Tabata - Fight Gone Bad

FGB, Tabata Style, count lowest rep of each for score. I gamed this one, started at a decent pace and just wanted to maintain that score for each exercise. Finished with:

wallball 8,8,8,8,8,8,8,8
SDHP 7,7,7,7,7,7,7,7
24" box jump 7,7,7,7,7,7,7,7
Push press 8,8,8,8,8,8,8,8
row calories 5,5,5,5,5,5,5,5
score = 35
total reps 280

rowing was off time a little bit. I used the interval timer on the rower, but the 20 on time doesn't start until you pull, I got got progressively behind the gymboss timer. next time, I'll try to add one rep to each exercise.

2011 Games WOD

20 calorie row :54
30 20# wall ball 2:50
20 toes to bar 4:11
30 box jumps 6:25
20 SDHP 115# 8:59
30 burpees 12:00
20 135# shoulder to OH 17:02
sled pull tire/yellow rope 24:07

WOD time 24:07

box jumps were done rebound on bottom...pause on the box
STO was press, jerk, split jerk, whatever was needed.
Sled pull distance unknown, just pulled until the rope was too sweaty to hang on to.

Tabata

45# SDHP 13 14 13 13 13 13 12 13
Pull ups 9 8 9 6 7 7 8 8
Push Ups 8 8 11 8 8 7 7 6
Sit Ups 9 7 7 7 5 7 6 6
Squats 17 17 17 16 16 16 17 17

cumulative 416
low 45
high 58

no rest b/t exercises

back to the Depot

back after a couple days off. Last week's 445AM Wednesday followed by Linda and Kalsu put a hurt on me. My body was saying "no mas! no mas!" a la Roberto Duran, so I threw in the towel for a couple days.

Today's WOD:
5x
25 45# SDHP
135x10 front squat
15 GHD sit ups
20 24" box jumps

stretched out well preWOD (thanks Mobility WOD...KStar!) which allowed me to do 1st, 2nd and 5th set of front squats holding the bar in the rack position. Sets 3 & 4 I did the old way, mainly because I was tired!

WOD times was 27:24 (round times were 4:03, 9:32, 14:54, 20:56, 27:24). this was quite a bid slower than I thought it would be.

SDHP and push jerk

21-18-15-12-9-6-3

75# SDHP
75# push jerk

focused doing push jerk, not press or push press

Rx 11:19

Fight Gone Bad...Worse!

This WOD was scheduled for yesterday, but I took the day off. Hooverball and the thruster/400m run WOD left me needing a rest.

Today's the make up. I did this in garage at lunch, heat index over 100. Everything as Rx, except subbed burpees for rowing and wore the 20# vest throughout the WOD...that changes things a little! First time using new 20# dynamax ball.

wall ball 27,14,13 (54)
SDHP 15,11,10 (36)
Box jumps 11,13,11 (35)
push press 16,15,12 (43)
burpees 9,8,8 (25)
score 193

All box jumps were jumps, no step ups. I missed a jump, I think #6 in the first round and almost tumbled. I paid a lot more attention to what I was doing after that!

bench press and "rowing"

25 SDHP
.25 mile run
30 135# bench press
50 SDHP
.5 mile run
20 135# bench press
100 SDHP
1 mile run
10 135# bench press

broke the last two rounds of running and SDHP into smaller sets (.25-.35 miles each and 20-35 SDHP). Last set of bench press unbroken. I had some pain in my left shoulder during the bench press, so I lifted the weight lower down on my torso than normal. The runs were mostly done around 7.5 MPH but I had a couple times when I jacked it up to 10+ as long as I could, the reduced it to about 4MPH to catch my breath. Friggin' hot and humid in the depot.

time 36:12

Compare to last time when I did all SDHP and no running.

WOD totals: run 1.75 miles, 60 153# bench press, 175 SDHP

Region WOD...again!

3 rounds:
30 SDHP with 35# kb
30 75# thrusters
6 rope climbs
30 53# kb swings

round 2
20 SDHP 35# kb
20 95# thrusters
4 rope climbs
20 53# kb swings

round 3
10 SDHP 35# kb
10 115# thrusters
2 rope climbs
10 53# kb swings

time 18:21

Good lunchtime WOD!

