July 31, 2012

Half marathon training:
3 miles -- 23:40 (7:53/mile)
Weigh-in:  208 (+1.8)

WOD #96:
A) 4 sets x 3 reps -- shoulder press @ 11X1, rest 3 minutes between sets (max 125)

B) For time, all out -- 3 sets:
- 10 deadlifts (225)
- 10 box jumps (24")

4:08 (@ RX)

July 30, 2012

WOD #95:
- Squat clean + split jerk -- 10 total reps, rest 1:30 between each rep (max 165 lbs -- PRs for both squat clean and split jerk, I think)

July 29, 2012

Half marathon training:
5.02 miles -- 41:17 (8:13/mile)

July 27, 2012

WOD #94:
"Lucky Sevens":
7 rounds for time:
- 7 box jumps (24")
- 7 burpees
- 7 KBS (55 lbs)
8:50

July 25, 2012

WOD #93:
5 rounds:
A1) 4 reps -- Romanian deadlifts @ 40X1 (max 250 lbs); rest 90 seconds
A2) 4 reps -- weighted supinated pull-ups (ma 20 lbs); rest 90 seconds

B) 5 rounds for time:
- 60 seconds DBU
- 8 strict TTB (or as high as you can go w/out kipping)

10:02

July 24, 2012

Half marathon training:
3 miles -- 24:33 (8:11 pace); weigh-in:  206.2 (down .8)

WOD #92:
"Movin'" -- perform @85%; 5 minutes per round, rest 2 minutes between rounds:
Round 1:
- 10 KBS (45 lbs)
- 200 M Row
- 25 DBU
Total: 2 rounds + 10 KBS + 172 M

Round 2:
- 3 burpees
- 5 wall balls (20 lbs)
- 7 box jumps (24")
Total: 5 rounds + 3 burpees

Round 3:
- 3 DB snatches per arm (45 lbs)
- 10 jumping switch lunges
- 100 M run
Total: 4 rounds +  DB snatches + 10 jumping switch lunges + 15 M

Round 4:
- 3 burpees
- 5 pull-ups (NOTE: first day all kipping pull-ups)
- 100 M run
Total: 3 rounds + 8 reps + 70 M
 

July 23, 2012

WOD #91:
"Grace" -- 30 ground-to-overhead (clean and jerks) for time (@ 115 lbs) -- 5:04

July 22, 2012

Half marathon training:
4 miles -- 32:27 (8:07 pace)

July 21, 2012

Half marathon training:
5k -- 23:30 (timed PR) (7:35 pace)

July 20, 2012

WOD #90:
A) 5 rounds of squat snatch -- 1.1.1 clusters, 10 seconds rest between reps, 2 minutes rest between sets (max 85 lbs)

B) 10 minute team AMRAP (w/Anthony); alternate while partner rests:
- 10 power snatches (75 lbs)
- 10 burpees

Team total -- 6 rounds + 6 reps (my total -- 3 rounds + 6 reps)

July 19, 2012

Half marathon training:
3.04 miles -- 23:49 (7:50/mile pace)

July 18, 2012

WOD #89:

A) In 20 minutes, work up to 1 rep max back squat (250 lbs -- PR)

B) 4 rounds at moderate effort -- 90 seconds per station, 30 seconds rest:
- Rowing for calories (total 126 calories)
- 24" box jumps (total 93)
- Alternate: plank/side planks

July 17, 2012

NOTE: Half marathon training started this morning, so that will be included while that is going on.  Additionally, I'm tracking my weight with the addition of running to the mix.  That said . . .

Morning run -- 3.04 miles in 24:34 (8:05 pace)
Weigh-in: 207.0

Team WOD #88 (w/Scotty Boom):
10 rounds for time:
- 10 Thrusters (85 lbs)
- 10 push-ups
- 400 M run

Essentially, P1 starts with thrusters while P2 rests, then P2 does push-ups while P1 rests, then P1 runs while P2 rests, then back to thrusters by P2 while P1 rests, etc.  Each partner ends up performing 50 thrusters, 50 push-ups, and 2000 M running.

