111030 TM run

WOD:
5.12mi run at Tyler Park with Karen.
Time: 1:26

RRPuP Step 7:
4 | 4 | 2 | 2 | 2

111029 Fat Jesus

5/3/1 de-load week (40% | 50% | 60%)

Buy in:
5min jump rope
Hip and shoulder mob

Strength 3 x 5:
Deadlift:
130 | 165 | 195
Bench Press:
75 | 95 | 115

RRPuP Step 7:
4 | 4 | 2 | 2 | 2

WOD:
Fat Jesus
5 rounds for time of:
6 BW Ground to overhead (scaled 3/4=155#)
12 C2B pull-ups (scaled blue band)
18 DUs
Time: 19:52

Cash out:
3 x 20 sit ups

Tough wod courtesy of CF Jacksonville. GTOs were broken into chunks of 2 after round 1. Pull-ups unbroken until round 5, there it was 6 & 6. DUs were better than they have been lately but still need work. Most of the time was spent with the GTOs.

111028 Tire Pushes, Burpee Boxjumps and Runs

Buy in:
800m run
20 20# KB swings
20 air squats

WOD:
5 rounds for time of:
66 m Tire Push 106 lbs*
10 Burpee Box Jumps
100 m Run
Recovery walk back to start.

Post total time.

Time: 19:41

* Rounds 1,3 and 5 were tire pushes. Rounds 2 and 4 were 33m drags and 33m squatting power rows.

RRPuP Step 7:
4 | 4 | 2 | 2 | 2

Cash out:
Bar Dips 10-8-6-4-2

Squat Cleans 5 x 3
95 | 115 | 135 | 155 | 165

Really liked this WOD. Kept moving the entire time.

111027 Active Rest Day

30min walk

RRPuP Step 7:
4 | 4 | 2 | 2 | 2

111026 Tough Mudder Conditioning

Tough Mudder Conditioning

Warm-up:
800m run
stretching

WOD:
5 rounds of:
66 m Tire Push 86 lbs
33 m Run (Weighted) 25 lbs
33 m Weighted Travelling Lunges 25 lbs
15 Sit-up (standard)s
Time: ≈22:00

RRPuP Step 7:
4 | 4 | 2 | 2 | 2

After the tire push weight plate is picked up and run with. Then lunges are performed with plate locked out overhead. The plate must not leave your hands until the lunges are completed. With the number of people we had there was some waiting, but each leg was an all-out effort.

111025 2010 Northwest Regional Event 1

Morning
------------------------------
5/3/1 C1 de-load week

Buy in:
5min jump rope
2 rounds of:
10 45# OHS
10 45# Good Mornings

RRPuP Step 7:
4-4-2-2-2

Strength:
Back Squat 5-5-5 (40%-50%-60%)
105 | 130 | 160

Shoulder Press 5-5-5 (40%-50%-60%)
60 | 70 | 85

Cash out:
3 x 10 Ab rollers

------------------------------
Afternoon
------------------------------
Buy in:
10min walk
10 20#DB Manmakers

WOD from 111019:
Pack
Three rounds for time of:
95 pound Overhead squat, 10 reps
50 Double-unders
Time: 9:25

Compared to 110720
Time: 17:05

Cash out:
1/2 Grace
15 135# Clean & Jerks
Time: 4:14

3 x 10 bar dips

I really enjoyed this first cycle of 5/3/1. Based on my 1RM calculations I'm improving but the weights are a little lighter than CFSB. But then again there seems to be more volume especially on the money sets. The next cycle should be interesting.

Happy with my time improvement from last time on the OHS/DU WOD. But it's more than likely due to my using a far superior rope (Ropes As Rx) and wrist wraps.

111023 TM Training Run

Buy in:
100M tire push
100M tire pull

WOD:
Run 6.5 mi
175 push-ups
30 bench dips
15 Australian pull-ups

111022 Deadlifts, Bench Press

5/3/1 C1 w3d3

Buy in:
800m run
Shoulder dislocates
2 x 10 Overhead squats with dowel
2 x 10 75# Good mornings

Strength:
Deadlift 5-3-1+
warm
130(5)-165(5)-195(3)
work
245-280-310(6)

Bench Press 5-3-1+
warm
75(5)-95(5)-115(3)
work
140-160-180(8)

No WOD today. Saving my energy for the TM training run tomorrow.

