7.30.12 (Note: 23 work-outs in July)

WOD: 3 rounds for time:
95-lb. Hang Power Cleans, 15 reps
15 Burpees

I Did:  19:02
120-lb. Hang Power Cleans (135 is the Rx)
15 Burpees (to floor)

7.29.12

WOD: 10 rounds for time of: 3 Weighted Pull-Ups with 35 lbs, 5 Strict Pull-Ups, 7 Kipping Pull-Ups.

I Did: 28:25 scaled as 3 Pull-Ups with 27 lbs. assist (last 3 rounds with 35.5 pounds assist); 5 Chest to Bar Pull-Ups with 89.5 Assist and 7 Jumping Pull-Ups on bar (last 6 rounds from box).

This scaling  did at roughly 90% of body weight for 3's, 60% body weight for 5's and Jumping Pull-ups for the Kips

7.28.12

WOD: (Big Dawg) Place a target 12" above highest reach. 4 rounds for time: 30 Jump and Touch Target, 20x 185-lb. Deadlifts, 10x Hand-Stand Push-ups

I Did: 22:55 of Jump and Reach the ceiling at the gym, 20x 185-lb. deadlifts, 10x Press w/ 40-lb. DBs

7.26.12

WOD: 21 135-185# Back Squats 42 Sit-Ups
15 Back Squats, 30 Sit-Ups
9 Back Squats, 18 Sit-Ups

I Did: 12:48 with 135# Back Squats

7.25.12 A ("Ship") & B

Make-up for missing last night:

(A)  WOD: "Ship": Nine rounds for time of: 7x 95-lb. Squat Cleans, and 8x Burpee-Box-Jumps to 24" Box

I Did: 20:38 5 rounds + Burpee Box-Jumps (called it for time because I was on my lunch hour) of: 95-lb. Squat Cleans (keep working on getting full depth on the squat clean) and Burpee-Box-Jumps to a Bench.

(B) WOD: Push Press 2-2-2-2-2-2-2

I Did: 95 - 105 - 115 - 125 (tie PR) - 135 (new PR) - 145 Fail - 145 Fail

New PR!

7.22.12

Pack

10 Overhead squats (65-85/ 35-45 lbs)

10 Box jump overs (24” / 20” box)

10 Thrusters, (65-75 / 35-45 lbs)

10 Power cleans (95-115 / 55-75 lbs) 

10 Toes to bar

10 Burpee pull ups

10 Toes to bar

10 Power cleans (95-115 / 55-75 lbs) 

10 Thrusters, (65-75 / 35-45 lbs)

10 Box jump overs (24” / 20” box)

10 Overhead squats (65-85/ 35-45 lbs

I Did:  20:59
65-lb. Front Squats instead of Overhead
Box Jumps to Bench
75-lb. Thrusters
115-lb. Power Cleans.
Toes to Bar
Burpee  Jump Pull-Ups
Toes to Bar
115-lb. Power Cleans
75-lb. Thrusters
Box Jumps to Bench
75-lb. Front Squats

7.21.12

WOD: Front Squats 2-2-2-2-2-2

I Did: 95 - 105 - 115 - 125 (tied PR) - 135 (new PR) - 145 (close by no cigar/rep for depth)

7.20.12

WOD: For Time: Sit-Ups, 30; 155# Dead Lifts, 30; Double-Unders 30; 65# Overhead Squats, 30; Pull-Ups, 30.

I Did: 16:18 of Sit-Ups; 155# Dead Lifts; 30 Hops back and forth over a dumb bell; 30 Front Squats with 55 lbs., 30 Pull-Ups with 35.5# Assist.

So had to scale the Overheads to front squats and scale the weight, had to sub the hops for the double-unders, and assist on the pull-ups. The Brand-X site had good info on NOT doing negatives on the pull-offs and don't do GHD's if have not been doing them in the WODs because of the risk of rhabdo.

7.18.12 "Fran"

WOD: "Fran" 3 rounds: 21-15-9 for time of 95-lb. Thrusters and Pull-Ups

I Did: 18:02 using 95-lb. Thrusters (Yay!) and because I thought that was going to fry my shoulders too much, instead of jumping pull-ups I did 27-lb. Assisted Pull-ups.

7.17.12 "Isabelle"

WOD: "Isabelle" 135-lb. Snatch, 30 reps

I Did: 3:47 -- 30 reps with only 65-lbs.

I warmed up and did 45-lbs several times easily, put 95 on the bar and struggled to complete two reps. Dejectedly I went down to 65 lbs and did 3 sets of 10 for total of 30 with a short break to complete the last 3 reps. I am definitely not very good at snatches and just wasn't "feeling it" tonight. Feel like I did OK form with this light weight. In fact I was jumping all the way off the floor pushing it up from my hips, and now can work on pushing myself under the bar better.

7.16.12 "Elizabeth"

WOD:  (W/O Scaling): “Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

I Did: 

19:26 with 120-lb. Cleans and 10- to 18.5# of bar dips (equal number as WOD)

I think this was my first "Elizabeth"

7.14.12

WOD: (Pack-Porch-ish): 135-lb. Clean and Jerk, 10 reps; sprint 100 yards; 15-foot rope ascents, 7 reps; sprint 100 yards; 135-lb. Clean and Jerk, 1 rep.

