6/29/09 6:30 pm class

WARM UP
Jump rope 5 min
Buddy carry 200m w/ Pete
Upside down ring holds - tried once, ended up flipping over and landing
Thruster warmups

WOD
Thruster 1-1-1 w/ Dave and Jim
155, 175, 185

Legs were still a bit tired from Nancy, but I think I could have gone heavier than 185. Could use a little practice with technique to maximize momentum from my legs and hips.

Tabata 8 rounds
Abmat situps - lowest set of 11
Single unders - lowest set was 42

6/27/09 Nancy Prelims

WARM UP
Dislocates
Stretching
OHS 45 # and 65# a few times

WOD "Nancy"
5x
Run 400m
15 OHS 65#

Time: 15:37

First challenge for me, great experience. Competition is always a huge motivator for me. Got pushed fairly hard with some faster guys in my group. Slowed down by OHS (I had to break them up into sets of 2 or 3 starting from round 2). I see progress in that I am actually able to complete OHS without feeling too awkward now. The plan is to work on OHS at least once a week on my own to make the movement more automatic. I also felt some weakness transitioning between running and squatting, so perhaps I will try to incorporate some sets of cardio/air squats to improve on that for the final.

Afterwards, I judged a few people, and got in a little more upper body work by doing 20 pushups 5 times as the person I was judging ran around the track.

6/25/09 6:30 pm class

WARM UP
Jump rope - finally got a DU. My problem was that I would jump when beginning the rotation of the rope, instead of when the rope was close to reaching my feet. Need to get better hand/feet coordination to string these together.

Hand stands - still a work in progress

Rope climb - went up once mostly with legs, partially slid down but regained my grip and came down safely. Good thing I am already mostly calloused.

WOD
Run 400m
50 pushups
Run 400m
50 situps
Run 400m
50 squats
Run 400m
50 pullups

Time: 25:03

I was doing quite well early on, broke pushups into something like 25-10-10-5, did situps unbroken, and squats in 3-4 sets. I got to pullups in the low teens, and pretty much stunk it up there. I didn't use a band, but I didn't clear the bar entirely on a good amount also. I managed some weak kip, but definitely need to work on it further. I felt fresh other than my biceps and back after, so I did some elevated pushups and GHD situps to wrap it up until Saturday.

6/22/09 6:30 pm class

WARM UP
650m run

WOD "Filthy Fifty"
50 KTE
50 Push press 45#
50 Wall Ball shots, 20 # (I used the red ball, not sure if that was the right one)
50 GHD Back extensions
50 Burpees
50 Double unders, subbed with 200 singles
50 Box jump 20" (I since read the Rx is 24", but we were told to do 20" in class)
50 Jumping pullups
50 KBS 1 pd
50 Walking Lunges

Time: 36:50

Good workout.. I managed a time better than I had expected. Perhaps teaming up with some of the better cardio guys the last few classes has improved me. A small amount of KTE did not actually touch my elbows, but my legs got well past parallel. Wall balls (first time, very bad technique), burpees, and back extensions probably held me up the most. I did ~ 20 of the box jumps as step ups... not sure if it's cheating, but it's far easier for me.
I was surprisingly very sore in my calves yesterday, and am still sore in my hips and hamstrings today. I did strength yesterday, will rest today, and hopefully will feel good to go tomorrow before resting for the prelims Saturday.

6/18/09 12:00 pm class - Outdoor workout

WARM UP
Run to Embarcadero
Tabata Squats 4 rds - only got ~ 14/rd, but I think I might have gone lower than I would with a medicine ball
Some hip stretches

WOD w/ Alex and Pat
3x
Run ~800m
30 SDLHP 65#
30 box jumps ~ 16"
Must wait for teammates to finish round before doing run.

Warm down - jog and walk back

This one was similar to the Saturday outdoor WOD, but not as long. I got paired with two of the faster guys in the class, and they definitely gave me a great push! I didn't get a time for the workout, but I believe we finished first in the class. For the most part, I broke up the exercises into sets of 15, but didn't seem to get much rest, even though that would make sense with 3 people. I walked maybe 15-20 ft on the last run at the turn, and also did step ups instead of box jumps on maybe 10 reps of the final round. I need to improve my form on both exercises to utilize as many muscles as possible in the future; I tend to over-use arms on SDLHP early, and at times don't wind up my whole body before a box jump. Overall a great workout with excellent teammates.

