Randy

WOD was Nicole, but I don't run and didn't feel like rowing so did the alt, which was…

"Randy"

75 pound Power snatch, 75 reps for time.

Time: 6:09. 19 seconds off my PR back in August '08, so not too bad.

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Score: 289. I was sucking on this one :( Down from my PR of 324.

Squats

This hotel gym is ghetto, so decided to do 300 squats in my room.

time: 9:33. I broke this into 30 sets of 10 reps with a short rest to just shake my leg out and mark the set on paper. Of course I could have gone faster during some sets, etc, etc. Looking on my log, the last time I did this WOD was 01/07/09 in 9:40. So a bit better without actually working at getting better. Next time I'll try a 20 round Cindy approach and see what happens.

CFE

mobility

CFE Run: 3x( 200m + 400m+ 600m) //elliptical, LV5//

Rest the exact time it takes you to do each interval in each set.

5 min warmup

200: :31, :29, :26
400: :57, 1:12, 1:04
600: 1:54, 1:52, 1:54

5 min cool down

That sucked.

12 x kte

DL and rowing

Did the main page WOD today with some minor alterations. First off, I subbed 1,000m rowing for the 800m run. Not fun. Second, I decided to do sumo DL vs. regular DL. This was mostly 'cuz I never do sumo and thought it would be good to tweak those muscles a bit.

Time: 16:22

Burned through the first and last set of DL with no breaks. Second set was in groups of 5. The rowing blew and I was struggling to keep it under 2:05 pace, and not always successful. Oh well. Maybe a renewed CFE regiment when I get back from this next trip will help me out.

pull-ups

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

time: 25:09


All sets were broken. By round three I couldn't get all the way over the bar with the weighted pull-ups. It was either drop weight or continue on and do the best I could with a shortened ROM. Strict and kips were good (but broken). Guess I need to GTG with some weight on the pull-ups from now on.

Yesterday's alt

Am going to try and add more CFE's to my routine. My metcon sucks, so hopefully this will give me the extra umph I need.

mobility
cfwu x 1 (10#)

cfe: 20:10 x 8 = 747m

Missed doing yesterday's WOD due to a busy gym and our anniversary dinner out at Hannoki's. Did it today and got beat down.

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

time: 26:20

JT

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

time: 16:18

Belly full of vanilla milkshake slowed me down!

Push Jerk

Was going to do the main site WOD, but on the squat clean warm-up I felt my wrist and decided not to push it. I do hope it heals up soon as its really starting to piss me off.

mobility

PJ: 7 x 3

1 x 3 x 45
1 x 3 x 94
1 x 3 x 135
1 x 3 x 145
1 x 3 x 155
1 x 3 x 165
1 x 3 x 175
1 x 3 x 185
1 x 3 x 195
1 x 1 x 225(f)

My PR is 205, but obviously if I can crank out 3 x 195, I should be a bit higher. I went for the gusto (got greedy) and didn't quite make it. Next time during singles I'll have it!

BS

Always nice to have a posted WOD that is a favorite. It was date night AND the gym had a steady stream of people, so I got my workout in when I could. Because of that I skipped the CFWU.

back squat: 3, 3, 3, 3, 3

1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
5 x 3 x 290

I figured I would fold under on the last sets but it was surprising consistent for all of them. Still have a ways to go to get back up where I was before leaving Afghanistan, but it seems I'm on the slow march back!

Annie

Was planning on doing the main page WOD, but we kept a steady stream of people coming in the gym that by the time I had some free space and wasn't keeping track or time for someone it was late. I fell back on doing Annie since it's relatively quick but still a metcon and had lots of sit-ups.

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

time: 8:39 (pr)

Was surprised as I didn't think I had a PR in me, much less a PR of almost 1.5 minutes.

Front Squats

Feeling a bit beat down so did the easy alt.

mobility

Front Squats

1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 245

Jackie

Was traveling yesterday, so made up the WOD Jackie.

mobility

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

9:57

Too slow, too many breaks.

Nancy

Normally a rest day today but since I missed Monday and I'll prolly miss Friday, figured I'd do the alt which is …

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

We went to a different gym today to see what else Ft. Hood had to offer. This one was much bigger than the first, almost like Estep gym with all the machines and weights in a big open area.

I had to sub elliptical for run. Elliptical didn't have a distance reading so just did 2 minutes per set.

Time: 15:53

KTE x 13
HPC: 1 x 10 x 45#
FTH (feet to hands) x 6
HPS: 1 x 10 x 45#



Picture from squat rack looking across towards the ellipticals.

Deadlift

Brian and I made our way to one of the gyms on post after work. Typical military gym with way too many machines and not enough free weights, but this one had two big squat racks and no one using them, so decided to make up yesterday's WOD.

mobility

Deadlift: 1, 1, 1, 1, 1, 1, 1,

1 x 10 x 135
1 x 5 x 225
1 x 1 x 315
1 x 1 x 405
1 x 1 x 415
1 x 1 x 425
1 x 1 x 435
1 x 1 x 445
1 x 1 x 455
1 x 1 x 465(f) grip

My grip actually started slipping on 405 but no chalk. Damn them! Anyway, I prolly could have pulled the 465 but my grip started to give way when I had it about 2" off the ground. Such is life. Finished up the DL's with:

1 x 10 x 225
1 x 5 x 225 (sumo)

KTE x 12

Brian was still working out so went into another part of the gym (converted racketball court) where the dumbbells were and did:

1 arm DB swings

1 x 21 x: 10, 15, 20, 25, 30

By the time I finished this up it was time to roll. Very nice to lift real weight while at work. We'll try a different gym tomorrow and see how it fares compared to this one.


My last successful set sitting in the rack.

CFE

Another hotel for the week, this time down in Killeen, TX. Definitely not a vacation spot!

mobility

CFE: 120:60 x 6,or 2 min on 1 minute off x 6

elliptical LV5: .18, .18, .18, .18,
.18, .18




Holiday Inn Express, Killeen Texas