Shane: Wednesday 101116

Part One 4 Sets of 3 Snatch @ 75%, 80%, 80%, 85%
Completed at 150#, 160#, 160#, 170# respectively

and Then

3 Rounds For Time:
35 Double Unders or 175 Single Unders
25 Push-ups
15 DB Squat Cleans 35#
This was deceptively tough and I just didn't have a good day = 8:20.  On a good note, double unders all unbroken, but the SD squat cleans destroyed me.

Shane: Monday 101115 & Tuesday 101116

Monday 101115:
Part 1:
5 sets of 15 unbroken CTB pullups

Wod:
5x of this cluster
5 backsquats at 55% 1rm
3 backsquats at 65-70% 1rm
1 backsquat at 75-80% 1rm
rest is the time it takes to change weights between each percentage. Rest as needed between each cluster.

Did the squats at 210, 250, 285.

Great workout! Worked in with Aaron S and Ian on the squats! The 3 of us had a system going for swapping the plates quick, except when we couldn't perform basic math! Glad to have you back in Ian!

Tuesday 101116:
Rest

Shane: Friday 101112, Saturday 101113 & Sunday 101114

Friday 101112:
part 1:
5-10-15-20-25-20-15-10-5 unbroken doubleunders
Wod:
5min amrap
5 push press (95/55)
5 HSPU
3 min rest
5 min amrap
10 pullups
10 power cleans
2 min rest
5 min amrap
5 snatches
10 one legged box jumps (5 each leg)
Did the double unders in about 3 minutes.
I did the AMRAPs in a different order...I did the 3rd one then the 1st and the 2nd one last.
1st: 5 rounds even
2nd: 4 rounds + 10 pullups
3rd: 5 rounds + 5 snatch & 9 box jumps
This was a lot of fun and the noon class was HUGE!

Saturday 101113:
Every minute on the minute for 15 minutes: Snatch one rep
Rest, then,
Every minute on the minute for 15 minutes: Clean & Jerk one rep
You have the entire minute to complete the lift sucessfully
Score equals lowest and highest load Snatched & C&J
Snatch = 155/195
C&J = 225/245
This was an absolute blast!  And again, class was huge at the 9am!

Sunday 101114:
Met Steve and Matt for some swiming work:
5 rounds:
Swim 50 yard on 1:15 interval
Swim 100 yard of 2:15 interval
Then capped it off with a 50 yard sprint starting in the water = 27 seconds
This whole session was humbling.  I love being in the water, but I am WAY out of swimming shape!

Shane: Thursday 101111

Row 1000m x 2
Rest as needed between efforts

then,

Bench Press:
2x10
3x5
4x1

Rows = 3.31 & 3.44
Bench = 165/185/225/225/225/275/255/255/255

Shane: Tuesday 101109 & Wednesday 101110

Tuesday 101109:
Did the CF Abq WOD with the noon class, had a blast!:
6 sets:
As many reps as possible:
30 sec of clean & jerks (135/95#)
30 sec of box jumps (24/20")
30 sec of kettle bell swings (2/1.5 pood)
30 sec of burpees
2 min rest between rounds
Score is the total of all reps for all 6 sets = 242
This was pretty rough, worse than FGB in my opinion.

Wednesday 101110:
Rest

Shane: Monday 101109

Shoulder is doing much better, but I am still avoiding heavy overhead work and even repetitive overhead work with medium loads.  My shoulder is not 100%, I would call it 85-90% and getting better everyday.  I just want to be very careful with it and not back track any.  So, while Ben and I came up with this semi-genius plan for my weekly WOD schedule and where the WODs come from, I am having to play around with it a bit right now to avoid certain weights and movements.

Monday 101109:
Part 1 @ approx 1pm: Main Page WOD from Today:
3 rounds for time:
30 kb swings - 1.5pood
25 wallball - 20#
20 pull-ups
12:26
Gas tanks is a major issue for me.  I did the first round in under 3 minutes.

Part 2 @ approx 5:30pm: Part of double from OPT big dawgs:
400m run @ 95%, rest 2 minutes x 3
10 minutes of parralette hspu work
400m run @95%, rest 2 minutes x 3
1:31, 1:37, 1:36, 1:39, 1:35, 1:35 (this was approx 400m laid out in my neighborhood)
Did the phspu work as multiple sets of 2 to absolute max negative head check.  Just got as many in as I could without ever achieving failure.

Feeling pretty good and energetic.  I really hope this continues and I actually start performing decent.

Shane: Friday 101005, Saturday 101006 & Sunday 101007

Friday 101005:
Part One: Back Squat 3-3-2-2-1-1
Loads = 295-315-325-335-345-365
Sean was there and he said I just barely got parralel on the 365 squat.  So I did it again and got a little lower.  Might need to speed a little time re-establishing my "bottom".

Capped off this session by barely acheiving a muscle-up hspu.  Was pretty pumped!

Part Two: AMRAP 15 Minutes: While wearing 20# vest - 5 push-ups, 10 broad-jumps, 15 squats
This was miserable.  I didn't even try to keep up with rounds.  Just did it at the neighborhood park in the grass.  Based on the pace I was keeping, my guess would be 15+ rounds.  But I'm honestly not sure.

Saturday 101006:
Decided to just attend the box team WOD and see how my shoulder is doing.  It is doing much better.
With a partner, complete the following for time:, (in any order),
100 Push-ups
100 Box Jumps (m:24in,f:20in)
100 DB Push Press (m:25lb,f:15lb)
100 Jumping Squats
One partner works while the other runs 200m, taking turns until all the work is complete. All reps of a given movement must be complete before moving to the next movement. The team is finished when the final rep of the final movement is complete AND the runner has completed the run they are currently on.

My partner was one of our free guests who re-aggrevated an old foot injury during the WOD.  I did the majority of this on my own and I did the DB PP with 40# DBs.  Knocked out a few more MU HSPU afterward.  It was a good workout, had fun.

Sunday 101007:
Rest Day

Shane: Thursday 101104

Still on Ben's programming.  Coincidentally this is what we did at the box today...

Part 1 -
3x Each Arm Max Reps of 1 Arm KB Bench Press @ 1.5pd/1pd
I got 21R/19L, 15/15, 11/11

Part 2-
50 burpees
50 box jumps 24/20
50 lunges Each leg
25 burpees
25 box jumps 24/20
25 lunges each leg
16:38.  This totally kicked my ass.  Exactly the kind of stuff I need to be working on.

Shane: Monday 101101, Tuesday 101102 & Wednesday 101103

I'm back!  Well, sort of...  I'm still dealing with the end of this cold, but I'm not "sick" any more.  And the shoulder is still not fully ready.  So I gave Ben a list of all the movements that I felt comfortable doing with the shoulder and asked him to provide me some programming.  I'm thinking another week or two max of avoiding overhead movements and I should be back ready to go...

Monday 101101:
5 rounds for time:
200m run
10 deadlifts 205#
All while wearing 20# vest
10:18.  Not a bad first day back but this was brutal.  The weight of the vest is not as much of a deal as it is the effect it has on your breathing.

Tuesday 101102:
An OPT Big Dawgs style ass whoopin':
A1. Backsquat @ 30X2 @ 50% (go for speed); 3 x 5; rest 90 sec
A2. Box Jumps 30 inch; 3 x 15 unbroken; rest 90 sec
B. Backsquat @ 30X0 @ 80%; 3 x 3; rest 1 min
C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
C2. Hip Extensions @ 1010; 15 unbroken; rest 10 sec
C3. Strict Pullups - 15 unbroken; rest 90 sec x 3
This was a lot tougher than it looks.  I took a little less rest that prescribed in the early sets just in the essense of time, had to get to work.  Did A1 @ 190#, A2 all unbroken, B @ 305#, C1 all unbroken, C2 all unbroken, C3 all unbroken except set 3 which a little kipping came in naturally when I started struggling and then had to split the set 12-3.  Strict pullups are not like kipping, once you hit the wall, you are done, no matter how mentally tough you are in staying on the bar.

