Abs Of Squeal

Front Squat, 3-2-1-1-1
Weighted Pull-Ups, 3-2-1-1-1

Small PR on front squat today... did 154x3, 198x2, 220x1, 231x1 (PR), and 236x1 (Fail)
On weighted pulls the most I could get was 70# today... tried 79# and failed

After, did 3x10 ghd sit-ups, some shoulder mobility shiz, and 2 min max strict/military sit-ups (only got 81). THEN I ran 2 miles (in the rain) at about a 7min mile pace... 14:15.

Dr Chronic

A1) Push-Press 3,3,3,3 at 20X2
A2) Kettle-Bell Swings, x10 at 2pood
A3) Push-Ups, x20
B) Russian Twists, 3x25

did sets at 132, 142, 154, and 164(x2)
all kb swings andpu's were unbroken with "perfect" form
russian twists were done with 15kg plate for 2 sets and 20kg for the final
did some reverse hyper work with shoulder mobility shiz after

Went swimming as well, did 5x50 freestyle focusing on form. Then a 500m freestyle in 9:11! That there be a PR

Listen To The Feeling

6 rounds:
In 2 minutes, complete 20 Kettlebell Swings, 1.5 Pood
Then, AMRAP Double-Unders in time remaining
2 minute rest after each round

Did 53# unbroken for all six rounds... double-unders actually improved as the WOD progressed. They went something like 22, 26, 36, 50, 64, and 75. I've also noticed that I do exponentially better on du's when I can hear my rope. Goal next time should be to keep du's at 75-100. Then step-up to 2 pood and try to maintain the same rep count.

Did some mobility shiz for my shoulders then ran 1.5 mile (3 Fondren loops) in a relaxed 10:52

Cold but sunny today.

Marco Solo

Squat Cleans, Heavy Triple
Then 3 C&J's every minute on the minute, for 10 minutes

198# was best triple, catches were solid but coming up out of the squat was a challenge.
Went with 132# on the met-con due to shoulder shiz. Wanted to ensure good form through-out. Think I did.

Swam after. Did 2x50 (under 50sec) and 2x100 (went for sub 1:50 but crapped out) then did some stroke count work. I'm 2 strokes more efficient leading with my right hand at 7 strokes for the 50. 9 strokes leading with the left. (I would have thought the opposite, I feel more efficient leading left) Prolly did 8x50m with the stroke count work.

Wing Man

Did a good, long warm-up sesh today along with some treadmill running drills and shoulder mobility work... It appears my left scapula is elevated, protracted, and slightly "winging." As well, I have some internal rotation at the humerus.

After, did a slow 500m sidestroke (around 12.5 minutes) then did 5x100m sidestroke "sprints." I kept all under 1:56 with my fastest intervals sitting at 1:52.   

Kick A Dog

A. Back Squat 1RM @ 3010

B. 85% of 1RM Back Squat x AMRAP @ 3010

Legs were done today. I blame my vagine. I tried 274 and nope. 264 and nuh-uh. 254 and not even close. Then tried 225 for part B and only nabbed 4. Gay.

Decided to do 10x100m run sprints after to try and redeem myself. Ran half in the back alley and half in the street on Dyer. Moved because some dude kept beating the dogs at the kennel for barking at me. Bastard. Kept all at 14 seconds. 

Holiday Hangover Cure

"Cindy"


As many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

20 rounds and 5 pull-ups. PR! As always push-ups were the L factor.
Went swimming after... Did 10x50m sidestroke and another 500m freestyle. Can't remember my exact times but do remember keeping all the 50m under 1 minute.

COld And Getting COlder

10 sets:
30 sec Airdyne Sprint @ 90% effort
30 sec Recovery @ 50% effort
+
50 Turkish Get-Ups not for time (perfect tech), challenging loading
+
4 x 7-15 GHD sit-ups; rest 2 minutes

We did the sprints for total cals, I pulled 199.
I tweeked my shoulder (posteriorly) on the get-ups and had to stop... was using a 53# and only did 15.
Check on the ghd's.

VROOOM (not so much)

1.5 mile run

2400m... 6 laps... steady pace... 10:32... pretty lame... but its been a while.

Let Big Bear Wrap His Paws Around Ya

7 rounds for time:

5 Unbroken Strict Press (make it tough)
10 Strict Toes-To-Bar
Bear Crawl 50m

Ran with 110#... we didn't time it.

Swam 500m in 10:39 after... used sidestroke.

Cuttin Up In Class

3 rounds for time @ 90% consistent effort:
12 heavy KB swings overhead
90 sec AMRAP alternating box step ups, knee height box
rest 2 minutes between rounds
+
3 rounds for time @ 90% consistent effort:
15 chest to bar pull-ups
400m run
rest 2 minutes between rounds
+
10 minutes working on:
25 cumulative wall walks
deadbug holds between wall walks

Check, check, and check... don't remember the details but it was a good, difficult day

How Strong I'm Not

3 Sets:
7 tough front squats
60 sec box step ups, smaller box for more steps
rest 2 minutes b/t sets
+
3 Sets:
10 heavy DB/KB thrusters
60 seconds max double unders
rest 2 minutes b/t sets
+
5 Sets:
30 sec front plank
rest 10 seconds
30 seconds inch worm + push-up

Don't remember many of the details... worked with 45's on thrusters. Tried 53# kb's but only got 7-8 before crapping out. Worked with Deano on front squats and remembered how strong I'm not. Yay.  

Hot 'n Heavy... But Not

7 rounds for time:
3 tough deadlifts, no touch and go
15 ball slams - 20/10#

5:50 sumthin with 242#

Darn Tootin

AMRAP in 5 minutes @ 80-85%
10 push-ups
10 wall-ball shots
20 double unders
rest 3 minutes
+
AMRAP in 5 minutes @ 80-85%
calories rowed - 7/5 damper
rest 3 minutes
+
AMRAP in 5 minutes @ 80-85%
10 box jumps - step down
100m sprint

Pace Car

10-9-8-7-6-5-4-3-2-1
Deadlift, 30-50% of 1RM
Burpees

Rolled with 186# (50%). Time was 5:42. Would like to do this at 198 or more next time and try to keep the sub-six.

Hang Me Out To Dry

A. Hang Power Clean/Push-Press: 2.2 x 5; rest 2-4
B. Ring Front Leaning Rest: AMRAP x 3 sets; rest 30 seconds between sets
C. 1 min Airdyne Sprint for max cals

a. 176# was the heaviest clean for 2. Tried 198# and hit a wall (again.) But 154# was the only successful load for the entire complex.
b. did 2x2min and 1x1min
c. 42 cals on this... was hoping to break 45. Boo me

2500 RPM

AMRAP in 20 minutes:

5 L Pull-Ups
5 Handstand Push-Ups
10 Heavy Goblet Squats

Did this one abmat and was able to do the first 5 rounds unbroken. Win for me. Rolled with a 70# kb on the goblet squats. Don't remember my total rounds... thinkin 8? 9? or 10?

Eighty-Eight Don't Feel Great

3 sets:

10 Unbroken Overhead Squats

400m run @ 90% effort

Rest 2 minutes

+

3 sets:

10 Heavy KB Swings

90sec AMRAP Burpees

Rest 2 minutes 

+

21-15-9

Knees-to-Elbows

Push-Ups

 

88#, 110#, and 132# on overheads... runs were all around 1:20-1:30's

88# kettlebell and 20 burpees per round

done and done

 

Rough day 

Your name... is "Almost"

A. Squat Clean: 1.1.1 - rest 10 seconds between reps; rest 3 minutes between sets x 4 sets
B1. Push-Press from rack: 5 reps; rest 20 seconds (increase weight each set)
B2. 100m shuttle @ 100%; rest 2 minutes x 4 sets

198# was my best on cleans... caught 208# but couldn't get up with it. 154# on push-press... having to readjust my grip on these, been doing them with a jerk-style grip. Didn't do the runs.

No. Really. Move Faster.

For reps @ 100%:

2 minutes KB swings, 1.5/1pd

2 minutes Double-Unders

2 minutes Burpees

 

Didn't have it today. 57 swings, 89 du's, and 31 burpees. 177 total. Should have broken 200 (at least.)

I'll Take "Fitness" for 500

A. Weighted Pull-Ups: 3,3,3,3,3; rest 2-4 minutes
B. GHD Sit-Ups: 5 x 10; rest 60 seconds
C. 10-15 minute Run @ easy recovery pace

For time:

100 Walking Lunges

50 Wall-balls

25 Handstand Push-ups

50 Wall-balls

100 Walking Lunges

 

Missed monday so made-up the WOD today after... 53# was my best x3, did sets of 15 on GHD's, run was 17 and change with the fellas. Did the 2nd WOD rx'd and took FOREVER. 21:33. Literally half that time was my hspu's. 

 

 

BoB

A. Front Squat 3RM

B. AMRAP Push-Ups in 2 minutes

C. Plank Hold to failure

 

a. 220x3... 232x2

b. 73... goal was 80

c. 2:38... blah. Wasn't in the mood

 

Did 10x reverse hypers today, loads were 25,50,70,90,110, and 130lb

Did 3x5 assisted glute ham raises on the ghd 

 

 

Back Back Back Back Back Back Back

A. Press: heavy single
B. AMRAP in 5 minutes: burpee ladder by 2's; partial set's count, must have visible pause between sets
C. 800m TT

a. 132lb... a shameful 2lb PR
b. completed 18 rounds +1/20
c. 2:49... even more shameful than the press (18 sec off my PR)

After working with the fellas today it seems I need a lot of work leaning back on my press... most of the big movers were basically starting in a incline bench position from the stand and whipping their head under the bar as soon as they could. Working on this technique might help me see some more gains... As of right now I do a super strict shoulder press with almost ZERO lean (I think because I've been protecting my low-back.)
After, did 12x2 box squats "every minute on the minute" with Jonathan at 154lb. Then did 3x10 glute ham raises with a abmat/kettlebell set-up and a red band.

