WOD

20111010

Squats
5-5-5 (70% 1RM Plus 20#)

115-125-125

AMRAP 5 Minutes
5 Deadlifts (275/185) I did 105#
10 Burpees

3 rounds plus 11

WOD

20111005

Press
3-3-3-3-3-3-3 (80% 1RM plus 5-10lbs)

55-55-55-60-60-65-65(f)

3 Rounds
1 Minute Row
1 Minute Deadlift (Bodyweight) I used 85#
1 Minute Box Jump (24/20) (count every other BJ) I used 5 45# plates
Rest 1 Minute

Total reps 127

WOD

20111003
Squat

2-2-2-2-2-2-2-2-2-2 (50-60% 1RM)

I did 115 across the board til the last set. Dropped to 95 just to make sure I still had the speed.

5 Rounds
5 DB Hang Squat Clean Thrusters (45/30) - I used 15#
5 Burpees
5 One Arm DB Snatch (45/30) - I used 15#
Post loads and times to comments.

Total time 6:21

WOD

20110929


Deadlift

1-1-1-1-1-1-1 (90% 1RM)

165-165-185(f)-175(F)-165-175(F)-165

AMRAP 7 Minutes
5 Overhead Squats (115/85) 55# first two rounds / 35# last four rounds
15 Box Jumps (24/20) used 12in box
Post loads and times to comments.

6 plus 13

WOD

20110927


Tabata: 8 Rounds of 20 seconds on, 10 seconds off:
Pull-ups
Push-ups
Sit-ups
Squats
Post total reps to comments.


295 reps with red band pullups after 2nd round, pushups on knees.

WOD

20110926
Squat

1-1-1-1-1-1-1 (90% 1RM)

I did 135 across the board. Next time, I'm gonna try to up it around rep 3 and see if I can get a new 1RM PR (currently 155).

AMRAP 10 Minutes
10 DB Push-Press (45/30) - I used 20#
10 DB Step Ups (24/20)

7 rounds plus 14.

Use the same dumbbells for each exercise. Step ups are with 2 DBs.

Fight Gone Bad 6

20110924

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps) I did 12# ball, 8ft target
Sumo deadlift high-pull: 75 pounds (Reps) I did women's RX 55#
Box Jump: 20″ box (Reps) I stepped up vs jumped
Push-press: 75 pounds (Reps) I did 55# women's RX
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

My total score was 257

Rock and Roll half marathon Philadelphia

20110918

Garmin Connect readout 

Finished in 2:11

Stopped after mile 1 for bathroom break :o)

WOD

20110915
Deadlift

3-3-3-3-3 (70-80%)

155-155-155-155-155

“Half Mary”
AMRAP 10 Minutes
5 HSPU
10 Pistols
15 Pull-ups

I scaled to 3/6/9 20# seated dumbbell press, pistols with green band, and pullups with red band

I did 5 rounds plus 15 reps

WOD

20110914

Bench Press
3-3-3-3-3

65-75(F at rep 1)-70-70-75(F at rep 2)

4 Rounds
5 Squat Snatch (115/75) I did 35# and went to hang squat snatch at round 2
10 Burpees

7:11

squat snatches turned ugly early. Became power snatches and OHSes.

WOD

20110912

Squat
5-5-5 (70% 1RM) 105-105-105

3 Rounds
25 Deadlifts (95/65)
25 Sit-ups
Run 400

10:55 as RXd!

WOD

20110911

“9/11”
9 Rounds
11 Push-ups (scaled to knees)
11 Box Jumps (24/20) (scaled to 4 45# plates)
11 Pull-ups (scaled to purple and red bands - probably too much)
11 Wall Balls (10ft target) (used 8# ball and 8 ft target)

23:02

WOD

20110905


Squat
3-3-3-3-3-3-3 (50% 1RM)
I did 115# all the way across

“Half Cindy”
5 Pull-ups
10 Push-ups
15 Squats

7 rounds plus 5 (only scaling was pushups on knees)


Last time I did half Cindy was 8/23/11 and I did 6 rounds plus 5 with black band on pullups and pushups on knees. I've improved!

WOD

20110903


“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)


This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.


Mark was my partner. I scaled to 65# thrusters, rope climb from lying on floor to standing, 20 inch BJs and 15# plate on run.


Total rounds 8 plus 5 thrusters.

WOD

20110827

“Rankel”
AMRAP 20 Minutes
6 Deadlift (225/155)
7 Burpee pull-ups
10 Kettlebell swings, (70/53)
Run 200 meters

4 + 13 and 1/4…

I did 115#…and 4 burpees pullups RXd then 3 burpees/3 pullups w/ red band per round…KB at 35#…and last lap I only made it about 1/4 to 1/3 of the way before we ran out of time.