Wednesday 101103:
Rest Day.

Thanks Ben.  Programming is going awesome so far.

Shane: 101026 Update

I have not worked out since my last post here.  I've managed to catch a cold of some sort and it is kicking my butt.  Between that and the shoulder injury, I decided to take the hint from my body and take some time off to focus on healing.  Hopefully I will be back in action in the next several days.  I'm trying to be smart and patient.  I won't post again until I am back WODing.

Shane: Thursday 101021

Ben's Running WOD #3:

Stretch out your calves, hips and hammies prior to run

3x 200m Sprint- Rest 1 Minute Between
Rest 5 Minutes
Then Run 1 Mile all out
Then rest 1 Minute
Then 200m sprint

Goal is First and last 200m sprint should be within 5 seconds

I was 0:38, 0:39, 0:41, 7:32, 0:45

My mile should have been faster, there was a major car cluster going on at the stop signs at the intersection of Washington and Hawkins that caused me to have to wait for/run around some cars and add a little distance to the run.  Probably not worth much more than about a 15-25 second difference, but hey, I have to make my excuses for being a shitty runner.

Shane: Wednesday 101020

Ben's Running WOD #2:
Time Trial Run 25 Minutes @ 85% rate of perceived exertion (100% would be your all out pace on a 25 minute run)

I did this around the academy.  That is a brutal place to run.  Made just short of 5K.  Did really well up to about the 15 minute point and then, like usual, I fell apart.  Did better than my last "distance" run on this same course though, so that is good.

Shane: Tuesday 101019

Trying to rest my shoulder as much as possible to get it healed up fast and effectively.  It is feeling better, but I am still concerned.  Asked Ben to write me a series of running WODs to do for this 3 day set.  Here's the first one:

10 Sets of
8 Squats then immediately 100m Hill sprint (do this at your house)
Walk back to start and repeat

Did this on the arroyo over be the house.  Found a steep section and stepped off approx 100m.  This was a tough workout.  Only rest was the walk back each time, other than needing to tighten/re-tie my shoes after #4.  Caused my plantar fasciitis to act up, but it is feeling better today.  This is already getting frustrating.  But I have got to stay smart and let the shoulder heal right.

Shane: Sunday 101017 & Monday 101018

Rest both days.

Sunday was supposed to be a WOD day, but I did something to my shoulder when I jerked my final OHS from Saturday overhead.  Felt a crack or something.  It hurt when it happened, but then went away just as quick.  Didn't bother me at all during the ring hspu.  But in the early evening on Saturday it started feeling tender and has pretty much been downhill from there.  I rested it and iced it all day Sunday.  Going to rest it more today and hope for the best.  Thinking I may sub running WODs on tues-wed-thurs this week in the hopes that my shoulder will be ready for action again by Saturday.  We'll see.  Injuries happen, but it still sucks.  I'm going to take my time and not rush it.  It will heal as I can tell it is nothing major, and this will just give me an opportunity to work on my running for a little while.

Shane: Saturday 101016

Saturday 101016
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Feeling much better today.  Double unders went well, no headache.  Stomach issues feel almost gone.  Followed rx'd rules for the CFT, 3 attempts each, nothing inbetween, etc:

Back squat 345-370-380PR
Shoulder Press 150-175-180PR
Deadlift 405-430-435PR
Total 995PR

Then stuck around for today's advanced WOD at the box:
Overhead Squat Series, based on percentages of 1RM.  I based it off of 275 which I think is my PR so:
OHS Squat Ladder
10x @ 25% = 70
9x @ 40% = 110
8x @ 50% = 140
7x @ 60% = 165
7x @ 65% = 180
5x @ 70% = 195
4x @ 80% = 220
3x @ 85% = 235
2x @ 90% = 250
1x @ 95% or 100% = 275
All lifts were successful.  This was tough.

Rest, then 5 sets of 3 ring hspu.  Got all 5 sets unbroken.  Good times.

Shane: Thursday 101014 & Friday 101015

Thursday 101014
Rest Day

Friday 101015
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

5:15.  Was hoping too crush it today.  I did better than my 5:58 from back in April.  But it was a terrible effort for me, just couldn't get moving.  Feel like hell today.

Been having major stomach issues this week.  Just feel weak and tired.  And to top it all off, I have been doing 100 double unders as part of my warm up, and today I got a splitting headache during the double unders.  Literally put me on the floor.  Couldn't get past the headache during the WOD.  Basically wasted time today.  Should have listened to my body and skipped today.

Shane: Wednesday 101013

Wednesday 101013
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

16:33

Honestly, not as bad as I expected it to be.  Tough, don't get me wrong, and I'm not saying that I could have done it much faster, but yet again I think I let it get it my head too much and I paced too much to early.  No muscle up failures.  I wouldn't mind doing it again now that I know what it is like and would be better prepared to tackle it and think I would definitely improve.

Shane: Tuesday 101012

Tuesday 101012
Snatch balance 1-1-1-1-1-1-1

225-245-265PR-275F-245F-245F-245-225-225-225

The 275# felt like it weighed twice as much as the 265#, unreal.  For some reason after the 275 failure, I struggled getting back under the bar, commiting and staying in my heels.  Cleaned it back up toward the end, but had lost some of the pop and speed I needed to go heavy.

Finished by going for the 15 bodyweight overhead squat random test of fitness.  Got it!  15 @ 175#!

Shane: Monday 101011

Monday 101011
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

This was ROUGH.  Scores in order: 7-16-7-8-10.  This lowest number scoring system kills me.  I generally have several very high scoring intervals and then 1 or 2 intervals toward the end that I blow up.  A total rep scoring sytems would be better in my opinion!!

Shane: Saturday 101009 & Sunday 101010

Saturday 101009
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
6:49

Sunday 101010
Rest Day

Shane: Thursday 101007

Thursday 101007
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
7:39.  I was limited by grip failure.  This destroys your grip.  I had to come off the bar 2 times on the set of 9 pull-ups to keep from kipping myself onto the floor!

Shane: Tuesday 101005 & Wednesday 101006

Tuesday 101005
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
225-225-225-225-225-245-245-245-245-245

Wednesday 101006
Rest Day

Shane: Monday 101004

Monday 101004

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

24:12.  It's every bit as bad as it looks.  My legs are fried, my arms are toast.  The rope climbs start messing with your head when you get smoked.  Glad it's over with.

Tracking Shane...

So, I really need to do a better job logging my WODs.  I am currently riding the pipe-dream that I might have a chance to qualify for regionals in 2011.  So, I have gotten back on mainpage programming for the most part to get my feet back under me.  With Ben's help, I am going to re-evaluate in a couple of months and step things up a bit.  Step one is to have something to look back at and to evaluate.  I've done a bad job.  I am going to go back to Sept 11.  All of the following is going to come from memory, so some of the results may not be exactly right, but they will be close:

Saturday 100911
"Murph" with 20# vest
About 41 minutes.  The last run destroyed me.

Sunday 100912
Rest

Monday 100913
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
I think my time was 10:14.  Really struggled with the db between the legs thing.

Tuesday 100914
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution
This was BRUTAL!  was sore for days

Wednesday 100915
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Wanted to die.  I think I finished at 38 something.  The runs killed me.

Thursday 100916
Rest Day

Friday 100917
Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up
9:0something.  MU failures at the end.

Saturday 100918
"Helton"
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
Subbed 40# dbs, all we had.  Can't remember my time exactly, 35-36 minutes I believe.
Then doubled up and did the team WOD:
In Teams of 4 Complete the Following per team member:
4 Rounds for Time
10 PushPress 35/20
15 Wall Ball 20/14
10 Broad Jump
15 Lunge Each Leg
Team members will not rotate to the next station until the entire team is done
I subbed a 10m handstand walk for the broad jumps because of my PF

Sunday 100919
Rested because of doubling up on Saturday

Monday 100920
Rest Day

Tuesday 100921
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (abmat)
21-22something I think, really drawing a blank on this one.