Planned Prescription-hood

Alternating every minute, on the minute for 20 minutes:
10 C2B Pull-Ups
6 Squat Cleans

Rolled with 60kg/132lb since that was the general consensus... kept rep scheme as is (most were scaling.) Executed my game plan! I didn't rush the first few rounds, kept my C2B broken into 5 and 5, did the cleans one at a time (dropped the bar each time,) and took a halftime break at round 6 (only did half reps.) And the biggest win of all is NO SKINS TEARS! C2B always rip my left palm, but I focused on my grip throughout (made sure to keep tight) and came through clean. Good day.

*weird pic of me on the blog today pullin up my britches

**saw this today: "The harder I practice, the luckier I get." - Gary Player

Per-Form

A1. Back Squat @ 30X2: 5,5,5,5,5; rest 2 minutes
A2. Weighted Push-Ups (plates on back): 5,5,5,5,5; rest 2 minutes
B1. Weighted Box Step-Ups: 4 each leg; rest 90 seconds
B2. GHD Hip Extensions: 15-20; rest 90 seconds x 3-5 sets

a1. did sets of 154/176/198/208/220 at tempo
a2. did 25/30/40/50/50kg
b1. check at 1.5 pood per hand (4 sets)
b2. check with a red band around my neck (15reps for 4 sets)

Watchin' Pacquaio Box 'Em Up

2 Rounds of:
A. 2 min Heavy Farmer's Carry
B. 2 min Sprint Complex
C. 2 min Med Ball Complex (R lunge, L lunge, R lunge, L lunge, 4 Squats, 4 Ball Slams)
D. 2 min Row
30 seconds between each station

a. 2 pood
b. check
c. 4/5 rounds each
d. 35/36cals each
 
Did some box squat work after... First time to work-up to any significant load. Did 5x5 of 50/60/70/80/90kg then did a 10x at 50kg just for grins. Also did 3x10 glute hams

**today was the first day back from about a 10 day hiatus due to Krys's bout with pneumonia**

Pick It Up

AMRAP in 20 minutes:
3 Deadlifts @ 65-75% of 1RM
3 Rounds of Cindy

Did this at 130kg/286lb (76.5%) and was sumthin like15 air squats away from 16 full rounds. My time could be better if I would just go straight to the barbell and attempt a lift instead of "catching" my breath first. Mental work I guess.

(compare to 7/26/10)

BIG White Rabbit

Power Snatch - 10 minutes of tech work, then a heavy single for the day
+
3 RFT:
200m run
20 Wall-ball shots, 20#/10'
30 ab-mat sit ups

Shit poor on snatch as usual... only worked up to 55kilos today.
6:16 rx'd on the met-con... was a pretty good time on this.

Had a good talk with SP today about programming in some strength work (max effort and dynamic). Also went over box squat technique and percentages.

Frontal Cortex Override

2k Row

6:59.7 today... PR. The plan was to break my pace into 250m intervals. I chose 1:36. 1:38, 1:40, 1:42, 1:44, 1:46, 1:46, and "all out." I did pretty well with this plan the first half then it all went to shit. Next time I think I'll come out the gate a bit slower and try to sustain that rate through-out the first few intervals. I think I'd also like to break my intervals into 5x400m (based off the computer's breakdown) sections and strategize from there.

The complete computer breakdown is:
Totals: 6:59.7 2000m, 1:44.9/500m avg, 26s/min avg

1:17.5 0400 1:36.8/500m 29s/m
1:22.4 0800 1:43.0/500m 26s/m
1:25.6 1200 1:47.0/500m 26s/m
1:29.1 1600 1:51.3/500m 24s/m
1:25.1 2000 1:46.3/500m 27s/m

Weight: 163.0

Defy Physics Yo

A1. Front squat @ 30X1: 4-6 reps x 4 sets; rest 2 minutes
A2. Ring dips @ 2121: AMRAP x 4 sets; rest 2 minutes
B1. AMRAP burpees in 15 seconds; rest 0 seconds
B2. 200m sprint @ 100%; rest 3 minutes x 3 sets

a. Only did 3 sets: 132# x6/10 reps, 176# x6/10 reps, 198# x4/10 reps
b. 9 burpees, 54.09 total time, 8 burpees, 54.39, and 9 burpees, 55.75

Did reverse hypers after:
10xempty
15x25#
15x35#
15x45#

Grantoff

One round for time:
15 kipping pull-ups
25 burpees
35 box jumps, 24/20"
45 KB swings, 1.5pd/1pd
55 calories rowed

8:39 broke up the kb swings, and failed mentally on the row... should have had a plan for the row.

Did some back squat after, worked up to 242x3 then tried 286x1 two different times (unsuccessfully.) I might be able to get that with fresh legs tho.

A True 42

AMRAP in 20 minutes:
4 Strict "L" pull-ups
6 Strict handstand push-ups
12 KB swings, heavy

Did this rx'd with a games set-up on the hspu's. 2 pood on the kb. 7 complete rounds. I'll chalk this up as a win because of the 42 awesome hspu's I squeezed out... otherwise should've accomplished more.

A1. Hang power clean: 5,5,5,3,3,3; rest 2 minutes
A2. High box jumps: 3,3,3,3,3,3; rest 2 minutes
B. 100m row x 4 sets; rest 4-6x the work

a. best 3x was 186# (10# PR)... did 198# 1x (also a PR) worked with a 30" box
b. row sets were 4.7|4.4|4.8|17.0

Did some mu's with Shawn after

A. Split Jerk: work up to a tough double in 12 minutes
B. 50 Burpee Pull-Ups, for time @ 100%
C. 50 Partner Sit-Up Med Ball throws, not for time

a. barx10/110/132/174/198(fail)/198(success!) think that there be a 2 rep PR, although I don't remember ever doing a 2 rep max soooo
b. 5:05 on the high-bar... should have been faster
c. check with Panoff

did some mobility shiz after... hammies/calves/psoas were all sooper tight

5 rounds for time:
10 deadlifts, 100kg/70kg
40 double unders

I just didn't show up today... I dunno what my problem is. Think I was done around 11 minutes. I've brought shame upon my house.

A. Push-press: heavy triple in 10 minutes
B1. AMRAP push-ups in 60 seconds; rest 60 seconds
B2. AMRAP kipping pull-ups in 60 seconds; rest 60 seconds
C. Partner med-ball chest passes: 3 sets of 8, hard pass with a step; rest 60 seconds

a. worked with Travis and worked up to 164, failed at 174
b. 48 and 36, 32 and 32, 26 and 29... totals 106 and 97. Total total 203
c. checky check

2 sets, one for each Tower:
AMRAP in 2 minutes
9 box jumps
11 ball slams
rest 2 minutes
AMRAP in 2 minutes
9 KB swings, 2 pood
11 burpees
rest 2 minutes
AMRAP in 2 minutes
Row for cals
rest 5 minutes

Started with KB swings and burpees, got 45, 45 cals, and 57 the first round. Second round was 42, 42 cal, and 50. Total of 281 reps

Did a mish mash of missed workout for the week... Warmed up with a quick row and jump rope combo, then some mobility shiz. Then:

Back Squat
10xbar
5x135
3x165
3x185
3x205
3x225
3x245 but did quick singles to keep from failing

Press/Push-Press
5xbar
3x95
2x115 strict, 1x115 push
3x135 push
3x145 push
2x145 push, failed on 3

Weighted Pull-Ups
Every minute, on the minute for 10 minutes: 3 reps at 35#,,, done and done

A. Sumo-deadlift @ 21X2: 2,2,2,2,2; rest 3 minutes
B. 30 DB Man-makers for time - 30/20#/hand; rest 5 mintues before C
C. 800m run @ 100% effort

a. 308, 318, 330, 340
b. 5:30 with 30#
c. 2:49

"Jackie"

For time:
1000m row
50 thrusters, 45 pounds
30 pull-ups

8:26 blah... a lot of excuses here. None of them good.

A1. 10 tall box jumps; rest 20 seconds
A2. AMRAP ring push-ups in 45 seconds; rest 2 minutes x 5 sets
B. 20m partner band resisted sprint; rest 2 minutes x 4 sets
C. Partner assisted GH raises (from ground): 3 sets x 10-20 reps, slow tempo descent; rest 90 seconds


37.5" Box 35/32/34/32/33

4x100m sprints (no partner)
1x10 on GHD machine... ran out of time

A1. 5 tough deadlifts, 2 second pause on the ground; rest 10 seconds

A2. 7 burpee broad jumps; rest 10 seconds
A3. 200m sprint @ 100%; rest 4 minutes x 5 sets

286

45"

297
43"

308
44"

319
44"

330
44"
Timed the runs only... Can't say I did it rx'd with all the rest I was taking between reps

ps Looking over and seeing Sam and Cave laughing at your form on the final round is probably a good indication that your technique isn't quite up to par

pss pretty sure I was dead lifting what's being benched in the photo

psss Jew Bear I miss you

A. Snatch, heavy double
B. 1/2 "Nate" 2 Muscle-Ups, 4 Handstand Push-Ups, 8 Kettlebell Swings, 70#

a. worked up to the same 'ol 132#. got a silly video of it too
b. we didn't have much time left so we opted for a 10 minute "Nate." Rolled rx'd except for 1 abmat and knocked out 5 full rounds

For time at a consistant effort without stopping:

100 air squats
80 KB swings, 35/26
60 push-ups
40 box jumps, 24/20"
20 chest to bar pull-ups

I don't remember my time (somewhere around 15 min) but it wasn't pretty... my back was screaming during the squats and kettlebell swings. Caught up with some people on the box jumps though.

