12/24

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Another throw down challenge by my friend. She scaled so gave me the okay to scale too. I scalled to: 155 pound deadlifts, 105 pound hang power cleans, 105 pound push jerks. She set the time (her scaling I believe was 105 DL, 55 HPC, 55 PJ). I was confident I could beat that. And I crushed it coming in at 9:52. Beat her by over 5 minutes.

May have to try this one fully rx'd... :)

Warmup: lost notes so don't remember.

12/23 WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

I do this one with strict pullups. A bit disappointed that my numbers dropped... :(

Rd 1 - 12, 15
Rd 2 - 11, 12
Rd 3 - 7, 10
Rd 4 - 6, 9
Rd 5 - 6, 11

Totals - 42/57 = 99

Previous PR 43/61 = 104

Pullups were disappointing. Oh well. Maybe next time I try kipping pullups. My 10 year old daughter rocked this though:

111 bench press @ 15#, 33 pullups. Should've gone heavier for the bench press with her. She only weighs about 53#.

Warmup: 100 jumping jacks, 100 jump rope, shoulder mobility stuff, 10 pushups, 5 pullups, bench press 10@45, 95, 5@115

12/18 WOD

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Deceptive... Pullups don't seem to bad until you realize there are 90 total, and then you're gassed from sprinting the 400m and doing the air squats. Did this in my VFF's...

16:54

Warmup: 500 VFF jump rope, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), 400m on treadmill

12/17 WOD

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

With my strength numbers currently up, I was hoping to do pretty well on this. Lot of volume of heavy azz deadlifts. Wasn't sure how heavy to go. Did 325# for rounds 1-9, and then 335# on round 10. Pretty heavy. Back was rounding near the end. Could I have gone heavier? Maybe. First time deadlifting in VFF's...

Warmup: Foley style - 10x1 deadlifts: 135-155-185-205-225-245-275-295-315-340

12/16 WOD

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Yay. Two of my least favorite exercises in one WOD. Oh boy. And power snatches aren't so great either. Scaled to pack version, which is 75 pound power snatches and 15 pound wall ball shots. Still sucked. Would've sucked royally at rx'd.

22:54

Warmup: 500 VFF jump ropes, shoulder mobility stuff, CFWUx1 (mod - OHS@45#), power snatches 5@65#, 5@75#, 5@95#, wall balls 5@15#, KTE's - 5

12/14 WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Okay feeling pretty good after a little mini-break. Achilles feel good, body rested, and mind, well mind is always questionable... :)

I like coming back to heavy WODs after a break and this one was right on the schedule. Did okay first time I tried this back on 01/28/10 but was hoping to crush it this time. My strength numbers are up right now so was hoping for some big improvement.

Last time:

Clean - 191
Bench press - 222
Overhead squat - 154
TOTAL - 567

This time:

Clean - 211 (power clean - should've tried more weight in a squat clean)
Bench press - 231 (best ever - probably could've gone more too)
Overhead squat - 196 (PR by 20#!!! Captured on video - legit depth)
TOTAL - 638

71 more pounds! Woo-freakin'-hooooo!!! Man, great night in the gym tonight. Very happy!!!

Warmup: 500 jump rope in VFF's, shoulder mobility stuff, CFWUx1 (mods - 45# OHS, ring dips).
Cleans - 112x8, 156x2, 176x2
Bench - 112x8, 176x2, 196x2
OHS - 44x8, 112x4, 156x2

12/10 WOD

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Fok those thrusters are heavy for me. Could not do 7 in a row even once. Best was 4 and that was my last round oddly enough (guess I really wanted to get it over with).

23:06

4:11 - 4:46 - 5:07 - 4:55 - 4:07

Warmup: 500m row, 10 strict pullups, thrusters - 10@45#, 5@95#, 4@115#, 3@135#
Thrusters by round: 3,2,2 - 3,2,2 - 3,2,2 - 3,2,2 - 4,3

12/07 WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Challenged by my runner friend, I knew I would be in trouble on this one. Ran on the treadmill... and in my new VFF's. Might have been too much volume too soon, as my achilles were tender for several days afterwards. Decided to shut things down a bit as I don't need to blow out one of those. Went out moderately fast, faded in the middle, and then max'ed out the treadmill at 10mph at the end.

1 mile: 6:46
0.75 miles: 5:48
0.50 miles: 3:50
0.25 miles: 1:30

Beat her in round 1, tied round 4, but got crushed on rounds 2 and 3. Overall time was 80 seconds slower. But considering her running volume to mine, I'm pretty happy. I could've run that last 0.25 miles faster if my treadmill had allowed me to...

Warmup: 10 mins on the treadmill at varied speeds including sprints, covered 0.87 miles

12/6 WOD

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Sucked on this one don't have the capacity still to keep major efforts going and faded hard in the end. Did strict pullups as I used a dip belt type setup. Should've put on my weighted vest then I coulda kipped...

Tabata score: 15

Pullups: 6-5-3-2-2-2-1-1
Squats: 11-11-11-11-10-9-9-9
Ring dips: 3-3-3-3-2-2-2-2
Deadlifts: 6-6-6-6-6-6-5-3

Warmup: 500 jump rope in VFFs, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)

12/3 WOD

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Wow saw an amazingly fast time for this on one of my FB friend's site. Two minute range. Crazy azz chit! I looked back at my last Diane and it was in the 13 minute range. Wasn't sure what to expect, but I figured keep the expectations low. Good thing as I came in at 11:22. Still a PR by a fair amount but I have a lot of improvement needed. 225# deadlifts aren't that heavy for me, but that volume I struggled with. And I still suck and HSPU's - lots of room for improvement there.

The Foley warmup:
Shoulder press 3x5 @45, @65, @85
Deadlifts 3x5 @135, @155, @185

12/2 WOD

"Helen"

3x
400m Run
21 Kettle Bell Swings 1.5pood/1 pood
12 Pull Ups

Okay, had low expectations going into this after my less than stellar results in the last two WODs I did. PR was 9:46 on 3/29/10. Figured no way I was touching that, as I was approaching some of my best fitness ever at that time. I thought in the 12 minute range would work for me. Ran on the treadmill again but this time in my new Vibram Five Fingers. Had a really solid warmup and to my surprise I set a new PR!!!

9:41

Hell yeah!!! Did it fully unbroken until the final round of pullups - 3 quick sets of 4. So excited!!! Really wasn't expecting that. Splits were approximately: 2:28, 2:40, 3:33. Forearms sufficiently fried. But happy... :)

Warmup: 1 mile treadmill, variable speeds including some sprinting, 21 KB swings @35#, 5@53#; shoulder mobility stuff; 10 shoulder presses @45#; 5 pullups
C/D: walked 0.25 miles

12/1 WOD

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Okay, so my training schedule is all jacked up so why not continue with Jackie. Another challenge thrown down. Body was starting to feel the effects of the 300 workout but figured I wasn't completely wasted so onward we march. Goal was sub-10 minutes - figured 4 mins for the row, 4 mins for thrusters, and 2 mins for pullups. I was pretty close to my estimate:

4:06 row, 3:32 thrusters, 2:05 pullups = 9:43

So pretty happy with that. Body should start hating me soon...

Warmup: 500m row, 10 thrusters @45#, 5 strict pullups, 100 jumping jacks, 10 GHD situps/extensions, 10 shoulder press @45#

11/30 WOD

"300"

25 Pull Ups
50 Deadlifts (M:135/W:95)
50 Push Ups
50 Box Jumps
50 Floor Wipers (M:135/W:95)
50 DB Clean and Jerk (M:35/W:15)
25 Pull Ups

Ahh yes, the workout/movie that got me into CrossFit. A friend of mine had recently done this and challenged me to it. Figured what the heck, I'd give it a shot. Nice workout to come back to after limited training and crazy eating over the holiday. My all time best was sub-20 minutess - I knew I wasn't there. But was hoping to be within 5 minutes of that time. Things went well until the dang box jumps - they really took a lot out of me. Considered quitting I was feeling like crap. But I soldiered through and finished.

25:36

So not quite there but could've been worse... Oh and this was my first workout in my new VFF's!

Warmup: 250 jump rope, 100 jumping jacks, CFWUx1 (mods - pushups), deadlifts 5@135#, KB clean & jerks 6@35#

11/26 WOD

Ran 3.43 miles of the same singletrack trail I hiked yesterday. Brrr... 37 degrees at the start. Trail was in perfect condition, teeny bit of mud from the moisture but not bad at all. GPS said about 450' of climbing. Sure seemed like more. Could be the lump of Thanksgiving fud stuck in my gut... :)

30:09

11/25 WOD

Was in SLO for Thanksgiving. Did a nice hike with the family, very easy pace. 2 miles of lovely singletrack.

11/23 WOD

Hang power clean 3-3-3-3-3-3-3 reps

I need to work on this one. Form is ugly. Felt like I was really muscling the weight up and didn't look fast like the folks in the demo videos.

135 - 145 - 155 - 160 - 165 - 170 - 175(2)

Warmup: hang power cleans - 10@45, 8@65, 6@95, 4@115

11/22 WOD

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Ooh, looked interesting... L-sits would suck though. But I thought I might do okay on this. Handstands were against wall not freestanding. Got through first three rounds fully unbroken but then on the L-sit had to break it up. At one point near the end was happy to hold for 5 seconds. Chin over bar hold was various hand positions. Handstand hold and squat hold were easy peasy.

6 fulll rounds with 5 seconds to spare

Warmup: none

11/21 WOD

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

New move for me and I was highly irritated tonight so I fought it - I wanted all legit HPS's so anytime I pressed it out I didn't count it but also didn't count it as an attempt. Wanted all legit snatches. So probably spent an hour+ in the gym to get in my 10 reps.

