June 12th, 2013

WOD:

‘Tabata something Else’

32 intervals of 20 seconds of work followed by a 10 second rest, repeated 8 times per exercise in sequence with the following 4 exercises (no rest between exercises):

- pull-ups

- push-ups

- sit-ups

- squats

Score is total of reps from all 32 intervals.

Score - 290

WOW!  I suck at this right now!

Pull-up: 11-10-8-7-6-6-6-6=60

Push-up: 10-10-10-9-6-6-5-6=62

Sit-up: 10-10-9-8-8-8-8-8=69

Air squat: 14-12-12-12-12-12-12-13

May 25th, 2014

"McGhee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box


15 rounds

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

April 18th, 2014

WOD

Warm-up:

Included 3 x 3 pistols

Windmills 5 x 20 #s each side

3 x 3 HSPUs

WOD:

12 AMRAP

Row 20 Cals

10 Push-ups

Score 7 rounds + 8 cals

Still a little stiff in back, hip and neck.  Stayed with light loads and just moved a little bit.

Feb 4th, 2014

WOD

Warm-up

1k row

1. 20 min AMRAP

10 Push-ups

10 lunges with single 20# KB overhead, right arm

10 Situps

10 lunges with single 20# KB overhead, left arm

Cool down

1k row

1.  8 rounds?

Jan. 11, 2014

WOD:

Warm up: 2000m row

1.  Metcon

With a running clock

3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.

3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.

3x max reps of Squats in 40 seconds, rest :20 between rounds.

3x max calories on Rower in 40 seconds, rest :20 between rounds.

This is a 12 minute workout, 3 minutes at each movement.  Post totals for each of the four movments.

KBS: 20, 17, 17

Push-ups (not HR): 20, 14, 13

Squats: 29, 25, 29

Row: 17, 16, 17

October 7th, 2013

Took the last 3 days off and started up a 6 month muscle/strength gain program today run by the team from Barbell Shrugged.

WOD - DAY 1

1. Hang Power Snatch (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

2. Barbell Walking Lunge (5 x 5), per leg

3. Power Jerk, behind the neck (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

4. Conditioning:

10 Rounds for time each round:

6 Pull-ups

6 Push-ups

6 Pistols or 12 jump lunges (per leg)

rest 2 min between rounds

1. 75 lbs. x3, 85x3, 95x3, 105x2x2*

2. 105 lbs. 5 x 5 per leg

3. 75 lbs. x3, 85x3, 95x3, 105x2x2*

*Stayed pretty light on snatches and jerks due to my right shoulder still being somewhat banged up

4. Did kipping pull-ups first 3-4 rounds, then switched to strict due to shoulder.

Did pistols up to round 7.  Was over 30 seconds slower than fastest round, so scaled back to jumping lunges to keep intensity/conditioning effect up

1 – 1:15

2 – 0:57

3 – 1:31

4 – 1:26

5 – 1:23

6 – 1:24

7 – 1:38

8 – 1:03

9 – 0:56

10 – 1:02

September 17th, 2013

WOD

1.  Metcon

AMRAP 10:

5 Power Cleans, 135/95

10 Push ups

15 Air Squats

1. 8 rounds + 5 PCs/2 Pus, scaled to 115#s 

Went unbroken on the push-ups all 8 rounds

August 19th, 2013

WOD:

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

**Scaled**

Time: 29:30

Subbed scaled ring rows (due to shoulder) for pull-ups

Wow! Sit-ups after both ring rows and push-ups was horrible!  My core was smoked after holding a plank in both position.  Got thru air squats in 2 unbroken sets of 50 reps.

August 17th, 2013

WOD

Felt a little wiped out and also in need of a heavy/strength day with a little lower intensity/volume.

1. Work up to a 5 RM Front Squat

2. Light snatch grip Romanian DLs

3: Tabata push-ups

4. Tabata ring rows

5. 3 rounds, not for time, of:

10 Hip extensions

10 back extensions

1. 255 lbs. x 5 (matched PR). 
I thought I got 265, but I think I may have miscounted the plates and only got 265#s

I was going to go for a set of 3 reps, but I was feeling pretty good at 3 reps so I went for 2 more and they felt pretty solid.  But my right lower back was feeling sore, so I stopped there (I was going to drop to 90% and then do 4 more sets)

2. Back still tight, so stayed really light at 135#s

3. Hit 15 reps the first 2 rounds, then dropped off and last few were 7 to 8.

4. Got 8 to 10 reps the first couple of rounds then dropped off to 4 reps

5. Done

July 27th, 2013

WOD

1.  Metcon

1000m Row, (500m each).

400 Double unders

300 HR Push ups

150 KBS, 70/53

100 Pull ups

One athlete works while the other rest.  If you don't have a teammate split the reps in half.