111021 Tough Mudder Conditioning

Four TM teammates and I met at VFP at 7am for a conditioning WOD. Because of the number of guys and minimal equipment I didn't time it as there were periods of waiting for someone else to finish but the recovery allowed you to go all out at each station. Everyone was pretty gassed at the end.

WOD:
100 m Tire Push 86 lbs
21 Box Jump (14 in.)s
21 Dumbbell Thrusters 20 lbs
50 m Tire Pull 86 lbs
50 m Squatting Power Row 86 lbs
15 Box Jump (14 in.)s
15 Dumbbell Thrusters 20 lbs
50 m Tire Push 86 lbs
50 m Home Run 86 lbs
9 Box Jump (14 in.)s
9 Dumbbell Thrusters 20 lbs
200 m Tire Push

Cash out:
RRPuP Step 7:
4 | 4 | 2 | 2 | 2

Bar Dips
10-8-6-4-2

111020 Rest Day

RRPuP Step 7:
4 | 4 | 2 | 2 | 2

111019 Burpee Box-Jumps, Push Press

5/3/1 C1 w3d2

Buy in:
5min jump rope
shoulder mob

RRPuP Step 7:
4 | 4 | 2 | 2 | 2

Strength:
Shoulder Press 5(75%)-3(85%)-1+(95%)
warm
60 | 70 | 85
work
105 | 120 | 135(7)(2-rep PR)

WOD:
15-12-9 for time of:
Burpee Box-jumps (20")
100# Push Press
Time: 7:24

Cash out:
20-15-10 Push-ups

111018 Squat Clean, Kettlebell Swings

5/3/1 C1 w3d1

Morning
---------------------
1.5mi walk
RRPuP-Step 7:
4-4-2-2-2

Afternoon
---------------------
Buy in:
5min jump rope
hip mob
2 rounds of:
20 lunges
20 sit-ups

Strength:
Back Squat 5(75%)-3(85%)-1+(95%)
warm
105(5) | 130(5) | 160(3)
work
195(5) | 225(3) | 250(5)(10#PR!)

WOD from 111015:
The Porch:
Five rounds for time of:
135 pound Squat clean, 7 reps
14 Dumbbell swings, 55#
Time: 17:11

Hard. Cleans were broken into 2 and 3 chunk sets. DB swings were unbroken until the last 2 rounds. I really felt wrecked after this.

111017 5/3/1 Bench Press

5/3/1 C1 w2d4

Bench day was yesterday, but because of the TM run I opted to do it today. This was supposed to be a rest day but I chose to work on some low-intensity skill stuff.

Buy in:
5min walk
10 Burpees
2 x 10 20# DB Sotts press

RRPuP:
Stage 6 rest day (1/3 volume)
2 | 1 | 1 | 1

Strength:
Bench Press 3-3-3+
warm
75(5) | 95(5) | 115(3)
work
130 | 150 | 170(12)

Accessory:
3 x 10 ab roll-outs
dips (weighted)
5(BW) | 5 x 25# | 5 x 35#

Skill:
3 x :30 static handstand holds
Squat clean 3 x 5
95 | 115 | 135

The Recon Ron Pull-up Program seems to be working. My pulls are getting easier and form has been rock-solid. Amazing how when you work at something you get better. Go figure.

