08/04-08/11 Vacation!

Was on vacation from 8/4 to 8/11 in Lake Tahoe.  Brought workout gear but ended up never doing an "official" workout.  But was active much of the time there:

8/5 - swam in the pool some (I use the term "swam" loosely), did flips off the diving board, played tennis.

8/6 - lazy river down the Truckee...  fought off a bunch of little ninjas on the fallen tree

8/7 - Sand Harbor - paddling and jumping on and off big rocks

8/8 - 4 mile standup paddleboard adventure

8/9 - a bunch of pullups at Squaw Valley, a 2 mile run/hike, rock climbing on the ceiling (arms fried!)

8/10 - Sand Harbor again!  Same rock/water fun, and also rode a Sea Doo for quite some time.  Arms tired.

Ready to get back at it again!  Starting another competition soon!  http://diamondofthetough.com/

08/01 WOD

10 minute AMRAP

7 DB bent over rows
7 DB cleans
7 DB push presses

Use 50# dumbbells.

Chose this one since I'm still at the hotel gym and had limited equipment.  Ran 1 mile @6mph before (0.25 mile cool down too), did shoulder/hip/leg mobility stuff, and 10 dips.

I had done this WOD before on 6/26 so it was nice to have something to compare to.  I did 7 full rounds with 35# dumbbells.  This time did 7 full rounds + 7 bent over rows + 7 cleans + 3 push presses.  Nice increase.

07/31 WOD

Was traveling and just wanted some easy recovery after a busy weekend competition.  So just did stuff at the hotel gym:

1 mile run (super slow at 5mph)
Shoulder/hip/leg mobility stuff
Shoulder press 3x10 (30, 35, 40)
Pistols 3x10 to bench (each leg)
Pushups 3x25
Situps 3x25
Stretching
Lat pull down 3x10 @85# (max available)
Torso rotation on machine 3x10 @25#
Kettlebell swings w/dumbell 3x25 (35, 45, 50)

07/28 CF Competition

Okay, so I did this competition today:

http://www.herculescrossfit.com/blog/2012/7/15/wods-for-battle-of-the-sexes.html

This was my first ever CF competition - totally nervous leading up to it and during it too.  But I exceeded all of my expectations!  So happy!  Finished 10th out of 31.  Totally happy with that and I nearly won the Clean and Jerk ladder (2nd place).  As expected, the longer metcons were going to be rough on me since the training hasn't focused on those.  But I finished mid pack on those so not too shabby.

I did the floater WOD first thing in the morning.  So happy I did that then.  Got hot in the afternoon and the wait was long.

4 minute AMRAP
Plate burpee wall climb (35# plate, 6' high wall)

Deceptively tough.  24 reps.  Good for 13/31.  Exactly the number I was thinking I could get.

WOD #1
Sevens
7 Pull ups
7 Box Jumps, 24inch
7 Slosh Pipe Overhead Squats, 30lbs 5ft long
**7 minute AMRAP
>>>Box jumps must have FULL foot on the box and FULL extension at the hip
>>>Slosh pipe, must have hands inside the caps, no resting it on your head

I had practiced this one earlier in the week.  Was shooting for 6 full rounds.  Got no repped a few times on the dang box jumps since the standard was a full foot on the box.  But still exceeded my goal and did 6 full rounds + 7 pullups + 3 box jumps.  Good for 12/31.

WOD #2

Clean & Jerk Ladder
You will have 45 seconds at each bar. You may make as many attempts within that time.
Womens bars: Start at 75lbs and end at 175lbs
Mens bars: Start at 135lbs and end at 295lbs
This round is scored by bodyweight % lifted

I figured I could do well on this one since it was measured against your bodyweight.  I knew I had done 195# before so that would put me in a pretty good spot I figured.  I actually hit 215# for a big PR so that was sweet!  Actually almost cleaned 235# on my second attempt, but since I only know how to power clean, it was no dice.  Easily could've caught it in a squat (got the bar high enough - and my front squat is 260#).  Just no technique doing that yet...  Good for 2/31!!!  If there was a 225# weight I could've gotten that.  And that would've won me the event!















WOD #3
For time:
50 Double Unders (PLEASE bring your own jump rope if you have one. If not we can supply but please turn it back in. Last comp we had over 8 stolen!)
40 Deadlifts 95/135lbs
30 Wall Balls, 14/20lbs 10 ft line
20 Toes to Bar
150m Plate Waiters Walk, 25/35lbs (NO FINGERS IN THE HOLE OF THE PLATE!!) You may switch arms at any time, but feet must stop if the plate comes down.
50 Double Unders
**12 minute cap**
My goal was just to finish this under the cap.  I was actually going pretty well until the waiter's walk.  That thing killed me!  Took me 7 stops and 3 minutes to complete.  But I did finish it under the time cap at 11:11.  Good for 17/31.

Overall finish 10th out of 31 competitors!

07/26 WOD

Clean practice.  Tried squat cleans but no luck there. Will have to power clean everything on 7/28...

GPP warmup:  500 singleunders, shoulder/leg/hip mobility stuff, CFWUx1+ (OHS w/slosh pipe, 20 reverse hypers, 20 GHD stuff, ring dips, strict pullups fat bar)

07/25 WOD

Mobility stuff.  Tapering down for the competition on 7/28...

07/24 WOD

Did 1/2 the chipper that will be at my CF competition:

25 doubleunders
20 deadlifts @135#
15 wall balls @20#/10'
10 toes to bar
75m waiter's walk 35# plate
25 doubleunders

5:46

This was pretty tough as I'm not good at doubleunders, wall balls, and toes to bar.  Never did the waiter's walk before either.  Glad to have tried this before the competition.

GPP warmup:  500 singleunders, shoulder/leg/hip mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD x20, ring dips)

C/D:  doubleunder practice, shoulder mobility stuff, jerk practice

07/23 WOD

"Sevens"

7 min AMRAP of:

7 pullups
7 box jumps 24"
7 slosh pipe OHS @40#

This is one of the WODs released for the CF competition I'm doing so thought I would get some practice in.  Went pretty hard, maybe not all in.  Did 5 full rounds + 7 pullups + 2 box jumps.  Perfected the technique for getting the slosh pipe overhead - the OHS were easy once the pipe was overhead. 

GPP warmup:  450 singleunders, doubleunder practice, shoulder/leg/hip mobility stuff, 10 pullups, 10 ring dips, 3x7 slosh pipe OHS @40#
C/D:  waiter walk 75 yards @25# each arm
Clean and jerk practice:  65#x2, 95#x2, 115#x2, 135#x1, 155#x1, 175#x1, 195# (failed 3x)

07/19 WOD

ASWOD Bench 3x5 (add 2.5 lbs to last workout)

DWOD
Complete 5 rounds:
1 Minute - Max Reps 2 Arm KB Push Press - 1.5 pood
1 Minute - Max Reps Strict Pull Ups
Post total reps

Bench felt pretty solid at 197.5#.  Movin' on up...

Scaled the DWOD weight to 40# dumbells (don't have pairs of kb's anyhow).  Started off nicely, faded hard.

Push press:  20-12-11-8-8
Strict pullups:  10-10-10-7-7

Total reps:  59+44=103

GPP warmup:  500 barefoot singleunders, shoulder mobility stuff, reverse hypers x10 slow, 10 ring dips, 10 kipping pullups

Bench warmup:  135x5, 155x3, 175x2, 185x1
Push press warmup:  25# db's x10, 30# db's x 8

07/18 WOD

Skill Work

Well, got a CF competition coming up, so need to practice on some skills.  Did several sets of 20 double unders and several sets of 10 toes to bars.  Feeling decent on them, maybe not as fluid as could be but will continue to work on these.

Warmup:  500 singleunders

07/16 WOD

10,000 lbs
Complete 10 rounds for time of:
1 Squat - 365 lbs
1 Press - 180 lbs
1 Deadlift - 455 lbs
*The goal is to lift 10,000 lbs as fast as possible.
*If you must scale, adjust the weights so you can complete the 10,000 lbs in the least amount of the sets. You still can only do one rep at a time and must cycle through all three lifts to complete a single round.
Post fastest times

Okay, scaled to the following weights:

Squat - 275 lbs
Press - 125 lbs
Deadlift - 370 lbs

Worked out perfectly to 13 rounds.  Pretty rough WOD - about 85-90% of my CF Total.  Deadlift felt heavy.  So for rounds 6-12 changed the weight to 365#.  Upped the squat weight in the same rounds to 280#.  All was good after that.  Time was slow.  38:46

GPP warmup:  500 barefoot singleunders, shoulder/leg/hip mobility stuff, CFWUx1+ (OHS@65#, reverse hypers slow x10, GHD stuff x20, ring dips)

Squat warmup:  (box squats) 5@95#, 5@135#, 3@185#, 2@230#, 1@245#
Press warmup:  5@30#, 3@80#, 2@100#, 1@110#
Deadlift warmup:  5@135#, 5@185#, 3@255#, 2@285#, 1@325#

07/14 WODs

ASWOD
Power Clean 5x3 (add 2.5 lbs to last workout)

Okay, have told myself I need to learn how to do these better.  Did a lot of form work, including using the hook grip (which I had never done before).  I think I got a little better - not every rep was perfect, but some felt amazingly light as I launched the hips.  I setup boxes and did hang power cleans for practice.  As the one video says, if you can't do hang power cleans you can't do power cleans.  So that is where I focused.

Power clean warmup:  8@65#, 5@95#, 3@135#, 2@155#, 1@165# (form broke down, lowered the weight for practice).  I did front squats starting at the 135# weight.