I Did: 8:17 of 115-lb. Clean and Jerks, ran around the building (about 150 yards); 7x 5-rep rope pull-downs with 130-lbs; run, C&J

7.13.12

WOD: (Big Dawg): 3 rounds for time of: 75-85-lb. Split Snatches alternating legs, 8 reps; 3 Bar Muscle-Ups (or progressions 2-to-1); run 400 meters.

I Did: 18:32 of 75-lb Split Snatches; 6 jumping pull-ups (first time for a WOD) with 6 dips (27-lb. assist); and run .25 mile on treadmill.

7.12.12

WOD: Starting at 245 (or scaled for weight), complete one clean every 30 seconds, increasing each lift by 10 pounds. When unable to complete the weight, do as many deadlifts of that weight as possible in 30 seconds for one point each.

I Did: 135 (tied PR) + 11 of 145-lb. Deadlifts.

Almost got the 145 but couldn't get under it enough.
I Did: 95 - 105 - 115 - 125 - 135 - 145 fail - 145 fail (both within 30 seconds) + 11 Deadlifts of 145

7.10.12

WOD (Big Dawg): For time: 100 Squats/4 Rope Climbs; 75 Squats/3 Rope Climbs; 50 Squats/2 Rope Climbs; 25 Squats/1 Rope  Climb

I Did: 18:32 subbing 5x Push Presses w/ 35-lb. Dumbbells for each Rope Climb. (100/20; 75/15; 50/10; 25/5)

7.9.12 "Linda"

WOD: "Linda" 10-9-8-7-6-5-4-3-2-1 of 1-1/2 body weight deadlifts; body weight bench presses; 3/4 body weight cleans (scale to fit)

I Did: 43:15 with 225-lb. Deadlifts (hardest and took the longest); 120-lb. Bench Presses; 120-lb. Cleans.

Tough tough tough on the deadliest. could had done more on the bench presses and the cleans were about right.

7.8.12

WOD (Big Dawg): Run 400m, rest 90 seconds. 8 Rounds for time, don't count the 8th rest period.

I Did: 27:02
Ran on the Northeast Track.
1:58 - 2:00 - 2:06 - 2:07 - 2:07 - 2:13 - 2:? - 2:05 (some of those must not be right because they don't add up to 16:32 (w/ 10:30 in rest breaks). But my watch says 27:02 for sure and I kept tallied each round by moving my keys on a thing on the track

Previous time doing this WOD was: 36:55  (I don't know why it would have been so slow) so this is a huge improvement!

7.6.12 FIRST TIME AS RX -- BIG DAWG!!

Didn't realize it until after I did the WOD, but did this as RX'd. Went to the gym and while warming up, did a toes-to-bar. To my surprise -- I could do one! Then used my home made med ball for the wall ball shots! This feels GOOD!

WOD: For time:

50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar

I Did: 30:13

7.5.12

WOD: Overhead Squats: 5-3-3-3-1-1-1-1-1

I Did: (I HATE those God-awful Overhead Squats!!!)
5x 45 -- working on depth, back was tight
3x 45 -- depth and not letting weight go forward
3x 45
3x 45
1x 55 -- missed proper depth
1x 55 -- missed proper depth
1x 55 -- down to white ball
1x 55 -- to ball, lost the weight forward -- fail
1x 55 -- barely touched the white ball ----- keep working with these weights on OHSquat and get better at it.
It helps to keep the weight way back in my fingers, head up high looking toward ceiling, feet wide and focus on heels, heels, heels. And use the White ball for a depth tester.
-- In between reps of squats I did bent-arm hangs on the pull-up bar. Could hang 5-10 seconds but not with chin to bar, was down somewhat from that. When I let go at the end of each rep it just killed my forearms - felt like the bones were going to bust!!!

7.4.12 "Tumilson"

WOD: "Tumilson" Hero WOD:
8 rounds for time of: Run 200 yards; 11x Burpee Deadlifts with  50-lb. DB's

I Did: 34:15 (included a little time talking to Mike Kuzma)

What a great/fun workout!

7.2.12

WOD: 40 Burpees; 35 Sit-Ups; 30 1-pood Kettlebell Swings; 25 Pull-Ups; 20 Handstand Pushups

I Did: 16:30
All of the above, used a 35-lb. Dumbbell for the Kettlebell, used 39.5-lbs. Assistance on the Pull-ups and the Handstand Pushups only had about 1 inch of vertical movement -- but that's the first time I even attempted the push-up part and do not have a spotter.

7.1.12 "Nasty Girls"

WOD: "Nasty Girls": 3 rounds for time of: 50 Squats; 10 Muscle-Ups (progressions); 10 Hang Power Cleans 95-lbs.

I Did: 18:45 of: 50 Squats; 2-Pull-ups followed by 2-Full Dips to complete 10 of each; 10 Hang Power Cleans 95-lbs.