Wednesday 100922
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (17ft)
17:55

Thursday 100923
"Fran"
4:13. Broke at 9 on the set of 15 thrusters, and at 10 on the 15 pull-ups.  The rest unbroken.
then,
Shoulder Press 3-3-3-3-3-3-3
135-135-145-145-145-145-145 I think

Friday 100924
Rest Day

Saturday 100925
"Fight Gone Bad!"
310PR

Sunday 100926
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Completed through 19.  Limited by rips in the hands, could have kept going pull-up wise.

Monday 100927
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
~12 minutes I think

Tuesday 100928
Rest Day

Wednesday 100929
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
9 rounds + 1 box jump

Thursday 100930
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees (jumped to touch high bar on PU rig for each burpee)
20something.  I held back too much early for fear of later MU failure.  Could do much faster next time.  Lesson learned.

Friday 101001
Snatch, 1 rep
185-200PR
Clean and jerk, 1 rep
245-265PR
Really forced myself to commit and get under the lifts.  Helped a lot!  Excited!!
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
5 rounds, had major DU issues.  Think I got it corrected though.

Saturday 101002
Rest Day

Sunday 101003
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
25:22

Shane: Been busy...Let's get caught up again...thru May 16

May 1 - Run 5k.  My first full 5k at Abq altitude over 5000ft.  Kicked my butt.  Ran with Ben and he pushed me pretty good.  Fell apart on the last quarter mile, was going up hill and ran out of steam.  26:30ish.

May 2 - 21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups
This was a grip smoker.  Hard work, the squat snatches get pretty rough at the end.  10:09.

May 3 - Rest

May 4 - "Barbara".  Terrible performance.  Don't want to talk about it.

May 5 - Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.  Setting the db's down constitutes failure.  My db's only go to 52.5#s so I just made the best out of it and did an extra round.  30-35-40-45-50-52.5.  Tweaked my neck on the 50 round during the push presses.  Pissed me off.

May 6 - Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups
Got 5 rounds plus the cleans and some sit-ups I think.  I can't remember and didn't write it down.  Karen did this with me at 65lbs and was right on my heels.  Good work Karen!

May 7 - Rest

May 8 - CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Followed the exact "rules".  Only 3 attempts per lift, etc.  Ben did this with me.  Good day.
Shane:
BS - 325-345-365PR
SP - 175F-165-170F
DL - 410-420PR
Total = 950PR
Ben:
BS - Can't remember exactly but he PR'd at 300?
SP - Matched his PR at 155.
DL - 365-385PR
Ben you need to post confirming and adding all your numbers.  Sorry couldn't remember them all.
We then did some ~600m arroyo sprints.  Suck.

May 9 - "Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
26:50.  Bad one for me, but working on my weaknesses!

May 10 - Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups
This was REALLY tough.  Can't remember my time, it might be written down in the garage.  Like 22 minutes I think.

May 11 - Rest

May 12 - Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters
Had a less than ideal situation with my rings causing me to not really be able to kip, the rings were only about shoulder height off the ground.  And my run was closer to 300m.  Anyway, ~18 minutes of pain.

May 13 - My 31st B-Day.  Rest and decided to take a few extra days off to let this nagging lower back fully heal.  Back at it on May 17.  See you then.

April 30 - Shane & Ben's WOD

5-4-3-2-1 Rep Rounds for Time:
265# deadlift
115# overhead squat
Approx 25yard tire drag between each station (10 total drags)

This was pretty tough.  I (Shane) had never done a sled/tire drag before and it broke me off bad.  Hats off to Ben, nice performance.

Ben - 8:21
Shane - 8:40

April 28 - Shane's WOD

3-3-3-3-3 Front Squats

I got nice and warm and threw in a set of 30 unbroken 20# wall ball.  I hate wall ball.

Loads were 225-245-255-275F(1)-265PR-255

I'm getting there.  Really need a stronger front squat, I let the weight shift forward coming out of the bottom and it makes for a major struggle.

April 27 - Shane's WOD

For time: 30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.

Karen did this in 16:13, with about a 4" positive head check on the HSPU's and with 1 pood swings.  Great job Karen!

I did it in 18:00, with a 3" negative head check on the HSPU's (I had my hands each on a 35lbs hi-temp bumper).  The rest rx'd.  I underestimated how bad the scaled up HSPU's would be.  It took me about 3:45ish to finish the HSPU's, whereas if I had done them regular it would have been closer to about a minute.

Good day.

April 23 thru 26 - Shane

April 23:
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Did this heads up with Ben before a great night of Dion's pizza, Avatar and beerz.
Shane - 5:52
Ben - 7:50

April 24:
"Paul"
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
Ben came over and we did this together.  No idea what our times were, we did it more for completion simply because of the equipment layout, etc, so we just went at the same time, starting at different stations.  Ended up being super tough, but not as tough as it looked.  The K2E's were the worst part for me.  We had to do the overhead walk as 10 yard there-and-backs, the turn around part with the bar overhead was a little weird.  Definitely a core smoker.

April 25:
Went over to Ben's house and did 3x5 dead lifts.  I just followed the weight he was doing since my back is a little unhappy right now.  Not sure of the loads we did, I think it was something like 275-295-315.  I think that is close, but I could be wrong.  Then we went for about a 3 mile jog.  I really need to work on my distance running so Ben is helping me out with pacing and finding the zone.  He kicked my ass and made me look like a bitch on the last 800m or so.  I feel like it was a pretty good run for me.  If I can keep running with Ben, I think my running with improve quickly.

April 26:
Took a rest day since I skipped rest on the 25th.  Today's mainpage WOD looked awesome, I probably would have done it if I had anywhere to do muscle-ups.  Hopefully I will have a solution to that issue soon.

Back at it on the 27th, post coming.  Just been busy lately, and hopefully going to get busier. ;-)

April 22 - Shane's WOD

Five rounds for load and time of: Back Squat, 3 reps
20 Ring dips

Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.

I was 285lbs/8:46.  That was brutal.  I did it right at the end of a 16 hour fast.  Felt pretty good.  At Ben's recommendation I went with 285lbs because it was 85% of my last 1RM which was from December of 335lbs.  I think my 1RM would be a little higher now but 285lbs was perfect today.  I can't imagine trying to do it with anymore weight than that, Orlando and Khalipa are beasts.

April 20 - Shane's WOD

Clean one rep every minute on the minute for 15 minutes.

Tommy Hackenbruck 335/275lbs, Ben Crook 305/275lbs, Miranda Oldroyd 185/165lbs, Taz Venter 165/145lbs. Post the highest and lowest loads to comments.

Weird WOD, hard to figure out where to start, and you end up spending the vast majority of the time between reps changing the plate and recollaring the bar.  Anyway, I enjoyed it, but it was a little different.

Shane - 255/205lbs.  255lbs matched my current PR for power clean.  I really do need to learn to trust myself and get under the bar.  I did not receive the bar below parralel thighs in any of these lifts.  I need a stronger front squat before I will be ready to really push it.

April 19 - Shane's WOD

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
8:59 rx'd

April 18 - Shane's WOD

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

Chris Spealler 19 rounds, Russell Berger 18 rounds, Pat Barber 11 rounds.

Shane - 9 rounds plus 3 pull-ups.
Ben - 6 rounds plus 3 pull-ups, 50m and 2 hspu's.
Karen (scaled to kipping pull-ups and about 4" high head check regular hspu's) - 14 rounds plus 3 pull-ups.

Fun WOD.  Was great for everyone to be able to WOD together.

April 17 - Shane's WOD

4 rounds:
Row 500m
Rest 3 minutes

1.35-1.50-1.53-1.52

Just didn't have it today.  First one was solid, died after that.  Did at 7:30am after a night of too much fun.  Can't decide when life throws you it's challenges though, it is what it is.

April 15 - Shane's WOD

"McGhee"
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

15 rounds plus 2 deadlifts, rx'd.  That's a tough WOD.  It's always an Honor to do a hero WOD.

