Sunday, March 25, 2012

3.25.12 "Diane"

WOD (scaled): Diane: 21-15-9 of 185-lb. Deadlifts; Hand-Stand Push-Ups

I Did: 15:00 of 185-lb. Deadlifts and Modified Hand-Stand Push-Ups (Toes on Bench, knees bent)

THIS IS 4:22 IMPROVEMENT OVER PREVIOUS BESTS WODS!!!

Saturday, March 24, 2012

3.24.12

WOD: Progressions (ex: 3-6-9-12-etc) in 7 minutes of 100-lb Thrusters and Chest-to-Bar Pull-Ups

I Did: 3-6 +6 Thrusters of:
100-lb. Thrusters
Chest-to-Bar Pull-ups with 52.5-lb. assistance

Sunday, March 18, 2012

Measurements 3/18/12

Measurements (3/18/12 / 7/2/11 / 5/7/11)

Wt: 239.6 / 235 / 226.4

Measurements: 
Neck: 15.5" / 15.785 / 15.125
Rt Bicep: 15.5" / 14.875 / 14.5
Rt Forearm: 11.875" / 11.875 / 11.75
Chest (Nipples) Expanded: 49.75" / 49.5 / 48"
Belly (Navel) Sucked-In: 44.5" / 43.5 / 41.5"
Mid-Thigh: 22.125" / 22.5 / 21.25
Mid-Calf: 15" / 15.25 / 15"

3.18/12 "Jerry"

WOD: For Time: Run 1 mile; Row 2k, Run 1 mile

I Did: 43:08: Run 1 mile; 200 Sumo-Deadlift-High-Pulls; Run 1 mile

First mile: 6.4 mph pace
SDHF broken into 13-12's for 25, starting each minute. This took me roughly 19 minutes to complete.
Last mile: Run-walk mixtures as much as I could do. It took about 12 minutes to complete.
Nasty, nasty, nasty work out. Felt exhausted afterward.

Saturday, March 17, 2012

3.17.12 "J.T."

WOD: 21-15-9 of Handstand Push-Up Progressions; Bar Dips; Push-Ups

I Did: 22:18 of
Handstand Push-ups with Feet on bench, knees bent hanging below bench, head to the ground
Bar Dips with 32.5-lb. assist
Push-ups with hands off the ground each rep.

For Warm-up I ran 1.5 + in order to do the Vo2 Max test from (time: 12:40) http://www.motortrend.com/cars/2002/chevrolet/impala/ls_sedan/1012/specifications/

Estimated VO2 max is 42 which only puts me at the top of the "Good" category for my age range. Would like to up that some.

Friday, March 16, 2012

3.16.12 "Michael"

WOD: 3 rounds for time of: Run 800 meters; 35 Back Extensions; 35 Sit-ups

I Did: 32:17 of Run 1/2 mile (on treadmill); 35 Back Extensions; 35  Sit-ups

Back Extensions: Done on machine keeping lumbar arch and just pivoting at the hips as instructed.
Sit-Ups done on mat with a rolled mat under lumbar, feet anchored by dumbbells, touch hands above heads and to barbells with each sit-up as instructed.

Wednesday, March 14, 2012

3.14.12 "DT"

WOD: 5 rounds for time of: 95-115 lb. Deadlifts, 12 reps; 95-115 lb. Hang Cleans 9 reps; 95-115 lb. Push Jerk 6 reps

I Did: 5 rounds in 22:18 of: 12x 95-lb. Deadlifts; 9x 95-lb. Hang Cleans; 6x 95-lb. Push Jerks

280 kcal Warm-up running.

I started with 115 lb and did the 12 deadliest ok. When I got to the Hang Cleans I couldn't do those well with the 115 lbs. The weights were going all over the place. So after 4 I dropped it to 95 lbs. and finished the workout.

Monday, March 12, 2012

3.12.12

WOD: AMRAP 18:00: 15x 20" Box Jumps; 12x 95-lb. Push Press; 9 Toes-to-Bars

I Did: 4 Rounds + 15 Jumps of
Box Jumps to Bench; 95-lb Push press; 9 Knees-to-Elbows

FIRST TIME: I was able to do Knees-to-Elbows -- so I feel pretty good about that. Tough Workout (as always).

Warm-up 250 Kcal Run
No Cool-Down -- in a hurry to get home and cook supper for the fan

Sunday, March 11, 2012

3.11.12

WOD: 5 rounds for time of:  Dumbbell Squat Clean Trusters, 35 lb. DB; 10 Pull-Ups.

I Did: 5 rounds in 16:50: 7x 35-lb. Dumbbell Squat Clean Thrusters and 10 61-lb Assist Pullups

Warm: 175 Run
Cardio: 225 Elliptical
Cool: 15 Treadmill

Saturday, March 10, 2012

3.10.12 "Klepto"

WOD: 4 rounds for time: 27 Box Jumps (20" Box); 20 Burpees; 11 Squat Cleans (95 lbs.)

I Did: 4 rounds: 37:00; 27 Box Jumps (to bench); 20 Burpees (to bench); 11 Power Cleans (95 lbs.)
250 kcal treadmill warm
150 kcal elliptical cool

Sunday, March 4, 2012

3.4.12

WOD: AMRAP 10 minutes of: 2x135# Clean and Jerk; 1x 15-foot rope climb

I Did: 5 rounds + 2 C&J with 115-lb. Clean and Jerk; 5 Knees-to-Elbows and 5 Squats

Saturday, March 3, 2012

ADDED 250 KCAL WARM & COOLS NOW

However, these end up being more like "MetCons" than traditional warm and cool.

3.3.12

WOD: Back Squats 5-5-5-5-5

I Did: All reps with 135 lbs.
First Round not great depth, slow going down
Second Round: little quicker going down and better depth, felt better
Third Round: good depth, fair speed, thought about trying more weight on the next round but wanted to make sure to get this lift into good shape, so stuck with a literal weight today.
Fourth Round: good depth, focus on keeping the bar gong directly vertical over the balls of my feet and using more hip snap to get the bar back up.
Fifth Round: focus on getting better hipsnap.

Friday, March 2, 2012

3.2.12

WOD:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible




I Did: 36 reps
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
95 pound Snatch, 6 reps