WOD

20110824
Bench Press
5-5-5
70-70-70

Row 300m
30 Box Jumps (24/20) - I used 5 45# plates
30 Hand Release Push-ups (done on knees)
Row 200m
20 Box Jumps
20 Hand Release Push-ups
Row 100m
10 Box Jumps
10 Hand Release Push-ups

Time 9:00

WOD

20110822
Squat

3-3-3-3 (80% 1RM +5lbs)

125 across the board

4 Rounds
6 Unbroken Hang Squat Clean (135/95) - I did 75#
8 Unbroken Ring Dips (first set 8, all others 6 and placed toes on box for assistance)
10 Unbroken Toes to Bar (I did knees to somewhere in the middle)

Time: 10:21

WOD

20110818
Deadlift
3-3-3-3-3
I did all sets at 155...last week, that was really hard. This week, it seemed easy! Must be the set position and breathing technique Jon taught us in our oly class.

5 Rounds
5 Power Cleans (155/105) I used 75#
5 DB Push-Press (45/30) I used 20#
5 Chest to Bar Pull-ups No bands!!
5 DB Lunges (45/30) Same 20# DBs

Time 9:47

THIS WAS THE FIRST TIME EVER I DID SEVERAL POWER CLEANS AT 75# IN A ROW!!!!!

Olympic Lifting Class

20110817

I missed the first day of class (Monday), but today we reviewed everything from Monday and worked on overhead squats (pushing pelvis forward, knees apart at bottom of squat). We also worked on pressing snatch balance and heaving snatch balance.

Homework: 50 reps of any combo of OHS, PSB, and HSB

WOD

20110816

Weighted Pull-ups
3-3-3-3

I did my first three with 5# weights, then the coach told me to do strict pullups. I got my first strict pullup with my palms forward! Mebbe my lats are gettin stronger!

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (70/53)
Burpees
Pull-ups

I scaled by starting with 9-8-7...

And I did 35# KB swings (I need to buy a 45# one to meet in the middle on these heavy days)

And I used orange and yellow bands on most pullups.

11:23

WOD

20110811

Deadlift
3-3-3

155-155-attempted 165 twice...only got it up once....155

5 Rounds
5 Front Squats (185/125)
5 Weighted Pull-ups (50/15)
Post loads and times to comments.

Time 6:24 with 75# FS and red band strict pullups.

WOD

20110810
5 Rounds:

1 Press
2 Push-Press
3 Push-Jerk
Rest as needed.
Take no breaks between movements, only after each set.

55-65-65-70-70

3 Rounds:
20 Box Jumps (24/20) (I stepped vs jumping on rounds 2 and 3)
15 10 ft Wall Balls (20/14) (used 14# ball but only hit the 10 ft target the first three or four wallballs)
10 Ring Rows (I did at about a 40 degree angle)

6:10

WOD

20110808

Front Squat
2-2-2-2

115-115-115-115

21-15-9
Overhead Squat (115/75)
Bastards

I used 55# on OHSes...time was 10:12. Broke OHSes into 16/5 then 8/7 then I gutted out the last nine.

WOD

20110806

“Eva”
5 Rounds
Run 800m
30 KB Swings (70/53)
30 Pull-ups

4 rounds 35:30

Happy to use the 800m runs as my recovery time…KB swings at 35# and was excited to group them pretty well..fell apart on pullups. Did first round with two red bands. Second round with purple…Then did 15 w/ purple and switched to ring rows. Thought my hands were gonna rip.

Good times.

WOD

20110805

5 Rounds
7 Ring Dips (scaled each exercise to 5 reps and did pushups instead of ring dips)
7 Thrusters (95/65) (I did 45# due to my snatch limitations)
7 Power Snatches (95/65) (also 45#)
7 Burpees
7 Box Jumps (24/20) 4 45# plates


Time 10:05

WOD

20110804

Snatch
3-3-3-3
I did sets of two and stuck to 35#

5 Power Cleans (I did 65# - thought it was 75 - bad math)
10 HSPU (I subbed 15# sitting DB presses throughout)
4 Power Cleans
8 HSPU
3 Power Cleans
6 HSPU
2 Power Cleans
4 HSPU
1 Power Cleans
2 HSPU

4:01

WOD

20110801

Squat
5-5-5
115-125-125

5 Rounds
5 Power Cleans (165/110) - I did 65# since my clean notoriously sucks
3 Front Squats (165/110) - 65#
1 Jerk (165/110) - 65#

Time 5:12

WOD

20110722
21-15-9*

KB Swing (70/53) I did 35#
KB Weighted Step ups (20) w/ 35# KB
Row (Calories)

Post time to comments.

9:19 and no burpees!

* Complete 5 burpees for every break you take within each set. Burpees to be completed while time in running at the end of your last set.

WOD

20110720

Push-press
3-3-3-3
Do not reset between each rep.

