Knee surgery

Well I finally got around to getting my left knee cut on. Medial meniscus and all that jazz. It was a relatively quick procedure, out-patient from Clarksville Surgical Center. The doc said I should do as much as I'm able, so hopefully I'll be back in full capacity in the gym within a month or so. In the meantime I'll work on some of my weaknesses that don't require the use of legs or stabilizing. Iron cross here I come! ;-)

Power snatch, box jumps and rowing

mobility
cfwu x 1 (20#)

AMRAP in 15 min. of
3 Power Snatches 135 lbs
6 Box Jumps 24"
Sprint 40 yards
(subbed 50m row)

11+3

Tried to stay relatively steady in the work pace. Prolly the PS sucked the most as it seemed to suck all the air right out of me, especially right before the box STEP (no jumping for me!).

Rowing, PC's and PJ's

Ugh!

mobility

As usual, can't do the sprint so subbed a 200m row for the full gasser. Was sucking!

3 rounds for time:
1 Full Gasser
12 Power Cleans 185 lbs
6 Push Jerks 185 lbs

17:18

The row was actually the easiest of the three exercises. The PC really sucked the air out of me and I basically did 12 singles each round. I could string 3-5 together back to back before a longer gasping attack occurred. The PJ's were broken into sets of 3 each round. Again, not so much heavy as no oxygen to process the work!

Death by Tabata

Back home for 2 weeks! Watched Wes do this WOD and started dreading it. Oh well

mobility
cfwu x 1 (20#)

Death By Tabata
Perform:
Tabata Deadlift and Burpee
Professional - 275 lbs

DL / Burpee
8/5, 5/4, 3/4, 4/4, 4/4, 3/4, 4/4, 4/4, 4/5

35/34

DL wasn't heavy, just had no air to do any reps.

KB swings and burpees

Missed Tuesday's WOD and took yesterday's rest day, so today I HAD to get a workout in. The CFFB said…

Perform for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Kettlebell Swing - 2 pood
Sprint 100 yards

Being at a Globo gym I subbed 70# DB for KB and having bump knees and no rower I subbed 5 x burpee box jumps for sprints.

12:05

That sucked. Will be interesting to do this WOD again with (a) a real KB and (b) sub rowing instead of bbj and see how my time compares.

squats and box steps

Up in NH for work. Missed yesterday's WOD 'cuz I was too tired to find a gym. Today I grabbed a week membership at a Gold's just down the road from the hotel. Modifying the WOD to work in a globo…

mobility

5 rds for time
BS 225 x max rep
20 x 20" box step up

12, 6, 8, 6, 8 = 40

10:54

Will have to shoot for 10 reps per round next time this one comes up.

Power snatch and box jumps

Heading out this morning for work, so squeezed a quick one in while everyone else was doing "Filthy 50"

mobility

5 rounds for time of:
6 Power Snatch 135 lbs
10 Box Jumps 24" box

11:10

sprints

Still can't run so subbed rowing the 96m-100m in place of.

mobility
cfwu x 1 (minus pullups / dips)

BS:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
3 x 5 x 245

Legs unusually sore. Still not sure if I'm 100% healed on the groin issue. I didn't feel it with 245, so I'll see about pushing the weight higher next time.

SP:
10 x 2 x 126.5 w/ 30 sec rest

Sprints
Complete 12 Half Gassers at the top of each minute.

12 x 96m row (@ :20 per)

These sucked but not tremendously. Those bear crawls yesterday were evil.

thrusters, bear crawl and slam ball

mobility

9 on 7
Complete 5 rounds for time of:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (60 lbs or as heavy a ball or mock plate slam as you can find)

16:10

As a comparison, Oak did this in the 9's, Wes in the 10's, and Tim and Mark in the 12's. Yea, I'm a metcon slacker.

