WOD 3/12 - 3/18

Run: 1.5 miles
Bike: 12 miles

10 Rounds, 10x-9x-8x-7x-6x-5x-4x-3x-2x-1x

Squats, Burpees, Pushups. Over and over...ugh..

Ran 1 mile in 6:45

Ran 4, 1:30ish quarters

Evening workout:

5 Rounds

10x overhead press, 70lbs
5x pullups

bike commute

bike commute

8 mile run with cruise intervals

5 rounds

5 bodyweight benchpress
10 incline dumbbell press
5 pullups
10 KB snatches

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1 mile jog with nasty hills, then combo of walking/jogging back, with a little sprint or two thrown in. I SUCK at running. But it knocked the sore out of my legs from all the squats in the last couple days. For the first time in forever, I think my legs (albeit pretty sore ones) were the limiting factor as opposed to my lungs. These metcons appear to be working.

Crossfit Total
3 attempts to find max squat, standing strict press, deadlift:

Squat: 400#
Press: 170
DL: 425#

All 3 PR's

Video of the squat coming later if I can get my hands on it.

Then 12 min AMRAP:

10 OHS @ 95#
20 push ups (hand release)
30 double unders
got 5 and change or 6 and change, not sure...

Brick: 12/2

20120413
SWOD
BS 2x5 @275
Push jerk 5-5-3-2
135-155-165-170 (2)
DWOD
AMRAP 10
10 jump lunges
Sprint down and back gym
10 burpees
spring down and back gym
5 or 6 rounds, lost count during the WOD, but I was gassed...

3 mile run w/ vest

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13/bike
3mile run

Good job on the Total. Next time, you will crack 1000 with ease.

Thanks, I hope so...I probably could have pulled more on the DL this time but went with the 425 anyways. I almost passed out on the squat

Deadlift 7x3 - PR'd at 355!

10 cleans
200m run
10 jerks
200m
10 snatches
200m
10 jerks
200m
10 cleans

9:20

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30 minute run
40 minutes on the treadmill

Monday:
run 400m
20 x deadlift (150, should have used more, but it's all I have for the Oly set)
run 800m
40 xThruster (75)
run 1 mile
20 x deadlift
run 800m
40 x thruster
run 400m
This one really sucked.

Yesterday:
1 mile run (the 3 min rest)
10 RFT:
1 x clean and Jerk (135)
3 x pullups
10 x pushups
15 x squats
rest 3min and 1 mile run

Tonight: 4 mile run

Due to a ply blowout on one of my beloved ritchey racing slicks, I'm riding a mix of ritchey/forte until my new contis arrive tomorrow. That might be why the last two rides went like this:

3/13 - 50 mile ride (what is this slight cramp in my calf?)
3/14 - 23 mile ride (WHAT IS THIS HUGE FUCKING CRAMP IN MY CALF?!?)

3x Benchpress @ 190, 8x @ 160, 4x @ 160
5x Deadlift @190, 8x @160, 8x @160

10 burpees, 40x pushups, 20x pullups, 10 minutes on the treadmill thrown in for warmup and cool down.

I am freaking weaksauce. I would have thought I could bench my own bodyweight more than 3 times with all the pushups I do, but I was wrong. On the other hand, it has been several YEARS, literally, since I have barbell bench pressed at all. Been done for almost an hour, still sweating furiously.

20120414 (Or is it 20120314 ???)
SWOD
Death by hang power clean (135lbs)
10 min plus 6 reps
2x chinup max with 25lb db
11, 7
DWOD
"Michael"
3rft
Run 800m
50 back extensions
50 situps
30:50 (Had to wait for the back extension machine for over a minute on the final round) Back really tight during this one. This is the first time doing this as RXed, though. It was nice outside, so the entire WOD was done outside on an outdoor gym.

Went out to Coach B's and did some Oly lifting, worked the clean & jerk.

Bike: 19 miles

Front squats/pullups.

10x/5x theoretically, made it 3 rounds. First two @95lbs, 7x reps on the front squat second round. Then dropped to 70lbs for the third round.

I need to suck less at lifting. Going to do a WOD every week that is Fran related.

20 mile bicycle commute.
3x20 incline situps and 2x30 pushups.

20120315
Warm up
Pistols each leg
10 each on box
15 each holding onto straps
DWOD
"JT"
21-15-9
HSPU
Ring Dip
Games Pushups
28:13. First time doing it as Rxed. HSPU's broken up into 1's and 2's on last two sets. Need to work on HSPU more, and need to go deeper on them.

7x10 pullups throughout the day, then:

3 rounds

5 bodyweight benchpress
10 incline dumbbell press
15 slamballs

3 more

5 bodyweight benchpress
10 dips
10 KB snatches

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It'll get easier; just give it time


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I know, I'm an impatient bastard.

Evening workout:

10x squats
10x pushups
10x situps

5 rounds.

5:15

Yesterday was an eclectic mix of 200m sprints, pullups, & KB swings whilst wearing a SWAT vest.

I didn't feel like working out today so I did arms & situps.

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Am: competed in the Y-Tri Challenge. It's an indoor triathlon.
Swim: 10min
Bike: 20 min
Run: 20 min

PM: While I was in town, I rode most of the bike leg of next months sprint tri.

Bike: 14 miles.

20120317
For time
150 thrusters, 30#db's
90 tuck jumps
30 chest to ring pullups
15 jumping muscleup progressions
36:00. Yuck on this one, especially the thrusters. That was punishment for not having a wallball for this one. I know that the sub is 20#db's, but I wanted to torture myself and get the practice. I also wanted to practice my muscleup skills so I can hopefully get a few soon.

20120318
AMRAP 20
10 burpees
run 100 yards
2 pole climbs, 10ft pole
run 100 yards
10 lunges/10 pushups
run 100 yards
5 rounds plus burpees
Felt good to do pure bodyweight stuff again. At home and ate like crap for the last 15 hours. But, it was too nice to go to the gym.

3/13: Jogging w/o weights

3/15: Jogging w/ weights

3/17: Hiking w/o weights

Is this where we post our workouts I am assuming?

Yesterday:
7 miles @ 7:20 pace
Medicine Ball cicuit

Today:
6.15 miles @7:33 pace
Maybe some pulups?

An alternating pyramid working down

Pushups: 50-45-40-35-30
Pullups: 15-14-13-12-11

Cool, I'm off my other thread and that PT program. Back to doing crazy stuff that is always different. Need a mental change to keep from burning out.

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