07/28 WOD

Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up

Scaled this to 115# for the SC&J's. Could've probably done 135# but it would've been brutally long. Long enough already. Every round broken up in some form or another.

17:13 (7:36 - 5:49 - 3:48)

First muscle-ups since just before the injury. So was happy to do these with no pain! Slow and didn't string any together but at this point I'm happy with it.

Warmup: 500 single-unders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict ring pullups), shoulder press 10@45#, SC&J 10@45#, 1@115#

07/27 WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Um, started this one a bit late (11:04pm). Abbreviated warmup and then went for it. Did it on 01/24/11 and these were my times:

3:07 - 3:29 - 3:56

That was just after I screwed up my neck and shoulder.

This time, did pretty good. Still don't have the sustained fitness but slowly getting it back. Ran on the treadmill with a 1% incline, which starts super slow. But now I have one that goes 12mph!

2:53 - 3:05 - 3:32

Happy with those times. Tried digging deep in the pain cave on the last one, but had to back off some.

Warmup: 0.50m in VFF's, 0.50m in standard shoes

07/26 WOD

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Couldn't remember if I did this one previously so assumed no and just went for it. Thought under 10 minutes was reasonable. Didn't go super hard on the row, did sets of 10 thrusters, and broke up the pullups (10-5-3-2-2-2-2-2-2). Kept the breaks pretty short and came in at 9:34. So I was happy with that time. Splits (4:20-3:14-2:00)

Turns out I did it before on 12/1/2010 with a time of 9:43 so new PR!!! Cool!

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx2 (OHS@45#, ring dips, strict pullups), 10 shoulder press @45#
C/D: 2x10 pushups

07/24 WOD

Mt. Diablo Hike

Last big hike before Mt. Whitney on 8/12. Legs were trashed from the 7/22 WOD, and low back from the 7/23 WOD. Made for an interesting day. Overall felt pretty good, a little sluggish, but covered some good ground and hit up all 4 peaks this time. Started at Mitchell Canyon on the Clayton side and traveled on some new trails to me. Eagle Peak, Summit, North Peak, and then Mt. Olympia. Long day, not as long as last time on the mountain. But given the physical state I'm in it was tough. Climb up to Eagle Peak was steep.

15.59 miles, 5,769' elevation gain (5,250' in first 10.92 miles), 8:33 total time

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#