20090131 0530hrs
WOD090129: "Elizabeth": 21-15-9 reps of Clean (60kg), Ring dips
Did full cleans with 50kg, regular (chair) dips 1:1
t = 14:42 = 7:04 + 5:17 + 2:21
20090131
20090130
20090130: Thrusters 1 x 7
20090130 0530hrs
WOD090128: Thrusters 1 x 7
80kg
82.5kg
85kg
87.5kg slight jerk
87.5kg PR
80kg
80kg
Hook grip helped keep the bar in the right spot, following the clean (then FS + PP) in my hand on the 2nd go at 87.5kg.
WOD090128: Thrusters 1 x 7
80kg
82.5kg
85kg
87.5kg slight jerk
87.5kg PR
80kg
80kg
Hook grip helped keep the bar in the right spot, following the clean (then FS + PP) in my hand on the 2nd go at 87.5kg.
20090128
20090128: "Barbara"
20090128 0500hrs
WOD090125: "Barbara": 5 rds, each for time of: 20 Pull-ups, 30 Push-ups, 40 Sit-ups (unanchored), 50 Squats. 3 min rest between rds.
First time with this WOD. Only did 4 rounds, but otherwise as rx'd.
t = 8:34, 9:14, 10:18, 9:37
That's a tough WOD. Next time 5 rds.
WOD090125: "Barbara": 5 rds, each for time of: 20 Pull-ups, 30 Push-ups, 40 Sit-ups (unanchored), 50 Squats. 3 min rest between rds.
First time with this WOD. Only did 4 rounds, but otherwise as rx'd.
t = 8:34, 9:14, 10:18, 9:37
That's a tough WOD. Next time 5 rds.
20090126
20090124: Lunges, Burpees
20090124 0400hrs
WOD090122: Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
as rx'd (with crappy claps and all) in 15:22...
Plesantly surprised by a sub 20 time.
BB was 20kg.
BW = 95kg
WOD090122: Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
as rx'd (with crappy claps and all) in 15:22...
Plesantly surprised by a sub 20 time.
BB was 20kg.
BW = 95kg
20090122
20090122: "Mr. Joshua"
20090122 0500hrs
WOD090120: "Mr. Joshua": Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
sub'd anchored Sit Ups and 100kg DLs (88% of rx)
t = 28:57 = 5:03 + 5:46 + 6:10 + 6:20 + 5:35
back is smoked
WOD090120: "Mr. Joshua": Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
sub'd anchored Sit Ups and 100kg DLs (88% of rx)
t = 28:57 = 5:03 + 5:46 + 6:10 + 6:20 + 5:35
back is smoked
20090120
20090120: Run
20090120 0340hrs
WOD090117: 10km run. Only got through 2 and some miles in 18 some mins. In FiveFingers on a treadmill. Wasn't expecting to have to cut it short.
WOD090117: 10km run. Only got through 2 and some miles in 18 some mins. In FiveFingers on a treadmill. Wasn't expecting to have to cut it short.
20090118
20090118
20090118 0300hrs
WOD090116:For time:
10 GHD Sit-ups
10 Hip & Back Extensions
30 Thrusters (40kg)
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
20 Thrusters (40kg)
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
10 Thrusters (40kg)
20 Pull-ups
Sub'd anchored Sit-Ups, 10kg good mornings, 40kg thrusters, otherwise as RX
t = 35:27 = 13:27 + 13:04 + 8:56
Wow that was tough
95kg post WOD
WOD090116:For time:
10 GHD Sit-ups
10 Hip & Back Extensions
30 Thrusters (40kg)
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
20 Thrusters (40kg)
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
10 Thrusters (40kg)
20 Pull-ups
Sub'd anchored Sit-Ups, 10kg good mornings, 40kg thrusters, otherwise as RX
t = 35:27 = 13:27 + 13:04 + 8:56
Wow that was tough
95kg post WOD
20090116
20090116: 3 x 5 OHS
20090116 0400hrs (near end of 12 hr night)
WOD090114: 3 x 5 sets OHS
3 x 40kg, 3 x 50kg, 3 x 55kg, 3 x 57.5kg, 3 x 60kg
WOD090114: 3 x 5 sets OHS
3 x 40kg, 3 x 50kg, 3 x 55kg, 3 x 57.5kg, 3 x 60kg
20090115
20090115: Power Cleans / Dips
20090115 0300
WOD090113: For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Did first 10 PC with 65kg, then 60kg from there on. Regular dips. t = 17:42
WOD090113: For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Did first 10 PC with 65kg, then 60kg from there on. Regular dips. t = 17:42
20090114
20090114: Shoveling / Pull Ups
20090114 0430hrs (near end of 12 hr night)
WOD090112: For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling, Pull-ups
As rx'd with 20kg bar, 20kg plate to 24"
t = 30:25 = 8:35 + 7:19 + 6:01 + 4:29 + 2:43 + 1:16
WOD090112: For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling, Pull-ups
As rx'd with 20kg bar, 20kg plate to 24"
t = 30:25 = 8:35 + 7:19 + 6:01 + 4:29 + 2:43 + 1:16
20090110
WOD090110: 5 km Row
20090110 2145hrs
WOD090110: Run 5 km
Sub 5 km row
t = 21:24.7
Did the 3 x 5 DL yesterday morning, still some lower back DOMS. Will resume back a cycle or two for planning purposes.
