Deadlift, Overhead squat

21-15-9 reps of:

225 pound Deadlift
135 pound Overhead squat

1st round 2:22 (flew through the deadlift, balance issues in overhead squat)
2nd round = 2:38 (just lost focuse and rested too long, should be faster here)
3rd round = 1:24
Time 6:24(2:37PR)

Time in March of 2010 = 9:01

I would have liked to have a better time.  I can do better than this.  My legs are toast from yesterday's WOD and I had to refocused on my overhead squat stance. Last year I wrote that I was having trouble controlling the weight due to my weak shoulder from the wreck.  I am sure there is a lot of truth to that.  However, I figured out last night at these two lifts have a very different center of gravity for the core of the body.  The overhead squat was all over the place for me on the first round.  I made a mental note of where and how my stance should be and didn't have much trouble after that, but it did slow me down.

Medicine ball cleans, Wall ball

Five rounds for time of:


15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

6:47 wearing a 20lb vest

Pretty happy with my time.  This is the first WOD I have done in the vest and it had my legs burning!  The extra challenge felt good. 

Burpees, Sit-ups, KB swings, Pull-ups, HSPU

70 Burpees

60 Sit-ups
50 Kettlebell swings 1.5 poods
40 Pull-ups
30 Handstand Push-ups

On May 1, 2010 I got 12:58

Today I got  10:49

Burpees = 3:23
Sit-ups = 1:54
Kettelbell swings = :58
Pull-ups = 1:54
HSPU = 1:49

I have to speed up on Pull-ups and Handstand Push-ups.  They should be about a minute or less.  My goal is to break 10 minutes on this next time so I will have to blast through everything to do it, not just the first three exercises.

10k

Run 10 K
Time 47:43(15 second PR)



Aug. 2009:
My time: 47:58
I ran each 400 at about 1:56 -1:57 and had a lot in the tank to hit the last 400 real hard. Next time I want to run each 400 at 1:55.

I took my advice from this post and tried to run each one at 1:55.  My first three were a little slow like about 1:57 but I got in the grove.  Very cold hard wind from the north when I was running I had to push hard on the back stretch as I could feel it blowing me back and my big hoodie felt like it was catching all the air. I ran all the splits at 1:52 - 1:57 except for the last one which was 1:44.  I think I am in better shape than I was in Aug. of 09 but I was running all the time back then and I just did not feel as smooth this time.  It seemed like I had to work a lot harder to PR than I thought I would.  I did have a quick WOD with some squats the day before and I could feel my legs just a bit before I began.  But this was much harder than I thought it would be.

Squat and Rope climb - Hand stand push ups

For time:

135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Time 5:31

We messed up on this one and did back squat instead of front squat.  Every time we go off memory we screw up the WOD!

This one is down my ally.  The squats were pretty light and I had no problems on the rope.  I think I can beet the this time when I do it again.  I had tow PR's on the handstand push-ups on Clayton's parallel bars.  I did two in a row with my head hitting one of the blue bags. and I was also able to do a few with my head going down and touching a 45 bumper weight with  a 25 bumper weight stacked on it.

"Weaver"

Four rounds for time of: 10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

16:05

I have been scared of this WOD and I found out today it was with good reason. Arms tingled like they were asleep after I was done. I totally wiped out my upper back and arms on this thing.  I actually fell off the bar with just two pull-ups left at the end.  My heart rate did not get as high as I thought it would because I paced myself a little so I could actually do the stinking pull-ups.  I tried to do some heavy dead lift when I was done but I was spent and it just wasn't happening today.

Overhead, Front, Back Squat - 150 burpees

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets



Overhead:
175
185
195
205
215

Front:
225
235
245
255
265

Back
275
285
295
305
315



This is 10lbs more on each lift than last time. I would like to go up by 10lbs next time.