Lifted 75# across the board. Working on not letting bar drop when I dip and getting bar up straight instead of out and up...

5 Minute AMRAP
5 Burpees
10 Box Jumps (I did 5 45# plates for my box - not quite 20 inches.)
I did five rounds plus 12. 

WOD

20110719

5 Rounds
Row 1 Minute (count calories and multiply by 2)
Rest 1 Minute
Push-ups 1 Minute (all done on knees)
Rest 1 Minute
KB Swing One (53/35) - 35# rounds 1 and 2, then 30#
Rest 1 Minute

Total reps 390 as follows:

Round 1
Row 36
PU 24
KB 30

Round 2
Row 30
PU 20
KB 21

Round 3
Row 28
PU 20
KB 25

Round 4
Row 30
PU 20
KB 26

Round 5
Row 30
PU 20
KB 25

WOD

20110718

Overhead Squat
2-2-2-2-2
I did 75# all the way across. Pointers from the coach - keep knees apart and work on speed/bouncing out of the bottom. Milestone for me - today was the first day I got 75# up in an OHS position without help. Usually, Mark helps me "get it up" so to speak.

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Goal was to scale so I could finish in under 4 minutes, so I did 35# thrusters and jumping pullups. J/PUs fried my quads and affected my thrusters a bit...but I finished in 4:14. Usually I do 45# on Fran and probably should've today, too. I need to get this up to at least 55#...

WOD

20110714

Been a long time...this was hard...I felt weak. (Calves seized up during 400m run warmup...dehydrated and still sore from Sunday's 15K).

Snatch
2-2-2-2-2 (80% 1RM) - I did most at 15#. Was not getting into full squat snatch with 35#. (Sore calves didn't help my squatting!) Also did a lot of hang squat snatches to ensure I was getting full extension.

5 Rounds
5 Overhead Squats (95/65) - I did 35#
5 Overhead Lunges (95/65) - 35# and back squats rounds 3-5
5 Dips w/ red and orange bands

Total time 6:24

WOD

20110702

Hero workout...I scaled - only did 5 rounds and 5 reps per round. Weights and other scaling as listed.

“The Seven”
7 Rounds
7 Handstand Push-ups - I did 15# DB press
7 Thrusters (135/95) I did 55#
7 Knees to Elbows I did knees to almost elbows
7 Deadlift (245/175)  I did 105#
7 Burpees
7 KB Swings (70/53) I did 35#
7 Pull-ups all done without bands!

I finished in 17:09. Scaled too much. Shoulda stuck w/ 5 reps per round and still done the 7 rounds. But I did rip a callous, so I woulda been wussy the last two rounds anyway.

Intensity is the single component most responsible for positive adaptation in the body. This is why most of our workouts are between 3 and 12 minutes. It is difficult to maintain intensity over extended periods of time. The important thing to remember about many of our long Saturday workouts is that they do a poor job of improving your fitness. But if you have come in on your Mondays, Wednesdays and Thursdays then Saturday’s workout will do a good job of testing whether your fitness has improved. These workouts also serve to improve “mental toughness” and act as a shared experience best remembered with friends over drinks.

WOD

20110630

Clean and Jerk
3-3-3-3    75-75-75-75

2 Rounds

Run 400m
20 Wallballs
15 Burpees

Time 8:55 RXd

WOD

20110629


Push-Press

3-3-3-3

75-75-75-75

Weighted Pull-ups (did strict pullups with red band)
4-4-4-4

5 Minute AMRAP
10 DB Ground to Overhead (45/25) I used 20#
10 Push-up (on knees)

3 rounds plus 11

WOD

20110628

Run 1 Mile (7:09)
Rest 3 Minutes
Max Double Unders in 3 Minutes (132)
Rest 3 Minutes
Row 1000m (5:08)
Rest 3 Minutes
20 Burpees
30 KB Swings (35/25)


Total time was 26:54 as RXd (can't remember if it was 26 or 25...still in a fog)

WOD

20110627

Wendler back squat


3 @ 100
3 @ 115
5 @ 127.5

7 Minutes AMRAP
7 Back Squats (225/155) I used 105# (they recommended 65% of 1RM)
7 Strict Ring Dips (I did pushups on knees. Left bicep seemed to give out each set. Like - it just refused to work.)

Do not scale with bands. Do the most difficult push-up variation you can that fits the profile of this WOD.

4 rounds plus 4 pushups

WOD

20110625

“Daniel”
50 pullups - scaled to 30 w/ 2 red bands
400m run
95 lbs thrusters, 21 reps (I did 45#)
800m run
95 lbs thrusters, 21 reps
400m run
50 pullups - scaled to 30 w/ 2 red bands


Total time...don't remember...18 or 19 something. Twas uuuuuuggggllllaaaaayyyyy.

