Deadlift Friday

Deadlifts 3x5+
This didn't go well.  Got first set at 245, but the heavier weights just
didn't workout.

WOD
10 DL at 185
Run 400m
Rest 3 mins
Three times
Time: 12:13

jp

1600/200

Four Rounds of
Run 400m
50 Squats
Time: 18:40ish

B-1 and Grace

Saturday Hero WoD B-1
400m
21 KB at 1.5
15 Knees to Elbows
9 Ring Dips
3 Rounds
Time: 19:11 - Last man standing

Monday
Grace
30 Clean and Jerk at 135#
Rx at 12:11 - Again - Last man standing...

jp

Run - Burpee - Run

Run 800m - 4:24
Rest 3:30
50 Burpees
Rest 2:30
Run 400m - 1:50

jp

Friday and Monday

Friday

10!
Overhead Squat (65# Lighter then Rx, but still trying to go easy on the hamstring)
Burpee Pull-ups
Time: ???

Monday

20 Body Weight Front Squat (I dropped to 135#)
400m Run
50 Hand Release Push-ups
50 Air Squats
50 Double Unders
1000 m row
Time: 21:30ish

We had to many folks so we had to split the row first for some, to include me.  Also 'suppose' to add extra reps on the BW FS for each 10# lower, but again, the hamstring...  Getting better, but still tender...

jp

Friday/Saturday

Friday
2 60 second rounds of Clean and Jerk (115#) w/ 60 second rest between sets.
I got 6 C&J's each round
Rest 60
Then
4 rounds of
50 situps
400m run
Time: 11:45?

Saturday

Three Rounds of
30 wall balls (20#)
30 box jumps (20")
Time: 14:30

jp

8x400m

Monday WOD was running 400m, eight times with a 90 second rest.
I averaged a 1:30 for each run.
Still trying to recover my shoulder so this was a second workout without any
chest/shoulder work. We will see what happens tomorrow.
Also - I did the math. 'If' I had put my hat in the ring for the Open, I
would have ended at 1038th place for men 45-49 years old. Page 17 of 21.
:-)
jp

12.5 and Team WoD

I did 12.5 at tacfit
3 Thrusters at 100#
3 Chest to Bar Pull-ups
6-6
9-9
12...

I only made the full sets of nine and six of the twelve for a score of 42. :(

Planned on going to Terminal Velocity, but they moved up the 12.5 to Friday and I didn't want to hit it twice in a row.  Shoulders were already tweaked.  So Tacfit had a team WOD

Two person team, one working at a time on
70 55# KB swings
40m Tire Flip
70 assisted pull-ups
400m run
40m tire flip
70 tire jumps.

Smiley and I finished in 13:50...

jp

Wednesday Doubles

AM
10 reps of 2 push press at 115#.
L-Sits
PM
50 Thrusters at 45#
30 Pull-ups
400m Run
Two Rounds
Time: 22:52
Suppose to be three rounds, but doing it on my own I just didn't have the
motivation.

jp

Tuesday 13 March

Tired.
AM
Spin 30 mins
Stretch/walk 20 mins
PM
Warm-up
Strength: 15 reps in 20 mins of 85% of 1RM Press. I used 115 and worked my
way up.
WOD: 4 rounds of 50 squats and 400m run Time: 17:36
Tired.
jp

Mutilated Cindy

Four Rounds of….

Run 1 full lap (~ 400 Meters) and then 5 minute AMRAP of: 

5 Pull-Ups

10 Push-Ups

15 Air Squats

Rest 5 minutes.  

Completed 15 rounds.

jp

All week long...

Monday:

Cleans - 2 rep Max w/ 60 second max time...
Worked up with a 5-5-3-3-2-[2]
Failed on 165#, 160#, but hit the 155# on the final work-up....

Tuesday:

100 Sit-Ups for time

Then:

5 RFT of:
10- OH Walking Lunges (45/25)
10- Box Jumps (24/20)

I ended with 10:35ish...  I was told I did six rounds vice five. Opps...

Wednesday:

Nutts 

10 HSPU

15 deadlifts (225# vice 150#)

25 box jumps

50 pull-ups

100 wall ball shots

200 double unders (subbed 600 singles)

400m run w/ 45# plate.

Time: 36 mins

Thursday:

Great thanksgiving with Ashley, Carl and Riley.  Turkey turned out perfect and all the sides were great. :)

jp

Post Surgery Start again...

It has been one month since the surgery and I'm ready to hit the box again!  Going to have to take it easy for another month or so, but I am ready to get out of that other gym!

Today's workout

400m run
35 of dip, sit-up, squat
400m run
30 of each
400m run
25 of each

Time: 11:15 - Runs were slow, of course and I assisted the squats with a pole and didn't go full depth.

jp

Run and Squat

400m Run
50 Squats
400m Run
40 Squats
400m Run
30 Squats
400m Run
20 Squats
400m Run
10 Squats

Time: 12:05

WOD - GHD, Back Extensions, Squats, Box Jump, Walking Lunge, Double Unders, 400m

Still avoiding the shoulder work.

Did my own thing on Thursday
50 GHD
50 Squats
50 Back Ext
50 Box Jumps
50 Walking Lunge
50 Double Unders
400m
Time:  In the twenties I think, but my stop watch must have turned off somewhere.

jp

Weekend Off

I spent the whole weekend off from working out.  My shoulder/chest has been hurting pretty bad and I'm planning on not pushing any weights with them for at least a whole week.

I did make it into the gym this morning and even though it was an active rest day I did the following:

40 Double Unders
400m Run
30 Situps
Three rounds:
30 mins

jp

WOD - 400m Run, 40 Wallballs

As Rx:
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

As completed at the house:

Rounds in 20 minutes 

Run 400m

40 squats with 25# plate

3 full rounds + run and 13 squats

jp

14 Burpbees

WOD - Helen

"Helen"

As Rx:

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

As completed

Run 400 meters

35 pound dumbbell swing X 21 swings

12 Pull-ups

Time: 10:50

jp

8!

WOD - Run 400m Rest 90 sec

Pretty straight forward.

As Rx:
8 rounds of:
Run 400 meters
Rest 90 seconds

Completed as Rx, but I walked on the treadmill during the rest cycle.

Time: 26:22

jp

WOD - Dumbbell Snatch, Box Jump, Run 400m

Still on the road, but the gym was empty on Saturday morning at 0500 so I could use the treadmill for a circuit workout which was nice.

As completed in hotel gym:

Three times for time
20# Dumbbell Hanging Snatch 5 per arm
10 Box Jumps (~16") on bench
400m Run on Treadmill

Time: 12:26

I should have programed a fourth round as the workout was a bit short, but that is OK...  :)

jp