Recovery

15min SMR
1000m row in 3:40 (1:45, 1:55)
15min stretching

Plyos, Lift, Row

2x10 box jumps, 2x10 calf jumps
2x10 squat jumps, 2x10 lateral jumps
2x10 sandbag slams 50lb

Hang snatch: 5x2 at 95lb (below the knee)
Hang clean: 5x3 at 125lb
Squat clean: 5x3 at 145lb
Clean pull: 5x4 at 175lb
Front squat: 5x3 at 145lb
Push jerk: 3x5 at 145lb

10x(0:30 row, 0:30 rest) for 1619m
1km row cooldown in 3:54

WOD

1.5mi recumbent biking in 4:30
10min foam rolling

5 rounds for time:
5 strict pullups
5 overhead squats 95lb
25 double-unders
Completed in 7:40
Rounds: 1:30, 1:30, 1:30, 1:35, 1:35

1k row in 3:50

Whitewater Rafting

Spent a few hours whitewater rafting on the Colorado River with Truck teammates!

Lift, Workout

500m row in 1:46
10min foam rolling
Snatch: 5 at 65, 95, 105; 4x1 at 115, 125, 135lb
12x1 power clean and jerk 135lb (1 every 0:30)
Deadlift: 3 at 135, 145, 155, 165, 175, 185, 195, 205lb
Bench press: 10 at 45; 8 at 95; 5 at 105, 115, 125, 135, 145; 4 at 150; 6 at 135lb

For time:
300m row, 20 pushups, 10 V-ups
300m row, 15 pushups, 15 V-ups
300m row, 10 pushups, 20 V-ups
300m row, 5 pushups, 25 V-ups
Completed in 10:30
Rounds: 2:20, 2:55, 2:45, 2:30

Recovery, Push Jerk, Yoga

5km recumbent biking in 9:30
30min foam rolling
2x10 kettlebell snatch 14kg per arm
3x25 unbroken double-unders
Muscle-up practice: 3, 2, 1, 3
Push jerk: 5 at 95, 115, 125, 135, 145lb

2500m row in 9:30 (500m splits: 1:50, 1:55, 2:10, 1:50, 1:45)
10min stretching

90min intermediate yoga

Recovery

1.8mi recumbent biking in 6:30
30min foam rolling, stretching
500m row in 1:47, 250m cooldown row

Split jerk: 4 at 95, 115, 135, 155, 165lb

3 rounds:
1 ring muscle-up
3 handstand pushup to 1 abmat
9 kettlebell snatch per arm 20kg
27 double-unders

2.25mi recumbent biking in 8:00
1000m row in 3:47

30min mobility

Mobility, WOD

30min mobility class

For time:
500m row
21 pullups
21 kettlebell swings 20kg
500m row
15 pullups
15 kettlebell swings 20kg
500m row
9 pullups
9 kettlebell swings 20kg
Completed in 14:15
Rounds: 5:15, 5:10, 3:50

3x10 single leg Romanian deadlift per leg

Oly, WOD, Indoor League

15min foam rolling
500m row in 1:47, 250m row in 1:05

Power snatch to squat snatch: 2 at 65, 85, 95, 100, 105lb
Squat clean and jerk: 5x1 at 140lb

3 rounds for time:
400m row
5 1-arm DB push press 45lb per arm
Completed in 6:55
Rounds: 2:15, 2:25, 2:15

4x10 GHD situps

45min indoor 4v4 make-it take-it ultimate, won 92-47

Push Jerk, Jackie, Core, Ultimate

Power clean to 2 push jerk: 1 at 95, 115, 135; 5 at 155lb

Jackie: 1000m row, 50 thrusters 45lb, 30 pullups for time:
Completed in 9:45
Row in 3:45, thrusters in 4:00, pullups in 2:00

2.5mi biking uphill

3x10 ab wheel roll-outs
3x10 GHD situps

90min ultimate, it was the last game of Greg's league and he called me up to replace some injured dudes. I threw some goals and broke the mark but the level of play wasn't very high. I was the first option upline dump cut after a redzone timeout, caught the game-winning goal from Greg, that was fun. Especially because we rolled the only undefeated team in the league. Most of my hucks were to Greg, as well--I had hit him with a line drive flick to get him to the redzone that last point, and also put up a bunch of saucy flicks he came down with despite pressure. I had two or three bombs to ladies, but they were either misread or too close to the sideline for me to call it their fault, would've taken a solid play to keep it in. Either way it was fun to get out and run around, we'll see if they let me play in playoffs.

2.3mi biking uphill

Lift

Bought a membership at a gym.