Sandbagging?

5 sets:

5 Touch-and-Go Deadlifts - Increase loading each set
30 sec AMRAP Burpees

308|17
318|17
330|16 PR
335|16 PR
335|16

After did AMRAP double-unders in 10 minutes... 414 (20 rep PR)

A1. Push-Press: 3,3,3,3,3; rest 30 seconds

A2. Broad Jump AFAP: 5,5,5,5,5; rest 2 minutes

Angie
50-40-30-20-10
Double-Unders
Abmat Sit-ups

a. 164? Can't remeber exactly
b. 7:03 PR!

A. Tall Clean: 5,5,5; rest 1 min - tech work

B. Clean-grip Deadlift: heavy double in 10 minutes - no more than 5 tough sets
C. 2-16-2 Kettlebell Swing ladder for time (by 2's); i.e., 2,4,6,8...and so on up to 16 and back down to 2

a. 132... these were weird but I liked them. The equivelent of the snatch balance for cleans?
b. 352 was my best today before running out of time
c. 11:23 starting with a 70# and switching to a 53#. Took my sweet ass time on these.

5 sets:

AMRAP Ring Push-Ups
300m Row

41/27/23/26/27

53/55/1:03/58/57

Had vertigo for a solid 30 post WOD... that's a first. Had an outerbody experience during round 3... not a first.

A. Front Squat @ 30X1: 2,2,2,2,2; rest 120 seconds

B. Clean and Jerk: 2,2,2,2,2; rest 120-180 seconds

a. 220 was my best (PR)... tried 230 and failed on the first rep
b. 176 was my best... cleaned 198(x2) but couldn't get the jerk.

Did some handstand push-up and walk work after

A. 20 minute coach-led mobilty session

B. Snatch Balance: 3,3,3,3 - tech work, 2 seconds pause @ bottom; rest 3 minutes
C. Toes-To-Bar: 3 sets x 10-20 reps @ 2020; rest 1 minute
D. Handstand Holds: accumulate 3-5 minutes; rest as needed

a. 110 was my best before running out of time
b. sets of 10 at tempo
c. did 5 minutes... 1'|1'|1'|1'|40"|20"

Pity Party

1.5 mile Run
50 CTB Pull-Ups
100 Hand-Release Push-Ups
200 Air Squats
1.5 mile Run

53min 45sec total

Fnished the first 1.5 in approx 11min 11sec... Took a few minutes to get set-up on CTB then knocked out sets of 5... Stayed with sets of 5 on the push-ups as well... Think I started air squats at at the 20min mark... Did sets of 10 for the first 100 then 4 sets of 25 for the second... Not sure what time I started the second run but it took FOREVER (I'm guessing I started around the 36min mark)... Did a walk/run gig to finish. Ugh

Weight: 167.5 (post-wod)

Posit!

"Diane"
21-15-9
Deadlift, 225#
Handstand Push-Ups

DNF in the time alloted, but I finished.... around 15min again me thinks. Used the small side of one abmat. Ugh. Must. Stay. Postive.

The Air Is Getting Slippery

A1. Push-Press @ 20X1: 5,3,2,5,3,2; rest 1 minute

A2. Kipping Pull-Ups: AMRAP (-1) x 6 sets; rest 3 minutes
B. AMRAP in 10 minutes: 1-5 unbroken Hang Clean ladders, 50kg load

Didn't finish part A. Did 132x5, 154x3, 164x2, and 154x5 before running out of time. On pull-ups I got 3 sets of 30... think I could have finished all sets at 30, they were feeling good.

On part B I was 3 reps shy of 4 full rounds... did the weight as rx'd.

We also did the push-up challenge WOD after.

Later Than Late

A. High Hang Snatch + Overhead Squat: 1.2 x 5; rest 2 minutes
B. Clean Grip Deadlift @ 32X1: 3,3,3,3; rest 3 minutes
C. Heavy Russian KB Swing: 15 reps x 5 sets; rest 1 minute

a. Worked up to 120#... had a hard time recieving in the full squat.
b. Worked up to 352# and nabbed it. Tore my thumb using hook-grip.
c. Did all with the 88#

Again, did the push-up challenge WOD with the fellas. These are getting hard.

Especially Mentally

1 round for time @ 100% effort:

150 Double-Unders

75 Wall-Balls, 20lb ball/10ft target

50 Burpees

 

9:00... Sub 8 and sub 7 minutes were the times to beat today. Incredible. The last 2 wall-ball WODs have really brought it to my attention that I've deconditioned on the movement. Especially mentally. Double-unders went releatively smooth. Burpees were burpees.

Flat Foot

A. Split Jerk: work up to a heavy double; rest 2 minutes between attempts

B. 400m run @ 95%; walk rest 3 minutes x 3 sets

 

a. 186# was my heaviest today... failed at 198#. Was sooper paranoid about my groin, but it held up.

b. 1:08, 1:08, and 1:17... might have been able to shave a few seconds off had I not started each round in the back of the pack. Still don't care much for running in my Chuck's. 

 

Did the push-up challenge WOD after with the fellas

 

 

Got My Twin Glock 40's Cocked Back

Went to the 8:30a and did a shit ton of mobility work. Got the legs loose enough to do some squats, but still took it easy... did sets of three and worked up to 242lb. Did 3 sets of 5 muscle-ups and 3 handstand push-ups (no abmat) after. Would have liked to do more but ran out of time.

Seize The Gay

7 sets:

3 power cleans, increase loading each set, heavy as it goes

12 burpees AFAP

Rest 4 minutes between each set

Yep. That was the workout of the day. Nope. That's not what I did. My handicapped adductors are acting up again after Monday's lunge-athon. Had to take a rest day yesterday and recoop... thought I was good to go. Then they seized up during my warm-up and just. like. that. I was sittin' bench. I decided to attack the Airdyne in 30" intervals since that was the average interval length for folks actually doing the WOD. My calories per interval were 2?|23|17|15|19|19|23. I let myself come out of the saddle juuuuust a bit on the latter attempts.

And The Drama Party Never Ends...

A1. Overhead Squat 3-3-3-3-3 at 3124 tempo
A2. Walking Lunges 20 total steps at 1.5 pood
B. For time:
30 Wall-Balls
60 Sit-Ups
20 Wall-Balls
40 Sit-Ups
10 Wall-Balls
20 Sit-ups

a1. 40, 50, 60, 65, 70kg (failed on 3rd rep). I should have had the 70 (85% of 1 rep), I just lost my concentration for a split-sec and let my left shoulder come forward. I was in a rush to get over to the wall for the next mini WOD I guess.
a2. Done
b. 5:50... never stopped moving, just wasn't moving fast enough I guess. Sub-5 min was the time to have.

Also, did the 100 push-ups workout with the fellas... 16-21-15-15-21

March to 100

A. Snatch Balance: 3,3,3 @ 80%; rest 3 minutes

B. AMRAP strict Pull-Ups x 3 sets (no prescribed tempo); rest as needed

C. AMRAP Double-Unders in 10 minutes

 

a. Did 40 and 50 kilo's before running out of time... want to do more of these

b. 10-13-7(didn't finish)

c. Did 396 du's.... that's gotta be a PR for me. Still, should be up in the 5-hundo's

 

After, did some push-ups with Big J... did 20-25-15-15 and an AMRAP which I nabbed 30 on.

Sploosh

5 rounds for time:

10 Deadlifts, 110kg

20 Wall-Ball shots

30 Double Unders

Ran rx'd and grabbed a lousy 17:39... my vajayjay swelled and kept me from performing. Really tho, I needed to make a poo. I tried to go just before the WOD but one of the ladies got to the head first. My stomach started cramping pretty bad and I couldn't catch my breath for some reason. Did first set of deads unbroken, 7 and 3 every other round. Wall-balls sucked. DU's were actually pretty smooth today.

After, did 100 push-ups for time... 4:27

Unaccustom Training

A. Hang Clean: 2,2,2,2,2; rest 2 minutes
B. Front Squat + Jerk: 1.1 x 5; rest 2 minutes

a. 186# was my best today... Only nabbed 198# once
b. ditto... near miss at 198

Did 3x20 @ 0 and 3x20 @ 25# on the reverse hyper.
Did 6x4 muscle-ups for a total of 24. Failed twice at 16 then kept trucking.  

Take The Hits

15 DB Thrusters, 50# each
100m Sprint
10 DB Thrusters
100m Sprint
5 DB Thrusters
100m Sprint

Warmed-up by shooting some hoops then got to it. 5:11 for me... and Hayden nabbed a 3:03 with 25# db's. After, we did 5-10-15-20 sit-ups (on a machine) and pull-ups. Good quick sweat.

We Don't Have Enough

7 sets at 95-97% effort:

7 Chest-to-Bar Pull-Ups

15 TAG Deadlifts

7 Burpees

Rest 4 minutes

Rolled with 80kg/176lb cause that's what most of the boys did. Maybe should have done more weight? Was told the goal was to keep the intervals below 90sec. My sets were :47, :47, :48, :49, :50, :55, and :52. Good intensity on this one. Deads were the burner.

Butter Thighs

A1. Split Jerk: 3,3,3,3,3; rest 1 minute

A2. Kipping pull-ups: AMRAP x 5 sets; rest 3 minutes

B. Turkish Get ups: 30 slow and controlled

C. GHD sit-ups: 2 x 20 @ 20X1; rest 2 minutes

My groin has been JACKED since the 10x10 wod and today was the first day I was actually able to move around without having my adductors seize. That said I didn't do split jerk. I did do a few push jerk, but didn't get too heavy. 154# was the tops. Pull-ups I did in sets of 25.

