WOD – March

03.31.2013

Rest day and enjoy the family and Easter.

**************************************

03.30.2013

Run the Hippity Hop 5k.
Then do 50 pushups, 50 squats and 50 situps

Results: I want to beat my time of 29:44 from last year. I beat my time from last year by nearly 2 minutes. I finished the run in 27:57 and finished my pushups, situps and squats in about 4 minutes to complete the entire workout in about 32 minutes.

**************************************

03.29.2013

13.4

13.4 is:
3 Clean and jerk at 135
3 toes to bar
6 C&J
6 T2B
9 C&J
9 T2B
etc
AMRAP in 7 min

Results: 75 reps…I guess 80+ isn’t happening. Will definitely do this one again in a few months.

**************************************

03.28.2013

Rest Day.

**************************************

03.27.2013

I will be doing 13.4 shortly after it is announced.

13.4 is:
3 Clean and jerk at 135
3 toes to bar
6 C&J
6 T2B
9 C&J
9 T2B
etc
AMRAP in 7 min

Results: I got 72 reps and nearly puked. I think after a rest day and since I always score better the second time I am shooting for 80+ reps on Friday.

**************************************

03.26.2013 Part 2

Warmup

Skill
Handstand pushups

WOD
Went to LoDo for the first time in three or four months for this beast:
For time:
5 HSPU
10 Snatch Grip Deadlifts (225/165)
30 Push UPs with 25/10 lbs on back
5 HSPU
10 Snatch Grip Deadlifts
20 Push UPs with 25/10 lbs on back
5 HSPU
10 Snatch Grip Deadlifts
10 Push UPs with 25/10 lbs on back

Results: I only did 200# on the DL and my HSPU were not quite all the way to the ground. Working out twice yesterday probably wasn’t the best idea because I was tired, so I went a bit lighter on the DL. It only took me 6:49 to complete and I liked the pushups with the weight on my back.

**************************************

03.26.2013 Part 1

Warmup
Stretching ankles, achillies and IT band

WOD
For time:
10 pullups
37 box jumps
10 pushups
37 box jumps
10 situps
37 box jumps
10 sprawls

Extra
Accumulate 2 minutes of ring holds (the locked out position at the top of a ring dip)

Results: This was a birthday WOD, therefore the 37 reps for box jumps. I finished in 6:54. The ring dip hold is TOUGH on one’s chest…

**************************************

03.25.2013

Warmup
Bear crawls, PVC pass throughs, good mornings and pushups

WOD
3 rounds of:
3 min of 95# power snatch for max reps
2 min of toes to bar for max reps
1 min of bar facing burpees for max reps
1 min rest

Skill
Muscle-ups

Results: I scored 186 total reps in the 3 rounds above. I am able to get a jumping muscle-up but even if I add a “kip” on a box before jumping…no go. Still need work.

**************************************

03.24.2013

Rest Day.

**************************************

03.23.2013

13.3 again. This time I am going to take some advice from Rudy at the Outlaw Way and do 10 sets of 15 with 10 seconds of rest between each set. See how that goes. See if that improves my Karen time of 8:17 from Thursday. If it does it just gives me more time to fail at double unders.

13.3 is
12 min AMRAP of
150 wall balls
90 double unders
30 muscle ups

Results: A bit slower through the wall balls but much better with the double unders. I got 51 DUs for a score of 201. No more wall balls for me for at least a month!

**************************************

03.22.2013

Warmup
Stretches to open up the hips, PVC pass throughs, PVC press, good mornings

WOD
3 RFT of:
9 thrusters 135
15 SDHP 135
400m run

Results: 15:19. The heavy weight mixed with a 400m run on a cold morning. Hard to breath.

**************************************

03.21.2013

I will be doing 13.3 for the first time today.

13.3 is
12 min AMRAP of
150 wall balls
90 double unders
30 muscle ups

Results: 178….I made it through Karen in 8:17 and could only muster 28 double unders. I don’t think I actually attempted my first DU until about 9 min into the WOD because Karen zapped me. Going to try and improve on Saturday. Need to somehow figure out DUs before then…

**************************************

03.20.2013

Warmup
A host of movements with the PVC

WOD
3 RFT of:
15 power cleans
15 burpees
and after the 3 rounds run 400m

Results: I used 155# for the power cleans and the WOD took me 10:41. I headed out to run 400m at 8:01 and huffed and puffed through the 400m in 2:40. Had the nice metallic blood taste in my throat for a good five minutes after this one.