135#x2, 115# 3x5, 135# 2x5

Also did some front squat work to try to strengthen my core and prevent my torso from caving during regular squats.  It has been some time since I've done those.  Wow, forgot how those felt.  But with improved hand position (from the clean practice), I felt pretty solid.  Ended up getting a 1RM despite the lack of front squatting.  Pretty cool!  260#

185 - 195 - 205 - 215 - 225 - 235 - 245 - 260

GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @65#, 10 slow reverse hypers, GHD stuff x10 reps, ring dips, strict pullups on fat bar)

07/12 WODs

DWOD
Find 1 RM Box Jump
then...
6 x 60 yards Sprints
*Rest 60 seconds between sprints
Post highest jump & fastest times

Okay, had us do the DWOD first.  My sciatic nerve was flaring up big time.  Did not feel very comfortable.  No explosion.  The box jump turned into a near disaster, as I ate it trying 48.5".  This was a height I had done before with relative ease (best height is 53" flat footed, 56" one stepping it).  So that was a bit disappointing.

The sprints I decided I would just take it easy.  That helped loosen things up a bit, so I ran faster and ended up doing fairly well considering.  Slight uphill on our street.

Warmup sprints:  11:09 - 9:13 - 8:30
Real sprints:  missed the timer on the first one - 7:33 - 7:33 - 7:31 - 7:58 - 7:63

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)

Well the squat weight was 275#, but as noted above, wasn't feeling it.  As a matter of fact couldn't even finish my warmup as I failed at one rep @255#.  Sciatic nerve sucked the life out of me.  Skipped the squats.  I was trying too to improve my form after watching the squat series, "So You Think You Can Squat".  Probably didn't help either.

Was pretty demoralized after a bad night, but figured I could save it by doing the bench press.  I was able to complete the WOD @195#.  Felt heavy but everything did tonight.  Glad I made it through this at least.  Decided to do some 1RM testing for the C/D.  215#x1, 235#x1.  Not bad.  Short of my 240 1RM PR but considering how things went tonight, I'll take it!

GPP warmup:  500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 10 slow reverse hypers, GHD stuff x10 reps, ring dips)
Squat warmup:  box squats - 5@45#. 5@95#, 5@135#, 3@185#, 2@235#, 1@255#(F)
Bench press warmup:  5@135#, 3@155#, 2@175#, 1@185#

07/10 WOD

ASWOD

Deadlift 5 RM

Okay, felt solid at 345#.  Really good as a matter of fact.  So decided to do some more 1RM testing.  This time though I increased the weight a bit more incrementally than last time.  385# felt easy.  Time for new 1RM @405# - YES!  No problem.  Let's throw on 10 more pounds.  New 1RM @415#.  Kick a$$!!!  This CF Football works!!!

GPP warmup:  500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups fat bar)
Deadlift warmup:  5@135#, 5@185#, 3@255#, 2@285#, 1@325#

07/09 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

Okay, things are starting to get heavy for me.  The box squats are helping, but I still have some significant hip weakness or something.  Hamstrings/glutes whatever.  Completed the workout.  I'm sure the form wasn't great.  270#

Press at 115# is getting heavier.  Will be interesting to see how 120# feels when I get there.  So weak.

DWOD
Complete 5 rounds for time:
100 yard shuttle run
Max rope climbs in 1 minute - 15 ft rope
*For shuttle run, sprint out 50 yards, touch and sprint back to the line.

Okay, don't have a 15' rope, but have an 11' one.  Did my usual, no jumping to start and get head all the way to the top.  I think it is pretty close to equivalent.  Need to work on the descent though as I drop off pretty far up since I'm not that high up.

Total time was 6:55.  Rope climbs:  2-2-1-1-1

GPP warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility, 10 kipping pullups
Squat warmup:  box squat - 5@95#, 5@135#, 3@185#, 2@230#, 1@245#
Press warmup:  6@45#, 5@65#, 3@85#, 2@95#, 1@105#

07/08 WOD

Did some nice mobility stuff!

07/07 WOD

3 hours of kayaking!!!  Including chauffering several people in the tandem.  Great day on the water!

07/06 WOD

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)

I have to be careful here - I've been skipping a lot of the DWODs.  Need to break that.  Squat up to 265#, shot video of the squat.  Late in the reps torso tilted forward.  Still got the rep up, but if I'm able to keep going heavier I'll need to keep more upright.

Bench felt heavier this time - just 2.5# added to last time, no way I could do 9 reps on my final set.

GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups fat bar)
Squat warmup:  box squats - 5@95#, 5@135#, 3@185#, 2@230#, 1@245#
Bench press warmup:  5@135#, 3@155#, 2@175#, 1@185#

07/05 WOD

Took a nice stroll on the beach with my daughter in Santa Cruz.  Then carried her about 1/2 mile on my back.  65#.  Nice day!

07/04 WOD

ASWOD
Deadlift 5 RM (add 10 lbs to last workout)

335# felt heavier.  Didn't try any crazy 1RM's... :)  Felt tired.  Skipped DWOD.

GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips)
Deadlift warmup:  5@135#, 5@185#, 3@255#, 1@305#

07/03 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

Did the strength WODs about 5 hours before the DWOD.  260# for the squat, press is still sorry at 112.5#.  Squat felt good but things are definitely getting heavier.  Warming up/practicing with box squats.  I think those things are helping me.  Definitely have some work to do on squatting.

Press was fine.  Nothing eventful.  Wish I could get this number up!

DWOD
Complete 6 rounds:
Sprint 200 meters
*Rest 3:1 (3:1 means however long it took you to sprint 200 meters times your rest by 3)
*Example 45 seconds: 2:15 seconds

Well, it was super late and I need practice with my doubleunders.  So I substituted 30 seconds of doubleunders for the sprints.  I ended up doing 10 rounds instead too, as my technique wasn't great so I needed more volume.  Tried many different ropes to try to figure out which one was best for me:

Rogue rope:  42-26-22
Bare cable rope (heavier):  41-34-31
Rogue rope:  28-26
White training rope:  22-29

Warmup with just some jump roping.  Cooled down with some T2B practice.

GPP warmup (before ASWOD):  500 barefoot singleunders, shoulder/hip/leg mobility, 20 reverse hypers
Squat warmup:  box squats - 5@95#, 5@135#, 3@185#, 3@205#, 2@230#, 1@245#
Press warmup:  6@45#, 5@65#, 3@85#, 2@95#, 1@105#

07/01 WOD

ASWOD
Power Clean 5x3 (add 2.5 lbs to last workout)

I have got to figure out how to do cleans better.  Felt another tweak in my left forearm/shoulder so killed it after two reps on the first set.  Time for a reset to work strictly on form.  Suckage.  Weight was 185#

GPP Warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, 20 T2B's, 20 GHD extensions, 5 regular dips/5 weighted dips @25#)
Power clean warmup:  8@45#, 5@95#, 3@142.5#, 2@161.5#, 1@180#

06/29 WOD

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)

Squat weight 255#, bench press 190#

Felt solid on the squat.  Weight is moving up.  Bench felt really good.  Last set of 5 I actually did 9 reps.  Since I had so much success with my handy dandy online max rep calculator, I did the same for the bench press.  Said 260# would be my 1RM.  Well, again like a dummy I just threw that much weight on the bar (no progression).  No way.  Too much volume beforehand.  Tried 255# and 245# also no dice.  Next time I will try with a more reasonable progression.  My 1RM for bench is 240# so I'm curious to see if I can get beyond that.

GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups on fat bar)
Squat warmup:  10 air, 5@135#, 3@202.5#, 2@229#, 1@244#
Bench warmup:  5@135#, 3@155#, 2@175#, 1@185#

06/28 WOD

Row 5K

Active recovery day - rowed a nice easy 5K in 24:45.  Did lots of mobility stuff too!

06/27 WOD

ASWOD
Deadlift 5 RM (add 10 lbs to last workout)

325# felt pretty darn easy.  I punched in what I could do on a 1RM on an online calculator and at 7 reps of 325# it said 397#.  I thought I could've easily done that.  So I threw on 400# and went for it (probably not the smartest thing not trying to move up incrementally).  On my first attempt I started picking it up and thought, "dang that is heavy."  Being a bit scared I set it down.  But I knew if I committed to it I could do it.  So I went back for atttempt number two and got it!!!  Previous PR was 385# set last year.  Haven't been doing heavy deadlifts for some time now so that was pretty exciting.  I was definitely riding a high after that.  But not high enough to want to do the DWOD - I was pretty much exhausted so I skipped it.

GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups)
Deadlift warmup:  5@135#, 5@185#, 3@255#, 1@305#

06/26 WODs

ASWOD
Squat 3 x 5 (add 5 lbs to last workout)

DWOD
As many rounds as possible in 10 minutes:
7 DB Bent Over Rows
7 DB Cleans
7 DB Push Presses
*Use 50lb dumbells
Post total rounds completed

ASWOD @250#.  Progression continues.

DWOD - 7 full rounds, 35# DBs

GPP Warmup:  500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @65#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups)
Squat warmup:  box squats - 10@65#, 6@95#, 5@135#; regular squats - 5@185#, 2@225#

06/25 WOD

Mobility stuff only.  Tired from not enough sleep the past few days and body is a bit beat up from yesterday's WOD. 

06/24 WODs

ASWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
75 Evil Wheels

DWOD
Death by Chin Up with a Ball Slam Buy In
Complete:
1 chin up the 1st minute, 2 chin ups the 2nd minute, 3 chin ups the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 1 ball slam with a 50lb ball, or as heavy as you have, before starting your chin ups.

