Thursday, November 29, 2012

Run / KB / Pullup

Still wiped from yesterday, so I changed up the pace a bit.

400m run
21 Pullups
21 Kettlebell Swings 2p
15 Pullups
15 KB Swings
9 Pullups
9 KB Swings

Pretty easy compared to my last couple weeks! I've been fighting off several bugs, so hopefully (getting through this one) is indicative that I'm almost out of the woods being sick. Fingers crossed.

Wednesday, November 28, 2012


THere are a few WODs that just don't get revisited often. Linda is one of them.


Deadlift (1 1/2 bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)

The last time I did this was over a year ago. I looked back at previous posts, and I was sore for a week after doing it then. Probably why it's been over a year since doing it last...

My weights were a little weird. I've dropped a little weight, but my bench went up in weight from last time (my clean and deadlift RX'd weight dropped slightly).

But I PR'd by over 4 mins!

Monday, November 26, 2012

Press Day

Shoulder Press

Push Press

Push Jerk

*The weight can only decrease if you fail a lift. this includes moving from one lift to the next

I've intentionally have been focusing on upper body lifts. Since the Box jump debacle, every time I put a heavy load on my Achilles, I've been getting shooting pains in the ankle. It's been getting better, but I don't want to aggravate a seemingly minor twinge.

Saturday, November 24, 2012

Ring Dip / Overhead Lunge / Hammer Swing


15 Ring Dips
20 Overhead Lunges (45# plate)
25 hammer swings

The kiddos were very much in the way, so my time is a bit inaccurate.

Friday, November 23, 2012

2-for-1s / Farmer's Walk

AMRAP 12 minutes:


2-for-1 burpees
2-for-1 wall balls*

*Farmer's walk between each movement (80', 90#+ each jerry can)

My hands are still torn up. The farmer's walk didn't help. If I were to do this again, I'd probably make it for a 20+ minute AMRAP. It seemed as if it just ended too early.

Thursday, November 22, 2012

Clean / KB Snatch / GHD


6 Power Cleans 185#
12 Kettlebell Snatches 2p
18 GHD Situps

This was my second Thanksgiving Day WOD. I REALLY liked this one.


Thanksgiving day 5K run!

Done in a wind storm.

Tuesday, November 20, 2012




50 Dubs
35 Knees to Elbows
20y overhead walk 185#

I tore midway through - which will probably end my insane Ladies / Hero WOD streak.

Monday, November 19, 2012



50-40-30-20-10 of:

Wall balls 10', 20#
Box Jump 24"
Kettlebell swings 1.5p

*50m between each station

I didn't PR from last time I did this, but I seem to remember issues with the box height, and the weight of the KB. I also added distance between each station... But maybe it's a bunch of excuses.

Sunday, November 18, 2012



10 rounds of:

3 Handstand Pushups
6 Deadlifts 225#
12 Pullups
24 Dubs

I was on a "Ladies" kick, but I think it's evolved to "Hero" WODs.

This was the first time I did this WOD. It put a hurt on.

Friday, November 16, 2012



5 rounds of:

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3:00

I felt great after this one. My splits looked pretty solid as well... Oh, and I PR'd.

Thursday, November 15, 2012

Midline Chipper

Midline Chipper

:30 Plank hold*
400m Run
75 Situps
75 Good Mornings (45#)
1:00 Plank Hold
400m Run
50 Situps
50 Good Mornings
1:30 Plank Hold
400m Run
25 Situps
25 Good Mornings
2:00 Plank Hold

*The time is only accrued when you are in the plank. If you fall out, the time stops (but doesn't reset)

Say goodbye to getting out of bed like a normal person the next day.

Tuesday, November 13, 2012

Strict Press

Ankle is still hurting!

Shoulder Press


This lift is just frustrating to me. I hit my old PRs easily, but can't break through.

Monday, November 12, 2012

Death by Box Jump x3

Let me preface this by saying that this is just a BAD idea - don't do it.

Death by box jump at 30", 24", then 20". 1 minute rest between each.

I got over 750 total reps, and a janky Achilles.

Sunday, November 11, 2012

Overhead Squat / Ring Pushup / Bar Facing Burpees

16 Minute AMRAP

7 overhead squats 95#
8 ring pushups
9 bar facing burpees

This is one of those that will deceive you. the transfer from ring pushups to bar facing burpees is rough, but then going from burpees to the overhead squats is just mean.

Wednesday, November 7, 2012

Bear Complex / Burpees


5 burpees
5 bear complex 115# *

*immediate 5 burpee penalty for dropping the bar in the middle of the round

Bear Complexes are always "fun" to throw into a WOD. I've done them many different ways - including sandbag bear complexes and kettlebell bear complexes.

I'm still not 100%, so this was rough. I did drop the bar once.

Tuesday, November 6, 2012



150 Wall balls 10', 20#

For time

I was feeling sick, but I tied my previous PR.. I'll take it.

Monday, November 5, 2012



30 Snatches 135#

For time

I PR'd on it this time - which is nice... Last time I did Isabel, I didn't.

Sunday, November 4, 2012

Hammer Swing / Box Jump / C2B Pullups

22 Hammer Swings *
14 Box jumps
8 chest to bar pullups

*Hammer swings ere: low left, low right, high left, high right, under.

This was a good little one. The arms were toast after all those swings!

Saturday, November 3, 2012

Deadlift / Overhead Squat

Establish a 1rm on:

Overhead Squat



3 Deadlift 70% 1rm (340#)
5 overhead squat 70% 1rm (155)

This was an awesome WOD! I PR'd both of my lifts tonight!