WOD090110: Run 5 km
Sub 5 km row
t = 21:24.7
Did the 3 x 5 DL yesterday morning, still some lower back DOMS. Will resume back a cycle or two for planning purposes.
20090110: 5 km Row
20090110 2145hrs
WOD090110: Run 5 km
Sub 5 km row
t = 21:24.7
Did the 3 x 5 DL yesterday morning, still some lower back DOMS. Will resume back a cycle or two for planning purposes.
WOD090110: Run 5 km
Sub 5 km row
t = 21:24.7
Did the 3 x 5 DL yesterday morning, still some lower back DOMS. Will resume back a cycle or two for planning purposes.
20090109
20090109: 3 x 5 DL
20090109 0500hrs (near end of 12 hr night)
WOD090104: 3 x 5 DL
3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg
I seemed to get the right weight right away, noting slight rounding at the end of rep 3, didn't dare go higher. Don't want my ego giving me a slipped disc or something. First two sets hands alternating, last 3 sets double overhand.
The ".8" is from using one pair of 45lb plates with metric bumpers.
WOD090104: 3 x 5 DL
3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg
I seemed to get the right weight right away, noting slight rounding at the end of rep 3, didn't dare go higher. Don't want my ego giving me a slipped disc or something. First two sets hands alternating, last 3 sets double overhand.
The ".8" is from using one pair of 45lb plates with metric bumpers.
20090109: 3 x 5 DL
20090109 0500hrs (near end of 12 hr night)
WOD090104: 3 x 5 DL
3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg
I seemed to get the right weight right away, noting slight rounding at the end of rep 3, didn't dare go higher. Don't want my ego giving me a slipped disc or something. First two sets hands alternating, last 3 sets double overhand.
The ".8" is from using one pair of 45lb plates with metric bumpers.
WOD090104: 3 x 5 DL
3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg
I seemed to get the right weight right away, noting slight rounding at the end of rep 3, didn't dare go higher. Don't want my ego giving me a slipped disc or something. First two sets hands alternating, last 3 sets double overhand.
The ".8" is from using one pair of 45lb plates with metric bumpers.
20090109: 3 x 5 DL
20090109 0500hrs (near end of 12 hr night)
WOD090104: 3 x 5 DL
3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg
I seemed to get the right weight right away, noting slight rounding at the end of rep 3, didn't dare go higher. Don't want my ego giving me a slipped disc or something. First two sets hands alternating, last 3 sets double overhand.
The ".8" is from using one pair of 45lb plates with metric bumpers.
WOD090104: 3 x 5 DL
3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg
I seemed to get the right weight right away, noting slight rounding at the end of rep 3, didn't dare go higher. Don't want my ego giving me a slipped disc or something. First two sets hands alternating, last 3 sets double overhand.
The ".8" is from using one pair of 45lb plates with metric bumpers.
20090107
20090107: "Death by C&J"
20090107 0500hrs (near end of 12hr night)
WOD090102: "Death by C&J"
Do 1 C&J 1st min, n C&Js in nth min, continue to failure.
Got 6 rounds + 3 reps with 50kg
WOD090102: "Death by C&J"
Do 1 C&J 1st min, n C&Js in nth min, continue to failure.
Got 6 rounds + 3 reps with 50kg
20090107: "Death by C&J"
20090107 0500hrs (near end of 12hr night)
WOD090102: "Death by C&J"
Do 1 C&J 1st min, n C&Js in nth min, continue to failure.
Got 6 rounds + 3 reps with 50kg
WOD090102: "Death by C&J"
Do 1 C&J 1st min, n C&Js in nth min, continue to failure.