I also did the 150 burpee WOD.  My old PR was over Thanksgiving of 2010 and was 11:20 something.  (I did not post it)  I was shooting for under 10 minutes today.  My time was 8:58.  I am very happy with this.  I did over 25 in the first minute and finished 60 in the first 3 minutes.  From that point on I did 5 slow and 10 fast.  This was about 15 a minute.  I fell apart a little at 6-7 minutes but then saw the finish line and decided to try to break nine.  I am very glad I could.

Double-unders, Power snatches

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg

I got 5 Rounds.  I probably gamed it just a little too much on the Power snatches.  I just did not know what I was doing.  I nailed the double unders every round was without mistake except for the last one where I messed up at 25 but not bad.  Was able to do five more with very little time lost.

Behind neck jerk - Tabata Sledgehammer Strikes & Burpees

Behind neck Jerk 1-1-1-1-1-1-1
135-145-155-165-175-185-195-205-215-225(f)-225-230

I had no idea where to start.  It was easier than I thought so I just kept going.  I focused harder after I failed and then 225 and 230 seemed easy.  I am pretty sure I could have gotten more but I wanted to end on a good note.  Just setting a baseline on this one.  I also needed time to do another WOD.  I got this on CrossfitfootballL

Tabata Sledgehammer Strikes

Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

This is how I did:

Tabata Sledgehammer Strikes 12-12-12-12-12-12-12-12 = 12

Rest 1 minute
Tabata Burpees 8-8-8-7-7-7-7-7 = 7
Rest 1 minute
Tabata Sledgehammer Strikes14-14-14-14-14-14-14-14 = 14

First round of Strikes should have been better.  I did not warm-up and work on the quick switch from left to right arms and back.  I can defiantly improve here.  Burpees sucked but manageable and last round of sledgehammer was tough.  This is a fun WOD.  Ron we should do this one together some time.  Hope you are catching a bunch of fish!

Wallball, Pull-ups - Bench

Seven rounds for time of:

10 Wallball shots, 20 pound ball
10 Pull-ups

Time - 4:34.06 (18second PR

Oct. 23, 2010 time = 4:52

My arms were already sore from pull-ups earlier this week.  We just did it anyway.  This one hits on about the 6th round.  It gets the heart rate up pretty well but is over pretty fast also.  I think I shaved off some time by throwing the ball "granny style" from the ground on the first rep instead of loading it on at chest level and then throwing it.  It takes a little more energy but it is also faster.

Extra WOD for the day -

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Oct 6, 2010 - January 28, 2011 - Today
225-225-205-215-215-215-215-215-215-215 Total = 2160
210-215-220-225-225-225-225-225-230-235 Total = 2235
215-215-220-225-225-225-225-225-235-240 Total = 2250

I did this in the 17 minutes I have between lunch just like last time and just like last time I quickly warmed up with 135x5, 185x3 and 205x2.  I have not gained a lot but I still feel pretty good because I have lost at least 10lbs since I did this in January and I was still able to bench just a bit more.  However, I was at my limit on the lest set it took almost 15 seconds to get the bar up and like normal my left side went up first.  My right arm got stuck for a while and I am lucky the weight did not slide off the bar because I didn't have any clamps on due to not having a spotter.  I like this lift and have to find time to keep working on it.  I would like more progress.

Run, Sit-ups, Back extensions, Run

For time:

Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

1st Mile = 7:08.38
Sit-ups, Back extensions = 4:57.12 (50 sit-ups + 50 back extensions + 50 sit-ups + 50 back extensions)
2nd Mile = 7:53.12

Overall time = 19:58

The sit-ups were easier than I thought they would be and the back extensions were harder than I thought they would be, but all in all, I think I went pretty quick through that.  To get faster, I need to run faster, especially on the first mile.

Death by pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

I got 21 rounds which is a PR by one round

Total of 231 pull-ups

This seemed to go so much smoother.  I think being 10lbs lighter paid of big time here.  I really think I could have got 22 if I had Ron screaming at me.  I look forward to getting back together for these WODs.

