WOD – October

10.31.13

Active Rest Day

Warmup
500m row then the barbell warmup, first with PVC then barbell, from Outlaw

EMOM for 10 minutes – 2 squat snatch at 135.

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10.30.13

Warmup
10 KB deadlifts, 10 KB swings, 10 KB snatch (5 per arm) and 10 turkish get-ups (all with a 55# KB)

WOD
Tabata tuck jumps
Rest 1 min
Tabata pushups
Rest 1 min
Tabata burpees
Rest 1 min
Tabata situps
Rest 1 min
Tabata mountain climbers

Results: We scored the lowest round per tabata and then added those together and I scored 60. I think it was 15, 9, 7, 9, 20

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10.29.13

Warmup
Mobility – barbell smash quads, couch stretch, lax glute smash, banded shoulder stretch

Strength
20 min to find 2RM power clean

WOD
10 rounds for time of:
7 burpees
7 knees to elbow

Results: 225 2RM, did hit 230 for 1. I think my time for the WOD was 9:30’ish…the clock was screwed for the 1st 3 rounds.

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10.28.13

Warmup
3 rounds of: 10 strict pullups, 7 hand-release pushups, 5 jumping squats, 3 pop ups (from your knees jump to your feet) and 1 chest 2 bar pullup

WOD
For time:
20 front squat (205)
30 box jump (30)
40 KB swings (70#)
50 Wall ball (30)

Results: 12:22

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10.27.13

Yard work and a bike ride towing the kids.

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10.26.13

Rest Day.

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10.25.13

Warmup
2 rounds of 10 good mornings, 10 back squat, 10 behind the neck push press, 10 OHS, 10 twists

WOD
4 min AMRAP of: 10 wall ball, 100m run
Rest 2 min
4 min AMRAP of: 5 SDHP (with 55# KB), 10 burpees
Rest 3 min
6 min AMRAP of: 10 wall ball, 100m run
Rest 4 min
6 min AMRAP of: 5 SDHP, 10 burpees

Results: This sucked. I think I got 4 rounds, 4+12, 5 and 5+12. With the cold morning air I have that tin/blood taste in my throat. Good times.

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10.24.13 – Part 2 (pm)

Warmup
Body squats and rollout to loosen up the legs

Strength
5×5 back squat box squats
5×5 tempo front squat (3 seconds down, 1 second up)
10×3 banded deadlifts
5×3 jerk

Results: I ended at 245 on the box squats and only got 4 reps. I ended at 185 for the FS and did that 3 times to finish. I was at 275 on the deadlift with a band that didn’t put on too much extra.

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10.24.13 – Part 1 (am)

Warmup
Jump rope to get the blood flowing and work on DU’s

WOD 1
“Annie”
50-40-30-20-10 of
Double unders
Sit ups (on an abmat)

WOD 2
“Karen”
150 wall balls for time (20)

Results: 10:09 Annie and then I did 100 DU’s for time just because I couldn’t believe how good I did with DU’s during Annie. I started Karen but my heart wasn’t into it. I kept losing track of my rep count and my shoulders, not my legs, were fatigued. It might change my plan for this afternoon, too. I did row 500m for time to finish and rowed it in 1:39.1.

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10.23.13

Warmup
2 min of jumping rope followed by 2 rounds of 10 pushups, 10 mountain climbers and 10 GHD back/hip extensions

Strength
20 min to find 3RM push press

WOD
21, 15, 9 of
Front squat (135)
Double unders
KB Swings (70#)

Results: 205 PP and 7:20 WOD.

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10.22.13

Warmup
5 min of jump rope practice with at least a few minutes of double unders. Then PVC pass throughs and 2 rounds of 10 PVC OHS, 10 good mornings, 10 pushups
Work up to a heavy thruster

Strength
EMOM for 10 min: 3 thrusters (165)

WOD
10-1, 10 of
Hang power snatch (115)
Pistol
Chest 2 Bar

Results: A ripped hand. WOD completed in 19:21 and my pistols were not full depth.

