WOD – June

6.30.2013

“Rest Day”
I rode my bike down to the reservoir to check out the public swim/lap area. I need to hit this up SOON because my triathlon will be upon me before I know it. Then I rode it back to the track at the middle school near my house (MAYBE 5 miles round trip?) and that was my warmup. I didn’t push it. Then I ran 4×400 sprints with my rest time equaling the time it took me to run the previous 400m.

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6.29.2013

Warmup
Practice DU’s for about 5 minutes then take 5 minutes to stretch

Smolov Jr – Week 2, Day 4
10×3 @ 85% of 1RM + 10 lbs (220 for me)

Strength
15 min to find 1RM snatch

WOD
30 burpee muscle ups

Results: Smolov was definitely harder today, but I got through it. Day 4 next week will be interesting. I maxed snatch at 160 and while that ties a PR it was a squat snatch which I know is a PR. I nearly had 165, but couldn’t quite get it stable overhead before standing. I can’t do muscle ups so I did jumping muscle ups and had to break up the WOD becaus I was coaching and I started the WOD too late. I did 10, had to write down the WOD for the class, and then did 20 more.

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6.28.2013

Warmup
Practice DU’s for about 5 minutes then take 5 minutes to stretch

WOD
21 KB swings
21 pushups
21 KB C&J
21 pullups
21 KB snatch
21 situps
21 KB thrusters – right arm
21 double-unders
21 KB thrusters – left arm

Smolov Jr – Week 2, Day 3
8×4 @ 80% of 1RM + 10 lbs (205 for me)

Results: I completed the WOD in 9:41. Smolov was definitely more difficult today. The 4th rep on numerous sets was tough, especially the final few sets.

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6.26.2013

Jump’N’Rope double-under clinic at CrossFit Golden. That’s all I am doing today. I’m considering it a rest day.

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6.26.2013

Southwid CrossFit again.
Warmup
I arrived early for Smolov Jr. and just did hip/ankle stretches and then worked my way up to my squat weight for the day, fairly slowly. My body is not happy with what I have been feeding it.

Smolov Jr. – Week 2, Day 2
7×5 @75% of 1RM (bumped to 195 today, up from 182.5 last week)

Strength
3-3-3 snatch balance

WOD
21-15-9 of
Deadlift (225)
Burpees

Extra
Bench press and sled pushes

Results: Smolov was a bit of a struggle today. I am sore. If you are dehydrated you get sore. I very rarely am sore from CrossFit, but then again I drink a lot of water. During a road trip I tend to avoid the water because I don’t want to stop every 30 minutes. I need water. I used 75, 105, 135 for the snatch balance. The WOD took me 6:xx and the bench press and sled pushes were just for fun.

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6.25.2013

Hays, Kansas finally has a CrossFit so I went to CrossFit Southwind for the next two days. I could really feel the crappy food each of the next two days. I am doing a “Whole 14” for the next 2 weeks before going to Seattle for a long weekend.

Warmup
Butt kicks, sprint starts, high knees, PVC work, quad smash with barbell

WOD 1
1 min of work, 1 min of rest for 3 cycles of max rope climbs

WOD 2
3 RFT of:
15 chest to bar pullups
30 box jumps (24)
60 situps

Extra
Max effort pushups with a 3 second hold at top

Results: I actually made it to the top of a 15 foot rope and proceeded to burn the shit out of my hands and open a small burn on my shin on the way down. I wasn’t feeling the burn so I didn’t do another full climb. I am happy to get to the top, though. The WOD sucked and I really felt the poor diet over the past few days on the road. It took me 17:xx to complete and it was pathetic. It even got me on the pushups as I only got 14 or 16 before I had to stop. It was a bad day of CrossFit.

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6.24.2013

Visited NKC CrossFit and they follow the Outlaw Way, so we did exactly the WOD prescribed on Outlaw.

Warmup
200m run, PVC work to open shoulders then find heavy weight for snatch/behind neck push press

Strength 1
EMOM of 1 snatch followed by 3 behind the neck snatch grip push press

Smolov Jr Week 2, Day 1
6×6 @70% 1RM (add 5-10 pounds depending on how hard last week was)

WOD
150 KB swings

Results: I used 135 for the snatch and tried to do squat snatch each rep (tried because 2 of them were more power snatches). I bumped by weight from 170 to 180 and felt good. I completed the WOD in 7:23.

