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?