1k and cffb

1k row: 4:15.7

That finishes up the skeleton crew halloween challenge from C2. I'm sure I'll do the next one as well, prolly around christmas?

cffb
Perform for time:
Sprint 4 x 100 meters (30 secs rest)
30 Push Presses 155 lbs
Sprint 4 x 100 meters (30 secs rest)

11:44
(subbed 100m rows)

and another 5k row

No warm-up or mobility, straight to the row.

5k row: 20:49.6

another 5k

5k row: 21:08.2

I was sucking at the end.

5k row

Just rowing.

5k row: 21:38.7

Power snatch and rowing

Decided to throw the towel in on the normal cffb WODs while the skeleton crew challenge is on. I'll do the strength piece of cffb and the rowing. For today…

ps warm-up: 45, 95, 135

ps: 1 x 3 x 145
1k row: 4:15.2
ps: 1 x 3 x 145
1k row: 4:06.6
ps: 1 x 3 x 145
1k row: 4:06.5
ps: 1 x 3 x 145
1k row: 4:09.2
ps: 1 x 3 x 145
1k row: 4:08.8
ps: 1 x 3 x 145

snatch grip shrugs
1 x 5 x 155
1 x 5 x 165
1 x 5 x 175
1 x 5 x 185

rest day

Rest day but doing the skeleton crew so…

mobility

5k row: 21:55

5k row

Was a rest day for cffb. Thought about doing the on-season, but got late so just did the first 5k row for the C2 Halloween challenge.

row 5k: 22:15

DL, FS, burpee pull-ups

a.m

Went over some core stuff with Oak from the ProBodX book. Pretty challenging stuff.

p.m

mobility
row 500m

Complete 6 rounds for time:
2 Deadlifts 150% of Body Weight
4 Front Squats Body Weight
6 Burpee Pull Ups

dl: 315# (1.6x bw)
fs: 195#
time: 16:33

Before I started I was thinking "maybe sub 10?" but after the first set, with fs and the bpu action, I was hoping to break 20! That sucked the wind out of me quick.

slam balls

mobility

For time:

Sprint 1/2 Gasser
25 Ball Slams 40 lbs
Sprint 1/2 Gasser
25 Ball Slams 40 lbs
Sprint 1/2 Gasser
25 Ball Slams 40 lbs
Sprint 1/2 Gasser
25 Ball Slams 40 lbs

sub 100m row for gassers

time: 10:24

Sprints

mobility

Complete 16 rounds:
Sprint 110 yards
*40 seconds rest between rounds

1. 27.1
2. 25.6
3. 22.1
4. 21.4
5. 20.9
6. 21.3
7. 21.0
8. 21.6
9. 21.2
10. tweaked / pulled left calf

Decided to make up the sprints since it was a "rest day" for the cffb off-season. After #8 I debated stopping as I was sucking and thought "1/2 volume to start on sprints and build up." Obviously that didn't happen and 1/2 way through the sprint my left calf seized up. I knew instantly that it was jacked, just hope it isn't too bad for too long where it impedes my other WODs. I guess we'll see come Friday.

BP, Pull-ups, GHD & rowing

mobility

Professional
Deadlift 10x3 @ 65% of 1 RM (30 secs rest)
*work on bar speed
245#

4 rounds for time:
Max Rep Bench Press Body Weight
Max Rep Pull Ups
15 GHD Sit Ups
250 meter row

10,21
10,13
8,11
6,13
time: 17:35

I don't really like when they mix max reps with a timed WOD, but oh well. Pull-ups fell off pretty fast, but then I have been slacking on them.

BS & BP

BS
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 245

Legs were feeling tight and not 100%, but overall knee feels good. I'll have to start pushing heavier on the squats.

BP
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 235

Was supposed to do sprints today but it got dark and late so I ended up blowing it off.

DL & DU

mobility

Complete 5 rounds for time:
7 Deadlifts 315 lbs
21 Double Unders

time: 10:30

This one sneaks up on you fast! I'll shoot for sub 10 min next time it comes up.

Power cleans on the minute

I missed posting yesterday's WOD results, so here it is:

Power Snatch
1 x 5 x 55
1 x 3 x 135
1 x 2 x 155
1 x 2 x 156
1 x 2 x 157
1 x 2 x 158
1 x 2 x 159
1 x 2 x 160
1 x 2 x 155

Complete 5 rounds for time:
10 Handstand Push Ups
10 Ring Pull Ups
10 GHD Sit Ups
10 Box Jumps 24"

18:34

And for today…

mobility

On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*use 85%+ of 1 RM for power cleans.

Used 195 (79.5%), as 205 didn't want to stay up on my shoulders.

Gasser's, PC and PJ

Didn't do an a.m WOD.

mobility

Of course it started raining right before I started the WOD. Strategizing against Trey's time, I moved the angle of the Gasser so that it started outside by the rope instead of the end of the yard. Easily saved me a minute or more, which was good as I ended up walking up the hill for part of the 2nd and 3rd rounds and hobbled downhill. Ugh!

