Rack Pulls

Another day of rack pulls. Didn't have the thunder like I wanted so might have to make some adjustments in weight, sets, reps, etc. We'll see what pops into my head next week.

mobility
cfwu x 1

rack pulls:
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
1 x 3 x 405
1 x 3 x 455
1 x 3 x 455(2)
1 x 5 x 405
1 x 5 x 315
1 x 5 x 225

tabata row: 781 m total distance (I'll have to check the rower to confirm this).

Shoulder Press

Late night WOD. Didn't do any mobility or cfwu, just straight in.

SP:
1 x 10 x 45
1 x 5 x 105
1 x 5 x 115
1 x 5 x 125
2 x 5 x 135

This seems to be going well. I'll try 3 sets of 135 next time.

Annie

The running part was out for me on Mr. Joshua, and with the forearm still sore, waved off from subbing rowing. Decided to do Annie instead.

mobility
cfwu x 1

"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

11:00 (pr)

I was sucking in the abmat sit-up department. Hopefully the cfwu will help tighten me up there.

Back squats

Another day, another workout of back squats. I've fallen off from my big squat numbers back in Afghanistan and need to build myself up. Today consisted of:

mobility
cfwu x 1

BS:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 225
5 x 5 x 255

ab bucket 90 degree x 10

Rack Pulls

I was feeling a bit lazy yesterday and ended up missing the WOD. Did what was planned for yesterday today. It's been 2 weeks since I've done rack pulls, but despite that I thought it was time to drop down from 3 boxes (12" elevation) to 2 boxes (8" elevation). If I had some 1/2 boxes I might have gone that route but oh well. I'm sure I'll get around to making some of those eventually. And the workout went…

mobility
cfwu x 1

2 box rack pulls
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
1 x 3 x 405
2 x 3 x 455
1 x 1 x 455

That last set of 1 pull was obviously a failed 3x. Going to do this WOD again next week and we'll see if I can increase the number of 455 sets.

Our ab bucket has been woefully under-used in the last year since Oak has been gone. That along with my conversation with John about having so many things in CF that it's hard to squeeze them all in motivated me to put that piece of equipment to use.

ab bucket, 90 degree x 10

Dymphna said I was looking skinny so need to start bulking up again! 190lbs, here I come!

Tabata squats

Another night in the hotel, another hotel WOD. Dymphna suggested so I did tabata squats.

21, 21, 21, 19, 19, 18, 16, 16 = 151

Started strong and started to fade. Next time I'll use the game strategy, so I'll look to do 19 per set, which will give me 152. Of course I'll put on the after burners on the last set to squeeze out a few more reps, so we'll see.

Burpees

Decided to just do 50 burpees to check the block for a WOD today. I didn't time it but did do them nonstop (although slow!)

Tabata push-ups

On the road again, this time in Kingsland, GA. Trying to be consistent and get a WOD in each day, even if it's nothing more than some burpees. I decided to to tabata push-ups again. Last time I clocked 6 sets of 10 and nosedived the last two sets bombed at 5 each. Working the numbers I decided to game it even more, dropped each set down to 9, meaning if i can maintain it across the board that would add 2 more reps then last time. And the results?

Tabata push-ups: 9, 9, 9, 9, 9, 9, 9, 11 = 74

As you see, I keep it steady and even squeezed out two extra reps on the last set. Nice surprise. I'll try and add a rep or two next time!

Back squats

mobility

cfwu x 1

1 x 10 x 45
1 x 5 x 135
1 x 5 x 225
5 x 5 x 245

Felt good and not overly heavy like things have felt lately. We'll see how this feels the week after next after being on the road all next week.

Snatch and rowing

Did the main page wod today but subbed the 400m run portion with 500m row. No, that wasn't fun at all.

Time: 25:25

Yea, my metcon is in the toilet along with everything else right now. Still having issues with my right forearm as well. Hopefully all this clears up soonest.

Shoulder Press

Forgot to post yesterdays WOD results, so lets do that first

cfwu x 1

bench:
1 x 10 x 45
1 x 5 x 135
5 x 5 x 185

Feels as if I need to ease into things lately. Lots of sore muscles and reoccurring injuries flaring up. Getting old!

Today was a whirlwind trip down to Tampa and back. Somewhat draining but the sleep on the plane helped. Decided to do some shoulder press.

mobility

cfwu x 1

SP:
1 x 10 x 45
1 x 5 x 95
1 x 5 x 105
1 x 5 x 115
1 x 5 x 125
1 x 4 x 135

Dymphna and Jess were going to do the CFE with rowing so I jumped on the bandwagon. 10 seconds of work followed by 20 seconds of rest for 16 sets. Basically a reverse tabata x 2.

Back squats

Seems I've been slacking again. Ugh. Let's see if I can pull my head out of my ass and get some work done here in the next few weeks.

cfwu x 1

BS
1 x 10 x 45
1 x 5 x 135
5 x 5 x 225

Later on did 1k row @ 2:01 pace. Time was 4:00.4

Tabata push-ups

Am up here in Cape Cod for work. Coming off whatever bug I had last week I ended up slacking both Sunday (travel) and Monday. Standing outside all day beat me down but figured I better do some type of WOD before I become known as the slack-master!

Tabata push-ups: 10, 10, 10, 10, 10, 10, 5, 5

I kept form very strict, touching chest to the floor and locking elbows out completely in order for the rep to count. Doing only 10 for the first few sets allowed me some extra rest time, which obviously didn't help me those last two sets. I really struggled and had to break them down to singles to get 5. I'll try and use this as one of my hotel WODs and see if the numbers can increase. Consistency is the key!

Rack Pulls

Feeling a little better today than the last few days. Still not 100% but enough to get a WOD in without feeling a near death experience. Since it's Saturday, rack pulls!

mobility

cfwu x 1

rack pulls
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
1 x 3 x 405
5 x 3 x 495

cfwu x 1

This will be my last set with 3 boxes (12" off the ground). Next time this comes up I'll lower the boxes (which increases my range of motion) and drop the weight back down before building it back up. Will be interesting to see how it goes.