07/28 WOD

Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up

Scaled this to 115# for the SC&J's. Could've probably done 135# but it would've been brutally long. Long enough already. Every round broken up in some form or another.

17:13 (7:36 - 5:49 - 3:48)

First muscle-ups since just before the injury. So was happy to do these with no pain! Slow and didn't string any together but at this point I'm happy with it.

Warmup: 500 single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict ring pullups), shoulder press 10@45#, SC&J 10@45#, 1@115#

07/27 WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Um, started this one a bit late (11:04pm). Abbreviated warmup and then went for it. Did it on 01/24/11 and these were my times:

3:07 - 3:29 - 3:56

That was just after I screwed up my neck and shoulder.

This time, did pretty good. Still don't have the sustained fitness but slowly getting it back. Ran on the treadmill with a 1% incline, which starts super slow. But now I have one that goes 12mph!

2:53 - 3:05 - 3:32

Happy with those times. Tried digging deep in the pain cave on the last one, but had to back off some.

Warmup: 0.50m in VFF's, 0.50m in standard shoes

07/26 WOD

"Jackie"

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

Couldn't remember if I did this one previously so assumed no and just went for it. Thought under 10 minutes was reasonable. Didn't go super hard on the row, did sets of 10 thrusters, and broke up the pullups (10-5-3-2-2-2-2-2-2). Kept the breaks pretty short and came in at 9:34. So I was happy with that time. Splits (4:20-3:14-2:00)

Turns out I did it before on 12/1/2010 with a time of 9:43 so new PR!!! Cool!

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx2 (OHS@45#, ring dips, strict pullups), 10 shoulder press @45#
C/D: 2x10 pushups

07/24 WOD

Mt. Diablo Hike

Last big hike before Mt. Whitney on 8/12. Legs were trashed from the 7/22 WOD, and low back from the 7/23 WOD. Made for an interesting day. Overall felt pretty good, a little sluggish, but covered some good ground and hit up all 4 peaks this time. Started at Mitchell Canyon on the Clayton side and traveled on some new trails to me. Eagle Peak, Summit, North Peak, and then Mt. Olympia. Long day, not as long as last time on the mountain. But given the physical state I'm in it was tough. Climb up to Eagle Peak was steep.

15.59 miles, 5,769' elevation gain (5,250' in first 10.92 miles), 8:33 total time

07/23 WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Was looking forward to this since I have some times to compare to - wanted to see just how far gone I still am. Previous PR was 9:41 on 12/2/2010. Wasn't counting on getting close to that. Would be happy sub-12 minutes. Turns out I did pretty good. Ran outside on an out and back. KBS was actually probably the best for me. Pullups had to be broken up in rounds 2 and 3.

10:22 (2:33 - 3:42 - 4:07)

So maybe I'm not totally gone still. Foundation is getting better, need to keep laying bricks...

Warmup: 500 single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips), KBS 10@35#

07/22 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)

Scaled this bad boy after taking a break from working out while on vacation (and eating all kinds of crap). Wallball shots were with a 12# ball to a 10' target, and squat snatches were 45#. This would've been ugly for me to do rx'd. Glad I didn't try.

19:33

Warmup: 500 barefoot single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups)
C/D: 10 kipping pullups, 10 strict chin-ups

07/16 WOD

5 mile hike

On vacation in Oregon (7/10-7/18), did some light running on one day, some easy cycling on a few others, and then this hike with the kids. Great trail, pretty flat, easy pace. Good fun except for the mosquitoes. Wore VFF's all week, just about 100% of the time. Feet are tired but happy.

07/09 WOD

Mt. Diablo Hike

Epic hike, covered some serious territory. Was trying to hit up all four of the major peaks on park property, but time and distance told us otherwise. So we hit up the Summit, North Peak, and Mt. Olympia. Next time we'll hit up Eagle Peak too. Long day.

20.25 miles, 7,077' elevation gain, 10:04 total time

07/08 WOD

AM WOD - Bench press 10@115#, 10@135#, 10@155#, 8@165#(BW), 5@185#, 2@205#

PM WOD - Weighted pull-ups 1-1-1-1-1-1-1 reps

Not sure why I did the bench press, but it was there so figured why not? Weighted pullups were very disappointing. My strength apparently is still AWOL after the mandatory break. PR was a 107.5 - very happy with that. This time? Suckage. Maxed out at 85#. Not sure what happened. Hopefully just a bad day...

55 - 65 - 71 - 75 - 81 - 85 - 91(F)

Warmup: 500 barefoot single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups)

07/07 WOD

"DT"

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

Scaled weight to 115#. Probably a teeny bit light, but again building back up slowly. Still was a gasser. Don't think I could do it rx'd in a reasonable time.

10:47

Warmup: 500 barefoot single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups), all lifts 10@65#, 5@135#

07/06 WOD

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Scaled this one big time. Did handstand pushups for the first time since being off with the neck injury. A bit spooky, and I was very deliberate in gently touching the ground with my head. No compression whatsoever. Did the HSPU's to a barbell in the squat rack maxed out. So there was some leg assistance.

Five rounds for time of:

12 foot L-rope climb, 1 ascent
5 handstand pushups
10 pistols unweighted

8:32

Warmup: 500 single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups)

07/04 WOD

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Too much volume for me at this point. Scaled to:

40-30-20-10 (everything else is the same otherwise)

Tough WOD. Slow. Couldn't imagine doing the round of 50...

Warmup: 500 single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups), 10 KBS@26#, 10 WB@20#/10'

* U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

07/02 WOD

Shoulder Press 5-5-5-5-5 reps

One of my weaker lifts. Okay with the results, need to grease the groove on this lift though and get it stronger.

95 - 105 - 110 - 115(4) - 112.5

Bonus round 115 all five reps - ugly, but got it.

Warmup: 500 barefoot single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, 20x GHD situps/extensions, ring dips, strict pullups), SP 10@45#

07/01 WOD

Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups

Did the burpee pullups to 8' high rings. As rx'd. Everything felt okay, just not super fast.

10:47 (2:06 - 3:44 - 4:57)

I think I lost some notes on WOD's between 6/27 and 7/1. Or perhaps I was lazy and didn't do any...

Warmup: 500 barefoot single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups), FS 10@45#, 8@95#