April 14 - Shane's WOD

"Filty Fifty"
29:47.
Over 2 minutes short of my PR.  Don't want to talk about it.  However, I have had several good days and good performances over the last couple of weeks, trying to shake it off and realize I can't perform at peak all the time...  and not to make more excuses, but I am still getting used to the 5000+ft elevation, I am having a hard time controlling my breathing, I'll get there, but it is having an effect.

April 12 - Shane's WOD

Snatch balance 1-1-1-1-1-1-1

Fear limited my performance here.  It can be pretty un-nerving to jump under the bar when it starts getting heavy.  More time under the bar should help this.

185-205-225-235-245F-245-205-205.  I probably have more than the 245, just didn't have the sack to go for anything heavier this time.

April 11 - Shane's WOD

I need to stop boozin' so much on the weekends.

"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
15:38 rx'd.  Not a good day.

April 10 - Shane's WOD

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards
Chris Spealler 8:32, Travis Weaver 11:58, Rob Orlando 12:53, Nadia Shatila 12:55 (95lbs)

16:06 rx'd.  It all gets pretty ugly at the end.  Probably could have done a little better with a flat place to the the handstand walking.  Pretty fun though, nice change of pace.

April 8 - Shane's WOD

By the way, I am following mainpage right now...

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

This was pretty rough.  I could probably do a little better next time simply by knowing better where to break the reps from a strategy standpoint.  13:37 rx'd.

Alright, let's get caught up...Shane thru April 7, 2010

Sectionals, then Mom's B-day Party, then moving to Albuquerque, then getting settled in the new house...been stupid busy.  Took some time off from working out.  Started back up on April 2.  I'm going to run through this real quick...

April 2 - "Tabata Something Else".
I didn't count my reps, not worth the hassle.  Was my first WOD at the new altitude.  Definitely felt it.

April 3 - Run 1600 meters, Rest 3 minutes, Run 1200 meters, Rest 2 minutes, Run 800 meters, Rest 1 minute, Run 400 meters.
This sucked.  Really felt the altitude and REALLY felt the steep inclines that are here in Albuquerque that I am not used to being from the flatlands of Texas.  I'll get used to it.  Didn't really do that great of timing myself.  All runs were done at ~8 minute pace.

April 4 - 10 Dumbbell Clean & Jerks, 1 Weighted pull-up, 9 Dumbbell Clean & Jerks, 2 Weighted pull-ups, 8 Dumbbell Clean & Jerks, 3 Weighted pull-ups, 7 Dumbbell Clean & Jerks, 4 Weighted pull-ups, 6 Dumbbell Clean & Jerks, 5 Weighted pull-ups, 5 Dumbbell Clean & Jerks, 6 Weighted pull-ups, 4 Dumbbell Clean & Jerks, 7 Weighted pull-ups, 3 Dumbbell Clean & Jerks, 8 Weighted pull-ups, 2 Dumbbell Clean & Jerks, 9 Weighted pull-ups, 1 Dumbbell Clean & Jerks, 10 Weighted pull-ups.
The squat cleans were awful.  I did this with 52.5# dumbells and a 45# weightvest.  Time was 25:18.  Slow and painful.  The pull-ups were easy, all unbroken through 7, then only one break in the remaining sets.

April 5 - Rest day

April 6 - Overhead Squat 5-5-5-5-5 reps.
Did this with Ben and we both PR'd.  I was at 135-155-175-205-225(4).  So I have a new 5RM of 205# and a new 3RM of 225#.  Can't remember Ben's numbers exactly...post 'em up bro!

April 7 - For time: Row 500 meters, 150 Double-unders, 50 Burpees.
11:06.  The burpees killed me.  I was at 6 minutes after the DU's then I cratered.  Blood taste in the mouth, the whole deal.

Feb 26, 27 & 28 - Shane's WOD

Feb 26 - Rest & Drive to Dallas

Feb 27 - Dropped in over at CrossFit Dallas Central while Karen was at her Level 1 cert.  We did:
3 rounds of 3 rounds:
1 rep, 135# hang power clean
2 reps, 135# hang squat clean
3 reps, 135# jerk
5 reps, burpees
6 shuttle runs ~20m

Rest 2 minutes between rounds of 3.
Had a good workout and a great experience at Dallas Central.  Good folks and good trainers.  Was pretty tough to get any solid results or times as we were working in mixed heats from one clock, but I worked my ass off.

Feb 28 - attended open gym hours at Dallas Central.  Did a Big Dawg WOD I had missed:
part 1:
As many rounds in 7 minutes;
5 unbroken CTB chin ups
10 unbroken SDLHP - 95#/65#
=8 full rounds plus CTBs and 6 SDLHP

rest 60 minutes (I only had time to rest about 5 minutes)

part 2:
Row 1K = 3:40.  Doing this so soon after the AMRAP killed me.  But was a great training experience.

Feb 25 - Shane's WOD

Big Dawgs from Feb 23:
part 1
for time:
30 HSPU
10 chin ups
20 HSPU
20 chin ups
10 HSPU
30 chin ups

rest 30 min (I rested about 20 minutes)

part 2
Run 3K as fast as you can

OPT is posting 2 different WOD for early March sectional folks and late March sectional folks, I am March 13-14 so I am doing whichever plays the most to my weaknesses...in this case, part 2 exploits my single biggest weakness.

Part 1: 6:34. Felt pretty good. HSPU got pretty broken towards the end, all were forehead to floor. Only broke on the 30 set of pull ups.

Part 2: I really don't have that great of a "course" to run on. I ran approximately 2 miles in 15:38. Pretty embarrassing, but anything over 800m crushes me, I'm just not a runner, no matter how hard I try. I was really feeling all the deadlifts from yesterday in my legs and lower back.

Feb 20 thru 24 - Shane's WODs

Feb 20: Was a little hung over from a night on the town with Karen.  We had a blast though and it was worth it!  Decided to get a quick one in after helping build some fence for a few hours:

"Annie":
50-40-30-20-10 rep rounds for time:
Double Unders
Sit Ups
New PR = 7:30

Feb 21: Had Mark and Jeanna over the evening of the 20th...had too much to drink again, so I decided to take Sunday the 21st as another rest day.  Really needed this time to cut loose and get my head back on straight.  Not real proud of myself, but I "needed" it?

Feb 22: Did the Big Dawgs Double WOD from Feb 20...and I am ashamed to say that I yet again had a little too much vino the night before.  It's game time now...but I really did feel it during this one:
part 1:
A1. Hang Squat Snatch - 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips - amrap in 30 sec x 7 sets; rest 180 sec
rest as needed
part 2:
for time;
30 wall balls - 20/14# to 10 ft
80 double unders
20 KBS - 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

Part 1:
115/135/155/165/175/185fail/180
24/23/23/24/21/22/24
Part 2:
12:27

I was in a hurry so I took little to zero rest between efforts on part one and then rested only a few minutes between parts one and two.

Feb 23: Rest

Feb 24: Big Dawgs from Feb 22:
5 x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups]
rest 3 min b/t rounds

5
3+3
3+2
3
3+3

All pull-ups unbroken. The deads got real ugly and broken though, I felt really weak on the deads. But my limiting factor was definitely just the gas tank. Felt great during round one, really fell apart after that.  Looks like my results were pretty okay in comparison to other Big Dawgs posting.  So it appears it was actually a decent effort.  Really wish I had pushed myself harder, mental weakness got me this time.  And to go ahead a make excuses...it really does not help to have to get on and off of a jump box everytime you get on the 10ft high in the air pull up bar...oh well...

Got a Big Dawgs double for today the 25th.  Then going to rest the 26th before heading to Dallas/Ft.Worth for Karen's Level 1 where I am going to try to drop in at GSX and Dallas Central on Saturday and then Get some open gym hours at Dallas Central on Sunday.