**************************************

03.17.2013

Rest day. Last week for my rest day I coached and ended up running about 2.5 miles as I ran with the class during some legs of the runs that were prescribed. I need to do NOTHING coaching the classes. My body is telling me, TAKE A BREAK!

**************************************

03.18.2013

Warmup
Roll out, 2 RFNT of: 10 medball deadlifts, 10 medball presses, 10 medball squat cleans

WOD
3 rounds of:
1 min max rep goblet squat
1 min max rep hollow rock
1 min max rep KB snatch
1 min max rep box jump
1 min rest

Extra
2 100m farmer carry
Jumping muscle-ups

Results: Using a 55# KB for both the goblet squat and KB snatch and a 30 in box I had 79, 78 and 77 total reps for the 3 rounds. I used 2 55# KB for the farmer carry and had some decent work on the jumping muscle-ups.

**************************************

03.17.2013

Warmup
General stretching. Stretch the shoulders, hips and legs. Whatever you need to do to prepare for heavy clean and jerks.

WOD Part 1
10 min to find 1RM clean and jerk
then
EMOTM 2 clean and jerk at 70% of the 1RM you just found

WOD Part 2
Isabelle (30 snatches for time at 135#

Results: I clean and jerked 205# and then guessed that 165# (and was off by 20#…) was 70% and used that for the 2 EMOTM. I started off getting 3 per minute but dropped to 2 after the first 3 or 4 minutes. I did Isabelle in 4:29 which is 2 minutes better than my previous PR. Considering I couldn’t even get Isabelle in less than 10 minutes at the start of the year I will definitely take a 4:29 Isabelle after the clean and jerk work.

**************************************

03.16.2013

Warmup
1000m row, PVC pass throughs, roll out, stretch ankles/achillies, squat hold and then work up to 13.2 RX weights

WOD
13.2
10min AMRAP of:
5 shoulder to overhead @115#
10 deadlift @115#
15 box jumps 24″

Results: I scored nearly 1 full round more than my first time and got 220 reps. I wanted 8 full rounds but fell short. I need to work on my box jumps…and I even did the stepups for most of the workout.

**************************************

03.15.2013

Warmup
Good mornings, spiderman lunges, squats and pushups

Skill
5 toes to bar EMOTM for 10 min

WOD
10, 9, 8, …, 2, 1 for time of:
Jump and touch something 12 inches above your reach
Situps
Front squats

Results: The RX was 135# for the squat cleans but I went light to preserve my legs for the impending 13.2 re-do on Saturday. At 95# I finished in 6:14. My goal was to do everything unbroken and I did that.

**************************************

03.14.2013

Rest Day.

**************************************

03.13.2013

Warmup
Stretching, get heart rate elevated

I will be doing 13.2 after it is announced. As of this writing I don’t know what that will be…

13.2 is a 10 min AMRAP of
5 shoulder to overhead @ 115
10 deadlift @ 115
15 box jumps 24in

Results: I only got 6 rounds + 12 reps into the 7th. I know I can do better and will be at CrossFit Cuspis on Saturday to give it another go. I know I can get 7 full rounds and will try for 8. Gonna try to go straight leg deadlift since it is light weight to save my quads for the box jumps.

**************************************

03.12.2013

Warmup
Stretching
3 RNFT of: 10 good mornings, 10 squats, 10 pushups

WOD
10 turkish get-ups (5 per arm) (55/35)
Then rest for a bit and work up to a fairly heavy squat clean weight
10 min AMRAP of:
5 squat cleans
5 push press
5 deadlift
(all performed at the same weight)

Extra
25 bar rolls

This is a bar roll. Go from your knees if you can’t do it from your feet.

Results: I used 155# for the cleans/press/DL and got 4 rounds. Body was hurting this morning.

**************************************

03.11.2013

Warmup
Stretching

WOD
100 double unders
5×1 thruster – GET HEAVY!

Cardio
Row 250m in less than a min, then rest 1 min. Repeat until you can no longer row 250m in less than 1 min

Results: Thrusters went 155#, 175#, 185#, 195# F, 195# F.
I made it through 11 rounds of rowing before I was exhausted and stopped. I probably could have kept going but I was finished, mentally.

**************************************

03.10.2013

Re-did 13.1 today because I KNOW I can get through the 135# snatches, and I did!!

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

I got through the 135# round with just over a minute remaining and tacked on 10 burpees for a score of 140, 13 reps better than my first attempt.

