WOD - 081029

Fitness Testing
number of sit-ups in 2-min: 74
number of push ups in 2 min: 48
2 mile run for time: 18:26

WOD - 081027

Before the WOD:
back squats
5-5-5-5
used 95-135-155-165#

WOD:
400m run
25 squats
25 kb swings (35#)
25 box jumps (24")
for time

time: 22:10

WOD - 081024

20 push ups
200m run
20 lunges
200m run
20 kettlebell swings (used 35#)
200m run
20 sit-ups
4 rounds for time

time: 26:12

WOD - 081022

21 SDHPs (used 1.5 pood kettlebell)
20 push ups
19 box jumps (used 24" box)
18 SDHPs
17 push ups
16 box jumps
...
3 SDHPs
2 push ups
1 box jump
for time

time: 15:10

WOD - 081020

21 thrusters (used 75#)
100 jump rope
21 renegade rows (15# dumbbells)
100 jump rope
21 back squat (75#)
100 jump rope
21 thrusters (75#)
for time

time: 14:21
thrusters killed me, as usual. renegade rows very tough also.

WOD - 081017

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest, where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

pull-ups: 14-9-7-6-4-4-4-4 (52)
push-ups: 10-10-10-8-6-4-3-4 (55)
sit-ups: 10-10-10-10-10-10-10-10 (80)
squats: 12-12-12-14-14-14-14-16 (108)
total: 295

Goal was 285. Pushed hard throughout. Next time > 300.

WOD - 081015

"Mary"
5 HSPU
10 pistols
15 pull-ups
as many rounds as possible in 20 min

7 rounds
modified HSPUs on box, and used pole for stability on pistols; real pull-ups. Pushed hard throughout, but breathing still difficult.

WOD - 081013

800m run
100 Russian twists
75 sit-ups
50 thrusters (rx'd 95#, I used 65#)
25 pull-ups
for time

time: 21:02

WOD - 081010

21-15-9
pull-ups
box jumps
burpees
sit-ups
med balls slams (20#)
for time

time: 17:50

finished with a few jumps on the big box

WOD - 081008

5-5-5-5-5
front squat
push press (or jerk)
back squat
try to maximize weight

95-95-95-95-115

WOD - 081006

"Barbara" (modified to 4 rounds with no rest between rounds)
20 pull-ups
30 push-ups
40 sit-ups
50 squats
4 rounds for time

time: 34:something

Talked to Dave about nutrition (he attended Robb Wolf's nutrition certification). Things to try:
1. Get majority of carbs in post-workout meal
2. Bump fat blocks 2x-5x (need to experiment)
3. Get good sleep

WOD - 081003

300 jump rope
200 lunges
100 squats
50 sit-ups
25 superman
for time

time: 19:54

WOD - 081002

"Fran"
21-15-9
Thrusters (used 75#)
Pull-ups (as rx'd)
for time

time: 10:30

terrible time... more weight than last time, but not happy with the time. metcon killed me.