Tuesday, March 27, 2012

March 27th, 2012


A. Skill warm-up (not for time), 3 rounds of:
Handstand walk practice
30 Double-unders
4 pistols (each leg)

B. 12-15 minutes to work up to 1-RM chest to bar pull-up

C. For time, 3 rounds of:
9 unbroken HSPUs
6 unbroken HSPUs
3 unbroken HSPUs

If you come off the wall/drop before reaching goal, start that set of unbroken HSPUs over

D. For time:
2000 m row
150 double-unders

A. Handstand walk practice 
3 x 30 Double-unders unbroken each rounds
4 pistols (each leg) x 3 rounds

B. 70 lbs. w/supinated grip

C. 20:37
Completed first round Rx'd (yay!) and then scaled down to 7-5-3 and still had a lot of trouble on the 5's
My kipping HSPUs SUCK!

D. 12:37 
Went too fast on the row (7:16?) and then had trouble getting the double-unders fatigued.  Good workout!

Monday, March 26, 2012

Day 1 of the new year

Not 100% happy with how I did in the CF 2012 Open, but it was an improvement.

Today is the first day of new year.  I plan to really hit it hard this year.

Goals going forward are:

2013 - top 100 regional finish
2014 - top 60
2015 - qualify for the CF Games 45- 50 Masters division (top 20)

March 26th, 2013


5K run

Time: 24:33 (small, but significant, PR over the last time I ran a 5K in August 2011)

I have been primarily hammering short to medium length time domain WODs for the last 6 months.  In the last 4 months, I have probably only run 5-6 times and I rarely did a WOD that lasted 18-20 minutes or longer with any constant intensity.  So I was pretty pleased to PR on the 5k run today.  Says a lot about either how good the CF Invictus programming is (in developing overall fitness) or in how little you have to specialize to get better /maintain competency in running/longer time domain workouts as long as you are working the shorter time domains hard.

Saturday, March 24, 2012

March 24th, 2012

Workout of the Day
CrossFit Games Open Workout 12.5

A. Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Males – 100 lbs; Females – 65 lbs

B. Row 3000 Meters @ 70-75%

C. Mobilize hip flexors and quads

A. 106 (+7 from last year)

B. rowed a 2k (7:30 or 7:40 something? Not sure)

C. Burgers, a couple of beers and spilt a slice of peanut butter cup pie with my wife at The Blazing Onion Burger Company in Snohomish, WA.

Regret not being able to push through 2 more reps on the thrusters, but otherwise feel pretty happy with my score. Chest to bars were better than last year, but still need additional improvement.

Monday, March 5, 2012

March, 5th, 2012

Workout of the Day

A. Three sets of:
 Back Squats x 5 reps
 Rest 20 seconds
 Pull-ups x Max reps
 Rest 3 minutes
 (Pull-ups must be unbroken, and in rhythm. Terminate set as soon as rhythm is lost)

B. Three sets for times of:
 Row 500 meters
 30 Wall Ball Shots
 15 Toes to bar
 Rest 4 minutes

C. For Max Reps
 2 minutes of Double-Unders
 Rest 90 seconds
 90 seconds of Double-Unders
 Rest 60 seconds
 60 seconds of Double-Unders

A. 315, 320, 325
     12, 10, 9 (strict)
     24, 24, 7 (kipping*)
B. 3:18, 3:27, 3:35
C. 75, 74, 42

*Got it in my head that the pull-ups were 'strict'.  I figured out that they were kipping pull-ups after I got home and did 3 sets with 3 minute breaks.

Saturday, March 3, 2012

Workout of The Day

A. Work up to 85% of 1RM Clean & Jerk

B. Every minute, on the minute, for 10 minutes:
    - 2 Clean & Jerks with 85% of 1 RM

C. 'Barbara'
     5 rounds for times*, of:
     20 Pull-ups
     30 Push-ups
     40 Sit-ups
     50 Squats
     3 minute rest between rounds

     * Score is the sum total of the time to complete the work each round add together

A. 205
B. 205 (This is 87% of my 1 RM).  Missed first attempt at 2nd rep during two rounds (2nd and 9th?), but got the second rep before the minute expired.
C. 24:55 total work time, 36:55 total time (times, 3:58, 4:31, 5:05, 5:54, 5:27)
     PR by 3:43

Friday, March 2, 2012

March 2nd, 2012

WORKOUT 12 . 2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Score = 76 Reps!!!!!