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#