WOD 4-26-10

Press 3-3-3-1-1-1

55 - 65 - 75 - 85 - 90 (fail)

Then...

4 rounds of time of:

10 man makers (15 lb. dbs)
20 walking lunges (15 lb. dbs)
5 hand stand push-ups
30 double unders

Time: 21:02

Felt good! Really quick on the double unders which was nice!

WOD 4-24-10

Partner WOD

AMRAP in 20 minutes

Parter A runs a 400 meter while Partner B does AMRAP of:

5 pull-ups
10 broad jumps
15 kettlebell swings

When parter A returns from run, they take over and B heads out on run. A round is completed when the kb swings are finished.

Matt was my partner for this and he did great! He really did well - we were able to get in 11 rounds + 5 pull-ups, 10 broad jumps and 3 kettlebell swings

WOD 4-23-10

Olympic Lifting WOD

Snatch 6x2

20k - 25k - 25k - 29.6k - 29.6k - 35k -

Singles
37k - 37k - 38k (f) - 38k (f) - 38k (f) - damn 38k!!!


Clean & Jerk 5x2

35k - 40k - 44k - 45k - 47k

Singles
50k - 50k

WOD 4-21-10

Back Squat 5 x 3

77 lbs. - 99 - 120 - 145 - 165 (10 lb. PR from my 1RM and was able to do 3!)

Then...

5 rounds - count reps completed for each

45 seconds of Wall Ball (14 lbs.)
15 seconds of rest
45 seconds of Kettlebell Swings (35 lbs.)
15 seconds rest
45 seconds of Sumo Deadlift High Pulls (50 lb. kb)
1 minute 15 seconds of rest

Wall Ball
26, 27, 25 , 24 , 25

Kettlebell Swings
24, 24, 23, 21, 23

Sumo-Deadlift High Pulls
27, 26, 21, 24, 22


Total: 362

WOD 4-20-10

Olympic Lifting work:

2 hang cleans + 1 push-jerk x 6

25k - 30k - 30k - 32k - 35k (kept it light because my shoulders were really feeling it from last night's WOD)

Then...

AMRAP in 15 minutes of:

12 push-press (65 lbs.)
15 box jumps (19 inch)

7 rounds + 12 push press + 1 box jump

Another good one! Shoulders were definitely shot from the night before, but I still think I got in a pretty decent number of rounds. No rest day until Thursday, but glad that I don't have to work out until Wednesday night.

WOD 4-19-10

Went for a 15 mile bike ride on Sunday - felt good and I was able to beat the rain. Then as soon as I got back I did a quick jog to end of the street, just to get me legs used to that transition. I signed up for my first triathlon which will be May 23!

Then, my mom said she wanted to see how far she could make it when trying to run a mile. She knew she wouldn't be able to run the whole thing and would have to take some breaks, so she just wanted to gauge how far she could get before having to walk. She made it to right about 0.40 miles and had to walk, but after she caught her breath she started back running. In total I would say she was able to jog for at least 0.75 miles, and she finished in 13:30! She really worked hard and hopefully we can do this weekly. I am also excited to do this with Michelle to see how far she can make it and what her time is. This time last year they were both at about a 20:00 mile! So they are making tremendous improvements.

Okay, onto the Monday night WOD.

Overhead Squats
3-3-3-3-3
15k - 25k - 34k - 40k - 47k (103 lbs.)

then....

4 rounds with a 5 minute rest between each round

With 5 minutes on the clock:

Run 600 meters

With remaining time do AMRAP of
5 dips (skinny black band assist)
10 push ups

Round 1: 4 rounds + 4 dips
Round 2: 4 rounds
Round 3: 3 rounds + 5 dips + 5 push ups
Round 4: 3 rounds + 5 dips + 7 push ups

This one was TOUGH! Starting out on those runs in the later rounds was painful and awkward because I felt like I had no control of my arms. My chest, shoulders, triceps were so fatigued from the dips and push ups! This was an ass-kicking WOD and I am just glad I was able to stay fairly consistent.

WOD 4-17-10

"Filthy Fifty"

50 box jumps (19 inch)
50 jumping pull-ups
50 kettlebell swings (35 lbs.)
50 walking lunges
50 knees to elbows
50 push-presses (35 lbs.)
50 back extensions
50 wall balls (14 lbs.)
50 burpees
50 double unders

Time: 28:32

When we did this on 1/9/10 my time was 32:04. So a nearly 4 minute PR! I definitely made up a ton of time on the double unders because I was able to knock those out 25 at a time, in about 2 minutes. Felt good! Calves were SO sore the next day.

The group post WOD:

WOD 4-14-10

Front Squat
3-3-3-3-3
77 lbs. - 99 - 120 - 130 - 135

Then...

5 rounds for time of:

200 meter farmer's walk (20 lb. dbs.)
15 push-ups
15 L-sits
15 sumo-deadlift high pulls (65 lbs.)

Time: 18:55

I sucked at this one! My forearms were absolutely fried. Farmer's walk was much tougher than I expected.

WOD 4-13-10

5x5 Rows: 15k - 35k - 35k - 40k
5x3 Cleans: 25k - 30k - 35k - 35k
5x2 Jerks: 35k - 35k - 40k

Then...

20 minutes AMRAP
5 power snatches (65 lbs.)
15 sit-ups
3 suicide runs

Rounds 8 + 1 snatch

WOD 4-12-10

Push Press 3-3-3-3-3

77 lbs. - 87 - 92 - 107 - 117


Then...

