Friday, May 29, 2009

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

Saturday, May 23, 2009

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


Thursday, May 21, 2009

Death by Pushup


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.

Tuesday, May 19, 2009

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?

Monday, May 18, 2009

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

Saturday, May 16, 2009

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)

Friday, May 15, 2009

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! 

Wednesday, May 13, 2009

Bench Press

WOD

Bench Press 5x5

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

Then...
A lot of stretching and rolling!

Tuesday, May 12, 2009

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

Monday, May 11, 2009

"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

Sunday, May 10, 2009

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!

Saturday, May 9, 2009

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.

Friday, May 8, 2009

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. 


video

Thursday, May 7, 2009

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!

Wednesday, May 6, 2009

DB Snatch


WOD

4 Rounds for Time
10 DB Squat Snatch each arm (30#)
20 Lunges with DB

Time 11:59

Monday, May 4, 2009

"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