115 - 115 - 115 - 115 - 115 - 120 - 125 - 125 - 125 - 125

Crazy lift. Very technical. Need more power and speed.

Warmup: tried actually doing warmup moves specific to the lift (novel concept) - 3x5 @ 45#, @65#; 1x5@95#

11/20 WOD

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Well, thought I would do pretty well at this one since the running was short and deadlifts I like. Unfortunately don't think I warmed up heavy enough on the deadlifts so they were a struggle at 315#. So they slowed me down for sure. Running after deadlifting heavy is interesting too... Was hoping for 4 full rounds. Oh well.

3 full rounds

Warmup: 500 barefoot jump rope, shoulder mobility stuff, CFWUx2 (mods - 45# OHS, ring dips), 2x10 shoulder press @45# (shoulder rehab), Deadlifts - 10@132#, 5@222#, 2@272#, 1@315#.
C/D: walked for a bit

11/18 WOD

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Gotta be some of my least favorite things to do - perfect - combine them in one WOD. Yay. Slightly scaled the handstand push-ups, as I hooked my leg over the barbell in the squat rack. Tough WOD...

26:56

Warmup: 250 jump rope, 100 jumping jacks, shoulder mobility stuff, assorted reps of each exercise
C/D: walked a little bit to fight off the cramping (didn't help much)

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

11/17 WOD

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Okay after 5 days straight of WODs I took 2 days off. Body was tired. I have done Nancy before, but not RX'd - I did 65# overhead squats. Time was 16:15. This time however I would do it RX'd. My OHS form has gotten better and my strength numbers are pretty good right now. Unfortunately my running kinda sucks but oh well. Did the first round unbroken but then had to break up the remaining four rounds of OHS. Running was pretty slow. So not great, but not horrible either.

21:20

Warmup: 500 barefoot jump rope, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), OHS 4@95#.
C/D: none

11/14 WOD

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Eight minutes... Shouldn't be too bad. Well, thankfully it was only eight minutes. My low back is on fire now after heavy squats last night and KB swings and GHD situps. Shoulder felt pretty good on the handstand pushups - maybe my self prescribed PT is finally helping.

5 rounds + 1 HSPU

Warmup: 250 barefoot jump rope, 100 barefoot jumping jacks, shoulder mobility stuff, CFWUx1 (mods - no OHS but shoulder press instead, pushups)

11/13 WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Was actually looking forward to this one since my recent front squat was pretty big for me. Haven't done back squats though in awhile and my overhead squat is nothing to write home about. But I like these heavy days.

OHS: 145 - 155 - 165(PR) - 176(F) - 176

FS: 228 - 242 - 252(tied PR) - 257(F) - 257(PR)

BS: 242 - 252 - 262 - 272 - 282(PR) (tried one more at 287 just missed it - previous PR 274 I think)

So PR night!!! Pretty exciting. Back is torched but happy with results!

Warmup: 500 barefoot jump rope, shoulder mobility stuff, 20 GHD situps/extensions, shoulder presses, OHS 10@45#, 6@95#
C/D: pullups, massage chair

11/12 WOD

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Wall balls... Pure evil. Not a fan. 20 pounds to 10'... Wish I was 6'4". The kettlebell swings not so bad. Pull-ups after being gassed from the two other movements... Okay, not great. Faded big time after a pretty good round one.

3:10 - 5:34 - 6:48

Total time: 15:32

Warmup: 500 barefoot jump rope, shoulder mobility stuff, wall balls (10x10#, 10x15#, 4x20#), kettlebell swings (10@26#, 10@35#, 4@53#), 5 pull-ups
C/D: none

11/11 WOD

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

Ahh fok, the dreaded rope climbs... Starting seated and not knowing how to use my legs during the climb really sucks. Rope climb is right to about 11'. I did my best to squeeze with my legs and that helped a little. Still just getting to the point to wear I could squeeze with my legs was rough. No dumbells so did 70# thrusters.

6 rounds + 9 thrusters (had 30 seconds left to do the rope climb but couldn't even budge myself - grip and forearms torched)

Warmup: 500 jump rope, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, 25 GHD situps, 20 extensions)

11/10 WOD

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

This one looked like it would be super ugly - 400m runs between exercises would suck. I thought I would give it a go at RX... but then before I was adequately warmed up I decided to do the 275 deadlift to see how it felt. And it felt pretty heavy. So I decided to scale several things after that.

225# deadlifts, 1.5 pood kb swings, OHS @95#, regular pullups.

I don't have dumbells so I used 95# on a barbell for the squat cleans. BTW, squat cleans on the last exercise was pure evil. Running was the recovery time, so didn't run that fast. I think I could've done RX'd, however it definitely would've slowed my time down.

36:30

Warmup: 500 jump rope barefoot, shoulder mobility stuff, CFWUx1 (mods- 45# OHS, pushups), 135x4 and 225x4 deadlifts
C/D: none, gassed

11/08 WOD

Snatch one rep every minute on the minute for 15 minutes.

Not something I do very often so it is one of my weaker lifts (well anything overhead pretty much sucks but this one is pretty technical). The good thing though was that I got a lot of practice in. Amazing what some practice does. Beat my PR by nearly 20 lbs!!! Woohoo!

95-100-105-110-115-120-125-130(F)-130(PR)-135(F)-135-139-144(F)-144(F)-144!!!

Pretty excited about that. Wrists took a beating.

Warmup: 100 barefoot jumping jacks, shoulder mobility stuff, CFWUx1 (mods OHS@45#, ring dips), 4 snatches @29kg and 40kg
C/D: pull-ups and core stuff

11/06 WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Well, this is my hot date with Barbara. Anything else probably would be in big trubble... :)

Anyhow, should've actually cancelled the date. I was super tired from poor sleep the entire week, and actually was asleep on the couch covered up all snuggly warm. Getting out to the gym at 10:45pm was tough. But I got my butt going somehow. Started off okay but was pretty darn tired. Going into round 5, I was so tired I could barely hold onto the bar. So I quit. Yup, skipped round 5. Then promptly went to bed and slept for 10 hours. Body definitely needed it.

4:13 - 4:55 - 6:26 - 8:33 - big fat zero

Warmup: 100 jumping jacks, assorted pullups, pushups, situps, and squats
C/D: lots of sleep

11/05 WOD

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Didn't have the room to even try the muscle-up handstand pushups (probably couldn't have done them anyhow). Scaled to:

Five rounds for time of:
3 Muscle-up or 6 muscle up progressions
5 Handstand push-ups
10 Burpee pull-ups

Felt sluggish... Lack of sleep I'm sure is catching up with me. Struggled with muscle-ups. Did burpee pullups to my rings about 8" above. Seemed slow.

20:15

Warmup: that Spealler leg kick thing x100, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), shoulder press 8x45#, kettlebell press 5@35#
C/D: lacrosse ball stuff

11/03 WOD

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Simple... Ugly. Painful. Overhead stuff is my goat, so figured this would suck badly. And it did. I scaled to 115#. Basically broke it up into sets of 5 after the first 10. Slow. 9:40 I need to do this at a reasonable hour next time so I can drop the bar after each rep. The controlled descent to keep the noise down I'm sure wastes some energy. Yeah, that's it. :)

Warmup: 500 barefoot jump rope, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), 4x115# C&J
C/D: shoulder stuff, lacross ball stuff

11/02 WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Well got egged on by my friend to do this. Haven't done Cindy in awhile, so I thought why the heck not. My best was 19 rounds - didn't think I could get that. But I was close to on pace as I finished 10 rounds and had 9:34 left. But I still don't have the stamina and faded.

17 rounds + 5 pullups + 5 pushups

Pretty happy with that though.

Warmup: 100 jumping jacks, shoulder mobility stuff, CFWUx1
C/D: shoulder stuff, lacross ball stuff

11/01 WOD

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Oh this one looked so fun I couldn't wait to do it! Um, not really. Major suck factor, wasn't looking forward to it. But did it rx'd. Still don't have a ton of work capacity, so paced myself a bit on this.

9 rounds + 1 wall ball

Yes! I will take that extra 1 wall ball beotches!!! Dang did 11 full rounds in 7/09... Wish I didn't look that up... :(

Warmup: 500 jump rope, shoulder mobility stuff, CFWUx1 (mods - OHS @ 45#, pushups)
C/D: why do I even put this since I do virtually nothing for cool down?

10/30 WOD

Run 5K

Very little running + don't like running = not very good time.

I actually was getting pretty fast and ran a 21:27 in 12/09. Not too shabby for a non-runner. But with major time off over the summer and lots of lost fitness, the last 5K I did was almost 34 minutes (I was a bit under the weather). So wasn't sure what to expect after having that ear infection and sinus gunk. Tried to maintain an 8 minute pace but couldn't do it. Finished strong and sprinted the last 0.25 and hit 201 max heart rate. So not horrible but long way to go...

25:51

10/29 WOD

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Well supposed to be rest day but I've had enough freakin' rest over the past week and a half and I want to get this chit going again! It is pissing me off that I suffered that setback so back at it.

I was going to scale to 65 pound squat snatches, but it seemed pretty easy so I went full rx'd. Lost my form in rounds 2-3 and wasted a bunch of time with failed attempts. Also, chest was still sore from the previous day and all those pushups - made the ring dips fun. Oddly, the knees to elbows were the easiest part of the WOD for me. Goal was 5 rounds, did 4 rounds + 2 squat snatches. Almost made it. Hard effort.

Warmup: 100 barefoot jumping jacks, shoulder mobility stuff, CFWUx1 (mods OHS@45#, ring dips), squat snatch 5@65#, 3@95#
C/D: played video game on iPhone...

