Monday, June 24, 2013

Traveling Wodberries - Crossfit 70

Monday -
WOD
20 Minutes AMRAP
1 Power Clean
3 Front Squats
1 Push Jerk
13 reps @ 115# - in first 10 minutes, felt great!
Then went to 135#. Every other one was a fail. 4 reps good, 4 reps bad. Re did the 4 fails after time.
Post wod did 5x5 deadlift. 165# - 215#

Tuesday - Traveling WODberries hit Crossfit 70! Easy 500m row warmup. Then 10 reps Turkish get-ups, 8 with 35# kb, 2 with 53# kb, 1 with 45# bar.
WOD
Death by Burpee
Made it through 16, finished round of 17 just after the minute limit.
Rowed another 500, then yoga in the yard for a bit and 3x2:00 plank.

Wednesday - Skill work was sled drag with the big rope. 4 times adding a 45# plate each round. Starting with 90# - 225?
WOD
10 Minutes EMOM
9 Wall Balls 20#
6 Ball Slams 40#
3 Burpee Jump Over Ball
Made it through 3 rounds? Had to drop the burpees, it was taking the whole time to get through the movements. Continued with 9 wall balls and 6 ball slams each minute. Finished burpee jump overs after, 6 rounds of 4 + 2 ball slams.

Thursday - Went over deadlift with pvc pipe. Did 2x5 @ 205# before wod.
PARTNER WOD
20 Tire Flips, then
5 Rounds
10 Deadlifts 175#
100ft Sled Push
20 Tire Flips
20:32ish. Started with the heaviest tire, even with 2 people it was slow and heavy. We switched out to a lighter one for 2 rounds, then finished with the heavy. Did all deadlifts unbroken, felt good and light. No weight on the sled, so pushed fast.
Post wod, worked on a couple rounds of cleans. 95#, 125#, 145#, 125#.
Started 30 day burpee challenge - max in 3 minutes = 52.

Friday - PreWOD - 400m sled drag 45# plate. It was a burner, couldn't keep a fast pace, but did not stop. 4:50. Did a second lap no weight 3:12. Still burned the legs.
WOD
3 Rounds
10 Pull Ups
30 Double Unders
400 Meter Run
8:26 - The dubs got me today, could not string any together. Pushed everything on the runs to try and catch Schu, but didn't happen.
PostWod - Bench - 8@95#, 6@115#, 5@135#, 3@150#. Shoulder Press - 5@75#, 5@95#, 1@105#.
Then 3x4 pullups and 3x1 ring dips with weighted vest. 57 burpees after dinner.

Saturday - Ran a 5k in Quail Ridge with Y. Kept a better pace on a fairly tough course with the rolling hills. 28:20, not his best time but felt good about the performance. VERY strong finish. 62 burpees.

Sunday - Took the dogs on a 3.5 mile ruck. Good livin. 67 burpees before bed.

Monday, June 17, 2013

IronKids Nationals...What!?!

Monday - Pre-Wod - 10 min amrap, team of 4, 50ft sled push 15#, 3 burpees, 50ft sprint. We completed 7 rounds.
WOD - 10 min time cap
4 RFT
2 rope climbs
4 squat cleans - 135#
Had to wait for 2 others to complete rope climbs first. Completed all but 3 squat cleans in the 10 minute cap.
Finished the 3 squat cleans. Added 1 at 155#. Did a little work on muscle ups, still a long way to go. Planned to finish off with 1600m row, but only made 800-1000 and called it quits.

Tuesday - Work on squat snatch.
Find 1rp Squat Snatch from
P1 - made it to 115#, after a number of fails.
P2 - struggled with 115 and 125#. Got 115, never got 120 or 125.
P3 - spent the whole time failing on 120#. Never got it. Very close, but not quite there. Tried plenty more times after class.
Got in a team WOD. 15 minute AMRAP, 1 partner runs 400m, other partner rows. Teamed with Dennis, got 8 rounds + 125m of runs, 3376m on rower. 6701m total! May have pulled something on the patch in stomach. Sharp pains in that area. Hopefully screen is still in place.

