07/23 WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Was looking forward to this since I have some times to compare to - wanted to see just how far gone I still am. Previous PR was 9:41 on 12/2/2010. Wasn't counting on getting close to that. Would be happy sub-12 minutes. Turns out I did pretty good. Ran outside on an out and back. KBS was actually probably the best for me. Pullups had to be broken up in rounds 2 and 3.

10:22 (2:33 - 3:42 - 4:07)

So maybe I'm not totally gone still. Foundation is getting better, need to keep laying bricks...

Warmup: 500 single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips), KBS 10@35#

07/22 WOD

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Scaled this bad boy after taking a break from working out while on vacation (and eating all kinds of crap). Wallball shots were with a 12# ball to a 10' target, and squat snatches were 45#. This would've been ugly for me to do rx'd. Glad I didn't try.

19:33

Warmup: 500 barefoot single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups)
C/D: 10 kipping pullups, 10 strict chin-ups

07/16 WOD

5 mile hike

On vacation in Oregon (7/10-7/18), did some light running on one day, some easy cycling on a few others, and then this hike with the kids. Great trail, pretty flat, easy pace. Good fun except for the mosquitoes. Wore VFF's all week, just about 100% of the time. Feet are tired but happy.

07/09 WOD

Mt. Diablo Hike

Epic hike, covered some serious territory. Was trying to hit up all four of the major peaks on park property, but time and distance told us otherwise. So we hit up the Summit, North Peak, and Mt. Olympia. Next time we'll hit up Eagle Peak too. Long day.

20.25 miles, 7,077' elevation gain, 10:04 total time

07/08 WOD

AM WOD - Bench press 10@115#, 10@135#, 10@155#, 8@165#(BW), 5@185#, 2@205#

PM WOD - Weighted pull-ups 1-1-1-1-1-1-1 reps

Not sure why I did the bench press, but it was there so figured why not? Weighted pullups were very disappointing. My strength apparently is still AWOL after the mandatory break. PR was a 107.5 - very happy with that. This time? Suckage. Maxed out at 85#. Not sure what happened. Hopefully just a bad day...

55 - 65 - 71 - 75 - 81 - 85 - 91(F)

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

07/07 WOD

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Scaled weight to 115#. Probably a teeny bit light, but again building back up slowly. Still was a gasser. Don't think I could do it rx'd in a reasonable time.

10:47

Warmup: 500 barefoot single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups), all lifts 10@65#, 5@135#

07/06 WOD

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Scaled this one big time. Did handstand pushups for the first time since being off with the neck injury. A bit spooky, and I was very deliberate in gently touching the ground with my head. No compression whatsoever. Did the HSPU's to a barbell in the squat rack maxed out. So there was some leg assistance.

Five rounds for time of:

12 foot L-rope climb, 1 ascent
5 handstand pushups
10 pistols unweighted

8:32

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

07/04 WOD

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Too much volume for me at this point. Scaled to:

40-30-20-10 (everything else is the same otherwise)

Tough WOD. Slow. Couldn't imagine doing the round of 50...

Warmup: 500 single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups), 10 KBS@26#, 10 WB@20#/10'

* U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

07/02 WOD

Shoulder Press 5-5-5-5-5 reps

One of my weaker lifts. Okay with the results, need to grease the groove on this lift though and get it stronger.

95 - 105 - 110 - 115(4) - 112.5

Bonus round 115 all five reps - ugly, but got it.

Warmup: 500 barefoot single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, 20x GHD situps/extensions, ring dips, strict pullups), SP 10@45#

07/01 WOD

Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups

Did the burpee pullups to 8' high rings. As rx'd. Everything felt okay, just not super fast.

10:47 (2:06 - 3:44 - 4:57)

I think I lost some notes on WOD's between 6/27 and 7/1. Or perhaps I was lazy and didn't do any...

Warmup: 500 barefoot single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups), FS 10@45#, 8@95#

06/27 WOD

Softball game, again more sprinting chasing down balls blasted over my head in the outfield. We got mercy ruled 15-0. Second time this year mercy ruled. In my previous lifetime playing men's softball, don't recall ever being mercy ruled. Oh well. Low expectations going into this game as the team we were playing was much better than us.

06/26 WOD

Macedo Ranch to Mt. Diablo Summit hike

13.45 miles, 4,157' of elevation gain, 5:10

Hadn't planned on summitting, but we were so close we decided what the heck. Great day, great hike. Looking forward to a 20+ miler and over 6K of elevation gain for the next one!

