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