Rock On

2012-01-18

2012-01-18T19:34:00.000-08:00

Back Squat

75%x5 - 53#
85%x3 - 58#
95%x1+ 63# x 3

Post loads and reps to comments

3 Rounds NFT:
8-10 Front Squats (35#)
15 Pull-ups (narow green band kipping)

2011-12-28

2011-12-28T20:14:00.000-08:00

Take 20 minutes to establish a 3RM on the Front Squat

Post loads to comments.
Compare to 12.3.11

then,

3 RNFT
30 Unbroken KB Swings
15 DB Bench Press
1-3 rope climbs

I worked up to 50# x 3

then I only did 2 rounds of the assistance work - i needed to get home to E.

used a 12kg kb - the first round was all broken up - the 2nd round was unbroken russian swings
round 1 used 12.5lb DB for both hands, rd 2 used a 15# in my left
did rope climb assistance exercise - pull up to standing from a lying down position keeping legs straight as possible.

2011-12-18

2011-12-18T19:57:00.000-08:00

7 Rounds for time:
7 Burpees
7 Thrusters 95/65

13:36 - Burpees scaled to using knees on the push-up part, Thursters scaled to 15# - the started at 25# but I stripped the bar after the first or second round.

My knees - particularly my left knee - was bugging me after this.

WOD #2: Bouncing the baby to sleep.

2011-12-08

2011-12-08T20:10:00.000-08:00

AMRAP in 15 Minutes of:
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24"/20"

6 rounds + 9 DL

DL @ 65#
Pushups to elevated bar
16" box step-ups

2011-12-03

2011-12-03T13:45:00.000-08:00

3x3 or 3-3-3This is our final exposure of Front Squats for this cycle. Novice and Intermediate lifters should add 2.5-10lbs from their previous exposure. Advanced lifters can take three attempts at a 3RM. Happy Lifting!

Post loads to comments.

Tabata Mash Up:
Kettlebell Swings
Push-Ups

Alternate :20 of work and :10 of rest between both movements for 16 total rounds.

___________________

Front Squats: I did 30# x 4

Tabata:
I got 10 KB swings - at 1P (!!! first time since being pregnant i didn't feel like swinging that bell was going to injure me.) almost every round except the last 2

I got 7 pushups(full plank down, knees up) for the first 3-4 rounds and then they steadily declined to 4 over the last 4 rounds.

2011-11-28

2011-11-28T22:54:00.000-08:00

Spend 20 minutes working your handstand with a spotter. Your goal is to work on maintaining a better position over a longer time. Come down if you start to break at the shoulder, spine, or hip.

As many rounds as possible in 16 Minutes of:
20 Sit-Ups to Target
15 Box Jumps, 24"/20" *Subbed 16" step-ups
10 Push-Ups or Ring Push-Ups

Sit-Ups terminate when both hands touch a target placed just beyond your feet. Elbows must finish above knees
Box Jumps are 2011 Games Standards

I did some handstand practice against the wall.

I got 4 rounds and 13 step-ups. The situps felt a lot harder than they used to.

2011-11-17

2011-11-17T19:00:00.000-08:00

AMRAP (As Many Rounds As Possible) in 15 minutes

15 Front Squat 95/65
15 Burpee
Run 200 meters

25# for the FS

2 rounds + 15 burpees

This felt terrible. slow AND weak.

2011-11-14

2011-11-14T22:55:00.000-08:00

Timed Effort

"Litvinov Sprint"
3 rounds, each for time, of:
8 Front Squats, 75% 1RM
200m Sprint

Rest as needed between rounds.

The aim is to SPRINT for 200m.

Post time to comments.

Finisher

100 Hollow rocks
100 superman rocks
alternate between the rocks as needed

------------------------

Used 35# for FS

2:15; 2:15; 2:11

Running felt terrible first round.

only did 75 each of the hollow rock/supermans

2011-11-02

2011-11-02T18:00:00.000-07:00

3x5
Start with 90% of you previous best 3rm Squat. The goal of this 6 week cycle will be to squat your previous 5x3 weight for 3x5

3 Rounds NFT of:
10 Romanian Deadlifts
10 Pallof Presses
Load the RDL about 45-50% of today's squat. Focus on hamstring activity and spinal position moreso than load

53-53-48
Coach FOX advised me to take the weight down due to difficulty keeping my knees out.

RDL @ 53#, Pallof Press with Red band.

2011-10-17

2011-10-17T19:55:00.000-07:00

5 Rounds For Time of:
10 Deadlifts 225/155 (63#)
15 Wall Ball 20/14 (6#)
30 Double Unders ( 15 10" Box Jumps)

+ The deadlifts should be light enough that you can do each round in 1-2 sets. Loss of neutral spinal alignment will result in your workout being stopped! Make sure to pick a load and if necessary a pulling height that allows you to execute 50 solid reps.
+ If you don't have double unders, today's substitution is 15 Box Jumps.

16:16 - just slightly over 3 min per round consistently across all 5 rounds

I had thought I'd be able to manage 83# deadlifts. They were really too heavy, and my form was lousy, so at Laurel's urging I went lighter and just tried to keep my form legit. Basically the whole workout was a mental exercise in mastering form faults. Most of my workouts are these days. It means I'm going a lot lighter than I would like - A) because I lost a lot of strength during my pregnancy, and B) I also lost a lot of coordination (and it wasn't even that good to begin with).

But the goal is to get stronger without injuring myself, and to fix the myriad and multiple form faults I've always had, and that means taking several steps back before I can go forward. Frustrating, but there's no question it's the right thing to do.

My left knee felt kind of beat up after the workout - I'm pretty sure it was the box jumps. No matter how hard I focus, I just can't figure out how to consistently land on both feet, so my left leg gets a lot of abuse. I probably need to work on jumping to an even smaller target where I can manage to land lightly (although I'm not sure i can manage that just even jumping up and down on the ground :-p ).

2011-10-15

2011-10-15T10:11:00.001-07:00

5x3
Add 5-10 lbs to last week as appropriate

Post loads to comments.
(e 6/6) compare to 10.8.11

Tabata Mash Up
DB Snatch Left Arm
DB Snatch Right Arm
Push Up
Cycle through stations at each interval, performing 4 intervals at each for a total of 12 intervals (6 minutes).
Choose a load that'll allow you to get at least 10 reps per round.

Post loads and total reps for each station.

Back squat: 42-42-47-47-47

Tabata
Left snatch: 12.5 lbs 8-8-8-8
Right stach: 7.5 lbs 9-9-8-9
Pushup (knees up): 8-8-8-8

2011-10-13 - Elizabeth - sortof

2011-10-13T19:10:00.000-07:00

21-15-9 reps for time of:Clean 135/95Ring Dips

Subbed 40# Muscle Cleans and pushups - down full plank, up from knees.

13:20

2011-10-10

2011-10-10T16:30:00.000-07:00

3 rounds
400m row
21 kb swings (12 kg - Russian)
15 burpees (CFSBK style)

16:23 (I think)

This was a lot harder than I thought it would be. CFSBK burpees are a LOT harder than CFEB. They require strict pushup form on the way down and the way up.

David made us run around the block afterwards. brutal.

The warmups are getting easier - I still have a lot of remedial form issues to work out.

