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