Schedule is all jacked up due to travel.  Wanted to get this one in though since I took two days off from strength training.  The dreaded power clean - caught another couple on the clavicle, looks like me and a vacuum had a really fun time.  Gotta figure that out.  182.5#

Evil wheels did 20-20-20-15 with about a 15-30 sec break between sets.  Those suck but there are other things that suck more so I'll be happy with that.

Was expecting a little bit better performance with the chin ups, but considering I hardly ever do them I guess I shouldn't have expected too much.  Used the 50# slam ball too.

8 full rounds + 1 ball slam + 4 chin ups

GPP warmup:  450 singleunders, 50 doubleunders, shoulder/wrist/forearm mobility stuff, 10 strict pullups, 10 front squats @45#, 10 GHD extensions, 20 reverse hypers
PC warmup:  10@45#, 5@95#, 3@135#, 3@165#
Mobility stuff during cool down.

06/23 WOD

More mobility stuff!  Introducing my sister and two brothers to the lacrosse balls.  They liked it!  Tried to find more lacrosse balls in San Luis Obispo but apparently they don't play lacrosse down there.  Not a single lacrosse ball to be found at 3 different sporting goods stores.

06/22 WOD

Traveled to my mom and dad's.  Used my lacrosse balls in the car while driving.  Talk about improved posture.  And then did some good mobility stuff down there.  Lacrosse balls, 40 pound slam ball, and a Rumble Roller...  Gut mashnig, bone sawing, working on junky bits...  Gotta love it!

06/21 WODs

ASWOD
Back Squat 3x5 (add 5 lbs to last workout)
Bench Press 3x5 (add 2.5 lbs to last workout)

DWOD
15, 12, 9, 6, 3 reps of:
40lb Dumbell Thruster
Dynamic Push Up
Russian Twists

Didn't I just do squats?  Why yes, I did.  But all this squatting will be helping me I'm sure...  :)  Did some more box squat practice and I think that is definitely helping me.  The 245# weight this time went up better than the 240# last time.  Very cool! 

Bench felt very solid - no shoulder issues.  Used 185# for the weight.  Last set did 8 reps and probably could've eeked out another rep or two.

The DWOD was good - I used 30# dumbbells and for the Russian Twists used a 25# plate.  Total time 11:48.

GPP warmup:  20 reverse hypers, shoulder/hip/leg mobility stuff
Squat warmup:  box squats 10 air, 8@45#, 6@95#, 5@135#; regular squats 5@185#, 2@225#
Bench warmup:  10@45#, 5@95#, 5@135#
Too late for mobility stuff... :(

06/20 WODs

ASWOD
Deadlift 5RM

DWOD
On the minute:
2 Power Snatch and 10 Sledge Strikes, alternating arms, for 15 minutes
*Use 85% of Power Snatch from 6-12-2012 SWOD
**10 sledge strikes total, 5 per side

Okay haven't pulled a heavy deadlift since my shoulder injury.  Picked out a number I thought was doable and reasonable and went after it - I did this weight at the CF seminar I attended easily for 1 rep.  Low back was a bit tired, but weight went up pretty easily.

315#

Nice to know there is more in the tank.  Looking forward to doing more deadlifts now that the shoulder is feeling pretty much better (might never get 100% ever).

Well, suck at anything snatch related (at least the Olympic weightlifting related stuff).  Used only 95# for the two power snatches.  Don't have a tire to hit with the sledgehammer, so did ball slams with a 20# ball (should've gone heavier).  I did 16 rounds since I started on zero and then did my last round on the 15 minute mark.

Kept the warmup lower in volume - wanted to see how little I could get away with and also not be fairly well spent for the 5RM deadlift.

GPP warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff
Deadlift warmup:  5@135#, 5@185#, 5@235#, 2@275#
More mobility stuff for the cool down!

06/19 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

DWOD
Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Post total time of 7 rounds of handstand holds

Still making progression on the squats.  Hip flexors/psoas seem to be getting a bit better with all this mobility stuff.  Form still suffers on the last few reps.  But still getting the weight up fairly well.  Squat weight now at 240#.  Press still felt pretty solid @110# - should be doing pretty well up until about 125# - then we'll see if the linear progression is still moving forward.

I remember this DWOD before, did it on 03/09/12.  Total time was 4:35.  Good test of the shoulder.  Could feel a little tightness on the later rounds but seemed to hold up okay.

1:07 - :50 - :41 - :41 - :32 - :32 - :32 = Total Time 4:55 - nice little improvement even with the shoulder injury.  I'll take it!

GPP warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, 20 reverse hypers, GHD stuff x20@20# med ball, strict pullups fat bar)
Squat warmup:  10@45#, 5@95#, 5@135#, 5@185#, 5@215#
Press warmup:  5@95#
More mobility stuff during cool down

06/18 WOD

Sore from deep tissue massage - not overly sore, but enough to know that I probably shouldn't lift real heavy.  Did some wonderful mobility stuff.  I am going to be that supple leopard (if I don't break down first... ;)  )

06/17 WOD

No, technically not a WOD, but felt almost as beat up.  Got a deep tissue massage on Father's Day.  First time ever.  Felt great but certainly was not relaxing.  Big surprise, left shoulder is a bit junky and hamstrings tight.  Hung out by the pool afterwards for a good 3 hours.  Nice day.

06/16 WOD

Did 2+ hours of kayaking, including towing people on an inflatable inner tube (talk about an anchor).  Good workout!

06/14 WOD

Complete 10 rounds of:
One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Post number of total drops and weight of dumbbell used

Okay, my heaviest dumbbell is 50#.  Started with 40# but then realized should've gone with 50#.  At one point tried my 53# kettlebell but I didn't like the way that felt.  So stuck with the dumbbell.

5 rounds @40#, 4 rounds @50#, 1 round @53#.  3 total drops.  So basically could've gone heavier.

Did some snatch practice as well 5@95#, failed at 135# attempt (just one).  Also did some clean practice, trying to receive it properly.  Little bit of mobility issues there not allowing me to correctly catch the bar.  Need to work on that.

GPP warmup:  450 barefoot singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (power snatch 10@45#, OHS@45#, 20 reverse hypers, GHD stuff x20@20# med ball, dips 10 assisted, 10 unassisted, 10 strict pullups on fat bar)
Mobility stuff afterwards

06/13 WODs

AM - 5K row easy recovery pace 26:01

PM - mobility

06/12 WODs

ASWOD
Power Snatch 8x2 (set new PR)
Strict Pull Ups 3 x max

DWOD
Sprints
8 x 100 yards
*Rest 60 seconds between efforts

Well, read that incorrectly - thought it said power cleans so that's what I did.  Need help with the form, as I caught more than one on my clavicle.  Lovely hickey to prove it.  Moved some pretty good weight.

First 4 sets @180#, then followed with 185, 190, 195, 200.  Took 2 minute breaks between sets.  Pretty happy with that number.  Power cleans are what I messed my shoulder up on last month.

Strict pullups - felt pretty good.  Took 4 minute breaks between efforts.  Got 16, 11.5, 9.5.  Happy with that too!

For the sprints I ran up the street again, slight incline on the street.  100 yds.  Times were decent although my glutes were screaming at me midway through and afterwards.

13.30-13.65-13.88-14.33-14.80-15.13-15.13-15.06-15.00-14.80

Did a bunch of mobility stuff afterwards too.  I am making an concerted effort to do more mobility stuff with a goal of something everyday.

GPP warmup:  500 barefoot singleunders, shoulder/hip/leg mobility stuff, 10 plate circles around head @25#, CFWUx1+ (OHS@45#, reverse hypers x20, GHD x 15@20# med ball)
PC warmup:  8@45#, 5@95#, 5@135#
Sprint warmup:  walk, walk/run, light run up and down street

06/11 WODs

AM
Row 5K super easy pace - 27:38

PM
ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

DWOD - ran out of time

Okay, so got totally inspired at the CrossFit Masters seminar.  They said athletes going to the Games were in the gym doing 12-16 WODs a week.  Could be an easy recovery row, some mobility stuff, skill work, intense WODs, etc.  The recovery based WODs were excellent in the morning.  So I did a nice little 5K on the rower.  Kept the pace very easy.  Felt good even at 6am.  Tons of energy the rest of the day.

For the squat I used 235#.  Form faded a bit in the end but got the weight up.  Continuing the progression.  For the press I used 107.5#.  Seemed pretty easy still.  This one is progressing more slowly but will hit a wall soon I'm sure.

I ran out of time for the DWOD - trying to set a bedtime just like Annie Sakamoto said to do.

GPP warmup:  500 barefoot singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x15@20# med ball, strict pullups on fat bar)
Squat warmup:  box squats 10@45#, 6@135#, 5@185#, 5@215#
Press warmup:  5@95#

06/10 - CF Seminar

Did gymnastics stuff, running practice, mobility stuff with the great KStar, heard from Annie Sakamoto about balance/preparation for the Games, etc.  It was an AWESOME day!!!

06/09 WOD

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Did this in conjunction with the Master Class seminar I attended this weekend.  Was a bit scared of this, seeing how I haven't done a 17 minute metcon in awhile.  Started with the snatch since there were so many people the start needed to be staggered.  Did it rx'd.  Had a solid first round but then faded hard (which I kinda expected).  Chest to bar pullups felt the best of the exercises.  And shoulder felt good for everything.  Just a bit inflamed, but hoping that the session with Kelly Starret tomorrow will help me get this thing 100% right.

75-50-50

Warmup:  can't remember exactly, just did some light stuff, nothing major

06/08 WOD

Did the final circuit of this shoulder rehab program:  http://www.dieselcrew.com/how-to-shoulder-rehab.  Think I used 10# db's for it.  Can't remember.  Shoulder is getting there, still not perfect.  But making progress.

