August 31, 2012

Half marathon training:
4.05 miles -- 31:15 (7:43/mile)

August 30, 2012

Half marathon training:
6.06 miles -- 48:31 (8:00/mile)

August 29, 2012

WOD #112:
For time:
1000 M row
25 DBUs
750 M row
50 DBUs
500 M row
75 DBUs
250 M row
100 DBUs
Time: 23:20

August 28, 2012

WOD #111:
A) Practice split jerk technique for 10 minutes

B) 5 rounds:
- 6 bar weighted lunges (back squat position, basically) per leg @ 20X1 (max 135 lbs); rest 90 seconds
- 6 seated DB shoulder press @ 30X0 (max 50 lbs); rest 90 seconds

August 27, 2012

WOD #110:
20 minutes of the following:
Odd minutes -- 5 DL @ approx. 75% of 1 RM (255 lbs)
Even minutes -- AMRAP pull-ups, alternate grip each time (3-4 each round)

August 26, 2012

Half marathon training:
11 miles -- 1:29:24 (8:08/mile)

August 24, 2012

Half marathon training:
4 miles -- 30:11 (7:33/mile)

August 23, 2012

Half marathon training:
5.02 miles -- 39:22 (7:50/mile)

August 22, 2012

WOD #109:
"Jackie"
- 1000 M row;
- 50 thrusters (45 lbs)
- 30 pull-ups

Time: 11:06

NOTE: first time at Rx.

August 21, 2012

WOD #108:
A) In 10 minutes, work up to one tough push jerk (max 165 lbs -- PR)

B) Running/push-ups, for time:
- 400 M, 15 push-ups, 30 seconds rest;
- 400 M, 20 push-ups, 60 seconds rest;
- 400 M, 25 push-ups, 90 seconds rest;
- 400 M, 30 push-ups

Time: 12:07

Late weigh-in:  204.6 (-1.2 lbs)

August 20, 2012

WOD #107:
A) Power clean -- 3 reps every minute for 10 minutes (@ 80% of 1RM) (135 lbs)
NOTE: Probably could have gone higher, but I don't have a 1RM power clean yet.

B) OHS -- 4 sets x 6 reps, 90 seconds rest between sets, NO FAILURES (max 95 lbs)

August 19, 2012

Half marathon training:
10.02 miles -- 1:22:41 (8:15/mile)
NOTE:  I ran this at a pretty comfortable pace, so I'm feeling confident that I'll be able to shave a bit off of the per-mile pace with race day adrenaline.  In any case, happy with the result for today.

August 17, 2012

WOD #106:
A) 5 rounds; 1:30 rest between each activity:
- 1 shoulder press.2 push press (max 135 lbs)
- 2.2 weighted supinated pull-ups (max 25 lbs)

B) Run 400 M + 5 burpees -- 5 rounds, rest between each set, make each set faster than the previous set:
- Round 1: 1:44 (2:16 rest)
- Round 2: 1:42 (2:18 rest)
- Round 3: 1:38 (2:22 rest)
- Round 4: 1:34 (2:26 rest)
- Round 5: 1:29

August 16, 2012

WOD #105:
5 rounds, for total reps + calories @ 100%; rest 3 minutes between rounds:
- 30 seconds rowing
- 20 seconds burpees

Total: 113 reps + calories

August 14, 2012

Half marathon training:
3.02 miles -- 23:25 (7:45/mile)
Weigh-in: 205.8 (no gain/loss)

WOD #104:
Ladder (for time):
- Start with 30 DBU;
- Then, do 10 squat snatches (65 lbs);
- Alternate these activities, doing 1 fewer snatch each round until you reach 1 squat snatch.

Time: 21:42

August 13, 2012

WOD #103:
A) 4 sets of 7 reps -- deadlifts; rest 2 minutes between each set (max 265 lbs)

B) Tabata mash-up -- 8 rounds:
- Push-ups
- Box jumps (24")

Total reps: 154

August 12, 2012

Half marathon training:
8.04 miles -- 1:08:31 (8:31/mile)
NOTE: Hilly course probably slowed me a bit, but I finished without any breaks, so I'm happy.

August 10, 2012

NOTE: Today's 3 mile training run for the half marathon was canceled due to . . .

WOD #102:
"FILTHY 50"
- 50 box jumps (24")
- 50 jumping pull-ups
- 50 KBS (35 lbs)
- 50 walking lunges
- 50 KTE
- 50 push press (45 lbs)
- 50 good mornings (45 lbs)
- 50 wall balls (20 lbs)
- 50 burpees
- 50 DBU

Time: 33:30 (PR)

August 9, 2012

Half marathon training:
5.02 miles -- 42:03 (8:23/mile)
NOTE:  My legs are still not quite at full function from the Monday WOD -- that was a LOT of weight to move around.  So while I'm not happy with today's time, I was happy that I ran the entire route without any stops.

WOD #101:
A) 4 sets, 1:30 rest between each set:
- 4 reps push press (max 155 lbs)
- AMRAP strict pull-ups, start with wide grip and move in each round (max 4)

B) 10 minute AMRAP:
- 15 DBU, 1 burpee; 15 DBU, 2 burpees; 15 DBU, 3 burpees, etc.

Total: 10 rounds + 6 DBU

August 7, 2012

Half marathon training:
3.02 miles -- 24:32 (8:07/mile)
Weigh-in: 205.8 (-2.2)

WOD #100:
10 rounds for time:
- 4 burpees
- 6 KBS (55 lbs)
- 8 wall balls (20 lbs)

12:03

August 6, 2012

WOD #99:
15/12/9/6/3, for time:
- Back squats (first two sets at 205, last three at 185)
- DB shoulder press (45 lbs per hand)
16:30

August 4, 2012

Half marathon training:
4.76 miles -- 38:22 (8:04/mile)

NOTE: was supposed to do 6 miles today, but a combination of heat, humidity, and dehydration contributed to some heavy legs and lightheadedness.  Will do better for next week's long run.

August 2, 2012

Half marathon training:
4 miles -- 32:28 (8:07/mile)

WOD #98:
A) 1 power snatch per minute for 12 minutes; add weight after reps 4 and 8 (max 125 lbs)

B) 4 rounds, 1:30 rest between each round:
- 8 OHS @ 22X1 (85 lbs)
- 15 CTB pull-ups (blue/red band -- need to work on these)

August 1, 2012

WOD #97:
Running, 5 minutes rest between each run:
- 1.2 miles @ 80% (7:54 - PR)
- 800 M @ 90% (3:18)
- 400 M @ 100% (1:12)
- 400 M @ 100% (1:10)