2011-10-09

2011-10-09T09:30:00.000-07:00

For Time:
3 Barbell Ground To Overheads
3 Pull-Ups
6 Barbell Ground To Overheads
6 Pull-Ups
9 Barbell Ground To Overheads
9 Pull-Ups
12 Barbell Ground To Overheads
12 Pull-Ups
9 Barbell Ground To Overheads
9 Pull-Ups
6 Barbell Ground To Overheads
6 Pull-Ups
3 Barbell Ground To Overheads
3 Pull-Ups

13:43 (? Don't remember for sure - it was slow)

I used a 25# barbell to do c&j, and I did ring rows, and I really focused on form - trying to keep my knees out and my weight centered on every rep. I did pretty well until the end of the workout when I just wanted to be finished, and (as Daniel said)strted doing one-legged cleans.

I had to jog the stroller to class because Elliot ate longer than I thought he would and I was late. It was the first time since sometime relatively early in my pregnancy that I'd done any running at all. It didn't feel too bad. Not great, but not too bad.

I actually managed a couple hollow rocks in the warmup today. My squats are still a work in progress. David suggested I use the theraband to help me keep my knees out.

2011-10-6

2011-10-06T16:30:00.000-07:00

As Many Rounds As Possible In 20 Minutes of:
45 Double-Unders
3 Hang Power Cleans 155/95
1 Push Jerk 155/95

The barbell couplet must be completed without putting the bar down. Any bailing before finishing the jerk nullifies that entire round. "Finishing the Jerk" means that the bar must be locked out overhead and stable for a 2 count before dropping it.
For example, if you perform 45 doubles, 3 Cleans and then miss your jerk you'll have to start over at the first double under again.

Subbed 20 KB swings for DU. Used a 25# barbell. Per Shane, subbed muscle cleans and push-press.

11 rounds + 3 KB swings

25# was too light. This workout was all KB swings, with the barbell movements feeling like a rest. Even with the light bar, though I got sloppy towards the end about keeping my knees out. Which was the reason Shane wanted me to skip the dynamic power moves. Bleah.

2011-07-02T10:25:00.001-07:00

Tempo squats 5x2 (2-2-x)
75-75-75-85-85
Too easy.

Row 1k
50 box jumps
6:18

First off the rower, second to last off the boxes :(.

DL Annie

2011-06-27T17:16:00.001-07:00

DL x 3
225-245-265-286-300F

Annie 8:51rx

Week 3

2011-05-19T05:19:00.001-07:00

Sprint-8 on rower (8): 3116
Pushups: 10-12-8-8-16
Pullups: 5-4-3-2-1
Plank: 1:45

New home, new routine

2011-05-04T05:07:00.001-07:00

Sprint-8 on rower (8): 3247
Pushups: 15-15-13-10-10
Plank: 1:30

W1w1w1

2011-01-30T17:27:00.000-08:00

Squat 140x5, 150x5, 157x10 (p=209)

5 rounds:
10 Front Squat 65#
10 KB Swing 2p
7:05

2010-12-15T19:16:00.001-08:00

Backsquat 5-3-1+
124-142-157x5

AMRAP in 15
10 Backsquat 115
10 KB swing 1.5
10 burpees

4 rounds 10 swings

Amrap bear

2010-12-14T19:19:00.000-08:00

AMRAP in 15
20 Deadlift
15 Hang Power Clean
10 Front Squat
5 jerks
All at 95

3 rounds 15 HPC

2010-12-13T17:00:00.001-08:00

Press 5-3-1+
78-88-98x8 (p=124)

AMRAP in 15
7 push-press 115
12 C2B pullup
5 + 4pp

Cindy

2010-11-27T17:33:00.000-08:00

AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 squats

14 + 13 squats RX (PR)

This is a slight PR, and only 2 reps shy of the 15 rounds that has, apparently, eluded me for years (I thought I had a 15-round Cindy, but if I do I never wrote it down).

Knee still hurt for the first half, then warmed up and stopped bothering me. But my back has been hurting all day since the workout, which is troubling.

Fight Gone Bad!

2010-10-06T23:15:00.000-07:00

Been a long time since we've done this one.

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	29	20	15	64
SDHP	25	16	16	57
Box Jump	25	20	17	62
Push Press	18	15	15	48
Row	20	18	18	56
TOTAL	117	89	81	287

287RX (pr!)

For some reason, I thought my PR on this was 286, but I can't find any record of that, which means this is a 12-point PR. Hey, that's better than the 1 point I thought it was.

I'm not going to break 300 until I get stronger overhead and can get my push-presses up more in line with the other movements - and I should be able to do better on the box jump, too.

Clean practice

2010-08-25T19:57:00.000-07:00

Complex: 1 squat clean, 1 front squat, 2 push-jerks

2-2-2-2-2-2-2-2-2

75-75-85-85-95-95-105-105-115

Hot fun in the summertime

2010-08-24T22:32:00.001-07:00

It's summer at long last - months after it started for the rest of the country. Today got into the 90's, and for whatever reason, I was craving a scorcher workout in the sun - like we did last summer in games training. So I took off work a little earlier and headed to GWPC to catch up with this metcon in the blazing sun:

Run 400 Meters
21 Press 95/65
Run 400 Meters
21 Push-Press 95/65
Run 400 Meters
21 Push-Jerk 95/65

14:40 RX

It was HOT, but it felt good. The first round along took nearly 8 minutes, and was a basic strength workout - 95 pounds is a lot for me to press. The next two rounds got more metconny, and my throat and lungs were burning by the end. Max put a 15 minute limit on this one when CFEB did it a few days ago, and it was nice to know that I got in under the wire.

Fail

2010-08-23T22:36:00.000-07:00

I totally blew this workout - chose a weight that was too high, and failed to notice that it specified squat cleans - so I did power cleans. My back hurt in a bad way afterwards - I was just stubborn and irresponsible.

A: Work up to a 1RM in the Snatch Grip Deadlift.

B: Perform as many reps as possible of Snatch Grip Deadlift @ 80% of 1RM

C: 30 Deadlift 135/95
15 Squat Clean 135/95
20 Deadlift 135/95
10 Squat Clean 135/95
10 Deadlift 135/95
5 Squat Clean 135/95

A: 255
B: 4 @ 200
C: 21-something (DNF) @ 125

The cleans were TERRIBLE. Just had a really hard time getting under the bar. Whatever technique gains I've made in this lift appear to have evaporated - really need to practice more popping and dropping.

Snatch practice

2010-08-21T22:44:00.000-07:00

2-2-2-2-2-2-2-2-2-2-2-2 of the complex: 1 Squat Snatch, 1 Overhead Squat @ 50% of 1RM

Did all twelve sets at 65#. Took forever.

How high?

2010-08-19T22:42:00.000-07:00

A: Max height Box Jump

B: 3 rounds:
Run 400 meters
21 Burpee
12 KTE (Or GHD sit-ups)

A: 35"
B: 13:54, subbed 95# Good Mornings for the KTEs (protecting my ab)

My hamstrings were sore from this one for days.

2 PRs

2010-08-18T20:56:00.000-07:00

3 short workouts today:

42-30-18
Double-under
21-15-9
Pull-up

4:59 (subbed 2pd KB swings for pullups, due to ab injury)

Work to a 1RM Clean

150# (pr)

Truly awful form, but it got there.

Run 1 mile

5:47 (pr)

4:59
150
5:47

Ripped ab

2010-08-16T19:39:00.000-07:00

I seem to have an injury in my abdominal muscles. I Couldn't do the WOD I had planned, so instead did:

10 rounds for time:
10 double-unders
10 KB swings (2 pd)
10 pistols (medium band assisted)

21:21

A bit nervous due to the injury, so I only went about 80% intensity on this. I liked incorporating the pistols into the workout- should do that more often, hopefully get to a reliable pistol sooner.

