WOD – May

5.31.2013

Warmup
Jump rope, butt kicks, high knees, etc

Skill
Practice handstands

WOD
3 RFT of:
5 wall walks
10 popup wall balls
15 situps
Rest for 5-10 min
10 30 yard sprints with 60 seconds rest between each

Strength
Jerk 3-3-2-2-2-1-1-1-1

Results: I actually held a free standing handstand for a few seconds today! The WOD took me 6:19 and it was a shoulder killer. I figured why not finish with some jerks! I did 135, 165, 185, 195F, 195, 205, 215f, 215, 225 and did an extra at 230, which is a 25# PR!

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5.30.2013

Rest Day – and this time I am not doing a DAMN THING!

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5.29.2013

Warmup
3×10 of sprawl, good mornings and hollow rocks

Strength
50 reps bench press at body weight

WOD
100 burpee box jump overs

Results: Bench press = 40 reps @205 and 10 reps @215. 12:20 for the 100 burpee box jump overs.

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5.28.2013

Warmup
400m run. Using PVC break down the squat clean and squat snatch into separate movements (5 deadlift, 5 power clean, 5 front squat, 5 squat clean, etc)

WOD 1
1 min max rep GHD situp
1 min rest
repeat 2 more times

WOD 2
7 min AMRAP of:
7 hang power clean (155)
30 jumping lunges
Rest 2 min
Run 400m for time

Results: I did 30, 26 and 20 GHD. I completed 4 rounds of the AMRAP and then did the 400m in 1:36.

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5.27.2013

Warmup
Big class with AM mixing with PM so we went around the circle with each person giving an exercise that we did for 5 reps or 30 seconds, etc

WOD
“Murph” to celebrate Memorial Day
1 mile run
100 pullups
200 pushups
300 squats
1 run mile
Break up the pullups, pushups and squats however you want, but start and finish the workout with a 1 mile run
Wear a 20# weight vest if you have it

Results: I wore a vest for the entirety of the workout and carried a flag for both of the runs. I was hoping to beat my time of 50 minutes but was not successful. I was going really good until the second run and my right hamstring really started to grab. I think it was a result of doing The Incline yesterday, and more exactly, I think from running down the incline as I felt that hammy grab on the way down yesterday a few times. I finished in 51:30 due to the fact that the last mile took me nearly 12 minutes. I was on pace to beat my time but my body wasn’t having it. Until next time…

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5.26.2013

Rest Day

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5.25.2013

Warmup
We played hoover ball to warm up

Strength
Take 20 min to find 2RM power clean

WOD
18 min AMRAP of:
10 front squat (135)
20 wall ball sit ups (use 20# ball and extend over head to ground when back is on ground and situp and touch the wall with the ball)
10 box jumps (24)

Results: I was tired today and sore. I barely got my max of 205# for the power clean and that ties my PR. For the AMRAP I sucked wind and tallied 6 rounds.

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5.24.2013

Warmup
400m run and med ball tosses with partner

WOD
“Holbrook”
10 RFT of:
5 thrusters (115)
10 pullsup
100m sprint
1 min rest

Results: I might need an extra day off…SORE! Holbrook didn’t help today. These WODs with built in recovery suck. I finished in 21:20 and was heaving for air for a good 2 minutes after the last round.

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5.23.2013

Warmup
400m run and KB SDHP, Snatch and swings

Skill
3 rounds of
1 min max rep HSPU
1 min rest

WOD
3 RFT of:
20 pistols (alternating)
15 burpees
10 strict pullups

Extra
12 burpees in 30 seconds
Rest 1 min
13 burpees in 30 seconds
Rest 1 min
14 burpees in 30 seconds
Rest 1 min
15 burpees in 30 seconds
Rest 1 min

Results: I worked on my kipping HSPU and didn’t really count reps. Used it as time to try to get better at the skill. I completed the WOD in 8:54 but not quite all of my pistols were past parallel. I successfully got the 12, 13 and 14 burpees in 30 seconds but then my chest said “STOP” on about the 9th burpee in the round of 15.

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5.22.2013

Rest day.

