WOD – February

02.28.2013

Rest Day.

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02.27.2013 – Part 2

Last swimming class.

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02.27.2013

Warmup
Squat holds, jumping squats, arm swings/circles

WOD
3 min AMRAP of wall walks
1 min rest
5 min AMRAP of 7 knees to elbows and 15 box jump overs (don’t touch the box)
1 min rest
3 min AMRAP of wall walks

Strength
Weighted squat holds. Add light weight on the bar and do 5 weighted squat holds where you hold the bottom of the squat for 5 seconds.

Results: I dislike wall walks. Hate might be a better word. I got 10 in the first 3 minutes and 8 in the second 3 min. I have never jumped over a 24 inch box before but got some practice at it before the WOD and completed 3 rounds + 7 knees to elbow in the 5 min.

For the weighted squat hold I did rounds with 95#, 115#, 135#, and 2 at 155#, but the final round I could only do 2 squats instead of 5.

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02.26.2013

Warmup
Jump rope and various stretches then start working up to a good snatch weight (about 60% of 1RM)

Strength/skill
3 snatch EMOTM for 10 min

WOD
12 min AMRAP of
12 push press 115/75
12 chest to bar pullups
12 pistols

Results: I completed 4 rounds + 18 reps into the 5th round. I didn’t get the pistols all the way to parallel (something to work on) and a few of my pullups weren’t chest to bar.

For the snatch I used 115# and that is heavier than 60% of my 1RM but I wanted to go slightly heavier and still work on form.

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02.25.2013 – Part 2

2nd to last swimming class. I will take next month off (going to be busy with the CrossFit Open), but then I need to find a good class to help me with distance swimming and work on my freestyle. Got a buddy who does tri’s and swims in the open water and we will hit the reservoirs this summer to work on my swimming before my triathlon later this summer.

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02.25.2013

Warmup
Squat holds, roll out, PVC pass throughs and then workup to a decent weight front squat

WOD
For time:
50 burpees
20 front squat at 70% of 1RM
50 burpees

Results: 12:43. I did my front squats at 165# which I think is slightly higher than my most recent 1RM but I think my FS 1RM has probably gone up since my last go at it. I did the first 50 burpees in about 3 minutes and it took a good 5 min to do my 20 FS. I was only doing 3-4 FS at a time (one time the bar slipped after my 1st squat).

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02.24.2013

Looks like today’s WOD will be at least 3 rounds of shoveling snow for time.

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02.23.2013

Warmup
PVC pass throughs and PVC OHS
2 min jump rope

WOD
5 RFT of:
20 back squats – shouldn’t be able to do 20 unbroken by round 2
20 situps

Strength
5X3 push press – get heavy

Results: 12:14 for the WOD with 115# for back squat. Worked up to 195# PP.

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02.22.2013 – Part 2

Warmup
PVC pass throughs, stretch the chest

WOD
5×5 banded bench press
Then immediately as many reps as possible at 70% of 5 rep max

50 lat pull downs with bands

10 man makers

Results: Got up to 225# for bench press and then did 10-12 reps at 155#. Used 30# dumbbells for the man makers.

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02.22.2013

Warmup
Various stretches to loosen the legs and hamstrings

WOD
10-1 of:
Deadlift
KB snatch

Results: 12:45 using 225 for the DL and a 55# KB. I did the 1st 10 DL unbroken but couldn’t get the set of 9 unbroken. All the KB snatches were unbroken.

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02.21.2013

Rest Day! I need it! I will “actively rest” as I coach two CrossFit classes in the morning.

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02.20.2013 – part 2

Swimming!

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02.20.2013

Warmup
PVC pass throughs, spiderman lunges, samson stretch and hip swings
Squats with just a bar

WOD
Like yesterday, the first part of this is taken from Hot Dogs and Cupcakes
8×3 of banded speed squats
1-1-1-1-1 back squat

Results: First time doing banded squats and they were fun. I used 95# for the bar and, well, not sure how to describe the tension of the bands, but it was felt. For the 5×1 I went 185, 205, 225, 235, 235.

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02.19.2013 – part 2

Warmup
PVC pass throughs and other PVC stretches to open up the shoulders and upper body

WOD
Modified from Hot Dogs and Cupcakes
3 hang power snatches every 30 seconds for 10 rounds
1 min on, 1 min off KB swings, 3 rounds
3×15 dumbbell hang muscle clear with quarter press

Results: I used 95# for the snatch, 70lbs for the KB swing and 35 # DBs. I was not able to do 1 min straight of KB swings and did not enforce the 2 burpee penalty for every rep less than 30 as prescribed on HD&CC. It still worked up a sweat and hit my upper body.