Wednesday - Go over movements.
Team of 3
each person did 10 reps then switch
5x75ft yoke carry 90#
50 HAP Tire flips
50 Ball slams 30#x2, 40#x3
50 STO 95#
Went light, had plenty of rest. Hopefully not too sore tomorrow and stomach stops the sharp pain.

Wyatt workout - Warmup then easy .7 mile loop. 8 minutes. Slightly faster for a second loop (he took a wrong turn, so went a little longer, 9 minutes. Ran a quick .25 mile to sign and back, and finished with a loop on the bike.

Thursday - Skill HSPU - EMOM for 5 min, 2 negative hspu. Then 5 rounds 30 sec work/30 sec rest. 23 total hspu.
WOD
Front Squat
8 Rounds
1 minute max reps - 135#
1 minute rest
Plan was to do 8 per round (actually 5 first 30 sec, then 3). Did 8 first 2 rounds, then went to 10. Did 8 straight, put the bar on the rack, then 2 in last 10 seconds. Last round did 155#. After wod did 175# once, then 115# ten times.
Before leaving did 10 rounds of 6 strict pullups.

Friday - Legs feel like lead, and pretty sore from the squats.
WOD
1 mile run - 5:43
rest 4 minutes
800 m run - 2:34
rest 3 minutes
600 m run - 1:54
rest 2 minutes
400 m run - 1:12
rest 1 minute
200 m run - :35
Total: 22:05

Post WOD - Recovery Row, 2000m. First 1500 - 6:15

Second Post WOD
4 Rounds
10 Box Jumps 24"
10 Push Ups
40 Sit Ups
10 Pull Ups
Forgot to check time, but definitely tired.

Saturday - Took Y for some bike training. 13 miles with a 2.5 mile warm up. Worked on some shifting with him. Took it easy rest of the day.

Sunday - Ab work then a 3+ mile walk with the dogs. Mowed and went to see Bonerama!

Monday, June 10, 2013

Regionals week...

Monday - PreWod - 3 x 200m sled drag, 2+min rest between, 1 x 100m drag.  Work on explosion.
REGIONAL WOD 1
10 Minute Time Cap "Jackie"
1,000 Row (3:46)
50 Thrusters 45# bar
30 Pull Ups
9:32! Felt good, decent pace on everything.

After class, did:
3 rounds
15 ball slams 30#
10 burpees
rest 2 min
3 rounds
50 double unders
5 Muscle up transitions, red band.

Tuesday - Skill work on muscle ups. Want to do one by August.
REGIONAL WOD 2 & 3
#2 - 7 minutes find 3 rep max OHS - 125#, failed 3rd rep on 135#
#3 - 30 Burpee Muscle Ups (bar w/ box + 15#plate) - made 25 in 7min cap.
Discovered the bar I was using was lower than the other, so added 10 at the end. Big difference, only able to get 2 in a row. Went back to OHS and got 3 reps on 135#
Ran 1 mile with Sam and Alex after.

Wednesday - Went over movements pre-wod.
REGIONAL WOD #4 - 25 min cap
100 - Wallballs 20#
100 - CtBar Pullups - after 20 used blue band
100 - pistols
100 - 1 arm dumbbell snatch 50#
At 25 min was on 55 pistol, so 145 left = 27:25 for Official time. Continued wod and completed all movements in 43:32 total time. Right hand ripped in ctb and snatch.


Thursday - 3 x butcher low push 25# 200m. Switched every 50m with partner. These were miserable, just tried to keep foot speed and some sort of power.
REGIONAL WOD #5
21 - 15 - 9
Dead Lift - 205#
Box Jumps - 24" + 45# plate. Should have added the 25# plate also, but wimped out. Did some after wod with 45 and 2-25 plates. Also 3x5 dead lift 225#.

