Back squats

mobility
cfwu x 1

bs:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
5 x 5 x 280

The last two sets of 280 were tough, as in I almost didn't finish them. I may only last another WOD or two before having to switch to 7 x 3's. We'll see.

Weighted pull-ups

Since I've been slacking on pull-ups, thought I'd modify the alt WOD and get a bit more volume in.

mobility
cfwu x 1

weighted pullups x 1:
5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60

weighted chinups x 1: 55, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5

Rack Pulls

mobility

rack pulls (2 box)
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
5 x 3 x 425

Felt good and not as difficult as this same WOD last time with lower weight. Hopefully a sign.

Bench press

I forgot to post yesterdays WOD, so…

back squat

1 x 5 x 45
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
5 x 5 x 275

And for today since I already did BS, I decided on bench press…

1 x 10 x 45
1 x 5 x 135
1 x 5 x 185
5 x 5 x 205

Rack Pulls

mobility

Rack pulls (2 boxes)

1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
5 x 3 x 415

Shoulder Press

Picked the alt WOD since I'm home and need barbell work. Of course I misread and did 7 x 3.

mobility

SP: 7 x 3
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
7 x 3 x 140

Felt good and will move up next time this WOD or 5x5 comes along (next week!).

Burpees

Worked a long day yesterday and skipped the WOD so decided to make it up on todays rest day.

burpees x 50: 4:34

Not my fastest time, but I was going for the nice and steady pace. I took a too long break at rep counts 25 and 35. If I would have skipped the break at 35 I prolly would have beaten my previous of 4:26 on 04 May 08. Oh well, maybe next time ;-)

Double unders

Another hotel WOD. How does 300 double unders sound? Yea, I thought so too but decided to do them anyway.

Time: 10:00

The first 65 were unbroken using my normal singe/double cadence. After that I broke it up into mostly sets of 10 with a few sets of 20 in there towards the end to try and finish it off. My lungs were screaming! Definitely a good hotel WOD that doesn't take up too much time.

Tabata push-ups

Back on the road again, this time down in Galveston, TX. Did tabata push-ups tonight using the original strategy. Check this link if you don't know what I mean.

tabata pushup (OS)

25, 17, 7, 7, 6, 5, 5, 5 = 77

So same score I got on 12/08 using GS. Guess that it's good I had a similar score with both strategies. I think OS was more draining at the end, trying to eek out those last few reps one at a time. I'll jump back to GS and try to up the number 1 or 2 reps.

Rack Pulls

I usually do these on Sunday, but seeing as I'm leaving tomorrow again and Sunday is a rest day I bumped them up today. And to think I really considered doing either the 10k row or Karen. Anyway…

Rack Pulls (2 box):

1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
5 x 3 x 405

Seeing as my last WOD of rack pulls with 2 boxes was less than ideal with 455, I decided to drop down to 405 and build the weight back up. I'm assuming the slow progression, while frustrating, will pay off in the long run and get me that much closer to my goal of a 500# DL.

Tabata squats

The perfect hotel WOD. Last time I did this (11/19) my final score was 151. The numbers work out to 19 per set to score a 152, so…

20, 20, 20, 20, 20, 20, 20, 20 = 160(pr)

Not too bad, although I was dying. Next time this WOD comes up it'll be that much harder to beat!

Rest Day

Was thinking about a WOD but Dymphna talked me into taking a rest day. :)

Annie

Had a late day at work yesterday and forgot to post this before hitting the sack. Did Annie in the hotel room. Lucky for me I brought one of the buddy lee ropes. To replace the abmat I used one of the pillows off the bed and got a 23 second PR.

"Annie"

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

Time: 10:37 w/ unanchored sit-ups

Tabata push-ups

I'm back down in Miami for work again. Was a long day but made sure I squeezed in a hotel WOD.

Tabata push-ups:
10, 10, 10, 10, 10, 10, 10, 7 = 77

Thats 3 more reps than the last time I did this WOD on 11/17. So far so good.

Shoulder Press

Finally seeing some progress in the SP.

mobility
cfwu x 1

SP:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
5 x 5 x 135

Unfortunately I'll be on the road for the next 2 weeks so won't get m(any) barbell WODs. Hopefully I can stick to the hotel WODs and make a few gains in that department. We'll see.

Lunges

Somehow I misread this and made everyone do 20 steps (10 per side). Dymphna corrected me later that evening, so I followed suit and did 20 steps to suffer along with them.

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps (sub 20!)
50 pound dumbbell, swing, 15 reps

10:12

Yea, that was hurting towards the end. Did each set unbroken but had some gasping time during the transition between exercises and sets. Such a slacker!

Back squats

I needed to get my back squats in this week so today was as good as any.

mobility
cfwu x 1

bs:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 225
5 x 5 x 265

That was definitely feeling heavier than I remember 26#5 feeling. Oh well. After a short break:

power snatch:
1 x 5 x 45
1 x 1 x 95
1 x 1 x 115
1 x 1 x 135
1 x 1 x 155
1 x 1 x 165(f)

Not the smartest thing as my right forearm is now tender again. I saw that big blank area for guys on the board and wanted to post something. I think my PR is 165 from overseas, but wanted to put a number up from CFC.

CFE row
8 x 250m at 90 seconds

This was pretty yucky. I kept my average row under a 1:50 pace, but I was dying after the 3rd round. My metcon is for shit.

Jackie

Needed to do some metcon, so looked at my PR list and saw that I hadn't done Jackie since Feb '07. I also took into account it was a relatively short WOD. I'm all about the quick metcons :-)

mobility
cfwu x 1

"Jackie"

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Time: 9:46

No PR as my last (and only time) doing Jackie I scored an 8:50. I think I'll try to revisit this WOD in a month or two with the intent of beating my old PR for this. Of course that will only happen if I can crack down and stay consistent with doing more metcon or following the CFE WOD as well. Let's see what happens.