) bench press

- Pull-ups

Record reps for each exercise in each round

10/20

8/15

7/12

8/12

7/12

Total =111

PR by a big margin, but not as big as last time. I'm a little blown out from the WOD yesterday (Filthy Fifty) and my pull-ups are 'off' and I have not been emphasizing them very much in my training.

Prior 'Lynne's

1/30/10 - 93 reps

7/28/09 - 69 reps

6/9/09 - 77 reps

WOD:

Filthy Fifty

For time:
50 Box jumps
50 Jumping pull-ups
50 KB swings
50 (steps) Walking lunges
50 Knees to elbows
50 Push press, 45 lb.s
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double-unders

32:04 (12 minute PR!)

5-3-1 Lift: Shoulder Press (3)
105, 120, 135 X 6

WOD:

For time:
21-18-15-12-9
115# Power Snatch
Wall ball shots, 20# ball
Knees to elbows

21:11

WOD:

Squat Clean 1-1-1-1

...then...

3 rounds for time:
- 400 meter run
- 15 pull-ups
- 50 squats
- 15 pull-ups

225, 15:50

Dogged it on the squats. Had trouble pushing myself today.

WOD:

5 rounds for time:

- 500 meter row

- 7 Thrusters w/135 lbs.

Time: 14:16

WOD:

'Cindy'

20 Minute AMRAP:

5 Pull-ups

10 Push-ups

15 Squats

Score - 18 rounds + 6 squats.

At 2 to 2.5 round PR!!!

WOD:

'Diane'

21-15-9
225# Deadlift
HSPUs

Time - 15:36

First time fully Rx'd. 45 HSPUs suck (as bad as you think they would). Last time I did a similar WOD (21-15-9, SDHPs w/95#s & HSPUs), my time was 25:11!!! So the time for the HSPUs was improved by at least 10 minutes!

WOD:

'Helen'

3 Rounds for time:

- 400 meter run

- 21 KB swings, 1.5 pood

- 12 Pull-ups

Time - 10:17 (PR of 2 minutes + from last 'Helen' in 09/10)

WOD:

'Jackie'

1000 meter row

50 X 45 # Thrusters

30 Pull-ups

Time - 7:09

WOD:

'Collin' (modified)

6 rounds for time:

- 500 meter row

10 Push presses, 115#s

12 Box jumps

12 SDHPs, 95#s

Time - 28:27

January 11th, 2011

WOD:

Hang Power Cleans 1-1-1-1

...then...

15 min AMRAP

- 3 HSPUs

- 7 Deadlifts, 185 #s

-7 Chest-to-bar pull-ups

- 15 Double-unders

200 lb. Hang power cleans heaviest, got a little ugly on form

7 rounds on the AMRAP

January 11th, 2011

WOD:

Hang Power Snatch 1-1-1-1-1-1-1

Worked up to a 155 power snatch, then remembered that it was 'hang' power snatches that I was supposed to be doing. Heaviest hang power snatch was either 145 or 130. Going with 130.

...then...

Jumping squats w/45#s (bar), as many reps as in 60 seconds as possible: 40 reps

15 unbroken push jerks: 95#

WOD

'Lumberjack 20'

20 Deadlifts (275#s)
Run 400 meters
20 KB Swings (2 pood)
Run 400 meters
20 Overhead squats (115 #s)
Run 400 meters
20 Burpees
Run 400 meters
20 CTB pull-ups
Run 400 meters
20 Box jumps (24")
Run 400 meters
20 DB squat cleans (45# DBs)
Run 400 meters

Time - 28 :55

Hooorrrrible! Almost blew chunks. Fun? No!

But, on the upside, this and the 'Murph' are exactly the type of WODs that I need to do once every 1-2 weeks to get better in the longer WODs which are my weakness. 20 minute AMRAPS need to be hit up a little more too.

January, 7th, 2011

WOD:

5 rounds for time:

500 meter row

15 OHS w/95#

Time - 17:37

Comparable to 'Nancy', 400 meter run/95# OHS X 5, which I last did in 23:29. Wow!! I used to run really slow! Did not run today due to issue with my right foot. I wanted to 'rest' it another day after doing Murph on Weds.

WOD:

'Murph'

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

45:26

20 minute PR!! Last time I did this WOD (long time ago, June 2010), I set my goal as 45 - 50 minutes. Almost exceeded my goal. Yay me!

Messed up counting push-ups. Did 20 - 40 too many

WOD:

30 KB Swings w/1.5 pood
25 Wall ball shots, 20# ball
20 Pull-ups

Time - 13:59

Hard! Mentally difficult more than anything else.

2011 Goals

I may be biting off more than I can chew, but 'Go big or go home!'

Performance/PR goals (I may priortize this a bit later):
- 20 round Cindy
- 30 minute filthy fifty
- sub 4 minute Fran
- 10 HSPUs (unbroken)
- BW (220) Snatch
- BW OHS
- 300 Squat Clean
- 500 Deadlift
- 400 Squat
- 200 Press

Preventative/Recovery
7 hours sleep a night on average
eat within 30 minutes of waking
post recovery nutrition within 30 minutes of workout
5 mobility WODs a week and 10 minutes strecthing after every WOD

Competition
Top 10 placing at the Winter Challenge

WOD:

12 min. AMRAP
- 9 Thrusters w/95 #s
- 1 Rope climb

9 rounds + 5 Thursters

Mentally tougher WOD than I thought. Hard to push during the last few minutes.