06/07 WOD

Burgener Total
Snatch 1 Rep
Clean & Jerk 1 Rep
Front Squat 1 Rep
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts max attempts are allowed.
*Total must be done in the specified order.

Well, shoulder was feeling good enough to try this.  Haven't done any of these recently.  Should be interesting...  Did 135# during the Open WOD so figured that's what I should shoot for.  Got it, but it was a bit ugly, probably would've been red-lighted in competition.

Clean and jerk made me a bit nervous, since the clean is what I was doing when I hurt my shoulder.  Felt a tiny bit of impingement or strain on the shoulder on the jerk.  Kept the weight lower.  165#

Front squat - awhile ago did a 255# PR.  Wasn't sure what to expect this time.  Felt pretty good, was really trying to focus on staying way back and upright.  Bar in a good resting position.  Got 235#, probably could've gone more but was happy with that for the first time in a long time for that move.

Burgener Total = 535#

Looking forward to that number going up in the future when I'm fully healthy and can actually train harder.

Progression:
Snatch 120-125-135
C&J 155-160-165
Front squat 205-225-235

GPP warmup:  500 barefoot singleunders, shoulder Circuit #5 from the Diesel Crew site, hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x15@20# med ball, 10 assisted dips, 10 unassisted dips, strict pullups fat bar)
Snatch warmup:  5@45#, 5@65#, 1@95#, 1@115#
C&J warmup:  5@95#, 1@135#
Front squat warmup:  8@45#, 5@95#, 3@135#, 1@185#

06/06 WOD

ASWOD
3x5 Bench press

Okay, still picking and choosing stuff right now.  Not exactly on schedule.  But expanding the range and strength of the shoulder.  Felt quite good actually doing the bench.  And did some assisted dips as well.  Still a bit tender on dips, so the assistance was good.  Did dips with feet on the ground and controlled how I lowered myself.

Bench press weight:  182.5#

GPP warmup:  500 barefoot singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x20@10# med ball, assisted dips, strict pullups on fat bar)
Bench warmup:  10@45#, 8@95#, 5@135#, 5@155#
C/D:  1,000 barefoot singleunders

06/05 WOD

Did Circuit #3 in this shoulder rehab:  http://www.dieselcrew.com/how-to-shoulder-rehab

06/04 WOD

ASWOD
Squat 3x5 (add 5lbs to last workout)
Press 1x5 (add 2.5 lbs to last workout)

Again skipped the DWOD but added Circuit #2 from here http://www.dieselcrew.com/how-to-shoulder-rehab to the day.  Did it right after the jump roping.  Used 10# db's and 3 circuits x15 reps per exercise.

Squat felt a bit heavy, still got the weight up but I think still leaning over some.  Need to work on that.  Used 230# for the weight. 

Shoulder press felt good, no problem with shoulder injury (although pressing didn't bother it).  Used 105# for the press.

GPP warmup:  500 barefoot singleunders, Circuit #2 shoulder rehab, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, 20 reverse hypers, GHDx20@10# med ball, partial dips, strict pullups on fat bar)
Squat warmup:  10 air, 10 plate, 10@95#, 5@135#, 5@185#, 5@215#
Press warmup:  8@45#, 8@65#, 5@95#

06/03 WOD

Shoulder rehab Circuit #1 located here:  http://www.dieselcrew.com/how-to-shoulder-rehab

Normally a full rest day but am starting this program to see if I can get the shoulder rehab going faster.  Used a 15# db, 4 circuits, 15 reps per exercise.

06/02

Actively kayaked for 2.5 hours.  Probably an hour of that time towing someone in an inflatable inner tube so major drag.  Good workout!!!  Oh and not to mention schlepping all the kayak related stuff from the roof, down the hill, across the beach to the lake, and then all the same stuff in reverse at the end of the day...

05/31 WOD

DWOD
The Volkswagen 3.0
15, 12, 9 reps of:
Bench Press @ body weight + 10 lbs
Towel Pull Ups
Post loads used and times

Okay, starting to feel a bit more confident in the shoulder.  Still tender at times and still clicking occasionally.  Schedule is all messed up, not doing more squats today so skipping the ASWOD.

Used 135# for the bench press - shoulder felt fine, just was concerned with going too heavy.  I used my climbing rope hung over my pullup bar for the towel pullups.  Nice grip crusher there.

8:42

GPP warmup:  500 barefoot jump rope, shoulder/hip/leg mobility stuff, CFWUx1+ (10 press@45#, OHS@45#, reverse hypers x20, GHD stuff x20, 10 incline pushups, 10 on floor pushups, 10 strict pullups on fat bar).  No dips yet, still bother my shoulder.

05/29 WOD

ASWOD
3x5 Squats

Okay, still trying to rest shoulder.  Making some progress I think on it but still being careful with it.  Used 225# for the squats.  No problem.  Skipped DWOD.

GPP warmup:  500 barefoot jump rope, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x20@10# med ball, 10 knee pushups, 10 strict pullups)
Squat warmup:  10 air, 10 plate, 10@45#, 10@95#, 8@135#, 5@185#, 5@205#

05/27 WOD

ASWOD
3x5 Squats

Tired of sitting around resting this shoulder.  Can do some things, so decided to give squats a go.  Didn't do the greatest of warmups but still hit my progression of +5#.  220#.

Can't find my notes on the warmup.

05/22 WODs

ASWOD
Deadlift 5RM ( add 10 lbs to last workout)

DWOD
Complete 10 rounds for time:
4 Power Clean 225lbs
Sprint 40 yards

Okay, still going with the standard progression but I did add an extra 5# to this lift so I could be at 300# even. Felt a little heavy, but still went up no problem. Plenty left in the tank I think.

For the DWOD, used 165#. That was a weight I could get up in volume without killing form totally. Unfortunately I jacked up my left shoulder doing them. I should've quit when I first felt the twinge. But I was on round 7 or so, figured I could make it through. Now catching/weakness in my shoulder. Yay. May have to take up golf again... :(

14:10

GPP Warmup: 500 singleunders barefoot, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, reverse hypers x20 full ROM, GHD stuff x20, ring dips)
DL warmup: 10@135, 5@185, 5@235, 5@275
PC warmup: 10@135

05/21 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)

DWOD
Complete as fast as possible:
30 Push Press 175 lbs
60 Pull Ups
*This can be done in any amount of sets and reps. Post time.

Okay, back on schedule.  Was excited to do more squats - the Oly lifting shoes help a ton and my hip flexor feels really good.  No pain when squatting!!!  Moved the weight up to 215# and had no problem doing that.  Liking this progression.  A2G again.

For the DWOD, there was a huge break in time for that due to me training my wife and neighbor and then getting daughter to bed and eating a late dinner.  So had to warmup a second time.  Wasn't feeling it but still got through it.  Broke up the WOD in 10 rounds of 3 push press @135# and 6 strict pullups.  The PP wasn't bad at all.  Probably could've added 20# to it.  Strict pullups were tougher at that volume.  13:54 total time.

GPP warmup:  500 singleunders barefoot, some shoulder work, hip/leg mobility stuff
Squat warmup:  10 air, 10 plate, 10@95#, 8@135#, 5@185#

GPP warmup #2:  100 jumping jacks barefoot, shoulder work, 10 presses@45#
Push press warmup:  5@95#, 5@115#

05/20 WODs

ASWOD Power Clean 5x3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps

DWOD
Complete 6 rounds for time:
53 yard Farmer's Walk AHAP
Sprint 1/2 Gasser
*AHAP = As Heavy As Possible
*Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser.
Post times and loads used

Schedule still all jacked up, daughter's birthday party preparation too sucked all kinds of time.  Didn't want to miss this one though since I now own farmer's handles!  Love those things!  Like the bigger grip diameter than dumbbells, not to mention I could load more weight.  Probably could've gone heavier, but wasn't sure since this was the first time I used them.  The tape I put on the handles got a bit gunky, so I put some chalk on them and all was good.  Warm outside too - that probably didn't help with the adhesive.

86.5# loaded onto each handle, did the full walk without stopping.  6:21 total time

For the power cleans moved up to 177.5# and felt solid on those.  Can definitely move up.  Can probably receive the bar just a touch lower.  Not much bend in the knees.

Rocked the chinups pretty good.  Felt really good, full ROM, close hand grip relieved some of the stress on the wrists.  20-12-11

GPP warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, reverse hypers @20# DBs, GHD stuff x20 with 10# med ball, dips @45#)
PC warmup:  10@65#, 8@95#, 5@135#, 5@155#

05/17 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)

DWOD
Complete 5 rounds:
1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head.
Post total reps on push press and whether or not you were able to complete 5 rounds of isometric holds.

Traveled so my schedule is slightly off.  Will make up over the weekend.  Missed this one last week since I was at my parents so excited to get back at it.  Squat felt great, as I wore my Oly shoes.  Full A2G squats and hip flexor was a happy camper.  Will continue to use these going forward.  Bench was solid too - I moved up like I hadn't skipped last week.  Had no problems with the bigger jump.  Even paused at the bottom on round 3 of the bench to simulate powerlifting requirements.

Squats @ 210#
Bench @180#

For the DWOD I chose 30# dumbbells.  Might have been a little light - I need to start trying to use more weight for overhead stuff since that is a goat of mine.  Was able to hold all 5 of the isometric holds.  Should've tried with the hands behind my neck.