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02.19.2013

Warmup
Squat holds and hamstring stretches
3 RNFT of: 5 hollow rocks, 10 good mornings, 15 mountain climbers
Take time as needed to stretch anything else – like lats and shoulders for pullups

WOD
Cindy
20 min AMRAP of:
5 pullups
10 pushups
15 squats

Extra
Tabata situp

Results: The last time I did Cindy was in August, I think, and I remember getting around 12 rounds. I need to check my black book to be sure. Today I got 19 rounds plus 2 pullups. I wanted 20 rounds and nearly made it. Strangely it was the pushups that slowed me down in the final 5 minutes. Must have been due to yesterday’s press workout.

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02.18.2013 – Part 2

Swimming!

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02.18.2013

Warmup
2 min squat hold, hip swings, samson stretch
2 RNFT of: 10 med ball cleans, wall balls

WOD
3 rounds of:
1 min max rep front squat
30 seconds rest
1:30 min max rep box jumps
30 sec rest
2 min max rep push press
30 sec rest

Strength
5×5 front squat
5×5 box jump
5×5 push press

Results: RX for the WOD was 95# and I completed 237 total reps. I still need to get more efficient at box jumps. For the second part I went 135#, 155#, 165#, 185# and 195# for the front squat, I held steady at a 32in box jump and for push press I went 135#, 155#, 165#, 170#, 170#.

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02.17.2013

Rest Day!! Will try to take advantage of the nice weather and go for a casual walk with my kids and wife.

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02.16.2013

Warmup
Jump rope
2 RFT of: 10 squats, 10 pushups, 10 situps

WOD
Strength: take 20 min to find 1RM clean and jerk
Metcon
25 min AMRAP of: 400m run, 25 DL (135#), 20 jumping squats, 10 hand release pushups, 5 wall walks

Results: Gassed!!! That AMRAP was brutal, almost puked on the 4th 400m run. I C&J’d 205 which I think is a PR, need to check my little black book. It was a good day. The misses even went to CrossFit for the first time. Hopefully she gets hooked!

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02.15.2013

Warmup
PVC pass throughs and other stretching

WOD
“Hope” – this is a “Fight Gone Bad” style of workout. 3 rounds with 1 minute at each station and a 1 min rest between rounds. Clock does not stop and the score is total number of reps at the end of the WOD.
The movements are: burpees, power snatch, box jumps, thruster and chest to bar pullups

Results: I completed 69, 66 and 58 reps for a total score 193 in the 3 rounds. The RX weight for the snatch and thruster is 75# (light weight, lots of reps). I sort of took it easy on the chest to bar as that is by far my weakest of the three movements and I had to do it out of order to accommodate space in the box this morning. So I did snatch, thrusters, box jumps, pullups and burpees. I coasted a bit on the pullups so I could rock out as many burpees as possible. It sucked.

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02.14.2013

Warmup
PVC pass throughs, inch worms, lunges, high knees and butt kicks

WOD
For time:
25 hang squat snatches
Rest 3 minutes
5 rounds of: 100 feet bear crawl and 100 feet broad jumps

Warmdown
25 bar rolls and try to do bar rolls from your feet, if possible, after the 25 from your knees

Extra
Muscleup work with bands (sitting, bounce into a dip positions)
Spiderman pushups
Stone work

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02.13.2013 – Part 2

Swim lessons. We are doing laps tonight. Should make for a good second workout.

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02.13.2013

Warmup
3 RNFT of: 5 pushups, 10 situps, 15 squats
Various stretches: spider lunge, samson stretch, shoulder stretches

Skill/strength
EMOTM do 4 DL for 12 min

WOD
21-15-9 of KB swings, HSPU and pullups
Rest 3 min
15-9-6 of KB swings, box jumps and pullups

Extra
3-3-3-3-3 of back sqaut
Max reps of jumping squats – 5 rounds
4 rounds max reps dips – get deep

Results: I used 185 for the DL and focused on keeping my back from rounding. I completed the WOD in 19:33 but didnt get full depth on HSPU. My back squat has gotten weaker, for some reason. I started light and failed when I tried to do 225. I know I can do 225. I used 65# for all the jumping squats and did sets of 8-10. Ring dips were sets of 7-9.

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02.12.2013

Rest Day

My first day coaching CrossFit. Get to coach front squats and slam balls. Gonna make the class warmup by doing 3 minute squat holds while pushing their knees out.

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02.11.2013 – Part 2

Swimming! Going to the pool for lessons is much more fun than going to 24 Hour Fitness and flailing around in the pool doing “laps”.

