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

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**

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

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.

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

"Jackie"

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

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

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.

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.

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.

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)

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

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.

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.

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.

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.

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.

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.

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.

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

Quatro

TRAINING:

Tabata Rowing (for calories)
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Chin-ups
Rest 1 min
Tabata Sit-ups

74/137/57/86... 354