Push press reps:  23-16-15-14-13 (81 total)

Warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, reverse hypers @20# DBs, GHD stuff x20 with 10# med ball, dips@45#, strict pullups)
Squat warmup:  10 air, 10 plate, 10@95#, 8@135#, 5@185#
Bench warmup:  10@95#, 8@135#

05/16 WODs

ASWOD
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

DWOD
Complete 3 rounds:
1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
Video of muscle clean
Post best round, reps completed and loads used

Not really doing a 5RM, but added 10# to the last time I did 3x5 DL's.  Probably not correct but I think it is better for me anyhow as I continue through this progression.  Used 285# on the deadlifts.  Could've easily gone heavier.  Strict pullups completed 15, 10, 8.  Felt pretty solid, need to start doing some more weighted pullups.  Trying to do all pullups strict now except for in warmups when the WOD calls for pullups.

For the Muscle Clean to Push Press used 95#.  Seemed like a low number, but with the Muscle Clean being a new lift figured I would start there.  Third round was tough.  Ran out of gas.

Reps completed per round:  5 - 5 - 3

Warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, reverse hypers @20# DB's, GHD stuff x20 with 10# med ball, dips at 45#)
Deadlift warmup:  8@135#, 5@185#, 5@235#, 5@255#
MC/PP warmup:  8 of each @45#

05/14 WODs

ASWOD
Squat 3x5 (add 5lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

DWOD
Every 30 seconds
Complete one 60 yard sprint every 30 seconds for 6 mins.
then..
For time:
50 Dips
100 Toes to Bar
*Dips and T2B can be broken up into any amount of sets or combinations.
Post fastest sprint and total time for dips & T2B

Okay, used my olympic shoes to squat in today as I read it might help with the hip flexor.  Man, did it.  I could go super deep (A2G) no problem and pressed out nicely.  Going to use those to squat for the time being now.  Felt very good.  The mobility stuff I've been doing too I'm sure helped.  205#

Press again felt light, but sticking with the progression.  100#

The DWOD sucked donkey.  Did sprints on the street, slightly uphill.  Didn't have enough time to make it back to the start in 30 seconds so ran downhill on some.  Didn't seem much easier, just seemed like I was more out of control.

8.09, 7.63, 7.31(dh), 9.00, 8.33(dh), 9.46, 8.79(dh), 9.95, 9.00(dh), 9.79, 9.64(dh), 9.64

Glad I kept them all under 10 seconds.  Just not enough rest time to get faster times.

I hate toes to bar.  Badly.  These always torch me.  I ended up only doing 1/2 of the DWOD.  Couldn't recover from the sprints and the T2B's killed me.  I did end up finishing the remaining 25 dips after I felt good enough to be upright.  Took 9:44 for half of the DWOD.  Yikes.

Warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, GHD stuff x20, reverse hypers with 20# DB's on legs x20, dips@45#, strict pullups)
Squat warmup:  10 air squats, 10 plate squats, 10@95#, 8@135#, 5@185#
Press warmup:  10@45#, 5@75#

05/11 WODs

ASWOD
Power Clean 5x3 (add 2.5 lbs to last workout)

DWOD
As many rounds as possible in 15 mins:
10 Supine Ring Pull Ups
10 True Push Ups
*For a description of these movements click here.
Post rounds completed

Still at parents - couldn't remember the power clean weight I last used so max'd out with what I had.  I think it was probably pretty close.  79kg (174#).  Happy, went up pretty good.

Didn't bring my rings so subbed bent over rows for the supine ring pulls.  More low back involved but I think the pulling motion was reasonably close.  Did 13 full rounds + 4 bent over rows.  Tired.

Warmup: 250 jumping jacks, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@65#, 20 situps, 20 supermans, pushups with hands elevated 6" chest went below bumper plates, 10 strict pullups gripping the shelf in the tool room)
Power clean warmup:  10@65#, 8@40kg, 5@50kg, 5@70kg

05/10 WOD

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)

Traveled to my parents house with bumper plates and bar in tow.  Unfortunately no squat rack or bench press available.  So I improvised.  Subbed overhead squats for the squat and did bench press while on the floor.  That was a royal pain in the arse.

I've clearly lost some of my OHS ability.  Did 2x3 @70kg (154#) and then 1x5 @59kg (130#).  I was limited to three sets of bumpers - 15kg, 10kg, and 4.5kg

For the floor bench press I had a hard time getting under them.  3x10 @59kg (130#).  Not exactly the best workout but I did what I could do.

Skipped the DWOD.

Warmup:  250 jumping jacks, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@65#, 20 situps, 20 supermans, pushups with hands elevated 6" chest went below bumper plates, 10 strict pullups gripping the old closet shelf like I used to do when I was growing up there)
OHS warmup:  8@40kg, 5@49kg, 5@59kg

05/08 WODs

ASWOD
Deadlift 5 RM (add 10 lbs to last workout)

DWOD
Death By Tabata
Perform:
Alternating Tabata Deadlift and Burpee - 275 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
The entire workout should take 8 minutes.

Still feeling good on the deadlift.  Weight seemed easy.  Happy with progress.  Almost put on more weight be told myself to stick to the program.  275#

I used 205# for the deadlift (approximately 75%).  This one sucked pretty good.  So nice to put high volume deadlifts after a 5RM deadlift strength WOD.  Ya bastage!

8/7, 6/6, 5/6, 4/6, 4/5, 4/4, 4/4, 4/6 = 39/46

Warmup:  500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, GHD stuff x20 with 10# med ball, reverse hypers with 15# DB x20, weighted dips @45#, strict pullups)
Deadlift warmup:  8@135#, 5@185#, 5@235#, 5@255#

05/07 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)

DWOD
As many rounds as possible in 12 minutes of:
One rounds consists of:
1 Push Press @ 90% of 1 RM Press
1 Strict Pull Up
1 Push Press @ 90% of 1 RM Press
3 Strict Pull Ups
1 Push Press @ 90% of 1 RM Press
5 Strict Pull Ups
Post total rounds

Yay more squats.  Slowly working things out with the hip flexor.  Making some progress.  And finally back up to the 200# mark on the squats.  Seems like such a puny weight.  But again, keeping the ego in check and working up as rx'd.

The DWOD was interesting - I wasn't sure what my 1RM press was, so I guesstimated.  Used 115# for the push press.  Completed 6 full rounds + 1 PP + 1PU + 1PP.  Strict pullups definitely change the dynamic...

Warmup:  500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, GHD stuff x20, reverse hypers unweighted x20, weighted dips @35#)
Squat warmup:  10 air squats, 10 plate squats, 8@95#, 5@135#, 5@175#
Push press warmup:  10@45#, 8@88#

05/04 WODs

ASWOD
Done after DWOD:
Strict Chin Ups 3 x max reps

DWOD
Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.
Post heaviest set completed

Man this was surprisingly tough.  I think doing 4 reps in 1 set added up quickly.  Again, stuck with manageable weights.

3@65#, 3@95#, 3@135#, 3@155#, 3@165#

Don't do chinups all that often so wasn't sure what to expect.  Seemed decent, but died a quick death.

15, 10, 6

Warmup:  500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, GHD stuff x20, reverse hypers unweighted x20, ring dips)

05/03 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
DWOD
15, 12, 9, 6, 3 reps of:
Bench Press @ body weight
Handstand Push Ups
Post times & weights used

Okay starting to feel some pain in the right hip flexor when deep in the hole on squats.  Have been hitting it up with stretching, in particular Kstar's band pull torture.  Seems to be helping some.  Going to be a long term project.  Rumble Roller and lacrosse ball too!

Weight is still totally manageable but just need to make sure this doesn't get any worse.  Added 10# and am now at 195#.

For the DWOD scaled down to 135# and pike pushups.  That is an evil combination, would've struggled mightily to get regular handstands done (if I could even get them done).  In-laws were here so didn't want to be slamming against the door late at night too.  13:20

Warmup:  500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, GHD stuff x20, reverse hypers unweighted x20, weighted dips @35#)
Squat warmup:  10 air squats, 10 plate squats, 10@45#, 8@95#, 5@135#
Bench press warmup:  10@45#, 8@95#
C/D:  3x8 delt raises with DB's @25#, 3x10 landmine press @33#

05/01 WODs

ASWOD
Deadlift 5 RM (add 10 lbs to last workout)

DWOD
Complete 7 rounds:
Max Rep Weighted Pull Ups &/or Chin Ups - 25 lbs
20 Hollow Rocks
*you can alternate grips for each round.
Post total PU &/or CU completed

Okay, slowly building back my strength.  I actually feel like I'm training smart for the first time in awhile.  Following the plan and putting the ego to the side.  Amazing, no injuries and good progress.  Duh.

265# for the deadlifts.  Felt like buttah.  Happy with progress.  Will be getting heavy in no time.

For the weighted pullups got to use my new Rogue dip belt.  So much more comfy than the old tie down straps I was using.  Felt pretty good on the weighted pullups and chinups but faded fast.  Wore through my skin on the hollow rocks though.  I'm sure my form sucked bad as the volume kept increasing.  Fun shower time... :(

Pullup/Chinup reps:  10p, 7c, 4p, 4c, 5p, 5c, 3p

Warmup:  500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, GHD work x20 reps, reverse hypers unweighted x20)
Deadlift warmup:  8@95#, 8@135#, 5@185#, 5@235#

04/30 WODs

ASWOD
Press 3x5 (add 2.5 lbs to last workout)

DWOD
Religion 2.1
Complete 5 rounds:
Squat Max Reps
7 Burpee Box Jumps 20"
*Use 225 lbs for this workout if your squat is under 315 lbs
*Use 275 lbs for this workout if your squat is between 315-400 lbs
*Use 315 lbs for this workout if your squat is over 400 lbs.
*You have a 20 min cap on this workout. This means once 20 minutes comes you are done.
Post total number of reps and time it took to complete

Since I have reset keeping the weights manageable.  Press weight is still low, but I was never great at the press so hoping to see some nice linear progression.  Used 97.5# and had no problem with the weight.  I did some DB delt raises in between press sets since the weight seemed pretty light.  Used 25# DB's for that.  3x10

For the DWOD no way was I using the 225# squat weight considering that I'm squatting with less than that for my strength days right now.  Did 75% of 225 = 167.5#

Squat reps:  8, 8, 8, 10, 10
Total time:  18:30

Warmup:  500 singleunders, shoulders/hips/leg mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups)
Press warmup:  8@45#, 5@75#
Squat warmup:  8@95#, 8@135#

04/28 WOD

DWOD
15, 12, 9 reps of:
1 RT Arm DB Thruster - 50 lbs
1 LT Arm DB Thruster - 50 lbs
Strict Chin Ups

This is described as Fran's awkward sister.  Big volume, too heavy for me at this point.  Used 35# dumbbell instead.  Right arm was money.  Left arm was lame.  Need to work on that imbalance.  Strict chin ups got tiresome late into the WOD.  Broke them up after the first round.  Gassed.

