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

Tue to Sat

Tuesday
10!
Bodyweight Bench Press
Kipping Pullups

Started Bench at 165, but ended at 125.

Time: 12????

Wed

DEADLIFT - 85% 1RM One Rep On The Minute for 15 min (Hamstring still - I did 95# slow for the stretch)

WOD:

5 Rounds of…
3 min AMRAP
3 Hang Power Cleans (165/95) - Again I did 95# for Hamstring
6 pushups
9 knees to Elbow
1 Minute Rest

Reps: 11+10

Thur
WOD:
For Time:
750m Row
15 Handstand Pushup
500m Row
10 Handstand Pushup
250m Row
5 Handstand Pushup

Time: 12:??

Handstands were the goat.  Only did Halves or Negatives w/ push-up

Fri

Push Press at 10, 7, 5, 5, 5 ended with 125#?

Sat

Fontenelle Forest with Granddaughter and Wife

jp

Team Snatch

16 Power Snatch @ 65#
16 knees to elbows

16 Power Snatch @ 65#
16 GHD Sit-ups

16 Power Snatch @ 65#
16 knees to elbows

Partners did each pair and both had to complete before moving on.
Finished in 8:43

Day one of the PTP

Buy-in: 3 rounds of 0:20 handstand hold + 15 KB swings (Russian), 24K/16K +
10 box jumps (20″)
Deadlift: Warm up with some DLs at lighter weight
* Set 1: 60% of 1RM, 3-5 reps (185#)
* Set 2: 90% of Set 1, 3-5 reps (165#)
Press
* Warm up with some presses at lighter weight
* Set 1: 60% of 1RM, 3-5 reps (75#)
* Set 2: 90% of Set 1, 3-5 reps (65#)
Cash out: 3 rounds for time of 30 double-unders + 15 KTEs - 8:00
jp

Wed, Thur, Fri

Wed I did a Bench Press strength workout.

95# 3 reps every 20 seconds for six minutes

Then 5 rounds of 10 GHD and 10 knees to elbows in 4:55

Thur
Spin bike for 40 mins

Fri

10!
205# Deadlifts
hand release push-ups
time: 8:20

Then some Snatch skill work.

jp

Thursday and Friday

I did spinning for 45 mins on Thursday

Friday

5 rounds for time
20 medicine ball sit ups
20 knees to elbows
20 overhead squat with PVC
Time: 17:12

Friday Afternoon
1 hour of Ultimate Frisbee which was a lot of running.

jp

Wed and Thur

Abs Wed:
50- Weighted sit-ups (20/14)
25- Toes to bar
50- Weighted sit-ups
25- Knees to elbows
50- Weighted sit-ups
Time: 9ish...  I think?  Maybe 11ish...  Forgot to right it down.


Thurs:
Spinning for 50 mins


jp

Thursday & Friday

Thurs -
5 rnds of
5 thrusters (95 but 155 rd)
5 muscle ups (15 pull-ups & dips as sub)
1 lap
Time was 20ish
Friday
12 minute AMRAP
20 sit-ups
20 knees to elbows
20 45# good mornings
I got 4 full rounds
jp

Run, Snatch, Knees, Pull

22 months post-op

Warm-up was more of the same, but in different order...

Workout

Run 650m (1 lap in the gym)

20 dumbbell snatch (30#)

10 knees to elbows

5 pull-ups

10 knees to elbows

20 dumbbell snatch (30#)

Run 650m

Time: 12:26

This was a fun workout.  Legs started to be jello on the second run, but picked up afterwards.

Cals: 203

Avg HR: 164

Max HR: 180

jp

Filthy Fifty

Modified Filthy Fifty due to equipment issues at home vice the gym

50 Box Jumps (I did on a 17" step stool vice the 24" box)
50 Jumping Pull-ups (on I-Beam in basement vice Pull-up Bar)
50 Kettle Bell swings (16kg)
50 Walking Lunges
50 Knees to Elbows (on I-Beam in basement vice Pull-up Bar)
50 Push Press (45lb)
50 Sit-ups (vice Back Extensions since I don't own a Back Bench)
50 Jumping Squats w/ 25# plate (Vice Wall Ball shots w/ 20# ball)
50 Burpees
50 Double Unders