Warmup, 3 reps clean at 135lb
Deadlift: 5x5 at 185lb
Pullups: 5x5 at +10lb
Row: 500m in 2:00, 500m in 3:05
3x12 DB shoulder raise 10lb

Sandy Be Damned

2k row in 7:33
500m splits: 1:51, 1:53, 1:57, 1:52

5:00 rest, then:

3 rounds for time:
20 kettlebell swings 70lb
20 box jumps 30"
Completed in 10:28
Rounds: 2:45, 3:40, 4:03

Hollow hold: 0:40 on, 0:20 off, 0:20 on, 4x(0:30 off, 0:15 on)

I'd already had three straight rest days and didn't think I was likely to do a workout on my own with a hurricane coming. So the only solution was to sack up and hit the local box for a WOD. I pushed on the row, was sucking wind and dreading the second half of the workout and already thought the 70lb KBS was ambitious. I only brought them to shoulder-height, but we were supposed to push through without putting the kettlebell down and that wasn't happening. Mental, my ass. That shit is heavy. I couldn't get any real momentum behind it. I saved my time on the box jumps, getting through sets of five even though I wanted to quit after the first round. I just didn't want to have to face the swings again. My lungs haven't hurt like that in a some time.

Press, Triplet, Cardio

Military press: 5x5 at 81lb

15:00 AMRAP:

7 strict DB press 30lb

11 toes-to-bar

15 walking overhead lunge, 45lb plate

Completed 6 rounds

5 rounds:

300m row

300m run

McFit

Re-registered for membership at McFit for my last two months here. The place is super crowded and they don't have everything I need, but it's a gym. So I did a workout:

Every minute, on the minute:
5 pullups, 10 pushups, 15 squats
Completed 7 rounds


5x(500m row, 2:00 rest)
1:58, 1:58, 1:58, 1:57, 1:55

CF908

Unlike yesterday, today's WoD was actually a double-header:

AMRAP in 10:00 of:

25 double-unders

10 pullups

Finished 5 rounds plus 18 DU's

Rest 5:00

AMRAP in 10:00 of:

250m row

10 HSPU (two ab mats)

Finished 3 rounds plus 250m row

2x30 GHD situps

I only counted real double-unders in the first AMRAP, no single-unders this time. I had one good run of 10 or so in a row, but the rest came in clumps of 1-3. Slowly getting the hang of it, I guess.

CF908

BB military press: 3x5 at 95, 4 at 95, 8 at 75lb

6 rounds:
500m row
2:00 rest
500m row times: 1:43, 1:47, 1:54, 1:52, 1:52, 1:51

3x25 GHD situps
Double-under practice

The Delaware River

Spent four hours or so floating 5mi down the Delaware River in an inner tube on Saturday, then went back up today for 10mi of rafting. No rapids to speak of, but a lot of good swimming and lounging in the sun, punctuated with rowing and horsing around.

Bench press: 3x5 at 140, 3x3 at 150, 1 at 155, 1 at 160, 2x5 at 140lb

CFWoD 12/18/10

Warmup jog: 1k in 4:30

Scaled: complete as many rounds as possible:

5 chest to bar pullups
10 pushups at +10lb
15 reps overhead squat 65lb

I tapped out after finishing 4 full rounds in 9:15 while sharing the squat rack with two people doing pullups. Not satisfied with such a weak showing, I headed over to the C2 rowing machine.

10:04 rowing: 2431m (154 calories)

5:00 rest

5:05 rowing: 1269m (83 calories)

Cooldown jog: 1k in 5:15

McFit

with Gavin, the UW cheerleader from Caitlin's program here in Berlin. We did a lot of shit--he led the lifting and I led the abs--and here's what I seem to remember.

3 muscle-ups

5 deadlifts, 5 hang cleans, 5 front squats at 40kg

BB curls: 8 at 20, 7 at 25, 6 at 30kg

BB push press: 8 at 40, 6 at 45kg

Incline bench: 15 at 40, 10 at 50, 3 at 60kg

Isolation BB cable curls: 12 at 20, 10 at 25, 8 at 30, 6 at 35, 4 at 40kg

6 pullups

Seated DB curls: 12 at 6, 10 at 7, 8 at 8kg

2hand vertical DB tricep extensions: 8, 7, 6 at 15kg

Iso BB tri cable pushdowns: 15 at 25, 12 at 30, 10 at 35, 8 at 40kg

10:05 C2 Rowing for 2,460m

3k jog, unknown time

10 knees to elbows

Marine Abs

10 alternating roman chair knee raises

Angry Dave Abs

25 toe touches

10 knees to elbows