Body Weight on Drugs

Monday, September 14;

Okay, it's not really on drugs.. but I couldn't come up with anything better. Weighted pullups. Hmm.. These were a challenge, because I stopped doing pullups for a month or so to heal up some pain in my left arm. I've lost some strength, which is a pain, but it also means I just have to get it back.

WOD:
Weighted Pull up:
27.5lb weight + 132lbs (body weight) = 159.5lbs of pulling power. Nice.
My previous PR was 35lb. I can get that back easy.

WODII:
AMRAP 10 minutes
5 Power Cleans - 65lbs
10 Pushups
Total: 7 rounds

Shout out to an old standbye.. and an old foe

Wednesday, September 9;

An old friend and a nasty foe all in one workout. Today brought a return of the Tabata to CFOT. One of my favorites. Tabata squats. I'd love to know what Andrea could do on these things now. A 20 total in a round of Tabata's is impressive. I bet she has about a 22 or 23 in her. Would love to see it. I aimed low today. I haven't done them in a while. My first round went to 18. Then I realized others had done 20, so I went for 19. I had seconds to spare on all of the rounds. That means I have an easy 20 in me, especially with fresh legs.

The foe.. oh, you bastard muscleups. I've been working on these things since before surgery. They remain elusive. I think that's all I'll say about them now. grrrrr...

WOD:
2 rounds of three 4 minute stations.
First station:
Tabata squats

Second station:
AMRAP muscleups (sub 5 pullups and ring dips)

Third station:
Rest and try to add up your score

Score is determined by multiplying your tabata number by your muscleup number
Round 1: 18x4 = 72
Round 2: 19x5 = 95

Push Press PR

Tuesday, September 8;

Don't know what was happening today, but I felt solid. Good form. Strong. I was dialed in. I shouldn't have been dialed in considering the beer I drank on Monday, but I was.

It was a strength workout.. push press 1 rep max.

I pushed 95 pounds. That's a PR for me. I'm pretty sure I have a 100lb push press in me. Actually, I'm completely confident. I think It may be best to eliminate the small jumps in weight and go for it while I have the umph. Next time, load the bar from 90 to 100 and do it.

Can't wait.

WOD:
Push Press
1,1,1,1,1,1
95lb - PR

The Fast and the Furious

Friday, September 4;

I needed something fast.  Very fast.  I got off of work early on Friday, which means I could squeeze in a workout before heading out for the night.  The obvious choice is Fran.  It's the quickest workout I can think of.  

The last time I did this one it took me 7:39 to complete.  I was hoping I have cut some time off of that score by now.  My pre-surgery PR on this one was 7:09.  I got in and got right to it.  Did some warming up and put the weight on the bar.  I was ready to go.  

The goal in the first round is always to get each round done without dropping the bar or getting off of the bar.  I did that just fine for the first round.  21 straight Thrusters and 21 straight pullups.  Solid.. took a few deep breaths and went back to the barbell.  Picked it up and did one rep.  I dropped the bar once in this round.  Same thing with the pullups.  Final round.  My goal was to get a sub 6 minute Fran.  I started the final round at 5:00.  Should be easy, right?  Just 18 reps to go in one minute.  I broke the final 9 reps into 3 sets of 3 and did the same with the pullups.  Missed my goal by about 30 seconds.  I said I'd be happy with a sub 7 minute Fran, and I am.  I'm also pretty sure that I can break that sub 6 minute goal as my shoulder endurance improves.

Next First Friday!

WOD:

"Fran"

21 - 15 - 9

Thrusters (65lb)

Pullups

6:36

So Fresh and So Clean, Clean

Thursday, September 3;

Today was suppossed to be a rest day, but I just couldn't stay away. I woke up at 5am, stayed in bed for a little bit, and finally realized that I was up and I should just go to the gym. I was a little late, but there.

Good thing too! We were working cleans. I've been stuck at 115lbs for ever. At some point I hit a 120lb clean, but I have no idea when I did that. Finally today, I hit a 120lb clean again. I was pumped. Hoping for a 125lb clean very soon. I think I can get it, because we haven't worked cleans in a while. Should be fun!

WOD:
Max Clean
1,1,1,1,1
120lb (this ties my PR)

Ring Dips are a Doozy

Wednesday, September 9;

Ring dips.. a lot of them! After taking some time off from the rings because of wrist pain, I tried it again today (with a little bit of help).

WOD
3 rounds of:
600 meter run
20 ring dips
20 wall balls

Total: 19:52

When Jerry tells you to do something...

Tuesday, September 1;

When Jerry tells you to do something, you better listen. Here we are... a heavy barbell day. Single rep max front squats. We're going balls to the wall here. Heavy. The ladies are front squatting over 150lbs.. shoot... the ladies are front squatting over 200lbs! It's just sick.. Check out this old front squat pic I pulled out from my personal archives in the blue room. Look at the weights. Now consider the kind of weight the women were moving around today. I'm just blown away. I can't even explain what a difference a year and some new bars, a new location, new athletes and stationary pullup bars makes.

You may be asking yourself why I titled this entry what I did. Jerry warns before we start going up in weight that we should not put bumper plates on the floor in front of the rack. We avoid this because if you have to bail out the weight, you don't want it to hit a bumper plate and bounce back into your shin/knee. Glad he mentioned it, because I didn't notice a lovely set of plates sitting right in front of the bar when I dumped my bar. The thing bounced then went right into my shin (leaving a sweet indentation) then into my knee (it's been swelling all day long). Fun times. So, lesson learned. When Jerry tells you to do something.. you better listen.

WOD:

Front Squats

1,1,1,1,1

125lb PR

1 mile run (about 8 minutes)