Bens WOD Feb 22

Double

AM

For time;
50 push ups
5 power clean - 135
40 push ups
5 power clean - 145
30 push ups
5 power clean - 155
20 push ups
5 power clean - 165
10 push ups

8:16- Supprisingly enough, I crush the PC and was hurting on the pushups from the tempoed ring dips 2 days before. Felt VERY strong and fast on the PC and was a huge confidence boost.

PM
1K row

3:19

Yeah, rowing.

Bens WOD Feb 19

Double:

WOD 1

3 Rounds for time:

8 Deadlift 275

400m Run

6:53

WOD 2

3 Rounds for Time

10 CTB Pullups

10 Front Squats 145lbs

10 Burpees

5:26

Good day. Felt strong on the runs even though I had some lingering sorness from the 800s a few days before. The deads went pretty well and managed 2 sets unbroken. the second WOD was pretty mean. All the CTB were unbroken, and the first and third sets of burpees were unbroken. The front squats were the sticking point. Got the first set unbroken and then it went a bit downhill. Would like to shave 30-40 sec off that one.

Update on my sectional: WOD 1 and 3 (weird) will be posted one week out and WOD 2 will be announced the night before. Two the first day and one the second. I know there will be rowing and that there WONT be heavy snatches or muscleups. So good and bad for me.

Feb 17 & 18 - Shane's WODs

Feb 17:
I took a go at the Midwest sectional WOD #1:

"THE AIR FORCE WOD"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

I had timer/Davey issues that turned this into a nightmare.  But bottom line my time was ~9 minutes.  Embarrassing.  This time at the actual competition would have put me around ~40th place for that WOD.  I'm just hoping that I had an off day.  Unfortunately I also managed to irritate my sciatic nerve during this WOD as well.  All in all, a bad day that left me very deflated.

Feb 18:
I talked with Ben and asked him to pick any WOD for me to do next.  I needed something tangible and verifiable to really test me and hopefully pull me out of this funk:

"Nate"
As many rounds as possible in 20 minutes of:
2 muscle ups
4 handstand push ups
8 kettlebell swings - 2 pood

Well, I think Ben did a great job selecting this WOD.  All of these movements are good movements for me...but 20 minutes is typically a bad time domain for me, especially AMRAPs.  This was exactly what I needed.  I set a new personal record at 16 full rounds with a previous best of 13 rounds.  I really wanted 17 rounds but I am very happy with my results.  I think 17 or 18 rounds is very achievable for me but 16 rounds was the best I had this time.  My sciatic killed me everytime I kicked up into the hspu's, so it had an effect, but was tolerable.

Going to rest the 19th and take my lady out on the town.  Back at it on the 20th!

Bens wod feb 15 and 16

Amrap 20 min
5 hspu unbroken
10 box jumps 24inch
15 back extension

12 rounds
Hit the hspu wall at about 10 then it got ugly.

Feb 16
1rm power snatch
135

800m runx3 with 6min between
2:40,2:47,2:56
Snatch sucked. Got major work to do. Serious technique issue. Runs felt ok. My calves were toast before I started but I got it done. Rest tomorrow

Feb 15 - Shane's WOD

A. AMRAP sets of 5 unbroken bench press - 150#/90# in 3:00 rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges - 45#,30#/h in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes
D. AMRAP Sets of 20 unbroken double unders in 4:00

weight must be racked after 5 reps for bench press
db's must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU's

rx'd
A - 10
B - 6
C - 6
D - 7
felt good about the bench press, felt weak on the lunges, lower back locked up on the extensions, but I am making major progress on the unbroken du's.

Rest day on the 16th.

Feb 12, 13 & 14 - Shane's WODs

Feb 12:
Run Escalating Sprints:
[10 sec @ 70-100%, walk rest 1:50 x 5] rest 5 min x 3
(15 total sets for each group, escalating runs means starting at 3 point position, and increasing speed per sec until almost max effort last few seconds; it is not a sprint start but increasing; warm up really well for sprinters)
No hard data.  Karen and I suffered through this in ~40deg weather.  Tough WOD, but fun and different.  Had the legs sore for a while.

Feb 13:
"Rest Day".  And by rest day, I mean I spent the day building fence.  Digging post holes 4+ft deep, carry concrete bags etc.  Did a couple of inpromptu "sand bag" run WODs for fun.  Good stuff.

Feb 14:
Spent first 2/3 of day building fence.  Then:

"Nodar" (R.I.P. 1988-2010)
3 rounds for time:
35 DB Dead Lifts - 75#/h,50#/h
Row 1K
50 knees to elbows

DB's must touch floor at bottom
knees have to hit elbows at top of K2E

Tough WOD.  Was not even breathing hard at the end because my grip was failing to the point that I couldn't push myself hard enough.  And with the nearly 10ft high pull up bar, the fear of K2E kipping myself on to the back of my head was a factor in not wanting to push it too hard.  Very frustrating.  The fence building fatigue was definitely a factor.  But was great training.  35.55 rx'd.  Karen did this as well and did a great job.

Side note:  I forget to mention this as often as I should.  Mostly because I am an asshole I guess.  Karen has been following OPT Big Dawgs right along side me since I started it...rx'd.  She is doing a great job and increasing her abilities everyday and working just as hard as me.  I know she is nervous about the sectionals, but she is training hard and will do great.  I am so proud of her progress and cannot wait to see where all this hard work takes her.  It is going to be so awesome to be able to share the sectionals experience with Karen and regardless of how either of us do at the competition, it will make us stronger in every way, as individuals and as a couple.  Get some!

Feb 11 - Shane's WOD

A1. Power Snatch @ 11X1 - 2.2.2 x 5; rest 120 sec
A2. Close Grip Bench Press @ 30X0 - 4.4 x 5; rest 120 sec
+
5 sets:
25 unbroken box jumps - 20"/14"
Row Sprint 200 m @ 100%
rest 2 min

post loads and notes to comments

10 sec rest b/t drops - 2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight .

A1. 155/145/135x3, 160/155/145x2
A2. Grip just on either side of the center knurling. 145/125, 165/145, 185/165x3
+
All unbroken, total working time, damper at 5:
1.16, 1.16, 1.18, 1.20, 1.22

As you can see I struggled with setting the loads and the intent of the A1/A2.  Got it honed in towards the end.  This was my first ever drop set workout, so I just did the best I could and worked hard.

Elbow is still giving me issues and my hammies are still pretty tight.  My ripped up hand survived the snatches suprisingly well.  Hopefully things continue to get better.

Bens WOD FEB 8,9

Feb 8

The Bear

Not for Time

Perform 5 rounds of the following

7 Rounds of the following complex without taking your hands off the bar

power clean, front squat, push press, back squat, pushpress

75,85.95,105,115

This got real ugly real fast. Economy of motion was key here. Grip and forearms were totally blown up from the CTB pullups a few days before. Awesome WOD for mental toughness.

Feb 9

Hang Power Snatch 3-3-3-3-3-3-3 75, 85, 95, 105, 115x2, 115x3, 125x1

Rest 10 Min

AMRAP 10 Min

95lb Power Snatch

101 Reps

My HPSN was UGLY. I was a bit disgusted at my self but learned alot. Basic problem was my dip. I was bending at the knees and not pushing my ass back and consequently the bar ended up way out in front of me. The AMRAP ended up much better. I set a good pace and really used the hip check on the way down to keep up the momentum.

Feb 5 - Shane & Ben's WOD

Well, I (Shane) am in Albuquerque hanging with the Abruzzo family.  Ben is on custom OPT programming, so I just joined in on that.

5-4-3-2-1 Front Squats
+
5x18 chest to bar pull ups
+
10 minute AMRAP power snatches 95# Ben, 115# me

Front Squats:
Ben: 185-195-205(2)-205-225
Shane: 225-235-245-255-275 and I could have gone heavier.  Previous PR was 265 and I hadn't tested it in forever, so I didn't know what to expect.  The 275 lift was cake, felt great.