06/25 WOD

"Cindy"

As many rounds as possible in 20 minutes:

5 Pull-ups
10 Push-ups
15 Squats

Main page had handstand pushups, so I decided to skip that - still trying to avoid that for my neck. Not comfortable with the compression (since that I think is what caused the problem initially). Figured I go with a classic. PR was 19 rounds way back in 2009 - I'm guessing I probably didn't have full ROM on the pullups on that since I didn't know how to kip back then. But it is something to shoot for. More recently I did 17 rounds and change. So that was the target. And I ended up beating it by 1 pushup.

17 rounds + 5 pullups + 6 pushups

Pushups did me in. Everything else felt really good.

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

06/24 WOD

"Jeffry"

4 Rounds

20 Red Stick Push Up (20/15kgs)
15 Zero Count Burpees
10 Pull Ups

A friend did this WOD posted by www.oceansidecrossfit.com. Figured I'd give it a go. The red stick push up can be best described as a burpee on 'roids. 20kg bumper plate picked up and then thrustered... Ugh. Those were the worst of it. Zero count burpees - everything in a normal burpee except the pushup part. Pullups were a nice break... :)

21:57 (4:18 - 5:15 - 6:09 - 6:05)

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

06/22 WOD

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Man this one was tough. Still screaming hot in the garage and I was exhausted from a lot of working out and not enough sleep. Ended up quitting after two rounds. Disappointed I did that but I was beat down mentally. Normally I can tough it out but I was cooked.

25:19 (10:55 - 14:24 - DNS)

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx1 (OHS@45$, ring dips, strict pullups); squat cleans 5@45#, 5@65#

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq

06/21 WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

Had some high hopes for this after doing 205 on the push jerk. Obviously a bit tougher with the clean involved (took the push jerks from the rack). Didn't feel great, first couple felt pretty heavy and it was super hot though in the garage from the heat wave. Disappointed I couldn't get 200. Tried one extra bonus round too with no luck.

155 - 165 - 175 - 185 - 195F - 195 - 200F - 200F

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx2 (OHS@45#, ring dips, strict pullups); C&J's 5@95#, 5@115#

06/20 WOD

Softball doubleheader first game at 6pm was 101 degrees. Second game at 8:10pm was cooler, just 94 degrees. Lots of sprinting. Tied first game, lost the second. Should've won both... :(

06/19 WOD

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Previous PR on 11/17/2010 was 21:20. Goal was sub-20 minutes. OHS is one of my best lifts so had high hopes. I did all but round 2 unbroken! Had to dig deep on the last couple of sets to do that.

18:37 (3:24 - 4:38 - 3:22 - 3:38 - 3:35)

Crushed my PR. Happiness!!!

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx1 (mods-OHS@45#, ring dips, strict pullups); OHS 10@65#, 0.25 mile run

06/17 WOD

"Fran"

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

Eesh, this WOD is painful and would give me a sense of where I was fitness wise. Best is 4:53 (4/8/10), most recent was 5:47 (1/5/11). Thought with the heavy overhead work I have been doing that would be helpful. But I don't think I warmed up as well as I should've and said, "uh oh" after the first thruster. Got through the round of 21 unbroken for both, but then split things up pretty significantly to finish.

6:39

So a long way to go before I'm back to sub-5 minutes (shoot I'll be happy in the 5 minute range again at this point). All part of the process though...

Warmup: 500 single unders, shoulder mobility stuff, shoulder presses, and air squats. A little kipping practice, a couple of pullups.

06/16 WOD

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

Haven't done any heavy squatting in awhile. But nonetheless look forward to heavy days (except for 7x1 deadlifts which is a killer!).

Previous to my injury, my best 1RM back squat was 300#. Did this WOD twice previously:

12/15/09: 156 - 176 - 196 - 216 - 231 - 241
09/08/10: 164 - 184 - 204 - 214 - 219

Okay, so had something to shoot for. Happy with my results tonight:

205 - 225 - 235 - 245 - 255

Full depth, strong core. Might have been able to do a teeny bit more, but it was slow going up on the third rep of the 5th set. Happy. :)

Warmup: followed my FB CF friend Mr. Foley's warmup (with much less weight of course) - 3x air squatsx10, GHDSUx10, GHDBEx10, strict pullupsx10; back squats - 5x1 @ 135#, 155#, 175#, 195#

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