EMOTM – 10 minutes – 85#
1x halting deadlift
1x hang snatch
1x snatch

5 rounds:
12x thruster 75#/45#
12x box jump 24″/20″

11:35

The EMOTM snatch sequence was way off my PR for a snatch (135#), but I always take a long time to warm up my snatch technique. And I find doing the snatch from the hang position to be much harder since one has to do everything faster to complete the move. Or so it seems to me. I did not get a lot of rest between lifts either because I like doing stuff like this slowly and deliberately.

The thrusters and box jumps were painful as expected. I used to like thrusters, too. I am glad Rx weight for the thrusters was 75# and not 95# as one might expect. I only did the first round unbroken then dropped the bar once or twice for the following rounds. I have noticed I do box jumps slower than before (say last year) for some unknown reason. I may be the best way for me to speed up box jumps is to simply lose weight.

2014 MAY 01 THURSDAY

TABATA Ring Plank Support Hold

max weighted pull-up
3-3-2-2-1-1-1

green-blue-0-5-10-18

5 rounds:
2 min row for meters
1 min max toes-to-bar

*score meters & T2B

2564 + 40

The tabata ring planks still sucked.

My max weighted pull-up is 20#, and I think I could have exceeded that, but I was doing them too slow. Not that big a deal. And CS was ragging on me for kicking a little.

I tried to maintain a 2:00/500m pace on the rows, which isn’t all that fast, and managed to do so, but it was harder than I thought. As it turned out, the vast majority of people went slower, which surprised me. I did a lot more toes-to-bar than I anticipated, especially after taking 10 minutes to the 50 during the Open, but they were interrupted by bouts of rowing. I hurriedly wrapped my hands after the pull-ups, but the tape at the gym didn’t stick very well, and it was hard to grip the bar. Of course, I should not blame the tape for my lack of back and core strength.

2014 MAY 02 FRIDAY

TABATA Ring Plank Support Hold

“DT”

5 Rounds
12x DeadLift 155#/105
9x Hang Power Clean
6x Push Jerk

13:59 105#

I was thinking I could do more than 105#, but I decided not to risk it. As expected, I found the hang cleans to be the hardest, but strategic dropping of the bar helped. My grip strength is the biggest limiting factor in a workout like this one; I don’t think adding another 20# would have mattered that much in my time. Bringing the bar down from the front rack to the high hang position was painful for me regardless. I kinda lost count of my rounds, but I was slightly behind everyone else, but they never lapped me. I was actually the last person to finish. I was a bit disappointed with my time, but I had thought I had done this workout before, and it turns out that I did. Six months ago I did it in 19:13 at 95#, so I did get significantly better, which is good.

2014 MAY 03 SATURDAY

TABATA Ring Plank Support Hold

Partner WOD “Med Ball FUN”!

3 Rounds
Run around block w/ med ball (both partners must be touching it the whole time)
50x partner med ball sit-up
40x partner wall ball
30x partner burpees-over-med-ball

25:38 14# ball with KS

As one can tell by the description, this was a tiring workout. The funny thing was that KS was there, and everyone else was thinking, “oh, no, will K be my partner?!?!?!” Fortunately(?) she and I were probably the best people to have together. KS was all “let’s make this a cardio workout and go go go and not stop!”, and I was like “um, maybe”. It was fun though, and having someone like her as a partner definitely pushed me harder than I would have gone otherwise. We finished far ahead of any other teams that day, a first for me in this type of workout.

The run was predictably difficult, mainly because it was awkward to carry the ball and have each team member touching it. Actually, the awkwardness made things easier as we weren’t moving fast enough to really tax the cardio; we actually spent the run talking quite a bit.

I was thinking the sit-ups were going to be the worst, but they weren’t all that bad. The wall balls were very doable since we were using the 14# ball instead of the 20# one that I would normally use. The burpees were rough, though. I think KS was doing them slower than she normally would have in deference to my not-nearly-as-good cardio.

2014 MAY 05 MONDAY

Dan’s Birthday WOD

10x strict pull-up
20x toes-to-bar
30x 1-arm dumbbell snatch 50#
40x walls ball 20#
50x slam ball 40#
60x push-up
70-second total plank hold
80x 1-arm KB swing 44#
90x sit-ups
100x squats

35 minute time cap

28:21?

I came in during the open gym hours and was going to do a few deadlifts, maybe some back squats, maybe some pull-ups, but KS was there and convinced me to do the day’s official workout with her. I actually thought I would not finish as I was not really feeling all that great, but I did it in less than 30 minutes which was faster than all the other people that morning. Except KS, who beat me by 4 minutes or so. Although in a chipper like this I sometimes don’t count the reps right, especially the later ones (sit-ups mainly), so my time may not be accurate.

“Sandbag Fun”
“Don’t drop the baby!”

5 Rounds for Time
200M Sandbag Carry 40#
10x Sandbag Box Step Ups 24″
10x Sandbag Shoulder-2-Overhead

*anytime sandbag is put down do 3 burpees

15:50 – no drops

I had thought the sandbags were for some gym renovation thing. The workout itself was fun. The shoulders-to-overheads, which are normally the limiting exercise, were the easiest part of this workout. I would say the run/jog/carry was the hardest part simply because the sandbag was hard to get a good hold on, which probably was the point. At the end of the workout, my palm muscles were all twitchy from trying to hold onto the bag. The sandbags were not quite long enough the drape over one’s shoulders, which was unfortunate. My traps also hurt now (4 hours later). Everyone finished the workout early with 20 minutes to go in the class, so I also worked on pull-ups and handstand push-ups. I may been able to go heavier than 40# since the S2O were so easy.

Good thing I was in the first group to do the workout we got them all sweaty, and they are covered in burlap so they are not getting cleaned off.

for time:
1: 30x muscle-up (scaled to 60x pull-up and 40x ring dip)

16:29

2: 2000m row

8:25

So maybe four people in the gym can reliably do muscle-ups, and I am not one of them. The official scaling was 100x pullups, but RB thought combining ring dips was acceptable as well. I intended on doing 50/50, but ended up with the 60/40 split. I basically did kipping pull-ups, but only one at a time before dropping from the bar. I basically did 10 pull-ups then 10 ring dips, but sprinkled a couple of 5/5 sets as well. I was surprised I could crank out the pull-ups, and perhaps I could have done more than one at a time, but I was being conservative as I remembered the last time I did 100 pull-ups (banded), my back muscles started failing, although that time I did them in 7 minutes. I was also surprised the ring dips started worsening before the pullups (hence the 60/40 split).

The 2000m time was off my PR by only a second. I should have tried harder. RB tried to make me feel better by pointing out how much stuff I had done before the 2K, but all my 2K times have been when I wasn’t really all that fresh.

tabata times

8 round tabata (20s/10s)
– Bottom to bottom squats
– Clapping pushups
– V-Ups
– Squat Thrusts
– Slam Balls 30/20

1 min rest between exercises
score is minimum reps during any one segment

9-4-6-5-7

The score thing seems to be counterproductive with regards to the idea behind tabata (max effort over the exercise period). I went hard during the first period, then on the second decided what the max reps I could do for the final ones. Maybe I should just go hard during all of them and deal with a 0 or 1 score.

This was the first workout in over a week due to vacation. It didn’t seem all that bad, but my abdominals were very sore the next day, as were my hamstrings. I was going to go this morning (the day after this workout) to due Nancy (5 rounds of 400m sprint + 15x overhead squats), but I barely got out of bed, so I just went back to sleep. Lame, I know. I did due 20+ pullups afterwards, though.