WOD (12/13)
5-4-3-3-2-2-1 reps Shoulder press

120
125
130
135
140 (1)
140
145 (booyah)

Finisher:
Max strict pull-ups in one minute

16

My previous 1RM SP was 135, so a 10 pound increase is HUGE. Very happy with that. Finisher was more challenging than I thought it would be. I did the first 10 reps chest-to-bar. The next 6 were a STRUGGLE. I had 6 seconds to try for one last rep and barely pulled myself up like 4 inches. Real happy with the work today.

WOD (12/9)
Deadlift 5x5

285
295
305
310 (1)
305 (0)

Finisher:
Heavy Half Cindy
AMRAP 10, wearing 20lb backpack
Pull-up, 5 reps
Push-up, 10 reps
Squat, 15 reps

6 rounds + 20 reps

Been a long time since I've done deadlift and it shows. Didn't even make it to my current PR weight (315). Fairly pedestrian effort on the heavy cindy. Would have been happier with 7+ rounds.

WOD (12/6)
Randy
75 pound Snatch, 75 reps

6:20

Been trying to get this in for days. Not a great showing. I wanted under 6:00 and this is only 29 sec faster than last time a couple months ago.

WOD (12/2)
Grace
135 pound Clean & jerk, 30 reps

5:40

Wow. PR. I was not expecting this. In fact, I almost did not do this WOD at all. My warmup consisted of a single 135 pound C&J. I felt the tightness from DT yesterday and I said "forget this, I'll just do it in the morning". Then I paced the room for about 30 seconds, hit the timer and went to work. I figured I'd get in the 7's, never did I think I had sub 6 in me tonight. But a pretty cool thing happened. Everytime my mind wanted my body to take a break, I would take inventory and I always had more in the tank. I would say "Just one more, then I'll take a break". Then there were times where that happened consecutively and I would fit in 2-3 reps before taking a break. Hell, I might make my sub 5:00 goal after all (a little later than I originally hoped).

Grace progression so far (all in 2009):
Jan 20 - 9:02
Apr 23 - 7:26
Aug 1 - 6:23
Today - 5:40 (booyah)

I'll attribute this PR to the "70's Big" ribeye (super rare!) I had about 4 hours prior. That's right boys, I'm paying attention to your 70's Big kick. I can be down with 70's Big.

WOD (12/1)
DT
Five rounds for time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

21:53

I was just about to do the HELL WEEK WOD #1, when I saw this get posted. I said heavier weight, hell yes. Maybe that was a mistake. My 5RM hang power clean stands at 170, so 155 for reps is a rough assignment. The HPC and push jerks were the slow part by far. I wanted to try to get under 20:00, but when I started the last round after the 18:00 mark, I knew that was doomed. So at that point, I wanted to try to get under 22:00 (i.e. twice as slow as the fire breathers) and I just barely did that. The only way I did it was to blow out the last HPC and all 6 push jerks of the last round. I was seeing stars for a good 20 minutes after that.

Props to Scott and Gerard "The Barbell Bully" Fane for impressive performances in this tough WOD. I was not even through round 3 by the time they finished.

WOD (11/29)
Power clean 1x10+

165
175
185
190 (0)
190
195 (0)
195 (0)
195 (0)
190 (0)
185
185 (0)
185
185

Finisher:
"20 pounds of pain"
While wearing a 20 pound weight, do the following, each for time
Pull-up, 30 reps - 2:03
Push-up, 30 reps - 0:55
Squat, 30 reps - 0:47
185 pound Deadlift, 30 reps - 3:54

I have this army bag I use for a sandbag and it has backpack straps on it. I have never even thought of wearing it before. The thought struck me during my power cleans and I could not believe it never occurred to me before. I will be doing many weighted WODs in the future now.

I was initially going to do just 30 weighted pull-ups for time, but that was much easier than I thought it was going to be. So I threw in push-ups, which I thought would take forever. Again, relatively easy. Squats were the obvious next step, being part of the "Cindy" triumvirate. These were also much easier than I thought it would be and I completed them unbroken. Then I had this 185 pound barbell sitting there, so I threw in some deadlifts which I thought would be no problem. Not easy at all. Weighted deadlifts is something new and slightly awkward, yet interestingly kinda fun. I might do this workout again, but next time lower the reps and make it like 3 rounds for time for more overall reps.

While I got a PR in the power clean at 190, I feel like I failed more lifts than I stuck. Plus, I should have hit 195. Suck.