10/28 WOD

Ten for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Okay, a little sore after yesterday's WOD but continue to feel better. Still breathing isn't great but it has improved. I would say I paced myself on this one a little bit. But it was still hard work and I'm happy with the time.

C&J Weight = 155
Time 14:41

Warmup: 500 jump rope, shoulder mobility stuff, CFWUx1 (mod - ring dips), shoulder press 10@30#, C&J 1@155#
C/D: some more shoulder stuff

10/27 WOD

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Well it has been a crappy week and a half with being sick (on my birthday too). Still on antibiotics and have some congestion, but have improved a lot. Did CFWUx3 yesterday and was winded. This one was going to hurt. Scaled weights to 188 pounds for the deadlift and 98 pounds for the overhead squat. And yes it did hurt. Disappointed because I felt as though I was getting in pretty good shape. Definitely a big setback but not as bad as taking the summer off.

14:29

Warmup: 500 barefoot jump rope, shoulder mobility stuff, CFWUx1 (mods - OHS @45#, ring dips), deadlifts 8@135#, 4@188#
C/D: sucking wind

10/15 WOD

Snatch balance 1-1-1-1-1-1-1

Um, never have done this one before. Looked simple enough. Well, factor in working all day on a Habitat for Humanity project and then falling asleep just before starting this WOD, it was going to be tough to rally my body. Somehow got myself out there and did it.

110-120(F)-115-120-125-130-135

I tried three times to get 140 but no luck. Not sure I did these exactly right as I don't think I received the bar in a low enough squat position.

Warmup: 100 jumping jacks, shoulder mobility stuff, CFWUx1 (mods 45# OHS, ring dips)
C/D: ring pullups, can't remember how many - was doing them between snatch balance attempts too.

10/14 WOD

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Well considering I can't do a handstand, I figured I would work on one of my weaknesses (one of many) - handstand pushups. Left shoulder is cranky but managed to do 3x5. Certainly nothing impressive and something I need to really work on. Time to grease the groove...

Warmup: 100 jumping jacks, shoulder mobility stuff
C/D: skipped

10/13 WOD

400 meter Walking lunge

30 minute break

100 Burpees

Well, traveling without access to a good gym, so did this in my hotel room. More competition. Have done them both separately but never together so closely. The 400m walking lunges WOD I did on my 8th WOD after a long hiatus and it wiped me for four days. This time felt better and went faster - hopefully the recovery won't be as bad. 11:20 this time vs. 13:04 last time - big improvement!

100 burpees for time always sucks - but to do them after that lunge WOD with such a short break really sucked. Only other time I did 100 burpees was in Hartford and I did 7:36. But that was the only workout. So this time I knew it was going to be slower, not to mention I was close to my peak fitness then. Came in at 9:32 so I am happy with that. Crushed my friends times in both!!!

Warmup: 100 jumping jacks, 10 air squats
C/D: sprawled out on floor fell asleep

10/11 WOD

Front squat 1-1-1-1-1-1-1 reps

Again, has been some time since I did this. Looked up my old lifts and saw low 200's for this lift. So that gave me a decent starting point. My strength seems to be good so I was hopeful...

Turns out things went GREAT!!! Lifted some heavy chit for me:

178-200-220-244-254(f)-249-251.5

PR on the 3rd rep!!! Hell I think my back squat was only around 265. Very excited!!! Gotta come down now to get to sleep to catch that 6:15am flight tomorrow... :(

Warmup: 500 jump rope barefoot, shoulder mobility stuff, CFWUx1 (mods-OHS@45#, ring dips), front squats 20kg x 8, 60kg x 4
C/D: stretched out wrists which were really cranked on in the last three sets.

10/09 WOD

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Okay, continuing the two straight cycles with no rest. Traveling during the week so want to get as much in as possible. This one looked interesting. I didn't study the kettlebell snatch, so I really was doing kettlebell swings. Oops. I scaled to 1-pood (35#). The 100 pullups the night before wasn't a great idea. This one was rough on the grip. But I'm happy with my time:

5:46

Again, not legit snatches, but I got the weight overhead one handed. Not sure what the time penalty would've been. Anyhow, happy. Body is tired. One more WOD and then it is rest for a few days.

Warmup: 500 jump rope, shoulder mobility stuff including presses, CFWUx1 (mods - 45# OHS, ring dips, only 5 pullups). Kettlebell swings too.
C/D: shoulder stuff and some ab stuff.

10/08 WOD

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Looking forward to this after that nasty squat rope climb WOD. Have always enjoyed the bench press but have never done it like this. No spotter but setup some buckets to act as my spotter should I fail. Overall I was pretty happy with this:

177-187-192-197-202-207-212-214.5(1)-212-212(1)

Buckets came in handy on the last one - rolled it down my torso a bit and squeezed out... :)

Was feeling particularly strong so decided to chase this down with 10x10 pullups. I felt super light they were totally easy. Weird. Must have been all the rope climbing.

Warmup: 500 jump rope, shoulder mobility stuff, CFWUx1 (mods 45# OHS, pushups)
C/D: well the pullups I guess...

10/07 WOD

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Why did I not scale this one? Well, the squats were okay (not great), but the rope climbs did me in as expected. Someday I'll learn how to climb a rope. Problem is starting seated regardless is tough. I actually spent more time climbing the rope than I did squatting.

Totally wrecked afterwards. 44:54

Warmup: 100 jumping jacks, shoulder mobility stuff, shoulder presses, CFWUx1 (mod - ring dips)
C/D: fell asleep face first on the floor

10/06 WOD

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Okay, figured this one was going to hurt badly, especially considering my lack of running. Plus, the last time I ran a 5K, it was nearly 34 minutes - pathetic really. And to make this more interesting, my friend and I competed on this one. She is a runner so had a huge advantage over me (and didn't take 3 months off from working out). We talked about what kind of times we were hoping for. 25 minutes was the goal. I figured I would go 8 minutes for the first mile, 8 minutes for the rower, and 9 minutes for the second mile. Seemed plausible...

Well, I felt pretty darn good running (on the treadmill), and ran a 7:06 first mile! Much better than the 11 minute pace from just three weeks ago. Unfortunately I think that was too hot, as I was fried for the rower. Came in at 9:39. I was going to have to make up time on the second mile... Didn't happen and came in at 8:57. Mix in some transition time and my time was 26:10. Wonder if I had conserved a little more energy on that first mile if it would've helped my row. Hadn't rowed since before the summer, so maybe I was expecting too much. Oh well, happy about getting my fitness back. Definitely felt better than during that 5K.

My friend's results? She kicked my butt and came in at 25:09. Nicely done! Next time I will prevail... :)

Average HR - 176, max HR 193

Warmup: 100 jump rope, 250m row, 0.25 mile run on treadmill
C/D: a little foam roller action

10/05 WOD

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.

Okay took an unplanned rest day but needed it - not enough sleep and feeling tired. This one looked interesting, guess I did a little preparation with the heavy/metcon couplet I did a few days ago.

Snatch for me isn't a great lift. But oddly, I was able to better my PR by 8 lbs. despite not doing this lift for quite some time. 125 lbs./56.5kg. I tried 135 and then 130 but no luck. I think had I done the 135 on the 125 lift I woulda got it - that one seemed like the perfect lift and went up nicely.

Clean and jerk - overhead stuff continues to be my nemesis. Didn't help that my left shoulder is tender due to the previous WOD's muscle-ups. Didn't think I was going to do very well but matched my PR @ 176 lbs./79kg. Blasted my chin but was able to still hit the lift successfully. So overall pretty pleased. My strength seems where it was before this summer, just need to get the metcon back.

Speaking of metcons, did the 10 minute jobber and sucked wind. Double unders got really slow at the end - was fried. Did 3 full rounds + 6 squat cleans + 11 pull-ups. Total score for the metcon - 143

Overall total score = 278.5

Warmup: 250 jumping jacks, shoulder mobility stuff, CFWUx1 (mods 45# OHS, ring dips); bunch of snatch work; some clean and jerk work.
C/D: more laying down... I gotta work on my cool down...

10/3 WOD

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

I scaled to 3 rounds. Jumping that high for the burpees keeps things legit - that really changes the pain level of the burpee.

13:41 (3:55 - 4:22 - 4:24)

Warmup: 500 jump rope, shoulder mobility stuff, CFWUx1 (mods - 45# OHS, ring dips)
C/D: shoulder mobility stuff, ice of left shoulder - little tender from MU's

10/02 WOD

5x3 Deadlifts

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Not sure why I was talked into doing heavy deadlifts before the Jack WOD but I did. Okay so a little competition perhaps... :). Anyhow I haven't done any heavy deads for awhile so was excited and a bit nervous too. I used to have a pretty good 1RM for my BW (374# @ 158 BW). I did some warmups and felt pretty good. So I started at 275. Increased weight 10 pounds each time. Things felt good. Last set at 315 felt very good, I think I could have definitely gone heavier. But considering that I haven't lifted heavy, I'm totally happy!

Jack WOD was scaled to 80# push presses, 35# kettlebell swings, and 20" box jumps. Did 11 rounds + 5 push presses. Gassed afterwards but pleased with the volume. Continuing to make progress... :)

Warmup: 500 jump rope, shoulder mobility stuff, CFWU x1 (mods - 45# OHS, ring dips), 135# x8 deadlifts, 225# x4 deadlifts
C/D: foam roller action

09/29 WOD

10-20-30
Toes to Bar
Kettlebell Swings @ 1.5pood (53#)

Well, today was supposed to be a rest day - however, my friend, apparently not thrilled by the fact that I crushed her on yesterday's WOD, threw down a challenge. I am not one to back down from a challenge. It was game on despite this WOD being horrible following a tough cycle that included palm ripping pullups and then high volume deadlifts.

