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#