Splits:  2:20/5:44/8:36

Warmup:  500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, weighted dips@25#, GHD stuff x20, reverse hypers 2x10)

04/27 WOD

ASWOD
Power Clean 5x3 (add 2.5 lbs to last workout)

DWOD - skipped

Once again, feeling pretty weak.  Did 185# previously pretty easily.  Dropped the weight however and will slowly build back up.

165#

Warmup:  20 power cleans@45#, 8@95#, 5@135#

04/26 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)

DWOD
12, 9, 6, 3 for reps:
Push Press 185 lbs
Ring Dips

More squats in this cycle?  Yay.  Actually glad to do them, still feeling weak.  Need to get my strength back.  Bench felt good, but kept the weight much lighter as well.

Squats @190#
Bench @175#

Push press 185#???  Um, no.  Pathetic how weak I've become, scaled to 115#.  Even that got dodgy near the end.  This is definitely giving motivation to train hard.  Gotta get it back!

7:45

Warmup:  500 single unders, shoulder/hips/leg mobility stuff, CFWUx1+ (OHS@45#, 20x GHD work, ring dips, strict pullups)
Squat w/u: 10 air squats, 10 squats holding 10# plate, 10@45#, 8@95#, 5@135#
Bench w/u: 10@45#, 8@95#, 6@135#

04/24 WODs

ASWOD
Deadlift 5 RM (add 10 lbs to last workout)
50 Evil Wheels

DWOD
Complete 4 rounds for time:
10 One Arm DB Power Snatches (5RT/5LT) - 100 lbs
30 yard Sprint

Okay, day two from the long break and continue to keep the weight light.  And it continues to feel heavy.  Actually not bad on the deadlifts.  But I've definitely have regressed.  Oh well.  Keep moving forward...  I forgot to do the evil wheels after the deadlifts so I did them the on rest day with no warmup.  Gotta love those things... :(

Deadlifts @255#


Warmup: 500 single unders, shoulder/hips/leg mobility stuff, CFWUx1+ (OHS@45#, 20x GHD work, weighted dips@25#, strict pullups)
Deadlift w/u:  10@95#, 8@135#, 5@185#

I don't have any dumbbells heavier than 50#, so that's what I used.  Wasn't bad at all.  Next time I'll use my 70# kettlebell.  Was able to do everything unbroken.  This was a fast WOD.

3:38

04/23 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

DWOD
Complete 4-6 efforts 60 Yard Pro Long Shuttle

*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.

*Warm up as needed and you have 4-6 efforts to find your fastest pro long shuttle.

Okay, took probably too much time off - spring break and then work was crazy with travel and a really important meeting. Getting back into it now though and hope for some uninterrupted time so I can really focus on my fitness. Resetting weights to actually even less than when I started this. Going to work on building up more slowly.

Squats @185#
Presses @95#

Seemed to tweak my low back some on the squats. Felt super weak. Presses actually were much better, but I decided to keep it at the lower weight.

Shuttles were pretty fun actually, although running backwards on the street could easily result in disaster if I had gotten my feet tangled up. But I was happy with my effort!

17.11 - 18.15 (missed stop button twice) - 16.59 - 16.33 - 16.33 - 16.09


Warmup: 500 single unders, shoulder/hips/leg mobility stuff, CFWUx1+ (OHS@45#, 20x GHD work, ring dips, strict pullups)
Squat w/u: 10 air squats, 10 squats holding 10# plate, 10@45#, 8@95#, 5@135#
Press w/u: 10@45#, 5@65#
Shuttle w/u: couple of light shuttles, some achilles work

04/09 WODs

ASWOD
Press 3x5 (add 5 lbs to last workout)

DWOD
Squat 3x5 (add 5 lbs to last workout)

*Rest 5 minutes between efforts. During the rest complete the following:

1 20 yard Four Cone Drill - Right Side Start
1 20 yard Four Cone Drill - Left Side Start

Okay, back on schedule (well, will fall off schedule again due to spring break). Shoulder press is definitely a goat for me. I plan on doing some of the Starting Strength training to help with that (lot of weighted dips apparently). But in the meantime I'll keep moving forward as best as possible. Added 5# to last workout and got the weight up successfully. 105#

Squat felt good, kept better form and didn't fold so much at the waist. No knee pain either so that's good thing. 210# (back to where I started CFFB before I got sick).

Calves were still sore from the sprints but not so bad to where I couldn't do the cone drills. I didn't have 20 yards square so did 10 yards square twice. Pretty fun but surprisingly took my breath away. I'm still a far cry from where I've been. Back is uber sore so the spring break of a few days will be very nice.

Warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups); press - 8@45, 8@65; squats - 10 plate squats @10#, 10@45#, 8@95#, 5@135#, 5@185#

04/08 WOD

Complete 8 rounds:

Sprint 200 meters

*Rest 3:1 (3:1 means however long it took you to sprint 200 meters times your rest by 3)

Okay, did this out of order but it worked out better timing wise. Ran late at night and pushed hard. Still not in great running shape and I was always aware of my achilles. I ran an out and back on the street - slight uphill on the way up and slight downhill on the way down. Should've warmed up the low back more as that tightened up some during the sprints. Definitely felt this one. Calves a bit sore afterwards. Head was throbbing too.

30.30 - 30.50 - 33.16 - 34.15 - 36.01 - 36.16 - 35.45 - 34.59

Warmup: 450 singleunders, 50 doubleunders, hip/leg mobility stuff, achilles work 3x10, couple of 50% or so runs of 200m

04/07 WODs

ASWOD
Power Clean 5x3 (add 2.5 lbs to last workout)

DWOD
Complete 5 rounds:

Max Rep Deadlifts 405 lbs
Max Rep Pull Ups

*Rest as needed between rounds

The normal DWOD was:

Complete 8 rounds
Sprint 200 meters
*Rest 3:1 (3:1 means however long it took you to sprint 200 meters times your rest by 3) Example 45 seconds: 2:15 seconds

I decided since I was a day behind to do the Saturday DWOD on Friday. Yikes, those deadlifts after power cleans = torched back. Probably wasn't the smartest thing, but didn't want anything heavy for Sunday since Monday will be a heavy day. Plan on doing the sprints on Sunday.

Power cleans did 185# and for most felt solid. Only when I got lazy or didn't focus did it get a little sloppy and had to arch the back to get under.

The deadlifts I decided 325# would be the target - 2X my bodyweight. Felt pretty heavy but I kept good form. Round 3 I took way too long of a break and seemed like my body cooled down. I made up for it on the last two rounds.

Rd 1 - 3, 12
Rd 2 - 3, 8
Rd 3 - 1, 8
Rd 4 - 3, 5
Rd 5 - 4, 4

My grip was fried too. Tough one.

Warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips); power cleans - 8@95, 5@135, 5@155; deadlifts - 5@245, 5@295

04/06 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)

DWOD
As many rounds as possible in 8 minutes:

5 DB Burpees - 40 lbs
10 Ball Slams - 40 lbs

Didn't we just do squats? Why yes, we did. Fine. Add 5#. Still nothing stellar but added 5# and felt solid. No knee twinge. So that is good. Good depth. 205#

Bench press I'm still decent at but definitely felt a bit heavier this time. Still regaining strength. 185# pretty solid.

For the DWOD I substituted 53# KB swings for the ball slams as it was late and my daughter is asleep above the gym. My little noise abatement program. I used 20# dumbbells as well on the burpees. Those sucked bad. Way to make something that sucks even worse!!! 6 rounds + 2 burpees

Warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips); squats - 10 air squats, 10@45, 8@95, 5@135, 5@185; bench press - 10@45, 8@115, 5@165; DWOD - KB swings 10@26, 10@35, 10@53

04/04 WODs

ASWOD
Deadlift 5 RM (add 10 lbs to last workout)

DWOD
Complete 7 rounds:

Max Rep Handstand Push Ups
15 Hollow Rocks

Okay getting back at it. Figured I'd be happy with meeting the deadlift number I did on 3/20 - 295#. Actually this time it felt a little bit better. So I'm happy wth that.

The handstand pushups I did okay on, but probably took too long of a break between as I needed to do some stuff in the house. First round was rough, muscles had cooled. Got better but then proceeded to drop off rapidly. Hollow rocks weren't too bad assuming I was doing them correctly... :)

HSPU - 6 - 7 - 4 - 4 - 5 - 2 - 3

Warmup: 450 singlunders, 30 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups); deadlift - 10@135, 5@185, 5@245

04/03 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

DWOD
Complete for time:

150 Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

Okay, sick as a dog for two weeks with some nasty sinus gunk. Lost weight, lost strength, lost fitness. Bummer because I was starting to feel pretty good about things. Oh well, basically am resetting.

