WOD - 091709

4 rounds for time of:
10 renegade rows (12# dbs)
30 sit-ups (abmat)
400m run

time: 20:01

Felt a lot better than I expected. I don't know if it has more to do with being on Paleo for 3 days, or the cooler weather, but I felt great, though my time isn't great. Splits were 4:21, 4:53, 5:27, and 5:20.

WOD - 090203

"Cindy"

As many rounds as possible in 20 minutes of the following:
5 pull-ups
10 push-ups
15 squats

Total rounds completed: 8

Compare to 090604. Ugh, very bad. Push ups very weak (more so than I can remember) . Triceps were shaking after the second round, and had to break up into sets of 3 or 2 for remaining rounds. A real struggle. Generally felt weak.

C2 - 090901

More "get acquinted with the rower" workout progression (with some modifications), from C2.

4x4min (3min recovery). Aiming for 22-24spm @ 130Watts

1: 130W @ 23 spm (warm up)
2: 131W @ 23spm
3: 130W @ 22spm
4: 132W @ 22 spm

total distance: 3456m

This felt harder and more anaerobic. May need to decrease damper setting (currently at 5).

C2 - 090831

First workout on the C2. Following their "get acquinted with the rower" workout progression (with some modifications).

4x4min (3min recovery). Aiming for 20-22spm @ 130Watts

1: 85W @ 20 spm (warm up)
2: 131W @ 20spm
3: 129W @ 22spm
4: 141W @ 21 spm

total distance: 3420m

Found it a little challenging to pull 130W at only 20-22spm. Still, good intro to the rower.

WOD - 090722

10 deadlift (155#)
20 sit-ups
400m run

4 rounds for time

time: 19:02

Really slow. Gassed during deadlifts in round 2 and sufferred through the rest. Ugh.

WOD - 090716

Walking lunge 100 ft.
21 Double Unders
21 Sit-ups

Walking lunge 100 ft.
18 Double Unders
18 Sit-ups

Walking lunge 100 ft.
15 Double Unders
15 Sit-ups

Walking lunge 100 ft.
12 Double Unders
12 Sit-ups

Walking lunge 100 ft.
9 Double Unders
9 Sit-ups

Walking Lunge 100 ft.
6 Double Unders
6 Sit-ups

time: 19:20

Compare to 090614. Slower by a couple of minutes. Heat was a factor (so was eating crap for a week with no workouts). Double unders were good, though.

WOD - 090707

21-18-15-12-9-6-3 rep rounds of:

185 pound front squat [sub'd 95#]
GHD sit-up [sub'd abmat sit-ups]

time: 25:something

Brutal. Absolutely brutal. Was lucky to finish. Started with 115# and dropped to 95# halfway through the first set when it was apparent the weight was too high. This was much harder than I thought it would be. Front squat form was mostly decent though my wrists were hurting at the end, probably indicating that the weight was moving forward and my elbows/chest weren't high.

WOD - 090702

10 deadlift (used 155#)
10 burpees
5 rounds for time

time: 9:58

Compare to 090507 and 081217. Almost hit my PR on this one. Should have pushed harder. Deadlifts felt heavy after so much lower body work earlier this week. Glutes, quads, and hams really sore.

WOD - 090630

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

time: 23:25

Compare to 081003. Much slower this time. Lunges and squats were tough. Breezed through the jump rope and sit-ups. Cooler outside today (90s) - felt nice.

WOD - 090625

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps [sub'd 75#]
6 Push-ups
9 Squats
Rest 1 minute.

Repeat for a total of 5 cycles. Start over with Power Cleans each cycle.

Total up rounds and fractions of rounds for each cycle.

Round 1: 3 + cleans + push-ups + 6 squats
Round 2: 3 + cleans + push-ups
Round 3: 2 + cleans + push-ups + 6 squats
Round 4: 2 + cleans + 3 push-ups
Round 5: 2 + cleans + push-ups

Kept weight low because shoulder still recovering. push-ups were limiting factor. very hot in garage (100+ degrees).

Before the WOD: shoulder PT with Mike.