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6.23.2013

Rest Day

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6.22.2013

Warmup
3 rounds of 10 pullups and 10 pushups

Smolov Jr – day 4
10×3 @ 85% 1RM (207 for me)

WOD
5×5 muscle ups

Fun
Tug of war

Results: I did Smolov Jr after the WOD again today, which was perfect sice the WOD was all upper body. I still have yet to get a muscle up…someday. I did learn a new exercise to work on the kip/hip explosion part of the muscle up, so there’s that… I ended up with 209 on the bar for Smolov Jr since CrossFit Kilo only has kilogram plates (kind of cool!). And the 8th, 9th and 10th sets were a bit tough. I can feel my legs today.

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6.21.2013

Warmup
Partner warmup – partner a rows for 200m and partner b does 30 squats – 3 total rounds

Smolov Jr – day 3
8×4 @ 80% 1RM (195 for me)

Strength
3×2 cleans at 90% 1RM
3×5 weighted strict pullups

WOD
3 RFT of:
10 deadlift
10 pistols
10 box jump on and overs

Results: I did the Smolov Jr after the WOD today and definitely felt it in round 5-8. I used 185 for the cleans and a 20# dumbbell for the weighted pullups. The RX for the WOD was 142 kilos (worked out at CrossFit Kilo today) which is essentially 315 for the DL. With all the time in the car…and the fact that 315# DL would be a 40# PR I just did 205 for the DL. I completed the WOD in 4:34. The humidity is close to 80% in Iowa today which is a lot higher than the usual 10% or so in Colorado…man did I work up a sweat!

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6.20.2013

Rest Day.

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6.19.2013

Warmup
Butt kicks, sprint starts, hip swings and other stretches/squats to get loose

Smolov Jr – day 2
7×5 @ 75% 1RM (182.5 for me)

Strength
5-4-3-2-1 strict over head press

WOD
4 man teams, 4 stations of
50 DU’s
20 burpees to a 7in height (2 45’s stacked)
20 OH lunges with plate over head
20 kettle bell snatches, alternate arms
2 rounds

Results: I visited CrossFit Archaic and they were kind enough to open up before their 5:30 class so I could do my back squats. I nailed 185 for my final 1RM of strict press and used 25# plate for round 1 of the OHL and 45# for the 2nd round. For the KB snatches I used a 55# KB for r1 and 70# for r2.

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6.18.2013

Warmup
Various stretches/PVC work, pushups, situps

Strength
20 min to find 1RM clean

WOD
Helen
3 RFT of
400m run
21 KBS
12 pullups

Results: I only cleaned 210 which is only a 5 lb PR in about 2 years…this is why I am doing the Smolov Jr program: I need a coordinated program to help me build strength. While CrossFit is definitely making me fitter I am not seeing strength gains in key areas. As for being fitter? I thought today was my first go at Helen but according to my records it was my third. Last time I did it was in October and I PR’d by nearly 4 minutes with a time of 11:27. I am definitely getting fitter.

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6.17.2013

Day 1 of the Smolov Jr program to increase my back squat. This will be a 3 week program with a deload week in week 4 followed by a 1RM back squat test. As of last week my 1RM back squat was a lowly 245. Trying to work on that.

Warmup
500m row, hip stretches, squat sits and light weight squats with bar.

Smolov Jr, day 1
6×6 @70% 1RM (170lbs for me)

WOD
3 rounds for total reps of (rest 1 min between each exercise. 1 min of goblet squats, 1 min rest, 1 min max strict situps, 1 min rest, etc):
1 min goblet squat 55/35
1 min strict situps
1 min push ups (hand release)
1 min power snatch 75/45
1 min hurdle hops

Results: Smolov Jr was a success for day 1. It didn’t really get difficult at any point, but it wasn’t easy, either. I scored 395 reps for the WOD

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6.16.2013

Father’s Day: Rest Day. We will ride bikes (me pulling a 4 year old and 1.5 year old) to the park and play. That will be the only activity I get.

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6.15.2013

Got to Saturday morning CrossFit early so I did the mainsite WOD first…. and then found out there were 3 birthdays we were celebrating so there was going to be 3 WODs, albeit short ones…but still 3.

