Monday 5/20/13

Part A:
3 Rounds
25 Walking Lunges
15 Hand-Release Push Ups
10 Chin Ups
5 Handstand Push Ups

Part B:
Midline– “Dead Bug”

Me: 12:10 (Thin purple, wall-facing HSPU)

It’s getting humid.

Wednesday 5/15/13

Part A:
Back Squat
5-5-5-5-5 (80%)

Part B:
3 Rounds
40 Sit Ups
30 Overhead Squats (75/55)
75 Double Unders

Me: 185 / 18:13 (Mixed)

My squat is up to 72.5% now, and they felt good.  The DUs are there, I just need to keep practicing. I am stringing together about 5 consistently, then I get excited and everything else after that is gravy. I also get tired easily.

Monday 5/13/13

Part A:
Deadlift
5-5-5-5-5 (80%)

Part B:
15 DB Push Press (35/25)
3 Over-the-Box Jumps (24/20)
12 DB Push Press
6 Over-the-Box Jumps
9 DB Push Press
9 Over-the-Box Jumps
6 DB Push Press
12 Over-the-Box Jumps
3 DB Push Press
15 Over-the-Box Jumps

Part C:
10 rounds of 3-second Hanging L-Sits

Me: 185 / 4:14 (30)

Saturday 5/11/13: Road WOD

100 burpees

Me: 8:34

Faster on a per-burpee basis than when I did the 150 burpees for time, though obviously fewer burpees.

Friday 5/10/13

Part A:
Back Squat
5-5-5-5-5 (80%)

Part B:
5 Rounds
3 minute rounds, 1 minute rest between rounds:
6 Power Cleans (165/125)
12 Kettle Bell Swings (1.5/1)
4 x 10 m Sprints

Me: 175 / 8+10 (115 / 1)

Got to do the workout outside today!

Wednesday 5/8/13

Part A:
Deadlift
5-5-5-5-5 (80%)

Part B:
AMRAP 12 minutes
4 Sumo Deadlift High Pull (75/55)
8 Hang Power Clean (75/55)
12 Front Squat (75/55)

Part C:
Max Time – Plank Hold

Me: 185 / 6+20 Rx / 2:06

Still worried about the deadlift and didn’t want to fully load to 80% (252). Everything else felt great. Was kicking myself when I dropped out of the plank hold and realized I could have gone for longer.

Monday 5/6/13

Part A:
Establish a 1RM Squat Clean

Part B:
50 Banded Good Mornings (NFT)

Me: 135 / 2 blues

There was a running component in between these two that we decided not to do in the interest of time. I didn’t go for a PR and decided just to work on my skills in the interest of the ol’ back.

Saturday 5/4/13

800m Run Buy-in, then:
4 Rounds
10 Thrusters (105/75)
15 Pull Ups
15 Box Jumps (24/20)
10 Overhead Squats (105/75)
15 Push Ups
Then, 400m run Buy-out

Me: 33:30 (75 / red)

Pulled these off the ground and everything! Thrusters were definitely the limiting factor here as my legs just got shot as the workout progressed.

Thursday 5/2/13

Part A:
Shoulder Mobility

Part B:
Press
5-5-5-5-5 (80% of 1 RM)

Part C:
100 Double Unders
Then 2 rounds of:
12 Hang Squat Clean to Thruster to Back Squat (75/55)
24 Push Ups
Then 100 Double Unders buy out

Me: 95-90-85-75-75 / 14:43 (Mixed SU/DU)

Wednesday 5/1/13

Part A:
Snatch Balance skills (without load, light weight, or banded)

Part B:
3 Rounds
400m Run
21 Box Jumps (24/20)
12 Burpees

Part C:
30 Barbell Roll Outs

Me: 13:10 Rx

I did 10 of the roll outs, but got too skurred for my back. Wow, it’s May already?

Friday 4/27/13

Skill Work

Handstand Practice (wall walk chest-to-wall, kick up back-to-wall, freestanding, or walking)

WOD
On the 1st minute do 1 Muscle-up and 1 Pistol per leg.
On the 2nd minute do 2 Muscle-ups and 2 Pistols per leg.
On the 3rd minute do 3 Muscle-ups and 3 Pistols per leg.
Proceed until time runs out in the minute.

Me: 5 rounds (Jumping bar muscle ups, pistols with support)

Did today’s at CrossFit Charlottesville. They were out of shirts. Boo.

Monday 4/22/13

Part A:
Deadlift
5-5-5-5-5 (80% of 1RM)

Part B:
AMRAP 7 mins
3 Power Cleans (185/135)
3 Deadlifts (185/135)

Part C:
(Midline)
30 GHD Situps AFAP (As Fast As Possible)

Me: 135 / 13+2 (95) / Back extensions

Again, did the DL/Cleans off 35 and 10# plates. Most people doing this at full strength were getting 5-9 rounds. I was hoping to get to 14, but alas. Coach did a great job of looking out for my back today.

Saturday 4/20/13: “Lumber Jack 20″

“Lumber Jack 20”
20 Deadlifts (275/185)
Run 400m
20 KB swings (2/1.5p)
Run 400m
20 Overhead Squats (115/85)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45s/35s)
Run 400m

Me: 33:02, scaled as follows:
Deadlifts: 115 off a 35# and 10# plate as a riser
KB swing: 1p
OHS: 85 from the rack
C2B: Two reds
Box Jumps: Step ups
DB Squat Cleans: 25 from hanging position

My back is very tired. My glutes are still tired from physical therapy yesterday, and I really tried to engage them all throughout this workout. As the day goes on, it’ll be interesting to see how the soreness develops. Hopefully it’s only soreness and not pain.

Wednesday 4/17/13: “Fat Fran”

Part A:
Weighted Pullups
5-5-5

Part B:
“Fat Fran”
21-15-9
Thrusters (135/95)
Weighted Pull Ups (25/10)

Part C:
(Midline)
2 Rounds
Max Effort Hollow Rocks

Me: Some thin purple band / 19:04 (95/85, Red) / Plank Hold

Again, everything scaled. “Fat Fran” turns out to be “Brian’s Normal Fran,” except even weaker. I took the weight off a rack instead of cleaning it. I completed the first round with 95, but dropped down to 85 for the second two rounds.

I forgot to look at the clock for my plank holds.

Seriously. So out of shape.

Monday 4/15/13:

Part A:
4 Rounds
Row 500m
15 KB Swings (2/1.5)

Part B:
Midline
50 Russian Twists (30/20 Slam Ball)

Me: 13:42 (Running, 1p) / Plank Holds

First day back! I warmed up on the rowers, but even after taking the big back pull out (i.e., rowing with just an upright back), I could tell my back wouldn’t last the four rounds.

Holy crap I am out of shape. This is going to be a long road back.