Since I knew I wouldn't be moving too fast on the Get-ups due to the groin I decided to roll with the 53# kettlebell. I started by doing 3 each side but then switched to 1. We didn't do this for time but it took me 14:40 to finish.

Done and done on part C. 

On a Pale Horse

Back Squat, 10x10

We could approach the 10 sets any way we wanted... we decided to go with a wave load scheme. My sets in kg were 70, 80, 90, 80, 90, 95, 90, 95, 97x6, and 95x7. Legs were done. My total  in lbs was 17,894... down from 19 sumthin had I completed my 2 failed sets.

Numbing Burn

10 minute cap
2K Row
Then AMRAP Double-Unders in the time remaining

7:06.0 on the row... Happy to have paced myself and still be within 1 sec of my PR. I was actually able to walk away from the rower, unfortunately I went full retard on the du's. I decided to just keep my body moving and ran with singles. Nabbed 176 before the clock stopped.

Blunt Cruisin'

"Angie"

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

18:47 today. No real sense of urgency and was double-sure to hit full ROM. Felt good after, not really too taxed and recovered well. Was sweatin' out the weekend's beer and pizza.

He's a Looker

A. Squat Clean Cluster: 1.1.1 x 5; rest 4 minutes - rest 10 seconds between reps

B. Ring Push-Ups @ 1010: amrap x 5 sets; rest 90 seconds (stop 2 reps shy of muscle failure)
C. AMRAP sets of 5 unbroken Overhead Squats in 5 minutes; must reset with a rest on the ground in between sets

a. 186# was my final, successful 3... for whatever reason when I went up to 198# I wasn't releasing my grip to catch the bar... so I did 1 fugly rep, failed, and had a successful (and pretty per Sam) third rep. I was working with a newbie today and it was really humbling to watch him and realize how far my form has come since I first started at CFDC. Still have a long way to go yet

b. Did sets of 25-20-15-10-10... these seemed more difficult than usual, I think because of the burpees and benchpress from yesterday.

c. This was gay. Again, was having problems because of my chest. I was having the hardest time stabilizing the barbell as I went down into the pocket. I only finished 6 sets... should have been around 10.

Nastradamus

For time:
25 chin ups

5 burpees
20 chin ups
10 burpees
15 chin ups
15 burpees
10 chin ups
20 burpees
5 chin ups
25 burpees

8:36?? I think... I know it was 8 sumthin and not as fast as Brad with an 8:03. I definitely paced myself and kept re-chalking for the pull-ups. Dunno how things would've turned out if I went all out.

After, did some bench with Brian... we did sets of 5 and my loads were sumthin like 60|70|80x4|70|75|80kg

Sins of the Father

A1. 5 touch and go deadlifts; rest 10 seconds
A2. 7 box jumps; rest 10 seconds
A3. 60 sec row sprint, 10 damper, 90% effort; rest 5-7 minutes x 5 sets

Rolled with 308# and a 24" box. My interval distances were: 330|312|310|303|291m

Hayden worked out with me today! He went with 154# on deads and a 20" box. His distances were: 231|255|248|260|263m. He actually improved as the intervals went on because his technique was improving. He stayed pretty tight on the deads well... the only coaching point was for him not to get lazy and to be sure to bring his hips down at the bottom of the lift. Good, fun but HOT day.

Muted Pics

A. Front Squat @ 31X2: 3,3,3,3; rest 3 minutes

B1. 5 Push Jerk; rest 1 minute
B2. 15-20 kipping knees to elbows; rest 2 minutes x 3 sets
C. GH Raise @ 2010: 3 sets x 15 reps; rest 90 seconds

a. Stayed legit on tempo with the pause at the bottom... heaviest successful load was 198#. Was able to get 208" x2.
b. 154# was the heaviest on jerks, done-and-done on the kte's (did 20 a round). Sam made a quick film while I was doing push-jerk. He pointed out that I was coming on my toes and not stickin' my hips out (and back.) aka I had muted hips. Huge power sucker-upper.
c. Did all raising fully off the ghd... killed my hammies.

Platt Toed

A. Power snatch heavy double in 10 minutes

B. Power clean heavy double in 10 minutes

+

3 rounds, each for time:

5 touch and go squat cleans @ 100% of power snatch double

10 burpees AFAP

Rest 4 minutes

a. 130# ugh

b. 186# ugh

c. 33", 35", and 33" at 132#

Did 5x15 reverse hypers 25/45/55/55/55

Work the Murph Out

AMRAP in 20 minutes:

5 HSPUs
7 L Pull-Ups
5 Turkish Get-Ups each side, 1.5pd

Scaled to 1 abmat (small side) and 44# on the get-ups. Totaled 3 rounds, 5 hspu's, 7 pu's, and 1/2 get-up (got up, but not down.) Did all the get-ups with a 3 and 2 rep scheme. Hspu's were mostly singles. Good long sweat to help work the Murph out of our bodies.

Family, Friends, and Lactic Acid

"Murph"
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile

First time doing Murph... unfortunately I was kinda just cruisin' since I was rollin' with Jorge and Hayden thru the WOD. It was definitely more about them than me, and a whole lot of fun. Think I finished with Jorge in 45min 40sec. Hayden was a little ahead of us.

Got Ups?

A1. Back Squat @ 20X2 tempo: 4-6 reps; rest 10 sec,

A2. 10 Box Jump Overs (jump and turn and repeat); rest 10 sec,
A3. 30 Unbroken Double-Unders x 4 sets; rest 3-4 minutes.
B. For Time: Partnered Burpee Ladder, 1-10.
C. 15 Hip Back Extensions; rest 60 sec x 3 sets

a. Sets were 198/208/220/230(x4). Used a 24" box for the jumps.
b. 3:41 partnered with Jack and Brian
c. Done and done

Memorialized

A1. AMRAP Strict Press @ 45kg(men)/30kg(women); rest 2 minutes

A2. 15-25 Unbroken Kipping Pull-Ups; rest 3 minutes x 4 sets
B. 15 2-Handed Russian KB Swings (go heavy); rest 60 sec. x 5 sets
C. FLR on rings, accumulate 3 minutes total

a. I suck. Only got 10/8/9/7.
a2. Yup
b. Rolled with 1.5 pood
c. Did all 3 minutes in one straight shot

Strained Uterus

A. 2 Deadlifts on the minute, every minute for 15 minutes
B. AMRAP in 8 minutes:
    6 Games Push-Ups
    10 Box Jumps, 24"
C. 25 Burpee Pull-Ups, for time

a. Loaded 140kg/308# and held on for all 16... yeah, that's right. We did an extra round. Got kudos from Trey on my form.
b. Got somewhere between 12-13 rounds on this. I was 4 push-ups into my 13th or 14th when the buzzer sounded. Shared a box so might have been able to nab a few more rounds otherwise.
c. 1:39

Thrusty

Clean-And-Jerk
1-1-1-1-1

5 rounds:
5 Heavy Thrusters
35 Double-Unders
5 Heavy Thrusters

Tried sumthin differenct this week and took wednesday as a rest day. Heaviest successful c&j was 186# today : \

Could NOT do du's today. I blame my Chucks. Went with 132# on thrusters and my interval times were 2:03|2:23|2:20|2:18|2:31. Not a proud result. Was fun rolling with Jack and Brian today... both those fellas is strong and fast.

Complete Me

6 sets:

1 min AMRAP/1 min rest:

7 KB Swings, 1.5pd 

5 Burpees

+

6 sets:

1 min Row

1 min Rest

Results for the first portion were: 2+7|2+6|2+7|2+5|2+5|2 rounds even (174 total reps)

The second half I didn't fair so well: 315|273|270|284|284|293m (1,719 total meters)

Who's the New Guy?

Front Squat @ 20X2: 5,3,2,5,3,2; rest 2-3 minutes
+
As many reps in 6 minutes:
Wall-Ball Shots
Pull-Ups

Took a week off for the baby (and just to give my body a small break). Today was my first day back in the box... It felt good!

Only made it through the first 5-3-2 before running out of time... I did 198x5|208x3|220x2.

On the met-con I did 138 total reps... did everything from sets of 20 to sets of 5, and tried to keep things even between the two movements.

Did 3x20 reverse hypers after with 0|25|25

*AHEM

A. Power Snatch: heavy double in 12 minutes; rest as needed
B. Push-Press: 3,3,2,2; rest 3 minutes
C. Dual Russian Kettlebell Swings: 5 x 10-15 reps; rest 1 minute

a. 132 was my best
b. Did strict press and only pushed 110x3, 120x3 me thinks
c. Did 35, 44, 53, 70 (only 7x), and 53... really needed an inbetween

Humidi-Titty

A1. 5 Deadlifts, touch and go; rest 10 sec (80-90% effort, )

A2. 10 Burpees; Rest 10 sec 

A3. AMRAP Double-Unders in 30 sec; Rest 3 minutes x 4 sets

B. 300m Row

 

a1. Went up in 20# increments on deads... 242/264/286/308/330.

a2. Check

a3. Avg 25 du's per round... did horrible on these today. Dunno if it was my Chuck's or what (first time to wear them and do du's).

b. Nabbed 51.8 on 7 damper

 

Did 6x60yd sled drag with 125lb after

Failed Induction

AMRAP in 5 minutes:
5 pull-ups
10 push-ups
15 air squats
Rest 2 minutes after each round, complete 4 rounds

Sets were 6 rounds + 5+ 10, 6 rounds +3, 5 rounds +5, 5 rounds +1... 22 rounds and change.