**************************************

03.09.2013

CrossFit Open WOD 13.1:
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

My goal will be to set a new snatch PR at 165# and get just one rep at 165.

Rest Day!

**************************************

03.08.2013

Rest Day. I haven’t had an all out rest day since last Thursday. I won’t do anything except some stretching.

***EDIT

Still no rest day – did 13.1 tonight in case we get snowed in tomorrow. 13.1 is:
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

I nearly made it through the 135# round, but fell short and scored 125 reps. I am going to redo on Sunday.

**************************************

03.07.2013

Warmup
Good mornings, stretch low back/hamstrings, a few drills to get the heart rate up (butt kicks, lunges, etc)

Skill/strength

25 deck squat box jumps (30/24)

WOD
5 RFT of:
15 push press (135/95)
15 lateral bar hops (over and back = 1)
15 jumping squats

Results: This one sucked. I completed round 1 in 1:45 but could tell that wasn’t going to hold and finished in 15:09. After HD&CC from yesterday 135# PP got heavy by the final round in which I broke it into 3 sets of 5. Took a few minutes to recover…

**************************************

03.06.2013 – part 2

Hot Dogs and Cupcakes from last week
2 board bench press 5×5
Then max reps at 80% of 5 round max
Weighted pullups 5×2
Tate press 4×8
Plate raise 100 reps
2 min of L hold
1 1/4 sqauts

Results: I worked up to 265# on the 2 board bench press then did 18 reps at 175#. I did 2 rounds of weighted pullups with a 35# dumbbell and then tried to get 2 reps with a 55# KB. Tate press was with 35# dumbbells and I used 25# for the plate raise. I suck at L holds and did them hanging from a bar. I messed around with the 1 1/4 squats, first time doing those.

**************************************

03.06.2013

Warmup
2 RNFT of: 10 squat therapy, 10 pullups, 10 med ball cleans
Work up to deadlift and overhead squat weight

WOD
For time:
30 GHD situps
30 deadlift (185/135)
30 double unders
30 OHS (95/75)
30 toes to bar
400m run

Extra
Double under practice

Results: I just can’t get the timing on double unders and the 30 double unders might have taken as long as the 30 OHS. My time was 14:13.

**************************************

03.05.2013

Sunday wasn’t much of a rest day…I needed another one and thankfully I am coaching today so I will take a full rest day (unless the 10 minutes of 7 back squats EMOTM with resting at the bottom intrigues me too much…)

Since no one showed up to the 5am class I ended up finding a new 1RM OHS, Press and Push Press. So much for a rest day.

**************************************

03.03.2013

Warmup
Rolling the back on a lacrosse ball, my back is still stiff from Saturday. I will forever hate anyone named McGhee.
Good mornings
2 RNFT of: 20 mountain climbers, 10 situps, 10 lunges

WOD
4 rounds of
1 min max rep front squat (135/95)
1 min max rep handstand pushup
1 min max rep KB swing (55/35)
1 min max rep strict pullups
1 min rest

Cooldown
More stretching with lacrosse ball
400m run

Results: Not a good day with my back still being tight. I ended with 163 reps total for all 4 rounds but really struggled to stay motivated for rounds 3 and 4 and my numbers showed. I was completing high 40’s per round for rounds 1 and 2 and that dropped to low 30’s for rounds 3 and 4.

**************************************

03.03.2013

Rest Day. I held open gym for a few hours and I worked on my double unders, rope climb and muscle ups. Other than finally making it to the top of the rope I don’t feel like I made much progress on any of them. Sort of a crappy day…

**************************************

03.02.2013

Warmup
Hip and ankle mobility stretch
400m run
Various hamstring and low back stretches

WOD
Mcghee (slightly modified)
30 min AMRAP of
5 deadlift (275)
13 hand release pushups
9 box jumps (24in)

Results: 275# is a new 1RM for me and I did it 7 times before I had to start dumping weight. I ended up with 185# on the bar for the majority of my rounds. I also used a 30in box instead of 24in. I finished with 9 rounds. Really started slow using a new PR to being the WOD…

**************************************

03.01.2013

Warmup
2 RNFT of 10 pullups, 10 pushups, 10 situps
4 minutes of double under practice

WOD
Modified “Nasty Girls”
3 RFT of:
50 squats
7 handstand pushups
10 hang power cleans 135/95

Extra
10 foam rolls, 1 min plank hold, 1 min plank pushups

Results: Normally Nasty Girls is muscle-ups rather than HSPU. I completed in 7:14.

**************************************

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s