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

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. 

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?

Karen

Warmup:
400M run @ 1:45
CFWU

WOD:
"Karen"
For time:
150 Wallball shots, 20 pound ball

11:20

Buyout:
Bench press 135x8, 185x5, 205x3, 215x3
Weighted pullups 25x5, 50x3, 55x3

BW: 200

Warmup:
CFWU

WOD:
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

17:21

Buyout:
Bench 135x8, 205x3, 205x3, 215x3, 215x3, 215x3

Run, Burpee, Row

Warmup:
Row 500M
CFWUx1


WOD:

Three rounds for time of:
Run 400M
20 Burpees
15 Two-hand dumbbell bent over row, 50# each

17:55

Buyout:
Weighted pullups 25x5, 50x4, 75x2

Incline bench 135x8, 185x4, 205x2


BW:199

400M intervals

Morning run - 400M intervals. 


http://connect.garmin.com/activity/63094413

Runs felt good, but I'm slower than I want to be.  I somehow hosed up the timing on lap 4; it's not shown but it felt around 1:35. 

Run pull squat pull repeat!

Warmup:
Row 500@1:50 

WOD:
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups


20:00.  Hard!

Buyout:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2

Was gonna do 315, but the back got sorta tweaky, stuck with 275. 

BW: 198

400M intervals

Closer to 350M, as it turns out...

http://connect.garmin.com/activity/58408355

Nancy boy does Nancy

Warmup:
Row 500@1:43



WOD:

"Nancy"

5 rounds for time of:
400 M run
95 pound overhead squat, 15 reps

21:07.  Better than last time, but waaaaaaaaaaay off PR of 17:58.  I did 80% of it barefoot, which was harder than I thought it would be.  I still need to work on my barefoot stride, and definitely need to toughen up the balls of my feet.

Buyout:
Bench press 135x8, 155x8, 175x6, 195x4, 215x2

BW 200(!)

Return to the gym...

After about a three week layoff, I'm back in the gym today.

Warmup:
Row 500M @ 1:40

WOD:
12 minute AMRAP of:
Run 400M
Deadlift 315x5

Managed 3 rounds plus the run. 

Buyout:
Incline Bench: 135x8, 155x6, 175x4, 195x2
Weighted Pullups: 25x8, 50x5, 75x1.5, 85x1

BW: 198

400M intervals

400M intervals at the track in Essex.

http://connect.garmin.com/activity/54431716

50°, partly sunny, no wind

400M intervals

4x400M intervals, 1:00 rest

Details here:
http://connect.garmin.com/activity/53595769

400M walking lunge and other assorted leg torture

Warmup:
Row 500@1:50

WOD:
400 meter Walking lunge

292 steps, 14:22.

Buyout:
Leg press:
200x8
380x6
470x4
560x2

Back squat A2A 135x8

Plyometric box jumps - 18" box to ground to 24" box, a few unweighted, then:
8 with 8 pounds of weight
10 with 30 pounds of weight

BW: 194

Burpee hell

Warmup:
Row 250M@1:00

WOD:
4 rounds for time of:
Run 400M
25 burpees

20:03

Was supposed to be 6 rounds, but I bailed out due to time constraints.

Buyout:
Bench press
135x8
155x7
175x4
195x3
215x2

BW: 193

400s at 1:1

Warmup:
150' of tire flips
CFWU

WOD:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

7 rounds, for 2800 meters, at 19:31.
Run times were 1:43, 1:34, 1;22, 1:29, 1:21, 1:23, 1:17

Buyout:
Bench press
135x8
155x8
175x5
195x3
215x1

Pec Deck
8@80
7@100
5@120

Curls(!)
First time doing curls in 3 years, did 2x8 of ez-bar curls @ 55#.

BW:194

Heavy thrusters and quarter miles

Warmup:
Row 250M@1:00
CFWU (without dips)

WOD:
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

23:51 total

Ugh. Heavy thrusters suck ass.

BW: 194

400M and squats

Warmup:
Easy 400M jog

WOD:
Four rounds for time of:
Run 400 meters
50 Squats

16:16.

400 @ 1:32 / 6:11 pace
400 @ 1:48 / 7:19 pace
400 @2:11 / 8:34 pace
400 @1:43 / 8:09 pace

That was HARD.

6x4

6 x 400M, 2:00 recoveries
1:32 @ 6:27 pace
1:40 @ 6:59 pace
1:30 @ 6:20 pace
1:43 @ 6:59 pace
1:43 @ 7:04 pace
1:53 @ 6:52 pace, .27 miles

Sunny, 76°, light winds. Ran shirtless, felt good.

Back tweakage yesterday seems mostly gone now.

Wall-ball AMRAP hell

Warmup:
Easy row for 500M, maybe 2:00

WOD:
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

4 rounds + 100M

Buyout:
Manage to stay upright while wobbling back to the locker room.

BW 192