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10.21.13

Lifting before I coached:
5×5 1 1/4 back squats (Squat below parallel, come up to just above parallel, then go back down and all the way up). I used 155
Then alternate between
4×10 GHD
4×5 front squat with 2-3 second pause at the bottom (155)
I didn’t rush this, but didn’t take minutes between each exercise either.

Then, while one of the classes did tabata situps I did tabata burpee jumping muscle ups.

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10.20.13

Rest Day

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10.19.13

Warmup
Banded hip distraction, lax ball on calf, lax ball calf smash, heal cord rollout
Twists, PVC pass throughs, toy soldiers, good mornings and a few other stretches

WOD
Heavy Grace (30 clean and jerks at 185)
Followed immediately by
“Randy” (75 power snatch at 75)

Extra
2×60 foot sled drags at 155

Then, I got sucked into doing the WOD again with the class, but it was a partner WOD. So I did another 15 C&J at 185 and 35 more power snatches at 75. Then the class did guys v girls sled races and the guys pulled a 205# sled.

Results: 15:01 by myself and then 8:29 with a partner.

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10.18.13

Warmup
Various stretches to loosen up.
Then work up to a power clean at about 60-75% of your 1RM and do 5×3. Not for time – get the heart going and body loose

WOD
For time:
10 squat cleans (135)
20 pushups
30 burpees
40 situps
50 stick jumps
40 situps
30 burpees
20 pushups
10 squat cleans (135)

Results: 12:21

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10.17.13

Warmup
400m
60 feet butt kicks, 60 feet high knees, 60 feet high skips, 10 sprint starts

WOD
Death by sprints
30 feet sprint
Start at 1 sprint and increase by 1 each minute, for 20 minutes. Once you fail note your successful rounds
Rest 3 minutes
1 mile run

Results: I completed 13 rounds and ran my mile in 8:12.

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10.16.13

Warmup
5 min to find max unbroken DU’s. Then 3 rounds of L-sit practice

WOD
“Coe”
10 RFT of
10 Thrusters 95
10 Ring pushups

Results: 18:10 for the WOD

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10.15.13

Warmup

Mobility
Rolling out lower back with foam roller and lacrosse balls

Strength
Take 20 minutes to find 3RM deficit deadlift (standing on 45# plate)

Extra
Tabata situps

Results: 315 3RM and 96 total situps.

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10.14.13

Warmup
500m row, 2 min total, per arm, banded flexion, 2 min, per leg, spiderman lunges or variation

WOD
For time
Buy in: 400m run
21-15-9
OHS (135)
Wall Ball (30)
Cash out: 400m run

Skill
3×5 GHD situps
3×9 MU progression
3×5 GHD back extension
3×3 MU transition practice

Results: 15:21 for the WOD. Muscle-up progression is 3 swings only using shoulders to kip, 3 swings with a bend at the knee and then 3 swings with a big kip and pull on the rings getting to parallel – do not let go of the rings during this progression. The transition practice is hanging on rings with feet on the ground and in a squat position, jump and transition into a very deep dip position.

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10.13.13

Warmup
10 squats, 20 lunges, 10 spiderman lunges, 10 squats, 10 jumping squats

Skill
10 box squat box jumps with PVC (use med ball for the box squat)
10 box squat box jumps with barbell
10 squat therapy (arms overhead, get close to the wall, sit down slowly)
10 box squat box jumps with barbell
10 squat therapy

WOD
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1
You should increase the load on the bar each of the 15 sets.

Results: OHS 195, FS 255, BS 270

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10.12.13

Rest Day

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10.11.13

Warmup
30 seconds on, 30 off, 4 stations (lunges, squats, slam balls and trunk twists with weight)

Time Trials
For time:
50 pullups, rest 2 min
50 pushups, rest 2 min
50 situps

WOD
7 RFT of
7 KB SDHP (2pd)
7 burpees
100m run

Results: 2:53 pullup, 1:12 pushup, 1:39 situp, 10:51 WOD.

