WOD – April

4.30.2013

Warmup
400m run
KB deadlifts, swings, snatches

WOD
20 chest to bar pullups
10 squat snatch (115#)
15 C2B
7 squat snatch
10 C2B
5 squat snatch

Results: 8:37 was my time. I failed getting my chest to bar on some of the pullups later in the WOD and not all of the snatches were full squat.

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4.29.2013

Rest Day.

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4.28.2013

Warmup
Hip swings, hamstring stretches, joint work

WOD
5 mile run for the Cherry Creek Sneak

Results: 50:39 and about 30 seconds slower than last year. I am not happy with finishing slower but after yesterday I’ll take it. My legs really felt heavy in the last mile and I even had a real hard time sprinting to the finish line – something I do every race.

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4.27.2013

Warmup
Various before each WOD

WOD
Barbell for Boobs
9am: Elizabeth (21, 15, 9 of 135# clean and ring dips)
11am: Fran (21, 15, 9 of 95# thruster and pullups)
1pm: Isabel (30 135# snatches)
3pm: Grace (30 135# ground to overhead)

I am not doing the last 2 WODs, Diane and Karen

Results: Elizabeth: 5:08, Fran: 5:39, Isabel: 3:08, Grace: 2:47. All PR’s and it was a great day. Tiring, stiff, warmup, stiff, stretch, stiff…That’s basically how the day went.

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4.26.2013

Rest day.

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4.25.2013

Warmup

WOD
500m run
50 wall balls
400m run
40 wall balls
300m run
30 wall balls
200m run
20 wall balls
100m run
10 wall balls

Results: 18:23 and it was a gasser. I was sucking wind at the end of this WOD and it was exactly what I needed.

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4.24.2013

Warmup
General stretching

WOD
On the minute: max reps in 20 seconds of front squat for 10 minutes (20 seconds of work, 40 seconds of rest)
On the minute: max reps in 20 seconds of push jerk for 10 min (20 sec on, 40 sec off)
On the minute: max reps in 20 seconds of deadlift for 10 min (20/40)

Results: As part of de-load I did 101 reps of front squat at 95#, 95 reps of PJ at 115# and 7x reps of deadlift at 145#. Even with the light weight it was a solid workout.

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4.23.2013

Warmup
2 rounds, NFT of: 10 pullups, 10 pushups, 10 situps, 10 good mornings

WOD
3, 6, 9, 12, 15, 18, 21 of:
Slam balls
OHS
Bar hop overs (over and back = 1)

Results: I wanted to go light this week and the RX weight for the OHS was 95 and I figured that was light, but I probably should have went 75. It took me 17:23 to complete the WOD and I sucked wind. Tomorrow I am definitely cutting the RX weight.

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4.22.2013

The start of a de-load week…with a rest day. I will be doing light weight for the next 3 days.

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4.21.2013

WOD
5×5 Front Squats
5×5 Push Press

Results: I went 135, 155, 175, 185 and then failed on 195 for the FS. For PP I went 135, 155, 175, 195F, 180, 185 and I just realized I went 6×5…

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4.20.2013

WOD
“Murph”
Run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile
Partition the pullups, pushups and squats as needed, but start and end with a 1 mile run
If you have a 20lb vest, wear it.

Results: I have done Murph once and it was at 24 hour Fitness. I didn’t break up the pullups, pushups and squats and didn’t wear a vest. I ran my miles on the treadmill. This time I will partition and wear a vest. It took my 50 minutes to complete and that was with my calves cramping at the start of my 2nd mile. Ill take 10 minutes off of my previous best and I remembered while running that the last time I did it I did assisted pullups. So cutting 10 minutes off of my time and wearing a vest with unassisted pullups – SCORE!

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4.19.2013

Rest Day. Want to take another day for my lower back. Stretching is in order for today.

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4.18.2013

Warmup
I did extra hip, back mobility before working out. Did a few of the drills from KStar to help lumbar area/glutes/hammys.
Did a few pullups, a few pushups and a few situps, too.