41:40 with Kandi

Scaled some of the push-ups (I did 150/she did 85 reps) and scaled the KB swings to 1 pood for her.

July 6th, 2013

Workout  of the Day

 

‘Cindy’

20 min. AMRAP

5 Pull-ups

10 Push-ups

15 Squats

  

Score: 16 + 1 squat

June 24th, 2013

Workout of the Day

1.  Bench Press

1RM

2.  ARMAP 12

500m Row

15 Hand Release Push ups

15 Deadlifts, 185/135

3.  Toes To Bar

3 x max reps, strict - no kipping.

1. 285 lbs.

2. 3 rounds + 500m

Not super fast, but unbroken throughout.

3. 9-5-5

June 5th, 2013

Workout of the Day

Complete as many rounds as possible in 20 minutes of:

Row 250 meters

25 Push-ups

8 rounds + 31 meters

May 27th, 2013

"McGhee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box

15 rounds + 9 push-ups

Hard and going to be sore for a week.

Need to do more 30 minute AMRAPs

May 11th, 2013

Workout of the Day

20 Min AMRAP*

10 Push-ups

10 Box Jumps, 24”

10 Toes to Bar

10 Front Squats, 115 lbs.

Every 4 minutes, stop wherever you are at and do partner sled pulls across the parking lot for 2 round trips alternating who is pulling on each leg (1^st partner pulls across, 2^nd partner pulls it back, then 1^st  and then 2^nd on final leg)

7 rounds + 5 box jumps (I think it was 7, pretty sure it was not 8)

March 9th, 2013

Workout of the Day

A. Three sets for times of:

15 Pull-Ups

20 Shoulder to Overhead (95/65 lbs)

25 Push-Ups

Rest 2 minutes

B. For max meters:

3 Minutes of Rowing

Rest 3 Minutes

2 Minutes of Rowing

Rest 2 Minutes

1 Minute of Rowing

A. 2:21 – 2:58 – 2:41

B. 847 – 581 - 320

Sort of wiped out from yesterday.  Tried to a do a low intensity ‘recovery row Friday afternoon and just was not feeling it all and stopped rowing at about 2 minutes in.

Short Workout today.

February 9th, 2013

Workout of the Day

A. Three sets, not for time, of:

Bar Muscle-Up x 2-4 reps

L-Sit x 30-45 seconds

Rope Climb x 2-3 ascents

Double-Unders x 40-50 reps

B. Four rounds for time of:

225/155 lb Deadlift x 10 reps

Toes to Bar x 15 reps

Rest exactly 3 minutes, and then . . .

C. Three rounds of:

20 Alternating Pistols (10 each leg)

20 Ring Dips

Rest exactly 3 minutes, and then . . .

D. Two rounds for time of:

20 Pull-Ups

30 Push-Ups

A) Only went through two rounds due to time.

Bar Muscle-ups: 2-4 attempts each round.  Got my first bar muscle-up! Did 3 singles total between the two rounds.

L-sits: 20 seconds each round

Rope Climbs 2 each round

Double-unders: 42 the first round, 58 the second (10-14 rep PR)

B. 5:59

C. 12:59

D. 5:22

Conquered a goat, got a PR on another goat (double-unders), got beat down on ring-dips and pistols and then beat down on push-ups after ring dips (in a good way).  A pretty good way to start the weekend. Thanks CJ for the workout.

September 10th, 2012

Workout of the Day

A.  Complete as many rounds and reps as possible in 8 minutes of:

135/95 lb. Thruster x 5 reps

135/95 lb. Power Clean x 10 reps

Pull-Ups x 15 Reps

Rest 4 minutes, and then,

B.  Complete as many rounds and reps as possible in 8 minutes of:

20 Kettlebell Swings (24/16 kg)

30 Walking Lunge Steps

40 Double-Unders

Rest 4 minutes, and then,

C.  Complete as many rounds and reps as possible in 8 minutes of:

10 Burpees

20 Push-Ups

30 Anchored Sit-Ups

A. 3 Rounds + 5 Thrusters + 10 Cleans

(kind of hit the wall about 6 minutes in)

B. 2 Rounds + 11 KBS

C. 2 Rounds + 10 Burpees + 11 Push-Ups

(push-ups got me here)

Never really recovered after A, but felt good strength wise on the thrusters @135 for a change. Looking forward to doing more of these multi-metcons. They suck in a good way and build metcon capacity like crazy.

WOD:

Part 1:

Bear Complex:

- 15 minutes to work up to heaviest weight that can be used for 3 times through the Bear Complex (Power Clean, Front squat, Push Press, Back Squat, Push Press)

Part 2:

2 - man 'RJ' Hero WOD:

Broken up anyway between 2 people:

2.5 mile run

25 rope climbs

250 game style push-ups

Score: 185 # on Bear, 22:27 on team 'RJ'