06/15 WOD

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Scary WOD seeing the elites in the 30-40+ minute range. Just went for it, no warmup, and actually tried to pace myself reasonably. Didn't torch myself on the rower. Lot of burpees. Was actually happiest on the box jumps and running. Weird.

55:50 (splits: 17:40 - 19:50 - 18:40)

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

06/12 WODs

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

Did this WOD in the AM. Yay my favorites - rope climbs and wall balls. Of course the wall balls after I tweak my neck a bit. Had low expectations for this one and I did not disappoint myself...

3 Rounds + rope climb + ring dips + 4 wall ball shots

Warmup: 500 single unders, shoulder mobility stuff, CFWUx1 (mods-OHS@45#, strict pullups), shoulder press 1x10@45#

WOD #2 (PM)

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

With a late softball game late tomorrow, wanted to get this WOD in. Probably a mistake but oh well. Big volume of push presses for me at that weight. Beat the crap out of me. Super slow time, but finished as rx'd.

29:48

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx1 (mods-OHS@45#, no dips, no pullups); push press 10@45#, 5@95#, 5@115#; deadlifts 8@135#, 5@181#, 3@225#

06/10 WOD

Push Jerk 2-2-2-2-2-2-2-2-2-2 reps

Still working on getting my mojo back after the long layoff. Strength seems like it is coming around. Excited for this one. Overhead stuff is my weakness. Previous 1RM for this lift was 164 in January 2010. So started off light with this but ramped up pretty quickly. Felt really good. Last set though was a near disaster on rep two, with me mis-timing my jump and I barely moved the bar up. Unfortunately my neck took most of the weight on the landing. Dumbass. Especially since my neck was feeling as good as it has in ages. Iced immediately. Hopefully nothing major. Started behind the head at 165#.

135 - 145 - 155 - 160 - 165 - 170 - 175 - 185 - 195 - 205(1)

Super happy with the end number but not the potential aggravation of my neck... :(

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips, strict pullups), shoulder press 1x10@45#; push jerks 5@45#, 5@95#

06/09 WOD

Moving two yards of base rock from front to backyard. Not for time. In wheelbarrow. Lots of shoveling. Hot. Good functional work! Active recovery day... :)

06/08 WOD

Snatch balance 1-1-1-1-1-1-1

Okay, last time I did this was the first time I did this. So not much experience doing this. Watched Allison's video many times (to evaluate her form, err, lifting form of course)... :) Felt more confident after watching it and did much better.

Last time (10/15/2010): 110-120(F)-115-120-125-130-135

This time: 115-125-135-145-155-165-175(F)

Thought I had 175! Tried it twice more and I actually was slowly pressing up on the 8th attempt when inexplicably I lost my balance and had to ditch the weight. So close!

Happy though, but really wanted to beat her weight (considering I outweigh her by 40+ lbs.)

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx1 (mods-OHS@45#, ring dips, strict pullups), shoulder press 1x10@45#; snatch balance 8@45#, 5@95#

06/07 WOD

2011 CrossFit Games Regional Workout 6

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

Okay needed to take some time off after the last WOD - haven't done this volume in awhile. Mixed in a lousy softball game on Monday. Don't have dumbbells so substituted a 95# barbell instead. Row and burpees not bad but overhead stunk. Toes to bar sucked too. Went back and forth in the garage for the lunges and sprint (18' repeated as necessary). Goal was sub-20 and I got it!

19:44

Warmup: 500 single unders, shoulder mobility stuff, CFWUx1 (mods: OHS @@65#, ring dips), shoulder press 1x10@65#

06/04 WOD

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Um, not sure if it would've helped, but probably should've taken a break between the last WOD and this one (as prescribed on the main page). Oh well. I was going to do Murph but then decided to stay on schedule with the main page. Set a goal of doing 10 reps every minute with the exception being the double unders. In hindsight, I would've taken that for the entire workout. Ugly. Was on schedule through the pull-ups and kettelbell swings, but then the wheels came tumbling off on the double unders. My timing was all off and I couldn't string many together at all. Not to mention my arms were pretty darn tired. I switched to a heavier rope and that helped. Should've done that sooner. So at this point I'm pretty much toast and have the 100 OHS staring at me. Joy. Did the first 30 at rx'd weight, but I don't think I could get through the remaining 70 so I scaled it down to 65#. My wrists appreciated that. Painfully slow time.

46:36

Long way to go to get back my fitness.

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

06/03 WOD

"Moon"

Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

Ugh, not a fan of the rope climb. 14 ascents so delicious. Scaled this bad boy to a 26# kettlebell, and then did the first rope ascents from the seated position on a 12' rope but after that started from the standing position. At least I didn't jump on the start of the rope climb. Still major suckage.

21:38

Warmup: 500 single unders, shoulder mobility stuff, CFWUx1 (mods: OHS@65#, ring dips, and mixed in 1x10 shoulder press @65#)

* U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.

