FT: 70 Burpees, 60 Sit-ups, 50 KB Swings (1.5 Pood), 40 Pull-ups, 30 HSPU

4-30

205.8#

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

14:52… (15:31 on Tuesday... in reverse)

I knew I could beat my time starting with the burpees and sit-ups instead of finishing with them,... was hoping for 13something, thought I might get it until muscle failure started at the end of pull-ups and the HSPU. Finished burpees and sit-ups in 7:45 compared to 11:45 on Tuesday… new ‘feet wide’ technique on burpees really seems to help the transition at the top and efficiency/speed. Sit-ups are still slow and steady, that is where I lost ground… w/o partner finished 14 burpees ahead of me then about 35 sit-ups ahead… DANG! 50 KB swings were unbroken. Pull-ups were 15-15-10. HSPU were 10-5-5-4-6… felt like I lost met-con a bit as muscle failure started on the pull-ups and especially on the HSPU

Front Squat 5x3

4-28

205.4#

Front squat 3-3-3-3-3 reps

225-265-285-300-315-325x1-325x1

Used agility pad to get ATG

first attempt at 325 I didn’t have my mind right 2nd one the weight slipped off of shoulders (arms crossed) on 2nd rep. This is the first WOD I used the agility pad as a reference and I am getting another 3 inches or so lower, going from right at or just above parallel before to below parallel has me at 25# under my last PR (285x5 just last week)... but I am 25# lighter from 11-30, ran a half marathon on Saturday and have been biking 40-75miles/week so who knows… I just know that I would feel a lot better if I had gotten the 325

11-30 340
9-15…335
6-25…330
5-5…325
3-25…295

Back Squats x3
315-345-365… legs were taxed, good thing I am not riding today

FT: 30 HSPU, 40 Pull-ups, 50 KB Swings (1.5 pood), 60 Sit-ups, 70 Burpees

4-27

204.6# (first day under 205 probably since freshman year, maybe even middle school—not sure how I feel about that)

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

15:31

Felt like I was moving right along on this one until I hit the sit-ups and the burpees… really tried to keep my hands in close on the bottom and bring my feet out wide then jump and clap at the top on the burpees and that seemd to make transition a lot smoother/faster

HSPU… 25-5 (forehead to the floor)
Pull-ups… 40
KB Swings… 30-10-10
Sit-ups… started at 4:45… slow and steady, unanchored
Burpees… 40-30… slow and steady

Half Marathon

4-24

206.4#

“Race Day”

Half Marathon (13.1 miles)

2:33:04

Cash out: pancake breakfast!

I was shooting for under 2:45 so I am pleased with the time. Wasn’t too bad until last 2-3 miles. It was a small event, but I was the only guy over 200# there

FT: 50-40-30-20-10 Wall balls & 10-8-6-4-2 Muscle-ups

4-26

206.0#

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

20:55

Subbed 3:1 Ring Pull-ups & Ring Dips for Muscle-ups instead of doing progressions (off of knees) thinking it would be a better workout/sub. I am hoping to get my rings hung from the rafters today and work on muscle-ups after school… I just cant get it in the power racks, hopefully it will make a difference. Thought I could get the wall balls done unbroken, but my legs are still a bit fatigued from the 13.1 run on Saturday and the 3:1 sub on the rings was tougher than I thought… I got them in 43-7, 15-15-10, 10-10-10, 10-10, 10. The 3:1 sub with the rings was harder than a 5:1 sub on the bar IMO…

3RFT of: 135# Hang Clean 15 reps & 15 Burpees

4-23

207.0#

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

3:28

Really tried to come out of the gate hard… finished 1sr rd in :45, monkey jumped on my back half way through burpees on rd 2. Planned on doing “JT” today to save the legs for the race tomorrow, but figured with the low weight and short duration of the WOD I would go ahead and do it. On sets 2 and 3 when I felt legs getting a little tight I short stroked the burpees a bit at the top on 5-7 reps, (didn’t get hips all the way through with hop and clap) wanting legs… especially hip flexors to be fresh for the 13.1 tomorrow…

3-5-7 Pull-ups

4-22

208.2#

Giving the legs some rest before half marathon on Saturday so I did a pull-up WOD that hasn’t came up in a while….

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

As Rx’ed in 15:52 PR and 17 sets PR

6-21-09 in 28 min and 19 sets with 40# 1-7 and 30# 8-10
5-15-09 in 42 min and 19 sets with 35# 1-5 25# 5-10
3-19-09 in ~30 min and lots of sets, assisted PU after the 3 using 35, 25, 25 then 15# on rest of the sets
1st rd and half unbroken, then it was 3-drop, 5-7-drop… Had to kip on the weighted pull-ups after 5 sets or so… last time they were all kipping 3, 5, and 7

Clean one rep every minute for 15 minutes

4-20

206.8#

Clean one rep every minute on the minute for 15 minutes.