WOD

20110620

Wender Squat
5 x 92.5
5 x 107.5
6 x 122.5

3 Rounds
15 Burpees
10 Overhead Squats (135/95) - 55# first round, 45# rounds 2 and 3
5 Muscle Ups (subbed 3 pullups and 3 ring dips w/ 2 red bands for each MU = 15 each per round!)
20:54

WOD

20110613

Wendler BS week 4 (backoff day)
52.5 x 5
67.5 x 5
80 x 5

Metcon
2 Rounds
10 Overhead Squats (115/75)
20 Box Jumps (24/20)
Run 400m

w/ 55# for OHS and 5x45# plates for BJs
7:25

WOD

20110609

Clean

1-1-1-1-1-1-1
75-85-90-95(F)-90(F)-85(F) I just gave up. Will stick to 90 next time til my form is perfect. I think 90 is a 5 pound PR.

21-15-9
Thrusters (65/45)
Jumping Pull-ups
4:22 as RXed

WOD

20110608

Wendler press week 3
5 @ 47.5

3 @ 55
3 @ 60

then metcon:
Every 2 Minutes for 5 Rounds
Max Rep Weighted Pull-ups (50/30) I did 10#
Max HSPU I did negatives

14 weighted pullups total and 21 seconds total negatives
I also threw in a few unweighted pullups after the weighted ones got too heavy....maybe 4 total...but once the hands left the bars, the pullups were done.

WOD

20110607

Run 400m
50 Sit-ups
Run 400m
50 Push-ups (on knees)
Run 400m
50 Lunges
Run 400m

Time 14:21

WOD

20110606
Wendler back squat week three (spreadsheet here https://spreadsheets.google.com/ccc?key=tvxwPJ4nR38agLqppJvoyZA#gid=0)
5x100
3x112.5
6x127.5 (maybe I underestimated my 1RM???...)

4 Rounds
10 Burpees
30 Double Unders
5:48 as RXd!!!! (yay me!)

WOD

20110604

“Coe”

10 Rounds
10 Thrusters (95/65) - I used 45#
10 Ring Push-ups (I did first couple rounds on rings and knees...then did them on ground and knees)

17:47

WOD

20110602

Wendler back squat (missed doing this Monday)
3 @ 92.5

3 @ 107.5
8 @ 120
 
5-4-3-2-1
Squat Snatch (135/95) I did 35# bar only
Chest to Bar Pull-ups
4:21
Dropped bar on my foot on my last rep in my set of 3. ow.

WOD

20110601

Wendler press day
Wendler spreadsheet
3 @ 45

3 @ 52.5
5 @ 57.5

21-15-9

Push-press (115/75) I did 45#
Bastards (burpees then jump over bar)
time 7:40

WOD

20110531

Overhead Squat
5-5-5
65-60-60 (Limiting factor was my nails nearly gouging through my skin and my wrists. Shoulda brought tape.)

3 Rounds
Row 500m (Goal 2000m Pace)
1:58:03
2:02
2:05:05

I also did the WOD on Saturday morning, but didn't post it here. So...here it is:

20110528
5 Rounds
5 Thrusters (95/65) I actually used 65# THE WHOLE WOD...for the first time!
10 KB Swings (53/35) I used the RXd 35# (gettin used to the 35# weight!)
15 Box Jumps (24/20) I used 4 45# plates and a 15# plate...
Time 7:45

WOD

20110525

Wendler Press
42.5 x 5
47.5 x 5
55 x 7

3 Rounds
10 Renegade Row Manmakers (35/25) I used 20# first round, then 15# for last two.
Rest 1 Minute

Took me 10:20 but I'm not sure I counted right on all of em.

This is a manmaker: http://www.youtube.com/watch?v=gczI5sINn9U&NR=1

WOD

20110524

Run 800m
3 Rounds:
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (53/35)
Run 800m
3 Rounds:
5 Pull-ups
10 Push-ups
15 Kettlebell Swings
30 Burpees

All pushups on knees; otherwise, as RXd.
Time 23:13

WOD

20110523

Started Wendler today. Low bar back squats posted on my Wendler spreadsheet.
5 @ 90#
5@ 100#
10 @ 115#

AMRAP 6 Minutes:
12 unbroken wall balls (8#)
8 unbroken push ups (I did mine on knees)
8 unbroken box jumps (20 - I used 5 45# plates)

4 rounds plus 12 WB + 7 pushups

WOD

21000520

For time:
5 Rounds
5 Deadlifts (275/185) - I did 135 (first time! I think previously I always did 115!)
15 Burpees (scaled to "pack" with 12 per round)
50 Double Unders (scaled to "pack" with 40 per round - tried to do first 20 unbroken, then 2nd 20 or 10+10)
Rest 2 Minutes

Total time 19:29

WOD

20110519

Power Clean
3-3-3-3-3
75-80-80-80-80

Tabata (20 seconds work/10 seconds rest - for four minutes per exercise = 8 minutes total)
Push-ups
Squats
I did 57 pushups (all on knees) and 118 squats. Yup. I suck at pushups. No surprises there.

