2010-07-27

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

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

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

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

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

2010-07-18 - Sprint 8

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

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

Warmup row 500m

15 OHS 15#

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


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Benchmark Blitz

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

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

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

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

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

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

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

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


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