Monday August 3

w/u
Buddy carry - Andrew M.
GHD situp contest - 30 reps in 60 seconds
2 rounds:
10 pushups
10 squats

WOD
5-5-5-5-5 Front Squat
135-155-185-185-185

My last two sets I was trying to focus on my form and using the correct rack position. I am still not comfortable that I was able to maintain it through a set of 5 so I will be working on that.

Finisher
500m row for time - 1:50 - Preston thanks for the challenge it was a good race, next time I'll get ya.

Tuesday July 28

w/u
50 dislocates
5 min jump rope

3x
5 Knees to Elbows
10s Handstand holds
15 wall squats

WOD - Squat Ladder

1-10 Overhead Squats
11-20 Front Squats
21-? Back Squats

Finisher: 400m run

This is one of those workouts that sneaks up on you. It starts off so slow and easy but before you know it your legs are really starting to feel it. I finished 17 rounds for a total of 153 squats. After doing 300 air squats yesterday with Murph I am sure that my legs will be feeling it tomorrow. Something that I noticed at the end of Murph yesterday was that I didn't feel I was putting in my max effort on the last mile. I find that I tend to let my running slow way down when I get fatigued and instead of pushing through I just make it through. Today on the run at the end I made sure to push myself to the max and found myself almost in a sprint at the end. It's a much better feeling at the end knowing that I gave it my all.

Monday July 27

w/u
Jump Rope - 5 min
Practice false grip for muscle ups

WOD - "Murph"

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Time: 64:03

What a great way to start the week. I started off doing rounds of 5, 10, 15 but after 10 rounds switched it up to 10, 20, 30. I think it worked better for me as my time on the second half was much better than the first. This was my first time to do Murph and my time was nowhere near where I thought it should be. It is a benchmark for me though and hopefully the next time Murph show up I will have built up some stamina to power through it better.

Tuesday June 30

Warmup
1000m row – 3:54

3x
10 back extensions
10 wall squats
10 hollow rocks

Farmers walk 400m – 30# each hand
Time: 3:54

Pullup Ladder – 9

WOD
21-15-9

KB swings – 1.5pood
Lateral burpees

Time: 7:54

This was a fun workout, it was the first time I’ve done the farmers walk and was not sure what weight I should do. I had a little extra in me, and next time can definitely go a little heavier. I liked the lateral burpees, was nice to add a new twist to an old favorite.

Saturday 6/27

WOD - Nancy
5 rounds

400m run
15 overhead squats - 65#

Time: 17:16

This was a beautiful day to be out at Kezar stadium to do latest challenge. It was great to see so many people come out and take part.

I was expecting the running to be the hardest part of this and it was. What I was not really expecting was how hard it is to start running after doing a round of squats. My initial goal was to just be under 20:00, but now feel that I have the ability to get down under 15min if I work at it the next eight weeks.

Tuesday – 6/23

Warmup
Relay row – row 300m while teammate does 5 situps every 50m rowed (each teammate rows twice)

stretching

WOD
Back Squats to find max one set rep
1-1-1-1-1-1-1
135
165
195
195
215
225
225 - PR

Finisher
15-9-6
Ring Dips – assisted by purple band
Burpees

Time: 4:30

This was a good workout today. My previous one set max on the low bar back squat was 195, it always feel good to set a new PR. Ring dips are still one of my goats that I need to work on.

Monday 6/22

Warm Up
650m crack alley jog

WOD - FILTHY 50

50 Box Jumps – 20”
50 Jumping Pullups
50 Kettlebell Swings – 1p
50 Walking Lunges
50 Knees to Elbows
50 Push Press - 45#
50 Back Extensions
50 Wall Balls - 20#
50 Burpess
50 Double Unders – I did 200 singles

Time: 44:10

This was my first time doing the Filthy Fifty, a WOD that I’ve been wanting to do but never been at the brickhouse when it came on the board. I was really disappointed in my time, I thought that I should be able to do this under 40 minutes, and left feeling very humbled.

I started on the burpees which gave me a little advantage getting those out of the way while I was fresh. I have been doing the 1.5p on the kbs and almost knocked myself over with the lighter weight on this one. It took me a couple swings to get into a rhythm with it. I am looking forward to tackling this WOD again.

Tuesday May 26

w/u
1600m run
pistols
pushups

WOD
10-9-8-7-6-5-4-3-2-1

Power Cleans – 115# (Rx – 155#)
Pullups
KB – 1.5pood

Time: 22:25

This was a good workout today. I was worried about my hands on the pullups, they are not completely healed from ripping them open two weeks ago, but I kept applying more tape and made it through without any new rips. I was initially planning on only doing 95# on the cleans, but after doing some warmups I decided to push it today and I’m glad that I did. My form was not great on every rep, I muscled a few up instead of shrugging them up. It’s something to work on though which is a good thing.