111016 TM Training Run

ToughMudder Training Run at VFP

Buy in:
2 x 200m Tire Push
2 x 200m Tire Pull

Run:
6.5 mi run
115 x various push-ups
15 Australian pull-ups
Time: 4hrs

RRPuP:
Stage 6
4 | 3 | 2 | 2 | 2

111015 5/3/1 Deadlifts

5/3/1 C1 w2d3

Buy in:
5 min jump rope
2 x 10 20#KB Sotts press
2 x 20 20# KB swings
2 rounds Burgener warm-up

Strength:
Deadlift 3 x 3
warm-up
130(5) | 165(5) | 195(3)
work
230 | 260 | 295(6-PR)

RRPuP:
Stage 6
4 | 3 | 2 | 2 | 2

111014 Tire WOD 2

Workout @ VFP

Warm-up:
800m run

WOD:
200m tire push
100m tire pull
100m Squatting power row
50m Home run (left)
50m Home run (right)
100m tire push
100m tire pull
100m squatting power row
16 tire throws
Load: 85#
Time: ≈40:00

Cash out:
5min jump rope
Recon Ron Pull-up Program: Stage 6; 4 | 3 | 2 | 2 | 2
Bar Dips 4 x 10
Kroc Rows 75# x 15 (ea. side)
K2E (with ab straps) 3 x 15

111013 Rest Day

Active rest

1mi walk
Recon Ron Pull-up Program: stage 6
4 | 3 | 2 | 2 | 2

111012 Tabata Double-Unders

5/3/1 C1 w2d2

Buy in:
5 min jump rope
2 rounds of:
20 20#KB Sotts press (10 ea. side)
20 sit-ups

Strength:
Shoulder Press 3 x 3
warm
60 | 70 | 85
work
100 | 115 | 130(7)PR!

Accessory:
Recon Ron Pull-up Program: stage 6
4 | 3 | 2 | 2 | 2

Ring Dips
8 | 7 | 6 | 5 | 4 | 3 | 2 | 1

WOD from 111007:
Tabata Double-Unders
Score: 7 (17, 12, 7, 10, 13, 9, 8, 7)

----------------------------------

Afternoon WOD:
3min row (data unknown, cpu broken)
Sprint 6 x 100 (untimed but all-out effort)

111011 Running and Snatches

5/3/1 C1 w2d1

Buy in:
5min jump rope
2 rounds Burgener warm-up

Recon Ron Pull-up Program:
Step 6:4,3,2,2,2

Strength:
Back Squat 3 x 3
warm
105(5) | 130(5) | 160(3)
work
185 | 210 | 235(8)

WOD from 111006:
Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch
Score: 16:37 @ 55 | 65 | 75

Runs scaled to 400M
Cash out:
ab roll-outs 3 x 10

111009 1/2 Cindy

5/3/1 C1 w1d6

Warm-up:
10mi bike ride

Buy in:
5 min jump rope
2 rounds of:
10 Sotts Presses 20#KB (left)
10 Sotts Presses 20#KB (right)
20 20#KB swings

Strength:
Bench Press 3 x 5
warm
75x5 | 95x5 | 115x3
work
125 | 140 | 160(14)

WOD from 111008:
1/2 Cindy
10min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Score: 8 + 5 pull-ups

Pull-ups kipped, C2B and unassisted

Cash out:
2mi run
while on the route:
10 side hurdles
20 duck-unders
50 Sit-ups
4 passes on the monkey bars
10 burpee pull-ups

111008 HSPU, C2B Pull-Ups & Lunges

5/3/1 C1 w1d5

Buy in:
Foam rolling
5 min jump rope

Strength:
Deadlifts 3 x 5
warm-up
135 | 165 | 195(3)
work
215 | 245 | 280(9-PR)

WOD from 111003:
3 rounds for time of:
Pack:
Three rounds for time of:
3 Handstand push-ups
6 Chest-to-bar pull-ups
12 Weighted walking lunges, 25 pound dumbbells
Time: 3:33

Cash out:
100m tire push (166#)
50m squatting power row (86#)
Pull-ups 6-5-4-3-2-1
Muscle snatch 45# x 5 x 5

Wanted to keep the WOD <10min but I still scaled too much. Saved a lot of time by kipping the PUs. And PUs were unassisted. The tire work made up for the short WOD.

111007 Tha 'Wood

Saw this one posted on the CFJ today. It was taken from Pat Sherwood's FB page. A classic CF-style WOD in that it looks a lot easier on paper.