4 rounds for time of:

15 wall balls (14 lbs.)
15 slam balls (12 lbs.)
15 knees to elbows
200 meter sandbag run (50 lbs.)

Time: 13:11

WOD 4-10-10

For time:

50 dumbbell cleans
50 burpee box jumps
50 flutter kicks
100 weighted sit-ups
100 lunges
800 meter run

Time: 22:35

WOD 4-9-10

AM Crossfit WOD

4 rounds for time:

12 ring rows
12 ring dips*
10/10 dumbbell press (30 lb. dbs)
30 double unders

Time: didn't write it down! I think it was around 16 minutes or so...but that is a very wild guess.

*I was able to do one round with no band! But my shoulders were SHOT from the WOD for a good 2 or 3 days. Good though!


PM Olympic WOD

Deadlift to the knees: 5x5
25k - 35k - 45k - 50k - 55k

Pulls from the floor (clean grip): 5x5
35k - 35k - 40k - 40k - 40k

Power cleans: 5x3
35k - 35k - 40k - 40k - 40k

Jerks from the rack: 5x2
35k - 35k - 40k - 40k - 42.5k

WOD 4-8-10

Deadlift 1-1-1-1-1

145-187-210-220-230* 17 lb. PR

Then...

"Griff"

800 meter run
400 meter backwards run
800 meter run
400 meter backwards run

Time: 12:38

WOD 4-6-10

3 rounds for time:

10 cleans (99 lbs.)
400 meter run

Time: 13:53

Cleans definitely slowed me down. Legs were feeling it from completing "Fran" about 12 hours earlier. But, I am glad I went with the heavier weight (and I still have to go heavier!). Runs felt good and I am finally getting my stride back! Going to go for a bike ride today and test out the Achilles on the bike.

WOD 4-5-10

"Fran"

21-15-9
Thrusters (65 lbs.)
Pull-Ups

Time: 6:06

This was an improvement of 1:30 from when we did this back in January! And it felt horrible - I know if I am feeling good I can get it to 5:00. Pull-ups are definitely my downfall in this, I can crank out about 4 in a row so I need to get that number up significantly. Looking forward to a 5:00 time next time we do Fran!

WOD 4-3-10

5 rounds for time:

11/11 muscle snatch (30 lb. db)
12 slam ball (12 lb.)
13 push-ups
14 knees to elbows
Run: round 1 - 800m, 2 - 600m, 3 - 400m, 4 - 200m, 5 - 25 broad jumps

Time: 27:40

This was a good workout and it was actually really hot outisde, probably about 85 degrees with what felt like 100% humidity. Achilles acted up a little bit on the runs, and was sore after, but otherwise this WOD felt good!

WOD 4-2-10

4 rounds for time of:

10 ring rows
10 dips (small black band for assistance, about 1/2 in. thick)
10 kettlebell swings (50 lbs.)
200 meter sandbag run (50 lbs.)

Time: 15:18

This was my first WOD with the 50 lb. kettlebell. It wasn't too bad! Although it did wipe out my arms/shoulders for the next round of ring rows. But it was good and I definitely will stick to that bell for future WODs. It may slow me down a little, but for now building the strength is more important.

WOD 4-1-10

Front Squat: 3 - 3 - 3 - 1 - 1 - 1

77 lbs. - 87 - 97 - 117 - 137 - 147* (15 lb. PR!)

Then AMRAP in 18 minutes of:

2 Hand stand push-ups
4 Pull-ups
6 Overhead squats (45 lbs.)

11 rounds + 2 hand stand push-ups

Ah those damn hand stand push-ups!! I was able to get through, but defnitely not as confidently as I would have liked. On a good note, the pull-ups and overhead squats felt good and I was able to do pretty much every set of those unbroken.

WOD 3-30-10

Clean 3-3-3-1-1-1

15k - 25k - 30k - 35k - 40k - 45k

Then...

5 rounds for time of:

15 hang power snatches (45 lbs.)
100 jump ropes

Rest 5 minutes

3 rounds for time of:

15 hang power snatches
100 jump ropes

Time: 20:50 (includes 5:00 minute rest period)

This one felt good! Achilles was stronger, and I just switched to one foot if it started to hurt on the jump ropes. Hang power snatches were great. Really enjoyed this one and finally felt like I was back on track!

WOD 3-29-10

Back Squats 5-5-5-3-3-3

100 lbs. - 110 - 120 - 120 - 130 - 140

Then...

50 squats
40 med ball sit ups
30 lunges
20 pull-ups
10 man makers (25 lbs.)
1 mile run
10 man makers
20 pull-ups
30 lunges
40 med ball sit ups
50 squats

Time: 26:50

This was a great workout, I really like the long ones. Unfortunately I sucked big time because I was still babying the Achilles, so my mile really sucked. I ran a 9:30 mile! That should be 7:30. My stride was all sorts of f'ed up though, so that really slowed me down. Can't wait for this dang foot to get better!

WOD 3-26-10

Olympic lifting workout, focused on upper body strength to give my Achilles a little more time to rest.

Overhead Squats 6 x 3
15k - 25k - 25k - 30k - 30k - 35k

Press 3 x 5, 3 x 3
25k - 25k - 27k, 30k - 30k - 32k

Bent Row 5x5
15k - 15k - 25k - 27k - 30k - 35k