Off the menu for now: pullups, box jumps, sit-ups...

Bodyweight chipper from hell

2010-08-12T23:10:00.000-07:00

In any order, partitioned any way:

Run 5x800 meters

45 Handstand Push-Ups
45 C2B Pull-Ups
45 Ring Dips
45 Pistols
45 Toes-To-Bar
45 Burpees

Post time and partitioning scheme to comments.

DNF in 36 minutes

I appear to have messed up one of my abdominals in this workout. I thought it was due to the GHDs I did a week earlier, but now that I've been living with it a few days, my abs never hurt like this after that workout. They were REALLY sore all through camping, granted, and maybe I weakened them in that workout and then actually ripped something with the T2B. My first round went fine, and then something...tore, I guess. It got rapidly worse, and ultimately I just started cutting out the things that hurt. So I did all of the running, burpees, and pistols, and about half of everything else. Some of the HSPUs were kipping from the floor, but I don't like how that makes my neck feel, so I would switch to high-piking off a box. The pistols were band-assisted.

Push presses and metcon

2010-08-11T20:10:00.000-07:00

A: Work up to a 3RM in the Push-Press

95-105-115-125-135

B:Two rounds
12 Burpees
25 Box Jump 20"
25 Push-Ups
30 KB Swing 1.5P/1.0P
13 Burpees
20 Deadlift 225/155

16 minute limit.

DNF - made it to 5 deadlifts in the second round. Finished the workout anyway in 18:14.

Grace (scaled)

2010-08-10T23:05:00.000-07:00

A: Work up to a 1RM in the Snatch

B: "Grace"
30 reps for time G2O/H - 135/95
6 minute time limit

1RM full snatch: 95 (been stuck here a while)
Grace: 5:55, scaled to 115#

The weight felt way heavier than expected, and the first few reps were full of "are you SURE those bumpers say 35?" Once I knuckled down and kept knocking them out, though, it got...well, tolerable I guess, if not easy.

Pretty easy metcon

2010-08-04T23:15:00.001-07:00

In sympathy, I suppose, for our busted backs and shoulders from the last couple days, Max programmed this relatively lightweight metcon for today:

Four rounds for time:
Run 300m
50 Double-unders
50 Sit-ups (subbed 25 GHD situps)

19:54

I didn't do this with the class, but at GWPC (had a client). I figured since I was doing it on my own, I might as well use the GHD to prevent Bleeding Ass Syndrome from the high-rep sit-ups and to take advantage of the full ROM. GHDs are definitely much harder than regular sit-ups. I don't know if they're TWICE as hard, but it's definitely a lot scarier to feel like you're going to fail a rep.

First round was 4 minutes, last round was 6 minutes, two middle rounds were essentially 5. Didn't have any trouble with the DU's until the last round, which was unusually tricky - maybe because of the wobbly core?

Not Quite Nancy

2010-08-03T23:11:00.000-07:00

A: In 20 minutes work up to a 3RM Hang Snatch.

B: 3 rounds for time:
Run 400 meters
15 OHS 95/65

A: #95
B: 12:06, scaled to 85#. (DNF)

Another technical DNF. The time limit for <95# on this workout was 10 minutes, 12 minutes for 95+. So I was well over the line this time, but I wanted to finish anyway.

Got a full set of 15 the first round, then completely lost the thread in the second round, losing a ton of time in no-rep sets where I just couldn't keep the bar overhead. Finally I got my shit together and finished the set, and (oddly enough) the third set went pretty quickly in 12+3. Goes to show what a mental game OHS are.

"Death By" Barbell

2010-08-02T23:05:00.000-07:00

OK, I call shenanigans on this one. A "Death by" workout is a real thing in CrossFit: one X movement the first minute, two the second, and so on until you fail. This is a sensible application of the name, as it is your failure to continue that ends the workout - ie, death. This shit is not "Death by". It's just posturing to make a tough name for a hard workout.

"Death by Barbell" Via Lalanne Fitness
Five rounds for time:
15 Deadlift #135/95
12 Hang Power Clean #135/95
9 Front Squat #135/95
6 Push Jerk #135/95

25:16, scaled to 115#.

I mean, don't get me wrong: it IS a hard workout. Brutally hard, in fact - I'd rank it about an 8/10 on the suck-o-meter. It's just not "Death By." It's "DT" with more stuff and less weight.

There was a 25 minute cutoff on this workout, so technically I DNF'd. But I only had 3 push-jerks left, and I'll be damned if I wasn't going to finish them.

The hardest part was the cleans, followed by the front squats. The deadlifts were just an annoyance to get through, and the push-jerks were short enough that I got through them in one set 3 or 4/5ths of the time. I started breaking up the cleans in the second round: never a good sign.

Teams and Tires

2010-07-31T23:26:00.000-07:00

In two or three teams:

5 rounds:

each team flips 600# tire for one minute (details tbd)
team with most flips does 2 burpees x lowest flip score x number of team members
team with least flips does 2 burpees x highest flip score x number of team members
if third team, middle team does 2 burpees x middle flip score x number of team members

Up to two people may flip at once.
Each team member must participate in at least one flip.

As soon as last person finishes burpees, round winner starts tire flips.

Winner is team that does the least burpees per team member.

Uh... I think we did 136 burpees on average, per team member.

Our team was 6, consisting of Me, Rebecca, Joe D, Shaul, Faye, and Shaul's friend Mike who had never CrossFitted before.

The first three rounds, we consistently lost by 1 flip to the other team. Maddeningly, Shaul's friend Mike either got tired or just decided he didn't like burpees, so the rest of us had to take his share. I think we did that with much grace, considering.

In the fourth round, following Max's advice, we stopped our strategy of one-pair-per-flip, and after the other four got two flips out of the way, Joe and I just flipped like crazy. Joe did most of the work, I'm ashamed to say, but we did at least manage to win that round. The final round was a tie, which means that our team lost overall, but it was pretty close, all things considering.

A fun workout, but poor form on the tire flips left my back feeling somewhat tender for a couple days.

New ways to die with a rope

2010-07-30T12:04:00.001-07:00

Can't make it to class tonight, so went up to the Clark Kerr track with a jumprope for some fun.

Death by Double Under: 27 rounds rx

Then, figuring that since I was at a track I should do some running, I came up with this little gem:

Death March by Double-under

In the first minute, perform 1 double-under, and then run for the remainder of the minute. In the second minute, perform 2 double-unders and then run. Continue until unable to complete the required number of double-unders in time. Score is (round of double-unders) + (number of meters/100).

Score: 52rx (25du + 27m)

Definitely a keeper, and easily transferable to other movements (push-ups, squats, KB swings, etc.) The last lap was a very CrossFit exercise in frustration.

OHS and Fran variation

2010-07-29T23:35:00.000-07:00

The last round of the OHS cycle, which I'm afraid I only made like 5 workouts of (out of 13):

OHS 15RM

95#

Pretty happy with this, though - 95# has long been troublesome for me to OHS, and to knock out 15 in a row (on the first try!) felt pretty damn good. Then...

45 Thruster 95/65
45 Pull-Ups

12:40(ish) RX

Failed to write down the proper time. Focused much more on form than on pushing, and as a reward my back wasn't TOO unhappy with me afterwards, and I was only ~25% slower than my best Fran time. Did the thrusters 10-10-10-5-5-5, and the pull-ups 10-10-10-8-7. For at least one of the thruster sets, I felt like I was actually achieving some level of efficiency with them.