Bench press, Back squat

Complete as many rounds as possible in 12 minutes of:

185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

12 rounds on the dot (was under the bar to start round 13 when the bell went off)

Man are my legs heavy!  Inner legs sore from sprints yesterday, everything below my waist will be sore tomorrow.  Bench was very easy, I got to rest there but I had to focus to keep pace when it came time for squats.  Pretty lucky in that I have been trying to do extra and have been working on these lifts, especially bench.

100m Sprints

Ten rounds, each for time:
100 meter Sprint
Rest 90 seconds

June of 2010 in green
March of 2011 in red
14.40  13.35
14.04  13.73
13.37  14.00 (Missed button so we guessed of of Andy's time. Probably faster but decided to be    conservative
13.96  13.95
14.02  14.28
13.67  14.49
14.36  13.61 (Don't know about this one. Felt fast but not that fast. Most likely late button at start or early button at finish.
13:91  14.30
14.76  14.29
13.96  14.55


Average time = 14.045 Average time = 14.055
Total time = 2:20.45     Total time = 2:20.55

Odd numbered sprints were with breeze to back, even numbered were running into breeze.



I don't think #3 was that slow, but I don't think #7 was that fast so I guess it cancels things out. Fun WOD would like to do it again. Made me sore. 90 seconds was enough for the first six or seven for me but I could of had more on the last three or four. I am wondering if I could break 13 with blocks. Obviously, not as fast as I once was.

I am actually pretty happy with this WOD.  In June I did it with Andy and I was by myself this time so I did not have anyone to push me.  I also started a bit unmotivated but got into it after the first few were done.  It was cold, raining with thunder and lightning out side so I got out the wheel and measured off 328 feet (100m) and did this one in the school on a Sunday afternoon when I did not have to worry about running into anyone.  I did have to run at an angle a bit as I went through the double doors northeast of the councilors offices.  I had a tougher time making the turn heading west than east.  That is why most of the even numbers are a little faster.  I was 5 and 5 with beating my old times but I think that I would have had a better record if I was on the track with someone pushing me.  My fastest time was back in June, but I actually think I am a little faster now.  It would be fun to run a 100 out of blocks just to see what I can do.  I can remember wanting to puke on the last few back in June and this time I was stressed but not at the point of dying.  I felt better, stronger at the end this time.  Could be because I did not start as hard but I think I am just in better shape.  Heart rate was about 170 right after the 10th sprint. I have been doing more sprinting the last few months, perhaps it has payed off.

I also got out Granton's oxygen saturation and heart rate monitor Sunday and my resting heart rate is 43 in fact it actually bumped 42 once or twice.

Muscle-ups, Deadlift, Lunge

Four rounds for time of:


7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Time 11:32

This one hurt!  First round of muscle-ups was cake but in the last round I was falling apart.  I had to rest a little longer to have the juice to get the last three muscle-ups one at a time.  At least, I had more steam for the squats and lunges.  I started this thing out with sore legs.  I would like to know how I would handle this one with fresh legs.

Squat, Handstand walk - bench

In the morning before school I did some bench press since I don't have enough time to get in much extra during track.  I wanted to increase by 20 and decrease by two reps each set.  It did not go as planned:

185x10
205x8
225x6
245x3 and then I got stuck, no spotter!
230x1(chest was fried and I was rushing myself)

I wanted to do the last set twice but I put the weight on immediately after I got stuck and one was all I had in me at that time.  Not a great showing today, but I will keep working on it.
Five rounds for time of:


135 pound Back squat, 20 reps
Handstand walk 20 yards

Time 8:40(26 second PR)

April 10 - 9:06

Things went much better for me this afternoon.  I remember being very proud of my time back in April.  I was a bit worried I would not PR so I am pretty pumped with my time.  It puts me right up with the big boys on the main page.  Things went very well on my hands and I did my best to stay steady on squats.  Squats is where I can improve my time.  I was actually running back to to the squat rack from the end of the handstand walking.  My stomach had no affect on my performance. Great ending, considering the bench press did not give me a good start today.