CTB PU:
Ben: Unbroken on sets 1, 2 & 4.  Broke at 15 on sets 3 & 5.
Shane: Unbroken through 4 sets.  Hand tear at rep 14 on set 5.
We were taking little to no rest between sets because we were running out of time, which made this damn tough.

And we just ran out of time for the 3rd part of the WOD.  Ben had to get to work, I was going with him and we were behind schedule.  I believe it is Ben's intention to add the missed part as a double on his next WOD.

As for me...let me cry on your shoulder a little bit.  My hand rip is BAD.  It is in 3 places on my left hand and I have real concerns about getting it back to normal before the sectionals.  I am considering buying a small dremel tool so I can file my calluses flat and get my hands back to normal.  Additionally, on the Big Dawgs WOD from a few days ago with all the GHRs at the end, I did some real damage to my hamstrings, I think I have a mild pull or strain in my right hammie, it just won't loosen up and has me very concerned.  And my old right elbow injury is flaring back up and has me very unhappy, I think I tweaked it during a hang squat clean a few weeks ago and all the pull ups and cleans have not let it heal fully.  I really hate to miss training days this close to the sectionals.  But I have to be smart.  I am going to rest until probably Thursday the 11th.  Take that time to heal up and work on my hands.

I hate it, but it is what it is and I know my body is asking me to let it heal.  So, I will be back on here around the 11th depending on the Big Dawgs schedule.

Feb 4 - Shane's WOD

Skipped OPT Big Dawgs today.  I had a chance and the time to go WOD over at Bayou City CrossFit under the coaching of Vic Zachary. Vic is the best CrossFit trainer that I have ever had the opportunity to work with personally. I should really get over there more often.

3 rounds:
5 clean & jerk 155#
10 ring dips
500m row
=10:14

Had some equipment issues that I won't get into, these things happen, I guess. Cost me probably 30sec or so, because I never stopped moving otherwise. But I was still pretty pleased with my performance.

Hopping on a plane today heading to Albuquerque NM to hang with my best buddy and fire breather Ben!  Just going to join in whatever he is doing while I am there on his custom OPT stuff.

Bens WOD Feb 4

AMRAP 15 min

10 HSPU

20 SDHP 53lb KB

30 Double Unders

6 rounds plus 3 hspu at 11000 ft

HSPU broke me down a bit as well as the altitude. Nothing to special today, just another day of work.

Feb 3 - Shane's WOD

A. quickly build to a tough 3 in the Dead Lift - NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 - 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 - 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec

A. 135-225-295-345-365
B. 190lbs straight through. I meant to do 180lbs but I added the plates up wrong and didn't realize it until I took them off.
C. 185-205-205-205, I did an extra set because the 185 set was a little too easy.
D. All semi-unbroken. This was my first time ever to do GHRs and it was very awkward getting the movement down. I really need someone to teach me how to do them properly, it felt like I was just doing something wrong.

My back, hammies and some how even my calves are pretty sore and wobbly feeling today.  Going to try to get to the chiropractor in the next couple days since my back has been bothering me for a while anyway.  I can't keep ignoring it, it's not going away.

Anway, so I may WOD at Bayou City CrossFit today instead of doing OPT Big Dawgs.  Vic is still having to hold WODs outside and it is supposed to rain all day.  So we will see if he is holding evening WODs today or not.

Feb 2 - Shane's WOD

Big Dawgs...HOWWWLLL!

3 sets:

10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 min
+
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 min
+
21,15,9 rep rounds for time;
Chin Ups
Burpees

All thrusters unbroken at 120#.  Rows were all in under 2 minutes pace, 539m, 547m, 520m. Really need to learn to row a little harder when fatigued. But I held back a little on purpose for the 90% rx'd effort.

All front squats unbroken at 135#. The skipping was brutal. I didn't count my skips, didn't know I was supposed to.

3:49 on the chins/burpees. My legs were toast. The chins were rest and the burpess were slow.

Bens WOD FEB 2

The Chief

AMRAP in 3 Min

3Power Cleans 135lbs

6 Pushups

9 Squat

Rest 1 Min

Repeat for 5 cycles

5-4-4-4-4

Feeling pretty decent on this. Got close to 5 on rounds 2 and 3. There is alot of moving around on this wod and it is hard to move really fast because you are switiching between exercises so much, but I could have been faster on PC if I could have held on to the bar on the way down.

Bens WOD FEB 1

A1. Bench Press 3-3-3-3-3 2 min rest

A2 25 Pullups x5 Unbroken if possible 2 min

B For Time

30-20-10

GHD Situps 2 hand touch

KBS 2 pood

C 3 sets of 12 ring dips

175-185-185-195x2, 195x2

Four sets pullups unbroken. Broke on the fifth set at 18. My sciatic nerve was still bothering me and kipping was very painful. Going to get the medicine man to sprinkle some magic dust on it tomorrow.

6:58- Seems really long but felt like I moved pretty good. Broke up the GHD too much but the nerve did not like that movement at all.

C- All unbroken no kip.

6:58

Jan 31 - Shane's WOD

A. Dead Lift 55% of your 1 from Thursday; 10 sets of 3 reps; rest 45 sec b/t sets
B1. Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
B2. 10 Power Clean "touch and go" unbroken x 3 sets; rest 60 sec
C1. Clap Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec
C2. Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec
C3. KBS - 20 unbroken x 3; rest 10 sec
C4. 20 Back Extensions @ 1010 x 3; rest 180 sec

Did this one hung over on about 4 hours sleep.  I'm dumb.

A. 225# all
B1. 19-13-10
B2. 135x10, 145x10, 155x10 - all unbroken
C1. 17-12-12
C2. 10-11-9
C3. All 2 pood unbroken x 20
C4. All unbroken x 20

I hit my 35 straight through on DUs on my second try today during warm-up.  I'm getting there.  Just looking for some consistancy.  Probably going to give it a break for a while now though and work on another weakness during my warm-up/cool-down.

Rest day tomorrow Feb 1.  Not sure what OPT has in store for us after that yet...

Jan 30 - Shane's WOD

OPT Big Dawgs continues...


A1. Front Squat @ 30X0; 4-6 x 5; rest 20 sec
A2. 25 kipping chin ups; rest 180 sec
B1. DB Forward Lunges @ 1010; 6-8/leg x 3; rest 90 sec
B2. Powell Raises @ 3010; 8-10/arm x 3; rest 90 sec
C. Tabata Sit Ups - low score

A1. 185x6, 205x6, 215x6, 225x5, 215x3 - Just fell apart at the end, lost it down low in the bottom.
A2. Managed the first 5 sets all unbroken. The last set I did 20/5. My grip was giving out on me again.
B1. The biggest matching dumbells I have is 52.5#. So all both legs by 8x52.5#.
B2. These were very weird and my shoulder was really not cooperating and after looking at tons of videos I am not even sure I was doing them right. Just made the best out of it. All both arms by 10x22.5#, 10x17.5#, 10x15#. When I started having form issues I just lowered the weight so I could do it as right as possible.
C. 15-14-14-14-13-12-12-13 = Low score 12.

This was a pretty good WOD. The A1/A2 part got pretty tough there at the end. I really wish I could have held on to the bar for those last 5 pull-ups. Really wanted them all unbroken. But my grip has got to be getting stronger.

I am still working DUs during my warm-up. Now that I lengthed my rope it only took me a few attempts to get a staight through of 35. Getting better.

Bens WOD Jan 29

Clean and Jerk 1-1-1-1 not 1RM

Thruster Ladder 1-10 95lbs

5 Sets 15 GHD Situps

165-175-185-195

Thrusters 4:17- Shit, that performace sucked. I was hoping to go alot faster. I tweaked my sciatic nerve and was and am worn the F&%K out. Getting some rest tongiht and hopefully feel better tomrrow.

Video of the C&J can be found here. Still pulling to early with my arms and my dip on the jerk sucks.

All GHD unbroken.