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02.11.2013

Warmup
Squat holds, OHS with PVC, pushups, dead hangs at the hip and good mornings

WOD
3 rounds of:
1 min max rep of OHS
Rest 30 seconds
1.5 min max rep of snatch grip deadlift
Rest 30 seconds
2 min max rep doubleunders
Rest 30 seconds

Extra
3 rounds of max dead hang pullups
3 rounds of weighted pullups

Results: The RX weight was 95# for both OHS and DL. I think I averaged around 15 reps for OHS and 25-30 for the DL. I suck ad DU’s. For pullups I got 8-7-6 and then for weighted I did 3 at 15#, 4 at 30# and 3 at 35#.

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02.10.2013

Warmup
Stretch – hip swings

WOD
Run 5k

Results: Started my run at 5:30am. It was below 20 and a bit windy, but still finished in less than 30 minutes. Not great, but good considering the conditions.

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02.09.2013

Warmup
400m run
2 RNFT of: 10 squats, 10 pushups, 10 wall balls, 10 pullups

WOD
Kettle Bell chipper
20 KB swing
30 Single KB thruster
20 KB presses (laying on back)
30 Medball GHD
20 KB sumo deadlift high pull
30 Burpees
20 Alternating KB snatch
20 KB swing
200m Farmer’s walk

Extra
More MU practice

Results: I used 70# KB for everything but the thrusters and snatches and those I used 55#.

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02.08.2013

Warmup
Various drills like toy soldiers, butt kicks and lunges

Play
Rope climbs and muscle ups

WOD
10 min AMRAP of: 20 knees to elbows and 10 ball slams

Extra
Work up to failure on a 3 rep max OHS
EMOTM of 3 squat snatch for 7 min

Results: I my rhythm for knees to elbow and toes to bar is awful which results in only 3 rounds + 17 reps in 10 minutes. OHS = 3@95#, 3@115, 3@135, 3@155, 2@165. I used 95# for the squat snatches to try to work on form. Shoulders are finished.

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02.07.2013

Rest Day! As I was driving into the office I had this strong urge to lift heavy things…but I need a rest day. My “active rest” will be taking my son to Monkey Business and playing with him. It is his birthday!

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02.06.2013 – Part 2

Swim lessons. Gotta get this freestyle workin’, bruh.

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02.06.2013 – Part 1

The power was out this morning and we weren’t going to let the lack of light impact our workout! We did it in the dark (mostly) as only 2 of the lights in the box were on. We used a cell phone for a timer. It was pretty cool.

Warmup
PVC pass throughs
PVC OHS
Wall squats

WOD
Alotta Tabata
Consecutive tabata’s of: Pullups, pushups, situps and squats. This is 4 consecutive tabata workouts with no rest between each. It is 16 minutes of work with your score being the total number of reps completed.

Results: 333. I think I had about 50 pullups, 80 or so pushups, 70 or so situps and then 120-30 squats. Something like that. My previous best was 324 and that was with dips instead of pullups.

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02.05.2013

Warmup
2 min of double under practice
PVC pass throughs
3 RNFT of: 10 squats, 10 good mornings, 10 hollow rocks, 10 mountain climbers
Work up to heavy deadlift weight

WOD
EMOTM for 10 min of 3 heavy deadlift
Then
10 min AMRAP of: 5 thrusters, 7 slam balls and 9 toes to bar

Extra
False grip ring rows 5 rounds as many as possible
3 false grip ring rows with the final moving to the dip position

Results: need to keep pounding away at my DU’s and muscle up work. The DL I started with 255 for 5 rounds then moved to 265 for 3 rounds. I failed on the 9th and 10th rounds. Not bad considering 265 is my recorded PR. I completed 5+17 of the AMRAP with a 95# thruster.

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02.04.2013 – part 2

Signed up for swim lessons. If I want to do a triathlon this summer I need to get better at swimming. Flailing around in the pool at 24 Hour isn’t doing me any good. Need someone who knows what they are doing to coach me so I can get better. So, part 2 today (and every Monday and Wednesday for the next 4 weeks) is swimming for about 30 minutes.

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02.04.2013

Warmup
Jump rope
Couch sits
10 turkish getups
10 PVC pass throughs
10 wall squats

WOD
100 hang power cleans for time – but – every time the bar is set down you must do 30 double unders. 10 min cap
Rest 2 min
Then complete for time: 25 deficit pushups, 25 clapping pushups, 25 hand release pushups and 25 dive bombers

Warmdown
STRETCH! My arms, shoulders and chest severely needed it. Smash with lacrosse ball, too.

Results: I only completed 57 power cleans in the 10 minutes but did do all 30 DUs each time I set it down. With the Open coming up I need to practice DUs daily. I completed the pushup portion in about 8 minutes.

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02.03.2013

Rest day. After doing 600 burpees yesterday I will do nothing but roll out a few times today.

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02.02.2013

Warmup
400m jog
10 pushups
10 squats

WOD
The burpee mile!!!!

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02.01.2013

Row 5k

Light work and mobility.

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