WOD
“Barbara”, with a slight modification
5 RFT of:
20 pullups
30 pushups
40 situps
50 squats
with exactly 2 min of rest between rounds (supposed to be 3 minutes and we had a 30 min cutoff)

Cooldown
More hip/lumbar mobility

Results: I wanted 4 full rounds and I got 4 rounds and 41 reps into my 5th round….so I kept going. It took me 34:10 to complete all 5 rounds with the 2 min rest period.

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4.17.2013

WOD
EMOTM for 10 min of 6 snatch balance
EMOTM for 10 min of 6 snatch grip deadlift
EMOTM for 10 min of 3 power snatch

Results: Not good. After the 3rd or 4th minute of snatch grip deadlift I really felt my lower back stiffen up. So I stopped and didnt do anything else the rest of the morning other than stretch. I have had too many back issues in my life and I need to listen to my body when I feel it in my lower back area. I can still feel the tightness a few hours later and even feel it in my hamstrings. Hoping I feel better tomorrow. Good news it that it isn’t a sharp pain, it is a dull uncomfortableness. I think that is just muscle fatigue and not a real injury. The halting deadlifts and back extensions from the other day must have started this.

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4.16.2013

Rest Day.

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4.15.2013

Warmup
2 rounds of 10 med ball cleans
2 rounds of 10 wall balls
1 round of 10 double time wall balls

WOD
15-12-9 of:
135lb thruster
25lb weighted pullup

Strength
5×3 halted deadlifts

Extra
5 rounds of max inclined situps
3×10 back extensions

Results: I didn’t time my WOD today. I went to 24 Hour Fitness after work and I know it took me about 13-15 minutes.

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4.14.2013

Warmup
PVC pass throughs, PVC OHS and PVC squat cleans

Strength
Olympic total
20 min to find 1 RM clean and jerk
20 min to find 1 RM snatch

WOD
4 RFT of:
500m row
15 bench press @185

Results: I need to go heavy more often. I have been stuck at a 205 C&J and 155 snatch for a long time and hit both of those numbers again today and couldn’t even PR by 5#. All mental. The WOD took me 16:20.

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4.13.2013

Warmup
PVC OHS, hip swings, PVC pass throughs

WOD
“Nancy”
5 RFT of:
400m run
15 OHS @95

Strength
Find 1RM of OHS

Extra
5 farmer carries – 100m, 55# KBs

Results: First time doing Nancy and I did her in 17:23. Running after OHS is always fun. I didn’t get my person best OHS at 175 and only got 165 but not bad after doing Nancy. I didn’t time myself on the farmer carries, I just did 100m at a time and went when ready.

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4.12.2013

Warmup
400m run
10 kip swings, 10 squats and then stretch your chest

WOD
Partner deck of cards – FOR TIME! Don’t slack in drawing your cards, be ready to work when your partner is done with their work.
Ace = 200m run (both athletes run)
Hearts = Jumping squats
Diamonds = GHD situps
Spades = Clapping pushups
Clubs = Slam balls
Jokers = 20 burpees
Alternate drawing cards. If you draw 4 of clubs you do 4 slam balls. Then your partner draws 5 of diamonds, he/she does 5 GHD situps. If you draw an ace you both run and upon return it is your partners turn to draw.

Results: It took my partner and I just about 21 minutes to complete the deck. The worst series was when he drew an ace, so we both ran, when we got back I pulled a joker so I had to do 20 burpees, he pulled a 2 of something and I pulled a 10 of clubs. Otherwise it was a solid workout. I ran a mile when we were done, too.

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4.11.2013

Rest Day.

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4.10.2013 – Part 2

Warmup
Deadlift with PVC and squat for stretching hips/ankles/etc.

WOD
Find 1RM of DL
Find 1RM of Backsquat

Results: The WOD was my plan going into my afternoon session, but that went to hell and a hand basket in a hurry. I did get my 1RM DL of 265. I tried to lift 275 for a PR but it didn’t happen. Upsetting. I was going to do backsquat but I was feeling tired and I have been told recently, many times, that I am not squatting properly – I am not moving my butt back initially to get down into the squat. So I squatted 185 for 3 reps a few times working on that movement and had a coach watch to see if it was better. I then did 5 reps at 135 a few times and for fun did 2×5 of front squats at the same weight….and then to put icing on the cake I did 1 bear complex at 135 to end my 2nd workout.

