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!!!

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

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.

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.

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.

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.

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

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

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

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

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.

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