Got 6 rounds + 3 reps with 50kg
20090107: "Death by C&J"
20090107 0500hrs (near end of 12hr night)
WOD090102: "Death by C&J"
Do 1 C&J 1st min, n C&Js in nth min, continue to failure.
Got 6 rounds + 3 reps with 50kg
WOD090102: "Death by C&J"
Do 1 C&J 1st min, n C&Js in nth min, continue to failure.
Got 6 rounds + 3 reps with 50kg
20090106
20090106: "Murph"
20090106 0520hrs (near end of 12 hr night)
WOD090101: "Murph": 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run, all for time. Partition PUs, push-ups and squats PRN.
Did as rx'd (without vest), cindy (20 x 5-10-15) partition.
t = 48:37 = 6:05 (run) + 35:58 + 6:34 (run)
WOD090101: "Murph": 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run, all for time. Partition PUs, push-ups and squats PRN.
Did as rx'd (without vest), cindy (20 x 5-10-15) partition.
t = 48:37 = 6:05 (run) + 35:58 + 6:34 (run)
20090106: "Murph"
20090106 0520hrs (near end of 12 hr night)
WOD090101: "Murph": 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run, all for time. Partition PUs, push-ups and squats PRN.
Did as rx'd (without vest), cindy (20 x 5-10-15) partition.
t = 48:37 = 6:05 (run) + 35:58 + 6:34 (run)
WOD090101: "Murph": 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run, all for time. Partition PUs, push-ups and squats PRN.
Did as rx'd (without vest), cindy (20 x 5-10-15) partition.
t = 48:37 = 6:05 (run) + 35:58 + 6:34 (run)
20090106: "Murph"
20090106 0520hrs (near end of 12 hr night)
WOD090101: "Murph": 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run, all for time. Partition PUs, push-ups and squats PRN.
Did as rx'd (without vest), cindy (20 x 5-10-15) partition.
t = 48:37 = 6:05 (run) + 35:58 + 6:34 (run)
WOD090101: "Murph": 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run, all for time. Partition PUs, push-ups and squats PRN.
Did as rx'd (without vest), cindy (20 x 5-10-15) partition.
t = 48:37 = 6:05 (run) + 35:58 + 6:34 (run)
20090105
20090105: "Fight Gone Bad"
20090105 0500hrs (near end of 12 hr night shift)
WOD081231: "Fight Gone Bad": 3 rds, 1 min/mov't, 1 min rest before repeating round
Wall-ball (10kg to 10') - 23, 23, 20
Sumo deadlift high-pull (30kg or 88% of Rx) - 20, 20, 20
Box Jump (20" box) - 16, 15, 15
Push-press (30kg or 88% of Rx) - 16, 13, 15
Burpees - 11, 10, 10
Total = 247 (first FGB)
BWT = 94kg
WOD081231: "Fight Gone Bad": 3 rds, 1 min/mov't, 1 min rest before repeating round
Wall-ball (10kg to 10') - 23, 23, 20
Sumo deadlift high-pull (30kg or 88% of Rx) - 20, 20, 20
Box Jump (20" box) - 16, 15, 15
Push-press (30kg or 88% of Rx) - 16, 13, 15
Burpees - 11, 10, 10
Total = 247 (first FGB)
BWT = 94kg
20090105: "Fight Gone Bad"
20090105 0500hrs (near end of 12 hr night shift)
WOD081231: "Fight Gone Bad": 3 rds, 1 min/mov't, 1 min rest before repeating round
Wall-ball (10kg to 10') - 23, 23, 20
Sumo deadlift high-pull (30kg or 88% of Rx) - 20, 20, 20
Box Jump (20" box) - 16, 15, 15
Push-press (30kg or 88% of Rx) - 16, 13, 15
Burpees - 11, 10, 10
Total = 247 (first FGB)
BWT = 94kg
WOD081231: "Fight Gone Bad": 3 rds, 1 min/mov't, 1 min rest before repeating round
Wall-ball (10kg to 10') - 23, 23, 20
Sumo deadlift high-pull (30kg or 88% of Rx) - 20, 20, 20
Box Jump (20" box) - 16, 15, 15
Push-press (30kg or 88% of Rx) - 16, 13, 15
Burpees - 11, 10, 10
Total = 247 (first FGB)
BWT = 94kg
20090105: "Fight Gone Bad"
20090105 0500hrs (near end of 12 hr night shift)
WOD081231: "Fight Gone Bad": 3 rds, 1 min/mov't, 1 min rest before repeating round
Wall-ball (10kg to 10') - 23, 23, 20
Sumo deadlift high-pull (30kg or 88% of Rx) - 20, 20, 20
Box Jump (20" box) - 16, 15, 15
Push-press (30kg or 88% of Rx) - 16, 13, 15
Burpees - 11, 10, 10
Total = 247 (first FGB)
BWT = 94kg
WOD081231: "Fight Gone Bad": 3 rds, 1 min/mov't, 1 min rest before repeating round
Wall-ball (10kg to 10') - 23, 23, 20
Sumo deadlift high-pull (30kg or 88% of Rx) - 20, 20, 20
Box Jump (20" box) - 16, 15, 15
Push-press (30kg or 88% of Rx) - 16, 13, 15
Burpees - 11, 10, 10
Total = 247 (first FGB)
BWT = 94kg
20090103
20090103: "Michael"
20090103 0520hrs
WOD081228: "Michael": 3 rds for time of 800m run, 50 Back Extentions and 50 Sit-Ups
Did 3 rds of runs of 1.08km (according to MapMyRun.com), 50 'naked' good mornings and 50 Sit-Ups.