2010-07-27

2010-07-27T23:23:00.000-07:00

Max rep pull-ups every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Max rep push-ups every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Run one mile

Pushups 16,14,13,10,8
Pullups 13,11,10,8,9
1 mile: 10:15 - new gwpc PR!

Pull push run

2010-07-27T19:38:00.000-07:00

Max rep pull-ups
Every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Max rep push-ups
Every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Run one mile

Pull-ups: 21-13-13-10-10
Push-ups: 20-15-12-10-12
Mile: 6:18

2010-07-26 - Sprint 8

2010-07-26T22:36:00.000-07:00

Today's WOD was a team WOD involving running and deadlifts and ring dips. On the warmup run I discovered that after 2 days of double unders my knees just weren't happy about running, so I decided to abandon class and do my own thing upstairs.

Hence - another bout of Sprint 8 on the rower:

13 minutes - 1 minute warmup, 8 rounds 30 seconds sprint, 1 minute rest.

Results w/ damper @ 4:
2720 meters
avg speed/500 2:23.4
153 calories
118.7 watts

My average /500m on the sprints was 2:04
My average on the rests was 2:40 or so.

2010-07-25

2010-07-25T22:32:00.000-07:00

As many Double-unders as possible in 15 minutes: 162

Longest streak: 14 DU-skip-skip-DU - new PR

2010-07-18 - Sprint 8

2010-07-18T11:03:00.000-07:00

Sprint 8 - Row
1 minute warmup - 8 intervals - 30 second sprint - 1 minute rest. Rest rate hovered around 2:50; average sprint rate 2:07; lowest achieved rate on sprint 2:04;

setting 3 (BIW)
13:00

2564m

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2010-07-17 - Deadlifts

2010-07-17T23:31:00.000-07:00

Warmup - Run 800m
Today was we tested our Deadlift 1 RM

10 Reps 95#
Deadlift 1 rep @ 70% 1RM 95#
Deadlift 1 rep @ 80% 1RM 125#
Deadlift 1 rep @ 90% 1RM 145#
Deadlift 1 rep @ 102.5% 1RM 160# - PR
Deadlift 1 rep @ 105% 1RM 165# - PR
Deadlift 1 rep @ 107.5% 1RM 170# - got it to my knees- couldn't complete it. still a PR ;-)

Deadlift 20 reps @ 60% 1RM - 95#
Deadlift 30 reps @ 50% 1RM - 80#

2010-07-13

2010-07-13T19:17:00.000-07:00

Warmup row 500m

15 OHS 15#

Shoulder Press
3-3-3
50-53-54.5(x2)

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Benchmark Blitz

2010-07-06T23:22:00.000-07:00

WOD 100706
Minute 0:00
"Fran"
21-15-9
Thruster 95/65
Pull-Up
Minute 15:00 (cannot move on if DNF or scaled)
10 rounds:
5 Pull-Up
10 Push-Up
15 Squat
Minute 30:00 (cannot move on if DNF or scaled)
"Diane"
21-15-9
Deadlift 225/155
Handstand Push-Up

Minute 45:00 - limit
Post time for all three workouts plus total time (sum total of all three) to comments.

DNF
Fran 10:03rx (15 seconds over PR)
1/2 Cindy 14:53rx
Diane DNF (21 deadlifts, couldn't even get into a handstand)
I suppose it's a tribute to the mental exhaustion this caused that it didn't even occur to me to scale Diane down to piking pushups.

3 miles, 600 reps

2010-07-02T11:30:00.000-07:00

Three rounds:
Run 1600 meters
50 burpees
67 kettlebell swings 1.5/1.0P
100 sit-ups
60 minute limit.

DNF. 2 rounds, 25 burpees, 45 KB swings, 60 situps. So 87 reps shy of finishing.

2010-06-25

2010-06-25T21:52:00.000-07:00

Warmup - row 1000m

Skill work

Worked on Box jumps
2 x 55#, 1 45# x 3
2 x 55#, 1 45#, 1 15# (15.5") x 3
2 x 55#, 1 45#, 1 25# (16.5") PR(?) x 2 or 3 - several attempts - kept getting freaked out.

I had to keep alternating between 15.5" and 16.5". 15.5" was pretty reliably doable. 16.5 i could get once or twice and then couldn't get any more - i think it was more mental than physical though. If i went back down to 15.5 and got confident again I could get 1 or 2 16.5".

I also worked about 30 or 35 right footed pushups (with my left foot hooked over my right foot).

200-06-24 Dirty Thirty

2010-06-24T22:53:00.000-07:00

WOD:
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 1.0P/.75P (25# Dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Good Mornings 45/30
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Scaling:
Did 30 reps of every exercise instead of 50. Box jumps were about 12" (1 45#, 2 25# and 1 15#) K-t-E were more Knees to chest and used the 10# wall ball.

33:22

2:55.87; 2:30.92; 1:51.28; 2:22.23; 5:57.86; 1:59.13; 2:02.94; 5:48.51; 3:35.56; 4:18.59

I apparently scaled this way more than necessary. I expected to be lagging way behind even at 30 reps to everyone else's 50. Instead I was consistently one of the first 2 or 3 people to any given exercise.

This is a 13 minute PR over the last time I did the dirty 30 in July of 2008, and I remember it as being very hard. And this time it never really felt THAT hard - particularly not for the first four exercises or so. I should have done the full volume.

Deadlifts and muscle-up progressions

2010-06-23T19:49:00.000-07:00

OHS 15 reps @ 80#

Deadlifts 5-5-5-3-3-1-1

285-285-285-305-305-315-320

18 band muscle-ups

Tall man WOD

2010-06-21T17:37:00.000-07:00

How could I pass this one up?

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

21:15 rx

2010-6-15

2010-06-15T23:34:00.000-07:00

Warmup: 800m, ME, 25 45# Deadlift

WOD:
As many rounds as needed to complete 45 reps of Deadlift 250/165 of:

Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165

Score is time to completion on deadlift.

Scaled to 95# deadlifts:
Run: 1:54; 2:08; 2:14
DL: 21;14;10

11:07

This went better than last time. I think the primary reason is that my run times were faster - but since the 400m turn around at GWPC is a bit unclear, i may not have been running quite as far. Regardless it still sucked a whole lot. Took me quite a while to recover afterward.

2010-06-09

2010-06-09T19:46:00.001-07:00

2000m row
9:39 - Avg. 2:25/500m, 1st 1000 about 2:30, 2nd 1000 2:15-2:20

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2010-05-24

2010-05-24T23:40:00.000-07:00

Warmup: run 800m, ME

WOD A: Run 400M x 2 for time

1:55; 1:51 (PR?) - some discussion as to whether it is a full 400m. Previous PR is 1:59 at BIW.

WOD B:
Back Extensions and Pistols 5-5-5

Turns out I was doing hip extensions for several rounds (video on the difference) - so I did extra.

Hip Extensions x 5: body weight, + 10#, +25#, +25#, +35#, +35#
Back Extensions x 5: +10#, +10#, +10#
Pistols: 5-5-5

2010-05-23

2010-05-23T22:34:00.000-07:00

Warmup:
run 1 mile: 10:29. not quite as fast as 5/16, but close.