Buy in:
2 rounds of:
15 squats
15 push-ups
25 sit-ups

WOD:
4 rounds for time of:
30 Double Unders
20 75# Overhead Squats
15 20# Wall Balls
10 Burpees
Break for 2-3 min after each round

Time: 31:07

111005 Joshie

5/3/1 C1 w1d2

Buy in:
5 min jump rope

Strength:
Shoulder Press 5-5-5+
1RM(90% 155) loading ≈ 65% | 75% | 85%
45(15) | 90 | 105 | 120(11)

WOD from 110930
“Joshie”
Complete three rounds for time of:
30 pound Dumbbell snatch, 15 reps, right arm
15 Pull-ups (blue band)
30 pound Dumbbell snatch, 15 reps, left arm
15 Pull-ups (blue band)

Post time to comments.

These are squat not power snatches.

Time: 20:08

Compare to 100712.
25 pound Dumbbell snatch, 15 reps, right arm
15 assisted Pull-ups
25 pound Dumbbell snatch, 15 reps, left arm
15 assisted Pull-ups
Time: 24:50

Cash out:
Scapular retraction work
Y T L's
8# x 8 x 3
5min jump rope

111004 Tire WOD 1

5/3/1 c1 w1d1

Buy in:
dynamic stretching then
2 rounds of:
10 squats
20 push-ups
20 sit-ups

Strength:
Back squat 5-5-5+
1RM loading ≈ 65% | 75% | 85%
165 | 195 | 220(6)

Accessory:
Front Squat 1RM 60%(125) x 15 x 3

WOD:
Tire WOD 1
for time:
100m tire push
100m squatting power row
100m tire push
25m home run (right side)
25m home run (left side)
50m tire push

Load: 85#
Time: ≈14:00

To add some variety to my strength training I decided to take a break from CFSB and do a cycle of 5/3/1. All of the weight felt heavy today. I think it has do to with the fact that I've recently added in some longer distance runs during the week. I have to be willing to make the sacrifice as I feel like I need to get those miles in for the ToughMudder.

I was looking forward to having another go with the tire today and it was a killer. Completely smoked afterwards. I got some ideas from Chris Mason's WannaBeBig tire training article and Bucknell University's strength & conditioning coach Jerry Schreck.

Movement examples:
Tire Push
Squatting Power Row
Home Run

111003 Run 3.5mi

Active rest day.

Easy 3.5 mi run.

111002 Wall ball, Toes to bar, Box jumps

CFSB C3 w7d6 de-load week

Buy in:
800m run
3 rounds of:
15 push-ups
20 sit-ups
20 squats

Strength:
Shoulder press 3 x 5
95 | 115 | 125

WOD from 110926:
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball <--12#
10 Toes to bar
10 Box jumps, 24” box<--21.75"
Score: 7 rounds + 10 wall ball shots

Cash out:
75m tire(85#) drags x 6

While on the trail run yesterday we found a 85# truck tire, so we decided to bring it home, clean it up and use it in our training. Built the harness out of some spare rope, carabiner, a bungee cord and my weight belt this morning. The plan was to do 100m sprints but it proved to be too much. The sprints wound up being about 60m then quickly broke down to walking then barely moving at all. My legs were totally spent at the end and the burn in my hips and glutes were like nothing I ever experienced.

I'm hooked. Going to do this 1 x week. This should prove valuable for the upcoming ToughMudder.

111001 Trail Run

Decided to take it easy today.

Strength:
Front Squat 3 x 5
115 | 135 | 165

3 mi trail run with the family at Core Creek.

110930 Snatch

CFSB C3 w7d4 de-load week

Buy in:
.5mi run
3 rounds of:
10 overhead squats
10 dips
20 sit-ups
20 good mornings

WOD:
Snatch 1-1-1-1-1
95-115(f)-115(f)-115(power)-115-125(f)

Cash out:
Bench press 5 x 5
135 | 155 | 175 | 185 | 205(3)PR!

5min AMRAP of:
5 manmakers
5 bar dips
Score: 3 rounds + 5 manmakers + 3 dips