WOD

'Jack'

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).

WOD:

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.

February 11th, 2011

WOD:

'Nate'

20 min AMRAP

2 Muscle-ups

4 HSPUs

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.

WOD:

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

8:55

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.

WOD:

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.

WOD:

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.

WOD:

'Grace'

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

2:50

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.

WOD:

'Nutts'

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

31:11

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!

WOD:

'Randy'

75 Power Snatches with 75 lbs. for time

Time - 4:18

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

WOD:

Back Squat 3-3-3-3

...then...

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

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.