3/4/11

“D.T.”
5 rounds for time of:
12 Deadlifts (115)
9 Hang Power Cleans
6 Push Jerks

Time: 14:57

Started this with 135 on the bar but at the 5th HPC on round one I muttered:  “I’ve made a terrible mistake.”  Stanwyck just grabbed the lighter plates and threw them to the floor in front of me.  It was still taxing at 115 but better for my form.

3/2/11

Strict Press 5-3-1+
Wendler Cycle 1, Week 3
75%, 85%, 95%

98x5, 112x3, 125x6
———————————-
Four round for time of:
10 Right Arm DB Press (40/25)
15 Abmat Sit Ups
10 Left Arm DB Press
15 Abmat Sit Ups

Time: 12:51

Shoulders after Wendler shoulders = diabolical programming.

3/1/11

5 Rounds, for time:
538m Row
6 Turkish Get Ups (60/40)
17 Pull Ups

Time: 34:29

Those Get Ups were heavy!  But my form was pretty good, just a lot of arm and hand fatigue.  Good coaching from Michael and thanks to Lily for the encouragement!

2/25/11

For Time:
400m Run
40 Sumo Deadlift Hight Pull (95/65)
400m Run
40 Overhead Squats (95/65)
400m Run

Time: 14:15

Need to do OHS more often!  But felt pretty good.  Times of some other guys were in the high 11s and 12s so that’s the difference of where I am and where I want to be…

2/23/11

Three rounds for time of:
50 Squats
21 Chest-to-bar pull ups
10 Power snatch (115/75)

Time: 16:59

Felt slow today—the chest to bars took it out of me.  My snatch form needed some tweaking at the start because I wasn’t getting low enough fast enough.  But I got it fixed with Becca’s help.  Went down to 95# to make sure I didn’t stress my wrist.

2/22/11

Press 3-3-3+
Wendler Cycle 1, Week 2
70%, 80%, 90%

91 x 3, 105 x 3, 117 x 8
———————————————-
7 Rounds, for time:
15 Push press (45/33)
10 Toes-to-bar

Time: 8:44

Wendler reps were 8 on the last set, same as last week.  My 1RM must be more accurate this time around.

2/17/11

“G.I. Jane”
100 burpee pull-ups

Time: 13:12

I did better at this than I expected.  I paced myself and then for the last 30 burpees I flung myself to the floor without any energy to arrest my fall.  My chest and manly area was a little sore afterward from the impacts, but it definitely improved my time!

2/16/11

“Armen”

Complete as many rounds as possible in 20 minutes of:
5 DB squat cleans (50)
10 burpees
15 box jumps
*note: be prepared for the “unknown and unknowable” during this wod
(in our case it was one round of 200m run, set of situps x 50, set of air squats x 50)

Time: 5 1/3

Did RX+ on this one because everyone else got the 45# DBs first!  Box jumps were a real delight after doing the cleans.  Thanks, Armen!

2/14/11

Happy Valentine’s Day!

Strict Press 5-5-5+
Wendler Cycle 1, Week 1
65%, 75%, 85%

5 x 85, 5 x 98, 8 x 111
——————————-
Complete as many rounds as possible in 8 minutes of:
8 Clapping Push Ups
8 Hollow Rocks
8 Seated Barbell Press (45/33)

Rounds: 5 1/3

2/9/11

“Bulger”

10 rounds for time of:
150m Run
7 Chest to bar pull ups
7 Front squats (135)
7 Handstand Push Ups (32” box)

Time: 44:05

My goal was to not break up my squats, which I succeeded at doing.  The HSPUs were, as always, the rate limiting step.  But I’m getting better at them.  Might be able to graduate to the wall soon if I can learn a kip.

2/8/11

So sad to see Kim leaving us!  Her honorary workout:

3 rounds, for time:
200m Farmer’s Walk (50% bodyweight - 90#)
21 Knees to Elbows
15 Seated Shoulder Press (35)
9 Renegade Rows (35, 2 count)

Time: 24:56

This was a forearm blaster.  My press form was a little bendy at the elbows, especially the left.  Probably should have gone 5 pounds lighter.

2/3/11

For time:
1 mile run
80 squats
800m run
60 sit ups
400m run
40 push ups
200m run
20 burpees

Time: 22:05

Tanya set a blistering pace on the first mile (7:00) that I barely kept up with. Took my time on Squats and situps and then pushed it on push ups and burpees.  Cold morning for a run!

2/2/11

3-2-2-1-1-1-1 Jerk,

135 (good), 155 (good), 165 (good), 175 (good), 185 (sloppy), 185 (miss), 190* (sloppy)
———————————————
Cookie:
Complete as many rounds as possible in 8 minutes of:
10 D-bell V-Twists (2ct, 20/15)
15 Arch Ups
20 Lateral Bridges (10/side)

Rounds: 7

*PR

Previously, my “good” split jerk was 165 so I improved on that.  185 and up felt very heavy and I definitely did not lunge far enough and get under the bar fast enough.  Feels like the thing to do is to work several sets at 175 and practice.

1/27/11

Deadlift 5-3-1+
Wendler Cycle 4, Week 3
(75%, 85%, 95% 1RM)

240 x 5, 275 x 3, 305 x 8

—- rest—-

Tabata Mashup:
Walking Lunges
Ring Dips/Dips

Total reps: 175

The Wendler finishes next week!  Very excited to see new 1RM.  The reps today felt pretty good—a little back soreness.  Need to remember next week to get good form at the beginning and mentally lock that in.

1/26/11

“Eva”

5 rounds for time of:
800m run
30 Kettle Bell Swings (32kg)
30 Pull-ups

Time: 48:38

First time doing this one so I decided to go RX even though I doubted myself but I’m glad I did!  Paced myself pretty well, I thought… my rounds were fairly even.