6/15/09 6:30 pm class

WARM UP
Baseline
Row 500m
40 squats
30 ab-mat situps
20 pushups
10 pullups

Finished at around 7:30, but my pullups were not exactly perfect (I didn't want to use bands). Time is probably similar to when I initially did this, although I used bands then. Other than the pullups, or I only stopped for a second or two on the squats.


WOD "Christine" modified for team with Dan
3x
Row 250m each
44 DL 195# / 2 in sets of 11
24 Box Jumps 24" / 2 in sets of 6

Time: 23:45

Dan pushed me on my cardio, since I didn't want to be the weak link. I thought I would be able to get some rest during the DLs the first round, since he needed to break it up into multiple sets, but he then proceeded to bust them all out in one set thereafter! Between Saturday and this workout, my hamstrings, glutes, and hips are pretty sore. DLs for reps are just a different kind of animal, and drain your energy for all other exercises. As an interesting note, I think my second set of rows were faster than my first, and possibly faster than my warmup. I think after doing a set of DLs, I engage my legs better on rows, as opposed to trying to use my upper body more.

6/13/09 12:30 pm Anniversary BBQ WOD

WARM UP
Tabata switch between pushups and squats, 8 min

I was tired after just this, after rolling out of bed just a bit earlier, and having done strength training Friday night.

WOD w/ Colin, Richard, Rob
3 rounds
30 Burpees
30 Thrusters 65#
30 KBS 1.5 pd
Run ~ 800m

Time: high 40s or low 50 min

I expected something fairly easy, but I was wrong. Thrusters were the toughest for me, since I was still sore from OHS on Thursday and various leg exercises Friday night. I could barely move after, but it was good to do a longer, mentally challenging workout. Anything with running or burpees is bad, but both was just asking for trouble. Exercises felt a bit easier in some ways on grass and outdoors.

6/11/09 12:00 pm class

WARMUP
50 dislocates
Max pushups (~45)
3x
20 walking lunges
10 wall squats

Stretching

Wall squats were a great warmup for OHS

WOD
100 OHS 65#

The reps broke down from 18, 12, to ~ 10. OHS are probably my weakest CF exercise. I previously did most OHS exercises with just 45#, so this was a good jump. My shoulder and core stability/flexibility are still the main blockers here, but I am making progress. My legs were a little beat from doing front squats on my own Tuesday, but that hardly mattered at this weight.

Row 500m for time immediately after since I finished my reps last.
1:44.7
I was pushing a good 1:30+ pace for more than half of the distance, but I totally got tired toward the end and slowed down a bit. I should try it again sometime without doing a full workout before to see if I could get below 1:40.

6/8/09

WARMUP
2x 650m run
50 hollow rocks
Tabata Squats w/o ball but hands overhead, "rest" in squat position

Quite a "warmup"

WOD w/ Owen
"Blast Off"
21-18-15-12-9-6-3
SDHP and Push Press 65#

We switched after each set per exercise, although the weight was a bit much for my partner, but he definitely gave a great effort in completing many reps when he thought he was done. I did this workout one day removed from 8-hr jetlag and 2 weeks of vacation, so the rest was a godsend. I was still quite tired at the end, and am pretty sore today. Good to get back in there!

5/21/09 12:00 pm class

WARM UP
Jump rope
Dislocates
Farmer's Walk 1.5 pd 400+m (to the end of the block)

The walk went pretty well. I had to take a short break with maybe 75m left, but made it the rest at a steady pace. It's definitely tougher doing this with kettlebells than normal dumbbells, as I have in the past, since the grip is so much thicker.