Lame and Weird

A. Power Clean: x3
B1. 80% of PC heavy triple x 5; rest 20 sec
B2. 50 Unbroken Double-Unders AFAP; rest 2 minutes x 3 sets
C. GHD Sit-Ups: 3 x 15

a. Worked up to 176# today... lame. Was hoping to PR. Strained a muscle in my back/shoulder though and the pain was radiating clear into my chest... weird.

b. Rolled with 154# instead of the 80%. Didn't do the du's unbroken, but did them all the same.

c. Done and done

The Promise of Progress

Fight Gone Bad

339(PR)

Today's breakdown:
WB: 32|26|23
SD: 25||16|14
BJ: 40|30|35
PP: 23|17|18
RM: 14|12|14

Sumo's and push-press continue to be a challenge... think that's the worst I 've ever done on row too. I know for a fact on round 2 the row computer didn't start counting for at least 5 pulls. Not sure about the other rounds. All in all I'm not happy with today's results. Wish I had someone to count for me cuz I kept fucking with the clipboard in between stations, but my brain can't keep track of all that shiz when I'm getting  my ass handed to me. Still a PR though.

No extra-credit today.

Targeted (KILL) Operation

Front Squat + Jerk: 3.1 x 5

AMRAP in 12 minutes:

5 DB/KB Snatch, right arm

5 DB/KB Snatch, left arm

5 Handstand Push-Ups

 

154/176/186(pressed out on the right)/198(fail on jerk)/ran out of time. Had a strange moment when I failed at the 198. I think I forgot to lunge forward with my right leg which put me behind the barbell (not under it)... felt sooper stupid.  

 

1 rep away from 6 full rounds using 53# kb and the small side of 1 abmat... went ahead and did the 1 rep after the buzzer just for completion's sake.

 

Messed around with some rope climbs after. Then did 4x20 reverse hypers with an empty bar and stretched in between sets. 

So Fast So Slow

Push-Press, Heavy Single
+

AMRAP in 7 minutes:

3 Thrusters, 45kg

3 Chest to Bar Pull-Ups

6 Thrusters

6 Chest to Bar Pull-Ups

9 Thrusters

9 Chest to Bar Pull-Ups

And so on...

 

Once again, not enough sleep. Not enough breakfast. Not enough grit. Blah, blah, blah... only got up to 75kg on push-press. Only made it through 11 pull-ups on round 15 before time was up. It's amazing how 7 minutes can seem to go by so fast AND so slow at the same time. I went ahead and finished out round 15 after the buzzer just to earn some self-respect back. Whatevs... a bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life... I'm gonna keep sayin' that until it sticks.

 

***thruster efficiency is something I really need to work on, whether the bar is heavy or light I still feel out of my element with this movement and need to find some kind of baseline comfort/consistency.

Full Range Rovin'

24 Pull-Ups
24 Deadlifts, 100kg
24 Handstand Push-Ups
24 Deadlifts, 100kg
24 Pull-Ups

8:37 with 100 kilos and the fat-side 1 abmat... this was a fun one. Second round of deadlifts felt better than the first. Can't say the same thing for pull-ups. Gassed pull-ups is something I really need to work on. HSPU's I was able to stay with the one mat and rock-out 4's, 3's, and 2's.

After, did 15x reverse hypers at 0/25/50/60/70/80. Also did 2x13.5m yoke walks at 0(175)/355/399/443/443. Really had to focus on staying tight on that last set of yolk.

Hey Neighbor

A. Back Squat: 5,5,5,5,5; rest 3 minutes
B1. Ring Push-Ups x 20 reps; rest 1 minute
B2. 30sec Row Sprints; rest 3 minutes x 4 sets

a. Sets were 154|198|208|213|220 with the black band. Really trying to force those knees out and keep my hips "down" and in sync with my upper body.
b-uno. Done
b-dos. Kept the damper on high-7... pulled 176|171|169|168. Mediocrity is going to be the death of me.

Sled drags today were 8x60yds at 115#. Reverse hypers were 10x and I did sets of  0|25|50|60|70lb.

Gray Day

On the minute every minute for 15 minutes:
6 Kettlebell Swings, 2 pood AFAP
6 Burpees AFAP
+
50 Toes-To-Bar @ a 2010 tempo

Really just tried to stay consistent the entire 15 minutes on this one. Ran rx'd on weight and focused on good form (my back was bothering me all morning) which meant I took my time on the burpees. Finished every round under 45sec. Nice long sweat on this one... maybe perfect for a post-holiday weekend Monday. The toes-to-bar I knocked out 5 at a time.

After, I did 3x20 on the reverse hyper with no weight and did a lot of stretching.

Good (HARD) Friday

Quarter Gone Bad

5 rounds for max reps of:
15sec, 135# Thrusters
45sec, Rest
15sec, 50# Weighted Pull-Ups
45sec, Rest
15sec, Burpees
45 sec, Rest

Rolled 62kg/136.4lb on thrusters and 24kg/53lb on pull-ups... 88 total. Think the break down was: 5,5,9|6,5,9|4,4,9|3,3,9|4,4,9.

I hit the same rep count that I did the last time I did this WOD (about a year ago), but I used more weight sooo I'm inclined to call it a PR although I'm still not happy with today's result.  Especially round 4... on one of the thrusters I caught the bar with my pinkies UNDER the bar and had to drop the barbell and reset. No excuse for the pull-ups on that round. Definitely want to try to keep 5 and 5 across the board next time and get into the mid-90's. On burpees it would be nice to get 10, but I don't think I can go much faster while keeping full ROM.

After, I did 10x50yd (a car was parked in the way of 60yd) sled drags with 135#. This is the heaviest I've gone at this distance and I felt it. Also did a quick 2x20 on the reverse hyper with no weight just to get loose.

Turning Up the Volume

A1. Deadlift @ 20X1: 3,3,3,3,3; rest 1 minute
A2. AMRAP HSPU (-1); rest 2 minutes x 5 sets
B. 10 minutes to find max box jump
C. 100 Med-ball Sit-ups with a partner

a1. Working sets were 286, 296, 308, 318, and 323. Focused on form and am happy to report that we kepts its tight although no PR. In due time. In due time.
a2. Went ahead and rolled with the low side of 1 abmat... was able to do 7, 6, 6, 5, and 5. Did 4 crown to crown after as well.
b. Didn't get to keep going due to time constraints, but was able knock-out 49.25" without failing
c. Done and done with a 20#

After I did 5 alternating sets of reverse hypers and sled drags. Reverse hypers were sets of 10 at 50, 60, 70, 80, and 90lbs. The first 3 rounds of drags I did at 135 and alternated going forwards and backwards. The final 2 rounds I did all forward with 157lb.
Finally, I did an alternating tabata with double-unders and push-ups. Not sure on all my set numbers but I stayed at 10 pushes for the last few intervals, and on du's 22 and 34 were repeating values for some reason. Today it helped to keep my feet touching one another during the du's.

Hot Sott's

5 sets for highest load:

Power Snatch

+

Overhead Squat

+

Hang Snatch

+

Snatch

 

Did a nice kettlebell warm-up with goblet squats, unilateral overhead squats, and Sotts presses. Used a 26#. Also learned a new shoulder stretch using a racked barbell which really let me know how tight I am upstairs... especially in my left anterior delt. Also noticed my scalenes are tight as well.

On the barbell I did 88, 98, 110, and 120 before running out of time. The 120 is a 5lb PR for this complex. Form felt fairly good today. Started coming forward on the heavier loads when I didn't be sure to get full extension thru the knees and hips. Grip held up ok.

After, we did a quick little 20sec all out AirDyne followed by 20 AQAP lateral ball slams. We only did 2 rounds before class was over.

On my own I did 10x single "perfect" snatches at 88lb just to focus on technique. Then did some muscle-ups and handstand push-ups. Did 5x mu's and 5x hspu's for 2 rounds. My first set of hspu's I did unconsecutive with NO abmat! That's a personal best.

Finally, did 25yd (I measured it) yoke walks 2x with an empty yoke, then 6x with 180.

 

 

*really feeling the damage from yesterday's back squats, especially in my adductors and glutes. that knee band really works!

Adducting My Frustration

A. Back Squat: 5,5,5,5,5; rest 3 minutes

B. Hang Power Clean: 3,3,3 - 80%; rest 2 minutes

C1. AMRAP Pull-Ups in 20 sec; rest 10 sec

C2. AMRAP Wall-ball shots in 20 sec; rest 10 sec x 3 sets

a. Rolled with a black band wrapped around my knees today for the squats. It was definitely harder than usual today, but I'm not sure how much was the band and how much was the weekend. Sets were 198, 208, 220, and 220 (didn't make it to the 5th set.)

b. On the cleans we were rushed so did a quick 154, 176, and 176. Wanted to do a set at 198 but did the third at 176 because my form was starting to slip. The third set was much better.

c. 16, 12, and 10 on pulls. 10, 9, an 9 on wall balls... 38 and 28 equals 66.

After I did 6x60m sled drags with 90lb then 4x60 with 135lb.

I also did 4x15 on the reverse hyper at 25, 50, 50, and 50.

Weight: 172.??

Black Beard's Delight

For time, complete 20 rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

A time 20 rounds of Cindy... nabbed 18:23. Did 8.5 rounds of the pulls and pushes after as well. The squats were actually the limiting factor today. My right lower back was really fired up and yelling at me at the bottome of the squat. I guess this started around round 9-10. Finished 10 rounds in 8:16. Think I could have easily taken a minute off my time today with a healthy back. Would like to take even more off in the future with faster push-ups.
Did 5x15 reverse hypers at 50lb and some stretching after. And oh yeah... I grew a beard.

