Re-Open

June 28, 2013

"13.1"
17 min. AMRAP:
- 40 Burpees (6" jump + touch)
- 30 Snatch (75#)
- 30 Burpees
- 30 Snatch (135#)
- 20 Burpees
- 30 Snatch (165#)
- 10 Burpees
- AMRAP Snatches (210#)

Score: 172 reps (22 Snatches @ 165#)

- Very happy at close I came to my first performance of this during the Open. Only 3 reps shy. (This would have still landed 16th in Canada East... PUMPED!)

Chew-A-Day

June 27, 2013

WOD #1:
"Adrian"
7 Rounds:
- 3 Forward Rolls
- 5 Wall Climbs
- 7 T2B
- 9 Box Jumps (30")
Time: 17:54

WOD #2:
2 Rounds:
- 400m Run
- 15m Handstand Walk
- 400m Run
- 30 Pistols
Time: 13:59

- Re-testing the 2013 Open workouts starting tomorrow. Should be a good test to see how they go as just another workout and during the beginning, middle or end of a training week.

Lower Body Annihilation

June 25, 2013

3 Rounds:
- 200m Run
- 100m Walking Lunge
- 50 Air Squats

Time: 15:08

- Shoulders/triceps are blasted from yesterday... now it's time for the lower body to join the party, I won't be able to move tomorrow! YAY!

Back Atter

June 24, 2013

WOD #1:
30 muscle ups for time
Time: 8:15

WOD #2:
30 min. AMRAP:
- 2 rope climbs (15')
- 10 push-ups

Score: 18 + 1

Time Off

June 16, 2013

Yesterday I started feeling a very sharp pain in my knee, not thinking ligaments (no shear force tensional pain) but squatting below parallel is a very disrupting thing as of right now. So, for the next week I'm going to be focussing on getting my knee better through a lot of mobility and light exercises no workouts just taking the whole week off to try and resolve this problem before anything major happens.

On a higher note, the end of next week marks the beginning of re-testing the open workouts. Hopefully this week off only boosts the scores I'm hoping to achieve but I think I can do MUCH better in every workout (with the exception of the first one.... that was probably the best one-time workout of my entire life).

Graceful Runnin' Man

June 14, 2013

WOD #1:
"Grace"
- 30 (power) Clean + Jerks (135#)

Time: 2:22

WOD #2:
- Run 5k

Time: 24:29

- So simple... yet so effective.

Workout fit for the Gods

June 13, 2013

WOD:
"Zeus"
3 Rounds:
- 30 Wall Ball (20#)
- 30 Sumo-Deadlift High Pulls (75#)
- 30 Box Jumps (20")
- 30 Push Press (75#)
- Row 30 Calories
- 30 Push-ups
- 10 Bodyweight Back Squats (210#)

Time: 34:24

- This one was long but kinda fun...
- Happy about the bodyweight down 10 pounds from May 8th... gettin back on track!

Slammin' Bars, Crushin' PR's

June 11, 2013

WOD #1:
7 Rounds:
- 35 Dubs
- 1 Snatch

Time: 10:03
- Decided to make it a ladder, started at 155# and increased by 10# each round (last round being at 215#.
- No misses in the WOD so I kept going up and matched my previous PR of 225# (which was at the end of an OLY cycle) so I'm very happy about that after only snatching once in the last 2 months.

WOD #2:
12-9-6-3:
- Power Snatch (95#)
- Burpees

Time: 3:29
- Good Quick one after yesterdays hellacious WOD.
- Took the first WOD more as skill/strength (not as fast as I could have gone).

Sometimes we go Long

June 10, 2013

WOD:
3 Rounds:
- 1000m row
- 50 push-ups
- 1000m run
- 50 pull-ups

49:55

- This one hurt

AMRAP

June 7, 2013

Strength:
- Push Press:
3-3-3-3-3-3-3
185-195-205-215-225-235(f)(1/3)-235

WOD:
15 min. AMRAP:
- 10 KB Swings (2 pd.)
- 10 Box Jumps (24")
- 10 Ring Dips

Score: 7 rounds + 6 ring dips

First Back Squat in Over 2 Months!

June 6, 2013

Strength:
- Back Squat:
5-5-5-5-5
275-295-315-335-345(f)(2/5)

- 4th rep at 335 smushed me hard!

WOD:
"Hope for Kenya"
- 12 min. AMRAP:
- 50 air squats
- 30 push-ups
- 15 pull-ups

Score: 3 rounds + 19 push-ups

Can't Think of a Title

June 4, 2013

Strength:
- Power Clean
1-1-1-1-1-1-1
225-235-245-255-265-275(f)-275(f)

WOD:
7 Rounds:
- 7 Push Jerk (155#)
- 7 C2B Pull-ups
- 7 Burpees

Time: 11:02

Long Day

June 3, 2013

WOD:
"Hortman"
45 min. AMRAP:
- 800m run
- 80 air squats
- 8 muscle-ups

Score: 4 rounds + 3 muscle-ups