t = 24:08 = 8:10 + 8:19 + 7:39
WOD081228: "Michael": 3 rds for time of 800m run, 50 Back Extentions and 50 Sit-Ups
Did 3 rds of runs of 1.08km (according to MapMyRun.com), 50 'naked' good mornings and 50 Sit-Ups.
t = 24:08 = 8:10 + 8:19 + 7:39
20090103: "Michael"
20090103 0520hrs
WOD081228: "Michael": 3 rds for time of 800m run, 50 Back Extentions and 50 Sit-Ups
Did 3 rds of runs of 1.08km (according to MapMyRun.com), 50 'naked' good mornings and 50 Sit-Ups.
t = 24:08 = 8:10 + 8:19 + 7:39
WOD081228: "Michael": 3 rds for time of 800m run, 50 Back Extentions and 50 Sit-Ups
Did 3 rds of runs of 1.08km (according to MapMyRun.com), 50 'naked' good mornings and 50 Sit-Ups.
t = 24:08 = 8:10 + 8:19 + 7:39
20090102
20090102: Thruster - HPC - SDLHP
20090102 0500hrs
WOD081227: AMRAP 20mins of 5 Thruster, 7 Hang Power Clean (HPC), 10 Sumo Deadlift High Pull. Rx is 95lbs, used 40kg (88lbs or 93%)
7 rds even = 1:50 + 2:50 + 2:42 + 3:28 + 3:06 + 3:22 + 2:39
BWT = 94.5kg
WOD081227: AMRAP 20mins of 5 Thruster, 7 Hang Power Clean (HPC), 10 Sumo Deadlift High Pull. Rx is 95lbs, used 40kg (88lbs or 93%)
7 rds even = 1:50 + 2:50 + 2:42 + 3:28 + 3:06 + 3:22 + 2:39
BWT = 94.5kg
20090102: Thruster - HPC - SDLHP
20090102 0500hrs
WOD081227: AMRAP 20mins of 5 Thruster, 7 Hang Power Clean (HPC), 10 Sumo Deadlift High Pull. Rx is 95lbs, used 40kg (88lbs or 93%)
7 rds even = 1:50 + 2:50 + 2:42 + 3:28 + 3:06 + 3:22 + 2:39
BWT = 94.5kg
WOD081227: AMRAP 20mins of 5 Thruster, 7 Hang Power Clean (HPC), 10 Sumo Deadlift High Pull. Rx is 95lbs, used 40kg (88lbs or 93%)
7 rds even = 1:50 + 2:50 + 2:42 + 3:28 + 3:06 + 3:22 + 2:39
BWT = 94.5kg
20090102: Thruster - HPC - SDLHP
20090102 0500hrs
WOD081227: AMRAP 20mins of 5 Thruster, 7 Hang Power Clean (HPC), 10 Sumo Deadlift High Pull. Rx is 95lbs, used 40kg (88lbs or 93%)
7 rds even = 1:50 + 2:50 + 2:42 + 3:28 + 3:06 + 3:22 + 2:39
BWT = 94.5kg
WOD081227: AMRAP 20mins of 5 Thruster, 7 Hang Power Clean (HPC), 10 Sumo Deadlift High Pull. Rx is 95lbs, used 40kg (88lbs or 93%)
7 rds even = 1:50 + 2:50 + 2:42 + 3:28 + 3:06 + 3:22 + 2:39
BWT = 94.5kg
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