Jan 28 - Shane's WOD

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead

A. 345x3, 355x3, 365x3, 375x1, 385x1, 400x1 (400 is a PR, but didn't feel anywhere near a max effort, it has been a while since I worked a 1RM on deads)
B1. 135 straight through.  Not sure how I missed it but I didn't see the 10 second thing so I was taking only about 3-5 seconds between reps on the cluster.
B2. 2 pood straight through.  Got challenging toward the end but probably could have gone a little heavier but 2 pood is my biggest KB.
C. These were strange as I had never done them before. 20x7, 22.5x7, 25x7 all both arms.

This was exactly my style of workout.  I loved every minute from start to finish.

Did a few hundred (I know it was too much, my shins are killing me) double unders during my warm up again.  My goal was to get an unbroken set of 35.  It took a while.  I ended up figuring out that I had my rope a little too short.  Made an adjustment and during my cool down I hit a set of 35 first try.  All that pain and agony over the last few weeks and it was a simple rope adjustment issue.  Bad news, I'm a dumbass; good news, my double unders now appear to be fixed.

Look like a rest day on Friday the 29th and then a single on the 30th and 31st.  I will also be building fence with my Dad on Saturday and Sunday, so I will be squeezing my WODs in at the end of the day after working.  Get some!

Jan 27 - Shane's WOD

Back from my CrossFit level 1 certification! Would have loved to participate in the Big Dawgs Challenge but obviously my Level 1 took precedence.

A1. OHS @ 42X1; 4-6 x 4; rest 90 sec
A2. L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
(knee touches ground on split squat; ass to grass - WAY below parallel on OHS and hold it there for 2 sec)

A1. 6x95, 6x115, 6x135, 6x165 - probably should have gone heavier on the early sets, the tempo added quite a challenge and I took my ass to within an inch or two of the deck.
A2. 18, 12, 9, 7 - these catch up with you quick, had more in me toward the end just had a mental breakdown I guess.
B. 20lbs DBs x 9, 25lbs DBs x 9 x 2 all both legs. These were weird, had never done them before and didn't really have a low enough surface for my back foot which didn't make it much fun in getting the rear knee to the deck.
C. 5:58, love my new Sorinex GHD.

Also started the day with a couple hundred double unders during my warm-up. Until I get more proficient at double unders I'm going to have to keep beating on them almost every day. I think I had a technique breakthrough towards the end of my warm-up though as my last two sets were 30 and 35 unbroken reps.

How many and how often is too much in working on my double unders?

Bens WOD Jan 26

AMRAP 20 MIN

10 WallBall 20lbs

10 Box Jumps 20inch

10 Deadlifts 205lbs

10 Burpees

9 rounds 3 Wall Ball

This was a beast. I managed all the BJ unbroken, all but a set of the Burpees unbroken, 6 rounds of the deads unbroken and the wallball were very broken. WB are still my nemesis, need to keep working on it.

Bens WOD Jan 24,25

Jan 24

or time;
5 Unbroken Double Unders
10 Unbroken Double Unders
15 Unbroken Double Unders
20 Unbroken Double Unders
25 Unbroken Double Unders
30 Unbroken Double Unders
35 Unbroken Double Unders
30 Unbroken Double Unders
25 Unbroken Double Unders
20 Unbroken Double Unders
15 Unbroken Double Unders
10 Unbroken Double Unders
5 Unbroken Double Unders

10:03

Jan 25

OHS 5x5

Rest 15 Min

2k Row

105,115,125,135,145x3

Row 7:20

I was pretty pleased with the DU WOD. I had to redo both sides of 25 and 30 but I nailed 35 on the first shot. Feeling much more comfortable with OHS and think I have more in the tank.

Jan 22 Bens WOD

For reps;

AMRAP Press w/ 85lbs

*Rest 3 min*

AMRAP Push Press w/ 85lbs

*Rest 3 min*

AMRAP Push Jerk w/ 85lbs

*Rest 3 min*

AMRAP Strict Pull-Ups x 3, rest as needed btw sets

Press- 17

Push Press 38

Push Jerk 24

Pullups 15,10,9

So this was far from a stellar day in the gym. My energy levels were pretty low. Worked about 16 hours yesterday in the snow and then today we were pulling and rolling up slat fences in chest deep snow for a bout 6 hours. Probobly all a bit of whining but none the less i was dragging ass a bit and I felt it come the push jerks. I was also a bit off on the Pullups. Tomorrow should be a better day and I should be UP for the double unders. On a positive I got a bout 2 hours of bad ass powder skiing in.

Jan 21 through 26 - Shane

Jan 21 was a scheduled rest day.

Jan 22 should have been a single WOD day, but I am still a little sore and tired so I decided to take an extra days rest for my CrossFit Level 1 certification this weekend.

Jan 23-24 CrossFit Level 1 Certification at Alamo CrossFit in San Antonio.  Very excited!

Jan 24-26 are scheduled OPT Big Dawg rest days.  However I won't be able to rest on the 26th since I will be at my certification.  This is another reason why I chose to take off Jan 22 as well.

Be back at it with whatever OPT Big Dawgs has in store for me starting on Jan 27th.  Sometime between now and then I will do a write up about my cerficiation experience and post it up on the Gibson Garage Gym blog.  See you then.

Bens WOD Jan 20

Sumo Deadlifts; work up quickly and safely to a tough 3 reps, not your 3RM

Deadlifts; use 55% of 1RM and do 8 sets of 3 reps with 45 sec between reps – focus on perfect form and explosive pulls off ground.

KBS - 2pd – 15 unbroken reps x 4; 60 sec rest

Tabata Push-Ups for lowest rep

Sumos-245,295,315,325,335

Did the DL at 205

KBS- All sets unbroken

Tabata- Low score 14

So the Sumos were definately different but a good tool to have in your tool box. the KBS were painful but I felt good about it. As usual the Tabata Pushups sucked. I did not do Chest to Deck but arms below parallel, the score would have been lower with Chest to Deck.

Jan 20 - Shane's WOD (Double)

part 1:
A1. Bench Press @ 30X0; 10 sets of 1; rest 120 sec - Highest load = 280lbs
A2. Chin Ups @ 20X0; 10 sets of 1; rest 120 sec - Highest load = 127.5lbs

rest 2+ hours

part 2:
for time;
50 KBS - 2/1.5 pd
20 GHD sit ups
10 box jumps - 30/24"
40 KBS - 2/1.5 pd
20 GHD sit ups
20 box jumps - 30/24"
30 KBS - 2/1.5 pd
20 GHD sit ups
30 box jumps - 30/24"
20 KBS - 2/1.5 pd
20 GHD sit ups
40 box jumps - 30/24"
10 KBS - 2/1.5 pd
20 GHD sit ups
50 box jumps - 30/24"
Rx'd = 34:27

post highest loads for A1 and A2, BWT in #, and total time for part 2 to comments (i.e. 265, 110# @ 170# BWT, 22:14)
swings are to overhead, bell must be straight up at top (games 09 standard), 2 hands overhead for sit ups and hips at full extension at top of box jump

Jan 19 - Shane's WOD (Double)

part 1:  4am again before work. As many rounds in 20 minutes;
30 unbroken wall balls - 20#/14# to 10 ft
30 unbroken double unders
Things just didn't go my way on this one.  Got 1.5 rounds.  Wall balls were not a problem.  The unbroken double unders just had my number this morning.  Did countless sets in the teens and twenties but really struggled not tripping up before 30.  I did hundreds of double unders, just not in the set numbers I needed.  Trying to learn from it and move on.

rest 8+ hours

part 2:  6pm after work.
30 reps for time - Snatch 135#/95#
2:41PR.  (9 second PR from Nov 09)
"Isabel" is one of my favorites and I really needed this 'pick-me-up' after part 1.

workouts must be done in this order
sit to ball for wall balls; any pausing with ball in hand constitutes a break
snatch can be power snatch, squat snatch, split snatch, as long as bar does not lower until arms and legs are locked out

post rounds only for part 1 and time for part 2 to comments
(ex. 6.5 rounds and 2:59; you must complete a full 30 reps to be considered a round or half round)

Bens WOD Jan 17

3 sets for times;

12 SDLHP w/ 95lbs

90 sec row @ 90% perceived exertion

2 min rest

Times________________/_________________/__________________

2-3 min break

3 sets for reps;

12 DB Thrusters 35lbs

60 sec AMRAP Doubles

2 min rest

Reps________________/_________________/__________________

2-3 min break

For sets;

50 Toes-to-bar

Sets _________/__________/___________

SDHP/Row includes 90 sec row
Set 1 1:57, Set 2 2:03, Set 3 2:05

Thrusters/Doubles
40, 32, 41

Toes To Bar
18,17,15

I did this WOD very early in the morning and it was perfect for keeping the motivation up. The first part was taxing only in that I suck at rowing and it was good practice. The second part started bad and got better as I found my rythym in the doubles. All the thrusters were unbroken. The last part was a major grip test. I was dissapointed and thought I would do better but my grip wouldnt allow it.

