Monday March 30, 2015

Opens WOD 15.5 (2nd attempt)

Hoping to break 8:00 this time and I know it won't be easy. Very little margin for error. Need to pace this perfectly.

Strategy is to break first 2 rounds into 10/9/8, 8/7/6. Round of 15 will hopefully be 8/7 and last round unbroken on the 9.

Rowing-wise, need to hold a pace of 1205 Cals/Hr at a minimum and hopefully a lot faster in the last round.

So, I was executing this strategy perfectly until the round of 15. I did 8 reps but then couldn't get 7 in a row without breaking (4/3). Last row of 9 Cals was sllooowww and things really started to unravel a bit. Last 9 thrusters were not U/B. Did 5 and then barely squeaked out 4 (last rep VERY questionable!!). New time is 8:09. Content that I did a lot better but not satisfied because I fell short of my goal of breaking 8:00. That being said, I gave it all I had. Had nothing left to give at the end.

Friday March 27, 2015

Opens WOD 15.5 (first attempt)

Going in, I knew this one would not be fun. Any workout with 72 Thrusters is a recipe for pain!!! On the other hand, the workout has lots of rowing which is one of the few things that I still consider a strength. Just the same, the need to pace the row to avoid imploding on the Thrusters was very much on my mind throughout this.

I had a pacing strategy going in that involved breaking the early sets probably more than I needed to. However; Coach Kevin convinced me that I should aim for big sets in the first 2 rounds and then try not to put the barbell down the last 2.

I actually felt pretty decent in the first 2 rounds. Broke them into 15/12 and 12/9. not too bad overall. The suck happened in the round of 15. I could not manage 15 U/B. In fact, I couldn't even manage 8 and 7. The round of 9 was just as ugly. A couple failed reps cost a ton of time and of course, I did not get through the 9 unbroken either. When all was said and done, my time was 8:36. not terrible for Masters 45-49 but it's certainly not "great" either. By Monday night, this is probably a top 100 score at best.

Not loving the idea of redoing this but it's going to happen.

Wednesday March 25, 2015

A. Strict Handstand Push-Up Clusters, 4.4.4.4 x 3 sets, rest as needed between sets.
People can increase heights width plates on either side to increase difficulty
     - Didn't do this as Rx. Just did 2 reps on the minute for 10:00

B. Handstand Walking, Accumulate 100 Feet in Total.
+
C. 2 Sets of the following @ moderate effort:
Airdyne 6 Minutes @ 80%
Rest 2 Minutes
Airdyne 4 Minutes @ 85%
Rest 2 Minutes
5 Bar Muscle-Ups
Rest 15 Seconds
60 Double Unders
Rest 2 Minutes
Airdyne 2 Minutes @ 90%
Rest 2 Minutes

Tuesday March 24, 2015

Did at work

15:00 light run on treadmill - 8.0-8.5 speed

KB Ladder @ 20Kg
1-5 Military Press
10-50 Swing

KB Ladder @ 24kg
1-5 Military Press
10-50 Swing

KB Ladder @ 24kg
1-5 Military Press
10-50 Swing

Double Unders practice

unbroken sets of 5-10-15-20-25-30-35-40-45

Monday March 23, 2015

A. High Bar Back Squat @ 20x1, 85% x 3 reps x 4 sets, rest 1-2 minutes between sets.
     - 285#
B.  Snatch @ 80-90% x 1 rep x 6 sets, rest as needed between sets.
     - Worked up to 185#. No misses, felt good.

C.  Clean Complex: Clean Deadlift(+3 reps) + Squat Clean(+1 rep) x 4 sets, rest as needed between sets.
     - Kept it at moderate weight today...185#

+
D.  For Time of the following:
20 Burpees
25 Box Jumps @ 24/20 inches
15 Power Snatches @ 115 lbs/75 lbs
20 Burpees
25 Box Jumps @ 24/20 inches
15 Power Snatches @ 115 lbs/75 lbs

     - 7:20. My goal was to break 7:00. Strategy fell apart when I didn't maintain sets of 5 on the last round of snatches. Went to 3-3-3-3-3. Aside from that I moved pretty well through this.

Sunday March 22, 2015

Opens WOD 15.4 (second attempt)

3 HSPU
3 Power Cleans @ 185#
6 HSPU
3 Power Cleans @ 185#
9 HSPU
3 Power Cleans @ 185#
12 HSPU
6 Power Cleans @ 185#
15 HSPU
6 Power Cleans @ 185#
18 HSPU
6 Power Cleans @ 185#
etc. etc.

Not sure what I'm expecting here. Only strategy adjustments are to take it easy in the round of 12 and hope that the 15 HSPU will be less of a grind. Hoping to make it through and bang out those 6 cleans in the 5th round.

So, I broke into sets of 2 in the round of 12. I failed my last rep which cost me a bit but otherwise, not too bad. Still lots of time on the clock. Still did singles on the 15 but needed far less rest in between. I finished with enough time to bang out 6 touch 'n go cleans and then 2 more HSPU's ion the round of 18. Not too bad for an old guy who sucks at HSPU. 

Saturday March 21, 2015

Nothing programmed for today. Just looking to get a bit of a sweat on. I did this lovely little metcon to try and work on my double under.

4 Rounds of

15 Cal Assault
15 Burpee Box Jumps
15 KB Swings @ 24kg
50 Double Unders

Time was right around 18:30. Didn't do great on double unders as I did not make it through any rounds unbroken.