5/21/2012 @ San Jose Crossfit

Warm-up

WOD
10 Rounds for Time

150m Run
7 Chest to Bar Pull ups
7 Front Squat (135#)
7 Hand Stand Push-ups

Time - 26-59 (Rx Front Squats, 24 inch box for the HSPU)

Holy smokes that was a long workout to start the week. Front squats are what slowed me down. Great facilities and welcoming group. Felt like SEALFit Monday.

5/20/2012

Black Mountain Trail - Rancho San Antonio Open Space Preserve

9.5 mile hike - 2,600' gained w/ 35lb pack

Getting ready to hit the Sierras.


5/19/2012 @ Nor Cal Regionals

AMRAP - Cheer for Lalanne competitors

Awesome experience to go and watch our athletes as well as the other athletes compete.

5/18/2012 @ 6:00 with Lauren

Warm-up
Bridge Wall Walks
Hollow Rocks
Tuck Jumps

Various stretching/mobility hips and legs

Strength
Tempo Back Squat
5x5

165 - 185 - 185 - 195 (3) - 185

These tempo squats are so much more of a struggle than regular squats. That is exactly why I need to do more of them I guess.

WOD
For Time
Row 500m
25 Back Squat (95#)
25 pull-ups
25 Back Squat
Row 500m

8:52 (Rx)

Could have pushed harder on the back squats and taken a little less rest, but I made up for it on that last row. Amazing how much you realize you use your legs to row once you have no juice left in them.

Two back squat sessions within 12 hours... at least I didn't give myself time get sore.

5/17/2012 @ 24 Hour

Strength
Box Squat (box just below parallel)
5-5-3-3-3-3

135-155-185-205-215-225


WOD
30 DL (185#)
10 Front Squats (95#)
Run 800m
20 DL
10 FS
Run 800m
10 DL
10 FS
Run 400m

not timed, but a hell of a workout

5/16/2012 @ 6:30

Warm-up
1 muscle up after a few failed attempts

Annie:
50 : 40 : 30 : 20 : 10
DU
Sit ups

Time - 6:48

WOD
5 Rounds for time
10 Power Cleans (135#)
15 Wall Balls (20#)

Time - 12:27

Definitely in my wheelhouse. This one was a good one and a struggle for sure.

Plan - next Wednesday I am going to do 10 muscle ups. Need to own this movement.

Tuesday 5/15/2012 @ 6:00 w/ Scott

Warm-Up
Run Around the Block
2 Rounds
40 DU
30 Hollow Rocks
20 Squats
10 Pistols (scaled)

WOD #1
2x Ritch Street Run
Max Reps OH (45#) Walking Lunges

Reps - 56

WOD #2
12 Min AMRAP

12 Sumo Deadlift High Pull (75#)
12 Push Press (75#)
12 Plate Burpees (45#)

Score - 4 Rounds

Really had a good one today. Pushed it on the run in WOD 1 and really limited rest in WOD 2. Figured out a great technique for the plate burpees that allowed me to be much more efficient in the movement. As soon as I land in the squat from the burpee I use my fingers to flip the plate on it's edge and then switch my hands to catch it upright and go up from there. Much easier than trying to find your grip with the plate on the ground every time. (It is hard to describe, but if you want an example ask me in the gym sometime.)

Monday 5/14/12 @ 6:00 w/ Aaron

Warm up
Run around the Block
3 Rounds
10 Pullups
10 Inch Worms
10 Situps
10 Squats

WOD 1
For time/14 minute time cap
500 M Row
50 Push Press (RX-135#)
50 Toes 2 Bar

DNF @ 105 (through 38 T2B)

Just too slow on the push press and then burned myself out with my first few rounds of toes to bar.

WOD 2
Double Tabata (not alternating)

First - Thruster (95#)

Then - Burpee Box Jumps (24")

3/3 Rx

Started out at around 6 for the thrusters but I soon felt the fatigue from Sat and WOD 1. Today was harder for me than most SEALfit days. Going to eat well today to aid in recovery.

