Monday, February 14, 2011



20 minute AMRAP
- 10 Push Presses, 115 #s
- 10 KB Swings, 1.5 pood KB
- 10 Box jumps, 24 inch box

8 rounds + 1 push press

Because of my right foot/ankle issues, I jumped up and stepped down for the box jumps. Push presses are still not my strength and I had trouble with them. Did not even get the first round unbroken. Need to work on push press (along with so many other things).

Sunday, February 13, 2011


Masters WOD # 3
5 rounds for total reps of:
- 1 minute of burpee wall ball shots
- 1 minute of abmat situps

Total reps = 207

rested about 10 minutes, then did:

75 OHS w/95#s for time (8:47)
I got 21 unbroken, which was pretty good, but fell apart from there.

Friday, February 11, 2011

February 11th, 2011



20 min AMRAP
2 Muscle-ups
8 KB Swings, 2 pood KB

8 rounds + 1 muscle-up

PR! Last time I only got 6 + 3 HSPUs.

HSPUs killed me today. I have gone 5 days straight without a rest day, although Weds. was more of a skill day than a heavy day.

Thursday, February 10, 2011


7 rounds for time:
- 3 Front squats, 185#s
- 7 'L' pull-ups


Last time, 5/1/10, I did it in 10:29. So a 1.5 minute PR.
Did the front squats 'from the ground' as opposed to taking them from a rack.

Wednesday, February 9, 2011


Push Jerks 1-1-1-1-1-1-1

Heavy/skill day today.

Did some split jerk practice with an empty bar and then worked up to a 1 RM with a push jerk focusing more on technique vs. max weight. Moved to push jerk because my right foot (rear foot in the split jerk, is hurting pretty bad today. Still made a small PR. I think the most I have jerked (with poor form) is 225. Got 227 today.

Some items to work in the future
- faster drop, practicing just dropping under the bar with a very small/short drive.
- overhead bar stretch with roller on the floor

Good times! Felt much better with the jerk today than I have in some time. Getting much better on dropping under the bar in the second dip thanks to some spot on coaching from Jeff Vale.

Tuesday, February 8, 2011


Scaled down 'Bull'

2 rounds for time:
200 double unders
50 OHS w/135#s
50 Pull-ups
1 mile run

Scaled double-unders to 100 and OHS to 115#s and still took 36:42 to finish one round. Just fell apart on double-unders, ever worse than Saturday 'Nutts'. Need to fix those badly.

Monday, February 7, 2011



30 Clean & Jerks w/135
(any way overhead styley)


Got the first 10 unbroken in 43 seconds. I have not done this WOD in a while, so I cut my last time in half. The heavy semi-technical lifts short WODs are right in my wheel house lately, except for the OHS. Need to work hard on that lift.

Saturday, February 5, 2011



10 HSPUs
15 Deadlifts @ 250#s
25 Boxjumps, 30"
50 pull-ups
100 Wall ball shots
200 Double-unders
400 meter run w/45# plate


5-6 minute PR, but just tanked on the doubl-unders today. I have been avoising them because of issues with my right foot, and my technique and endurance I previously had is virtually a zero again. Frustrating!

Friday, February 4, 2011



75 Power Snatches with 75 lbs. for time

Time - 4:18

PR by 32 seconds from my of 4:50 on 7/29/10

Wednesday, February 2, 2011


Back Squat 3-3-3-3


Tabata 'bottom to bottom' squats (with the start & 'rest' position in the full squat bottom position). One mile run immediately after the finish of the last tabata.

305 X 3, 12 (score for lowest # of squats in any round of the tabata), 7:56 in the mile

Tuesday, February 1, 2011

WOD: (Masters WOD)

10 min AMRAP

Each minute:
- 3 pull-ups
- 6 push-ups
- 9 squats
- as many thrusters as you can do in the remainder of the minute with your choice of weight

score = total reps of thrusters in all rounds X weight used for thrusters

Used 75# X 69 reps = 5,175 lbs.