ME, dowel dislocates/ohs

WOD:
As many rounds as needed to complete 45 reps of C2B Pull-Up/Pull-Up:

* Perform 25 burpees every three minutes on the third minute
* Max rep C2B Pull-Up/Pull-Up

Score is time to completion on Pull-Up.

Scaled to 20 burpees, and jumping pullups from a 24" box.

Burpees: 2:01; 2:04; 1:50
Pullups: 22; 17; 6

8:25

Hands and lats still ripped/sore from thursday - jumping pullups to avoid further hand tears.

2010-05-22

2010-05-21T22:26:00.000-07:00

Warmup: 800m, ME, run prep

WOD:
As many rounds as needed to complete 45 reps of Deadlift 250/165 of:

Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165

Score is time to completion on deadlift.

Scaled to 95# deadlifts:
Run: 2:16; 2:29; 2:41; 2:35
DL: 16; 14; 8; 7

15:29

Was still feeling kinda wrecked from the pullup wallball WOD - decided to go lighter on the deads for more of a "recovery" workout. It was still plenty hard.

2010-05-20

2010-05-20T22:18:00.000-07:00

Warmup: ME, Run Prep

Wod 1: Run 800m x 2 - 2nd one starts on minute 8.
4:51; 4:39

WOD 2:
Blackjack: Pullups & Wall ball one exercise 21 to 1 rep - the other exercise 1 to 21 rep.

DNF: 46:06

I used the green band for band assisted and 8# wall ball (i love that thing).

Things did not go as planned. First - black jack workouts are supposed to be 20 to 1 not 21 to 1. Second - by the time i worked my way down from 21 to 14 reps on the pullups, my hands were torn up enough that continuing to do pullups would have just been stupid. SO - in order to keep things even - i calculated how many pullups i had already done - 140 - and subtracted how many wallball i had already done - 36 - and did a final set of 104 wall balls.

I had blessedly few missed reps on the wall ball. I still couldn't link them together, though. i couldn't figure out how to catch it. I think i move my feet to much when I jump up to sink right down into another squat. Anyway, next time - maybe using 1 to 10 instead of 1 to 21 as a rep scheme - i'll try the 10# ball.

2010-05-18

2010-05-18T22:58:00.001-07:00

Warmup: ME; ridiculous long shoulder killing "warmup" (mini circles, rotations, flapping,etc for like 2 minutes - maybe more - couldn't put your arms down in between) some burpees and dowel drills

WOD:
3 rounds:

30 burpees
21 Push-Jerk 95/65

15 minute limit
scaled to 50#

2 rounds + 18 burpees

I don't know whether it was the ridiculous shoulder "warm up" or something else, but i just had nothing in the tank for this workout. I was originally going to scale this to 55#, but I only managed 1 pseudo rep @ 55 before i stripped the bar to 50# and even then, i couldn't get 5 reps without dropping the weight - and if i am being honest - the majority of my reps did not achieve full lockout at the top. It was horrible. The burpees sucked, too. I couldn't get through them fast enough.

2010-05-17

2010-05-17T22:12:00.000-07:00

Warmup: Burpees, ME

Dowel DT:
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push-Jerk

5 minutes and change. I was first!

WOD 1:
20 Front Squats
60#
only made it to rep # 6

Wod # 2
Deadlift 7-7-7-7-7
do the first work set at 82.5% of your most recent one-rep max

125-135-138.5(x5)-137(x4)-0

Daniel got some video of my 138.5 attempt (i'll upload it later).

When the deadlifts get heavy, i start off ok, but about half way up I loose the arch in my back and I end up kind of rolling the rest of the way up - it's not pretty.

Daniel and I don't agree on the functional cause of why I am losing my form. he thinks it's originating with my hips - that I am tilting my pelvis back and that's what is causing the rounding. i think it's originating with my back - that the bar is pulling my shoulders forward and forcing me to loose the arch in my back. for the 137# set i really tried to focus on keeping my shoulder blades anchored to my back - and it seemed to help.

2010-05-16

2010-05-16T19:50:00.000-07:00

Warmup - ME, Run Prep

Run 1 Mile - 10:25

WOD:
4 rounds

Run 400m
12 kb clean/pp left 12kg
12 kb clean/pp right 12kg (8 kg)
21 situps

31:56
2:18.76; 4:34.80; 1:12.75
2:36.17; 4:06.05; 1:15.83
2:31.74; 4:17.38; 1:32.12
2:13.71; 4:36.94; 0:40

Probably should have kept separate times for left and right -the 8kg KB is a little on the light side for my right so the right side went much faster, but the green is too heavy. I should maybe have tried a 20# dumbell instead.

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2010-05-14

2010-05-14T23:30:00.000-07:00

Warmup: run 800m, ME, some burpees and air squats

WOD:
Four rounds:

15 Hang Clean 135/85
21 Wall-ball 20/14

*Scaled 55# cleans, 8# wall-ball

19:15
Round 1 - 1:08; 2:58
Round 2 - 1:52: 3:16
Round 3 - 1:43; 3:21
Round 4 - 2:03; 2:51

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Clean balls

2010-05-14T21:24:00.000-07:00

4 rounds for time:

15 hang clean (135)
21 wall-ball (20)

12:57 sc (115# cleans)

Probably should have tried 125#, but I was scared of the 20 minute cutoff.

More deadlifts

2010-05-13T22:21:00.000-07:00

Front squat 20 @ 120#

Deadlifts 1-1-1-1-1
315-320-325-330-xx

I came closer to passing out after that 330 than I think I've ever been. My ears were ringing, the world was expanding and contracting, it was pretty unreal. Only lasted a few seconds, enough time for me to marvel at the fact that it was really happening.

30 reps in one minute at 60% 1RM (198#): fail. 29 reps.

2010-05-13

2010-05-13T19:12:00.000-07:00

55# FS 20RM

DL 1-1-1-1-1
133-145-155(F)-DNF

Deadlifts 2 days in a row doesn't work so well.

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2010-05-12

2010-05-12T23:16:00.000-07:00

Warmup: Row 1000m, Wall squats (attempts)

Mini-Metcon:
3 rounds: (untimed)
5 pushups
10 squats
15 situps

Deadlift
5-5-5-3-1
120-130-140-150(!)-160(F x 4)

New 3RM PR :-) I wanted the 160 - I even got it off the ground an inch or 2 on the 2nd and 3rd attempt, but I think the 150x3 did me in. The 3rd one was NOT pretty, and very slow. Apparently tomorrow's class is 1RM deadlifts, though, so - I'll get to try again.

2010-05-10

2010-05-10T23:38:00.000-07:00

Warmup - run 800m

WOD
As many rounds as needed to complete 55 reps of each exercise:

Max rep in one minute hang clean 115/75
Max rep in one minute push-jerk 115/75
Max rep in one minute front squat 115/75

30 minute limit.

17:03

Round	Cleans	Push-Jerks	Deadlifts
1	13	10	23
2	11/24	8/18	20/43
3	12/36	8/26	22/65
4	10/46	7/33	18/83
5	10/56	9/42	25/108
6		13/55	2/110

Used 45# and subbed 2 x Deadlifts for the squats because my right hip and knee were feeling tweaky and unhappy. I probably should have used at least 50, but even at 45# it was a really good workout - less like torture and more like fun.

i tried to keep my form pretty strict; I really worked on fast scarecrow elbows on the cleans, and Daniel said my jerks looked really good and crisp. The jerks were definitely the limiting factor, even at only 45#. Although they weren't so limiting that I failed to get all 13 that I needed in my last round. (further proof that I probably should have gone heavier)

I had the interval timer on my watch set to go off at 45 seconds and a minute so i always knew when i had 15 seconds left. For most rounds, i used that 15 seconds as a rest period - i think it helped me to maintain a steady pace.

