Thursday 03/01/12

Bike
First outdoor ride of the "spring." Felt pretty good. Biked from my house to Becky's house to walk Scout the Dog. Walked him once around the block. Rode home. About 6 miles.

"Aaron"
5 RFT of:
15 DB Split Cleans, 30# (used 25#)
15 Pull-ups
14:49
Grip killer.

Also, my car broke down in Lincoln on the way to State Basketball.

Wednesday 02/29/12

Run

1:00 on, 1:00 off, cover max distance. 

Chippin' Wood
For time:
25 Wall Balls, 14#
25 Box Jumps,18"
50 yards KB Farmer's Carry, 2-1.5 pood
25 DB Push Press, 35#
25 CTB Pull-ups (Just did regular pull-ups)
50 yards OH Walking Lunge, 25#
25 KB Swings, 1.5 pood
15 Ring Dips (Red band)
15 Jumping Pull-ups (same height as Burp-ups) (did regular pull-ups)
200m run
19:17

Monday 02/27/12

Swim
8 x 200m, on the 3:30 4:00.
I did the first two on the 3:30...then I realized that was NOT going to work so I changed it to 4:00. Only about :45 rest. Not awesome.

4 RFT of:
50 DU's
25 Sit-ups
10 KTE
5 OHS, 75#
13:44

Saturday 02/25/12

Volleyball Tournament

Friday 02/24/12

15 minute AMRAP of:
200m run
30 DU's
20 Wallballs, 14#
10 Push-ups
3 full rounds, plus run, plus DU's, plus 9 Wallballs. Good one.


Chippin' Wood
For time:
25 Wall Balls, 14#
25 Box Jumps,18"
50 yards KB Farmer's Carry, 2-1.5 pood
25 DB Push Press, 35#
25 CTB Pull-ups
50 yards OH Walking Lunge, 25#
25 KB Swings, 1.5 pood
15 Ring Dips
15 Jumping Pull-ups (same height as Burp-ups)
200m run

Thursday 02/23/12

Run
4 x 400m, rest 1:00 between.
10:25 total.
1-1:51
2-1:51
3-1:52
4-1:49
Back hurt the whole time. Not fun.

Strict Pull-ups
6 x 3 at Urban. Did a bunch of pull-ups and KTE yesterday so only got sets of 3.

Wednesday 02/22/12

"The Crucible"
25 Pull-ups
50 Deadlifts, 95#
50 Push-ups
50 Box Jumps, 18"
50 KTE
50 Wallballs, 14#
400m run
25 Pull-ups
27:00. Last time I did this my time was 28 and change...and the time before seems it was 17 something which makes me think I must have dramatically scaled and just forgot to note it online. Also, in those previous attempts I had done 15# DB Thrusters instead of Wallballs.

Tuesday 02/21/12

Swim
20 x 50yards on the 1:00.
This was good. Perfect recovery time. Not full recovery by any means, but some so I could start out fast each time.

Monday 02/20/12

6 RFT of:
5 Burpees
10 Pull-ups
15 KB Swings, 1 pood
20 Sit-ups
25 DU's
19:33
1-2:45
2-3:09
3-3:23
4-3:18
5-3:25
6-3:33

Thursday 02/16/12

Muscle-Up Drills:
2 Ring Rows (hands tight in false grip)
1 Ring Row into a MU

Hollow Rock Ring CTB Pull-ups

Ring Push-ups, extend one arm from bottom of Push-up, bring it back.

Dips

Swim:
25 minute swim
Went around 1300yard. Wasn't fast. Was sore a bit from yesterday.

Wednesday 02/15/12

Swim:
5-6 x 200y, resting 1:00 between each.
BRUUUTAL. Haven't swam in forever. Felt like that.
19:40
1-2:59
2-3:10
3-3:09
4-3:11
5-3:11

5 RFT of:
30 Walking Lunges
30 Wallballs, 14#
Holy cow. My legs were wobbly after one round. I thought it would be a good WOD at two or three rounds. After 5 rounds, my legs did NOT feel like carrying me. Ugh.
Time was 18:04

Monday 02/13/12

2 RFT of:
20 Pull-ups
20 Box Jumps, 18"
20 Power Cleans, 75#
20 Sit-ups
20 Push-ups
Total time: 11:58
1-5:27
2-6:31
Good one.

Sunday 02/12/12

5 RFT of:
Run 200m
10 Burpee Box Jumps, 18"
10 SDHP, 65#
10 Thrusters, 65#
Rest 1 minute between each round

Distance is supposed to be 400m, but my ankle is just getting better so I don't want to overdo it. Total time was 27:09
1-4:37
2-4:33
3-4:50
4-4:32
5-4:35

Saturday 02/11/12

3 RFT of:
10 Power Cleans, 85#
20 Pull-ups
10 Front Squats, 85#
20 KTE
10 Jerks, 85#
20 Box Jumps, 18"
Weight should be 95#, but I didn't think that would make for a good metcon, so I lightened it. I think it was about perfect. I did most of the weighted exercises in sets of 2, by the end 3.
Total time: 26:36
1-7:41
2-9:11
3-9:44

Friday 02/10/12

Run
3 RFT of:
Row 500m
21 Burpees
400m run

First run in months. This was AWFUL. Total time today was 25:03. That might be because I've spent the last three weeks sick and eating JUNK (mostly ice cream). It was about 5 minutes longer than my previous time. Ouch.
1-7:33
2-8:25
3-9:05

Wednesday 02/08/12

20 Rep Back Squat, SB 125#
Only got 15, then racked it. My low back was just tight as all get out. I think it was a good idea to stop.

For time:
5-4-3-2-1 Deadlift, 195#
50-40-30-20-10 DU's
25-20-15-10-5 Push-ups
Total time was 13:12
1 - 3:38
2 - 3:23
3 - 2:50
4 - 2:20
5 - 1:01

Tuesday 02/07/12

15 minute AMRAP
10 TTB
10 Burpees
10 KB Swings, 1 pood
10 Wallballs, 14#
Completed 5 full rounds, plus 10 TTB and 6 Burpees. Doing slower, better Burpees sucks.

Strict Pull-ups
5,5,5,5

Monday 02/06/12

Clean
5-5-5-2-2-2

33 x 5
63 x 5
83 x 5
93 x 5
103 x 2
108 x 2
113 x 1 (ties PR)

Dips with one red band
4,4,4,4

GHD Sit-ups
15, 15, 15

Thursday 02/02/12

Press
3 x 5 @ 75#
45 x 5
65 x 5
75 x 4,4,4

8 minute AMRAP of:
50' of Walking Lunges, 25# Overhead
10 Burpees
4 full rounds + lunges + 4 burpees

Wednesday 02/01/12

20 Rep Back Squat
120#

45 x 5
75 x 5
105 x 5
120 x 20

GHD Sit-ups
5 x 10

Strict Pull-ups
5 x 4 reps