Conditioning:
"Fight Gone Bad"
3 Rounds
1:00 Wallball (20#)
1:00 Sumo Deadlift High Pulls (75#)
1:00 Box Jumps (24 inch.)
1:00 Push Press
1:00 Calorie Row
1:00 Rest
(205 Reps)  18 rep PR!

Could have gone harder especially on rowing and push presses.  Was trying to not blow up like the last time I did this in 2011.

Conditioning:
Competitor's Course
WOD 4:
For Time
25 HSPU
50 Toes To Bar
800m Run
75 Shoulder To OH (75#)
100 Double Unders

*17 Min Cap

Barely got through the 75 shoulder to overheads when time expired.  I only have strict handstand push ups so that took up way too much time an energy and I dogged the run which ultimately probably stopped my from having enough time to finish the workout in time.  Still this one was fun.

Strength:
Clean 1 RM
(175#)

Conditioning:
10 Minutes
Even Mins 10 Deadlifts (175# = 1RM Clean)
Odd Mins. 11 Burpees

So a little let down that I didn't PR on 185#, definitely think the strength is there but the technique is not.  Going to continue to push with a goal of 200# by end of 2013.

As for the conditioning that was just brutal, felt good for about five minutes and then the suck was overwhelming.  Still completes each minutes work.

Conditioning:
"Murph"
Run 1 Mile
100 Pull ups
200 Push ups
300 Air squats
Run 1 Mile

Time was in a little over 52 minutes, even though this was much slower than previous times it was still extremely challenging and really felt like I was pushing myself.  Definitely one of my favorite workouts.

The last three days I've taken it a bit easy with just running some on the local track.  Trying to get my comfortable with higher intensity and build a base for endurance since it seems to be a huge deficit right now.  Starting in June going to try a 3 / 3 / 3 program where I focus on strength, conditioning, and endurance three times a week.  Stay tuned to see what happens.

Conditioning:
For Time:
Killer Ropes / Singles
200 - 175 - 150 - 100 - 50
Rounds of Cindy
1 - 2 - 3 - 4 - 5
30 Minute Cap

So after 375 killer rope jumps my forearms were toast and I had to scale to singles.  All in all pretty brutal, only got through 2/5 rounds of Cindy within the 30 minutes time cap.

Just played some one on one basketball for a few hours.  Got destroyed!

Conditioning:
"Kelly"
5 Rounds for Time:
400m Run
30 Box Jumps
30 Wall Balls

Got through 3 Rounds and 30 box jumps in time cap, rested a little too much on the wall balls.

Conditioning:
Power Clean Kalsu:
20 Mins To Complete:
100 Power Cleans (165#)

Every minute on the minute do 5 Burpees.

One rep max for power cleans is 175# so this was a little spicy.  Had a lot of failed attempts.

(28 Power cleans and 100 burpees)

Conditioning:
Row 500m (no straps 1 min 51 secs)

Workout:
2 Min AMRAP Bar Muscle Ups (10)
2 Min AMRAP Floor Press (155#) (20)
2 Min AMRAP Lateral Burpees (26)

56 Total reps

Got to the burpees and the arms felt like concrete!

Conditioning:

15 Min. AMRAP

3 x Deadlifts

6 x Hang Power Clean

9 x Back Squats

200m Run

(115#)

This was a good one.

After a rest day went for a warm up on the track to enjoy some sun.  Ran a mile, two four hundreds, and a couple wind sprints.  Afterward went to try and get some C&Js in at a heavier weight. Forearm was giving me some problems so decided to tone it down and did some basic/light strength and conditioning.

5 Rounds 
5 x Bench press (135#)
10 x Hammer curls (25#)
10 x K2E

Conditioning:
7 Rounds
3 x Hang Power Cleans (155#)
50 Meter Run

(8 mins 20 secs)


A pleasant surprise when you go with a weight that you are unsure if you will be able to hit and you can.  Got through it, albeit one at a time but still pushed myself further than I thought I could go.

Conditioning:
For Time:
100 Double Unders
90 Ft Weighted Bear Crawl (45#)
80 OH-Lunge Steps(45#)
70 Squats
60 H.R. Push Ups (feet on plate)
50 Plate to Ground to OH (45#)
40 Plate Get Ups (45#)
30 Toes to Bar
20 HSPU
10 Ring Muscle Ups

Overhead lunges are a huge weakness, while I sucked in the workout it was good to do that volume and still feel like I had work capacity.  Actually ended the workout feeling like I held back a little which I usually hate but I had played basketball for an hour before the workout and may have overcompensated at the beginning afraid I would die if I went to fast.

Conditioning:

Running Jackie
1000m Run
50 Thrusters (45#)
30 Pull ups
*10 Min Cap

So got through 12 pull ups when time expired.  Again the run was sadly slow.  Going to need to work on endurance, seriously!

Conditioning:
5 min AMRAP
800m Run
10 Power Cleans (95#)
20 Push Jerks (95#)
30 Front Squats (95#)
40 Deadlifts (95#)
50 burpees

(Got through 5 Push Jerks)

Rest 1 Minutes


8 min AMRAP
800m Run
10 Power Cleans (95#)
20 Push Jerks (95#)
30 Front Squats (95#)
40 Deadlifts (95#)
50 burpees

(Got through 5 Front Squats)

Rest 1 Minutes


20 min AMRAP
800m Run
10 Power Cleans (95#)
20 Push Jerks (95#)
30 Front Squats (95#)
40 Deadlifts (95#)
50 burpees

(Got through 32 burpees before time expired)

Total reps (182)

So yeah the running was way to sloooowwwww, had to try and make up time on the barbell which felt much easier.  This is definitely one of those workouts that expands your understanding of what your body is capable of.

Some light running and sprints at the local track.  Felt good and I definitely need to start getting my endurance up.  It's my biggest weakness right now and I need to focus on it.

Conditioning:

Hero WOD: "Adrian"
7 Rounds for Time
3 Forward Rolls
5 Wall Climbs
7 Toes to Bar
9 Box Jumps 30"

So got through 2 wall climbs of round 5 before time expired. Also managed to rip apart my knees while doing the wall climbs.  Kind of a fun workout.

Strength:
Backsquat 3RM
135 - 185 - 185 - 205 - 215 - 225(1) - 185(5)


Conditioning:
12 Min. max rep
50 pull ups
25 Backsquats (135#)
150 Killer Ropes
max bar jump burpees
(218 reps)

So yeah, I was feeling a little sore from yesterday, and by sore I mean just about everything hurt. This was confirmed during the warm up when basic stretching was a bit painful.  Still after warming up everything felt good until I got to the killer ropes, and then the wheels fell off.   Still a good day of fitness, and hopefully the impending pain I'm going to feel in my legs will subside quickly!

Conditioning:
30 Bar Muscle Ups (for time)
(7 mins 55 secs)

Didn't know how my body would respond given I've never done this volume of muscle ups before.  Had to really focus on keeping my core tight and using a strong kip the last ten or so, but other than that felt good.  I was really just happy to finish under the 10 minute time cap.