Catching Up

Here are a few WODs that I have not had a chance to post yet. 

Sunday May 24, 2009

"Angie"

Time 17:30something (Time got worse by over a minute, Pullups were much weaker than last time)

Wednesday May 27, 2009

Bench Press 5x3

145-150-155

AMRAP in 20 Minutes

Run around the block at Fire Station (350m approx)

10 Burpees

5 Strict Pullups

7 Rounds + 1/2 Run

Thursday May 28, 2009

P90X Ab Circuit with fellow employee

My hip flexors were sore the next day, not my abs?????

Friday May 29, 2009

5 Rounds for Time

50 Squats

10 Shoulder Press at 45#

50 Situps

19:12

Then Tabata Pushups

17, 13, 10, 8, 8, 8, 8, 8

Back Squats and a little fun

WOD

Back Squats

5-5-5

185-210-220 (PR)

Then...

3 Rounds for Time:

100m DB carry 55#

225m Run

15 Wall Balls 12' Target

9:16

Death by Pushup

Cooking With Luke from Faith Reynado on Vimeo.

I had my fitness assessment yesterday at work. It was a waste of time as usual. Here is how it went. First thing they did was measure body fat, 7.4% (the only useful tid bit of info). This is up from last time when it was 5.5% on February 24th.  After the last reading, I started eating a lot more fat (around 4x) hoping to pack on some pounds. Second thing they did was put a heart rate monitor on me and they had me start walking on a treadmill. Long story short is that they put you through a circuit of 8-9 exercises and look at your heart rate at the end of each exercise. They compare this to the last time I performed the same circuit. The problem is that they don't record how many reps you perform, so my heart rate may be lower/higher only because I did fewer/more reps. I see this as bad science.

WOD

Death by Pushup

19 Rounds + 17

Then lots of stretching.

Power Snatch and Sprints

WOD

Power Snatch

1-1-1-1-1-1-1

95-105-115(f)-105-115-125

100+m sprints

14.5, 14.2, 14.0, 14.6

The Proof is in the Picture

Picture of scores for Football Gone Bad

Do the numbers add up?

Fire Station WOD

WOD compliments of CFV

4 Rounds for Time:
Run around the block (approx 350m)
50 Squats

Time 11:46

Football Gone bad

WOD done on 5/17/2009

3 Rounds of:
1 Minute of Thrusters 95#
1 Minute of Box Jumps 20"
1 Minute of Pushups
1 Minute of Double Unders
1 Minute of Pullups

15, 26, 35, 11, 20= 107
11, 21, 27, 23, 18= 100
12, 20, 25, 15, 17= 89

296

Football Gone Bad

WOD done on 5/17/2009

3 Rounds of:
1 minute of Thrusters 95#
1 minute of Box Jumps 20'
1 minute of Pushups
1 minute of Double Unders
1 minute of Pullups
1 minute rest

Score 296

15, 26, 35, 11, 20= 107
11, 21, 27, 23, 18= 100
12, 20, 25, 15, 17= 89

Pushups

Skills Work

Three rounds of:

Bergner Warm Up with 45# Bar

Overhead Squats with 45# Bar

Double Unders

WOD

100 Pushups for Time

Each time you stop, run around the block (about 350m)

Time 8:41 (30, 20, 20, 15, 15)

Split Jerks and 1K Row

WOD

Split Jerk

1-1-1-1-1-1-1

135-155-160-160-160-160-165

Stayed on the light side to work on form. My lack of flexibility is starting to hinder me more and more. Can't wait for Kelly's seminar. 

1K Row

3:19.3

This killed me. I could barely walk afterwards. I'm 100% sure that I could not have gone any faster. Thanks for all the cheering.

Finisher

Get the Sparrow that lost his way out of the box! 

Bench Press

WOD

Bench Press 5x5

135-145-150-155-160 (PR)

Then...

A lot of stretching and rolling!

30 Minute AMRAP???!!!!

WOD

AMRAP in 30 minutes:

5 Pullups C2B

5 Ring Dips

15 Situps

26 Rounds + 5 Pullups

I will be VERY sore tomorrow, I can already start to feel it.

New tid-bit of information, thanks to Katie.

1/2 Avocado (grocery store size) = 6 blocks of Fat

I always assumed that 1/2 an avocado was much more than that, but thanks to Katie now I get to eat more!

Zone Challenge: 47

"Karen" and 800s

WOD

"Karen"

150 Wallballs @ 10' target

Time 7:22

40 straight, then sets of 15, then sets of 10. 

800s

2:37

3 min rest

2:37

Finisher

Ring Work x 4 (Hands don't come off rings, feet don't touch the ground)

1 Muscle Up (Strict with fully locked out)

3 Ring Dips

3 Skin the Cats

Zone Challenge: 46

HSPU Ladder Progression

No WOD to report today, but I did work on handstands and the ladder progression that Boz mentioned in the CFJ. Here's how it went...

30 Seconds handstand x2

1 HSPU, active rest (ie jump rope, situps, overhead lunges, etc)

2 HSPU, active rest

3 HSPU, active rest

4 HSPU, active rest

1 HSPU, active rest

2 HSPU, active rest

3 HSPU, active rest

4 HSPU, active rest

For a grand total of 20!

Tabata Pushups

Busy at work today and workout time was interrupted multiple times. I ran for a bit then did tabata pushups.

15-14-11-9-7-8-8  

Boz had a cool suggestion for developing strength in the CFJ. He described ladder progressions with pullups.  I want to start doing this with HSPUs.

Ex. If your max HSPU is 5, do the following progression...

1 HSPU, rest, 2 HSPU, rest, 3 HSPU, rest, 4 HSPU, etc until you can't continue.

Then start over at 1 HSPU.

Front Squats and Grace

WOD

Front Squat 3-3-3

185-195-200

"Grace"

5:55

I did split jerks and it felt good, but it seemed much slower than doing normal jerks. 

Shoulder Press

WOD

Shoulder Press 3x5

95-100-105

AMRAP in 10:

30 DU

15 Pushups

7 Rounds + 10 DU

DUs were really struggling today!

DB Snatch

WOD

4 Rounds for Time

10 DB Squat Snatch each arm (30#)

20 Lunges with DB

Time 11:59

"Murph"

WOD

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Time 36:22 (20 rounds of Cindy)

First mile took 6:12

5 Rounds done at 11 min

10 Rounds done at 16:30

Started second run at 28:09 (8:13)

Zone Challenge: 45