FS, BP & rowing

mobility
cfwu x 1 (20#)

Deadlift
1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
1 x 5 x 405

Front Squats bw 20 seconds
Rest 40 Seconds
Bench Press bw 20 seconds
Rest 40 Seconds
Sprint 100 Meters (sub row)
Take the rest of the minute for rest.
(bw=195)

1. 4, 8, 22 sec
2. 5, 9, 20 sec
3. 5, 9, 21 sec
4. 5, 7, 20 sec
5. 5, 4, 21 sec

That sucked, but not as bad as the KB swings. Obviously I crashed on bp at the end.

row, kb, push-ups

mobility
cfwu x 1 (20#)

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups
*Rest 1 minute between rounds.

Since I'm not running I subbed a 100m row for the shuttle run.

1:00, 1:00, 1:00, 1:08, 1:38

Last two sets crushed me. Did I mention how much I hate metcons?

DB thrusters and rowing

Back home! My metcon is sucking!!!!

mobility
cfwu x 1 (20#)

AMRAP in 15 minutes:
15 Dumbbells Thrusters 45 lbs
500 Meter Row

2 rds +15 + 390m

New cycle

Away for work, this time over in Florida again. Missed a couple of WOD days but finally got one today. Since the strength cycle is over (and was a success in my book), I've decided to try the CrossFit Football WODs. Seems they maintain a heavy strength bias and add the metcon piece that I've been slacking on for quite a while.

For today…

mobility

Weighted pull-ups
5 x 3 x 50

"Lizzie"
15-10-5
135# power clean
2x bar dips
8:20

The rx'd weight was 185, but working out at a local gym, The Athlete's Choice Fitness Center which while has lots of stuff, it doesn't have bumpers or chalk so had to keep the weight somewhat manageable. Also the dips were supposed to be ring dips. Better than doing nothing at all.

Snatch PR

Last day of PR testing for this strength cycle. And the results for the power snatch…

mobility

PS:
1 x 5 x 55
1 x 5 x 95
1 x 3 x 115
1 x 1 x 135
1 x 1 x 145
1 x 1 x 155
1 x 1 x 165
1 x 1 x 175
1 x 1 x 180 (pr)
1 x 1 x 185(f)

Only a 5# PR, but a PR nonetheless. That is just under a 3% increase for the power snatch. Again, not great but any increase is good. It would be nice to hit BW by the end of the year. I guess we'll see how the next 3 month cycle of WODs goes.

Bench press PR

mobility

BP
1 x 10 x 45
1 x 5 x 95
1 x 5 x 135
1 x 1 x 185
1 x 1 x 225
1 x 1 x 255 (pr)
1 x 1 x 260 (pr)
1 x 1 x 265 (pr)
1 x 1 x 270 (pr)
1 x 1 x 275 (pr)
1 x 1 x 280 (pr)
1 x 1 x 285 (pr)

Lots of PR's today. Granted my last bench max attempt was back in Afghanistan (13 July 2007). Since then I've done a few WODs where I've got x3's for 245, etc but no real 1RM attempt. Very happy, especially given my bum shoulder. So a 35# or a 14% increase!

Power Clean PR

mobility

power cleans
1 x 5 x 55
1 x 3 x 95
1 x 1 x 135
1 x 1 x 155
1 x 1 x 175
1 x 1 x 185
1 x 1 x 195
1 x 1 x 205
1 x 1 x 215
1 x 1 x 225
1 x 1 x 235
1 x 1 x 245(pr)
1 x 1 x 255(f)

Could have made a smaller jump to 250 and gotten that, since I almost had 255, but no guts, no glory. I'm happy as my old PR was 235 and it was ugly. 245 on the other hand was as clean as I could make a heavy lift.

Deadlift PRs!

Finally a WOD that I can actually get a PR in.

mobility
cfwu x 1 (17.5#)

DL
1 x 5 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
1 x 1 x 460 (pr)
1 x 1 x 465 (pr)
1 x 1 x 470 (f)
1 x 1 x 470 (pr)

Lots of yelling on that last pull!



Update: After scrabble I thought about the numbers, so for comparison sake:

Pre-strength cycle: PR 455 @ 190 = 2.39 x BW
Post-strenght cycle: PR 470 @ 194 = 2.42 x BW

So not only did the overall weight go up, but in comparison to BW went up too. Very happy indeed!