Back squat @200# (felt that little twinge in my left knee again)
Shoulder press @100# (felt pretty easy)

DWOD: scaled to 100 pushups and subbed 10 double unders for sprints (raining). 9:12

Warmup: 500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups); Back squats - 10@95, 8@135, 5@185; Shoulder press - 10@45, 6@65

03/20 WODs

ASWOD
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

DWOD
Complete 4 rounds:
100 yard Farmers Walk - AHAP
Sprint 100 yards
AHAP = As Heavy As Possible
Rest 90 seconds between efforts.

Okay first time doing heavy deadlifts in quite some time. Definitely at least this year and back into 2011. Had a goal of 295# - thought that seemed reasonable. Good warmup and it did feel good. Might have rounded a teeny bit but not sure. Weight seemed to go up pretty easily.

Funny was just talking to a friend about how many strict pullups I can do right now. I figured at least 15 possibly 18-20. That didn't take into consideration deadlifting before. But got 16 on the first round and then 10 and 7. 3 minute breaks in between sets. Pretty happy with those although I expect them to increase as well as I do more strict pullups.

For the DWOD I only had 50# dumbbells so used those. Probably couldn't have gone too much heavier as my grip was losing it at the end of round 4. Did an out and back for the farmer's walks and then ran at about 75% for the 100 yard sprints. Achilles felt good but I'm trying to build up the strength in it.

Warmup: 500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips); deadlift warmup: 10@95#, 8@135#, 5@185#, 5@205#, 5@245#; running warmup: 5x10 achilles

03/19 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5

DWOD
Complete 2 rounds for time:

50 DB Push Press w/ Palms Facing - 50 lbs
15 Box Jumps @ 70% of 1 RM from 3-16-12

*During the round if you set the DB's down without completing all 50 reps, complete 5 burpees immediately upon setting the DB's down. You can rest with the DBs on your shoulders, but can not set them down without a penalty.

Yay overhead work. I suck at most anything overhead. Really need to improve this area. Hopefully the linear progression works for that as I really need to get stronger.

Did 210# for the squats (+5 lbs. from 3/15/12 WOD). Felt good, no left knee pain. Shoulder press did a measly 100# - probably could've added a little more, but starting out slowly for that one. Not to mention the DWOD that was to follow. Evil. Pure evil.

Did some more warmups on box jumps (5.5", 10", 13", 16.5", 10 reps of each). Used 24" for the box jumps. Started with 25# db's but switched to 20# for round 2. Shoulders are FRIED!!! Never did sit the weights down but man that sucked. Can't believe rx'd weight is 50#. Beastly.

8:38

Warmup: 500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups); squat warmup-10@45#, 8@135#, 5@185#; press warmup-10@45#, 8@65#
C/D: achilles 5x10

03/16 WODs

ASWOD
Power Clean 5x3

DWOD
Complete before SWOD:
Max Height Box Jump

then after SWOD:
Max Weighted Pull Up or Chin Up

Okay, the max box jump deal made me a bit nervous. I haven't box jumped since before my achilles injury. So I took it super slow. I did 10@4.5", 10@9", 10@12", 10@16.5", 10@21", and 10@24". That was plenty of volume and I practiced form big time on this. My best box jump is 56" but I'm not ready to try anything that explosive. I was comfortable on the 24" jumps.

I like power cleans - I'm not great at them but I feel more comfortable doing them since I don't have to get under the bar like with regular cleans. Did 185# for the 5x3 sets.

I have done pretty good with weighted pullups in the past. PR is 107.5#. But I knew I wasn't going to sniff that. Happy with the 81#, probably could've gone more but I tried jumping up too quickly.

35-53-71-81-91(f)-91(f)

Warmup: 500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips); power cleans-10@45#, 5@95#, 5@135#, 3@155#

03/15 WODs

ASWOD
Squat 3x5
Bench 3x5

DWOD
Complete 7 rounds:

Max Rep Plyo Push Ups
Sprint 50 yards

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate

*Rest 45 seconds between rounds

Okay got advice from the CFFBers to do the Amateur strength WOD. I'm cool with that, doesn't hurt my ego. Probably makes better sense since I'm new to the program. I had just figured with my CF experience I could skip into the Collegiate strength WOD. I have a lot of strength I want to gain so this will help with the linear progression.

During squat warmups I felt a little tweak in my left knee. So kept the weight reasonable at 205# for the 3x5.

Bench press felt good, and I could go heavier with my safety spotters! Did 195# comfortably.

The DWOD was so much fun. I didn't sprint since I'm watching the achilles so instead did 10 doubleunders. I've lost my mojo on those and had a hard time stringing more than 3 together. Need to practice!

25-12-10-10-8-8-9 total 82 plyo pushups

Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips); squat warmup-10@45#, 5@135#, 5@185#; bench warmup-10@45#, 5@135#, 5@185#

03/13 WOD

SWOD
Hang Power Clean 1, 1, 1, 1, 1
50 Evil Wheels

DWOD
Death by Ball Slam
Complete:
1 ball slam the first minute, two ball slams the second minute, three ball slams the third minute and so on...
*Use a 50 lbs ball slam, or as heavy as you have.

Had a number in my head for the hang power cleans. Thought I would start with that weight. Unfortunately it felt like an anchor so I backed things way off. Started to figure it out so jumped back up to that weight pretty quickly. Still couldn't get it. Lowered the weight, re-figured it back out and got it easily. So trying to remember that technique, I put the weight I had hoped on hitting and I got it this time! Sweet! Not a ton o' weight but I'm pleased.

155-160-170-185(f)-185(f)-175-185

Evil wheels still seem not easy and torched my arms more than my core. Took me 4:53 to do them and again broke them up into 30-10-10. Decided to not do the DWOD since I'm pretty torched and need the rest. A rest day couldn't have come at a better time.

Warmups: 500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips); HPC: 10@45#, 8@95#, 5@135#

03/12 WODs

SWOD
Front Squat 3 RM, 3x3 @ 90% of 3 RM

DWOD
Complete 5 rounds:

1 Push Press - 185 lbs
1 Strict Pull Up
3 Push Presses - 185 lbs
3 Strict Pull Ups
Max Reps of Push Press - 185 lbs
Max Reps of Strict Pull Ups

*Rest 90 seconds between rounds

Post number from max rep push press + pull ups of each round

Yes! Love front squats. Although I still like overhead squats better. But front squats are my second favorite. Have a decent front squat 1RM @255#. Wasn't sure what to expect on this one. Put 205# on there after a good warmup and felt pretty good with that. Could've probably gone heavier, but the third rep in each set wasn't a cake walk.

No way could I do 185# push presses so I scaled down to 135#. Getting stuff overhead still is not my strength - something I hope CFFB will help with. Lot of energy expended on the push presses in the last round of each set. And no rest for the weary with the max strict pullups. Reasonably happy with this effort.

Max reps push press: 4-4-4-3-4
Max reps strict pullups: 10-7-7-5-6

Warmups: 500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#); front squat: 10@45#, 8@95#, 5@135#, 3@185#; push press: 1`0@45#, 8@95#
C/D: achilles 5x10, calf raises 3x10@135#

03/10 WOD

SWOD - rest day

DWOD
Complete 10 rounds:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do not drop the weight.
*Do not set it down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Didn't look to bad on paper, but that usually means it sucks pretty bad in real life. It was definitely a tough one. Showed the weakness from my left vs. my right side. Need to incorporate dumbbells more into my WODs. The biggest dumbbell I have is 50# so used that. Ended up with 4 drops, so 4 burpee penalty. Not bad.

7:34

Warmup: 500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@65#, ring dips)

03/09 WODs

SWOD
Rack Pull 3 RM
*Bottom of the knees to lockout
50 Evil Wheels

DWOD
Complete 7 rounds:
Handstand Holds for maximum time
Max Reps of Supine Ring Pull Ups
Post total time of holds & reps

Haven't done anything remotely close to heavy deadlifts for quite some time. Last time I did deadlifts I had tweaked my glute/low back. And I have never done rack pulls before. Studied up on what they were and went for it. Felt a bit awkward. I had no problem pulling my final weight up, so I decided, what the heck, I'll go heavier. And I did it again no problem. Decided however enough was enough.

345# (was going to stop at 315#)

Evil wheels were just that. Evil. Did them from my knees, full depth with nose touching the ground. Broke it up into 30-10-10. Core torched.

I remember doing handstand holds before. Of course, I don't think this many or with supine ring pullups in between. Not an easy WOD. But some different stuff so that is cool.

1:05-:50-:35-:35-:30-:30-:30
14-10-8-8-7-7-6

Warmups: 500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips); rack pulls: 10@45#, 8@135#, 5@205#, 3@275#, 3@295#, 3@305#, 3@315#;

03/08 WODs

SWOD
Bench 2, 2, 2, 2, 2

DWOD
Complete:
6 x 3 Squats @ 90% of 5 RM from 2-27-12
*Rest 45 seconds between sets
then...
Sprint
6 x 50 yards
*Rest 45 seconds between sprints

Cool excited to see some more bench pressing - something I used to do more frequently. Oddly enough, the CF programming got me pretty darn good at BP despite not doing it that often (240 1RM which I never even got close to before). Still ramping up so kept the expectations in check.

205-215-220-222.5(1)-222.5(1)

Pretty happy with those numbers at this point. Looking forward to them going up! New Rogue Fitness S2 rack with safety spotters made doing bench a joy. No more worries about rolling a failed lift down my torso.

More heavy stuff on the DWOD which I haven't done in awhile. Felt pretty good although seems like my torso was leaning forward in the hole.

205# for 6 sets of 3 reps

Took it super easy on the sprints, trying to be very careful with the achilles. Seemed pretty good but need to remember not to push it too hard too soon.

