Tabata Diane

Ugly WOD today. Basically tabata protocol for the DL with 315#, a minute rest then tabata protocol with hspu. And the results?

28 / 15 = 43

Starting with the idea of holding 5 reps per set on the DL but that fell off after set 3. hspu just sucked.

Power snatch and pull-ups

Went off of memory to do a wod and forgot the box jumps! Oh well! ;)

mobility
cfwu x 1 (20#)

15, 10, 5
Hang Power Snatch 135 lbs
Pull Up

8:07

Push-presses, etc.

Missed doing the WOD yesterday so made up that workout today.

mobility

Complete for time:
21, 15, 9
Push Press 135 lbs
Ring Dips
Burpee
Calorie Row

Time: 20:26

Ugh, that sucked bad. Not sure what was the slowest piece, but I'd imagine it was the burpees. Everything was way broken. Eric stormed through in 15'ish and Dymphna said Wes did it in 14'ish. I have a long way to go before I get close to that.

KB snatches

Another late WOD. Also didn't get the benefit of any of my pre-WOD rituals, meds, etc.

mobility

bs:
1 x 5 x 45
1 x 5 x 65
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135

rounds for time:
row 100 m
6 right arm KB power snatch 2 pood
6 left arm KB power snatch 2 pood
12 pull ups

16.22

Wow, those KB snatches crushed me. Looking at the board, Wes beat me by 4 minutes. Yea, I'm sucking.

Barbell complex

mobility

You have 2 minutes to complete the following:
Complete the cycle 5 times with 135 lbs of:
Power Clean
Thruster
Back Squat
Rack Jerk
row 300m.

Rest 2 minutes between rounds.

Decided to do this WOD but dropped the weight so as to keep it light on the knee. Used 95# and did a 300m row instead of the sprints. Times were:

1:15, 1:05, 1:10

I'm sure I would have been sucking with 135#.

DBHC & Rowing

Started my warm-up early as the gym was empty.

mobility
cfwu x 1 (20#)

A few people showed up so paused until a platform was free.

Power Snatch 8x2
1 x 5 x 55
1 x 5 x 95
1 x 2 x 135
2 x 2 x 165
5 x 2 x 155
1 x 2 x 165

Watched Joe and Tun do this one. Joe did the sprints in the back yard. Tun rowed but did full squat dbhc's. Not being that ambitious, I subbed rowing and did hang power.

For time:

20 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
15 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
10 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
5 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters

6:40

Short but sucky. Had to break up the set of 15 and 10 on the cleans. This would be interesting with a heavy barbell.

Late day

Gym was busy today and didn't get to start my workout until pretty late. Decided to do only the strength piece for now and we'll see how I feel tomorrow and if I make it up or skip it.

mobility

BP:
1 x 10 x 45
1 x 5 x 135
1 x 2 x 225
2 x 2 x 255
3 x 2 x 245

WPU:
5 x 3 x 45

CFFB

UGH! No mobility or warm-up today.

As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

11+ 7

Also did a little experiment with Geof's blood pulse oximeter, with the intent of seeing if an inhaler makes any difference to my WODs. Before and after readings were @ 98%. Feeling something not quite right, I headed to Wikipedia. And the answer?

Pulse Oximeter

Specifically under Limitations and Advancements: "Oximetry is not a complete measure of respiratory sufficiency. A patient suffering from hypoventilation (poor gas exchange in the lungs) given 100% oxygen can have excellent blood oxygen levels while still suffering from respiratory acidosis due to excessive carbon dioxide."

Which is pretty much what I was thinking. So what I really need is some type of device that will measure how effectively my lungs exchange gas, doing a before and after / with and without experiment. I'm thinking something like a Spirometer. Anyone's team medic have one?

Back in the gym again

After a week of work and no WOD's, I'm home and back in the gym. CFFB off-season was a rest day so I did the in-season WOD.

mobility
cfwu x 1 (20#)

Perform 8 rounds for time:
5 Power Snatches 95 lbs
Row 200 meters

15:16

Strategy was to grind through the PS unbroken and reduce my transition times between rowing and PS. The row actually went pretty slow, averaging between 2:10-2:20 pace. Not too bad for a tight knee.

First WOD after surgery

Keeping it light and slow, decided to do the off-season football WOD, scaling down the 135# thrusters to 45#, the 40# slamball to 20# and changing the burpees to strict push-ups.

mobility

Thrusters at 45 lbs for 1 minute
Rest 1 minute
Ball Slams for 1 minute (20 lbs)
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Push ups for 1 minute
Rest 1 minute

Thruster: 15, 15
SB: 24, 25
Row: 12, 12
PU: 25, 24

Overall felt good. Definitely sweated. My thrusters were right at parallel. I could have cycled faster for everything but again, trying to increase the ROM, so went slow and steady. Happy first WOD back!