Strength 2

2010-05-10T20:25:00.000-07:00

Deadlift 5-5-5-3-1
285-285-285-305-315

Press 5-5-5-3-1
87.5-87.5-87.5-97.5-107.5

2010-05-09

2010-05-09T23:45:00.001-07:00

WOD:
3 Rounds

30 Double-Under
20 Burpee
320KG/240KG from below hip to overhead, two hands, using any kettlebell
320KG/240KG from below hip to overhead left, using any kettlebell
320KG/240KG from below hip to overhead right, using any kettlebell

Due to the blisters on my feet I skipped the DU and Burpees. I used 1P for the KB swings, 12kg for for the left handed hip 2 OH, and 8kg for the right handed hip 2 OH. My rep scheme was 15, 20, 30. I did clean and PP for both left and right. It's been so long since I did KB snatches, I just didn't feel comfortable keeping them stabilized.

9:56; 10:05; 9:29 = 29:31

Lake run and bench

2010-05-08T19:19:00.000-07:00

Run 6.2k (around Lake Merritt from GWPC), then perform a 2-rep max bench press relay.

Run: 27:08
Bench: 155

Good to get a time for the lake run from GWPC. I was in the lead for 3/4 of the run, but Jiro was right behind me, waiting to make his move. When he finally did, I didn't have the gas to contest it. Got blisters on both feet from the run, too. If my math is accurate, I ran a 21:53 pace for 5k, which would have been a PR. So yay.

2010-05-07 - 6.2k run

2010-05-07T22:50:00.000-07:00

Warmup: run 800m

WOD:
WOD @ GWPC 100507

Run 6.2K @ minute 0:00 (women get a head start at minute 0:00 minus four minutes)
At minute 40:00 group relay bench presses two reps each, starting at 45 pounds and continuing in 10 pound jumps until failure, in reverse order of first to last on the run (slowest runner goes first). After all who are able have lifted a given weight, those remaining add 10 pounds. Bench Press continues until strongest athlete fails. There is no rest between lifts, except as needed, momentarily, to increase the weight.

Ranking is lowest number of combined run/bench performance. For example Athlete A is 1st in run and 4th in bench for 5 points, and Athlete B is 2nd in run and second in bench press for 4 points. Athlete B wins.

Results:
6.2k: 5:05; 36:27(5k); 5:46 = 47:19 (minute 43:19 - Technical DNF)

Bench Press (2 reps per set): 55-65-75-85x1(f) 85# is a new 1RM PR.

They had already started the relay by the time i got back to the gym, but there were a lot of people, and they'd only gotten up to 55# - so I basically arrived from the run (feeling like there was no skin left on the bottom of my feet) and sat down at the bench for my first attempt.

I managed to give myself a blister the size of my entire big toe on my right foot, somehow. I really feel like if I had not gotten that blister that I probably could have made the 44 minute time limit. I had to stop and walk a couple times but more because my foot hurt too much to keep going than for any muscular or aerobic failure (though i was plenty tired).

2010-05-06

2010-05-06T19:16:00.000-07:00

Warmup ... Don't remember ... :">

Wod 1: 20 front squats
50#

Wod 2:
Deadlift 5-5-5

Warm up and perform first set of 5 @ 87.5% of 1RM (refer to 100420). attempt to add 2, 2.5, 5 or 10 pounds on the subsequent two attempts.

135-140-145(fx2)

I made 2 attempts at 145 - and only got 3 reps both times. Still, that in both a new 5rm and and a new 3rm today.

2010-05-05 - certainly intense - not as short as expected.

2010-05-05T22:31:00.000-07:00

Warmup: run 1 mile, ME

Original WOD:
3 Rounds

Run 800 Meters
30 Kettlebell Swings 1.5P/1.0P
50 Double-Unders

Modified WOD:
3 Rounds

Run 400 Meters
15 (Russian) Kettlebell Swings 1.25P
25 Double-Unders

26:02
Round 1: 2:04, 5:08
Round 2: 2:49; 1:51; 4:45
Round 3: 2:57; 2:09; 4:15

The reason I cut the volume in half and increased the weight of the KB is that I wanted to make this a quicker, more intense workout, and to really try to keep the effort/intensity high the whole time. It was certainly intense, but it wasn't exactly quick. I underestimated (ie didn't even consider) how hard DU would be after heavy KB swings. That's definitely what ate up most of the time.

I didn't completely succeed at keeping the intensity up the full time. I actually had to walk part of both the second and third runs because i couldn't get my breathing under control and it felt like i was about to start hyperventilating. And all the time with the double-unders - it's a really fine line between resting long enough that you won't fail the next rep, and resting longer than necessary. It's such a waste of energy to fail a rep. Most of my reps were singles - i did get a couple strings of more than 1 - a very few times i got as many as 4 or 5.

Gratifyingly, Max said my KB swings were looking really solid. I got several of them as high as my forehead - they were all at least chin level, though, and I was able to do the first set straight through, and rounds 2 and 3 were done in a set of 8 and a set of 7.

But the real victory of the day was my running (which might also have been my downfall). I didn't realize when I set out that the warmup run was supposed to be a mile. it's usually just 800m. A class mate passed me by and asked whether i was on lap 1 or 2 and helpfully told me that the warmup was supposed to be a mile when I looked confused. Yay. I knew I was going to cut the running in half for the workout, so i decided to go ahead and run the whole mile. It's been a while since I've run one. I managed to time the second lap, and I came in at 5:11 - which is actually quicker than I've been running lately, and - assuming that my second lap was not faster than my first, would put it in PR range since my best full mile time on record is 10:34. I really wish I had gotten the time for the full thing.

I also managed to get 2:04 on my first 400 - which is only 5 seconds off my PR for the 400. I was definitely booking it, but that good a result was unexpected. I've been working on lengthening my stride and running slightly less on the balls of my toes (someone told me it looked more like i was leaping than running). I guess maybe it's working? :-)

Burner

2010-05-05T19:16:00.000-07:00

3 rounds:
800m run
30 kb swing 1.5p
50 double-unders

20:05rx

I can think of a dozen places I could have lost 6 seconds, mostly in double-unders. Goddamnit.

2010-05-04 - It's Star Wars Day!

2010-05-04T22:38:00.000-07:00

May the 4th be with you. Ha Ha ha!! Such a bad pun. But it makes me giggle.

Today was a rest/skills day. Daniel came up with a 'fun' little workout for me when i told him i wanted to work on my squat form.

3 Rounds:
30 Second OHS hold with a dowel
3 Front Squats (53#)
3 Right legged Pistols (to a stack of 2 55#, 1 45# & 1 25# bumpers)
Rest 3 min.

It was just about the right amount of volume. The pistols were definitely hte hardest - i probably should have used 2 45# bumpers.

At first I thought the front squat weight was too heavy- and I did have to struggle to keep my form on them, but I think it worked out ok. As Daniel pointed out, it was only 9 total reps, so having to struggle for them was not a bad thing.

