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

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

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

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. 

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.

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.

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

Burpees for fun and profit

Warmup:
CFWU

WOD:
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

16:26.  I shoulda pushed this one harder.  

Buyout:
5x3 bench and weighted pullup.
Pullups at 50, 55, 60, 55, 55
Bench at 185, 205, 215, 205, 205

BW: 201

Pushing and pulling Annie around

Warmup:
CFWU

WOD:
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

10:19 - a new PR by 50 seconds!

Buyout:
5x3 weighted pullups @ 50, 50, 50, 55, 55
5x3 bench press @ 205, 215, 225, 215, 205

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

Warmup:
Row 500@:1:50
DB swings, pushups, OHS


WOD:
Three rounds for time of:
12 Muscle-ups
75 Squats

19:27

Buyout: 
DB clean and press 80x2, 70x6, 60x8
DB snatch 60x6
Bench 135x8, 185x4, 205x3, 205x3, 205x3, 205x3

BW:199

Pull up your pistol...

Warmup:
Row 500@1:54

WOD:
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

19:52 - I suck at both of these exercises.

Buyout:
Military Press 135x5, 155x2
Incline bench 135x7, 155x6
One-armed dumbbell clean and press, singles: 100(f), 90, 85, 80, 75, 70, 65, 60, 55, 45.  Then did 100 right-handed successfully, failed on the left.

BW: 202

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

Rankel

Warmup:
Row a leisurely 500M @ 1:50

WOD:
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Managed 4 rounds.  The swings just killed me.  The burpee pullups weren't bad at all, surprisingly.

Buyout:
Bench press
135x8, 155x7, 175x6, 195x5, 215x3, 225x2, 135x6.

BW: 200

Deads, pullups and some chest

Warmup:
Row 500@1:50

WOD:
3x5 deadlifts

Buyout:
Incline bench 135x8, 155x7, 175x5, 185x4
Weighted pullups: 6@25, 4@50, 2@75, 1@85

BW: 199

A different total

Warmup:
Row 500@1:54

WOD:
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean @ 215 (failed at 225)
Bench @ 245 (PR!), failed at 255
Overhead squat @ 155

BW: 199