06/02 WOD

Power clean 1-1-1-1-1-1-1 reps

Okay finally feeling human again both physically and more importantly mentally. That adventure race beat me up. Looking forward to getting back to the main page programming. And as usual I return to a 7x1 heavy day. Yay!

Did a 211# clean about 6 months ago, but haven't done any heavy cleans since and mix in the two months off for the neck injury and I was hopeful that I would hit 200#. Warmup felt pretty good so hopes were higher. Rounds 1 and 2 were pretty easy. Round 3 I had bad form and lost it. Same weight round 4 and I practically blasted my chin with the weight - nice! So figured keep moving the weight up. Well, could never re-create that explosive 4th lift and failed on every lift (including two bonus rounds that I really wanted). Oh well, pretty good effort. Wish I had the heavier weight on lift 4...

185 - 195 - 205F - 205 - 215F - 215F - 215F (bonus rounds 215F - 215F)

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx1 (mods-OHS@65#, ring dips)

04/24-05/31 WODs

Okay, going to do one massive post for all the workouts I did prior to the adventure race, and then the little bit afterwards.

05/31
6 mile hike + a beastly hillclimb straight up 8 minutes

05/29 WOD
CFWUx3 (mods: OHS@45# rds 1-2, rd 3@65#, ring dips, shoulder press 10@45#)
Warmup: 500 barefoot single unders, shoulder mobility stuff

05/27 WOD
CFWUx3 (mods: OHS@45#, ring dips), shoulder press 2x10@45#

05/12 - ADVENTURE RACE!!!

05/10
Spinerval 9.5 workout, correct gearing
Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx2 (mods: OHS@45#, ring dips), shoulder press 2x10@45#

05/09 - Softball

05/07 - Kayak 2.5 hours (2 of those hours chauffeuring people)

05/05 - 1 hour treadmill (traveling), LSD, 6 miles

05/04 WOD
21-15-9
OHS@95#
Burpees

8:49

That was ugly. OHS is I think a good lift for me. Did all OHS's unbroken except for the 15 round made 13... Burpees killed me.

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

05/03 - 20 minutes moving boulders with neighbor...

05/02 - Spinerval 9.5 workout (5 of 7 intervals); softball later that night

04/30 WODs
1:15 MTB ride up Finley Road and back

WOD #2 (3+ hours later)
21-15-9
Chest to bar pullups
Ring pushups
Front squats @135#

12:39

Warmup: 500 single unders, shoulder mobility stuff, CFWUx1 (mods: OHS@45#, ring dips), front squats 8@45#, 6@95#, 4@115#

04/28 - Spinerval 9.5 workout (warmup 10 mins spinning on bike)

04/27 WODs
Run 5K

Ran on treadmill hilly course (cross country #3, program 5)

30:00

C/D: walk 0.27 miles

WOD #2
5x5 Good Mornings (2 mins rest between sets)
5x3 Power Snatch (2 mins rest between sets)
5-10 mins rest
50 Burpees, 50 Pullups

Good morning weights: 85 - 90 - 95 - 100 - 110
Power snatch weights: 95F - 95 - 95F - 95 - 100
Broke the burpees and pullups into sets of 10 (10 burpees then 10 pullups, repeated five times)

5:57

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx1 (mods: OHS@45#, ring dips); good mornings 8@45#, 5@65#; power snatches 8@weighted PVC bar, 6@45#, 4@65#

04/26 WODs
CrossFit Total
1 rep max, 3 attempts
Back Squat
Shoulder Press
Deadlift

Been ages, haven't lifted heavy for some time...

Backsquat: 245 - 260 - 270F
Shoulder Press: 115 - 125 - 135
Deadlift: 292 - 312 - 332

Total: 727

Not bad, but pretty far away from my previous PR set just prior to my neck injury in January (16th):

300# BS, 135# SP, 385# DL = 820# total

BS - 275, 285, 300
SP - 115, 125, 135
DL - 345, 365, 385

WOD #2 - Spinerval 7.5 workout

04/25 - Softball

04/24 WODs
5 Thrusters @135# on the minute for 10 minutes
10 minutes rest
100 pushups for time

Scaled thrusters to 105#. Got them all in. Pushups took 6:38

Warmup: 500 single unders, shoulder mobility stuff, CFWUx1 (mods: OHS@45#, ring dips), thrusters: 10@45#, 8@65#, 5@95#

Rested 5 minutes

WOD #2
Run 5K

1% incline on treadmill. 23:40

C/D: 0.25 mile walk

04/23 WOD

Spinerval 9.5 workout (stationary bike)

Improved over first try on this, gearing still scaled a bit.