Time: 35:16  - That included the time it took to get my jacket on, go outside and throw some sand on the snow/icy sidewalk to do the double unders.  So that ain't to bad. :)

Do wish I had a good pull-up bar at the house, but I haven't convinced the wife that it is a necessity yet.

jp

Ugly Metcon

Warm up -Push/Pull/Sit/Dip/Jump Rope

Work Out

Three Rounds for time of

50 Knees to Elbows

50 Crunches

50 GHD Sit-ups

50 Air Squats

50 Back Extensions

Time: 45:41

This was a loooooong metcon and I'll be feeling it tomorrow.  The GHD were done only to parallel vice all the way to floor.

jp

Elevated Deadlifts

Still about 1 1/2 years out...

Warmup: Push/Pull/Sit/Squat

Strength: Elevated Deadlifts (Deadlifts from a raised 2" platform) Max load at 175#

Metcon: Three Rounds for time of

15 Knees to Elbows (hanging from the pull up bar)

15 Hyper Extension (Band training for the back)

15 Squats

15 Mountain Climbers

Time: 5:23

jp

Back Squat and Metcon

Back Squat 5-5-5

185-205-215 (F) – The 205 is a PR for 5’s

AMRAP in 10 Mins

10 Knees to Elbows

100M Waiter Walk with 45# plate

10 Burpbees

10 Kettlebell Swings

Completed 2.75, missing Kettlebells on last set.  We did have some confusion/congestion in that first round.

jp

Tuesday

Deadlifts, more deadlifts and Metcon

5-5-5 – I had  hard time getting the bar of the ground.  I got the 225, but couldn’t get more.  For the 15x I used 185# and still had to break it down.  Not sure what was wrong.

Metcon was 10 knees to elbows, 10 push-ups, 10 sit-ups – AMRAP 10 mins.  I got 7 full rounds.

jp

Tuesday and Wednesday

Tuesday

25 Burpbees

100 Pull-ups

100 Box Jumps (or step ups)

100 Push-ups

50 Overhead Squats #45 (Suppose to be 100 at 56#, but we were running out of time)

25 Burpbees

Time: 44:18

Wednesday

Front Squats

5-5-5

115-135-150

AMRAP

4 ‘hand stand’ push-ups (Bent elevated)

8 Swings w/ 35#

12 Knees to Elbows

Five full rounds + 4/8

Tuesday’s Pull-ups ripped the calus off both palms, which slowed things down for both yesterday and today.

jp

Knees to Elbows, Squats, Sit-ups, Double-unders, and Flutter Kicks

Chris was out and Greg and I were the sole members of the garage...

Three rounds for time...

30 x Knees to Elbows
30x Squats
30x Sit-ups
30x Double-unders
30x Flutter Kicks

Time: In the twenties...  23:02 if I remember.

The Knees to Elbows and Double-unders really slowed me down.

jp

Filthy Fifty

As Rx:

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Completed as Rx except for a 18” Box jump vice 24…  All I had.

Time: 34:07

This was a tough one.  I thought I was going to meet pukie at the end, but he stayed home.

jp

WOD - Back Extensions, Knees to Elbows, Overhead Squat

As Rx:

Complete as many rounds in 20 minutes as you can of:

15 Back extensions

15 Knees to elbows

95 pound Overhead squat, 15 reps

As completed at base gym:

As many rounds in 20 minutes:

15 Back extensions

15 Knees to elbows

45 pound Overhead squat, 15 reps

6 Full Rounds + Back extensions and 13 Knees to elbows

The K2E really slowed me down.  Marco and Jen had a great kip going on them, but I just seemed to rock extremely all over the place and couldn’t get a rhythm.

jp

16

WOD - GHD, Back Extensions, Knees to Elbows, Straight Leg Deadlift

I skipped Sunday’s workout for Deadlifts, which is a shame, I like deadlifts, but my back was tweaked.  So it was with some trepidation that I tackled this workout.

As Rx:

30-25-20-15-10-5 rep rounds of:

GHD sit-up

Back extension

Knees to elbow

95 pound Stiff legged deadlift

As completed:

30-25-20-15-10-5 rep rounds of:

GHD sit-up

Back extension

Knees to elbow (on round ball looking thingy

45 pound Stiff legged deadlift

jp