Whitten

First WOD in a few days. Got sick last Thursday (stomach flu?) and didn't feel up to anything until today. I sacled (midway through) this one to 3 rounds. It's a tough one!

22 53# kb swings
22 box jumps
500m row
22 burpees
22 20# wall ball shots

Did box jumps onto bench at Depot. First round jumped all the way over the bench, second round jumped onto the bench, third round did step ups.

Round times: 8:36, 10:22, 9:43

Total WOD: 28:36

totals 66 swings, 66 box jumps, 1500m row, 66 burpees, 66 wall ball shots

3 rounds for time of:

run 400m
15 pull ups
50 squats
15 pull ups

Rx 14:37

round times 1) 3:53 2) 5:14 3) 5:30

All pull ups unbroken. Squats broken down. I never felt loose enough to keep squatting. Probably a little leftover tired from yesterday's deadlift combined with not much stretching or warm up today. Just tried to keep moving on the runs.

Totals: ran 1200m, 90 pull ups, 150 squats

shoulder felt good!

deadlift 2x10

warmed up with stretching (Mobility WOD 8) then got started. WOD was 2-2-2-2-2-2-2-2-2-2 with 60 seconds b/t sets.

warm up: 135x5, 225x2, 275x2, 295x1

295
315
325
335
345
355
360 (1)
350 (1)
330
310 (1)

kept on the 60 second pace until my failure on the 350, then lost a minute b/t there and the end of the WOD. Felt good during the WOD...probably could've started the WOD @ 315, but once I was toast, I was toast. Had nothing left for the 310. No pain in the shoulder.

CFT II

shoulder hurts so I planned on just doing the power cleans portion x3. Ended up with 4 cleans before I had to go home:

155
170
175
175

short WOD!

snatch, ball, sit up

21-18-15-12-9

50# dumbbell left arm snatch
12# wallball (left arm shots)
GHD sit ups

time 14:57
times at end of each round were: 3:26, 7:33, 10:47, 13:14, 14:57

resting right shoulder for a while to hopefully let it heal. Probably won't hurt me strengthening up my left arm since I'm a long stronger and more coordinated on my right arm. Wall balls done with left arm, kind of like a left handed basketball shot, with a full squat.

Homemade WOD, kind of

tweaked the main site WOD enough that it was probably unrecognizable. Here's what I did:

3 rounds for time:
25 GHD sit ups
10 forward rolls
20 pistols total, alternating legs
1:30 handstand holds

pistols done holding on to vertical bar for support, getting down well below parallel on each squat. 1:30 holds was total time, not actual time upside down. I tried to practice shifting my weight to simulate handstand walks.

forward rolls suck!

total time was 16:58 (5:41, 5:42, 5:38*

5 rounds for time:

row 500m
7 135# thrusters

decided to start at 135# then drop down if it hurt my shoulder. I did one thruster pre-WOD @ 135 and felt a little twinge in my shoulder, then decided it was a loosening up twinge, not a hurt my muscle twinge, and went with 135#.

WOD done Rx in 21:50.

round times: 3:49, 4:03, 4:39, 4:54, 4:24

Had one failed thruster in round 4, got close but couldn't get it locked out...lots of wasted energy! I tried to get at least 3 in a row at some point during each set, then 2 sets of 2.

Last time 01/25/2010