I was trying to figure out in my head how long this would take. I thought 6 minutes was plausible but not likely (1 minute for each set of 10 T2B's and KB's). The time was set - 7:14 was her time (she did scale the KB swings to 25 vs. 35 for women). I did full RX'd so I will take that thank you very much.

My grip and forearms failed me on this WOD - too many re-grips needed to get the T2B's done. KB swings were done pretty easily in sets of 10 with very brief breaks in between. I think with full grip capability I could hit the 6 minute mark. But this time no way... 8:17

I say it is a draw on this one since I was fully RX'd and she wasn't... :)

09/28 WOD

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Okay thought I might do okay with this one but not sure anymore. A friend did this WOD and gave me a time to shoot for. I figured I should easily beat her time (but then again, that uncertainty kept creeping in). I wore gloves to protect my ripped palm. Had a good warmup and went at it. Felt pretty good, paced myself a bit, and never got super deep in the pain cave until the last round. Pleased with my time and happy to have finished it!!! Oh and I crushed my friend's time... :)

15:55

Warmup: 500 jump rope, shoulder mobility stuff, CFWUx1 (mods ring dips, 5 pull ups), 135# dead lifts x4
C/D: mop up sweat on gym floor

09/27 WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Okay, was seeking redemption on this after my last two metcon WODs sucked donkey. I set a goal of 15 rounds. Wasn't sure if I could make it, but seemed possible. Had a good warmup and felt good.

Disaster struck on round 12 - I ripped my palm and scrambled to find a glove to cover it to finish the round. By the time that happened it was time to move to round 13. Crap, no rest for the weary. The glove helped but was also slippery, so that made things challenging. But I got it done. Round 14 just finished again with no time to spare so did my best to get round 15 done. Couldn't quite make it dayamn!!! 14 rounds + 12 reps

I'm certain I woulda made it to 15 had I not had the rip. Oh well, it happens. Should make future WODs fun... But at least this was better than the previous WODs... Thank goodness.

Warmup: 500 jump rope, shoulder mobility stuff, CFWUx1 (mods OHS @45#, ring dips, no pullups)
C/D: clean up rip, some shoulder mobility stuff

09/26 WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

I was defeated by submission 10 wall balls into the 3rd round. What the eff is going on? That is now two WODs in a row I have not been able to finish. Had horrible pain in both sides and breathing was extremely painful. I certainly wasn't on a record pace or anything either. First round score was 103. But then faded big time in round two at 73. PR is a lowly 255 and I couldn't even get there. Metcon WODs are crushing me right now. Can I have a do-over for this summer? :(

Warmup: 500 jump rope, shoulder mobility stuff, CFWUx1 (mods-ring dips)
C/D: more laying on the ground trying to breath without pain

09/24 WOD

Shoulder Press 3-3-3-3-3-3-3

Well, I totally spaced on this and thought this was a 5x3 setup so that's all I did. Shoulder press is pretty weak - probably my weakest lift (among many).

115-117.5-120-122.5(2)-122.5(1)

Wow, only 95 lbs. to go to catch Jason Khalipa. :)

Warmup: 500 jump rope, shoulder mobility stuff, CFWUx1 (mods ring dips), 45lbs.x8 shoulder press, 65x4 shoulder press
C/D: shoulder mobility stuff, 10 pull-ups (not sure why). After seeing it was 7x3 I tried another set after cooling down - not smart.

09/23 WOD

The Dirty Dozen

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells*
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

I'm fast forwarding to get closer to the regular main page schedule. Thought this WOD looked great and figured would start here. I had been on a business trip and didn't get much rest due to sleeping on funky beds in hotels so have been tired. But went for it and set a goal of about 25 minutes.

Turns out the Dirty Dozen for me became the Terrible Ten. I was gassed and tried the wall ball and got it to the 9' mark and said no effing way could I do 30 of these. So I shut it down. I really don't like not finishing but that was it for me. So yes, still have a way to go.

21:56

* subbed 75# barbell

Warm-up: 500 jump rope, shoulder mobility stuff, CFWUx1, and some hang cleans, wall ball, kb swings
C/D: lay on the floor in misery wondering why I subjected myself to that

09/19 WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Okay back on 04/08/10 I managed to do Fran in sub-5 minutes - 4:53 to be exact. An exciting day as I think that is a pretty significant milestone. However, knowing how far I've gone since then, I knew getting close to that PR wasn't going to happen. My goal was somewhere in the 6 minute range - even that might have been a longshot - I wasn't sure.

I warmed up with some thrusters and realized that 95# felt pretty darn heavy overhead. This wasn't going to be good. It has been awhile...

But to my surprise I hit my goal - 6:11. I'm not that far away from getting back into the 5 minute range. So that is exciting.

I'm going to take the next few days off from the WODs and then re-start back on the regular schedule instead of being so far behind. Conveniently I miss some really heavy thruster WODs... :)

Warmup: 500 jump rope, shoulder mobility stuff, CFWUx1 (mods 5 pullups)
C/D: more wind suckage

09/17 WOD

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Well, stomach not totally 100% but close. Scaled the front squat to 95 pounds, probably could've gone up to 115 it still hurt nonetheless. Did everything else RX'd.

22:56

3:24 - 4:34 - 5:23 - 5:19 - 4:26

Warm-up: limited 250m row, 8 front squats @45 pounds
C/D: laying on the floor sucking wind

09/16 WOD

Overhead Squat 3-3-3-3-3 reps

Stomach still a bit dicey but felt the need to get out there. It wasn't a high potential puke metcon WOD so I felt pretty safe about it. I haven't done heavy OHS in quite some time. Never could do super heavy anyhow. Watched the WOD demo video and was off. Unbelievable how easy they make it look. The key was holding your breath - I didn't on two and three and failed. Did a bonus round to make up for those.

49kg - 59kg(F) - 59kg(F) - 59kg - 63.5kg - 68kg

So not bad, almost bodyweight. Felt pretty good to tax that core.

Warm-up: 500 jump rope, shoulder mobility stuff, CFWUx2 (mods ring dips), 8x20kg OHS, 4x40kg OHS
C/D: massage of back with taped lacrosse balls (mobility wod). I think something flew into my eyes...

09/15 WOD

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

Scaled to 35 strict pull-ups and 70 push-ups, same style.

Well I haven't run in months. This was going to be sucky. My 5K PR is 21 and change. Was hoping to stay under 30 this time. Did it on the dreadmill because I didn't want anyone to see my pathetic running... Turned out worse than I thought - 33:54 for the 5K. Knee was bothering me and I couldn't push it. Turns out I got some weird bug because in the morning I felt like death warmed over. So at least maybe I have that to fall back on some. The pullups and pushups were okay.

44:14

In honor of:

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

09/13 WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Okay I have done this before as RX'd (most recently on 11/28/09), but considering I haven't deadlifted in months it didn't make much sense to try this at full RX. Especially because at full RX I remember this WOD about doing me in. For several days.

So I decided to scale to 80%. My weights were:

DL: 190#
BP: 130#
SC: 95#

The deadlifts were okay, but my low back is toast now. The bench press was easy, the only real break during the WOD. Squat cleans seem to hurt regardless of the weight due to the dynamic lift. Overall I'm pleased with how it went and how I felt. About 23K pounds moved vs. 29K when I did it previously. Almost 11 minutes faster, but that is a lot of extra weight. Still was sucking major wind at the end for awhile. Body should feel it pretty good over the next couple of days. Feels good to deadlift again!

26:33

09/12 WOD

Split Jerk 1-1-1-1-1-1-1 reps

Feeling a bit sore in the low back from the previous WODs and hauling toilets up and downstairs. But at least I do have a reference point for the last time I did this on 12/07/09:

122 - 142 - 152 - 162 - 172 - 182(F) - 176

So actually I am pretty happy with today's results:

143.5 - 153.5 - 163.5 - 168.5 - 171 - 173.5 - 176(F)

I'm still amazed to watch those folks get 300+ overhead. For me, overhead stuff is the worst. If I can hit 200 someday I'd be happy.

09/11 WOD

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I scaled to 65 pounds.

Okay here is what I did previously on 9/27/09:

Scaled to 65# like last time. Did 11 full rounds + 5 thrusters + 7 hang powercleans last time this workout showed up (8/25). This time felt pretty good and pushed hard. Did 12 full rounds + 5 thrusters + 7 hang powercleans + 3 Sumo deadlift high-pulls. Good improvement in volume.

So a year later I'm a little behind where I was as I did 11 full rounds + 5 thrusters. Amazing what a few months off can do. But I'll get it back!

Warm-up: 500 jump rope, shoulder mobility stuff, CFWUx1 (mod: ring dips)
C/D: none, hopped in shower went to dinner

09/09 WOD

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Scaled weight to 26.5 pounds.

17:09

Sots presses suck. Talk about lack of shoulder mobility. Sciatic pain reared it's head on this one a bit during the turkish get-ups too.

Warm-up: 500 jump rope, shoulder mobility stuff (which I clearly need to do more of), CFWUx1 (mod - ring dips)
C/D: piriformis stretch, planks (front and sides), lacross ball on sciatic area kill me now

09/08 WOD

Back Squat 3-3-3-3-3 reps

First heavy WOD since I've returned. A little scared to see how far gone I was. Looked up my previous performance on 12/15/09:

156 - 176 - 196 - 216 - 231 - 241

Well, I figured no way I was getting to that final number, but at least I had an idea of where to go. Been battling some sciatica issues which made it really tough to drive out of the hole. Moderately pleased with the results (probably could've gone a little heavier without the sciatica pain):

164 - 184 - 204 - 214 - 219

So nothing spectacular but felt good to do a non-metcon based WOD.

