4.30.12 "Diane"

WOD: For Time: 21-15-9: 185 pound Deadlift; Barrier Handstand push-ups or bridged on feet


I Did: 13:50 fo 185-lb. Deadlifts and Handstand Push-ups (knees on machine)


Trimmed 1:10 off previous "Diane". yay.

4.25.12 "J.J."

WOD: 
"J.J.": For time:
115 pound Squat clean, 1 rep
10 handstand push-ups
115 pound Squat clean, 2 reps
9 handstand push-ups
115 pound Squat clean, 3 reps
8 handstand push-ups
115 pound Squat clean, 4 reps
7 handstand push-ups
115 pound Squat clean, 5 reps
6 handstand push-ups
115 pound Squat clean, 6 reps
5 handstand push-ups
115 pound Squat clean, 7 reps
4 handstand push-ups
115 pound Squat clean, 8 reps
3 handstand push-ups
115 pound Squat clean, 9 reps
2 handstand push-ups
115 pound Squat clean, 10 reps
1 handstand push-up

I Did: in 28:44: Cleans/Power Cleans because I can't currently squat clean 115. Handstand Pushups with feet on bench. Want to work on the Handstand Push-ups sometime when I get a spotter.

4.24.12

WOD: Bench Press 3-3-3-3-3

I Did: 95-115-135-145-150

PR -- sort of -- previous best was 150-lbs. 2 reps. Did 3 reps fairly easy. If I remember correctly the 150-lbx2 prior to this was not very good and might have had a bit of spotter help.

4.23.12

WOD: Tabata Two Exercises: 8 rounds of: 20 seconds Muscle-Ups, 10 seconds rest, 20 seconds 95-lb. Clean-and-Jerks

I Did: 44-lb. Assist Pull-up followed by deep dips (starting low and pushing up like the second-half of a muscle-up); and 95-lb. Clean and Jerks. Completed 16 MU and 17 CJ. Went a little over (9:14) because I couldn't keep track of the seconds very well on my watch and I may have done 9 rounds. I lost track.

4.21.12

WOD: Back Squats 2-2-2-2-2-2-2-2-2-2

I Did: 95 - 135 - 155 - 175 - 185 (Fail, not enough depth but pretty low) - 135 - 135 - 135 (working on getting down quick and driving back up) - 135 - 95

4.20.12

WOD: AMRAP 12:00 minutes: 15-foot rope climb, 1 ascent; 15 Push-ups.

I Did: Completed 4-1/2 rounds (4 rounds + 15 SDHPs) of 15 SDHPs w/ 45-lb. plate, 15 Pushups.
(No rope to climb)

4.19.12

WOD: Run 400 meters, 15x 95-lb. Thrusters, 15x Pull-ups. Run 300 meters, 12x 95-lb Thrusters, 12x Pull-ups. Run 200 meters, 9x 95-lb. Thrusters, 9x Pull-ups.

I Did: 27:03. Run .25 miles, 15x 95-lb. Thrusters, 15x Pull-ups (52.5-lb. Assist); Run .18 miles, 12 thrusters, 12 pull-ups, Run .13 miles, 9 thrusters, 9 pull-ups.

4.17.12

WOD: Deadlift 1-1-1-1-1-1-1

I Did: 225 - 245 - 265 (tied PR) - 275 (fail) - 275 (fail) - 275 (fail) - 225 - 225

4.16.12

WOD: Run 800 meters. Seven rounds of 7 Handstand Pushups, 7 Single-leg Squats. Run 800 meters.

I Did: 23:04 Run 1/2 mile. Seven rounds of 7 Handstand Pushups (feet on bench); 7 Squats (can't do a single-leg squat). Run 1/2 mile.

Legs are SHOT!

TOUGH workout.

4.15.12

WOD: 10-9-8-7-6-5-4-3-2-1 for time of: Pull-Ups, 20" Box Jumps and Sit-Ups

I Did: 26:45 of 52.5-lb. Assist Pull-Ups, 14" Bench Jumps and Sit-Ups (feet weighted)

(After 20 days without a work-out)