Saturday 5/12/12 @ 9:30 w/ Scott

Warm-up
Ritch St Run x2

30 Dislocate plus OHS
20 Kips

Tababta DU
6 @ 33, 2 @ 28 with a miss

what a great warm up

WOD
3 Rounds for time
30x Cleans (95)
30x Pullups
Ritch Street Run x2

34:12.5 (Rx)

Great workout, focused on pushing myself harder on the runs. Probably took slightly more rest than I should have, but very glad to beat the cut-off

Friday 5/11/12 @ 6:00 w/ Lauren

Various hip and hand/wrist stretches

Warmup
(2 Rounds)
20 Dislocates
10 Toes through rings
15 Air Squats
5 1 arm burpees

Skill/Strength
Hang Power Cleans
5x5
95. 115. 135. 155. 155. 165 (1)

WOD
For Time:
10-1
Hang Power Cleans (95)
KB Swings (1.5)
Box Jumps (24)

Time - 10:01 (Rx)

Great weather, great people, great movements, great class.

5/10/2012 @ 24 Hour Fitness

Warm-up:
Run 3.8 miles - 30 mins

Strength
Deadlift
5-5-5-3-3-3

185 - 225 - 225 - 255 - 255 - 255

WOD
30 - 20 - 10

Lat Pulldown
Dumbbell Thruster (30#)
Sit-ups

Didn't time it, working out with a co-worker.

5/9/2012 @ 6:30

Warm Up
Dislocates
Couch Stretch
Hamstrings
Ritch Street Run x2

Skill
Muscle-Ups

This has been one of my goals since the beginning of the year. I did all sorts of variations, jumping, low rings with feet on the ground in front of me, just practicing the pull, etc. Really never put enough time into it and as a result I feel really uncomfortable doing them. Pretty much felt like I was failing on all fronts and decided to just move into the second WOD of today.

WOD – Finisher

AMRAP in 8 Minutes:
3 Bear Complex (#95)
3 Burpee Pull-Ups

7 Rounds (R/X)

So it was written as 4 of each, but I didn't realize till I was part way in. So I kept going with 3's not sure if 4 would have been tougher or faster because of less transition time. Either way, this was a great lung burner.

Then... it happened. I was going to do the first WOD with some really scaled muscle ups and Chris seemed to have decided that I was going to get a muscle up. After multiple failed attempts and a lot of chalk (key to success according to Chris) I actually muscled my way up there. Very happy with this accomplishment and really thank Chris for his attention and help. Proudly wrote my name on that wall and called it a night.

5/8/2012 at 6:00 with Scott

Warm - up
Run around the block

2 Rounds of 20 reps each
Lunges
Hollow Rocks
Push ups
back squat
Dislocates

Strength
Back Squat
5x10

155-165-165-175-185

WOD
For time:
Row 1000m
30 Back Squats @ 135# (barbell starts on the ground)
Run 800m

Time - 11:16 (Rx)

Not great, but not bad. Glad I came in and got it done. I need to start pushing myself harder on the runs.

5/6/2012 @ 9:30 w/ Rob and Sarah

Warm-up

Strength/Skill
Snatch squat 5, 4, 3, 2,1
85 - 95 - 105 - ran out of time

Really focused on form over trying to put up big numbers and today the movement felt really solid and consistent. Rob gave me a good tip about finding a spot for my eyes and my tempo was just right. 105 felt easy and I had a lot left in me. I am starting to like the full snatch more the better my movement gets.

WOD
3 rounds with 15 minute cut off
6 snatch squats (Rx- 115)
Ritch street run
21 kettle bell swings 1.5 pod
12 pull ups

Cut off - 2 full rounds and got through the KB swings. 85# barbell.

5/5/2012 @ 9:30 with Scott

Warm-Up
Ritch Street run 2x

:30 Each, 3 Rounds
Dislocates
OHS
Lunge
Mtn Climber

Tabata Hollow Rock, Static hold (this was no joking matter, this sucked)

WOD
Max Rounds in 3 Minutes. 1 Min rest in between
3x Curtis P
6x CF Pushups
9x Squats

13 Rounds Plus 2 Reps (Rx)

5.4.2012

Warm-up
Row 500m
Double unders
DB Snatch and push press (35#)

WOD #1
5 Rounds for time
7 DB Snatch RT (50# DB)
7 DB Push Press LT
30 DUs
7 DB Snatch LT
7 DB Push Press RT
30 DUs

Time - 14:36 (Rx)

Nice workout, also nice doing it without a class and making myself push myself to go faster. Missed at the double unders in the early rounds, but once I got to my regular pace they went just fine.

WOD #2
For Time
50-40-30-20-10
Row (Cal)
Abmat Sit-ups

Time - 15:30(ish)

Harder than I thought it would be, but also a good one.

Overall, a pretty good workout to round out a work week. SEALfit here I come.