Warm-up: 500 jump rope, shoulder mobility stuff, CFWUx1 (mods 45# OHS, ring dips); 8 squats @ 45#, 4 @ 134#
C/D: bunch of leg/hip related mobility stuff, piriformis stretching, lacrosse ball to sciatica pain area

09/07 WOD

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Scaled to 65 pounds.

Was challenged by a friend on this one. She scaled to 45 pounds from the women's weight of 55 pounds. So I scaled down the same 10 pounds (I was going to do the pack scaling at 55 pounds). I actually felt pretty good on this one but in the end I was hurtin' big time as usual.

9:46

So crushed her time and have bragging rights for this WOD. Of course, it is still slow in comparison to others I follow but progress continues to be made. Could've done this one fully RX'd but that definitely would've slowed my time.

Warm-up: 500 jump rope, shoulder mobility stuff, CFWUx2 (mod-ring dips)
C/D: lay on floor trying to breathe...

09/06 WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

My scaling:

Pack:
For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

I decided to use the squat rack set to the highest spot for the HSPU's. Feet just over the bar. Some pull action on the later rounds for sure. Lot of volume still building up the fitness.

13:30

Warm-up: 500 jump rope, shoulder mobility stuff, modified CFWUx1 (sampson stretch, OHS 10@45#, 20 GHD situps, 20 GHD extensions, 10 ring dips, 5 pull-ups)

C/D: bunch of the mobility WODs.

09/03 WOD

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Yay. Legs still not super happy with me, but almost back. Needless to say the overuse of them in the 400m lunge lap and subsequent time off didn't help with my fitness. Oh well, thought I did okay on this one.

21-21-20-20-19-18-16-16
15 muscle-ups

16x15 = 240

I did full extension at the top of each squat, touched down to a med ball.

Warm-up: 500 jump ropes, shoulder mobility, CFWUx1

09/02 WOD

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

My scaling:

Pack
Tie a five-pound plate to hang an honest 12” above your tiptoe reach and complete 5 rounds for time of:
30 Jump and touch
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups

Okay, next time I take 3 months off from working out, I cannot do that 400m lunge workout within the first two weeks of my return. That thing wrecked my legs for 4 days and during this workout they were still hurting. Pace was slow. And now I'm even further behind. I should just skip some workouts and just catch up and get back on the schedule. We'll see... Which ones look particularly awful? :)

25:53

3:04 - 5:47 - 5:59 - 5:50 - 5:13

Anchored abmat situps.

W/U - 500 jump rope, shoulder mobility stuff, CFWU x2

08/28 WOD

400 meter Walking lunge

Well considering I haven't done any significant leg work or running in awhile, this was going to be interesting. I ran a lap around the track to warmup and noticed my legs felt itchy - uh oh, it has been awhile. Anyhow, my goal was sub-15 minutes. I went 80 straight lunges then stopped to take a quick break. I had covered about 100m and thought there is no way in hell I'm going to make it. Legs were on fire. So from there I broke it up into sets of 10. Mini-breaks every 10 lunges. Definitely still tough, but that's what I needed to do. A couple of times I almost couldn't get up. And then with the finish line in sight about 5 lunges away, I still had to break - couldn't get 15 in a row.

13:04, 345 steps

Happy with that time - will be feeling this one for a few days...

08/26 WOD

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

My scaled version:

Pack
25-20-15-10 rep rounds of:
Burpees
Box jumps, 20 inch box
Toes to bar

Toes to bar suck big time! Worst part of this workout. You know they suck when you'd rather do burpees and box jumps. Burpees and box jumps all unbroken btw. Can't say that for the toes to bar. Felt pretty good on this, slowly moving forward.

17:09

C/D - mobility WOD
Warmup: 500 su's (jump rope), shoulder mobility stuff, CFWU x1

08/25 WOD

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

My scaled version:

Pack
Three rounds for time of:
15 ft Rope Climb, 3 ascents
15 Ring dips
35 Squat

Someday I will take the time to learn how to use my feet in climbing a rope. Sure would make life easier. In the meantime I'll kill my grip by climbing without feet. I don't have a 15' rope, so I start seated and climb to a 10' target. I think it is easily equivalent (and quite possibly tougher).

I did the first round reasonably fast (2:10), but then the rest was downhill from there (appears to be a common theme in my comeback). Oh well, my fitness didn't get where it is overnight, so it isn't going to get back overnight.

19:25

Warm-up: 500 su's (jump rope), shoulder mobility stuff, CFWU x1

08/23 WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

So what the hell happens to my handstand pushups when I do CrossFit? They always seem to go in the crapper. I thought I might do decent at this one, fully RX'd. Well, I was thinking maybe 8-10 rounds. I was doing handstand pushups during my hiatus some, was able to knock out around 10 in a row. But now that I'm back to CF they are back in the crapper.

3 full rounds + 2 MU's + 2 HSPU's. Suckage.

I needed to get 4 full rounds so finished it out in 23:06. You know something is wrong when the muscle-ups are the easiest...

Oh well, not the volume that probably should've been done, but fully RX'd... :)

Warm-up: 500 SU's, shoulder mobility stuff, CFWU x1

08/22 WOD

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Knew this was going to hurt - just how much though? Scaled to:

Pack
Three rounds for time of:
30 Wallball shots, 12-15 pound ball (10.5 foot target)
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

12# wall ball, 10' target

Fok this sucked bad. I have lost a ton of fitness. Another 30 minute recovery on the floor afterwards... :(

26:34

Warmup - 500 su's, shoulder mobility stuff, CFWU x2

08/21 WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Okay, back after a business trip and being pretty sore after the two previous WODs (after an extended break from CF and exercise in general). My best for this was 90# at a BW of 158. Figured no way I get there so I started somewhat light. Actually got close on the last rep, but couldn't do it. But I'm down about 5# in weight so does that offset the lighter weight I lifted? :)

53-70-75-80-82.5-85-90(F)

Purdy happy with that!

Warmup - 500 SU's, 10 DU's, CFWUx1

08/15 WOD

"Annie”
50-40-30-20 and 10 rep rounds of:
Double -unders
Sit -ups

Okay, have done this before as RX'd but am trying to be reasonably smart in my return. So scaled to:

35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Anchored feet for the sit-ups. Seemed to have forgotten how to do double unders the first round but got it figured out for the rest. Didn't make any unbroken but got close.

6:44

Did the fully RX'd version in 12:05. 45 more reps of each probably wouldn't have gotten there. But felt pretty decent despite being pretty darn sore from yesterday. One more WOD and a couple of days travel/rest and all will be good again in the world... :)

08/14 WOD

Well, it has been an interesting last 3-4 months. Training went out the window as did a lot of things. But I'm hopefully back now as I missed CF. I even dabbled in Muay Thai for a month, and while that was fun and different, I didn't get the same thing that CF provided me.

So instead of easing back into things, decided to go right back to it (yeah, I know, VERY smart). But I at least scaled it:

500 SU's jump rope
Shoulder mobility stuff
CFWU x2

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

I did:

Pack
Seven rounds for time of:
65 pound Thruster, 10 reps
10 Ring push-ups

16:47

First round was great, 0:48. But after that it was all downhill. Ooh boy, I have lost a lot of fitness. That hurt. Did do the thrusters unbroken through 4 rounds (and push-ups through 3 rounds). I was on the floor for a good 1/2 hour trying to recover. The next couple of days should be fun... Feels good to be back! :)

04/22-04/28 WODs

Well, been super consumed with work and other stuff, so workouts have not been super consistent. Not good preparation for my "short" adventure race in two weeks... :(

I did mix in a few metconny types of WODs in addition to some sport specific stuff:

4/22 - 9.5/10 bike DVD tempo/TT effort
4/24 - 5+ miles on the kayak
4/25 - repeat of an old WOD from the main page, 4x (400m run + 50 squats). I did pretty well on this compared to the last I did this (5/20 - 14:36). This time 12:13 (6:18 on the running - 6 seconds slower and 5:55 on the squats).
4/27 - in Hartford on business, did the 50-40-30-20-10 double under and situps WOD. Anchored situps. 10:45
4/28 - did 100 burpees for time, 7:38

TWay has been doing a super job, staying consistent and getting into the gym and putting in some good effort. And the food is improving too! Already seeing some significant gains (or losses). I've lost track of all the workouts but will try to get those up and running again in May. Unelastigirl has moved out of the area so she likely won't be training with us anymore but she has learned a lot and hopefully will continue with her efforts.

Dr. Reid and CBK are still at it although they took a week off from CF due to Dr. Reid's travel and my travel. They did 50 burpees for time last night and put in some good effort - 4:51 for CBK and 5:25 for Dr. Reid. I did tell them though that technically none of the burpees would've counted since they didn't do chest to ground. But they still worked hard. Knee pushup scaling.

04/21 WOD

Okay, so legs were really starting to feel sore from yesterday's WOD. Got my new shoes for the adventure race so figured I would slog out some time on the treadmill. Just did a mile at a moderate pace. Shoes feel good, don't really need much break in. Hung from the pullup bar but that was about all I could do. Tweaked them a little bit changing weights on the bar. Getting closer...

Dr. Reid and CBK were in and we were doing a heavy night tonight. CrossFit Total. Dr. Reid had done this before (3/11) so it was going to be good to see her improvement. First one for CBK so we set a good baseline for her too.

