Fighting Sickness

9/27

Rest Day

9/28

@ Camp PB

Heavy Clean and Jerk 95x3, 115x3, 125x3, 135x3, 155x2, 175x2, 185x1, 205x1, 215x1

good lifts, weights felt light. started feeling sick later in the day.

9/29

@ Camp PB

Felt better so went with a 5K row : 20:34 (2:03 ave 500m). pretty sure this beats my best time by a minute. later that day the crud hit me hard had to leave work early.

9/30

Complete rest day. Home sick from work, slowly starting to feel better.

Posting 2 days again

9/25 @ Camp PB

For Time:

10 Squat Cleans @ 70# DB's

50 Sit-ups

8 Squat Cleans @ 70# DB's

40 Sit-ups

6 Squat Cleans @ 70# DB's

30 Sit-ups

4 Squat Cleans @ 70# DB's

20 Sit-ups

2 Squat Cleans @ 70# DB's

10 Sit-ups

14:43

9/26

@ CF York

For Time:

50 rds

2 Pull-ups

2 Push-ups

then immediately

50 rds

2 Thrusters @ 65#

2 SDHP @ 65#

~40min

9/22 & 9/23

9/22 @ Camp PB

Deadlifts

135x5, 185x5, 225x3, 250, 275, 295, 305, 315, 325, 335

9/23

Lynne + Squats

Max Bench press @ 205#

Max Pull-ups

Max Squats @ 205#

Rd 1 - 8/12/15

2 - 5/11/15

3 - 6/10/15

4 - 6/9/15

Squats were tough and I've lost a little strength in the bench press, pull-ups went well.

9/19 & 9/21

Two days:

9/19 @ Camp PB

5 rft

10 V-ups

10 Supermans

10 KB Swings @ 55#

7:58 (got beat be everyone)

then

500m row

1:33

9/20 Rest Day

9/21 @ CF York

"500"

pull-ups

sit-ups

push-ups

squats

perform each exercise until failure before moving on to the next exercise, continuous counting of reps until 500 total reps achieved.

23: (?sec)

@ Camp PB

1 press - 3 push press - 5 push jerks

65 - 85 - 105 - 125 - 135 - 145

worked up in weight until my shoulders felt fatigued from yesterdays WOD. WOD courtesy of CF YORK.

Di-Rey-rey

@ Camp PB

as requested for a few weeks now by my personal coach,

Di-Rey-rey

Row 250 m

21 Deadlifts @ 185#

21 HSPU's

Row 500 m

15 DL's

15 HSPU's

Row 1000m

9 DL's

9 HSPU's

20:53

HSPU's felt pretty good, sets of 5 most of the way through.

FGB

@ Camp PB

FGB

almost able to do this one as Rx'd, only limited by the Wall Balls @ 15#

rd 1 - 104

rd 2 - 91

rd 3 - 92

=187

back was a little sore today so struggle a little with SDLHP's, overall not to bad.

Front Squats

@ Camp PB

Front Squats

95x5, 125x5, 165x4, 185x3, 225x3, 275x3

Plain Jane WOD, no PR's, nothing.

Annie

@ Camp PB

Annie

50-40-30-20-10

Double-unders

sit-ups

for time:

9:54

Snatching

@ CF York

Worked up to a heavy single, worked on being fast through the middle and popping the hips. I could definitely tell when I got it right, the weight just shot up.

95x2, 115x2, 135x2, 155x1, 165x1, 170x1, 175x2(1 miss), 180x2(1 miss/1 miss that I quit on, weight was overhead with arms extended)

then got in on the WOD,

AMRAP in 10min

10 snatch grip deadlifts @ 150#

max pull-ups

4 rds (17, 7,9,6=39 pull-ups) + 6DL's

Pistols

@ CF York

AMRAP @ 20min

5/5 Pistols

10 Ring Dips

15 Box Jumps

7 rds complete

Not overly tough for a metcon but the pistols were challenging and the box jumps kept the heart rate up enough. I hate ring dips (I'm sure that will be a reoccurring theme through out this blog).

Squats

@ Camp PB

Squats

5-3-3-3-1-1-1

275 - 295 - 305 - 315 - 325- 335 - 355(f)

I let the 20# jump in weight and how much get into my head. Definitely could have got that weight. Overall I'm please with the effort, it's been at least 3+ mos since I've gone heavy on squats.

Fractured Jackie

@ Camp PB

5 rft

200 meter Row
10 Thrusters @ 45#
6 Pull-ups

9:09

I was very slow in the transitions between exercises and my transition to pull-ups was ridiculously slow. Rey showed me how it was done and got me by 33 sec. Working on my diet and I seem to be keeping it under control, but I'm only 2 days in.

Labor Day

WOD' s from the weekend:

9/4
Friday @ CF York
"Forever 21"
3 rft
21 KB Swings (55/40)
21 Box Jumps @ 28"
21 Sit-ups
21 Push-ups

12:26

9/5
Saturday @ CF York
3 Person Team WOD (can't move to next station until every one is finished)
5 rft
5 BA Tire Flips
Short Run
10 Pull-ups
10 Thrusters @ 65#

16:47

9/6
Sunday
Rest Day

9/7
Monday @ Camp PB
1Clean- 2 Front Squats- 1 Jerk

95/115/135/155/165/175/185/185

This is my first attempt at a blog and I'm starting it on my 40th birthday. It will mostly contain my WOD's (Workouts of the Day) and maybe a few rant and raves, probably not many since I'm generally boring. Unfortunately, today is a scheduled rest day so there will be no WOD post.