WOD

20110518

Push-press
3-3-3 (These should be strung together, not 3 singles)
75-75-80

5 Rounds
5 Thrusters (135/95) I did 65#
5 Chest to Bar Pull-ups I did them...ALL of them...ALL chest to bar...NO  BAND!
5 KB Swings (70/53) I did the 53#er! It sucked major ass, and I really did 6 reps each set (1st rep was just to get the momentum and didn't get to overhead)
9:09 RAWK ASS

WOD

20110516

Squat

5-5-5
115-125-125
Shoulda done all three at 125, but ran outta time :o( Next time, Gadget, next time.

AMRAP 7 Minutes
10 KB Swings - 35#
10 Push-ups - on knees
6 rounds plus 5 KB swings. I still hate pushups.

WOD

20110511

Press
5-5-5

Feeling weak. Did 55-55-55

3 Rounds
10 DB Push-press (45/30)
20 Front Rack DB Lunges (10 Each Leg)
Row 250m

This completely gassed me. My quads were fried. I came out way too fast on my first 250m (was pulling 1:48/500m) and died on the last one (hard to keep it at 2:00/500m).

9:29 (used 20# barbells)

WOD

20110509

Overhead Squat

3-3-3-3-3

65-75-75-75-65

21-15-9

Burpees

Box Jumps (24/20) I DID MINE W/ 5 45# PLATES - about 18 inches

4:24

Burpees suck...buck furpees.

WOD

20110504

Annie
For time:
Double Unders then Situps...
50
40
30
20
10

Took me 10:12

WOD

20110503

Cindy

AMRAP in 20 mins
5 pullups
10 pushups (I did on my knees)
15 squats

I did 11 rounds plus 24. More than last time (but not much). I'll take it, though. Pullups were solid...busted out 5 unbroken first two rounds then split them 3/2 (sometimes 4/1). Pushups...suck.

Nashville 1/2 marathon...sixth time

Will link the Garmin readout when my lazy ass uploads it...

Race was Saturday, April 30th. Weather was perfect. Beer at Tootsies afterward with live music and new friends from McLean, VA...couldn't ask for more...

Overall 2:05...5 mins slower than my "average..." but I'll take it. I finished...I had fun...that's all that matters :o)

WOD

20110425

Squat
1-1-1-1-1-1-1
125-145-165(F)-155-145

AMRAP 10 Minutes
5 Ring Dips (used red band - switched to 2 red bands for round 3, but all other rounds used just one!)
10 KB Swings (70/53) (Did 35# due to I'm wrecked from saturday's race)
15 Sit-ups

6 rounds plus 5 dips/4 swings in 10 minutes

WOD

20110421

Hang Squat Snatch

2-2-2-2-2
Coach (Chad) wanted us to focus on getting under the bar fast vs power snatching and then squatting (which I'm guilty of normally), so I stayed light. Did 25# for a few sets then 30#...and miraculously I got under that damn bar FAST! Wicked happy about it. I can power snatch 65#...and I should be able to squat snatch more than that, but until I get the fear of going under the bar outta my head, ain't gonna happen.

4 Rounds
3 Power Cleans (185/125) (I did 65#, seeing as how 85# is my 1 RM for power cleans)
6 Burpees
9 Chest to Bar Pullups (I did kipping pullups - not CTB - unassisted first two rounds. Last two rounds, used purple band.)
Rest 1 Minute

Total time: 8:21

WOD

20110420

Press

3-3-3-3-3
65-65(F on 3rd rep)-60-60-60 (I think I did one or two more 3 rep sets at 60)

AMRAP 10 Minutes
5 Toes to Bar I did "knees to almost elbows"
10 Push-ups I did them on my knees
15 Sumo Deadlift Highpull (95/65) I did 55#

I finished 5 rounds in 10 minutes.

WOD

20110418
Front Squat

2-2-2-2-2 (At 1RM Squat Clean Weight)
115-115-115-125-125 (and these are not my squat clean 1RM...I can't squat clean more than 85# - all in my head)

3 Rounds
10 Squat (205/135) I did 95#
400m Run
Total time 10:09

WOD

20110414

Deadlift
3-3-3
165-165-165

3 Rounds
10 Deadlifts (225/155)
10 Bastards

I did the the "pack" version, which was 115# deadlift and 8 reps instead of 10 each round.

Time 4:19 - and jumping over a barbell after all them damn deadlifts...and deadlifting more...SUCKS!

