WOD 02.28.09

As Many Rounds as Possible in 15 Minutes of:
10 reps, Power Clean at 75% Bodyweight
15 reps, Push-ups
20 reps, Squats

8 Rounds completed at 120lbs (I messed up the math should have gone at 130). Felt good to do a full workout with intensity.

WOD 02.26.09

Push Jerk for singles
155, 185, 205, 225F, 225
Not a PR but it felt good to move some heavyish weight again.

Accessory WOD
Team workout. Teams of 4 will spend one minute at each station for three rounds accumulating as many reps/calories as possible. The group with the highest total wins!
Stations included: Pull-ups, Rowing, Box Jump, Rest

(representing Team Margie)
Pull-ups/Row/Box Jump
R1 51/15/32
R2 35/11/21
R3 25/12/32
The 51 pull-ups the first round were a new PR for me.

We won 726-698

WOD 02.25.09

Worked Snatch technique, did some light snatches at 125.

Metcon WOD
7 Rounds
10 Push-ups
10 Dumbell Cleans 30# dbls
Time 6:37

Getting back into things

Yesterday I got the go ahead from the doc to start lifting conservatively again, I did some squats working up to 195x5x3, then 10 sets of untimed Cindy. No real discomfort as I did them and more importantly I didn't feel any ill effects this morning. The anti-inflammitories have helped as well, leading me to believe that the discomfort came more from the inflammation than any structural damage. Looking to be a little more aggressive tomorrow and start hitting it full speed next week.

WOD 02.18.09 Fat Lynne

Did Lynne at BW+25lbs, so basically I got to feel what's it's like for a 195lb dude to do this workout.

BP/PU
R1: 20/20
R2: 15/21
R3: 10/20
R4: 11/20
R5: 6/13

The bench press wasn't that much worse, the pull-ups were much tougher in that my grip semed to fail really quick.

WOD 02.15.09

Deadlift
405x3, 425x3
had to cut it off there, my back is not cooperating on deadlifts (among other things)

Came up with a short WOD of some movements I can do pain free

100 Push-ups
40 Pull-ups
50 Push-ups
20 Pull-ups
25 Push-ups
10 Pull-ups

Time 7:35

WOD 02.12.09

Snatch
153x2x3

Snatch Pull
185x3x5

Press
171x3x5

Cut out the squats today, I've been having some pain in my lower back since doing Fran and today it just didn't feel right when I got under the bar for my 2nd warmup set at 225. Tomorrow is an off day and Saturday I can take it easy if need be.

WOD 02.11.09

Cleans
198x3x3

Bench Press
252x3x5

Weighted Pullups
72x3, 98x3, 100.5x3 (PR)

Deadlift
427.5x3

The cleans got interrupted (and the clean pulls eliminated) because of some issues with making noise, apparently there is some sort of show going on downstairs at the Lyceum. Thankfully we were able to get some deads in after the pansy ass actors went home.

WOD 02.09.09

Snatch
153x2x5

Press
171x3x5

Squat
321.5x3x5

Looking at this day on the schedule a few weeks ago, I thought it was gonna suck. Little did I know I'd be doing Fran the day before.

WOD 02.08.09 Fran

"Fran"
21-15-9 reps for time of:
Thrusters at 95lbs
Pull-Up

Time 3:24 (PR by 33 seconds)

It was a funny experience, after the first round of thrusters and pull-ups I actually felt ok. I was breathing alright and was thinking more or less straight. It only took 12 thrusters to change that, but still.

I want a sub 3 Fran by the end of the year, not sure how doable that is, but I'm throwing it out there.

WOD 02.07.09

Ascending/Descending workout of 225lb deadlifts alternated with burpees.

10 Burpees
1 Deadlift
9 Burpees
2 Deadlifts
8 Burpees
3 Deadlifts
7 Burpees
4 Deadlifts
6 Burpees
5 Deadlifts
5 Burpees
6 Deadlifts
4 Burpees
7 Deadlifts
3 Burpees
8 Deadlifts
2 Burpees
9 Deadlifts
1 Burpee
10 Deadlifts

Time 7:17

Thought it would be a little easier and faster than that. I was comparing it in my head to the deadlift/burpee WOD from the Games, 50 less pounds on the deadlift but 30 extra reps. The extra volume caught up to me after a while.

WOD 02.05.09

Snatch
136x2x5

Snatch Pull
165x3x5

Press
152x3x5

Back Squat
260x3x5

End of fairly easy week, next week is gonna suck.

Back Extensions 12x3
GHD Sit-ups 12x3

3 Rounds
Row 500m, Rest 1 min
R1 1:38
R2 1:52
R3 1:48

WOD 02.04.09

Clean
176x3x5

Clean Pull
212x3x5

Bench Press
225x3x5

Deadlift
380x3

WOD 02.02.09

Snatch
136x2x5

Press
155x3x5

Squat
286x3x5

30 Muscle Ups in 8:40

Had a nice pace going, was looking to finish right around 7 mins and then it all fell apart with one to go. A bunch of failures before I finally nailed the last one.

WOD 02.01.09

Did a ascending/descending workout of HSPUs and L -sit Pull-ups
15 Handstand Push-ups
1 L Pull-ups
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

Time 14:03 (about 3 mins faster than the last time I did it back in July).