Some kind of strength thing

2010-05-04T19:46:00.000-07:00

5-10-15
Burpee
Pullup

4:00rx

Deadlift 5-5-5-3-1
280-280-280-300-310

Press 5-5-5-3-1
85-85-85-95-105

2010-05-02

2010-05-02T22:19:00.000-07:00

Warmup: Run 800m, squats, situps, pushups, burpees

WOD
21-15-9
Deadlifts 80#
Shoulder Press 35#

13:02
6:04; 4:15; 2:41

The WOD of the day was Diane. I was quite sore from Murph the day before, and I was really more interested in a recovery workout - something to make me move around and get the blood flowing but not cripple me further. So I lightened up the weight, and replaced HSPU with shoulder press. I think that was really the right decision, because it was still pretty (embarrassingly) hard.

My goal was to just keep moving and keep my form crisp and clean on every rep, which i think i achieved.

2010-05-01 - Murph 50%

2010-05-01T22:04:00.000-07:00

50% Murph
Run 800m

50 Pullups
100 Pushups
150 Squats

Run 800 m

5:14;
4:41; 4:08; 4:40; 6:18; 6:08 (2:20)
7:39

Total: 41:11

This was the hardest 50% Murph I've done in a long time. I broke it up intop rounds of 10 pullup[s, 20 pushups and 30 squats broken up like so:
10Plu-5Pus-10Sq-5Pu-5Sq-5Pus-10Sq-5Pus-5Sq.

I was using a green band for assisted pullups, and it was enough of a PITA to get my foot into it, that I wanted to gang the attempts together as much as possible.

I really hit a wall in round 4. the 2:20 in brackets was me futzing with my shoe. I thought my sock was bunched up funny, but one of my toenails had gotten too long and was digging into the adjacent toe which was really painful. I ended up walking much of the last 800 as a result. (Although my time still would have been pretty dreadful - i had a terrible foot cramp and a side stitch, too.) I just couldn't bring myself to simply quit.

Murph

2010-05-01T19:50:00.000-07:00

75% volume with 20# vest

45:12rx

2010-04-30

2010-04-30T22:54:00.000-07:00

Warmup: Run 800m

Warmup WOD:
15-12-9
Burpees
V-ups

5:20 (or so). These were the first "full speed" burpees I've done in a while - although i say "full speed" because they still weren't terribly fast. They went ok.

WOD

5x3 hang squat cleans
35#

DNF

I got 3 or 4 sets done, and then I just started just working on getting my chest upright on the squat, and then my right knee started hurting, so I called it a day.

Amrap

2010-04-30T19:51:00.000-07:00

Amrap in 20 minutes
5 push-press 95#
10 pullups
15 box jumps 24"

8 rounds + 5 push-press

2010-04-28

2010-04-28T21:32:00.000-07:00

Warmup: 1000m row, ME

20 rep Front Squat 45#

this felt hard starting at rep 3. but i gutted it out and made it all the way through.

DT 'Light'

5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push-Jerk

Used 58#

23:20

3:45 5:43; 3:21; 5:36; 4:53

I had to take one of my shoes off to fix my sock in round 2, so I might have been able to do this closer to 21 min.

65# is my current 1rm for cleans - but i also haven't tested it in a while - There's a good possibility it's a little bit higher, but this is still a pretty high percentage of my 1 RM

2010-04-27 - FGB

2010-04-27T21:20:00.000-07:00

Last Time

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball *10#	2	3	3	8
SDHP	9	10	10	29
Box Step-ups	13	14	15	42
Push-Press	5	7	6	18
Row	11	11	13	35
TOTAL	40	45	47	132

Not too bad considering I wasn't planning on doing this, and I was freezing when I started. Not great either, though. Everything was down across the board.

2010-04-26

2010-04-26T22:43:00.001-07:00

Warmup: run 800m, ME

Mini-metcon: 8:05
Each followed by 'gate sprint' approx 35m

40 situps
30 squats
20 pushups
10 jumping pullups (attempt-they were pretty pathetic)

I was last by nearly 2 minutes. The sprints were anything but. my legs just felt like lead, and they kept threatening to give out on me, so they were more jogs or even shuffles.

A couple brief handstand attempts

Spent most of the evening working on right legged pistols. (sitting down to and standing up from a stack of 3 55# and 1 25# bumpers)

Left to it's own devices my right hip and right knee do not track correctly over my foot. My knee tracks to the inside and my hip swings way out to the right. It's some very strange geometry, and I have to really concentrate and literally force them into the right path. It feels extremely remedial, and is therefore very frustrating and even a little embarrassing. But it's definitely the right thing to be working on. *le sigh*

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2010-04-25 lake merritt

2010-04-25T22:47:00.000-07:00

ran Lake Merritt today in 39:43

4.5 minutes slower than the last time i did it.

watch was set to 4 min run 1:30 walk intervals

first walk was at 15:00 min, ran the full 4 minutes of every 'run' interval (barely :p)

2010-04-21

2010-04-21T22:56:00.000-07:00

Warmup: Row 1000m

Deadlift 1RM attempt

95 x 5
125 x 2
145 (f)
135 x 1
145 x 1
155 (f)
150 x 1
155 x 1
160(f)
160(f)
160(f)

it was a relatively short workout because we got kicked out of our space by a north face office party.

Matched my PR from September. really wanted 160 but it just wasn't moving. should have tried 157.

2010-04-20

2010-04-20T19:02:00.001-07:00

Warmup: run 800m, some squat practice

20 rep front squat:
40#

Was supposed to find deadlift 1rm, but while there were bars available all the weights were in use and all the bars people were using were to heavy for me to work in so I skipped it. Yep I'm a quitter :-p

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2010-04-19

2010-04-19T22:19:00.000-07:00

Warm up: run 800m, ME

warm up WOD:
1 min max rep burpees, 1 min static plank hold, 1 min max rep burpees, 1 min static squat hold, 1 min burpees, 1 min static hang.
Score: 29 burpees

WOD:
5 rounds:

12 Deadlift 95/65
9 Hang Clean 95/65
6 Push-Jerk 95/65
*subbed 53#

16:08
2:25; 3:36; 3:12; 3:07; 3:45

Judging by my time, and by my internal gauge of how hard I worked, i think this was the right weight. I took slightly longer breaks than i usually would, but it was my goal to get a complete set of movements done before i put the bar down, and I needed a little extra rest to accomplish that. my attempts were mostly successful except in the last round. And in general, my jerks were more jerk-like and less press-like than they've been historically - though there were still reps with press-out for the last few inches. I also really have to consciously work to keep weight on both feet. I found myself almost exclusively on my left foot a lot of the time.

I seem to have rediscovered the will and the ability to work hard in my workouts. It's nice.

2010-04-17

2010-04-17T23:05:00.000-07:00

Warmup: Run 400m, burpees, pushups, piked pushups, jumping C2B pullups

WOD:
Run 800 Meters
100 Double-Unders (only did 50)
Run 600 Meters
50 Kettlebell Swings 1.5/1.0P
Run 400 Meters
25 Burpees (stepping, not jumping - for the record, just as hard.)
Run 200 Meters
13 Thruster 115/75 (45# front squats)

Results:
36:45

800m: 5:13
50 DU: 7:50 (included bathroom break)
600m: 4:04
50 1P KB swings: 6:46
400M: 2:54
25 burpees: 4:07
200m: 1:33
13 45# front squat: 4:15

Comments:
This is the hardest I have worked in months and I am certainly paying for it now - but it's the good kind of "I worked hard" sore, and not the "I think I damaged myself" sore which is pretty awesome.

It's the first time I've run instead of subbing rowing in months, too, and it actually went just fine; not fast, or anything, but not problematic for any of my stupid nagging injuries.