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

18:34

About an hour later, another Fran practice, adding 5# and keeping the same rest period.


1 x 21 @ 50#
1 minute rest
1 x 15 @ 50#
45sec rest
1 x 9 @ 50#

No diet info today. Was a crappy eating day anyway. I'd be lucky to have hit 1,800 calories today and definitely short on protein. :(

BP and ring dips

a.m
Rest day on CF Endurance

Early p.m

mobility

21, 15, 9 reps of:
Bench Press (195#)
Ring Dips

time: 20:46

This was tough on the chest. The second and third set of bench was all singles. Obviously another weakness.

About an hour or so later I did some plank work. 30 seconds each position, totally 2:15. Let's see if I can start to incorporate this into my daily workload.

Another hour or so later I did some Fran work. Seeing as my Fran time is so bad, I'll try to build up some work capacity with thrusters and pull-ups. Gonna start slow and see how long I can stick with it as well. Hell is paved with good intentions!

Fran work
1 x 21 @ 45#
1 min rest
1 x 15 @ 45#
45 sec rest
1 x 9 @ 45#

calories: 2,201
fat: 181g (54%)
protein: 191g (25%)
carbs: 154g (20%)

Good ratio but for fat, but because carbs were so high, there should have been more fat. Protein was ok, I hit 1g per bw, so now I need to start hitting over.

Fran

Ok, am I back on the morning kick for cardio? Hopefully yes, but we'll see if I can stick to it.

a.m
CF Endurance
8 x 250m w/ 1 min. rest
:50.8
:54.0
:55.4
:55.6
:55.4
:55.9
:56.9
:57.9
total: 2000m 7.17.8

First one was strong, after that I started falling off towards the last 30-40m.

p.m
Fran
21-15-9
95# thrusters
pullups

time: 8:07

Came back after Gavin's football game and fell asleep with the baby for about 4 hours. Woke up and decided to get this WOD over with. Wasn't happy to start, do, or finish but what's to do? My weak sauce metcon is really showing itself here. Decided to just take it "easy" breaking every set in 1/2. Worked until the last set of pull-ups where I was just sucking. Looking at my calendar, it's been well over a year since I've done this WOD (9/15/08 w/ 7:00). Definitely shows my slackitude!

PC and metcon'ish WOD

mobility

Power Clean 3, 3 ,3 ,3, 3

135, 155, 175, 195, 215(1), 200

Seems my PC are a little slack lately. Not sure what the deal is. Might have to add them to the mix more??

Complete 5 rounds for time:

8 Handstand Push Ups

8 Ring Pull Ups

8 GHD Sit Ups

8 Box Jumps 24"

14:01

Limiting factor was HSPU. Slowed me down as all sets were broken.

overhead anyhow

mobility bs: 1 x 5 x 45 1 x 3 x 135 1 x 3 x 185 10 x 3 x 225 w/ 30 sec rest

Squats were supposed to be at 65% max (245#) but still tentative for knee. Glad I did cuz that was tough with 225#. As many rounds as possible in 15 minutes: 5 Reps Locked Overhead (anyway possibile) 185 lbs 10 Push Ups 15 GHD Back Extensions 3 rds + 4

This beat me down. :(

200m sprints

Went ahead with the off-season WOD. Legs were like cement blocks :(

handstand hold for time:

0:41s, 0:45s, 0:44s

Complete 8 rounds:

Sprint 200 yards

*Rest 60 secs between rounds.

1:04, 0:58, 0:53, 0:53, 0:49, 0:49, 0:47, 0:44

calories: 1,854

fat: 112g (54%)

protein: 143g (31%)

carbs: 69g (15%)

Fat and protein ratios look good, although overall intake was low, reflecting in the gram count. Carb grams were in the right amount but ratio is skewed since total calories is under.

Rest Day

After a day with Warrick we came home and took a nap, so I decided to take the CFFB off-season rest day. :D

morning bw: 194.8

calories: 2,348
fat: 233g (66%)
protein: 179g (22%)
carbs: 90g (11%)

Not too bad. Still a bit low on protein and a bit high on carbs.

Warrick's here!

Went to the hospital last night around 0140 and by 1130 Warrick was in the world and crying. Obviously didn't do a WOD yesterday. Everyone was able to come home today, so this evening grabbed a quick one.

mobility

As many rounds as possible in 12 minutes:
3 Handstand Push Ups
5 Pull Ups
7 Knees to Elbows
Post times to comments.

7rds +3+5

Yesterday and today are carb days for the AD, so didn't even bother trying to count. Maybe next week when we're not dealing with a baby delivery!

Squats and burpees

mobility

Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20"

time: 13:48

That sucked. I was somewhat favoring my right knee, and only got 7 reps per set. I might have been able to get more on the first one or two, but I was struggling to make 7 at round 3 and beyond. Burpee box jumps were slow, with an extra step in there after burpee to position myself for the jump.

calories: 1,579
fat: 105g (60%)
protein: 118g (30%
carbs: 39g (10%)

Ratios are right in the ballpark, just the overall consumption was a bit too low.