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