151 Proof

A. 1RM Split Jerk
B. 1 RM Back Squat

Crapsnaps! Felt groggy getting out of the sack this morning. Didn't think the feeling was gonna stick with me all day... but it did. Hips weren't listening to my brain at all, and I had NO intensity on my jerk. My best today was 186# and even that felt heavy. Similar results on squat. My best today was a lame 246#. Had to run to el bano in the middle of all this due to some mud butt. That didn't help things either. Did get to help big Jonathan on his squat technique though. Talked him to a 308# PR.
Did some double-unders after and surprised myself with 98 unbroken! That there be a PR. We'll see if I can duplicate it. I also upped my unbroken goal to 151 in honor of the number of blog posts today.
Talked to Spencer about the possibility of me over training since I had no fire in my belly today. I don't necessarily feel over trained and he agreed. Sooo going to keep my reverse-hyper and sled drag work volume up and let my hips/body catch-up.



Weight: 172.0

Stronger... Faster?

"Diane"
21-15-9
Deadlift, 100kg/225lb

Handstand Push-Ups

Well, I did it... 45 handstand-push-ups with 1 abmat. That's a biggie for me. Unfortunately it took nearly 15 minutes. But who cares, today was still a win because when I first pranced my happy ass into this gym I couldn't do a single handstand push-up with or without a mountain of abmats. THANK YOU CFDC. Still lots of work to be done, but we're making headway. Did all the deads as rx'd. Felt pretty tight today after all the reverse hyper work yesterday.
Did 10x60m sled drags with 90lbs. Then did 3 rounds of 20 flutter kicks (4 count), 20 leg raises, and 20 ab-wheel rollouts. Wanted to do knees-to-elbows but my hands are still pretty torn up.        

Coulda Shoulda Woulda

5 minutes of Double-Unders

5 minutes of 95 lb Clean and Push Jerk

3 minutes of Double-Unders

3 minutes of 95 lb Clean and Push Jerk

1 minute of Double-Unders

1 minute of 95 lb Clean and Push Jerk

Did 225du's and 22cj's in 5

Did 110du's and 12cj's in 3

Did 30+du's and 6cj's in 1... Called it 360 and 40 at 45kg.

After I did some 3rep cleans. I started with 60 kilos and worked my way up to 90. My final set at 90/198 was a PR and I was able to knock out all 3 reps (although not touch and go by any means.) I'm also glad to say that my final rep at 198 was my best. The first two I shot down too low, with my hips forward, and both feet a bit wide... I guess to make up for lack of speed. I felt the error and regrouped for the final with a great result. The bar seemed to be flying plenty high today. I'd like to work more on speed and consistency on stickin the landing/receiving the bar. 

Did 12x reverse hypers at 25/50/60/70 and did 2 there and backs with the yoke loaded with 4x45's after each set. Need to look-up some scoop on the yoke to make sure I'm getting everything I can out of the exercise.
Upper back is still tweaked from friday's accident. It's very positional though. Still rolling/lx balling the heck out of it.

Generalities

Went to the track today just to get things moving... did a long warm up with dynamic stretching/mobility shiz, a few runs, and some jump-roping. For the actual "workout" I ran 5x200m all from 29sec to 32 sec. Then ran 2x400m both at 1:28ish. I was trying to focus more on running form/technique and less on my times, especially since I was hitting some strong headwinds (and it's been a while since I've done any focused running.)
I did 40 double-unders every minute, on the minute for 10 minutes after. Had a few dropped jumps but did the majority unbroken which is just super-dooper. Stretched again after and then went and ate me steak. Good stuff.

Contusion-ated

Overhead Squat
3-2-2-2-1-1-1-1

Warmed-up, got loose and hit the barbell. Think I did 88#x3, 110#x2, 120#x2, 132#x2, 154#x1, 164#x1, 176#x1, 186#x1, and 198#x1(Fail.) Just got my new wrist wraps in the mail yesterday, and maaaan did I like using them today. Failed on the 198# because I couldn't even  push-press it overhead to initiate an overhead squat. Actually, the barbell came down and hit me in the neck/back and put me out for a few.

Did 8x40yd (measured it today) sled drags... 6 with 135# and 2 with 145#. Also did reverse hypers... 10 empty, 8x25#, 6x50#, 5x60#, 5x70#, and 5x80#.

Cobwebs

AMRAP in 20 minutes:

7 Deadlifts, 1.5 x Bodyweight

7 Pull-Ups

Sittin at 170# bw so shot for 255#. Actually loaded 256.4#. Goal was 10 rounds and I did 10 rounds. Prolly could have done a few more, but wanted to really focus on dead technique and stay tight. Also, I wore my Chucks today just to feel what it's like to be flat footed, liked it much better than my Brooks. Did all pull-ups unbroken. Got a few kudos on form post WOD and that's fine by me.

After I did 8x50m sled drags with 135, all forward. Had to lean into these a bit but was able to maintain normal gait from the waist down. Also did 5x5 reverse hypers at 45# as well as 5x5 bench press starting at 60kg, 65kg, 70kg, 75kg, and 80kg. These felt good for having not done them in such a long time. Kinda felt like I was knockin the cobwebs outta my shoulder joints. Ran out of time and didn't get to stretch. Boo. Good day though.  

Proper Like

"Helen"
400m Run
21 Kettlebell Swings, 53#
12 Pull-Ups

8:56 today... surprised to still get sub-9 with the gimp back. 2nd and 3rd rounds of swings were done 13 and 8. Pulls were unbroken. Run was gimpy. Felt pretty good after, hope that means I COULD HAVE PR'd if things were moving/feeling proper like.

Did 8x60m walking sled drags after with 90#. Then did 6x40m walking backwards at 90# as well. Both fwd and bkwd lit my hips on fire but low back went unaffected. I also did 4x10 sets of reverse hypers with 25#, and yoke walked after each set with 180# loaded. The rev hypers lit my back up around rep 7 today. Finally, did tabata abmat sit-ups touching the post each time... count was sumthin like 14-13-13-13-12-12-12-12. Stretched a bit after as well.

AEffect Change

For Time:
1400m run (800m loop + alley loop)

21 Hang Squat Cleans, 40 kilos

800m run

15 Hang Squat Cleans, 40 kilos

400m run

9 Hang Squat Cleans, 40 kilos

 

Ughhhhhhhhhhh again. Back pain fired up and I sucked it up for 18:30 rx'd. This has got to stop. Talked to Spencer and am developing a gameplan to attack my low back strength. Lots of sled pulls, reverse hypers, and upright bent rows in my future. 

 

Did 3 sets of 15 on the reverse hyper after. Plus, 3x30sec L-sits and 3x15 ghdbe's with 200m runs.

Silly Billy Rocks the Rodeo

"Gwen"
15-12-9
Clean-and-Jerk

I ended up falling on my 15th rep on the first round. My legs were shaky on the 14th rep and when I brought the barbell down from the jerk I let if fall too hard into my quads and it knocked my sill ass right over. I hopped back up and did the 15th rep, but I'm not sure if that counts or not. The second round of 12 was probably the worst, but uneventful aside from pain. The final 9 reps were almost as treacherous. And actually, I did 10 reps in a row to make up for the "fallen" rep (thanks Chad.) All said I was able to do 14+1, 12, and 10 at 60kg/132#. I suppose that's an ok weight for this WOD? We did all power clean and were only allowed to "rest" from the rack position.

ps this WOD is all about grip, mental strength and focus

Pity Party In My Panties

Complete for time:

400m Run

50 Barbell Thrusters

400m Run

50 Burpees

400m Run

50 Barbell Thrusters

This got stupid. Actually, my lower back did. Yesterday's workout caught up with me with a vengeance after the first set of thrusters. TIGHT doesn't even begin to describe the feeling when those low back muscles start to seize up. I suffered thru the burpees and third "run," but when I came back to try the final set of thrusters I could barely pick the empty barbell off the ground. I looked at Sam and he had me finish up with 50 push-ups. I did some stretching and rolling out after. Threw on some tiger balm. It's 3 hours later now and I'm still moving like an old man, but the extreme tightness and pain have subsided. I've gotta do sumthin about this little issue of mine. I think this is the third time my low back has given me serious (non-injury) problems, and I'm pretty sure they all involved some combination of deadlifts, ghbe's, and running. My retarded time was 18:18.

p.s. Sam gave a small lecture on rest/recovery after I folded in front of the class. Funny thing is I do nearly everything he discussed. I felt surprisingly good getting out of bed this morning actually, and don't think there's much more I could have done except 1.) have done a lighter load during yesterday's WOD and/or 2.)given my body more time to recover, ie a rest day. But like I said my body was whistling Dixie before the WOD and I felt optimistic about getting a respectable time. Makes me wonder about the need for some specific back/core strength work.  

Pool Pirate

7 sets:
5 heavy deadlift, rest 0 sec
200m row at maximum effort (record watts)
rest 5 minutes

Stuck it out with 301# for all 7 rounds... prolly should have rolled lighter. Average watts per round were 508|491|477|404|420|398|419 for a total of 3,117. Damper was set on 8.

Worked with ASU Mike today and he gave me a few cues that were helpful. "Big chest" on deads helped keep things tight. And "drive through your heels" on row helped me stay in the saddle and get a few more watts. Good hard day.

I also got up early and did some swimming today. I did 30 min semi-continuous working technique on side-stroke. Prob did somewhere around 1000m. Left shoulder was giving me some grief on first pulls. Felt inefficient, but not nearly as much as I had expected. We'll take that as a win.