My original goal for the double-unders was only 25 - i was afraid that all that jumping would really aggravate my knees, but they were going so well - I got several consecutive (Jump, skip, jump style)- I decided to go for 50. I think that was the right number - because by the time I was done with them just about everyone else was done with theirs, too. I was pretty pleased with how well these went.

When I got to the KB I didn't know whether i was going to just do 25 and stick to 50% volume for all the exercises, or do the whole thing. I decided to tough it out.

I did not jump my feet back or forward on the burpees - I've found that jumping them forward to that really low squat is one thing that is guaranteed to aggravate my knee. I did do a jump and a clap once i was on my feet. I thought these would be easier than regular burpees. they were not. Because I was not jumping forward, they were a lot more like pushups, and between the pushups from the warmup, and the largish quantity of pushups the day before, my arms were not interested in helping out. I found them to be at least as winding as regular burpees. Maybe I'm just out of practice.

The front squats were also just about as hard as I could manage and still pretend to keep any sort of decent form. I opted for them over thrusters again because of my knees. I probably should have incorporated a push-press component - but just the front squats felt plenty hard enough.

2010-04-16

2010-04-16T23:17:00.000-07:00

Warmup: Row 1000, burpees, Max Rep Pushup: 22

20RM Back Squat 5/12 (DNS - tweaked my knee a little doing burpees or warming up for the squats)

Followed by:

AMRAP* in 20 minutes:

10 Pull-Ups
10 Push-Ups
10 V-Ups

Results: 6 rounds, 10 pull-ups

1:57; 2:49; 2:10*; 4:42*; 3:41; 3:27; 1:08;
* accidentally hit the lap button while doing pushups - round 3 really took about 3:10 and round 4 really took about 3:42.

DT

2010-04-15T21:24:00.000-07:00

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

15:11 scaled to #115

5 minutes faster and 10# heavier than a year ago, but I was nursing an injured shoulder and sharing a bar that time, so the improvement is not as great as I'd thought at first. Still, it went pretty well. Need to work on my power cleans.

2010-04-12

2010-04-12T23:57:00.000-07:00

Warmup: 8 min or so on the eliptical bike - i was late to class and had to find my own thing out of the way.

15 Overhead Squats 115/75
21 C2B Pull-Ups
12 Overhead Squats 115/75
15 C2B Pull-Ups
9 Overhead Squats 115/75
9 C2B Pull-Ups

I subbed 15# OHS and 1P KB swings - again - i was late and I didn't have time to set up a band at a bar and I could do KB swings outside out of the way.

8:54

They're calling it "the Gauntlet"

2010-04-06T22:19:00.001-07:00

I put two classes through this on Sunday, and it looked like hell. So, when it came time to decide what to do today, I figured "what the hell, I haven't done a big WOD in a while," and jumped in. Surprisingly, Joe D, Brandon, Andre and John all signed on as well.

In 30 minutes...
Run 1 mile
50 KB Swings (2P)
50 Burpees
In remaining time, perform AMRAP
5 pullups
10 pushups
15 squats

Score is number of rounds completed.

7 rounds + 3 pull-ups RX
(Splits: mile 6:16, KB 4:20, burpees 5:50, round 1-2:10, round 2-2:37, round 3-2:30, round 4-1:35, round 5-1:44, round 6-1:37, round 7-1:08)

That was satisfyingly horrible. For only being 30 minutes, it lasted forEVER, and the Cindy rounds were brutal. It's nice to see I generally sped up on them (really pushed that last round hard) rather than the other way around, but (as always) it was the pushups that really held me back.

2010-04-05

2010-04-05T23:00:00.000-07:00

20RM Squat - 30# Front Squat

Post load to comments.

Followed by:

50-40-30-20-10

Jump Squat
Sit-Up

Subbed 50% jumps to a low set of weights (2 55# bumpers) no squat 25-20-15-10-5
did full volume of situps

13:22
3:58; 3:36; 2:50; 1:52; 1:03;

Annie

2010-04-05T22:37:00.000-07:00

Front squat x 20: 80

Much harder than it was at 75. Because I didn't go heavy first? Didn't wear lifting shoes? I think when I can, I'd rather do a 3x5 of something heavier first on this, then drop down for the big set.

"Annie"
50-40-30-20-10
Double-unders
Sit-ups

9:46rx

My first Annie since I got reliable double-unders, and it knocked 3 minutes off my time from a year or so ago. Unfortunately, my situps are still too damn slow.

3 hours in the gym

2010-03-31T23:02:00.000-07:00

Another marathon Wednesday in which I did not manage my time well

Warmup workout:

20 double-unders
10 KB swings (1.5P)
20 double-unders
9 KB swings
...
20 double-unders
1 KB swing

11:10RX

I was able to get about half the double-under rounds as a single set, which is gratifying. At least one skill seems to have come together. I credit the new rope.

Workout workout:

High-hang snatch x 3: 75-75-75-80-85
Squat snatch x 1: 90 - 95 - 100 (PR)
High-hang clean x 3: 95-95-100-105-110
Squat clean & jerk: 115-125-135 (PR)

Jim and I have started doing triplets from the high hang on both the snatch and the clean. I'm REALLY liking these. They put all the focus on the final pull and the dive, which I find to be the hardest part. I've noticed that they present a temptation that must be avoided: using hip thrust to send the bar out in front of me and then diving under to catch it. I have to work hard to focus on pulling the bar UP with high elbows and not OUT.

Another side effect seems to be that it has introduced a jump forward in my snatch. Here's a video of me doing a full squat-snatch at 100#, something I never could have done 10 weeks ago. The video reveals a lot of problem, but the biggest one I see is the forward bar path and jumping WAY forward to catch it. Must fix that!

The cleans were OK - my back is still a bit sore and complained about the heavy weight, but I did at least GET a 135# squat clean, which (combined with the 95# snatch) was my goal for this cycle. My back was rounded all to hell on the recovery, though, so I'm not really counting it until I can get it prettier.

Finished up with some muscle-up practice, which was a miserable failure, and some stretching.

2010-03-31

2010-03-31T15:01:00.001-07:00

Warmup workout:
5 rounds for time:
5 pushups
10 sit-ups
15 step-ups (right leg) to box or bumper stack
30 second wall-squat hold

21:07
2:51; 3:50; 3:19; 5:58; 5:07

The step-ups got really hard by the end - i had to move to a shorter stack of weights from the smaller of the boxes. otherwise i was just doing most of the work by jumping with my left leg.

Workout:
5 sets:
3 pullup negatives (5-count)
3 ring dip negatives (5-count)
3 minute rest between sets on the pullup/dips

Cooldown
3 x 10-count holds of :
hamstring stretch (each leg)
wall-quad stretch (each leg)
wall adductor stretch

Plus anything you feel needs it.

2010-03-30

2010-03-31T09:47:00.001-07:00

Warmup: 1000m row 4:40

WOD:
Work up to a 5RM in the Back Squat.
Subtract 60 pounds from your 5RM and perform 20 reps.

5RM = 60# (and they were not 5 pretty reps, either)
21 reps @ 25# - the 15# bar did not feel heavy enough.

I really have to work at keeping my weight centered over both feet and using both legs - i have a strong tendency to swing my hips to the left and use mostly my left hip and leg. My limited hamstring/back flexibility is also causing me to lose the arch in my back at the bottom of my squat. Have to work on that too. More wall squats. yay.