Warmup: 4 mins on stationary bike (Spinerval warmup)

04/22 WOD

Shoulder Press 5×3 90% , 2-3min rest between sets

Rest 5min

3 Rounds
2 Accents 12ft L-sit Rope Climb, sit start on the ground.
8 Box Jumps 30″, whole foot on the box
50 Step walking lunges

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of the Following sports:
Swim, Bike Run, C2

All out efforts:

3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

I actually did these in reverse from above. Did the C2 rower and stayed reasonably consistent.

949m - 935m - 916m

Shoulder press: 95 - 105 - 110 - 115 - 115

3 Round metcon: 14:19

Warmup: 1000m row for rowing WOD. 500 single unders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), shoulder press 10@45#

04/21 WOD

Deadlift 10, 8, 5, 3, 3, 3 , 2 min rest between sets

Rest 5Min

For Time:

40 Double Unders
20 Dumbell Power Clean & Jerks 50lb each
40 Double Unders
10 Dumbell Power Clean & Jerks 50lb each
40 Double Unders
5 Dumbell Power Clean & Jerks 50lb each
40 Double Unders

Deadlifts: 185 - 205 - 225 - 235 - 255 - 275

Scaled the remaining workout in 1/2. Used 95# barbell for C&J's. 8:21

04/20 WOD

Spinerval 9.5 workout (scaled gearing)

Warmup: 500 single unders barefoot, CFWUx2 (mods - OHS@45#, ring dips, strict pullups)

04/18 WOD

Run 5K

Cross country 2 setting on treadmill (program 4). 28:23

Played softball shortly after...

04/17 WOD

Run 5K

Hilly setting on treadmill (program 6). 28:56

Warmup: 0.50 miles run
C/D: 0.40 miles walk

04/15 WOD

On indoor trainer:

10 minute bike warmup
20 minutes tempo on bike
5 minutes cool down

3x15 GHD situps and extensions
3x15 kettlebell swings @ 1 pood
3x15 bench press @ 95#
3x10 pullups

04/14 WOD

Spinerval 7.5 workout (35 mins)

04/13 WOD

On the minute for 15 minutes:

4 clapping pushups
8 kettlebell swings (1.5 pood)
12 squats

Got through each round except I skipped round 10. 14 total rounds.

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

04/07 WOD

Bike Intervals stationary bike 30 mins

3x5 Back Squats

205 - 215 - 235

Warmup: back squats 5@135#, 5@185#
C/D: 10 strict pullups

04/04 WOD

Run 5K (treadmill)

"Lynne"

Five Rounds Max reps of

Bodyweight bench press (Smith machine)
Pullups (strict)

23:20 on the 5K not too bad. My Lynne wasn't very good though:

1 - 15/12
2 - 13/8
3 - 12/7
4 - 10/6
5 - 8/5

Totals 58/38 = 96. Previous PR was 104. Someday I'll try this with kipping pullups.

Warmup: run 5K

04/02 WOD

In Hawaii, trying to mix in some workouts. Lots of walking but workouts were sporadic.

Stationary bike 30 mins

03/29 WOD

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Scaled to:

100# deadlifts, otherwise everything rx'd.

9 full rounds

Warmup: 500 single unders, shoulder mobility stuff, box jumps 20@16", deadlifts 10@100#, 10 pushups

03/28 WOD

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Scaled to 1/2 (not ready for that volume).

7:25

Warmup: 500 single unders, CFWUx1 (mods - OHS@45#, ring dips)

03/27 WOD

Softball practice in the AM then later that night:

"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Scaled clean and jerks to 95#

8:10 first mile, 5:29 800m, 9:27 second mile. 32:10 overall time.

Warmup: CFWUx1 (OHS@45#, ring dips), shoulder mobility stuff, C&J's 10@45#, 5@65#, 5@95#

03/25 WOD

Okay getting back to CF programming...

21-15-9

Deadlift @ 135#
OHS @ 65#

7:02

Warmup: 500 single unders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), 5@135# deadlifts

03/24 WOD

Bench press 4x10

Easing back into it...

45 (15 reps) - 95 - 115 135

Warmup: 10 mins barefoot jump rope, shoulder mobility stuff, CFWUx2 (mods - OHS@45#, ring dips, chin ups)

03/23 WOD

Building back up after the break. Did some light stuff.

Back squats 3x10

65 - 115 - 135

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx2 (mods - OHS@45#, ring dips), 2x10 shoulder press @45#, 1x10@65#

03/22 WOD

Run 5K

Okay the rest for the neck is over. Time to start getting back into shape. Lot of fitness lost. Long road back (but not much time before the adventure race).

26:01

Warmup: none
C/D: none

03/01 WOD

100 burpees for time

Well, traveling in lovely Salt Lick and am still "taking it easy". Decided would knock this out in the room. Had low expectations but ended up with a pretty decent time of 7:41. Little slower than the last time I did it but not by much. Plus at a little bit of altitude here.

PT to start this Friday!