October

10/31/2015

WOD
Long day…
First find 3RM box squat – was a 20in box and got 365
Then
3 rounds max walkouts with HEAVY weight. I used 455 and got about 20 seconds per walk out
Then
With some other members
A few rounds of 50m sled push (90#), 5 burpees, 50m push, 5 burpees, 200m run. Rest until your turn again
Then
A few rounds of just the 2 pushes and 2 burpees
Then
Between classes I walked 1 mile at a slow pace and then some basic stretching
Then
Halloween WOD that included partner carries, HPSU, wall walks, wall balls, jumping over a short wall, double unders and a few other things
***********

10/30/2015

WOD
Angie
100 pullups
100 pushups
100 situps
100 squats
Result: 18:41. Which is a PR…not sure how much right now as I haven’t checked my OFFICIAL RECORDS…but I know my previous time was 19 something.
***********

10/29/2015

Warmup
25 situps, Leg swings (front/back/side), 25 glute bridge, 10 pushup, 10 good morning, 10 squat – then PVC pass throughs and some additional stretching of my shoulders

WOD
21-15-9
S2O (95)
Ring dips
Results: 3:23
Then rest about 10 min for the class to finish
AMRAP9
9 burpee over the bar
9 deadlift (135)
Results: 7+8

Strength
Wendler deadlift: 5×295, 3×325, AMRAP @ 365
Results: after 70+ deadlift at 135 yesterday and another 60’ish today, plus other stuff, the 365 didn’t happen. The sets leading up felt fine, but the 40 pound jump was too much and I couldn’t get 1.

Extra
15 min easy pace on bike
***********

10/28/2015

Warmup
Rowling

WOD
AMRAP14
Minutes 0-7
4 hang power clean (135)
8 air squats
Minutes 7-14
6 hand release pushups
12 deadlift (135)
Results: 14+4 and 7+12

Strength
EMOM10
Modified bear complex – deadlift, clean, front squat, push press, back squat
Rounds 1-5: 185
Rounds 6-8: 195
Round 9 failed at 205
Round 10: 195
took 2 minutes and made 205

Extra
3 rounds max effort L-sit from rings
***********

10/27/2015

Warmup
2 rounds of 5 strict pullups, 5 inch worms, 10 goblet squats, then some additional stretching focusing on pistols

WOD

3 rounds
20 strict pullups
20 wall ball (30)
20 KBS (70)
10 pistols
Rest about 8 min
3 rounds
20 pullups
20 wall ball (20)
20 KBS (55)
10 pistols
Results: 15 min for the first part and 13:34 for the 2nd. I thought I would finish the 2nd much faster, but the first took more out of the tank than expected.

Strength
Wendler back squat: 210×5, 240×3, 265xAMRAP (got 2 reps at 265)
***********

10/26/2015

Rest Day
***********

10/25/2015

Warmup
Air squats, leg/hip swings, some lax ball work

Strength

Find 5RM front squat
Results: 215, 245×3…to big of a jump

WOD
Icon #6 from Chris Spealler:
EMOM20:
100 foot 90# sled push and remainder of minute AMRAP burpees.
Results: hole-eee shit. I only had around 40 burpees after about 8 minutes and the EMOM was basically just surviving the sled push, no burpees. Then I had to take a minute break after 10 minutes, which turned into a 2 minute break. Only got 49 burpees. It was awful
***********

10/24/2015

My day – no warmup. Who warms up when the first thing you do is row??
Row for 20 seconds, 60 seconds rest – for calories
Continue that pattern until you have rowed for 300 cal
Results: 29 intervals for 304 calories
Then
Work to a heavy jerk: 235
Then
EMOM10
Even: 3 jerks at 195 (apprx 80% of my 1RM)
Odd: 10 GHD situps
Then
Some two foot take off hurdle jumps – about 5 sets of 10 jumps
Then
Had to try this from Sam Briggs Instagram
***********

10/23/2015

Rest Day
***********

10/22/2015 – PM

Wendlder deadlift: 310×3, 325×3, 345×3
Rack pulls at 405: 3xAMRAP
Leg curls – 3 sets of heavy
Leg extensions – 3 sets of heavy
Bent over row – find 5RM, then back off and AMRAP at light weight
Standing lat pulldowns – 3×10
Bench press – Find 10RM, then AMRAP at 135
Dumbbell flys – 3×10
Plate pinch farmer walks with 45s around gym
Barbell shrug – find heavy set of 5
2 sets of light weight curls and tricep ext
3 sets of 1 min plank followed by AMRAP hollow rock
***********

10/22/2015 – AM

Warmup
With a partner – row2k, switch every 200m and after your 200m row, do 2 wall walks

WOD
5 rounds of
20 sec chinup hold over bar
45 sec rest
20 sec max thruster (95)
45 sec rest
20 sec max pullups
45 sec rest
20 sec max slam balls on OUTSIDE of feet
45 sec rest
Results: 39, 39, 38, 40, 36 = 192 total reps
***********

10/21/2015

AMRAP10
Squat clean at 225
Result: not enough warm up and a few fails for 15 reps.

