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