10/23/14

press 125x3, 130x3, 135x2, 135x2, 125x3

leg lowers x8 after each press

5 rounds 1:1 work to rest
10 push press 115#
10 t2b
8:25

9/29

back squat 3-5x4 225(5),245(3),225(5),225(5)
Max reps c2b chin ups x4 - 12,7,7,5

conditioning
run 400m
30 wall ball
15 t2b
rest 4 minutes
x2
4:36/5:15 - total 13:51 (includes rest)

Aug 19

Shoulder press
5-125,3-130,3-130,2-140,2-125,1-130,1-130,1-130

12 min EMOM
Odd 5 hand rel push ups
Even 10 t2b

w/w=3,2,2,2,1,1
Ttb=10,10,10,10,10,7,10

Open WOD 12.3

18 minutes:
15 24" box jumps
12 115# push press
9 toes to bar

total reps = 255

OHS

buy in: 11 sets alternating burpees and toes to bar (7 first set, 6 for next 10).  Untimed but just kept moving and rotated through with Kent Thomas.

OHS 2,2,2,2,2,2,2
115
125
135
155
165
175
5-115

CF Terre Haute Winter Challenge

WOD 1:
3 rounds for time of:
10 135# front squats
10 pull ups
Time 2:45

WOD 2:
40 135# dead lift
40 wall ball
10 135# power clean
30 135# dead lift
30 wall ball
10 135# power cleans
20 135# dead lift
20 wall ball
4 135# power cleans

15 minutes expired

WOD 3:
40 70# KB swings
30 double unders
20 toes to bar
30 double unders
40 70# KB swings
8:17

28 untimed burpees for 100 Days of burpees

12 Days of Christmas

‎12 Days of Christmas - 46:50...

1 20m lunges
2 handstand push up
3 5x squat+30"boxjump
4 ring dips
5 95# push press
6 20m shuttle run (6x down and back)
7 toes to bar
8 40# db thrusters
9 burpees
10 20# wallball shots
11 53# kb swings
12 pull ups

The wallball, burpee, thruster combo was brutal.

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.

deadlift plus one

today's WOD was 3-3-3-3-3 deadlift. after a few sets to warm up, I did:
3-315
3-345 (don't think I kept as good of form as I should, so I dropped weight)
3-335 (arched back...dropped weight
1-315 (got one rep, back was tight,dropped to 225 for 2)
pulled few at 135# with straight...pretty tight, so I quit and stretched.

CAshed out with AMARP 15 minutes of:
wallball
toes to bar
24" box jump

7 full rounds plus 1 wall ball

5 rounds:

15 185# deadlift
15 toes to bar

warmed up with stretching, 15 ghd sit ups, 15 back extension, and a 500m row. Time for the row was 1:41.

Hot and humid in the Depot! I didn't bring chalk and this was a horrible WOD for a slippery grip. Like I say about every WOD, this was tougher than I thought. I hoped to break 10 minutes...

Times @ the end of round:

1:37
5:29
9:29
13:08
16:26

I tried to do stricted TTB than I had in the past, none of the huge kips to keep moving. Ended up breaking them down into sets of 3-5 to get to the 15. Deadlifts were a pain with a slippery grip.

Final WOD...final event

20 calorie row
30 20# db thruster
20 toes to bar
30 20" bench jump
20 110# sumo deadlift high pull
30 burpees
20 135# shoulder to overhead
120' 160# cable machine pulls (I used the rope thingy pulled all the way through the bracket and pulled it like I was pulling a rope sled. I counted each pull if I didn't move my feet at 3' and each complete pull where I got the weights all the way to the top of the machine as 10')

time 19:59

hot again in the depot.  burpees sucked.  Good WOD!

2011 Games Regional WOD 6

for time:
row 20 calories
30 burpees
40 45# db ground to overhead
50 toes to bar
100 ft walking lunge with 45# overhead
150 ft sprint

time 18:18

scaled db ground to overhead down...did about half with 45# and half with 40#

20 minute AMRAP

I wanted to do something that I could keep moving on...something that I could probably do all the reps each round, with the challenge being how many times could I circle through the rounds.

So, I came up with AMRAP 20 minutes of:

3 HSPU
4 chest to bar pull ups
5 toes to bar

I was able to get 3 HSPU in probably half the rounds, but had to break the rest 2 & 1.  Pull ups done with varying grip, mostly palms down, but I did cycle through 4 different ways a couple times.

Ended up with 15 rounds plus HSPU and pull ups.  Round times were:

:44, :55, 1:13, 1:01, 1:11, 1:28, 1:16, 1:10, 1:12, 1:25, 1:26, 1:28, 1:26, 1:45, 1:25, :45 (partial)

WOD totals = 48 HSPU, 64 ctb pull ups, 75 toes to bar

Cashed out with 3 rounds of 15 ghd sit ups wearing 20# vest, rest b/t rounds = work time:
:47, :55, 1:01

gymnastics WOD

I scrolled throught gymnasticswod.com and found a couple of WODs/warm ups:

WOD 1
100 double unders.  each time you mess up, do 3 burpees or 5 v ups (alternate each mistake).  I never really got a rhythm going ended up doing 3 4 1 8 1 4 1 27 1 1 23 1 16 1 1 3 3 1 1 1 2 1.  So I did 100 d/u, 30 burpees and 45 v ups in 8:51.