WOD

20110413

Press

5-5-5
60-60-60

AMRAP 7 Minutes
10 Thrusters (65/45) I used 45#
15 Box Jumps (24/20) Started w/ 5 45# plates, went to 4 for every round after the first.

5 rounds, 7 thrusters

WOD

20110411

Squat

3-3-3-3-3
125-125-135-135-135

3 Rounds
5 Weighted Pull-ups (Heaviest weight you can do unbroken - I did body weight - no extra weight - and kipped...all unbroken!)
200m Row Rows were :42; :43; :44

WOD

20110410

3 Rounds
Run 400m
21 KB Swing (70/53) (I used 35# but all sets were unbroken, so I probably coulda gone a little higher. Coach said 1st round should be unbroken, but may need to break the second and third)
21 Push-ups (I did mine on my knees. Broken into sets of 2-5. I hate pushups)

Time 11:44

WOD

20110407

Power Clean

2-2-2-2-2
75-75-75-85(f)-75-80(1 rep only)

7 Minute AMRAP
15 Wallball (14/8) I used 8#
15 Jumping Pull-ups
5 rounds total in 7 minutes

WOD

20110406

Jerk (Split or Push)

1-1-1-1-1-1-1
Did SJs - 65-75-85-95-95-105(F)-100(PR) Failed at 105 - was all in my head.
3 Rounds
20 KB Swings (70/53) I used 35#
20 KB Lunges (10 Each Leg)
Hold the KB however you like for the lunges.
Time 5:42

WOD

20110404

Squat

5-5-5
115-115-115

3 Rounds
10 Squat (65% of that day’s 5RM) - I used 55#
10 Strict Pull-ups I used black band first round and black/red second half of 2nd round and last round...
10 Burpees

Also - I scaled to 8 reps each for "the pack"

WOD

20110403

Backyard Burn #4...Fountainhead.

I was supposed to run 10 miles, but quit at 5. Yes, I quit. I was tired...feet hurt...I coulda done it. I just didn't want to.

http://connect.garmin.com/activity/77483215

Ukrops 10K in Richmond

http://connect.garmin.com/activity/76780008

Average moving pace 7:52! This is a PR!

Endurance Run Backyard Burn #3 PW Forest Park

20110327

Here's the Garmin readout... http://connect.garmin.com/activity/75377532

Was cold...hilly...stopped a few times on big uphills...avg moving pace 9:41...not too shabby. Forgot to Body Glide my feet pre-race...blister to prove it...and my right middle toe that's longer than the rest kept getting bumped into the front of my shoe causing discomfort and maybe a bruised toe (can't tell due to nail polish). Felt strong throughout, though. Maybe the 170# deadlifts on Thursday helped.

Did recovery WOD at 6 pm to restore mobility. Feel great.

WOD

20110324

Deadlift

3-3-3-3-3
135-155-170(pr)-160(dropped back to 155)-135
170 is a 5 pound PR...but my form wasn't great. I just gutted it out. My lumbar curve sucked.

3 Rounds
20 KB Swings, 53/35
10 Burpees
5:25 RXd

WOD

20110323

Press

1-1-1-1-1-1-1
65-75-75-75(F)-65-70-75(F)

4 Rounds
150m Row
Rest as needed.
32.3, 31.7,31.6, 32

WOD

20110321

Squat

3-3-3-3-3
125-135-145(F didn't attempt second rep - scaled back to 135)-135(F on last rep)-135

“Half Nate”
AMRAP 10 Minutes
2 Muscle-Ups (subbed 3 ring dips red band and 3 pullups per muscle up...red band was probably too easy)
4 Handstand Push-Ups (used box and did these on my knees)
8 KB Swings (70/53) I actually used 53#...it was HARD, but awesome.
You can substitute scaled muscle ups with a band or three pull-ups and 3 ring dips for each muscle up.

I did 4 rounds in 10 minutes.



 

WOD

20110319

3 Rounds

20 KB Swings (53/35)
20 KB Lunges (53/35)
300m Row

10:54 AS PRESCRIBED! BOO YA KASHA, BIATCHES! :o) Proves that you can do a WOD on an empty stomach and a broken heart.

WOD

20110318

4 Rounds

5 Hang Squat Cleans, 135/95 (I did 65#)
15 Ring Dips (I scaled to 10 each round, black band)
30 Box Jumps, 24/20 (scaled to 20 per round, 20" box...and I cycled them pretty well - strung together the first five each round, then strung together groups of 2 or 3...really happy with that!)

Time 9:53

WOD

20110314

Front Squat

3-3-3-3-3
125-125-130-130-130(F)

Then...recovery WOD from CFE. 3x bench press to exhaustion/burn at 45# / 3x15 GHD situps / 3x15 GHD hip extensions / 3 x pullups to exhaustion (6 palms-facing / 3 palms-away / 5 palms facing)

Backyard Burn #2 Wakefield Park Annandale, VA

Here's the Garmin recap: http://connect.garmin.com/activity/72917444

Wore my Inov8 trail shoes...tripped and almost fell once, but overall felt good, strong. Sore butt muscles today. Maybe that means my form was right...