400, Squat snatch, HSPU

Three rounds for time of:

Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

11:29

We did not have time to warm-up on this one.  I am afraid it will be like that too much during track season.  I am glad I got to work on squat snatch Sunday.  It made a difference.  I just wish it was faster.

"McCluskey"

Three rounds of: 9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

Time 25:45

I had a hard time with this one.  I don't know why; it could be many different things.  My most frustrating thing was I was right with Ron until my 9th muscle-up on the last round.  I could not lock out.  I tried a few times and it did not work.  I slowed down and rested and finally got it but even then did not completely lock out at the top.  This cost me a lot of time. All the burpee pull-ups were unbroken and I broke up the pull-ups 11-10.  Felt very week when it was over.  That was probably from the WOD but could be my stomach has not been right for a few days.  I didn't do anything extra this time.

Hang power snatch - Power cleans and Toes to Bar

3-3-3-3-3 reps

95
105
115
125
135

I have just started power snatches in the last year but have never done hang power snatch.  So I just eased into this one a little.  Form seemed better as I added weight.  It was only three reps but it actually got my heart rate up on the last two sets.  I followed with Crossfitfootball WOD:

As many rounds as possible in 8 minutes:

3 Power Cleans @ 65% of 1 RM
6 Toes To Bar

I got 12 rounds in 7:58 using 140lbs (just a tad over 65% for me right now)

This did a little more damage to my hands but I like it anyway.  Very entente WOD.  I did not have a clue if 12 was good or bad so I scanned the comments on the crossfitfootball page and most everyone posted 7-8.  I saw one guy got 10 and one got 12 and some change but that was the highest so I felt pretty good about how I did. 

Just a side note, I had a feast last night.  Nearly made myself sick eating and weighed in this morning at 173.  So I am pretty sure I have lost a good 10lbs in the last month.

Sumo Deadlift high-pull, Overhead squat

21-15-9 reps of:

95 pound Sumo deadlift high-pull
95 pound Overhead squat

Time - 3:25

I had to jump into this one after getting a call from Jenni to come home to help with crazy fussy kids.  I do not think it is a bad time but I do think I can do better.  Obviously, no time for anything extra today.

Back Squat - Sit-ups, shuttle run

3-3-3-3-3 reps

225
270(I was planning going up 25lbs each time.  I was not paying attention, and put on more than I thought)
275
300
325x1(started to go up on 2nd round and just slumped down on way up)
305(second rep was not deep enough)

I am not very happy with this I planned on doing 325x3 which is a PR my back squat.  Head not in it today.  Legs weren't ether.  Frustrating.   I did not have time but did an extra little burner workout that I made up the other day and did not get to do.  I worked pretty hard at it but should have went harder:

10 rounds of:
20 sit-ups
1 shuttle run

Time - 8:29

Row, Dumbbell snatch - Bench press

For time:

Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

(For the Rowing I subbed Sumo Deadlift High pulls)

Time - 13:09(PR of 4 minutes)

On March 21 I did the WOD at a time of 17:39

I think this is pretty good but I don't really know because I am sure SDHPs are much faster than rowing.  This time is about two and a half minutes faster than main page's best post but that guy was rowing.  I am more happy with the PR.  I know I have made progress and my times have shown it lately.  I did it all unbroken except for the second round of SDHPs and I went 51-24 on them with just a small break. 

I have been wanting to bench heavy so I benched earler today.  Main page has had a lot of WODs with sets of three lately so that is where I started:

135-185 (warm-up)
225x3
235x3 (I don't think I could have even done this 4 or 5 months ago)
245x3
250x1
255x1
I think the 245x3 is another improvement.  I don't know the last time I did that much weight in a set.  I wish I could have done 250 in a set but I was on my own and did not want to get stuck.  It did not go up fast enough to feel comfortable enough to try it again... next time.  I went ahead and put on 5 more lbs just to see how it felt.  I would have liked to benched 260 but was out of time, as usual.