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5.21.2013

Warmup
400m run. Lots of mobility work – quad smash, lacrosse ball roll on posterior, box stretches for hips

Fun
10 min to find max box jump

WOD
8×50 yard dash with 30 second rest between each run
4x200m sprint with 1 min rest between each run

Results: I hit a 38 inch box jump which is a 2 inch PR. My best time on the run was about 7 seconds for the 50 yard and 43 seconds for the 200m.

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5.20.2013

Warmup
Inch worms, general calisthenics

Strength
EMOTM for 15 min of:
Deadlift to hang power clean to front squat to shoulder to overhead

WOD
3 RFT of
30 wall balls
30 power snatch (75)

Results: For the EMOTM I did 2@175, 3@185, 8@195, 2@200. For the WOD it took me 12:25 and I was GASSED!

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5.19.2013

Did the 3 WODs from the Cuspis comp from yesterday.
Warmup
Loosen up joints (neck, shoulders, wrists, hips, knees, ankles), 10 inch worms

WOD 1
Row as far as possible in 2 min

Rest about 7-10 minutes

WOD 2
4 min max rep wall ball
3 min max rep KBS
2 min max rep knees to elbow
1 min max rep pullups

Rest 5 min

WOD 3
3 burpees
3 shoulder to overhead (75)
6 burpees
6 shoulder to overhead
continue that pattern for 8 min

Results: I rowed 616m, completed 133 reps and 98 reps in the other 2 WODs. I was dragging this morning…not my best performance but hopefully that moved some of the alcohol out of my system from last night.

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5.18.2013

Rest Day. Judging a comp at CrossFit Cuspis.

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5.17.2013

Warmup
30 burpees, rest 2 min, 30 burpees

WOD #1
10 min AMRAP of:
3 OHS (135)
5 slam balls
200m run

WOD #2
“Jackie”
For time:
1000m row
50 thrusters (45#)
30 pullups

Results: I was about half way into the 200m run of my 6th round in the WOD. It’s amazing how much running for 200m can suck. I did Jackie today since the CrossFit Regionals started today and that is the first workout of Regionals. I finished in 9:26 which is nearly 90 seconds better than my previous Jackie time of 10:50. I actually think I could have done better because some of the rest periods I took between pullups was probably longer than needed.

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5.16.2013

Rest Day.

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5.15.2013

Warmup
Ladders, hurdles and other drills

WOD
A long chipper
100 foot lunges
50 hand release pushups
50 double unders
25 knees to elbows
5 rope climbs (15 ft)
50 box jumps (24)
25 OHS (65#)
25 L pullups
50 hollow rocks

Results: 20:46 and pain. Hands are burned nicely from the rope climbs.

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5.14.2013 – Part 2

Went back in the afternoon for more fun and pain

Warmup
Basic stretching, PVC work (deadlifts, presses and pass throughs)

Strength
Bear complex

Extra
Just a few resistance banded power cleans
And this for my shoulders – and it hurt

Results: For the Bear Complex I did 95#, 115$, 135#, 145#F (5.5 “rounds”), 145#F (5 rounds)

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5.14.2013 – Part 1

Warmup
400m run, 2 rounds of 10 pullups, 10 pushups, 10 lunges (10 per leg) and 10 good mornings

Strength
Take 10 minutes to find your max weight of 25 front squats unbroken

WOD
“Karen”
150 wall balls

Results: I did 65# and 75# unbroken and then only got 20 reps at 95# before time expired. I did Karen in 7:54 which is over 20 seconds faster than my Karen time during the Open.

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5.13.2013

Warmup
500m run, various stretches

Strength
EMOTM of 5 deadlift shrugs for 10 min

WOD
3 RFT of
15 double unders
10 squat cleans (135)
5 wall walks

Results: 12:06 and you can read more about my horrid performance, and why, here.

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5.12.2013

Rest day. Happy Mothers day!!

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5.11.2013

Warmup
Sprints, samson stretches and other mobility work

Strength
20 min to find 1 RM back squat

WOD
3 RFT of
30 KB swings (55)
30 situps
30 KB thrusters (55) (15 each arm)

Fun
Carry atlas stone around building 2x. Each time you set down the stone do 5 burpees.

