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)

01/07 WOD

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Scaled to 95# deadlifts, 10 reps and 10 pushups. Plenty o' volume. High volume deadlifts was where I tweaked my back/glute last time so I wanted to be careful.

8:47

Did this as rx'd on 9/28/2010 in 15:55.

Warmup: 500 barefoot jump rope, shoulder mobility stuff, CFWUx1 (OHS@45#, strict pullups), deadlifts 10@65#, 10@95#

01/06 WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Scaled to 15 box jumps @24" and 15 wall ball shots @20#. Again, about the right volume for me at this point. I strongly dislike wall balls... :(

21:35

3:45 - 4:23 - 4:22 - 4:23 - 4:39 (splits)

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

01/04 WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Okay, still scaling and feeling good about that. Reduced volume to 12 minutes. Seemed just right. Happy with my results:

10 rounds + 5 pullups + 10 pushups

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

01/03 WOD

Overhead Squat 3-3-3-3-3 reps

Day 2 of Paleo and feeling good. Lot's of energy! Unfortunately still not lots of strength. But again, trying to put the ego to the side and build... My 1RM PR is 196# so I had an idea where I thought I should be. But I didn't hit it. Weight felt heavy and wrists weak.

135-155-160(1)-155(2)-145

Nothing spectacular. A bit depressing actually. But again, that's okay... I'll get it back... Must... Be... Patient...

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@65#, ring dips); OHS 5@95#, 5@115#
C/D: landmine work (10/side@empty bar, 5/side@10# on bar, 10/side@10# on bar); rumble roller work

01/02 WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Okay, here we go - nice way to "ease" back into CrossFit... I promised myself I would spend the entire month of January scaling things to build a better foundation and not hurt myself. For Fran I scaled the thrusters to 65#. Those actually seemed pretty easy. Did them all unbroken. The pullups however were broken on every round. Always a good gasser, glad I did it scaled. Time didn't beat my rx'd PR of 4:53 - but that's okay, need to build up... :)

5:04

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips), some thrusters with 65#