12/14 WOD

Deadlift 5-5-5-5-5 reps

Thought I was easing back into things and tweaked my back doing this WOD. Frustrating year of injuries, ready for it to be over and start off with a fresh mind and healthy body. Will shut it down for the rest of the year to heal up. Then build up more slowly - need to put the ego to the side for a bit... :)

135-185-235-x-x

Not heavy weights at all but I think the 12/09 WOD did me in with the high volume of deadlifts because I did a slight tweak then. Looking back didn't warm up = stupid.

Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips), shoulder press 10@45#

12/13 WOD

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Man this was an ab killer. And the one handed squat snatches were very deceptive. I ended up not finishing the last round, no toes to bars... :( Used 25# DB's.

18:30

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

12/10 WOD

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Last did this one on 10/08/10 with the following results:

177-187-192-197-202-207-212-214.5(1)-212-212(1)

Figured I would do something a bit heavier this time. Shoulder though still isn't 100% but certainly manageable. Didn't feel as powerful as when I benched 240 on 10/30/11 - hiatus and shoulder I'm sure had an impact on it. But overall better than last time so I'm good with that.

185-195-205-210-212.5-215-215-215-215(1)-215(1)

Stomach is a bit sore from the last two rounds where I couldn't get the second rep and had to roll the bar down my torso. Kept the collars off so tilted the bar and the bumper plates slid off and I was good to go... :)

Warmup: 100 jumping jacks, shoulder mobility stuff, 10 pushups, bench press 10@45#, 5@95#, 5&135#, 5@155#

12/09 WOD

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

Chose to do this way late at night. Didn't warmup at all. Not the best choice but I was tired and wanted to plow through this. Scaled deadlifts to 135# and ran on treadmill for 0.25 miles.

5 full rounds with :18 to spare

12/06 WOD

Back Squat 3-3-3-3-3 reps

Okay did this one on 6/16/11 and did pretty good:

205 - 225 - 235 - 245 - 255

So knowing that I've taken a recent hiatus and haven't done any heavy squatting, what do I do? Overdo it... Lasted all of one day. Someday I'll learn. Tweaked back/glute on round 4. I did finish it.

205(5) - 225 - 235 - 240

Lowered the weight but the core was toast. Seems minor, should be fine. Always feels good lifting heavy (well except when you hurt yourself).

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips), shoulder press 10@45#, back squats 10@45#, 5@135#, 5@185#

12/05 WOD

“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Okay welcome back from shoulder injury hiatus. Seems as though I went in too much too fast. Big surprise. So shut it down for a couple of weeks. Shoulder isn't 100% but sitting around had pretty much done as much as it could do (I did do some treatment on it). Of course my welcome back after this mini-break is Eva, or rather Evil. Nasty ugly WOD. I knew I was going to scale big time. I've actually never done Eva rx'd (close with 1.5 pood KB swings in 53:08 in 2009). Figured I would do 1/2 Eva:

5 rounds
0.25 mile run
15 KB swings @ 1 pood
15 pullups

What's this? Me scaling back? Give it a week and see if I'm still a smart guy.

19:56

3:22 - 4:16 - 4:15 - 4:17 - 3:46

Felt decent but definitely out of shape. Still some pretty good volume. Just right. Felt some good discomfort, but not wrecked beyond recognition... :)

Warmup: 500 barefoot singleunders, CFWUx1 ( OHS@45#, ring dips), shoulder press 10@45#