May 18th, 2014

WOD

1. 100m row for time:

2. ‘Tabata This’

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.

1. 0:17.7

2. 8+11+4+5+8=36

Blew up on pull-ups

8,7,7,7,5,5,5,4

August 29th, 2013

WOD

1.    Metcon

"Sugar Daddy"

21-15-9 Deads, 225 lbs.

400m Run after each set of deads.

2.   Squat Clean and Jerk

5 x 1, OTM at 85%

1. 8:28

Scaled weight to 205 (shoulder and hip not 100%)

Went unbroken 21s and 9s.  Broke 15s 10/5

Runs so-so, but not bad for me/my level

2. Shoulder & hip still prevent going heavy.  Worked up to 145 for a couple of singles.  Got dizzy for some reason?

August 27th, 2013

WOD

1.    Metcon

"Black & Blue"

5 RFT:

10 Power Cleans, 135/95

10 Burpees

2.  Clean and Jerk

3x1 across at 90%

1. 8:58

Scaled weight to 115 lbs. (shoulder and hip not 100%)

2. Shoulder & hip still prevent going heavy.  Worked up to 115 for a couple of singles. 

August 23rd, 2013

WOD:

1.  Metcon

"Randy"

75 Power Snatches, 75/55

2.  Skills

OTMx12

Odd:  3-5 Squat Therapy

Even:  3-5 Muscle ups

**Scaled/subbed both**

1. 7:59

Scaled to 65#s

Had to go pretty slow as right shoulder is still pretty tight in the overhead position and I had to be pretty meticulous about form both on the way up and especially the way down to avoid re-tweaking my shoulder.

2. Subbed 5 scalled ring rows and 5 dips for muscle-ups

August 15th, 2013

WOD

1.  Metcon

"Open 13.4"

AMRAP 7:

3.6.9.12....

Clean and Jerk, 135/95 – Scaled  big time today, see below

TTB

2.  Clean Complex

3 sets of: High Hang Squat + Hang Squat + Low Hang Squat + Split Jerk -  stay on the lighter side.

High Hang - Pockets.

Hang - Mid thigh.

Low Hang - below knees but off the floor.

3.  Strength

3x5 Push Press, climbing – subbed today, see below

1. round 4 + 10 Clean and jerks

Scaled to 85#s due to shoulder.  Went really light due to last weeks shoulder injury.  Feeling much better each day, but still slow going.

2. 70 reps (round of 12 + 10 Clean and Jerks)

Scaled to 85#s due to my shoulder injury.  It is getting better a bit each day, but still feels like slow going.

3. 3x5 dips and 3x5 ring rows.  Subbed due shoulder.

August 13th, 2013

WOD

1.    Metcon

"The Admiral"

3 RFT:

20 Burpee Pull ups - bar should be about 6" above max reach

20 Front Squats, 155/105

20 Box Jumps, 24/20 - games standards.

2.  Skills

Tabata Chest to Bar Pull ups, record total score.

1. 28:55

Not Rx'd, as my pull-up bar is only about 1 to 2" above my reach and I took the bar from the rack for the front squat to protect my shoulder that is still a little tweaked (painful to clean or snatch right now). Lower bar allowed me to do the pull-ups without shoulder pain. This wod kicked my butt!

2. Skipped due to shoulder issue

August 8th, 2013

WOD

1.  Metcon

"Heartbreak Kid"

3 RFT:

10 Front Squats, 185/135 - from the ground.

20 C2B Pull ups

50 Double unders

2.  Snatch Technique

10x1 OTM @ 70%

3.  Strength

Work up to a heavy set of 10 Romanian Deadlift

1. 17:53!

2^nd and 3^rd round took so long!  Doubles unders did not come easy today, but 185 #s was probably too heavy for me to do for 10 reps in a Metcon. Did them 10, 5/5, 5/5, but there was a lot of rest in between. C2Bs were slow too.

