Thursday, April 16, 2009


Well I've returned from Spain and am ready to hit it hard again. I was able to get two workouts done at a small gym in Tomares (a suburb of Sevilla), but that is all I had time for. The gym had a spin class, aerobics, a handful of machines, and not a decent barbell in the whole place. I couldn't believe it. Anyway, here are the workouts I did including the one this morning (I would have been in yesterday, but due to delays and such I didn't actually get to Omaha until 2AM).

Last Wednesday?
~20min (treadmill didn't have a timer, weird)

3xDips (no rings)

No clue on time, but I skipped the round of 15 altogether. 63 dips did a number on my shoulders I guess.

5 rounds
12 Deadlifts
6 Push jerks
all at 154lbs
19:33 Rx'd

This one was tough, but I'm a little pleased that this was about 5 lbs shy of BW for me and I was able to knock it out. Glad to be beack at CFO, but I think if CFO moved to Spain it would be even better.

Monday, April 6, 2009

Hello there Stranger

Time to play catch up, I didn't realize I missed two (almost three) full cycles of posts. It's been a busy past few days, so here goes.

21-15-9 reps for time:
Box Jumps, 24 inches
Dead-lift, 225/155 pounds
Slapping Pushups


Felt like death. I just couldn't breath.

6 rounds for time of:
15 DB Power Cleans, 40#/25#
15 Wall Balls, 20#/14#
200 meter run


Still felt like death.

Back Squat 10-10-10-10 reps
176, 176, 181, 186

Maybe I should have gone heavier, but those felt pretty good. Glad it wasn't another metcon.

Tabata "Fight Gone Bad"
20 seconds on/10 seconds off x 8 for each exercise

Wall Ball, 20#/14# x 8
Rest 1 Minute
SDLHP, 2/1.5 pood x 8
Rest 1 Minute
Box Jump, 20 inches x 8
Rest 1 Minute
Push Press, 75#/55# x 8
Rest 1 Minute
Row for Calories

Record only the lowest round from each exercise and add these numbers up for your final score.

9, 9, 11, 8, 6
Total: 43

Starting feeling a little better today, still not the best. For some reason tabata and I seem to get along rather well.

5 rounds for time:
3 Full Squat Cleans, 185#/120#
7 Burpee Pull-ups


Still not 100% but getting there. I really liked this one, but held back on the cleans to make sure I didn't have a failed attempt. Should have pushed it.

As many rounds in 15 minutes
10 Turkish Getups, 45#/30#
30 Sit ups

3 rounds + 27 sit-ups

Nearly 4 rounds, so close.

Power Snatch 3-3-3-3-3

Worked up to 132 (pr). I know I can go heavier, but I'm really focusing on protecting my shoulder. That kind of screws with technique, but I'm taking baby steps and I think snatch is strengthening my shoulder in all the right places. Nothing like a good power snatch;)

Row 500 Meters

Rest 2 minutes

Three rounds of:
65 Air Squats
15 Kettle Bell Swings, 2 pood/1.5 pood
25 Push ups

In order for you to move on to the triplet, you must complete the row in under 1:40 for guys and 2:00 for gals. The person to complete the triplet in the fastest time is determined the winner, unless any competitors are within one minute of that time. The winner is then determined by the fastest row.

This includes competition across men and women, where sub 1:40 for the guys and sub 2:00 for the ladies is minute for minute. Example, a 1:35 row for any male is comparable to a 1:55 row for any female.

Row: 1:36.8 (pr)
Triplet: 11:55

The row felt good and if there wasn't a WOD right after I may have gone faster. Because my row time wasn't the fastest I knew I had to get a substantial lead on the triplet if I wanted to contend. Fortunately I did just that. I only had to break the squats once on rounds two and three; didn't have to break the KB swings, and push-ups were broken frequently. I really want to get to the point where 25 push-ups in a wod is not substantial.

Well, that's it, almost three full cycles of WODs. I'm still fighting a cough, but it's not affecting me as much. Tomorrow I will be leaving for Spain for a week. I'm planning on keeping up on WODs, but it will be tough. The gym over there is closed Thursday-Sunday, so it will be a lot of body weight stuff. I'll try and keep a post of what's going on. I hope this doesn't effect my overall training...