Results: 245 back squat, so frustrating not being able to lift more. The WOD took 14:22 and I had to set the stone down 2 times, 35# stone.

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5.10.2013

Warmup
PVC Pass Throughs, walking lunges with PVC over head, 10 inch worm pushups, 10 squats, 5 jumping muscle-ups

WOD 1
7 min AMRAP of:
10 muscle ups (jumping for me)
200m run

WOD 2
5 strict press (95)
Max dead hang pullups
15 v-ups
5 strict press (95)
Max HSPU
1 min plank hold
2 min rest
4 strict press (115)
Max dead hang pullups
15 v-ups
4 strict press 115)
Max HSPU
1 min plank hold
2 min rest
3 strict press (135)
Max dead hang pullups
15 v-ups
3 strict press (135)
Max HSPU
1 min plank hold

Strength
Find 1 RM strict press

Results: WOD 1 = 3+8 rounds with jumping muscle-ups. WOD 2 = not sure how to score…it took about 12:30 and I did about 7 pullups each round and 5 HSPU. For the strict press I did 135, 155, 165, 175 and failed on 185.

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5.9.2013

Rest Day

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5.8.2013

Warmup
Pass throughs, squats, hamstring stretches, side lunges, high knees, lunges and butt kicks

Strength
Take 15 minutes to find your max power snatch

WOD
For time:
30 push press @115
30 box jump overs 30″
30 strict pullups
30 HSPU

Extra
Heavy Grace @165

Results: I finally broke the 155 mark with my snatch and hit 160 today. Finally! I completed the WOD in 9:30 mostly because my shoulders tired from the HSPU. And I did Grace in 4:37 at 165.

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5.7.2013

Warmup
Stretching and various med ball tosses with a partner

WOD
“Nancy”
5 RFT of:
400m run
15 OHS @ 195

Results: 17:12. New space and we ran a new route which turned out to be 430m instead of 400m and I still beat my old (very recent, early April) Nancy time by 11 seconds.

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5.6.2013

Warmup
Jump rope for 5 min, various stretches and some light skill work on hang power cleans, T2B and thrusters

WOD
5 RFT of:
10 hang power cleans @135
10 toes to bar
10 thrusters @135

Strength
Max rep bench press of body weight

Results: 19:09 for the WOD. The 135# thrusters were a killer. I did 14 reps at 205 for the bench press.

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5.5.2013

Rest day.
Golfed 18 and walked/carried.

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5.4.2013

Two of the mainsite WODs today.

WOD 1
5×1 of strict press
5×3 of push press
5×5 of push jerk

WOD 2
100 L pullups

Results: Strict press = 95, 135, 155, 165, 175. Push press = 175, 185, 190, 195, 195. Push Jerk = 195F, 190, 185, 190, 195. All of these were taken from the ground, no rack used. I can’t do L pullups, or not 100 of them. I did about 30-35 then stopped. I finished with some back extension and L-holds.

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5.3.2013

Rest day.
Golfed 18 and walked/carried.

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5.2.2013

Warmup
Jump rope for 4 minutes
Rotate 2 rounds of 30 seconds on, 30 seconds off of: slam balls, situps, handstand holds and squat holds against the wall.

WOD
1, 2, 3, 4….10, 11, 12 of:
KB thrusters
Box Jumps

Extra
Max number of unbroken strict pullups

Results: 19:43 was my time and I went big. I used a 30 inch box and used 2 55# KBs, one in each hand, for the thrusters. By the set of 9 I was breaking up my thrusters into multiple sets. It was a tough one. I did 11 unbroken pullups with the back of my hands facing away from me on the bar and then 5 with the back of my hand facing me.

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5.1.2013

Warmup
Various stretches – focus on the hips, back and hamstrings.

WOD
5 RFT of:
8 burpees
10 deck squat jumps
35 double unders

Results: 14:25. I actually linked 30 DU’s during the 2nd round, by far a PR. Unfortunately I wasn’t able to consistently link that many and by the 5th round I was gassed and getting 3 or 4 DU’s linked was a win.

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