WOD

Just bought this - will let y'all know how it goes when it gets here.

20110310

Snatch

2-2-2-2-2 (60-70% 1RM)
35-35-35-35-35 - these felt awesome. Normally I'm really slow into the squat, but these felt awesome and fast.

Snatch Grip Deadlift Shrug
2-2-2-2-2 (100-110% 1RM)
65-85-85-95-95

Ryan advised that I need to open my chest and stay back on my heels - I'm shrugging early and not making the most of my hips opening...I did what he said and the SGDS was much better.


3-3-3-3-3

Weighted Pull-up

Post loads to comments.

WOD

20110309

Press

3-3-3-3-3
65-55-60-65-65-65 Awesome volume...someday I'll get my press up to 80....someday. Why 80? Dunno. Just sounds better than 65...and if my press is 80, then my push jerk should be like 100...which is a goal of mine...100 lbs over my head.

30-20-10
KB Swing (35#)
Push-ups
5:20

KB swings were unbroken. I loved them. Usually I hate them...felt GREAT!

Endurance Run

Ran with PCF's Crossfit Endurance last night.

Warmed up with a 400m run, stretches, skills and drills, then did 2x7 min at max effort with 2 minute rest between. Made it about 75% to 80% of a mile each time...so was running a little slower than 7 minute miles. Did not bring watch...no data :o(

Need to work on the foot pull vs trying to plant it and still need to get elbows in...

WOD

20110307

Squat

5-5-5
125-135(F on fifth rep!)-125

21-15-9
Box Jump (19")
Burpee Pull-ups (I subbed pushups then pullups)

Time 7:08

Backyard Burn #1 - Hemlock Overlook, Clifton, VA

Was supposed to be 10 miles - was actually 9.25. Average pace was 12 minute miles. There were three really tough hills - I walked all of them. You can tell on the Garmin readout where those were. Also, this was a 5 or 10 mile race - the 10 milers did two loops. It was rainy and muddy (muddier on the second loop!). Ran in my Inov8 trail shoes. Good traction! Slight blisters on feet under my calloused spots - probably just need more long runs til they toughen up.

http://connect.garmin.com/activity/71655554

WOD

20110302

3-3-3-3-3 Push Press
(65-65-75-80-85)

Metcon:
15/12/9
Power Snatch
Ring Dips

10:15 using 45# PS and black and red bands on RDs

Endurance Training with Tes

20110301

Went to my first Potomac Crossfit Endurance WOD with Tes. As much as I've been dreading joining a formal running group, I liked it a lot and I learned a lot and it felt GREAT. Did a warmup 800m run, then some stretching and skill drills then the workout:

Max effort run for 4 minutes
Rest 3 minutes
ME run for 2 minutes
Rest 30 seconds
ME run for 1 minute
Rest 3 minutes
ME run 2 minutes
Rest 30 seconds
ME run 4 minutes

Most of my form tweaks were for my arms...need to keep elbows back - send them straight back and not cross my body. Also, as I tired, I got "out of the box" and no longer kept my center mass where it should be. I know there were other form tweaks, but Tes stressed focusing on fixing one at a time.Good strategy.

WOD

20110228

Front Squat

3-3-3-3-3 (125-125-135(F last rep lacked depth)-125-125(F - bailed on last rep) Previous PR was 125 on 1/3/2011, so this is good volume.

3 Rounds
15 Burpees Unbroken
15 Thrusters Unbroken (95/65)
Rest at least 2 minutes or more if needed to go unbroken.

10:48 with 45# thrusters (thrusters were 5/5/5 - NOT unbroken. Argh)

Endurance Run

20110227

Ran 20 min out/20 min back on Great Falls trail.

http://connect.garmin.com/activity/70448687

WOD

20110224

Muscle Clean

2-2-2-2-2
35-45-55-60-60
Tall Cleans
1-1-1-1-1
35-35-35-35-35
Power Clean
3-3-3-3-3
55-65-75-75-65-65

WOD

20110223

Press

3-3-3-3-3
55-65-65-65(ended with a push press)-55

3 Rounds
7 Shoulder to Overhead (135/95) - I did 60# push presses
14 Burpees
5:10

Endurance Training

Run 5x800s with 2 mins rest between

Ran on treadmill at the following paces:

7.5mph 1st 1/4 mile/8.0mph 2nd 1/4 mile
8.0/8.5
8.5/8.5
8.0/8.5
8.0/8.5

7.5 is an 8 min mile
8.0 is a 7:30 min mile
8.5 is a 7 min mile

WOD

20110221

Happy Presidents' Day!

