Workout of the Day


A. Three rounds for times, of:
     4 x muscle-ups
     10 x OHS w/115#s
     10 x 30" Box jumps

B. Five sets of:
    Back squats, 2-3 reps
    Rest 3-4 minutes

C. AMRAP in 5 minutes, of:
    10 Chest to bar pull-ups
    10 Ring dips

***Rest exactly 3 minutes, then...***

D. AMRAP in 7 minutes, of:
    300 meter row
    30 Double-unders
    10 Toes to bar


A. 1:28, 1:37, 1:42
B. 275, 305, 325, 335, 345 (all sets x 3)
C. 4 rounds + 1 C2B
D. 3 rounds even

I was able to get the first 2 muscle-ups each round in a row/unbroken, but that was it.  I tired the 1st and 2nd round to get a third, but failed.  I was pretty slow on the OHS and box jumps.  I felt pretty good on the back squats and 245 is a PR (but only 8#s) for 3 reps.  I will take it, since I have not PR'd on the backsquat until recently.  Felt pretty good about part C result, as my arms were fried from part A., and 3 rounds on part D was about as good as I hoped to get.

February 26th, 2012

Workout of the day 
(working out today as I will note be able to work out Monday due to work stuff)

A. 3 sets, not for time, of:
- 30 Double-unders
- 3 Muscle-ups
- Walking Lunges with 25# plate held overhead (down and back across gym)

B. Work up to 3-RM Push Press

C. 10 Min AMRAP of:
- 3 Push Press w/135#s
- 6 Front Squats
- 9 Sumo DL High-pulls

D. 2K row for time:


A. Got 2 mucle-ups unbroken 2nd round and 3 unbroken the 3rd!!! Huge PR.  Also got all 30 double-unders unbroken each round

B. 195

C. 6 rounds + 4 Sumos (
Goal was 7, so this was pretty good.  Front squats got me, but I am 100% better on them. Sumo were tough, but I felt pretty good on them too.  Push Press were very doable, but I still need to get more of a rythm on those bad boys.

D. 7:01.3 on the 'new' C@ rower.  Happy with this, but I really would have liked to break 7 minutes.  I have gone faster on the Model B's, but this is the fastest I have gone on newer model.

CF OPEN WOD 12.1

If only I could be as bad ass as these girls!

CF OPEN WOD 12.1

AMRAP in  7 minutes of:

Burpees

My score was 95.  My goal originally was 90-100, so I feel pretty happy about this effort.  I decided in advance that I am not going to re-do any of the Open WODs unless there is some dramatic equipment failure.  I would not want to do this one again for a while anyway.  Yuck!!!

Big props to my wife Kandi who is competing for the first time this year and go 76 reps on this WOD!  Nice job babe!

Last year, there were 2 of the 3 WODs (3 really, counting the burpee/OHS/muscle-up WOD) that did not fall in my wheelhouse.  I did not feel good about my score on any of them.  I went too fast out of the gate on 2 of them and maybe had unrealistic goals on the 3rd.  My focus this year, in part, is on training myself to shoot for a realistic pace on WODs like this that do not play to my strengths and just not let any reps get away.  I feel like I did that today.

I am feeling so much better on many levels than I was last year.  Following the Competitor's programming from CF Invictus and the mind of C.J. Martin has been a tremendous help.  

Workout of the Day


A.  Snatch
       Build  to 85% to 90% of your 1-RM Snatch

B.  Every minute, on the minute, for 10 minutes, complete the following:
       Snatch x 1 rep with 8%-90% your 1-RM Snatch

C. Three sets of:
       Snatch Balance + 3 OHS
       Rest as needed.

D. Three sets of:
       Snatch Pulls x 1.1
       ('.' indicates to rest 10 seconds between singles)
       Rest as needed.


A. 155
B. 145
C. 135, 145, 155(F), 145
D. 205, 225, 225, 225

My pull in the snatch felt good today, but not receiving position.  My shoulders still have not recovered from workouts on Friday & Saturday, so I could not 'catch the bar solidly no matter how easily it flew into position. Failed several times with 155 before getting it on part A and then failed during the first minute with 155 again on part B.  I dropped to 145#s and got it before the end of the 1st minute and then used that for all the rest of the rounds.  I failed again at 145 on round 8, then got it before the minnute was over and got it the rest of the rounds.

February 17th, 2012

Workout of the Day

A. Three sets for times of:

Chest-to-Bar Pull-Ups x 15 reps

Burpees x 15 reps

95/65 lb. Overhead Squat x 15 reps

Rest 3 minutes

B. On the minute, every minute, for 15 minutes, complete:

95/65 lb. Thruster x 10 reps

Double-Unders x 20 reps

If you run over the allocated minute, complete the round and rest the remainder of the minute in which you completed your round, then pick up in the next fresh minute. Stop at 15 minutes regardless of how many rounds were completed, and simply note how many rounds were completed.

A.) 1:55, 2:18, 2:51

B.) 9 rds

I was mainly shooting for doing everything as unbroken as possible on part A (vs. fast). I got everything unbroken the first round (1st time for me getting 15 C2B pull-ups unbroken), then broke up the C2Bs 11/4 the second and got 9 C2Bs unbroken + doubles & singles to finish them round 3 (should have done 5/5/5). Unbroken the first 2 rounds on OHS, then 10/5 the 3rd (I could and should have got them unbroken if I pushed myself a little harder mentally).

Not happy with part B score. I would like to play the age card here (have I mentioned I turn 42 in March? J), but OHS, thrusters and double-unders are just some of my 'kryptonite' movements. I just feel weaker during any workout involving them. Part of that is a mental thing that I need to fix/work on. Part A fatigue me a little, I felt it immediately once starting B and I failed to block that out, calm down and take part B one round at a time.