WOD Max DL w/ Kanishk
Can't remember the exact reps/weights on the lower weights, but it went something like 135, 185, 225, 275, 295
1x 315#
1x 345#
1x 365#
1x 385#

Today is my last day before my vacation and 2 week LF hiatus, so I wanted to get a good effort in. I can't really remember my PRs for deadlift, but this is probably near that neighborhood, definitely the most I've done in the past year or so. I was surprised that I could go that heavy without straps after fatiguing my grip significantly after the Farmer's Walk. I normally do deadlift on an elevated platform so I can get the barbell below the point where the weights touch the floor, and overhand with both hands but using straps, so it's not quite apples to apples, but I'll take the 385 today. One of the main takeaways from today is that I have been able to increase my 1RM DL primarily through CF training. A big concern for me was that I'd lose 1RM strength in a tradeoff to lose fat and gain conditioning by introducing CF training and adjusting my diet. While it may be true for some lifts, I think the balance achieved by strengthening my core and hips has reinforced weaknesses in my DL.

I plan on trying some simple bodyweight workouts in the hotel gym, and am hopefully good to go the Monday I return (heavily jetlagged).

5/18/09 6:30 pm class

WARM UP
400m run

3x
10 KBS 1 pd
10 Abmat situp

Handstand practice - first time trying it, hope to get some practice in with wall

WOD "Heavy Helen"
3x
400m run
21 KBS 1.5 pd
24 jumping pullups

Time: 13:29. First time trying 1.5 pd... my problem is more with stopping the downward motion rather than getting it up over my head.

5/14/09 12:00 pm class

WARM UP
650m run
Tabata box jumps 20": 65
Ring holds 3 rds: first round was ~47s

I was surprisingly weak in the ring hold, perhaps because I did a heavy upper body day on Tuesday.

WOD "Angie"
100 pushups (knees on last 70ish)
100 situps
100 squats
100 pullups (green band)

Time: ~39 min. I was very surprised at how fast I tired on the pushups after doing a first set of 30+ no problem. I am pretty sure the ring holds, earlier class, and heavy upper body day Tuesday played a part in this. Situps and squats were not too tough when broken into a few sets. The pullups were the real killer here. My last few sets were 2 reps each. My bis and upper back are pretty sore today.

5/11/09 6:30 pm class

WARM UP
2x650m run
30 dislocates

Tabata squats 8 rounds, went from about 19/rd to 14/rd

I was tired after just this warmup, specifically the run and squats. I feel like I could've done better on this, but mentally held back knowing that there was some leg stuff in the WOD.

WOD w/ Bong and Mert
5x
12 DL
9 Hang Clean
6 Push Jerk
All done at 95#, switching with teammates after each lift.

Time: 22:27. We all were able to complete our sets unbroken. We probably could have gone another 10 or 20 lbs, but I felt like it was good to go lighter since I don't have much experience with the hang clean. Definitely another move to practice on my own so I will be prepared the next time it shows up in a WOD.

5/7/09 12:00 pm class

WARM UP
100 dislocates
Skills training for squat snatch

WOD

3x
400m run
21 Squat Snatch 45#

Time: 16:41
My main problem with the squat snatch is still the OHS portion, specifically keeping my balance as I go down. I got pretty winded on my last set, but I was able to break it up into sets of 7 at a minimum. One encouraging bit was that the OHS portion definitely became more natural toward the end, and I wasn't unnecessarily exerting energy out of nervousness (or I was just too tired to feel that I was wasting energy). I need to practice my weakest motions so the form becomes more natural when I actually do them in WODs.

5/4/09 6:30 pm class

WARM UP
1000m row
50 hollow rocks
Jump rope ~ 1-2 min

Hollow rocks need some work.

WOD "Hansen"

5x
30 KB Swings 1 pd
30 burpees
30 abmat situps

After a bit more than 40 min, time was called. I completed 4 1/3 rounds + 20 burpees. I did the first round with 1.5 pd KB, but it was too heavy and I was dropping my chest. My lower back is pretty sore today... the toughest part of the KB swing for me is stopping it on its way down. The burpees were the biggest hurdle for me in this, and I just need to improve my cardio in general. Besides some mild soreness in my core and back, everything else is ok today. I will probably do a strength workout at 24 tonight.