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10.10.13

Outlaw Way but did squat variation instead of power
Warmup
The “burgener” warmup Outlaw prescribes, first with PVC then with barbell

BBG
Take 10 minutes to find 3 position squat snatch – I got to 135
Take 10 minutes to find 3 position squat clean – I got to 195
Take 10 minutes to find 3RM jerk – I only got to 205. Upper body still destroyed from “JT” yesterday.
Then alternate the following:
4×3 clean pull (225 for 2, then 235 and 245) – rest about 1 min
4×5 behind the neck snatch grip push press (65, 115, 155, 185)

WOD
For time:
Row 500m
21-15-9 of
Chest 2 Bar
Wall Balls
I didn’t keep my time, but it had to be 7-8 minutes.

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10.9.13

Warmup
PVC warmup: 2 rounds of 5 deadlift, 5 bent over row, 5 sumo deadlift highpull, 5 push press, 5 power clean, 5 front squat, 5 squat clean, 5 power snatch, 5 overhead squat, 5 squat snatch

Strangth
Take 15 minutes to find 1RM snatch

WOD
JT
21-15-9 of
HSPU
Ring dips
Pushup

Results: I set a PR on my snatch at 170. The WOD was murder on my arms and chest and I really need to learn to kip my HSPU. It took me 18:18 to complete and I bet 13 minutes of that was HSPU.

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10.8.13

Rest Day.

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10.7.13

Warmmup
Lateral skills to warm up the blood

WOD
4 RFT of
15 Deadlift (185)
15 Back squat (185)
Rack cannot be used

Results: 17:29. I think I definitely felt my body as it has been over a week since I had an off day. Time to take one.

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10.6.13

Rest Day. Run a 5k.

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10.5.13

Tough Pumpkin competition. I am part of a team of 4 and we are doing the Rookie comp. Each of my 3 team mates will be participating in their 1st comp.

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10.4.13

Warmup
Calf mobility, then 2 rounds of 10 dive-bomb pushups, 5 inch worms (no pushup) and 20 double-under attempts, then 3 rounds of 10 second high tuck hold, 10 second low tuck hold, 10 second l-sit hold and 5 single-leg extensions.

WOD
For time:
20 KB swings (55)
40 Double-unders
15 KBS
30 DU
10 KBS
20 DU
5 KBS
10 DU

Results: 5:20, I think. Just happy my double-unders are starting to get easier.

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10.3.13

Warmup
Calf and heel cord mobility by myself and then 2 rounds of 10 strict pullups, 16 lunges and 6 turkish get-ups (I used a 45# bar for the first time and ended up doing 65# for my final 2 getups)

Strength
Take 20 min to find 3RM front squat

WOD
10 min AMRAP of
10 box jumps (24)
20 supermans
30 hollow rocks

Results: 240 for the FS and 5+8 for the AMRAP – the hollow rocks murdered me.

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10.2.13

At CrossFit Max Effort in Las Vegas.
Warmup
Calf and heel cord mobility by myself and the lots of rolling and banded stretches for quads and hammys with the class.

WOD
Row 2k

Results: 7:06.4

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10.1.2013

At CrossFit Max Effort in Las Vegas.
Warmup
Got to the box real early: calf, heel cord, IT band and hamstring mobility. Couch stretch and PVC pass throughs. With the class a tabata warmup with jumping rope, various stretches, and other movements.

WOD
4 RFT of:
6 Deadlift (275 – go heavy)
12 Ring dips
40 Double-unders

Results: 12:40 and I can tell my eating is killing my times. Even though I am TRYING HARD to eat good it is freaking impossible (ok, very difficult, while possible) to eat good. Especially in Las Vegas. After last night no more alcohol for me until next week (I didn’t get drunk but I can feel the beer/alcohol. So the next 2 nights/days in Vegas no more alcohol and no more until the Great American Beer Festival next week).

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