WOD Thurs 3/31/11

Today I stretched and prepared for the second Sectionals work out.

Prep WOD:

3 Rounds
9 Deadlifts
12 Push Ups
15 Box Jumps
*2:45

Slow and Steady will win this race.

Tues/Wed 3/29/11-3/30/11

Mobility work and recovery.

Tues: Stretch and row

Wed: Physical Therapist/Massage

WOD Mon 3/29/11

WOD:
Clean and Jerk / Burpee Ladder - 12 minutes
*Do 1 c&j and then 1 burpee, 2 c&j and 2 burpees

C & J - (155#)
Burpee

8rds + 4 c&j

- Then -

- 75 Air Squats
- 50 Pull Ups
- 20 Ring Dips
- 50 Air Squats
- 35 Pull Ups
- 15 Ring Dips
- 25 Air Squats
- 20 Pull Ups
- 10 Ring Dips

WOD Sun 3/27/11

Strength:

Deadlift:
405x4, 415x2, 425x1, 315x10

1 Shoudler Press
2 Push Press
3 Push Jerk

155,165,170,175(f)

WOD:
5-4-3-2-1
- Squat Clean (225#)
- Muscle Ups
- HSPU

*16.25

Took my time and focused on not missing reps.

WOD Fri 3/25/11

Sectional WOD - 2nd Attempt

After a little more strategy and training, we attempted the Secrtional WOD one last time.

- 30 Double Unders
- 10 Power Snatches (75#)

6 Rounds + 30 DU + 9 Snatches

At the time of posting, this is good enough for 106th place in our region. Ouch.

WOD: Thurs 3/24/11

WOD: 15 Min AMRAP

- 10 KB Swings (53#)
- 10 Double Unders
- 200M Run
- 8 Pull Ups
- 10 GHD Sit Ups
- 5 Back Squats (225#)
- 3 HSPU

*We didn't keep track of rounds, mainly just used this to move through before we hit the Sectionals WOD again tomorrow. Felt good to just move though.

WOD Mon 3/22/11

WOD:
CF Games 2009 Final WOD

15 Squat Cleans (155#)
30 Box Jumps (24")
15 Muscle Ups
30 Double Unders
30 KB Push Press (53#)
15 Thrusters (135#)
30 Pull Ups
30 Burpees
150ft Walking Overhead Lunge (45#)

*I was looking for a chipper to kick my ass today, and this one did the trick. Not sure what my time was, but I crashed in the middle of the WOD and it turned into a feat just to finish.

WOD: Sun 3/20/11

WOD:

5x5 of
Overhead Squat - Front Squat - Back Squat
*Go up in weight every set through the 15 Sets

235-245-255-265 (stopped at 4 b/c of shoulder pain)
275-280-285(f)-255
315-335-345(f)-345(f)
*frustrating lifts today

Back Squat work - 225x10, 225x10

WOD Sat 3/19/11 First Sect WOD

WOD:

10 Min AMRAP of:
- 30 Double Unders
- 15 Power Snatches

*6 Rounds + 28 Double Unders

(Turns out we will have another week to try this again if we want to...)

WOD Fri 3/18/11

In prep for the competition on Saturday:

- Mobility work
- Weakness Work

3 Rounds
10 Slam Ball (30#)
10 Squats with Slam Ball
10 Push Ups

Looking forward to seeing everyone crush the AMRAP!

WOD 3/16/11

WOD:

In prep of the wod on Saturday, I did 3 rounds of the workout.

30 Double Unders
15 Power Snatches
*3.48

Push Jerk Practice
135, 3x3 / 155, 2x3 / 185, 2x3

WOD: Tues 3/15/11

WOD:

5 Intervals of:
- 5 KB Clean and Jerks Each Arm (53#)
- 12 K-2-E on the Rings
- 1 Muscle Up into 10 Ring Dips
- 20 Steps OH Walking Lunges (45#)
- 20 Double Unders
*1 Min Rest

*Total time - 18:47 (minus rest = 14:47)

This was a good work through just to get some level of work out in. Pretty tired today.

WOD Mon 3/14/11

WOD:

7 Rounds of:
- 10 Wall Ball
- 10 Pull Ups

*4.06

Strength:

10x2 Back Squat on the minute (295#)

WOD: Fri 3/11/11 - CF Las Vegas

WOD:
3x5 Shoulder Press
- In between Rounds, max reps dead hand pull ups.

SP - 135-145-150(3)
PU - 20-12-10

WOD 2:
Tabata x 2
- Barbell Thrusters
10-9-8-8-8-8-8-8-8-8-8-8-8-8-8-8

WOD: Thurs 3/10/11

WOD 1:
4 Rounds
400M Run
50 Air Squats

*10:58(PR)

WOD 2:
15 Min - On the Minute, of
- 3 Power Cleans (205#)
- 5 Pull Ups (mix of strict and kipping)

WOD: Wed 3/9/11 Back from the Dead

WOD:

AMRAP 12 Minutes:
3 Bench Press (185#)
5 Back Squats (225#)

After having the flu this weekend and traveling a ton, this was more of a walk through than anything. Difficult none the less, but good to be back in a gym.

WOD Tues 3/1/11

Strength:

Clean and Jerk
225-235-245F-245f-Quit

WOD:

21-15-9
SDHP (95#)
OHS (95#)

4:18

Some days you just aren't in it from the beginning. This was one of those days.