Friday -
REGIONAL WOD #6 - 15 min cap
100 Double Unders
50 HSPU - w ab mat
30 Push Jerk - 95#
90 ft Front Rack Carry - 95#
Made it to 10 push jerks in 15 min cap. Finished the jerks, then the front rack lunges.
After went outside and did 400m with 115# bar on shoulders. Then another 400m with 115# in front rack. Had to drop the bar every 100 and clean it up.

Saturday - IronKids Columbia. Wy qualified for Nationals. Now the training starts! Went to HuHot. Then Baconfest! Lots of over eating, and bad eating.

Sunday - Volunteered at the Rec Triathlon. Ran a couple miles during the tri. Then after went for 4 miles. Did some box jumps at 2 miles. Then at the end, 30 pullups on the playground (6,5,5,4,4,3,3?) and 3x10 picnic table box jumps. Went to Sweet Tomatoes after and ate a ton more. Finished the day with a couple beers and mowing the yard.

Monday, June 03, 2013

Monday - Had to do a fasted blood draw in the late morning... ugh! Did a steady 4 miles after. Then went to a new crossfit box for their grand opening. Skill work was 5x5 deadlift, did 185, 205, and 225#
WOD
12-15-9
Wall Ball - 20#
Push Ups
Run 800m between rounds
11:10 time, the wall balls were awkward as can be, hit my chin, fell off balance, just wasnt right.

Tuesday - Sled Pulls! 800m 115# partner pull, alternating every 100m. This was tough!
WOD
5 RFT
100m Run
12 Box Jumps 24"
4:40
Could have pushed the runs harder, but legs were pretty stiff from the sled. Used the runs to recover and really rebounded on the box jumps.

Wednesday - Tabata's from hell! Tabata sled push 90#. Tried to keep some momentum and leg speed. Then Tabata 100m sprints. Had to take some extra rest time so sprints were Actual sprints.
WOD
50 SDHP - 85#
40 hr Push Ups
30 Wall Balls 16#
20 Ring Dips
10 CTB Pull Ups
Every part of this sucked, had to break up all of them. 11:06.
QOD = you want 75% of my snatch

Thursday - Squat cleans. Really wanted to go heavy today... didn't happen. 800m buy in, 2:45ish. Worked on 3 positions. P1 maxed 135#. P2 = 155#. Was not getting elbows through fast, and ended up catching bar with my wrist straight up. A lot of pain, took me out of it and started struggling with everything after that. Dropped the weight back to 115 to work on form and catch. Built back to 145# for a couple.
QOD = double fisting a fish

Friday - Double WOD day.
WOD1 - 5RFT
50m sled push 45#
100m run
Kept the sled light to work on explosion and speed, still completely spent after each push.

WOD2 - EMOM 10min
10 Wall Balls 25#
Had to really push to get the 10' line, missed a couple.

Went back for Team Training. Different. Started with 2 friendly games of dodgeball! 10 burpees + 400m run after game 1. Max pull ups in 2 minutes after game 2. Hands are pretty painfull, need to soak and file em.
Team WOD
5 minute AMRAP each station, 1 minute rest between
1 - Row for Cals + Hold 185# in front rack. Row for most of the time, held for last minute or so.
2 - TTB + hold plank - Held plank for most time, did maybe 10-20 ttb.
3 - 40# slam ball + hang from pull up bar - 20-30 slams, lots of hang
4 - kb swing 55# + hand stand hold - hand stands felt good, did 20-30 kbs
5 - Wall Balls + Hold 185# top of dead lift - did 30-40 wall balls

Saturday - Got up and ran a 5K with Wy. Not his best performance, 28 minutes, lots of complaining.
Then went to rehab:
WOD - 3 RFT
7 Thrusters 95#
10 strict pull ups
400m run
10 minutes or so.

Sunday - REST