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