WOD 2
5 rounds for time of:
5 weighted pull ups
10 dumbbell overhead press
5 toes to bar (strict, no kip, legs as straight as possible)

started out with 45# db, then scaled down to 35# and 25# to keep moving.  rounds as follows:
1: p/u 5-45, press 8-45, 2-35
2: p/u 3-45, 2-35; press 5-45, 5-35
3:p/u 3-45,2-35;press 3-45,7-35
4:p/u 3-35, 2-35;press3-45, 7-35
5:p/u 3-35,2-25; press5-35,2-45,3-35

time 14:34

Scaled WOD:

Foam roller and stretching to start WOD.  Used the bands to stretch wrists and ankle a la Mobility WOD.    Did a handstand hold and realized active shoulders are the key to not getting tired too soon.  Other days when I've done them, my shoulders and arms wear out too quickly.  When I keep my shoulders active, I'm not using my muscles as much to stay upside down.  Sometime I'll try HS holds and utilize the active shoulder and see what kind of times I can get.  I've got to beat my daughter in a handstand contest this summer...or at least make her work harder!!


Scaled back main site WOD over lunch hour, I did:

5 95# OHS
10 toes to bar
15 40# db squat cleans
20 double unders

started WOD doing 115# OHS, but felt a little tightness in my back, do I immediatley dropped down to 95# and re-started.  Felt good on OHS the rest of the way.  squat cleans took it out of me.  I probably would've been better to drop weight down, maybe even to 25# and keep moving, but it did feel good to get the full squat depth on the cleans.

Ended up doing 2 rounds in 7:19, the rested for about 3 minutes, and finished the 3rd round at the 15:35 mark.  End of WOD.

10..1

10..1   135# front squats and toes to bar

bar was racked and front squats done with elbows up, holding bar with thumbs.

Time 8:41

Round times:58,109,118,107,102,55,45,38,31,18

then did 3 minutes of 50 53# KB swings and AMRAP double unders...I got 62

CrossFit at the Arnold

What a great weekend!

Started off by doing Fran, then we were put into teams based on our times. My PR before this was 5:27 and I hoped to beat that time, with my ultimate goal of a sub 5. I got through 21 thrusters unbroken, but was worn down more than I thought I would be. Second and third round of thrusters consisted of several breaks. Time = 6:47. Turns out our 95# thrusters at the depot were probably more like 90# since the bumpers are light...BIG DIFFERENCE!

Team events were next. I had the middle section of the 2010 Games finals WOD which was 7 minutes of 30 toes to bar and 15 95# GTO. I got 90 reps (2 full rounds). Pretty happy with that one.

Second event was team Grace - 90 reps of 135# GTO. The other 2 guys on the team were much stronger and decided they'd go all out and I'd just jump in when they got tired. I ended up doing 10 unbroken, then got 8 more during their breaks.

Third event was to pick up a 100# slam balls, carry it to the wall, "toss" it over, climb the wall, pick the ball up, and run back to the line. Not sure how many reps I got, but it was fun.

After that, my team was tied with Tim's so we had a final event. 6 60# balls had to be carried by our team from a line, down aroud the wall on the other end, and brought back. I showed off my blazing speed and strength, and got last, so our team was done...or so we thought.

We were added to the next event, which was 10 minutes of 225# axle deadlift, while the other 2 guys were running laps. Since I couldn't lift the axle, I was the designated runner. I just ran laps while the other guys did their thing. We didn't make the cut. Game over!

various stuff

rowed 10 30:60 intervals. first 5 on "10", next 3 on "1" last 2 on "2"

then alternated with Jared the following exercises while the other guy was doing double unders.
10 towel pull ups
10 95# overhead
10 95# OHS
20 toes to bar

death by 10m 45# carry 12 rounds +10

death by pull ups 15 +15 = 135 in 16 minutes

not so easy...

Saw the WOD and thought "this looks fun and easy"...seriously!

5 rounds for time:
10 wall climbs
10 toes to bar
20 24" box jump

once I got to the 3rd wall climb in the first round, I knew I was in trouble. I quickly scaled it to 5 wall climbs per round...thinking that would help. Mid-way through the second round, I scaled it further to:

3 rounds
5 climbs
10 TTB
20 box jumps

time was 13:29 (4:52, 4:47, 3:50)

cashed out with 2 minutes max reps D/U = 100

Games WOD

Didn't have a big wall, so my WOD was scaled to fit my equipment:

A) 3 rounds (7 minute time limit)
30 push ups - release hands at bottom
15 75# OHS

rest 30 seconds, then B):
3 rounds (7 minute time limit)
30 toes to bar (on rings)
95# ground to overhead

rest 30 seconds, then C):
3 rounds (12 minute time limit)
5 burpee muscle ups
5 rope climbs

A) 1 round plus 6 OHS
B) 1 round plus 10 toes to bar
C) 2 rounds

WOD totals: 60 push ups, 21 OHS, 40 toes to bar, 10 burpees, 10 muscle ups, 10 rope climbs

Hand release push ups are hard.
Toes to bar get tough, especially on the rings
Muscle ups are never easy, especially sweaty ones after lots of push ups
Rope climbs suck!

Definitely a full body WOD. After doing a scaled version, seeing what the athletes did at the games is even more impressive!