FULL SQUAT CLEANS 135/215 PR (+10 on 12-17-09)

135-145-155-165-175-185-195-205-185F-185-195-205-215-225F-215

used wrist wraps after F on 185 (probably all mental, but seems to help get the weight racked), flexibility and form is getting better, full ROM on each rep

Power Cleans after 15 mins 225-230 PR (+5 on 1-4-10)

3 RFT: 100' Walking Lunge, 50 Squats, 25 EXT

4-19

207.6#

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

9:32

Lunges my knee touched each rep
Squats were below parallel and rolled hips at top
EXT were on tire stacked on 45 and 25# bumpers

12 mins of: 3 50# Weighted Pull-ups, 50M Sprints, 3 Ring HSPU

4-18

208.4#

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

16rds + 3 Pull-ups + 50M + 1 HSPU

Wasted time working out logistics as I went... keep a straight path next time

4 Rds: 500M Row, 3min Rest

4-16

205.4# (40 mile bike yesterday)

Four rounds for time of:
Row 500 meters... 45# KB SDLHP x 50
Rest 3 minutes

1:13
1:11
1:13
1:05... probably short stroked it a bit trying to keep up with Mac

'McGhee"

4-15

208.2#

“McGhee”

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

As Rx'd

18 rds + 5 DL + 13 PU

All unbroken. I need to get my mind right to start box jumps.... wasted .5 to 1 sec atleast first half of WOD on each rep setting feet after I step off

Filthy Fifty

4-14

206.8#

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

As Rx’d: 27:05 PR

strung about 8 Duers together for the first time, lost time on K2E's and burpees

27:19 on 11-8 using small box (20"), doing thrusters and tuck jumps
33:43 on 7-19 using small box (20"), doing thrusters, knees to chest, and tuck jumps

"Erin"

4-11

207.8#

5 RFT
40# DB Split Clean 15 reps
21 pull-ups

13:18

SC was mainly right leg lead, tried to mix in some left toward the end. 1st rd unbroken, split clean 9-6 and pull-ups 12-9 after. I know I did this last time but could not find it on my blog for some reason.

Snatch Balance 7x1

4-12

210.8#

Snatch balance 1-1-1-1-1-1-1

45x10-95x2-105-115-125-135-135-140-145-155-160-165-170

Only the 2nd time I have done this lift, and the first time I have gone heavy. ROM was better, but still ~3-4 inches above parallel, this got better as I went through the sets. The more I did it the more comfortable I felt and the better my form was. I probably could have gone 5-10# heavier, but I was running a little late because I was not sure what weight to start with… Next time start at 135-150 and shoot for 185-200

5 RFT: 135# Back Squat & Handstand Walks

4-10

207.8#

Five rounds for time of
135 pound Back squat, 20 reps
Handstand walk 20 yards

25:43

BS all unbrokenSubbed wall walks for HS walk… up and down = 1, traveling ~1yd forward and ~1yd back… did 15 on 1st then 10 on 2-5, SUCKED!!

"DT"

4-8

208.8#

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

7:50 PR

WOW… GRIP BURNER!!! First rd unbroken, almost 2… dropped before jerks. From there it was 12 DL and 8 HPC then drop and finish 1 HPC and 6 PJ

7-23… 12:07
4-14… 17:05

OH Squats 5x5

4-6

209.0#

Overhead Squat 5-5-5-5-5 reps

45-95-115-125-135-145-150-155 PR

Shoulder flexibility is getting better, not moving the weight I would like to or that I should compared to my BS, but it is improvement none the less. I would have probably done 5-10# more, 1-2 sets, but I had a meeting to get to this morning. ROM was MUCH better, still about 3” above parallel and 5-6” off the agility pad, but it is a lot deeper than before!!
8-28… 185x3
6-2… 135x5

FT: Row 500M, 150 DUers, 50 Burpees

4-7

207.8#

For time:
Row 500 meters… 45# KB SDLHP 50 reps, all unbroken
150 Double-unders
50 Burpees… unbroken, but not too fast

22:00

DUers SUCK!! I usually sub tuck jumps but am making myself do them after the last WOD…. those alone took 14+ min. Mainly singles and misses… got into a little rythm at 75 and again at 100 and hit 2-3 in a row…. need to practice. Burpees could have been a bit faster…

10-1 Clean and Jerks 1-10 Weighted Pull-ups

4-4

210

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

27:19

65#'s on each... used weight belt with 55# KB and a 10#

C&J sucked at the beginning and Weighted pulls sucked at the end!!

1600-1200-800-400's

4-3

210.2#

1600 - 8:07
1200 - 6:28
800 - 4:11
400 - 1:45

Sprints 8 10’s6 20’s2 40’s10 Burpees

"Tabata Something Else"

4-2

211.2#

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Pull-ups
11-11-11-11-11-11-11-12 = 89 PR
73 on 2-20… 57 on 8-9… 58 on 5-1

Push-ups
20-20-20-16-15-13-12-13 = 129
132 on 2-20… 174 (PR) on 8-9… 118 on 5-1

Sit-ups
10-10-10-10-10-10-10-11 = 81 PR
63 on 2-20… 64 on 8-9… 52 on 5-1

Squats
15-15-15-15-15-15-15-18 = 123 PR
83 on 2-20… 113 on 8-9… 146 on 5-1 (‘hack’ squats)

TOTAL = 422
351 on 2-2… 408 on 8-9… 374 on 5-1

Watched a video today from the 5-1 WOD and man has my form/ROM came a long ways!!!

Split Jerk 7x1

3-31

211.8#

Split Jerk 7x1

135-155-185-200-215-225-235-240-245+10 PR-250 (slight press)

A2G Squats x5
205-245-275-320-350-370 (+5 from 3-8)

7.4 mile run VERY hilly 1:27:27