1. Conditioning / Warm-Up
1.25 mile run
2. Helen Rx
21, 15, 9
- 400m run
- 21 KB swings [24 Kg]
- 12 pull-ups
Time: 16:11
Result: I tried to hold a 5:00 pace on this. First round I had about 45 seconds rest. Second round, 10 seconds rest. Last round, xxx.
Cindy Rx
1. Conditioning
1 mile run easy (11:30-ish)
2. Conditioning
Cindy: 20 minute AMRAP
- 5 pull ups
- 10 push ups
- 15 air squats
Result: 13 rounds
Notes: Push-ups were killing me big time. I haven’t been on those as regularly lately. Conditioning felt good though.
Helen Rx
1. Run
1 Mile Run: 10:00 pace
2. Conditioning: Helen
3 Rounds:
- 400m run
- 21 KB swings [24kg]
- 12 pull ups
Time: 13:09
Splits:
- 4:18 (2:04 run
- 4:29 (1:55 run)
- 4:21 (2:00 run)
Wow, 90 seconds faster than 1 month ago (and a PR for sure)! I’m down 7.6 pounds on David King Fitness’s challenge, plus conditioning is way better with daily workouts. Feels good!
Helen Rx
1. Strength
Front Squat: 3-3-3
- 225
- 225
- 225
Not bad.
2. Conditioning
Helen: 3 Rounds
- 400m run
- 21 kettlebell swings [53]
- 12 pull ups
Time: 14:43
Overall I’m pleased with this. Relatively even splits, although the last round was for sure slower. I really appreciated the yellow jacket harassing me on round 1 and making me nearly drop my kettlebell.
Chipper
1. Conditioning
- 20 x Power Snatch [65]
- 20 x Pull Up
- 20 x Overhead Squat [65]
- 20 x Pull Up
- 20 x Thruster [65]
TIME: 9:10
Unbroken Thrusters. Felt good overall. Pull ups slowed me way down.
Block Party
Repeat of this WOD from CC last year
1.) Every 1 minute for 8 minutes: 1 x Power Clean
- 185: working on form.
2.) Work up to a 1RM Front Squat
- 195
Back felt tweaked so I didn’t push this one at all. Felt strong, but just a slight muscle tweak on my right side.
This felt great and I could’ve done more if I had more time. Pretty happy with this lift.
Conditioning:
- 10…1 reps Russian KB swings [53]
- 1…10 reps pull ups
TIME: 8:15
My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than 2015. Between not doing pull-ups and being about 10 pounds overweight was rough.
Back at it!
Snatch + Pull Ups + OH Squat + Thrusters
Repeat of this wod from a year ago.
1.) Conditioning
- 20 x power snatch [65]
- 20 x pull ups
- 20 x overhead squat [65]
- 20 x pull ups
- 20 x thrusters [65]
Time: 11:34
This should have been done in about 8 min. I took a massive rest on the second set of pull-ups. I haven’t been doing any pull-ups in the last few months! Between that and being overall out of conditioning shape for CF I took probably an extra 2:30 on that set.
Good WOD overall. I’m sure doing this without the back squats first made it much quicker for me :). Will repeat this again.
Nicole
1. Strength
Back squat: 4-4-4
- 275
- 275
- 275
Felt like I hadn’t done squats in forever :).
2. Conditioning – Nicole
20 min AMRAP
- 400m Run
- As many pull-ups as possible
Each time you get off the bar do another 400m run. Optimize for number of pull-ups
Result: 42
Notes: Cut this off at 15 min. Wasn’t feeling good. That’s what happens when you eat fast food and try and train. Between not doing pull-ups in forever, and that I was still pleased to get 15 solid minutes of conditioning in.
Quick Squat Cleans
Only had 30 min to squeeze in a WOD today so I just made up something on the fly:
- 5 Reps Squat Clean
- 5 pull-ups (immediately after squat cleans)
Buyout: 20 pushups fast
95, 115, 135, 155, 155
This was a good little cardio test. The pull-ups after squat cleans really maximized the wind burn. Glad to check something off today!
Back in the pool tomorrow…
3 Rounds of 10s
1.) Conditioning
3 Rounds:
- 10 pull ups
- 10 front squats [135]
- 10 burpees
Time: 8:37
For whatever reason this was over a minute faster than last time 3 months ago. Good weight. Good pace. Fun one and great way to get back to a CF style workout.
