Run, you jerk!

Warmup:
Row 250M@1:00

WOD:
For time:
800M run
Clean and Jerk, 30 reps @ 135
800M run

15:54

Buyout:
3x3 bench press @ 205

BW: 199

DT

Warmup:
Row 500@1:48

WOD:
Three rounds for time of
155 pound deadlift, 12 reps
155 pound clean, 9 reps
155 pound push jerk, 6 reps

14:18

I scaled this from 5 to 3 rounds - it woulda killed me right now at 5. 

Buyout:  
Weighted pullups, triples, 7x

40, 35, 30, 30, 25, 25, 20

BW: 196

Hill repeats

http://connect.garmin.com/activity/97493550

Ran a few hill repeats today on Old Farm road.  That was ugly.  Wicked ugly.  Very spiky heart rate, no endurance.  Gotta get back up to speed here!

BW: 196

Deads and Bench

Warmup:
Row 500@1:52

WOD: 
Deadlift Triples, 5x
Bench Press Triples, 5x



DL @ 315, 315, 315, 315, 315
BP @ 185, 205, 215, 205, 205

Buyout:
10 reps of squat clean 115, L-pullup

BW: 198

Hot to trot...

Running again!  First time I've run any distance over 400M since I banged up my foot in Florida.  Ran the Tech Park loop by the office, 2.2 miles, 21:43, average pace of 9:52.  Felt like shit and I walked some of it.  Pace should go up pretty quick once I get back on the horse.

82°, sunny, winds at 7MPH. 

double-under two-for-ones

Warmup:
Row 500M @ 1:57

WOD:
3 rounds for time of 50 double unders, 25 2-for-1 wallball shots

13:08

BW: 195

Squat day

Warmup:
I ran for the first time since I busted up my foot in Florida - a very easy 400M at about 2:25.  Everything seemed to go smoothly - no foot pain (yet), and nothing fell off.  OTOH, I didn't run real fast, either...

WOD:
Back squat triples, 5x
Bench press triples, 5x
Weighted pullup triples, 5x


Back squats at 225, 265, 245, 245, 245
Bench press at 185, 195, 205, 205, 205
Weighted pullups at 25, 30, 35, 35, 35.

BW: 197

It feels good to be back in the gym!

A nice clean bench

Warmup:
Row 500M@1:54

WOD:
Clean triples - 5x
Bench press triples - 5x

Cleans at 185, 185, 195, 195, 195
Bench at 185, 185, 195, 205, 195

BW 196

Frannie beat my ass

Warmup:
Row 250 @ 1:00

WOD:
"Fran"
21-15-9 reps of
95 pound thruster
Pullups

10:30. 

Frannie beat my ass again.  Seemed like a good way to get back into it. 

BW: 196

Back to the bar...

Warmup:
Row 500@1:51

WOD:
7x2 Deadlift @ 315, 315, 315, 315, 315, 315, 315
7x2 Bench press @ 205, 205, 205, 205, 215, 215, 205

Buyout:
Weighted pullups - 6@20#

BW:201, not as bad as I thought it would be. 

Foot handled it just fine. 

Back on the horse, round two...

For time:

25 pullups
50 pushups
100 squats

10:51, two and a half minutes faster than last time. 

Back on the horse...

After several weeks off due to injury and time issues, I finally got going again. 






For time:

25 pullups
50 pushups
100 squats

13:27

and now, I'm spent.  A workout that I would've killed two months ago just totally kicked my ass.  Nowhere to go but up.  Look out, bitches.  I'm comin'. 

Leg thrashing

WOD:
Running intervals - 2:00 x 4, ~1:30 rests.  Large inclines (12° to 15°), pace between 6:45 and 8:00

Buyout: 
3x8 box jumps to 36" box
Squat 225x5, 245x5, 265x4

Incline bench 135x8, 155x7, 175x5
Weighted pullups 50x4, 50x4, 50x4

http://connect.garmin.com/activity/74701832

Interestingly, the heart rate was about the same for the intervals as the squats and box jumps.

Bodyweight mile

Warmup: 
Row 500 @ 1:53
Haul barbell off the kid who got stuck in the bench press

WOD:
I was supposed to do a rope climb workout, but the bodyweight mile suddenly spoke to me.
Bodyweight mile - around 20:00, ran into some timing issues.  Good times. 

Buyout:
not a damn thing. 

BW: Unknown - the scale is missing?

Squats and squats and squats.

Warmup:
Row 500@1:53


WOD:

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OHS @ 135, 145, 155, 165, 175
FS @ 225, 235, 245, 255, 265
BS @ 275, 295, 315, 325, 335


Buyout: 
Weighted pullups 3x50, 3x60, 3x65, 3x60
Bench press 3x225, 3x225, 3x225, 3x225

BW: ??? Scale was broken.

Quick Run

2.5 miles around the office, felt crappy.  

http://connect.garmin.com/activity/73515269

43°, 10MPH winds

Almost Murph?

Warmup:
CFWU

WOD:
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

23:48. Runs at 7:00, 7:41.
7:00 mile is, I think, a PR.



Buyout:
Shoulder press triples @ 135, 145, 155, 165x1
165 is tied for a PR.  

BW:200

Big balls...

Warmup:
Row 500@1:53

WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
11:51

Buyout:

Bench press 135x8, 205x3, 215x3, 225x3, 235x2
Deadlift 315x3, 335x3, 335x3

BW: 204(!)

this and that

Warmup:
quick row, maybe 350M

WOD:
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps
7 rounds

Buyout:
+1 pullup drill at 8 rounds (yeesh!)
2 rounds of 400M run at 1:40, 1:29


BW:200

treadmill 5K

WOD:
Treadmill 5K, 22:38, PR!


http://connect.garmin.com/activity/72153322

Watch is misbehaving a bit.  Not sure what's going on there.  

Buyout:
Bench press triples @ 205, 215, 225, 215
Weighted pullup triples  @ 50, 50, 50, 50

BW: 200