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