Dr. Reid's 3/11 effort:
BS - 55, 65, 85(F)
SP - 55-60(F)-60
DL - 113-135-145
CFT = 270

This time:
BS - 65-80(PR)-90(F)
SP - 55-65-67.5(PR)
DL - 147(PR)-157(PR)-162(PR)
CFT = 309.5

Awesome improvement of nearly 40 lbs and a BW deadlift!!! Great work!

CBK's:

BS - 65-80-90
SP - 40-45-52.5(F)
DL - 110-120-132
CFT = 267

First time at it and did a BW deadlift! Nice!

A good night for these two. Looked strong!

04/20 WOD

Still nursing the arm injuries - but getting better. Can't hang from a pullup bar but ROM is much better.

I did feel up to doing a WOD (with no arm use). Did:

100' walking lunges
50 squats
25 back extensions

Didn't really warm up and just went for it. Didn't kill it, but got through it. 10:10

T-Way and Unelastigirl were at it tonight and did their longest WOD to date:

10!
Walking lunges
Pushups
Situps

This was a tough effort and they worked hard. That is pretty good volume for their level so nice work!

T-Way 16:13
Unelastigirl 13:03

04/19 WOD

Fell asleep in the massage chair, arms almost back to normal. Should have full range in the next couple of days. Was going to run but was exhausted. I'm really bummed that this "injury" has set me back (or who knows, maybe rest was necessary).

Dr. Reid and CBK's schedule got a little whacked out, so they were in tonight. Definitely still feeling the after-effects of yesterday. They did:

3 Rounds for time
Walking lunge 50'
20 squats
10 back extensions

Dr. Reid used the GHD for the extensions. 6:35
CBK used the swiss ball while I held her ankles. 6:31

Great effort tonight.

T-Way did the deadlift x 5, pushups x 10, and box jumps x 9. Her scaling - 45# DL's, knee pushups, 12" step up. She was tired but pushed through it with four rounds in 9:45. Good job!

04/18 WOD

Well, my arms are still jacked up so no lifting for me - have taken a few days off hoping they would get better. Still need more time. The marathon bathroom remodel days probably didn't qualify as rest. Oh well. Rode my bike to my DVD again, this time at the 9.5/10 rated workout. Had to scale it down a gear or two from what they recommended, but intensity still high - have some room to go still.

Dr. Reid and CBK were back in - HEG suffered an injury so is out for awhile. Get well soon! Good WOD tonight:

12 minutes AMRAP
5 deadlifts
10 pushups
9 box jumps

Dr. Reid used 75# for the deads, knee pushups, and 12" jumps. Eight rounds + DL's + 2 pushups.
CBK used 60# for the deads, knee pushups, and 16" step ups. Eight rounds + DL's

Close battle, with Dr. Reid edging out CBK by 2 extra pushups (of course her scaling was a bit tougher, but she has been doing this longer too). Next stop for Dr. Reid - 16" box jumps! Woohoo! Another strong effort by both, well done!

T-Way continued with the program, but a weekend of some indulgence may have caught up with her. Had her pull a 1,250m row. She was not happy so after the CFWU she hopped on the rower and her time was 7:54. It appeared to be full effort, so that is all I ask. Good job!

My daughter did the same WOD as Dr. Reid and CBK. Her scaling was 35# deadlifts, knee pushups (first 2 rounds full pushups), and 12" jumps. She did 5 rounds in 6 minutes. Not bad for 9 years old and just over 50# bw... :)

04/15 WOD

Taking a rest day for me, the arms are still screaming at me from Erin. Dayamn, straightening them out requires some effort. I think my hang power cleans must have been more like jumping bicep curls or something. Wow.

CBK and HEG were in tonight and I gave them the option of two workouts. The choices:

#1 - 10 mins AMRAP, 15 burpees, 10 squats
#2 - 3 rounds, 10 deadlifts (weight TBD) and 25 tuck jumps

They thought #1 was going to be easier so they chose that (well, CBK did - HEG wanted to modify and sorta combine the two somehow. Uh, sorry, no.)

Burpees suck. And they got a chance to find that out. They did burpees to knee pushups. HEG had some counting issues and then mixed up the different numbers. So not sure her count, so we'll give a guesstimate. I'm going to call it 4 full rounds + 12 burpees. CBK was pushing uber-hard and was sweating like a dawg. Almost did the faceplant pushup (those who know, know). 5 full rounds + 12 burpees.

Another excellent job!

T-Way and Unelastigirl were in as well and after whining about not being able to figure out the clean move, were given Fight Gone Bad. Just two rounds however as they did a fair amount of pre-work.

Wall ball with a basketball to 9' (will be getting a 6# ball), SDHP w/18# KB, box jump @ 12" step ups, push press 20#.

T-Way - 70+120m row, 75+100m row
Unelastigirl - 86+150m row, 87+185m row

They worked hard and did a great job! Excellent effort.

04/14 WOD

Hit up the same technique Spinerval bike workout. Felt better than the first time. Looking forward to some bigger gains on the bike.

04/13 WOD

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Was in Denver on bidness, but managed to get this WOD in. I tell you, it was really weird though - I got a free pass to go into a globo gym and I was a bit lost. My warmup took me all over the gym, with the strangest looks coming from doing overhead squats with the 45# bar for warmups. I haven't been in a gym to workout in long, long time.

At first I was going to scale at 30#, but it felt pretty easy. So instead did full RX'd. I have to say that my split cleans were really more like hang power cleans. I didn't realize it until afterwards that it called for split cleans. Might have been better actually to get under these things instead of muscling them up. The pullups were rough due to a super skinny pullup bar. Killed my hands - a little blood and definitely some blister action. Oh and this little thing called altitude. Holy smokes, working out at 5,280' is a little different that the 600' or whatever my garage is. Got through it but grip and arms were torched. 19:33.

Had the three amigos do their own different workouts, body weight stuff - scaled version of Angie.

T-Way and Unelastigirl did 3 rounds of 180m run, 15 pushups, and 15 squats.

More good stuff!

04/11 WOD

Decided I needed to get on the bike - did my Spinerval DVD workout, the one rated at 7.5/10 on the effort scale. A lot of technique and high cadence work. Soon I'll be on the ones rated 9.5 and 9.9. Gotta ramp things up!

Okay, so the three amigos (Dr. Reid, CBK, and HEG) were in and we did a lovely WOD:

12 mins, AMRAP
10 back extensions/supermans
10 knee raises
10 OHS

Dr. Reid was on the GHD and did hanging knee raises. 15# OHS. 7 full rounds + 10 back extensions + 6 OHS
CBK did supermans and knee raises while sitting on a box. 7.5# OHS. 8 full rounds + 10 supermans + 10 knee raises.
HEG (High Energy Girl) did supermans and hanging knee raises. 7.5# OHS. 8 full rounds + 10 supermans + 10 OHS

Excellent work!

T-Way and my daughter were in the house too. Their WOD:

3 rounds
300m row
5 knee to elbows
10 push press

T-Way did knee raises while laying on the floor and did 7.5# PVC push press. 10:40
My daughter did 2 rounds, 200m row (she is not even 4' tall, so rowing is tough), hanging KTE's, and PP 15#. 6:32

Awesome job!!!

04/10 WOD

Skill day, learned how to kayak! Was out with a friend who I last recall from elementary school - over 30 years ago! She is a stud on a kayak (and a stud athlete overall) and showed me the ropes.

Big core workout and my hip flexors were screaming at me. Turns out I wasn't really positioned properly in the kayak. I figured I was just not in kayak shape and that was how it was going to be until I spent more time in the boat. But once I got situated I was much better. Not fast by any means, but more comfortable.

I think we ended up doing 5 miles - I felt like I was going to fall in a few times, but saved it each time. Wore a small patch of skin off my thumb (just like a CF WOD!)

Had tons o' fun and was great catching up with an old friend. Thanks JZ!!

04/08 WOD

Another busy day in the gym. Great to see the enthusiasm!

"Fran"

Three rounds, 21-15-9 reps, for time of:
95 pound Thruster
Pull-ups

Well, decided I wanted a sub-5 minute Fran. Last time I did it was in November 2009 and that was 5:43 (a huge improvement over my 8:08 in July and 9:29 in March - that was my first ever Fran). So it has been just over a year and I made sub-5. 4:53 to be exact! Totally psyched (but still hacking from the effort). So in just over a year a 4:36 improvement. Not too shabby. Dayamn that hurt. Did the 21 round all the way through but then slowed and couldn't get the 15 and 9 round without quick breaks. Still, totally happy with that time. Can't believe the beasts who do it sub-2 minutes. Insane.

Dr. Reid and CBK were in again. Admittedly, had CBK do too much her first workout. But she has a strong cardio base from being a runner. This time I scaled it back for her:

20% Angie
20 beginner pullups
20 pushups (knee)
20 situps (anchored)
20 squats

She did great and slammed it out in 3:43. After that we did some skills stuff - cleans, deadlifts, and thrusters. Nice work!

I'm starting to ramp up Dr. Reid's volume. Her WOD:

5 rounds for time
200m row
10 thrusters @ 30#

This was definitely a higher volume workout for her and pushed her to the "I tasted a little bile" point. Thrusters looked strong with the squat portion looking good. Making some solid progress. 11:52

The old newbs were back too. Pseudo-Paleo is going pretty good - they should see some pretty serious results in 30 days. We caught Unelastigirl up a bit since she missed yesterday and had her pull 600m and do 30 thrusters w/7.5# PVC. Then they both did the main WOD:

3 rounds for time:
Run 200m
Lunge 30' (need to work on ROM)
10 beginner pullups

Unelastigirl - 7:10
T-Way - 8:18

Solid efforts. They couldn't believe how sweaty they were after such a short workout. Good stuff!

