WODs I forgot to Post... Duuuhhh... sooo behind

7/05 Filthy 50

For time:
50 Box jump (21”)
50 Jumping pull-ups
50 Kettlebell swings (1pood)
50 steps Walking Lunge
50 Knees to elbows
50 Push press (45#)
50 Back extensions
50 Wall balls (#14)
50 Burpees
50 Double unders

OMG, I love chippers… my first filthy 50 and it was delightfully awful.

did this @ home: subbed KTE with TTB… pretty broken up but v-short breaks … I really couldn’t scale too much ... had to go 45# bar, 1 pood KB and 14# ball because that’s all we’ve got @ home... I’m a dork because I actually got through the first 25 pullups before I realised that they were jumping .... gonna be sore…

my goal was sub 30:00 … 29:34 … YEAH BABY!!!

7/8 Ouch

Favorite quote of the day: “Definitely love the crackhouse feel to this box…”

I don’t know WTF I did to my knees this week, but they’re still swollen and “aching” … prolly didn’t help that I worked out this week too.

So yesterday and today … RICE RICE RICE… I miss my box.

7/12

A1 10x10yd Farmers Carry (135/95 or 40% of 1RM DL)
B1 Skin-the-cat
C1 Turkish Get-Up 10x per arm

10min AMRAP
Walking Lunges (from bar to wall)
5 CTB Pull-ups
Walking Lunges (from wall to bar)
5 Wall Climbs

Post-WOD: 4×15 Back Extensions

oh yeah … as I was updating BTWB, I noticed I forgot to add this … 4 rounds, 2 pullups … V-V-Awkward/Awful looking wall climbs … getting arms and legs to work concurrently was a challenge!

7/13 Makeup

Strength

Press: Advanced 5×2 @ 92% (85# rounded from 87.4)

Was ok until i failed in my last press … started rising on my toes a little so i know i wasn’t keeping body tight and my heels pressed

Workout of the Day

CFC Home WOD @ 19:59!!!    (woo! just under my goal of 20:00 and within the 25 Min Cap)

• 18 Deadlift (70#)
• 400 M Run
• 15 Front Squat (70#)
• 400m Run
• 12 Power Cleans (70#)
• 400m Run
• 9 Cleans (70#)
• 400m Run
• 6 Power Snatch (70#)
• 400m Run
• 3 Snatch (70#)
• 400m Run

doh, housebound again, but i managed to get in WOD in @ home and work on presses 5×2 @ 85. Was ok until i failed in my last press … started rising on my toes a little so i know i wasn’t keeping body tight and my heels pressed.

Wed WOD 19:59 @ 70# (yay! made my sub 20min goal)

7/15

Deadlift @ 135-150-135-135
Intermediate 4×3 @ 86%

form over function ... today was another non-good lifting day. sore, lazy core, and feeling weak from days prior.

5 Rounds, each for time: (3:00 Cap/ Round)
10 Pull-ups (Vested if possible)
15 Clapping Push-ups (Vested if possible)
20 SDHP (95#/65#)
Rest the exact amount of time it took you to finish the round.

2:14 and 3:00 ... I buggered this up by resting for 1:00 when I lost track of my heat delay ... Jason and I finished around 23:something

oooph … SDHP fun … bouncing pushup thingys not so much … fun WOD though! Jason and Ali rule :)

7/16 “Daniel”

For time @ 21:47
50 Pull-ups
400m Run
21 Thrusters (95/75)
800m Run
21 Thrusters
400m Run
50 Pull-ups

OMG! I totally KA-RUSHED this WOD! Pullups totally unbroken, thrusters light and easy, I lapped Matt at least twice during the runs…

... and then I woke up … with a TERRIBLE hangover from last night. Some people drink … but me? Bacon cheeseburger and fries… it was a delish treat as Kori and I talked about allergies, babies, and biochem (don’t judge, Bryce!). Birthdaypalooza was AWESOME.

No matter, I envisioned Skins telling me to HTFU and then finished Daniel @ 21:47 w/ 65# … in this gawsh-awful heat. I wanna go back to bed.

Oh yeah, just got back from canoeing (can this count as Post-WOD?) and expedition-specific stuff (3:1 z-pulley, self-arrest, 200# recovery, and sandbag throwing). Matt has no compassion for my cheat-meal hangover.