Warmups: 500 singleunders, shoulder/hips/leg mobility stuff, CFWUx1 (OHS@45#, ring dips); BP 10@45#, 8@135#, 2@185#; Squats: 8@135#, 5@185#
C/D: achilles work 5x10 reps

03/06 WOD

Strength WOD
Overhead Squat 2, 2, 2, 2, 2, 2, 2, 2

Daily WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans
Strict Pull Ups

*Perform Power Cleans at 65%-75% of 1 RM

What is this you say? Two WODs? Well, I've decided I'm going to follow the CrossFit Football programming. I want to get stronger as I think that will help me with a lot of things. I've read some good stuff about the CFFB programming and I've thought about doing it before. So why not now? Well, other than explosive movements (sprints, lateral jumps) could be a bit dicey with this achilles. But I'll still monitor it closely and not get too crazy.

Love overhead squats and my 1 rep PR is 196#. Knew I wouldn't get anywhere close to that but still like it. Actually pleased with what I did:

135 - 155 - 165 - 170 - 172.5(F) - 172.5(1) - 172.5(1) - 175

So not bad considering I haven't done any heavy OHS for awhile.

Did the daily WOD at 115# cleans - probably should've gone 135# but was a bit nervous going that heavy. Lot of volume, 115# maybe was the right number.

16:43

Strict pullups were brutal. Again, tons of volume. Especially after doing power cleans.

Warmup: 500 singleunders, shoulder/leg/hip mobility stuff, CFWUx1 (OHS@45#, ring dips); OHS - 8@95#, 5@115#
C/D: Rumble Roller, massage chair, achilles stuff

03/04 WOD

Complete as many rounds as possible in 10 minutes of:
185 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent

Ah crap, rope climbs... Since I don't know how to climb a rope with my feet, these are killer. But I decided this time to watch a video and ACTUALLY practice (vs. hoping I could figure it out through osmosis). And guess what? I figured it out!!! Woohoo! I decided that if I started with my feet on the ground (no jump), and touched my head to the rafters (11'), that would be dang close to a standard 15' rope climb. So no more seat rope climbs!!!

Scaled the weight to 135#. Got 8 total rounds. Happy with that.

Warmup: 500 singleunders, shoulder/legs/hip mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups)
C/D: stretching, Rumble Roller, achilles work

03/03 WOD

Back Squat 5-5-5-5-5 reps

Yay heavy squatting! It has been awhile my friend. Haven't done any heavy lifting in awhile, so wasn't sure what to expect. Did okay (legs are going to feel that!)

185 - 195 - 205 - 215 - 225

So not horrible considering my lack of strength right now.

Warmup: 500 singleunders, shoulder/leg/hip mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups); squats - 10@45#, 8@95#, 5#135#

03/02 WOD

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Man, the snatch... My nemesis. With a PR of 125#, this was going to be trouble. Figured I would get through the first round no problem. Strategy was to finish that in a reasonable amount of time, to not gas myself. Then spend the rest of the time struggling with 135#. To my surprise I did 6! Had I pushed myself might have gotten 10. Anyhow, anything over 30 was gravy. This hurt my unofficial standing in the Open, but I'm training for next year anyhow when I'm officially in the Masters category.

36 snatches total

Warmup: 500 singleunders, shoulder/leg/hip mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups)
C/D: 10 deadlifts @135#, 3x10 bench press @135#

02/28 WOD

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Ooh boy, so excited to do this one... Um, no. But I know I've done over 100 burpees in a row before, so figured I could do this. Still not in very good shape so the expectations were low. Just didn't want to flame out and do under 80. This burpee required you touch a target with both hands 6" above your outstretched hand. I just learned how to do burpees properly (sprawl vs. pushup) so I thought I might be able to do okay considering my fitness level.

91 burpees

Pretty happy with that. Definitely plenty of room for improvement but better than I expected.

Warmup: 500 singleunders, shoulder/legs/hip mobility stuff, CFWUx1 (OHS@45#, ring dips)

02/26 WOD

2 minutes plank followed by
4 Rounds, each round 3:15 in duration
30 Kettlebell swings @53#
20 doubleunders
Toes to bar filling remaining time
2 minutes plank

This again was a workout in my wife's challenge. Knocked out the KB swings and doubleunders pretty quickly. Lots of time for the T2B's... ugh. Did the following T2B's:

15-13-10-9

Couldn't hold the final plank as my core was torched. Broke it up into three segments.

Warmup: 1,000 singleunders, shoulder and hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups)
C/D: 2x each leg spider man stretch, 2 min squat hold

02/25 WOD

Tabata
8 rounds rowing
4 rounds squat
6 rounds rowing
4 rounds situps
4 rounds rowing
4 rounds squat
2 rounds rowing
4 rounds situps

Another one in my wife's challenge. I substituted rowing for running as I continue to nurse my achilles. Pretty much stunk it up.

Squat #1: 14-13-13-13
Situps #1: 10-11-10-10
Squat #2: 14-13-13-14
Situps #2: 11-10-10-10

Warmup: row 2 minutes, CFWUx1 (OHS@45#, ring dips, strict pullups)

02/23 WOD

6 Rounds
10 shoulder press @65#
10 pullups
10 ring pushups

Okay, I think I did some working out between 2/10 and 2/23 but can't seem to find any notes. It would've been limited though still. I did learn how to snowboard in between there so that was cool. That was a full body workout for 6 hours.

This was a workout that my wife and neighbor did as part of their fitness challenge. Thought I would participate as well.

16:46

Warmup: 500 singleunders, CFWUx1 (OHS@65#, ring dips)

02/10 WOD

Again, another stay active kinda thang.

Pullups: 5x10
Press: 10@95#, 10@95#
Pushups: 4x20 (in the AM separate from this)

02/05 WOD

Well, not a WOD, but feel like I should do something. Achilles is still tweaked, but seems to be improving. Being EXTREMELY cautious.

Press: 10@45#, 10@65#, 10@88#, 10@95#
Pullups: 4x10

01/26 WOD

8 rounds of:
Run 400 meters
Rest 90 seconds

Okay did this one on the treadmill. Kept the pace pretty moderate at 10mph. Unfortunately I ended up tweaking my achilles on this. I think it had been building up over the entire month and culminated in this... :( I wish I hadn't gone out on New Year's Eve and loaded up my brand new sled with a bunch of weight and pushed it up the street with no warmup... :( Time to shut it down for awhile...

1:39 - 1:38 - 1:38

Warmup: 15 minutes of running/light sprinting

01/24 WOD

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Still scaling things this month - scaled the front squat to 115#. I have just enough clearance to do chest to bar pullups - my hair grazes the ceiling. Keeps me honest that way.

9:45

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@65#, ring dips)

01/23 WOD

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Pressing overhead definitely is a goat for me. Not sure why, guess I need to keep working at this. Gotta grease the groove or something.

115 - 115 - 115 - 117.5 - 117.5 - 117.5 - 117.5 - 120 - 120 - 122.5

Crunched for time so did an abbreviated warmup: shoulder mobility stuff, land mine work with just the barbell (10 reps per side), press 10@45#, 5@95#

01/22 WOD

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

I had tweaked my back doing deadlifts in December, so went super light on this one. Warmed up with deadlifts, 10@95# and then 8@135#. Felt the same flare up on the 135# so scaled this down to 95# and 5 rounds. Paid a lot of attention to the deadlifts so I wouldn't make things worse.

6:52

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

01/19 WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

PR on Elizabeth was set on 1/15/11, just after my neck injury but before my time off/rehab. 11:47 rx'd! This time I decided to scale since I'm trying to rebuild... Cleans at 95#. Time was 10:43. Not much capacity right now.

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

01-18 WOD

Split snatch 1-1-1-1-1-1-1 reps

Not very good at the snatch... The olympic lift that is... ;) Definitely need more practice.

95 - 105 - 115 - 125 - 130(press out) - 130 - 132.5(press out)

Warmed up with a weighted PVC pipe, and then 5@45#, 1@65#.

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

01/16 WOD

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Jeeze ugly WOD. Couple of my least favorite things. Toes-to-bar though suck big time, and actually the wallball shots were so much better. Did those unbroken all the way through (scaled to 15# ball). Broke up the TTB's quite a bit though. Grip didn't like it at all. Just started to tear but fortunately I was done before anything major happened.

9:14

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

01/15 WOD

Run 5K

Okay, haven't run in awhile so did a nice pedestrian pace. Felt a little twinge in my left calf/achilles. And left foot. Sheesh. Otherwise felt comfortable and could've definitely pushed harder. Ran on treadmill with slight incline.

28:00

Warmup: none
C/D: 0.25m walk on treadmill

01/14 WOD

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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. Unit for the row is "calories".

Was traveling so skipped a cycle. See I missed Filthy 50... Oh darn... :) This was a good butt kicker. No scaling, just do what you can do. Tried pacing, maintaining consistency vs. blowing up in the early rounds. Think I did okay.

Row: 7-7-8-7-7-7-7-7
Squat: 14-14-14-13-13-13-12-13
Pullup: 7-7-6-5-5-5-5-5
Pushup: 10-10-10-8-8-8-7-7
Situp: 10-10-8-8-8-8-8-8

Tabata score 39

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

01/08 WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Yay love this pullup ladder. Actually not so much. Still don't have my pullup mojo back, hands aren't conditioned to the high volume. I last did this back on 9/27/2010 and did 14 rounds + 12 reps. Not too shabby. Plus apparently I ripped my hand during that so even more impressive. This time I did:

12 rounds + 7 reps

I'm happy with that. Got to round 10 and after that the wheels started falling off. Happy to have made it as far as I did after that.

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