04/07 WOD

For time:
Row 500 meters
150 Double-unders
50 Burpees

This WOD looked more appealing than my other alternative. My week is all jacked up so I'll get back on the CFE probably next week (although I will be traveling some). Arms felt heavy after 50 double unders and had to break it up into much smaller increments than I had planned. Burpees were better actually.

12:58

T-Way continued with day #3 of the on-ramp. Substituted squats for thrusters, as she has some knee issues and needs the assistance of the squat rack to help relieve some of the stress on her knees. We'll get it better soon.

3 Rounds
200m row
10 thrusters

I goofed and had her do 12 squats. But that's okay, it's good for her... :)

7:33

And my daughter decided she wanted to do a workout. So I had her do a scaled version of Fran:

15-12-9
Pull-ups
Thrusters (7.5# PVC)

She did great, did all the pullups without any assistance. I think she could've gone heavier on the thrusters (like my 15# bar), but didn't want to push her too hard. Great time of 6:25. She's almost 10 years old and weighs a little over 50 lbs. Awesome to see her athleticism.

04/06 WOD

Crazy azz day in the gym today.

Back Squat: 7, 5, 5 Rest 180sec between sets
Power Clean: 5, 5, 3, 3, Rest 180sec between sets
Press: 3, 3, 1, 1, 1, Rest 180sec between sets
Rest 5-10 min.
4 x 20:10 Row for Calories

So I rowed 500m and did CFWUx2 and some shoulder mobility stuff. Had to guesstimate on the weights for this, although I know my shoulder press (and it is weak).

BS: 185-205-210 (probably could've gone a little more weight on the 5 reps - excellent depth, definitely ATG)
PC: 115-120-143-158 (did squat cleans first two sets before I realized I was supposed to do power cleans. Should've gone heavier. Probably could've hit 165 maybe for the last round)
Press: 105-110-125(f)-120(f)-120! (left shoulder still isn't 100% I may have to go get it looked at)

I skipped the rowing since I hit it hard with the 500m to warm up and it was super late. Legs are sore. Good effort tonight.

*************************

Had another recruit in, CBK joined the fray and plans on joining the T-Th-Su rotation with Dr. Reid (after seeing Dr. Reid's guns). She brought along another friend who was in town and made her do the workout too (after not working in out for over a year - nice friend, huh?). Anyhow, I was caught off guard a bit so did the old standby of Fight Gone Bad. Used a 10# ball @ 8' for the wall balls, a 12" box for the jumps (16" for stepping up), 26# KB for the SDHP's, and a 35# push press. Dr. Reid did it as I scaled here. CBK and her friend scaled to 7.5# PVC for the PP and 16" step up. Great effort. CBK's friend stopped after 1 round, but that is totally okay given her hiatus from working out. Something tells me in no time she could get in great shape - great squats and incredible shoulder mobility.

Scores:

Dr. Reid: 91-67-66 = 224
CBK: 83-85-82 = 250

So great effort by everyone! Dr. Reid last did this on 3/7/10:

12# wall ball, 8' target
20# SDHP
12" Box jump
20# push press

213 score. So nice improvement!

*************************

The old newbs were in as well. Day #2 of the on-ramp program.

10! Deadlifts and standing push press. Unelastigirl did 35# deadlifts from the ground while T-Way did 30# deads with bar resting on buckets. Both did 7.5# PVC push presses.

Unelastigirl - 8:13
T-way - 9:40

Good job! Best quote of the night - "Don't ever let yourself get out of shape!"

04/05 WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Okay, so a friend of mine did this and got pretty darn close to my PR (he did 344). So after he soundly thrashed me at the bike race on Saturday, I had to redeem myself. I did some calculations and devised a way to reach 400, which would be a PR for me by 48. Big jump. Here was the plan:

64 pullups, 100 pushups, 100 situps, 136 squats

Well, hadn't planned on not making the pushups and situps. The pullups were too easy - I should've built in more padding there just in case. I did 8 pullups per round with 10 on the last. Probably should've done 10 per round. Would've brought my score up 14 pullups! Dayamn.

Anyhow, didn't reach the goal, but hit a new PR at 375 (+23).

04/05/10
66 pull-ups (+10)
87 push-ups (+4)
86 sit-ups (+2)
136 squats (+7)
375 total

10/20/09
56 pull-ups
83 push-ups
84 sit-ups
129 squats
352 total

The old newbs are back in the gym too after a LONG hiatus. Basically starting off from scratch if not farther. Doing the CF on-ramp program.

200m run
15-12-9
Squat-pushup-body row
200m run

Have learned a lot since they were first in so was able to get them to do much better squats with the assistance of the squat rack and holding the uprights. Will be doing it this way for a bit to get that form down. Good start though! Pushups were mixed knees on the ground and knees to a bench. Limited ROM. Body rows were on the squat rack and really were more beginner pull-ups. The run is actually right at about 180m. Glad to see them back and they seemed motivated. Pushing hard for them to go Paleo too. I think they'll see big results fast if they do... :)

Unelastigirl - 7:55
T-Way - 10:46

04/01 WOD

Strength and Conditioning Recovery...

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Well, big bike race coming up on Saturday, so didn't go crazy in anticipation of that race. It is an 8 hour race and I'll be racing 1/2 of it - more than I've ridden in a couple of years. So this will be a good test of CFE.

Warmup - 500 SU's barefoot and some shoulder mobility stuff. Unless otherwise noted, all 3x15. Swung a very easy 36# KB (after Helen that was cake), did shoulder press instead of bench press since I am totally weak at that (44-64-64), 3x10 pullups, and pushups.

Dr. Reid was in and a recruit was here to watch the action. Hopefully she'll be joining in on the fun soon! Today I introduced her to the Tabata protocol. 1/2 the main page WOD of pullups, pushups, situps, squats.

She did beginner pullups, pushups to a bench (no knees!) but everything else was standard. Best squats I've seen out of her to date!

Pullups - 41
Pushups - 26
Situps - 35
Squats - 40

Next steps more ROM on pullups and pushups. But making great progress!

03/30 WODs

Back Squat 5x1 @ 95%-100% New PR or Fail, Rest (240sec) between sets.
Rest 5-7min
L-sits on Rings, accumulate 2min total time in L-sit postion. Use Dip bars if Rings are not availble.
Rest 2min
5x1min Hand Stand holds. Rest 90sec between sets.

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Bike: 4 x 5k holding best possible pace. Not slowing more then 10sec in even/odd directions if outside. 2min recoveries.

Okay, the back squat is one of my weaker lifts (compared to my deadlift). My PR is 274 and the depth on that was questionable. So I was going to make a concerted effort to get deep on these. Warmed up with lighter weights and did this:

250 - 250 - 260 - 265 - 275(F)

I got really good depth on the 265 so I feel as though that is my legit PR. Need to do more heavy squatting!

L-sits were interesting. First attempt did 45 seconds! After that it was series of 15 second efforts with breaks in between. Crazy.

The handstand holds you would think are a piece of cake. But they're not. I was unable to hold the last round all the way through - made it to about 50 seconds, but then had to come down.

Later did 4 x 9 minutes on the bike trainer at a pretty strong tempo. Will be interesting to see how my bike legs are this weekend...

Dr. Reid was in the house and we did a scaled version of one of the recent main page WODs:

5 Rounds
3 Front Squats (PVC-65#)
7 Pullups (beginner/assisted)

She did 35# on rounds 1-4 and then I bumped it up to 40# on round 5. All were still too easy so we'll definitely go heavier next time. Good depth finally!!! I think after sending her this photo she got it... :)

For the pullups she did beginner pullups on my rings - she cheated a bit on round 4 but overall put in a good effort!

03/29 WOD

"Helen"

3x
400m Run
21 Kettle Bell Swings 1.5pood/1 pood
12 Pull Ups

Rest 10min
5x5 Dragon Flags, Rest as long as needed between sets

Okay, been awhile since I last did Hell-en. So really had forgotten the pain associated with this one. Was doing some calculations and figured I could get sub-10 minutes on this. Last time I did it was on 09/30/09 and it took me 12:39 - so sub-10 might be a pipe dream. I watched OPT's sub-7 minute performance for motivation, but I think that scared me more. I changed my expectations to sub-11 minute. That seemed achievable.

I ran on the treadmill - maxed it out at 10mph on the first go round, 2nd round went about 0.20 at max and then slowed, and round three was at about 9mph. The KB swings were actually the best for me, did them all unbroken on every round! Pullups, well the kip wasn't great but did the first round unbroken, 8-4 second round, and 4-4-4. I looked up at the clock and it read:

9:46

Hell yeah!!! Did the dragon flag thingies more than 10 minutes later but certainly didn't do them well. But it still worked me. Very happy about tonight's effort!!!

03/28 WODs

Well, decided to chase down my bike ride with the 30 muscle-up WOD. I haven't done muscle ups in awhile so figured this would be a good challenge. Plus the legs were pretty tired so a nice upper body skill based WOD was perfect. Probably wasted 10 muscle ups with near misses - takes almost the same amount of energy. I did wear gloves as I'm not a fan of the skin on my wrists being shredded off - call me a wuss, but it might have been tougher from a grip standpoint because the material on the gloves wasn't grippy at all. So thought I could do better but as I mentioned, it has been awhile since I did muscle ups.