Tweakers

A. Push-press @ 20X1: 3,3,3,3,3
B. AMRAP in 1 minute:
     5 Wall-Ball
     5-10-5 Shuttle Run
     Rest 4-5 minutes x 3 sets

a. Sets were 110|132|154|176(fail)|154|164... tempo weirded me out on this one. Really think I should've gotten the 176 but dorked out on my hip drive.

b. We kept a running total for all 3 sets, so we picked up where we left off each time. My total was 10 full rounds plus 1 wall-ball.

After, I did a few stands under load... which, basically, was me holding a barbell on my back for 60' sets. Guess this was neurological thing? I just wanted my body to feel what it's like to support a shit ton of weight. I started with 160kg, then 180kg. Really had to focus on keeping my core locked down and keeping the weight stabilized. Suprisingly taxing for so little movement.

Cool Up

21-15-9
Box Jumps, 24"
Kettlebell Swings, 1.5 pood
Sumo Deadlift High-Pulls, 40kg

5:56 rx'd... didn't do much of a warm-up for this. Thought we would do sumthing heavy, but didn't. SDHP's were inefficient and a time killer. Did 4 sets of 60+ double-unders after. Think 69 was my best.

Sploosh

2 rounds for time:
30 Deadlifts, 60kg
30 Push-Ups
30 KBS, 1.5 pood
30 Pull-Ups

11:40 rx'd... not impressed with my time. Should be able to shred at least a minute off this. Grip and lung burn were the limiting factors. Oh yeah, and push-ups.

Sweet Sweat

3 sets @ 95%
10 goblet squats, heavy and unbroken
400m run
rest 2 min x 3
+
3 sets @ 95%
15 unbroken pull-ups
90 sec AMRAP burpees
rest 2 min x 3
+
3 sets
20m Walking Lunge
10-15 Knees-to-elbows
20 sec rest

Times on the first couplet: 1:40, 1:42, and 1:50
Burpee counts on the second couplet: 25, 22, and 24
Third couplet: Check

Good hard day.

Booger

A. Front Squat @ 30X2: 5,3,2 (last set 100%); rest 4 min
B. Hang power snatch + overhead squat: 1 rep of each x 3 total reps x 5 total sets; rest 3 min
C. Coach's choice midline work

a. Did a short warm up due to time constraints but did 154x5, 176x3, 198x2, and 208x2 at tempo. Would have liked to do more at 5x and 3x. 

b. Did the barbell, then 88, 110, 110, 110, and 120. had a few reps where I went too wide on my receipt, but was aware of it. Noticed that when I trust myself and commit to a solid 3rd pull I put myself in a much better stance/posture to recieve the bar. When I lose focus and try to "muscle it up" is when I retreat under the bar way too soon and go wide with my feet (especially the right.) Snatch felt about as good as it's ever felt though. Still a booger of a movement.

c. We did ring plank holds building up to 3 min. 10 abmat situps for each break. I did 2:01 and 1:01 with 10 sit-ups.

On my own I did 5 rounds of 1:1 double-unders and rest for 1 minute. My counts were 70|58|70|62|48. Slowww progress. 

Questionable Quads

1K row @ 100%
10 minute rest
10 burpees on the minute for 10 minutes

Ughghghghhhhhghhhhh... damn you rower. Seems like a get wrecked EVERY time I strap into you. My time today was 1:13.2, a small PR from 3:14.8. You'd have thought I had a 10 sec PR the way I was writhing on the ground after. Burpees were a disgraceful blur. I just tried to keep moving for the entire 10 minutes. Almost tossed my cookies on one round.
As far as the actual row is concerned, I started at a 1:33avg/500 pace... until I was 600m in, and then the shit got real. It was a struggle to keep pace 1:40, and I even went over on a few strokes. Maybe I could sustain a 1:35avg longer? We'll try it next time.
With my legs still shaky I thought it was a good time to try some double-unders. I did 30 du's on the minute for 10 minutes. On most intervals I finished in 18 sec. On 2 intervals I struggled and finished around 22 sec. They were feeling amazingly smooth today I must say (suprisingly). Spencer even commented on them. Looks as if my new technique is working. Yay me. 

CONFESSION
Just a quick diet note/confession... I've gone paleo for about one week now, although I have had some weak, non-paleo moments. So far, I've had 4 beers. 2 potato chips. And 1 Monster Milk protein drink. Shame on me. G-rant out.

Lickety-Split

400m run
50 DB hang power snatch, 30#
800m run
50 DB hang power snatch, 30#
400m run

3:40 rx'd... wish I could have made up some time on the runs. Did all snatches unbroken with 10 each hand, then 5 each hand to make 50. Would like to keep the same time using a 40# bd.

In Like Lynn

A1. Deadlift: 2,2,2,2,2; rest 1 minute
A2. AMRAP Handstand Push-Ups x 5 sets; rest 3 minutes
B. Death by Pull-Ups, starting at 5 reps

308|8
328|6
338|5
354x1|5
354x1|2+3

Used the fat side of 1 abmat on the hspu's. Knocked out 18 rounds on B. Finished 18 at the buzzer and decided not to try for 19... actually kinda regret that. Did 5x30 double-unders after and worked on landing in the same spot, they felt pretty good. Yessir. Sure did. Yup.

Hell... In Intervals

A: 3 sets:
15 unbroken KB swings, 53/35
400m run @ 90%
rest 2 min x 3
+
B: 3 sets:
10 DB burpees, 30/20
90 sec row @ 90%
rest 2 min x 3
+
C: 3 rounds for time:
15 knees to elbows
20 push ups

a. 2:00|2:01|2:03

b. 2:32|2:01|2:15

c. 4:49

Good hard day... just had to keep moving. Subbed Airdyne for 2 of the row intervals. Should have posted cals/meters for part B but didn't think to do it. DB burpees were the easiest today. Airdyne, KTE's, and push-ups were the hardest. Need to get back on track with nutrition, hydration, and fish oil... can feel the difference (during the WOD and after) fo sho.

63 Axe Handles High

Jerk, 1RM
+
3 RFT:
40 air squats
40 double unders

Warmed up and hit the barbell. Did a slow work-up to 198#, then hit 208#. That's 5#s in the PR bank. Did 5:32 on the met-con. Double-unders continue to challenge, but we're getting there.

Space Dog Barf-olamew

3 sets at 90-95% effort (97-100% on last set)
10 wall-ball shots, 20 pound ball
15 burpees, 1' jump
10 box jumps, full foot landing
15 KB swings
walk rest 2:30 b/t sets

7 min rest

3 sets @ 90-95% effort (97-100% on last set)
500m row
walk rest 2:30 b/t sets

First sets were: 1:54, 2:21, and 2:15 my times seemed slower than most everyone elses, but I was also jumping more than a foot on my burpees and didn't count them if I didn't touch bar.

Second sets were: 1:40, 1:51, and 1:43. These just sucked. In fact this day just sucked. I ate too late (didn't finish unti 10 after 11) so my meal was just riding high the entire time. Almost barfed on the second row.  Damn I've got a lot of excuses today. Let's not make a habit of it.

Dead Hangin'

AMRAP in 20 minutes:
5 handstand push-ups
7 goblet squats, 2 pood
10 weighted pull-ups, 45 pound dumbbell

Ran rx'd except for 1 abmat and scaled the weight on pull-ups. Guess that's not rx'd at all. I knocked out 5 full rounds, 5 hspu's, and 7 squats before running out of time. The pull-ups (deadhang) were time killers on this one. I ended up rolling with 10kg on a belt and was having to do one-sies and two-sies. Pretty happy with my hspu's tho. Stayed with the low side of 1 mat the entire WOD.

Get Scrappy

A. Power Clean "On the Minute" 135lbs
B. GHD Sit-Ups: 4 x 15 reps; rest 60 sec

12 rounds and 8 reps into the 13th minute rx'd... an okee day for a lightweight. Done and done on part B.

The Constant Hardener

5 rounds @ 90% effort and consistant output:
1 min max KB swings, 53/35
1 min max double unders
2 minutes rest
+
240 sec front leaning rest on rings accumulated

136 on the kettlebell and 226 on the du's... grip was the biggest issue on the swings. Double-unders are double-unders. FLR I did in 2 sets: 2:56 and 1:04... made my titties hurt and my arms shake. Worked on butter-fly kip afterwards.

Gettin Beatin

AMRAP in 20 minutes:

400m run

10 Thrusters, 95/65

5 burpees

 

Ughh... first day back from vacay in Hawai'i. Not pretty. Hips, lungs, and mind were SHOT. 5 rounds +400m run (although time ran out before I finished the whole 400m.) Plus, I can't remember the last time we did thrusters... maybe December? They weren't feeling efficient at all.   

Missed The Bus

5 rounds of:
7 Deadlifts, 275lb
11 Jumping (over the bar) Burpees

On vacay and had entirely too much alcohol this past week so I scaled back to 225 on the load. Did all deads unbroken and just tried to keep moving on the burpees. 6:32 was my time. Oh, and that was the hottest WOD I've done this year... Must've been 90 sumthin degrees in the box with no fans. Good stuff.

*I was 15 minutes late to the 9:00 class because I missed the bus I needed, I'm lucky that they let me jump in

Uno Mas

A. Back Squat @ 20X2: 5,5,5,5,5; rest 3 minutes
B. Overhead Press: 5,5,5,5,5; rest 2 minutes
+
4 sets @ 95% effort:
15 sec AMRAP Burpees
45 sec rest

242# was my best today... that's a 5 rep PR for me. 113# was my best press x5... I got 118 x4. Pretty sure that's a 5 rep PR as well. Burpees I pulled-off a 9/9/9/9/9. Just couldn't seem to get that 10th rep!