WOD (11/25)
AMRAP 10
Burpee, 12 reps
Handstand push-up, 7 reps

4 rounds + 6 reps

There is no air in Tahoe!

WOD (11/20)
Shoulder Press 3x3

125
130
135 (2)

Finisher:
21-15-9 reps of
95 pound Sumo deadlift high pull
Ring dip

No timer this time, but I killed it. PR on 3RM SP.

WOD (11/18)
BS 3x3
215
220
225

Finisher:
As many rounds as possible in 10 minutes of:
95 pound Hang Power Clean-Push Press, 7 reps
Knees to Elbows, 7 reps

8 rounds

A lot of work with some international travel mixed in has kept me on the sidelines for almost TWO WEEKS! Aside from a few burpees and push-ups in my hotel room, then an aborted attempt at a double tabata (pull-ups and ring dips - only got through 4 rounds of each) a couple days ago, my training has been virtually nil for the past 10+ days. By FAR the longest I've gone in over a year. I really felt it trying that double tabata. I had nothing and had to give it up halfway through. Too much time off is definitely not good!

Today was a little better as at least I feel like I'm back in the right time zone. I felt pretty weak on the back squats. My squats are weak to begin with so the time off did not help. This is only 5 pounds heavier than my current 5RM and I barely got the last rep.

The AMRAP was key. I really needed that. I saw it on the LF front page and knew that's what I was doing today. I only got in 8 rounds, and just barely at that! Finished the last rep with 1 second on the clock. All reps unbroken in the first 4 rounds, which I finished under 4 minutes. Then it was a lot of sucking air and pain. I was rushing the last round to finish in time. Feels good to be back at it!

WOD (11/5)
Pull-up Ladder
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

16 minutes + 12 reps

137 total pull-ups in 17 minutes.

Pretty happy with this. When I started, I just wanted to get to 16. I did that, so that's good. I think I could have gone further, but I was having grip issues. I didn't tear, but I blew something out in there. Bleeding just under the skin. I took a modified grip on the last 12 reps so I would be sure not to tear. I didn't tear, but that grip did not help me at all. Ladders are funny. They are boring at the beginning but get serious REAL quick.

WOD (11/4)
Front squat 5x5

185(3)
165
165
175
175(2)

Finisher:
AMRAP 15
40 pound Dumbell deadlift, 5 reps
40 pound Dumbell hang squat clean, 5 reps
40 pound Dumbell thruster, 5 reps

8 rounds + 6 reps

I could have sworn I've done front squats in the past couple months, but I guess not. Can't find a record of it anywhere. So I guess Chris was right today when he said I had not done these in a while. Also, it appears that 175 is my 5 rep PR. Not bad, but not great. The finisher was just what I needed. I haven't had a good WOD in several days due to work being crazy, so this was exactly the blow out I needed. Huge props to Alex who was able to get TEN rounds in!

WOD (10/31)
5 rounds for time of:
225 pound Deadlift, 7 reps
Burpees, 15 reps

8:29

I saw this in Justin's log and thought it looked like a good one. Based on my previous effort at Diane, I figured I should be able to blow through this in around 7 minutes - under 8 for sure! I mean, deadlift weight is the same, but total rep count is lower. Burpee reps are higher, but burpees are easier than HSPU, right? Underestimation. During this WOD, the only thought I had running through my mind was how much I hate burpees when they are paired with another leg intensive movement (deadlift, row, squat, thruster, etc...). My legs felt like jell-o from the second round on. Feel pretty good afterwards tho.

WOD (10/30)
First attempt at 15 reps bodyweight overhead squat

Worked up to 165 pounds, then:
6 reps

On one hand I'm 1/3 of the way there. On the other hand, I'm not very happy with this effort. I felt like I should have gotten at least 1 more rep in. I think I gave up. Anyway, then I was going to turn it into 5 rounds of max reps BW OHS and I failed the first rep in the second round, then only got 2 reps in the third round. So I was frustrated and packed it in.

WOD (10/27)
Randy
75 pound Power snatch, 75 reps

6:46

I saw the WOD today and got it done at home. This is my first time doing "Randy". It is deceptively brutal. It sounds like a quick and easy one - I thought I'd try for under 6:00... but it is tough! I was muscling through the last 10 reps as singles just trying to stay under 7:00.

WOD (10/22)
Jim Schmitz O-lifting class
Snatchs
Front Squats
Jerks

Finisher:
Karen
20 pound Wall ball, 150 reps

11:something

Terrible. I will dispense with the excuses and just say it was a poor effort. The lifting class was good tho!