15:41

03/25 WOD

Deadlift 10, 8, 5, 3, 3, 3 (pr or fail) 120sec rest between
Rest 60sec
"Cindy" Attempt to Complete 5 Rounds in 3min.
5 Pull ups
10 Push ups
15 Squats

Okay, happy to see some heavy deadlifting again. Been a bit it seems like. Wasn't sure on the "pr or fail" comment - a single lift or 3 reps? I chose three. Deadlifts felt really heavy tonight. I'm sure my form was crap, could feel the back rounding. Didn't fill up with air and have the big chest. Gotta remember to do that.

10-224, 8-244, 5-264, 3-294, 3-314, 3-324 (90% of the 360 I pulled on 3/4 so I'm happy with that - probably could've gone a bit heavier)

Then the lovely Cindy attempt. I was calculating it out in my head, "150 reps in 180 seconds" - no margin for slow down. I attacked it as fast as I could, but my squats definitely slowed down. Pullups and pushups were strong (maybe slowed a teeny bit on the last round of pushups). Almost made it - 3:06!!! Good stuff!

03/24 WODs

Jump Rope Barefoot 8 min., mixing in variables of DU's, Cross Overs, single foot, running.
5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.
Overhead Squat: 2 reps on the Minute every min for 10min @ 60%
Rest 5min
For Time:
100 Kettle Bell Snatches 1.5 pood/1 pood
Rest 3min
3 Rounds of:
1min Hollow Rocks
30sec Rest
1min Superman's

Double unders barefoot is quite interesting. And dang hard. Not to mention the pain of getting whipped by the rope (and I have one of those plastic coated wire Speed Ropes). Used 90# for the OHS - should've gone heavier, super easy. I scaled down to the 1 pood KB - I THINK I might have been able to do the 1.5 pood snatches, but it would've take a LONG time. 4:15 for the 1 pooder. Abs finally coming around from the torture this week. Still tender but should be fine by the weekend.

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.

Did the run on the dreadmill. Figured 15 minutes in the pain cave, no biggie. Was pretty sucky, downward spiral per interval. 0.77 miles, 0.72 miles, 0.67 miles. Had hoped to finish strong but didn't have it in me. Struggled to get what I did - maxed in out for the last minute.

03/23 WODs

Rest... or Strength and Conditioning Recovery...

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

My abs were still very sore from a few days ago and could barely do a situp. So I did some hip extensions (3x15) and GHR's (1x10). Swung a 36# KB (3x15), did 112# bench press (3x15), pull-ups (1x10). Definitely still feeling the after effects of the previous workouts. Should have been at least active during my R&R week... Oh well.

Anaerobic Endurance Strength and Conditioning Rest Day
Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT

Road on the trainer and did 1 hour at a good tempo. Not sure on the distance covered but it was an honest effort. Probably closer to 20 miles vs. the 25-30.

Dr. Reid was in a we did a scaled version of the deadlifts and double-unders.

3 Rounds
10 Deadlifts @ 90#
25 Tuck jumps

Strong on the deadlifts! Knees didn't get that high on the jumps, but she did the very best she could. Funny how tiring simple little jumps can be... Good effort!

03/22 WODs

Back at CFE and the two a days. Joy.

5 Rounds of:
15 Unbroken chest to bar chin ups with speed
10sec Rest
30sec Max Rep push ups.
Rest 90 sec Between Rounds.

Well, um, sorry, no way to do that many unbroken CTB's for me. Just getting my kip back and don't want to tweak the shoulder. So broke them up a bit. And then like a moron I did 20 seconds worth of pushups for the first 3 rounds. Doh!

Rd 1: 10-5 PU's/21 pushups
Rd 2: 10-5 PU's/20 pushups
Rd 3: 5-2-2-3-3 PU's/18 pushups
Rd 4: 6-3-3-3/19 pushups
Rd 5: 6-4-4-1/17 pushups

That was special... And for tonight later:

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Run
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

I hope I'm coherent enough to figure out the timing on that... madness I say, madness!

Edit - didn't do the above running workout - fell asleep... :)

03/21 WOD

Okay, that was a nice week off. Did literally nothing from an activity standpoint. Think the body and mind really needed it. But now I feel re-energized. The shoulder too got some time to mend and feels as good as it has in about a month. So a win-win fo' sho'! So here is what I came back to:

Back Squat: 3x3 @ 90% Rest (240sec) between sets
Rest 5min
Front Squat:3x5 @ 50% Rest (120sec) between sets. Move bar as fast as possible
Rest 3min
3 Rounds:
10 GHD sit ups, Rest 30sec
10 Strict Knees to Elbows, "No Kip" Rest 30sec
1min Hollow Rocks, Rest 30sec

Thankfully not a horrific metcon. But was definitely work as all the CF workouts are. For warmup I pulled a 500m row (1:47) and then did CFWUx2. Did some lighter squats as well.

BS - 220, 230, 230 (not quite 90% - 85% actually - but after the time off didn't want to go too crazy - got really good depth on these too)
FS - 112 (seemed light but tried to make the moves explosive - couple times felt like I almost launched the bar)

The ab work was going to be tough. Did first round all the way through, but second and third rounds I could not string together all the KTE's and hollow rocks. Abs fried.

Good to be back!!!

Dr. Reid was in for her first 100% 3-day cycle! Yay, milestone! We did the normal warmup and then worked on squatting. Soon she'll have it. Getting better. The practice was good.

Tonight her WOD was to pull a 2500m row. Her response was great, "All in a row?" And then, "We're just doing cardio tonight?" Oh my, clearly she hasn't rowed more than 500m. Afterwards, her legs were jello and she was worked over pretty good. But she finished strong after a little lull about 3/4 through. Total time 13:09. Nice work!

03/18 WOD

More rest and relaxation for me... Yay! Dr. Reid was in and she got to do a fun one... Sure thing.

10 mins AMRAP

15 burpees
10 air squats

Trying to work on her squat form, used the squat rack to ensure those heels stayed on the ground and the butt went down instead of the torso.

She did the burpees to her knees. Good effort. 3 rounds + 2 burpees

03/16 WOD

Well, it is my R&R week, but Dr. Reid was in the house. Her WOD today:

5 Rounds
Run 200m
12 Kettlebell swings @ 18#
6 Push press @ 30#

I gave her the option of doing another WOD instead but that had a lot of burpees so she chose this one. She worked hard - next time 26# KB. Push press was probably a bit light too. 11:38 Making some good progress!

3/13 WODs

Jump Rope Barefoot 5 min., mixing in variables of DU's, Cross Overs, single foot, running.

5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.
*****Rest 5 mins*****
4 rounds of:
6 hang power snatches @ 115# (unbroken)
25 double unders (unbroken)
*****Rest 5 mins*****
2 minutes Hollow Rock, rest 1min, 2 mins Supermans

Okay had to scale the snatches to 95#. I wasn't able to do all 4 rounds unbroken (did two of them, should've done all of them just lost technique), but did pretty good. Considering my 1 RM used to be 95# (now 117#) I'll take it. The double unders went well, I think 3 of the 4 rounds unbroken. Supermans weren't so super after destroying my posterior chain with that damn 150 deadlift/150 pushup WOD.

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3x7 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 7 min rounds.

Haven't run all week, so decided I better run. Hit the dreadmill which is good mental training for the adventure race. Still sore from the assorted WODs during the week so didn't expect anything too special - plus a little congested - not sure if I'm getting sick or if it the result of some allergies with Spring on its way. I was targeting 7 minute miles. I seem to run slower on the treadmill, not sure why. Anyhow, I got close, and am reasonably happy with the effort:

1.01 miles, 0.96, and 0.92

03/11 WODs

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Saw this on the main page and decided to go for it. I do miss the main page and thought I could do pretty well at this. I seemed to think that 10 minutes was achievable. And for some it was. But not for me. Not even close. This was an a$$ kicker with the volume. 150 of each... Yikes!

16:47

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.

Did these on the trainer and hit it hard. Last few included some standing work too. Man, I still have a ways to go on the bike. But this seemed better.

Dr. Reid was in and we did the CrossFit Total. Wanted to set a baseline to see where she is at so we'll have some good numbers to compare to in the future.

CFT = Back squat, shoulder press, deadlift (all 1RM)

BS - 55, 65, 85(F)
SP - 55-60(F)-60
DL - 113-135-145

So we really need to work on the back squat form. Will do some training using the ol' stripper pole technique (so she doesn't fall backwards). Shoulder press was pretty good, a little arch in the back. The deadlift though went up very easily - she thought 135 was going to be her max. But she nailed the 145 and probably could've gone 10# more. Excellent work!

03/09 WOD

Good Mornings 3x5 85%
Rest 3 min
Shoulder Press 7x1 90% on the minute
Rest 5min
Tabata Row: 8x20:10 for Calories

Weighted good mornings - not sure exactly how to do these without the bar rolling up on my neck. Maybe they're supposed to - I don't know. So I did what I could.

65-75-85

Shoulder press - trying to be careful with the shoulder still, happy with my 112# which actually is right at about 90% of my current weak shoulder press 1 RM.

Tabata rows - 71 calories (109 strokes, 776m)

03/08 WOD

Pistol squats / Pull Ups/ Chin Ups

For Time:

10 pistols R leg, 10 pistols L leg, 10 chest to bar pull ups, 9 pistols R leg, 9 pistols L leg, 9 chest to bar *chin ups, 8 pistols R leg, 8 pistols L leg, 8 chest to bar pull ups .... 1 pistol R leg, 1 pistol L leg, 1 chest to bar chin up. * take note, even numbers are PULL ups, odd numbers are CHIN ups. Chin ups are when your palm faces you. "Thumb around bar, no open palm grip"!

Holy she-ite! My legs are still fried from GHR's, and the duathlon. Oh well, what does not kill them will make them stronger, right?

Did this as RX'd but dang that was tough. Legs are uber-fried now. No WOD #2 tonight.

14:52