Wednesday, March 23, 2011

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.

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Tuesday, March 22, 2011

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?

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Friday, March 18, 2011

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.

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Thursday, March 17, 2011

Quick Run

2.5 miles around the office, felt crappy.  

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

43°, 10MPH winds

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Wednesday, March 16, 2011

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

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Tuesday, March 15, 2011

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(!)

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Friday, March 11, 2011

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

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Wednesday, March 09, 2011

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

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Friday, March 04, 2011

200, 400, 600 x2

200 400 600, one minute between intervals, two minutes between rounds.  

http://connect.garmin.com/activity/71183983

Hard, but fast and fun. 

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Snatch my HSPU

Warmup:
Row 500

WOD:
Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Buyout:
Weighted pullups triples @ 50, 50, 60, 70. 


BW: 200?

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Wednesday, March 02, 2011

Power snatch!

Warmup:
Row 250@0:48



WOD:
Hang power snatch - 3x5

95, 115, 115, 115, 125

Alternated with rounds of 8 pullups.

BW: 200

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Tuesday, March 01, 2011

Charlie don't sumo

Warmup:
2 minute run


WOD:
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
8:13

Buyout:
Back Squat 3-3-3-3-3 reps
225, 245, 265, 285, 265

BW: 202

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