25:41

July 16, 2012

WOD #87:

A) In 15 minutes, work up to 1 rep max deadlift -- (335 lbs -- PR)

B) In 8 minutes, work up to 1 rep max weighted pull-up -- (+30 lbs)

C) Teams of 3 -- 8 minutes rowing (w/Gen and Lisa) -- 1995 M

July 13, 2012

WOD #86:
A) Work up to one rep max on shoulder press (max 145 lbs -- PR)

B) For time:
- 1000M row
- 20 burpees
- 15 DB snatches (each arm) (40 lbs)
- 20 burpees
- 1000M row

13:21

July 12, 2012

WOD #85:
A) 3 sets x 4 reps -- hang power cleans @ 90%, no failures (max 145 lbs); rest 2 minutes

B1) 4 sets x 3 reps -- deadlifts @ 20X1 (max 285 lbs); rest 2 minutes
B2) 4 sets x 2.2 rep clusters -- pronated pull-ups; max 10 seconds rest b/w clusters, rest 2 minutes

C) 3 sets x 60 seconds -- Airdyne; rest 3 minutes (107 calories)

July 11, 2012

WOD #84:
A1) 3 reps x 4 sets -- back squats @ 20X1 (max 230 lbs); rest 2 minutes
A2) 5 reps x 4 sets -- ring rows @ 30X1; rest 2 minutes

B) 15 unbroken reps x 3 sets -- front squats @ 10X0 (95 lbs); rest 1:30

C) 15 unbroken reps x 3 sets -- ring push-ups; rest as needed

D) 20 minute run @60%

July 10, 2012

WOD #83:
All @ 85%; rest 3 minutes between each round:
A) 6 minutes:
- Row 200M
- 10 wall balls at 10' (20 lbs)
- 3 ring dips

3 Rounds + 200M

B) 6 minutes:
- 3 jumping C2B pull-ups
- 6 push-ups
- 30 DBU

3 Rounds + 3 C2Bs

C) 6 minutes:
- 10 calories on Airdyne
- 10 KBS (45 lbs)
- 5 toes-to-bar (first TTB!)

3 Rounds + 6 calories

D) 6 minutes:
- 3 DB snatch per arm (35 lbs)
- 5 burpees
- 7 box jumps (step down) (24")

4 Rounds + 6 DB snatches

July 9, 2012

WOD #82:
With a partner (Brian Donovan):
A) 6 minute AMRAP:
- Chest-to-bar pull-up ladders - from 3-5 (Alternating w/partner: Me - 3, Dono - 3, Me - 4, Dono - 4, Me - 5, Dono - 5, repeat eternally)
- Me (w/red band): 2 ladders of 3-5, 1 ladder of 1-3, plus 3 reps (so 33 reps for me)
Rest 3 minutes

B) 5 minute AMRAP:
- Front rack KB carries for 75 feet (40 lbs each arm)
- Me: 8 rounds
 Rest 2 minutes

C) 4 minute AMRAP:
- 50 DBU
- Row for calories
Me: 60 DBU + 21 Calories (81 total "reps")

July 7, 2012

WOD #81:
The "Fuck You 300":
- 10 minute AMRAP for calories on Airdyne, with teammate (Kevin Parker)

Total: 323 calories

July 6, 2012

WOD #80:
A) In 15 minutes, work up to 1 rep max -- hang snatch (95 lb)

B) 5 sets of clusters:
- 1.1.1 pronated chin-ups
- 1.1.1 dips
- Rest 1 minute

C) 5 sets x 20 unbroken wall balls (20 lb)

July 5, 2012

WOD #79:
A1) 4 sets x 3 reps -- back squats @ 30X1 (max 215 lbs); rest 2 minutes
A2) 4 sets x 4 reps -- seated DB shoulder press @ 31X1 (max 55 lbs per arm); rest 2 minutes

B) 9 minute AMRAP -- team workout (w/Trout and Anthony):
- 30 seconds Airdyne (for calories)
- 30 seconds plank
- 30 seconds 24" box jumps

(Approx 130-140 reps + calories)

July 3, 2012

WOD #78:
A1) 4 sets x 4 reps -- deadlifts @ 30X1 (max 255 lbs)
Rest 2 minutes
A2) 4 sets x 3 reps -- supinated chin-ups @ 30X1
Rest 2 minutes

B1) 3 sets x 8 each leg -- DB walking lunges @ 10X1 (max 45 lbs each arm)
Rest 1 minute
B2) 3 sets @ max hold -- hanging L (max 20 seconds)
Rest 1 minute

C) 10 minute AMRAP -- DBU (153)