Back to work!

Monday 5/30

Memorial Day WOD

Randy

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Officer Simmons is survived by his wife and two children. This is my 2nd year doing this WOD to honour that thin blue line. I love and admire Matt so much, it hurts.

75 power snatches (55#) @ 6:51 … I’d have preferred to go at 50#, but we don’t have a 33# women’s bar ... regardless, this is a :47 gain from 7:38!!! yay!

This is one of my favorite workouts because it feels the most “natural” to me - the ROM feels like when I pick up my backpack so I don’t psyche myself out. Today was my first day back since being sick last week and then judging CF Regionals 12 hours a day all weekend ... so I was looking forward to it.

Overall, I still feel weak and the tank still feels small, but overall, I feel “cleaner”, I’m not as grouchy, and I’m recovering better. Perhaps this is a sign that the paleo diet is starting to kick in and I just need to up the caloric intake and toughen up mentally. yay!

Tuesday 5/31

Pre-WOD:
Press 5 x 65-75-80-85(3) ... PR was 90, so I have some work to do. I posted video of the round I failed.

WOD @ home
30-20-10 reps of: (8 min cap)

Push Press (65#)

Kettlebell Swings (1 pood)

6:58... slow, felt weak, and lack 33# bar to scale down at home, but my goal was to go unbroken and keep sub 7:00 ... which I barely did (yay!)

Post-WOD:
10 deadhangs: 3-3-2-2 (I'll get you #4!!!)
20 TTB: 7-5-5-3 still kipping in between but was able to string 2 together a couple of times (yay!)
50 DU: 6-17-21-12 breaking less - I pretended I was Paws!

---

Hey! I just now noticed that this is the 2nd sub-7:00 workout I’ve done this week. Cool!

ranking from 1-10 so far...
sleep: 9
diet: 9
health: 7
stress: 5
recovery: 8
mental energy: 8
physical energy: 7

Notes: I confess that I’m still not feeling my “GRRR” yet ... Rudy is right about finding the right priorities and setting goals accordingly ... without them, that sense of urgency, commitment, and inner drive won’t be there to push you. I love to climb and the mountains motivate me like no other, but I always find myself mentally wandering until the 6-9 month mark comes around and it hits me like a ton of bricks that it’s time to work. Truthfully, I’m finding the mental/emotional aspect to be my biggest struggle because I want to be more consistent with my training year-round instead of seasonally.

Matt is really good at that and is so disciplined - he’s a good role model in that respect so I just have to keep at it. On a related note, I’ve been v-consistent with my paleo diet and Matt has been inspired to follow suit. I love a good win-win situation!

2009 09 12 earning today's WOD

tomorrow is a rest day, but today, i still have to earn it.

so in the spirit of the hero workouts, i did dt with the group today. they were competing for most improved and within their level for the past 12 weeks. i wasn’t competing but thought it might be fun to get in there with the group. some pretty strong athletes in there.

“dt”
this workout of the day is in honor of usaf ssgt timothy p. davis, 28, who was killed on feburary, 20, 2009 supporting operations in oef when his vehicle was struck by an ied. timothy is survived by his wife megan and one-year old son t.j.

5 rds for time
- 12 deadlifts
- 9 hang power cleans
- 6 push jerks

my very first dt wod @ 11:10
w2/85#

really appreciated alison’s round-counting tip and kerry’s inspiring pace … the women in there really kickass. i was also thankful for the push and corrections from everyone as i struggled with the last round – my body was really screaming! saturday energy in the box rocks!

today’s lessons learned:
1. men cry too (ok, shriek). go kurt!!
2. shoulda received the pink memo before coming in
3. never do randy the day before dt (or at least ask alison first. har har!)
4. do what’s rx’d:
                 12-9-6 rounds, not 12-9-9
                 w2 = 80#, not 85#
5. get under the f’ing bar

2009 09 11: 9/11 Hero WOD

“Randy”

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

75 power snatches: 7:38 @ 40#

i thought, “oh, i can totally do this”. it’ll be tough, but i can power through – no problem.

oh, i was so wrong … it’s the next day, my arms are still shaking, and i’m sore all over. ALL OVER.

it’ll be interesting to see how my body reacts to DT tomorrow now that i’m “randy-roadkill”