1.14.11

Strength

3-3-3-3-3 Deadlift

275, 315, 365, 405, 425(1)

Met-Con

10 Rounds

Row 60 secs, Rest 60 secs

Goal is to reach 3000m

For every 5m short of 3000, do 1 HSPU

Finished at 3,111m

1.12.11

"Air Force" WOD

For Time:

20 Thrusters 95#

20 SDHP 95#

20 Push Jerks 95#

20 OHS 95#

20 Front Squats 95#

Begin the WOD with 4 burpees and complete 4 burpees at the top of every minute.

 

As rx'd: Finished before the 10th minute - I think 9:40 something.

This was a brutal WOD.  Things were going great until I began the OHS.  I honestly did not think I could stabilize the weight over my head.  I knew 4 more burpees were waiting for me at the end of the minute though, so I tried to stay on the bar as much as possible.  Looking forward to a rest day tomorrow.

1.11.11

Weighted Pullups

1-1-1-1-1

25, 35, 45, 70, 90(f)

Five Rounds - Each Round For Separate Time

5 Muscle Ups

25 KB Swings 40#

100 Double Unders

Rest 2 Mins

 

Accidentally left without recording my times, but I remember finishing with a total of 34 minutes and some change.  For some reason I really struggled with the muscle ups today (I'm sure it had something to do with the weighted pullups).  Because this WOD was for speed, I went immediately to pullups/ring dips after a failed muscle up.  The progression of muscle ups per round was as follows: 3, 2, 2, 2, 1.

1.10.11

For Time:

1-9 (ascending), 10 calorie row, 9-1 (descending)

75# Push Press

Box Jumps

75# SDHP

20# Wall Ball

As rx'd: 21:02

Wendler Week 4 Deloading
Back Squat 5-5-5
120, 150, 180

1.7.11

Wendler Week 3

Deadlift 5-3-1+

285, 305, 340(8)

 

I accidentally did 285# for 5 when I was supposed to only do 270#.  Oh well, I guess it will only help my strength.  This Wendler stuff seems really simple but I've figured out a way to mess it up on more than one occasion.  

AMRAP in 20 Mins:

225# DL 6 Reps

7 Burpee Pullups

10 2 Pood KB Swings

200m Run

As rx'd: 7 Rounds + 5 KB Swings

This was my last WOD at home before heading back to East Lansing.  It's been great training with Bob and Kenny for the past month.  We tend to push each other to the max and have a lot of fun doing it.  I am hoping that by the next time I come home they will have their own box up and running!

1.6.11

I rarely get sick.  I hate being sick.  Being sick sucks.  The past 2 days, I have been sick.  It sucked.  I had flu-like symptoms, slept more hours than I was awake, missed two days of training, and lost 6 lbs.  Today marked my triumphant return to training.  Needless to say, I think I'm still feeling the effects of whatever bug bit me.  What an awesome way to start the new year.

Wendler Week 3

Push Press 5-3-1+

110, 125, 135(6)

 

For Time:

75 Situps

75 Pushups (Hands Release)

50 K2E

50 Parallette Pushups

As rx'd: 12:01

I got tired very quickly and never really recovered.  It was a struggle to make it through, but it felt good to get a sweat in after being home for almost 48 straight hours.  I'm hoping to be full strength tomorrow. 

1.3.11

Wendler Week 3

Back Sqaut 5-3-1+

225, 255, 285(5)

3 Rounds For Time:

400m Run

30 OHS 75#

21 Pullups

As Rx'd: 16:10

The run was a bit longer than 400m.  I definitely felt the effects of the holiday weekend and my poor diet.  Another weird thing happened during the WOD.  My hands felt tingly and numb after the 2nd round of OHS.  I'm thinking it was a circulation issue.  30 reps on the OH position is probably the longest I've had my shoulders engaged with any weight.