WOD 1
3x3x3x3x3 hang power snatch (95, 115, 135, 145f, 135)

WOD 2 (the following were supposed to be partner WODs and I got stuck by myself, so I modified)
The 7 min AMRAP from the Duels
I just did 5 reps of DL at 225 and then hung on the bar, chin over, for as long as I could and repeated for 7 min. (I got 45 reps)

WOD 3
Wall balls and 200m run. I did wall balls unbroken until I had to break, then ran 200m. (I ran 200m 3 times and got 73 wall balls in 7 minutes)

WOD 4
25 box jumps (24), 25 ground to overhead (135) and 300m plate carry (45). (completed in 9:15)

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6.14.2013

Some sick bastard programmed the first WOD from the Parker Duels today:
21-15-9 of thrusters and bar face burpees. Partner WOD where partner A does 21 thrusters and bar facing burpees, then partner B does 21/21, then partner A 15/15, etc.

My wife attended the 5am with me today and we completed the WOD in 14:57. It is one of those that makes the back of your throat burn like iron tasting blood. Fun.

After I did a few heavy thrusters: 1@145, 1@175, 1@185 and then failed at 195.

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6.13.2013

Rest Day – need 2 rest days after the long weekend and then walking more than 20 miles while carrying a golf bag.

…I lied. I did CrossFit Total this morning before coaching the morning classes.

Back squat = 245
Strict press = 175
Deadlift = 285
CrossFit total = 705, which is 100 lbs more than it was less than a year ago.

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6.12.2013

Rest Day

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6.11.2013

I am playing 54 holes of golf and walking all 54 holes today. THAT…is my WOD and it is going to be tough as it is supposed to be 90+. Lots of fluids and lots of sunscreen today.

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6.10.2013

Warmup
Various stretches

Skill
5×3 squats – about 60% 1RM and go for speed – down and up quickly

WOD
3 RFT of:
30 KB snatch lunges (snatch and go immediately into a lunge) 15 per side
30 sprawls

Results: I used #135 for the squats and 15:01 for the WOD…and it sucked.

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6.9.2013

Rest Day

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6.8.2013

The Parker Duels

And

Cops and Robbers 5k

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6.7.2013

Last day before my first CrossFit Comp – lots of mobility work today
Warmup
2 rounds of 3 inch worms, 10 situps, 10 OHS, 10 pullups and 10 ring dips

WOD 1
EMOTM for 10 min: 10 clapping pushups

WOD 2
15 bar hopping burpees
15 power cleans
15 bar hopping burpees
30 front squats
15 bar hopping burpees
15 push press
15 bar hopping burpees

Lots of mobility after

Results: I only used 75# for the WOD and just wanted a metcon to get my heart elevated, and it did. It took me 7:47 and I didn’t really push myself, just got a good sweat.

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6.6.2013

Rest Day

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6.5.2013

Warmup
PVC Work to practice squat cleans and power snatch – multiple reps to loosen up and get warm

WOD
Deck of cards with a partner
Clubs = front squat
Spades = Overhead squat
Hearts = power snatch
Diamonds = squat clean
Aces = push press
Jokers = bear complex (only 5 of the 7 reps)

Results: Love deck of cards workouts, love’em. I used 95# for my weight.

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6.4.2013

Warmup
Jump rope, couch stretch and hip stretch

Fun
Take 10 min to find max broad jump

WOD
8×50 yard uphill sprints – walk back is rest time
Rest 5 min
3×400 sprints with 3 min rest between

Results: Perfect kind of day for a deload week. I finished the 400m sprints in 10:53.

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6.3.2013

Warmup
400m run, med ball warmup with partner

Tabata
Strict press tabata with 95#
Rest 2 minutes
Toes to bar tabata

WOD
21-15-9 of:
Deadlift (185)
Box jump (30)

Results: The RX for the DL was 225 but I went with 185 as an attempt to scale down this week. I will take Thursday off and on Friday I will go really light if weight is prescribed. With the CrossFit Duels on Saturday AND the Cops and Robbers 5k on Saturday night I am taking it easy on the heavy lifting this week.

***Deload week begin***

6.2.2013

Rest Day.

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6.1.2013

Warmup
Run 200m backwards, PVC work, stretching

WOD 1
3 RFT of
10 OHS (135)
50 DUs

WOD 2
21-15-9 of:
Back squat (185)
Ring dips

WOD 3
10 T2B
50 situps
20 Knees to elbow
40 situps
30 T2B
30 situps

Results: I hate double unders and because I suck so bad at them the first WOD took over 13 minutes. The second WOD I didn’t really look at the time, just struggled through it. 185 is relatively heavy for me; I had to break the round of 21 into 3 sets. And the last WOD blew my stomach up and I didn’t time that, either, just kept pushing to get through it.

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