3/22/12

CrossFit Games Open WOD 12.5

3 x 100# thruster
3 x chest to bar pull up
6 x 100# thruster
6 x chest to bar pull up
9 x 100# thruster
9 x chest to bar pull up
12 x 100# thruster
12 x chest to bar pull up
....and so on going up by 3 reps each round for 7 min.

Z - i completed the round of 12 giving me a score of 60 reps.

I am glad the Open is over. It is fun, but also discouraging for me. Because it showed me how much I have lost over the last 5 months being injured. I have a lot of work ahead of me to get back to where I was and try to surpass it.

3/21/12

5 rnds for time:

10 x 95# hang power clean and press
20 x 53# KBS
10 x 95# straight leg deadlift

Z - 15:14

3/20/12

5 rnds:

20 x jumping jacks
20 x lunges (10/10)
20 x push ups
20 x crunch variation (regular, reverse, double, left, right)

Forgot to time it, completed while watching t.v. Good little bodyweight circuit for days when you are really sore, don't have a lot of time, or even traveling.

3/15/12

CrossFit Games Open WOD 12.4

AMRAP 12min:
150 x 20# wb
90 x double unders
30 x muscle ups

Z - 171 reps

No lungs, my conditioning is practically completely gone. I have to keep telling myself that I should be patient and grateful that I can train again at all.

3/14/12

Squat Snatch

warmed up w/ Burgenoer Warm Up then...

5 x 55
5 x 95
3 x 135
1 x 155

all performed as singles

3/13/12

Overhead Squat

warmed up then...
10 x 95
5 x 135
5 x 135
3 x 155
3 x 155

03/11/2012

4 rnds

20 - 53# KB swings
10 - true pushups
10/10 - sledgehammer swings
5 - bar dips

3/10/2012

CrossFit Open WOD 12.3

18 min AMRAP
15 - 24" box jumps
12 - 115# PP
9 - toes to bar

Z - 5 rounds 13 box jumps

WWWWEEEEAAAAKKKK!!!!

3/6/2012

modified hero wod

only did 2 rnds: 27 x 24"box jumps, 20 x burpees, 11 x 95# squat cleand

Z - 12:45

3/5/2012

BB Complex
95# - squat clean->push press->front squat->5 x bent rows->5 x deadlifts

completed five rounds

3/4/2012

Back Squat - 5-5-5-5-5
Z - 145-175-205-215-215
incline bench - 3 x 10 @ 95# (testing shoulder)

3/1/12

CrossFit games wod 12.2

30-75# snatch
30-135#
30- 165#
As many as you can at 210#

Z-got 60 total reps

Happy with that result since I haven't done any significant o-lifting in 6 months.

2/28/12

Ran 2mi this morning 15:45 - pushing Willa in a jogging stroller, never realized how much difference that makes

Mainsite WOD:

1-1-1-1-1-1-1
weighted pull ups

warmed up w/ 3 rounds of:
10 - Push Ups
15 - ab mat situps
10 - PVC Good Mornings
20 - PVC Ovhd Squats


Z - 10-25-35-45-55-65-75

2/27/12

Going to follow the CrossFit mainsite for at least a month. Bobby Z and I agreed to both do it. I'm sure I won't be able to complete them all Rx yet but it should be fun and help get back into shape. On some days I will probably add some extra work, either barefoot running (distance or sprints) or some additional major lifts.

Bobby Z finished a 6-week cycle I programmed for him and he gained 70# total on his CrossFit Football Total, which I think was pretty successful because by his own admission it was really only a solid 4 week (slacker). Either way the experiment was a success and my first attempt of programming a long cycle for someone else turned out great.

Today's WOD:

3 rounds for time:

300m row
20 x 20# wallballs 10' target
10 x pullups

Z - 11:06

Felt like I gave it my all, was really gassed almost met Uncle Pukie. Getting used to training in the fasted state will take a little time. I lost a lot on my pullups over the last few months, the extra 20# of fat doesn't help either.

I need to rig something up for wallballs in the backyard because throwing against a mesquite tree was a little sketchy. The wet 1.5" thick pullup bar didn't make things any easier.

Altogether felt OK, may go for a short run later pushing my daughter (1 or 2 miles)

2/12/12

It has been a busy new year already. I have to admit, my comeback plans have not gone well. I hope to get back on track this month. I moved all my equipment back to my backyard and shed and will be training there and at CrossFit XLR8 from now on. My plan is to fix my diet again and start training consistently, I think posting to the blog will help keep me accountable.