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4.10.2013

Warmup
Jump rope for 2 minutes, 10 pullups, 10 pushups, 10 good mornings, 3 min squat hold

WOD
For time
21-15-9-6-3
Wall ball
Pullups
Hollow rocks

Strength
Find 1 rep max of weighted pullup

Results: The WOD took me 7:28 and I had to break up my pullups in every round except 6 and 3. I tried a 55# KB for my max weighted pullup and nearly got it. Not bad after doing 54 pullups during the WOD.

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4.09.2013

Warmup
PVC and other stretches

WOD
For time:
10 OHS @135
10 box jump overs 24
10 thrusters @135
10 power cleans @135
10 toes to bar
10 burpee pullups
10 toes to bar
10 power cleans
10 thrusters
10 box jump overs
10 OHS

Strength
Find 1 rep max of bench press

Results: The WOD took 13:42 and I benched 275. I tried 285 for a new PR but couldn’t quite get it all the way up.

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4.08.2013

Rest Day.

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4.07.2013

Warmup
PVC and jump rope

WOD
Deck of Cards: for each suit you perform the number of reps as is on the card. If a 9 of hearts is flipped you do 9 ground to overhead. If a 6 of diamonds is flipped you do 12 situps (2x)
Hearts: Ground to overhead @ 155#
Diamonds: 2x situps
Spades: 2x double unders
Clubs: Kettle bell swing @ 2 pood
Aces: 11 Handstand pushups
Jokers: 400m run

Results: I worked for approximately 40 minutes and made my way through all but 15 cards. Had to cut it short so I could get my son to gymnastics.

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4.06.2013

Warmup
Stretching

WOD
With a partner
20 min AMRAP of
30 lateral bar hop burpees (partners alternate 5 burpees)
20 front racked lunges 95# (partners split to 10 lunges each)
30 situps (partners split to 15 sit up each)
20 power snatch 95# (alternate reps of 5 snatches)

WOD #2
13.5
4 minutes of max reps of
15 thrusters
15 chest to bar pullups
If you get 90 reps in 4 min, do another 4 min

Results: My partner and I did 5 rounds of the WOD and I completed the first 10 lunges into the 6th round. For 13.5 I struggled a lot more on the chest to bar pullups than I thought I would. I only scored 29. I probably did 30 pullups, easy, but could only get 14 chest to bar. Towards the end I just didn’t have it to get my chest to bar. Pretty horrible.

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4.05.2013

Warmup
Stretching and wall walks

WOD
Run 400m
9 thrusters @95#
9 pullups
Run 200m
15 thrusters
15 pullups
Run 400m
21 thrusters
21 pullups

Extra
Run 1 mile

Results: I did the WOD in 12:04 and rested about 3 minutes then ran the mile. The mile took me about 10 minutes.

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4.04.2013

Rest Day

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4.03.2013

As if yesterday’s WOD wasn’t a shoulder killer we get “DT” today.

Warmup
Various movements with PVC, sets of 5, done rapidly: deadlift, bent rows, hang clean, front squat, squat clean, power snatch, OHS, squat snatch

WOD
“DT”
5 RFT of:
12 deadlift @155#
9 hang power clean @155#
6 push jerk @155#

Results: Dead. Dead. It took me 15:34 and thankfully tomorrow is a rest day! My shoulders are finished.

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4.02.2013

Warmup
1 min on, 30 sec off of: jumping lunges, hollow rocks, slam balls and handstand holds
30 sec on, 30 sec off of the same

WOD
20 KB swings (55#)
12 push press (135#)
20 lunges
40 KB swings
9 PP
40 lunges
60 KBS
6 PP
60 lunges

Results: 12:22 and my legs were finished. Quads = done. Shoulders = toast.

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4.01.2013

Warmup
400m run
3 min squat hold
Leg swings, pushups, pullups

WOD 1
3 rounds of
1 min max rep back squat @135#
30 seconds rest

WOD 2
Annie
50-40-30-20-10 of
Double unders
Situps

Results: I f’ing hate double unders. It took me, I don’t know, 11 minutes or something to finish because my double unders suck.

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