2. 135 #s

3. Worked up to 205 #s

August 5th, 2013

WOD

1.    Metcon

"Hulk Hogan"

Every 2 minutes complete:

3 Muscle ups

5 Power Cleans, 185/135

7 Burpees

Continue for 20 minutes (10 rounds), or as long as possible.  If you make all 10 rounds, post fastest and slowest times.

2.  Squat Snatch

3x1 at 85%

3x2 at 65%

3.  Back Squat

8x3 across.

1. 7 rounds RX

Got 1 muscle-up the 8th round then failed 3 times.  Rested until the start of the 9th and did rounds 9 & 10 with 2 muscle-ups

2. 3 x 1 @145 lbs.

    3 x 2 @115 lbs. 

I was pretty wiped out after part #1, although I think I have been overestimating what my max 'squat' snatch 1 RM currently is and so my percentages have been off as a result.   Missed a couple times at 155 (mostly hitting a power vs. a squat) and using really crappy form. Adjusted percentages down based on a 170 to 175 1 RM and weights felt better.

3. 8 x 3 @ 275 lbs.

Maybe I should have gone heavier (?), but this felt pretty good/tough.

Tried to limit rest to 2 to 2:30 minutes.

August 3rd, 2013

WOD

1.    Metcon

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)...scaled to 30 pull-ups

11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Kandi and I did this together.  We had no rope, so we scaled/substituted 30 pull-ups for the rope climbs. Kandi scaled the thruster weight too (85#?)

5 rounds + 8 thrusters + 13 pull-ups

July 22nd, 2013

Workout of the Day

1. Clean and Jerk

1RM

2.  Metcon

"Elizabeth"

21-15-9

Squat Cleans, 135/95

Ring Dips

1. 225# (pwr cln & jerk)

2. 9:29 (sqt cln)

Stopped at 225#s when I had a little bit of press out on the left side. Trying to work on improving my form on the olympic lifts this season vs. being all about the amount of weight lifted.  235#s is my max but I have not C&J'd more than 215 since I was in a car accident and tweaked my hip in Jan. of this year, so hitting 225 pretty well was very encouraging.

Elizabeth time was not a PR, but close to PR time and about 1 minute faster than when I did it in May.

Progress!

July 19th, 2013

Workout of the Day

1.  Metcon

"Isabel"

30 Snatches for time, 135/95

2.  Skills

OTMx12

Odd:  3-5 Muscle ups

Even:  3-5 Squat Therapy - demo video

EC: 3x5 Good Mornings

1. 3:05

Best that 135# power snatches have felt in a while!  All those EMOMs are paying off.

2. 5 jumping MUs (not enough ceiling height to do full MUs)/5 squat therapy w toes 3 inches from the wall.

EC: 3x5x125

June 29th, 2013

Workout of the Day

"Kelly"

5 RFT:

400m Run

30 Box Jumps, 24/20” - Games Standards.

30 Wall Balls, 20/14#

Time: 34:29

June 22nd, 2013

Workout of the Day

1.  Filthy Fifty

50 Box Jumps, 24

50 Jumping Pull ups

50 KBS, 35

50 W. Lunges

50 Knee to Elbow

50 Push Press, 45

50 Hip Ext

50 Wall Balls, 20/14

50 Burpees

50 Double Unders

2.  Skill Focus Work

spend 20 minutes working on a weakness

1. 32:19

2. Muscle-up practice

   Handstand practice

3.  200m Farmers walk with 2 pood KBs in each hand (to work grip & grit)

September 17th, 2011 - Fight Gone Bad

WOD:

'Fight Gone Bad'

3 Rounds of:

- Wallball shots, 20# ball (for reps)

- Sumo deadlift high-pulls, 75#s (for reps)

- Box jumps, 20" (for reps)

- Push presses, 75# (for reps)

- Row (for calories)

* one minute rest

One minute stations for each exerise, no stop or rest in between exercises. There is a one minute rest after rowing station before the next round is started. One point for each rep/calorie on the rower.

Score: 318 (40 point PR from 278 last time)

Finally broke 300! Still more work to do on the push press at light weight.