Abruzzo Family and Friends Bugaboo Video

Jan 17 - Shane's WOD

"unbroken"
for time;
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
Row 500 m
20 unbroken chin ups

results (top male time - 5:29, top female time - 7:32)
http://orangecoastcrossfit.com/wp-content/uploads/2010/01/oc-throwdown-final-results2.pdf

"If an athlete breaks the chin ups or fractions them by coming off the bar at any point in the 20 reps, they have to start at 0 again, rowers damper and foot setting is up to athlete. Chin MUST PASS THE VERTICAL PLANE OF THE BAR TO COUNT"

My time = 6:10.  Felt pretty good.

Got a rest day tomorrow and I am really going to need it.  Got two BRUTAL looking doubles coming Tuesday and Wednesday.

Jan 16 - Shane's WOD (Double)

part 1: 5 sets for total working time:
15 unbroken push press - 95#/65#
10 burpees
25 unbroken box jumps - 20"/14"
rest 2 min
1:30, 1:52(1), 2:05, 2:17, 2:15

Most guys on Big Dawgs never went over two minutes in a round and many rounds were in the 1:teens...cough BULLSHIT cough...anyway...

All everythings unbroken except my second set of box jumps, not sure what happened there.  My burpees got pretty slow, but I never actually stopped.  This got ugly fast.  I really wish I could hold on to that speed I have in the early rounds.
rest 8+ hours (I was only able to schedule in about 5 hours rest)

part 2:
run 400 m - 9 sets
(sets 1,4,7 are @ 70%, sets 2,5,8 are @ 80%, sets 3,6,9 are @ 90%)
rest EXACTLY 2 min b/t sets
1:30, 1:24, 1:22, 1:34, 1:28, 1:26, 1:37, 1:29, 1:27

These were done as 200m there and backs.  Not too happy with the times themselves, but very pleased at how I seemed to pace well and find the appropriate gears for the rx'd level of effort.  I usually really struggle in that department, so this was a victory for me.

part 1:
chest to deck burpees and 2 hands overhead to touch object 8" away from 2 hand max standing reach; lockout arms and knees at same time for push press; hips at full extension at top for box jumps; no pauses allowed on floor or top of box for box jumps...breaking is constituted by double dip on ground, pause on top without rebound, etc...
part 2:
one has to know different gears, find them and post about it

Jan 15 - Shane's WOD

A1. Front Squat @ 20X1; 2-3 x 5; rest 180 sec - All sets of 3: 225/235/245/245/245
A2. Chin ups [3 strict/6 kipping/9 chest to bar] x 5; rest 180 sec - All unbroken
B. Dead Lift @ 12X1 - 60% 1Rm; 8 sets of 2; rest 45 sec b/t sets - All with 245
C1. 15 toes to bar x 5 sets; rest 45 sec - Unbroken except the last set which was 6/5/4
C2. 15 GHD Raises x 5 sets; rest 45 sec - All unbroken, but I subbed back extensions as my "ghd" doesn't allow me to do raises.  I intend to order a true ghd this weekend.

Was pretty rushed in getting this one done and it showed in my attitude and performance.  My squating is still feeling very weak for some reason.  Was running late getting ready to go out to dinner with the family for my brother's last night in town before heading back out to college.  Grip was still a major issue.  Most of this workout felt strangely easy while still challenging.  I didn't really feel any fatigue except for my grip for the toes to bar.  I had to break up my last set of toes to bar simply to keep from falling to the ground in the kip (my bar is 9ft in the air).  Really hope my grip benefits from all this torture.  It is very frustrating for that to be my biggest limiting factor lately.

Jan 13 - Shane's WOD

A. Clean Grip Power Snatch @ 12X1; 2-3 x 5; rest 180 sec - 3 reps each set: 135x2, 155x3
B1. Snatch Grip Dead Lift @ 30X0; 4-6 x 3; rest 10 sec - 255x4, 225x6, 235x6
B2. KBS @ 1010; 10-15 x 3; rest 10 sec - 2 pood: 15/15/12
B3. GHD Back Extensions @ 2010; 12-20 x 3; rest 180 sec - 20/15/15
C. Tabata Push Ups - low score - 27/19/10/9/8/7/7/7

The clean grip power snatch were pretty easy, probably could have gone heavier.  Snatch grip deadlift was still limited by my hands/grip from yesterday.  Everything else felt good except the tabata.  As you can see, I start off killing it, but I fall apart pretty quick.  Working hard on sustainability.  Obviously I could do better on an overall tabata score by holding back some on the first couple sets, but I truly went 100% every single 20 seconds.

Back was SMOKED!  Thanks God for rest day tomorrow.

Jan 12 - Shane's WOD (Double)

part 1:  Did this starting at 4:15am. A. as many 1-5 ladders in 10 min - 225#/155# back squat; rest 5 min - Made 3 full ladders
B. BB jump squats - 30% of 1RM back squat; 6 sets of 6 reps; rest 60 sec b/t sets - 105x2, 115x4
C. GHD Sit ups - 5 sets of 20 reps; rest 45 sec b/t sets - All unbroken

Something just isn't right with my squats lately.  I am sure the early morning stiffness didn't help.  But I felt very weak.  I did FULL squats on the jump squats, I didn't know any better, apparently that wasn't what I was supposed to do, was supposed to minimize time on the ground, period.
rest 8+ hours

part 2:  Did this after getting home from work.
AMRAP Double Unders in 45 sec - 44/25/28/19/29
15 sec rest
AMRAP Chin Ups - 44/21/21/22/14
2 min rest
5 sets for total points = 3873
(points are accumulated by multiplying your total DU reps/round by the chin up reps/round, then adding all 5 sets together, i.e. round 1 = 75 DU multiplied by 40 chin ups = 3000 points for that round...add this # to the other 4 sets and that is your score)

Not really happy with myself here.  I felt weak all day.  My pull-ups and double unders were severely limited by my hands/grip/forearms.  I started having to come off the bar simply out of fear of kipping myself staight to the ground.  And I kept tripping up on the rope because my hands just didn't have any pop in them.  Gotta work on grip/hand strength, I'm sure this helped.

Ladder for A is...perform 1 back squat, rack the weight on stands, take weight off the rack and back onto you, perform 2 reps, rack weight again, take weight off the rack and back onto you again, perform 3 reps..up to 5 reps, then start again at 1 rep...each time you get to 5 reps, that is one ladder.

Jump Squats in B...ensure you explode through heels on hip extension, not toes, minimal ground contact time.

Bens WOD Jan 14

Deadlift - Build quickly to a tough 3RM but leave some in the tank

+

Press; 4-6 reps x 5; 90 sec rest

Kipping K2E; 15 x 5; 90 sec rest

+

For reps;

5 minutes of double unders

DL 295x3, 315x3, 335x3

Press 75, 85, 95, 105, 105

All KTE Unbroken

Double unders 187

All went well but I need to work on my DU big time.