Warm-up:

Muscle-ups and HSPUs, burgner warm-up

WOD:

12 minute AMRAP

- 3 HSPUs

- 5 Deadlifts w/275#s

- 7 Pull-ups

- 9 Box jumps, 24 inch

Wait 5 minutes, then

- 500m row for time.

7 rounds + 3 HSPUs, 1:43

Cash-out:

Unbroken push press with 95#s, wait one minute, repeat until only 9 are possible.

15, 12, 12, 9

Notes: 7 rounds was not bad, but should be faster. HSPUs were all 2+ 1. Deadlifts and Boxjumps all unbroken. Set rower on 3. Way too low. Made the row overly tough. Another night WOD (I need the light of the day!).

November 15th, 2011

WOD:

5 rounds for time

- 5 SDLHPs w/135#s

- 5 Clean & Jerks w/135#s

- 5 Power Snatchs w/135#s

Time: 7:15

Pretty happy with the time, but I think I could have gone faster. These lifts, at this weight and rep scheme are right in my wheelhouse. Technique on all the 3 lifts was mediocre at best today. Another 'night' WOD. Looking forward to getting back to working out during the day again when my schedule changes back to normal.

Warmed up with some double-unders, HSPUs, muscle-ups and light push press. Got a 2 rep and 3 rep unbroken set of HSPUs, but that was it today. Working out a night at the end of the day threw me off a bit.

WOD:

'White'

5 rounds for time of:

15' Rope climbs x 3

10 Toes to bar

21 Walking lunges w/45# plate held overhead

Run 400 meters

Time 24:57

Hard to maintain a good pace on this WOD. 1st round was 3:42, just flew by. Significantly slower later rounds.

Did this WOD at the end of very long day (got up at 4:15 and did WOD at 7:00 PM). It was dark, cold and rainy on the runs. Wet shoes + rope climbing = >:(

Felt good with time considering.

Light general Warm-up

A little HSPU practices

Got an unbroken set of 5 HSPU

WOD:

'Murph'

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Pull-ups, push-ups and squat partitioned as needed

42:05 (PR by more than 3 minutes)

Felt pretty good with setting a PR on a day I was not feeling 100%. I am still not near a really decent time, but for 220-225# this is not bad. Did the WOD with Ryan and the nearly superhuman Jeff Vale at CF Snohomish very early in the morning. Good times.

Warmed-up with chest to bar and HSPUs practice (got 4 HSPUs unbroken, which is good for me lately).

WOD:

10 rounds for time:

- 10 Deadlifts w/225#s

- 6 pull-ups

- 8 sit-ups

- 10 push-ups

Time: 18:34

I probably could have shaved off a minute or more if I gamed the WOD a little more, but my main goal was getting the reps on each exercise unbroken. I did that through all rounds (slight pause last 1-2 reps on pull-ups and push-ups rounds 9 & 10 without coming off the bar or out of the plank).