Head Rung Bell Sung

75 Overhead Squats for time, 95#

Took me a lousy 6:37 with 6 sets of 16/10/12/12/12/13... massive headache afterwards. I did 75 OHS's with 45# after just for grins. Did some jump rope work as well.

Body Movin

AMRAP in 3 minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
3 minutes rest after each round, x6

Knocked out 25 rounds +5 pulls +6 pushes... break down is sumthin like 4/4+5pull+10push/15squat+4/4/4+5pull/4+6push. 5 rounds a set is goal for next time.

Funny Name for an Englishman, I Know

Clean-and-Jerk to a tough (but not 1RM) single
+
4 sets:
60 sec AMRAP turkish get ups (you pick weight, keep speed high)
rest 30 sec
60 sec AMRAP box jumps (24/20)
rest 30 sec

186 was my best clean AND jerk... I cleaned 198 but missed the jerk. Then we ran out of time. Did 4 tgu's per round with a 44# and 31/41/41/43 box jumps for a total of 160. I don't think I could have done the tgu's any faster even at a lighter weight while still hitting all the steps in-between. Maybe should have rolled with the 53 though.

Wowzers!

3 rounds for time:
7 heavy front squats
20 sec sprint run @ 100%
rest 3-5 minutes after each set
+
3 rounds, each for time:
20 unbroken heavy KB swings
10 unbroken chest to bar pull ups
5 burpees

Went with 176 on the front squat intervals, the sprints were done inside from the post to the far garage door with each interval consisting of 3 round trips. My times were 1:18, 1:24, 1:29
Went with 2 pood on part deux. Grip started failing on round 2 and 3 pull-ups so they weren't "unbroken." Times were 1:18, 1:26, and 1:34.

Gasseous

Snatch tech work, 15 min
AMRAP in in 12 minutes:
25 jumping pull-ups
20 DB push-press (30/20)

Snatch work was all PVC pipe action... but a good overview. Nabbed 10 rounds on the met-con rx'd. Jumps were all "go." The presses gave me a little run. Good gasser.

Weight: 177.9 fully clothed/after dinner

Home Again Home Again

A. 500m Row
B. 75 burpees
C. 50 ghd sit ups

1:28.8 on the row... PR! But crashed and burned on the burpees... 5:56. Did the sit-ups with an abmat cuz my low back was firing up. The weekend's three days of traveling might have had sumthing to do with that.

Moe

A. Jerk, 1RM; rest 5 minutes before going to B
B. AMRAP push ups in 4 minutes; rest 4 minutes before going to C
C. Tabata sit-ups, total score

HUGE pr for me today... FINALLY. Passed the 200 mark on split jerk with a 203# attempt. I'd prob call it a no lift since I had maybe 1" of press-out on the left hand side, but otherwise it was legit. The work-up was 132/154/174/184/189/198/203. I think the biggest contributor to my success was my extremely sore legs... I think they kept me from dipping too low, and I was able to generate more speed/force with my hips. I also felt pretty fast getting under the bar, tho that might have just been my imagination. Triple expresso from Starbs prob didn't hurt that. 124 on the push-ups. 124 on the tabata sit-ups. Oh, and Corey let me roll with his Do-Wins.

Also finished up with 4x10 one legged deadlifts with the kettlebells, 54/70/88/88 were the loads. Then 3x60m farmer carries with 88's in each hand. Bye bye forearms.

Curly

Max reps @ 90% effort:

5 min row for cals
5 min KB swings, (53/35)
5 min box jumps (24/20)
5 min burpees

Legs were broke off from yesterday's wod but had a decent showing: 90 cal, 90 swings, 127 jumps, and 72 burpees. Row was the worst. 379 total.

Larry

A. Back Squat, 1RM; rest as needed
B. 85% of A x AMRAP; rest 5 minutes before C
C. AMRAP kipping pull-ups x 1 set

120kg/264# today... a 4# PR. Sooo close to getting 123/270 up. Rolled with 224 on the AMRAP and squeezed out 20 reps... that's about a 4 rep PR from September. On pull-ups I repped out 46 and sneak my way onto the gym record board... that's a PR of 5 for me. Gonna need another 5 or so if I want to stay on there for any respectable amount of time.

Mango Melon

A. Hang Power Snatch: 3,3,3; rest 2 min
B. Overhead Squat: 3,3,3; rest 2 min
C. 200 Walking Lunge Steps, not for time; perfect reps
D. Knees-To-Elbows @ 2020 tempo: 3 x 15-20 reps

a. 110# was prob my prettiest set, did 120# but my stance started going wide (still had full lock-out tho)
b. 154# was my best x3, I grabbed 164# for 2
c. check check
d. check check

Strawberry Banana

5-7 Sets of:
A1. 5 Muscle-Ups; rest 20 sec
A2. 5 perfect HSPU on parallettes; rest 20 sec
A3. 15 touch and go deadlift @ 100kg unbroken; rest 5 minutes

Worked open-grip muscle-ups and did 'em rx'd... Worked hspu's with the small side of 1 abmat, reps as rx'd... Did the deads rx'd. Afterwards, I did 4 sets of weighted dips (static). The loads were 15|20|22|25kg. 5 reps each.

Pina Colada

Row Sprints:
5 sets
45 sec @ 90%
rest 3 min b/t sets
active rest 10 minutes
5 sets
45 sec @ 90%
rest 3 min b/t sets

Meters for each interval were: 259|273|271|268|268 and 265|262|253|261|265. Average for the first half was 267.8m and I averaged 261.2m on the second half which gave me a 264.5m overall. As fatigue set in I could feel technique and efficiency slowly slipping away from me. Never fell off the rower though. WIN

Royal Berry Punch

A1. Back squat @ 30X0: 3,3,3,3,3; rest 1 min
A2. 20 unbroken KB swings w/ 1.5pd x 5 sets; rest 3 min
B1. 20 sec max DB Thrusters (45/30); rest 20 sec
B2. 60 sec max Double-Unders; rest 90 sec x 5 set

105kg was my best set of 3 at tempo... attempted 107 and got it twice. Kettlebells CHECK. My thruster sets were 11|9|10|9|10 rx'd. Double-unders were a bit sketch. On the first round I did all high singles, just over a hundred. On the remaining rounds I did sumthin like 33|53|42|33. Ye olde deltoids (anterior) got pretty fired up on this one.

Bonanza

3 Rounds For Time:
45 double unders
30 KBS, 1.5pd
15 pull-ups

11:14 rx'd... blah. Grip was gone after yesterdays farmer's carry bonanza, holding on for dear life totally gassed me.

Dis·in·gen·u·ous

A1. Back squat @ 20X1: 2-3 reps x 5 sets; rest 60 sec
A2. 5 weighted pull-ups x 5 sets; rest 2 minutes
B. Partnered sit-up med ball throws: 5 x 20, 20# ball; rest 30 sec b/t sets of 20
C. 50 DB push press anyhow, 45#

230# was my best x3, attempted 242# and only got it once... rolled with 33# on the pull-ups (no-kip). Knocked out the sit-ups and broke the DB push-presses into 5x10 sets with 30sec rest between.

On my own (after) I did 4 rounds of 24" box jumps and 88# farmer carries (2 trips per hand at maybe 30m?)... didn't time it. Then I knocked out 4 sets of 30 push-ups with 1min rest between. Also tried to do some double-unders but just. wasn't. feeling. it. It was as if I'd never seen a jump rope before.

Oh, and Carrie: chestal muscles are superawesomecoolrad ;)(I still can't post comments on your blog)

Chilly Willy

Push-Press 3x5

3 Rounds For Time:
21 Push-Press, 75#
12 Burpee Pull-Ups

154, 164x4, 164x4... 6:34 rx'd on metcon.

Time of Transition

"DT"

5 RFT of:
12 deadlifts, 155 pounds
9 hang power cleans, 155 pounds
6 push-jerks, 155 pounds

Went 60kg/132#... 14:14. The barbell felt HEAVY today. Wish I would have had the grip to hold on during the cleans.

Rookie Mistake

AMRAP in 20 minutes:

4 handstand push-ups
8 KB swings, 2 pood
12 chest-to-bar pull-ups

8 rounds plus 4 hspu's and 3 kettlebell swings... used 2 abmats on hspu's. Lost control of the kb late into the wod and ripped a callus clean off my paw. Actually had to drop it behind my head at the top of the swing and bail. The pull-ups were the limiting factor here.

Do and Done in Twenty One One

A1. Back squat @ 30X2; 5,4,3,2,1; rest 45 sec
A2. AMRAP ring push-ups @ 20X2 x 5 sets; rest 3 min
+
3 efforts:
400m run @ 95%
3:1 rest to work ratio
+
50 GHD sit-ups anyhow

Done did 208x5, 220x4, 230x3(f), 230x2, and 242x1 at tempo... Prolly should have done a bit more weight at 1. Ring push-ups were something like 16, 17, 10, 10, and 8. Sprints were 1:11, 1:12, and 1:18 (a train and a car got in my way). Did abmat sit-ups and knocked 100 instead. Also did some double-under work, got something like 5-6 sets of 50-60.

Zooooot Zoot

The Chief
AMRAP in 3 minutes of:
3 Power Cleans, 135#
6 Push-Ups
9 Air Squats
1 Minute Rest

Repeat 5 Rounds


My goal was 5 rounds for each interval... and I accomplished just that. Feels good hitting a goal. Feels even better getting a 4 round PR. I had some time to spare in the first couple of rounds and might have been able to squeeze 6 in, but I didn't want to fall-off at the end and poss drop to 4. Will try to do a 6-6-5-5-5 next time though.