Then
AMRAP7
20 second snatch grip hold in high hang followed immediately by 5 hang snatch
Results: 7 rounds….I think….grip killer

Then
21-15-9
Jump squats with 95#
HSPU
Results: 9:56 and not all HSPU were locked out
***********

10/20/2015

Warmup
Stretching then 100 jumping jacks and 100 mountain climbers then a bit more stretching

WOD
AMRAP12
1 box jump over (24)
2 wall ball (20)
2 box jump over
4 wall ball
3 box jump over
6 wall ball
Results: 187 reps

Extra
2 rounds of tabata double unders (and practiced triple unders some rounds)

Wendler
Back squat: 225×3, 240×3, 250×3
*******************

10/18-19/2015

Rest Day x2
My right knee has been flaky, need to give it a few days and hope that Tuesday can be a day with no squats.
*******************

10/17/2015

Started off by “rowling” and each meter over/under the 100m mark I did burpees over the rower. Rowed for 2k.
Then
“Scooter” individually, no partner
30 double unders
15 pullups
15 pushups
100m sprint
Rested 1:1
Results: 1:35, 1:41, 2:01, 2:02, 2:02, 2:12, 2:14
Then
A few sled pushes, first with 135, then with 180
*******************

10/16/2015

Was supposed to rest and coach, but then Annie was programmed…
WOD
“Annie”
50-40-30-20-10 of
Double unders
Abmat situps
Results: 7:31 — nearly a minute PR!

Will hopefully get a nice long walk this afternoon
*******************

10/15/2015 – PM

Body building style at 24 Hour
Wendler
Deadlift: 290×5, 310×5, 330×5 – results: only got 330×4
Then
Chest, back, bi’s and tri’s!
Then, hopefully – a nice long walk at Wash Park – no time for walk, spent 90 minutes at the gym
*******************

10/15/2015 – AM

Warmup
5 min on bike, 2 rounds of 15 jumping jacks, 15 pvc passthroughs, 5 pushups, 15 lunges, 10 sec samson stretch, 15 squats

WOD
400m run
40-30-20-10 of
KBS (70)
Goblet squat (70)
400m run
Results: 17:30
*******************

10/14/2015

Warmup
5 min on bike then 3 rounds of 30 DUs, 10 hollow rocks, 5 single leg deadlift with PVC – slow and controlled

Strength
6×3 power clean
Result: 135, 185, 205, 215, 225×2, 225×2 – it was ugly today

WOD
AMRAP10
5 thruster (185)
10 tuck jumps
15 deadlift (185)
Result: 3+15 …grueling

Extra
Tried to bench, but once I got to 225 I could feel my left shoulder so I aborted. Instead I spent time stretching lower body
*******************

10/13/2015

Warmup
PVC pipe stretching

WOD
10-1 of
HSPU
T2B
Result: 12:08 – not all of my HSPU were fully locked out
Then
50 strict pullups (10 at 40#, 10 at 30#, 10 at 20#, 10 at 10#, 10 at BW)
Result: 10:10
Then
Wendler: 5 back squat at 215, 5 at 225 and 5 at 245
*******************

10/12/2015

Rest
*******************

10/11/2015

Maybe some active rest – bike ride or something. (ended up going about 15 miles in 1 hour)
*******************

10/10/2015

Competition
WOD 1 – find 1RM deadlift
WOD 2 – Some rowing and clean and jerks at about 160#
WOD 3 – 800m, max effort OHS, hang snatch and burpee box jump overs
WOD 4 – Lots of wall balls with 30# ball, burpees and pullups in 10 minutes
*******************

10/8 – 10/9/2015

Rest
*******************

10/7/2015

Warmup
General stretching with class, then warm up for hang cleans

Strength
5×3 hang squat clean at 80%
I used 215 and it was tough. I think I only got a set of 3 twice. Otherwise it was more like a set of 2 with a failed front squat.

WOD
10, 9, 8…3, 2, 1 of
Lunges (95# on back) – L/R = 1
Box jump overs (24)
Mountain climbers – L/R = 1
Result: 11:41
*******************

10/6/2015

Warmup
3 rounds of 5 strict pullups, 10 tuck jumps, 5 strict situps + stretching

WOD
Part A
EMOM10: 10 T2B
Results: I only got 10 in rounds 1-6 and then round 8 and 10…otherwise it was a struggle..
Then
AMRAP10 of
10 deadlift (225)
50 double unders
Rest 2 min
AMRAP5 of
20 deadlift (135)
10 jumping squat
Result: 5+44 and 3+6

Extra
In an effort to build shoulder stability strength in my left shoulder…
Max effort static hold of barbell with arms extended overhead with 35# KB strapped on either side with green bands
Max effort ring hold
Max effort walk with barbell+KB with arms extended overhead
Max effort ring hold
Max effort walk
Max effort ring hold
Results: I took a good 2-3 minutes between each effort. About 45 seconds static hold, then about 10-12 feet walking and finally about 20 feet walking. Ring holds went 22, 23 and 20 seconds.
*******************

10/5/2015

Warmup
Basic stretching with the class

Strength
Find 1RM front squat
Results: hit 275 and failed 285 twice. Disappointed because 275 felt OK and I thought I could get a PR…nope

WOD

3 rounds
20 wall ball (30#)
20 box jumps (36)
20 KBS (70)
Results: 15:07
*******************

10/4/2015

Rest day
*******************

10/3/2015

Going on a nice, casual hike – hope to make 8 miles round trip
*******************

10/2/2015

Warmup
Stretching for about 10 min, 500m row, a little more stretching and then jerk warmup

Strength
Find 1RM jerk
Results: 245, failed 255 which would have been a PR

WOD
5 rounds of
8 burpee box jumps
10 KBS (55)
100m sprint
Rest 90 seconds
Total time: 12:15

Extra
4 rounds of
10 GHD situps
10 good mornings (65#)
*******************

10/1/2015 – PM

Back to 2 a days Thursdays
Globo gym session, old school. 3 sets of 10 for arms, shoulders, chest, back and some ab work.
*******************

10/1/2015 – AM

Warmup
Stretching – lots of stretching. Then some ladder work to get the heart moving a bit

WOD
10 hill sprints (about 50 meters) – walk back down for rest
Then
4x100m sprints with 60 seconds rest
Then
4x400m sprints with 90 seconds rest
*******************

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