Air Force WOD

did this instead of main site WOD (no rope to climb):

load a bar with 95#
20 thrusters
20 SDHP
20 push jerk
20 OHS (scaled to 45#)
20 front squats
do 4 burpees every minute during WOD

time: 14:51
60 burpees

set timer to beep every minute...pushed start, did 4 burpees and took off. This ended up being a creat met-con workout. Burpees so much harder each round. Cleaned weights off floor after each set of burpees. I knew OHS as Rx would be tough, but I tried to get 95# one time...failed. Dropped to 45# and repped them out pretty good. During the front squats, I cleaned it, put it on the rack, then picked it up with crossed arms EXCEPT for final 3 reps.

SDHP & inverted hangs

scaled WOD to
18,15,12,9,6,3 115# SDHP
15,7,5,5,3,3 inverted hangs

Inverted hangs become difficult very quickly. Bent knees, bent waist, bent arms...tried to stay straight, but it was hard. Fried the grip pretty quick. The "lowering slowly" part doesn't work.

36 burpees done for speed in sets of 6..tried to keep a work:rest ratio of 1:1. Times ranged from just over 17 seconds to under 16 seconds (last set).

5k rowing

subbed out 45# SDHP and burpees for rows...1 row = 10m and 1 burpee = 20 meters.

ended up doing 100 burpees (2000m) and 300 SDHP (3000m) in just under 26 minutes.

Heartrate was 176 at end.

20 minutes with 95#

AMRAP:
5 thrusters
7 hang cleans
10 high pulls

7 rounds in 19:44

first Rx workout in the past week. did this one in the garage mid 80s & humid. could've pushed harder, but I was gassed!

sdhp, burpees, 400m

3 rounds for time:
50 45# sdhp
21 burpees
400m

time 18:12

been fighting a cold (sore throat, coughing, runny nose) for a few days, plus I think I hurt my back doing the bungee thing at Bogey's last Friday. Overall, pretty happy with my time. Humid day...had to walk some on the last 400m

20 minutes with 95#

5 thrusters
7 hang cleans
10 SDHP

8 rounds in just over 19 minutes

Twins

two rounds:
75 SDHP 45#
20 HSPU

two rounds:
20 L pullups
20 95# front squats
20 95# push press

time 38:06

Rx was 20 115# thrusters but I couldn't get the weight up so I subbed front squats and push press

rowing & bench press

fot time:

50 SDHP (rowing subs)
30 135# bench press
100 SDHP
20 135# bench press
200 SDHP
10 135# bench press

I subbed some running on the last 2 sets of SDHP...I counted one row for every .01 mile I ran. Ended up running .95 miles

time 27:16.

last set of bench unbroken... got stock on set of 20 had bar on chest and couldn't get the rep, had to rest for about 5 seconds and try again...got it up!

SDHP & dips

5 rounds of:
21 95# SDHP
21 ring dips

time: 29:36

all dips were ring dips, but only the first set was unassisted. from then on I did unassisted and assisted with the wide or narrow band. I got a least 5 unassisted in each set and went until failure before changing methods.

No CFE today!!!

burpees....again?

100 day challenge eded yesterday....today's WOD includes burpees!!

3 rounds for time:
50 45# SDHP
21 burpees
400m run

time 17:15

same WOD as 2/15/09 except I subbed SDHP for plate swings this time

SDHP & ring dips

7 rounds for time:

95# SDHP, 10 ring dips, 7 or 6 burpees

first 2 rounds of ring dips were strict, round 3 was jumping, rounds 4-7 were band assisted.

time 17:19

100 day challenge - 1115 burpees YTD

20 minutes

complete as many rounds as possible in 20 minutes of:

• 10 burpees
• 21 95# SDHP
• 15 pullups

4 rounds in 19:42...time estimated, I accidentally stopped my watch after the 2nd round

100 day challenge - burpees YTD 827