Tuesday May 19

w/u
Double Crack Alley
Hollow Rocks 5x10
Side Planks 5each side x 5

Practice Ring Dips – I was finally able to get one with a full range of motion (it’s a start).

WOD
AMRAP in 20 minutes
10 wall balls – 20#
10 box jumps – 24”
10 dead lifts – 185#
10 burpees

3.75 rounds

This was a great group in the noon class today, many familiar faces and some that I had not worked out with before. A great workout, it was my first time using the 24” box and it was a new PR on the deadlift weight for me. I need to concentrate more on my deadlift form. I’m going to practice that with the pvc at home.

Monday May 18

At home workout

w/u
dislocates
stretching

I started the 100 pushup and 200 situp challenges today, both are areas that I can use a lot of improvement.

Pushups
5 sets
10-12-7-7-11
total = 47

Situps
5 sets
15-18-10-10-26
total = 79

Thursday May 14

w/u
650m jog
box jumps

WOD - "Angie"

100 pullups
100 pushups
100 situps
100 squats

Time: 31:43

This is the second time I have done this WOD and was anxious to see how much improvement I had made. My goal going in was to be under 30 minutes and I didn't quite make it, but I did shave just over six minutes off my previous time so that is a win.

Tuesday May 12

I arrived at the brickhouse today thirty minutes early to practice my double unders, which I need a lot of practice. After 30 minutes and only stringing together a max of 4 it’s now becoming my obsession to improve this.

w/u
500m Row – set a new PR 1:45
Handstand hold – 1:17 PR

WOD
Front Squat 5-5-5-5-5
115-145-165-185-185 PR

I started this out with a weight that was not challenging but it was probably a good weight to get me warmed up. I tend to do well on squats, but today I was really surprised how strong I was feeling.

and

“Cindy” – abbreviated
AMRAP in 8 minutes
5 pullups
10 pushups
15 squats

My pushups were really weak today, my form really broke down after the first round. I am thinking of doing the 100 pushup challenge that a few people are doing to help speed the improvement. Overall this was a really good day for me, I set several new PRs and as always saw areas for improvement.

Tuesday May 5

w/u
Tabata rowing – 8 intervals of :20 rowing, :10 rest
50 hollow rocks

WOD – “Danny”
AMRAP in 20 minutes
30 box jumps – 20”
20 push press – 75#
30 pullups

I did 2 2/3 rounds (Chris gave the class an additional 10 minutes to finish 3 complete rounds).

I was really wanting to make it through 3 complete rounds in the 20 minutes, but both hands ripped on the last set of pullups and I had to do the last 10 one at a time. I should have done 95# on the push press, there really was no excuse for not doing it, as the 75# felt to easy and was not a challenge. I also need to step it up and start using the 24” box jump, it’s time to push myself harder.

John Evans, thanks for spraying my tears afterward. I'm glad that I could give you pleasure from my pain.

Monday May 4

w/u
5min jump rope
1000m row – 3:59
10x5 hollow rocks

WOD – “Hansen”
5 rounds for time

30 KBS – 1.5 pood
30 Burpees
30 abmat situps – First round on GHD

Time: 46:39

This was one of the toughest workouts I’ve done at the brickhouse. It was my second WOD using the 1.5 pood, it feels good to have made marked progress with kbs. I worked the first round in reps of 10 but had to drop down to 5 for the last 4 rounds. The burpees I had to break down in sets of 5 all the way through. I would like to get to where I can string together 10 at least for the early rounds. One of the good things about the burpees is that it made the situps seem easy. Next time I would like to get my time to under 40:00, it’s doable, but will take some effort.

Thursday April 30, 2009

w/u
max consecutive double unders in 5 minutes: 2
max ring holds: 0:41, 0:36, 0:25

I need much more practice on the double unders, I have done better, but today it was not working. I was not able to fully lock my arms on the ring holds. I heard Jenny telling the next class to try pushing in and not down, I’m going to try that and see I can improve on these.

WOD – “Dirty South” Qualifier Day 2

50 KB Swings – 1.5 pood
100m Run
25 Burpees
200m Run
1000m Row
25 Overhead Squats – 75#
100m Run

Time: 19:40

This was a great workout. This was my first WOD using the 1.5 pood, I started out doing 10 reps at a time, and had to cut it down to 5 reps to get the last 20. These long workouts are great, but my stamina is still not where it needs to be. At the 600m mark of the row my body was telling me enough already. I pushed through it, and the last 200m was one of my fastest splits. I may be one of the few who actually likes the overhead squats. This was my first time at 75#, and I feel like I could have gone heavier, which surprised me since they were at the end of the workout. Next time I want to try 95#.