Worked out at the noon WOD today.
Overhead Squat

5-5-5
65-75-85(F) then did 65 again

4 Rounds
30 Squats
15 Pull-ups

Time: 8:21 used red band for the first 1.5 rounds, then red and purple

George Washington B-Day Marathon Relay

First two miles were golden - 8 min miles! Then it got progressively worse. Quickly. I was respiratorily compromised, though. We'll "blame it" on that.

http://connect.garmin.com/activity/69442750

WOD

20110217

Snatch Balance

3-3-2-2-2-1-1-1-1
45-45-35-35-35-35-35-35

5 Rounds
7 Overhead Squats (95/65) I used 45#
7 Pull-ups (no band!)

8:39

WOD

20110215

5 Rounds
10 Ring Push-ups
15 KB Snatches (1.5/1)
20 Box Jumps

Ring pushups on knees
25# DB for KB snatches
BJs on 4 45# plates

Time 10:41

WOD for Friday, 2/11

Worked out at Tyson's Corner Crossfit

Run 400m
25 air squats
25 situps
25 shoulder presses

Run 400m
25 air squats
25 situps
25 push presses

Run 400m
25 air squats
25 situps
25 push presses

Run 400m
25 air squats
25 situps
25 push jerks

Run 400m
25 air squats
25 situps
25 push jerks

Time 26:32
I think the presses/jerks were 45#

WOD

20110209

Push Press
2-2-2-2-2
65-70-75-80-85 (PR)

AMRAP 10 Minutes
5 Handstand Pushups
10 Pistols
15 KB Swings (1.5/1)

I did 5 rounds plus 26....doing HSPUs off a box...and 35# KB. Pistols were holding on to rings. 5 each leg each round.

Endurance Workout

10 rounds of run for 1 minute, rest for 1 minute

Ran at 9 on the treadmill, which is a 6:40 pace.

Fun workout. HR up to 178 at max and got down to about 155 before I had to start the next round.

WOD

20110207

Squat

5-5-5
115-135-135

4 Rounds:
10 DB Snatch (45/30) (total, not each arm) I used 20#
10 DB Lunge (total)
10 Ring Row

Total time: 4:45 (Next time I'll use the 30#)

Endurance Workout (Sunday)

Run 10 miles.

Here's my Garmin connect result.

http://connect.garmin.com/activity/67205498

It's in .5 mile increments. Last 1.5 miles I walked due to my toe had bled through my shoe. I shoulda cut my toenails prior to running. One toenail was gouging another toe and the repetitive motion resulted in what looked like major trauma but was really just uncomfortable and unsightly. I even walked about a half a mile shoeless with just my bloody socks on...it was great until I hit all the wet spots. Twas cold and wet.

Endurance Workout

7:00 at 90% run by 3 reps w/ 3 minute rest between sets

Did this on a treadmill. Started at 8 (on the speed setting, which is 7:30 minute mile)...ramped up to 8.5 each time - last set was hardest and I only did 8.5 for the last minute. 8.5 is close to a 7 minute mile. Sweaty, good fun. Time for DC Improv.

WOD

20110203

Deadlift

3-3-3-3-3
95-125-135-155-165

30 Wallballs (20/16)
25 Burpees
20 Wallball
15 Burpees
10 Wallball
5 Burpees

7:30 w/ 16# wallball and 8 ft. tosses

WOD

20110202

A1. Press

5-5-5
55-70(F)-65(cheated by doing last two as push presses)

A2. Weighted Pull-ups
3-3-3-3-3
Kipping pullups. No extra weight, no band.

B. 3 Rounds for Time:
Row 200m
Times: :45.1; :44.2; ;44.1

Alternate A1/A2 until complete. Then do three Rows with a 1:2 Work/Rest ratio.

WOD

20110131

Front Squat
3-3-3-3-3 115-125-135-140(F at third rep)-125

Tabata Mash-up
Double Unders
Sit-ups
Total reps 257 as RXd Some rounds I only got like 10 DUs...but the rounds when I didn't think too much about it, I banged out like 50.

WOD

20110129

5 Rounds Cindy (5 pullups, 10 pushups, 15 bodyweight squats)
100 KB Swings (1.5/1 pood) I used 30# and only did 75 reps
300 Double Unders I only did 150
Row 1000m
100 Box Jumps (20 inch) I used 4 45# plates

Complete each exercise before beginning the next, but you may complete in any order. The goal of this workout is near constant movement and minimal breaks. Appropriate scaling options include easier versions of each movement (lower box, lighter KB, band and knees) or lower numbers of the RXd movements (3/4 or 1/2). There is a 30 minute limit.

28 minutes My order was Cindy, box jumps, KB swings, double unders, row.

It sucked. I dripped sweat. So in its suckiness, it was awesome.