Monday, September 29, 2014

OC Challenge 1 - retest

My challenge at the box has 3 workouts associated with it. 

Today was the retest of the first one. 

Calorie Row / Burpees

In the first of the month I was still one arm rowing and did burpees at a 5 to 3 ratio. So my burpees were 15-12-9-6

As we are testing we were supposed to stay the same. So today I rowed with 1 arm again  and did the burpees. 

I knew the time would be made up on the burpees as I was still not ready to go all out with the arm / etc last time. I pushed really hard this time

Last time I got with 17:01
This time 13:48

I'm damn happy with the improvement 

Wednesday, September 24, 2014

Ouch - 9.24.14

Tonight's WOD beat me up more than I expected it to. 

50 wall balls / 200 singles
40 / 160

Used the 10lb ball. Still feels a little funny throwing the 14. Gonna be a bit before I can get the 20 going. 

And i suck at jump rope. It hurts my feet and my calves. I guess i just need to do it more. 

Monday, September 22, 2014

1500/150 Benchmark WOD

Did one of my own benchmark WODs yesterday. First time I've tried it being able to use 2 hands. 

500m row / 50 squats


I shaved a minute off my one handed time but all things considered I was still a little slow. The squats just hurt me. We had wall balls on Saturday and I was way more sore than I thought I would be. 

Stuck around for the yoga / mobility class to get some extra stretching in. 

Last night we went to Tara's parents house for a birthday dinner and I took my own prepackaged meal and had some green beans. It sucked not eating all the delicious home cooked food. Under normal circumstances Id make an exception to the diet I'm on but I couldn't during this challenge. It's not worth 100 burpees for both my partner and myself. 

Saturday, September 20, 2014

Fight Gone Bad


Fight Gone Bad
Another benchmark workout meant to replicate a fight setting. 5 min on / 1 min off

1 minute each station before transitioning. Rest 1 min

There are a 3 round and 5 round variety. We did 3 rounds today. 

Wall Balls
Sumo deadlift high pull (75#)
Box jumps (20")
Push press (75#)
Row for Calories

I did a 10lb wall ball. 14 felt a little rough still catching it with the wrist. 
Did the 75# sumo - not the best decision
Box jumps - pleased that I did all jumps 
Push press - 22lb bar and it didn't feel great but no sharp pains
Row - now problems

202 total reps
If I'd scaled the sumo I would have gotten more reps but during the workout I noticed I was right hand dominate and only did 5-10 of those each round. 

Before class I did some work with bench press that was just the bar. It's heavy and uncomfortable because of the mobility issues in my left wrist. It was a good stretch and I think my recovery will really be helped with what I'm doing in the box. 

Didn't let my head get in the way today and feel good about things again. 


Yesterday destroyed me. 
Mentally and physically. 

Had a clean and jerk EMOM and I was just planning on using the bar. Felt like I should be able to do that and work on the mobility required for that. 

Well the 45# bar just wasn't happening. I got a 22# bar and could get around on the clean. I did 3 EMOM for 9 min and honestly it got easier towards the end and the wrist felt good, but a little sore. 

It was just frustrating because I knew id be 100+ pounds under where I was but after I couldn't do the 45 bar I was just irritated. 

Then the workout was 
Kettlebell Swings

Did a light kettlebell (12kg) as it was my first time doing a KBS with 2 hands. I still have to use 1 arm to get up off the floor with the burpees. Hoping to slowly get back to getting 2 hands to get up. After about 20 burpees my arm / shoulder starts to feel the burn. 

I was slow. Bottom line. 

I know that I need to focus on what I have been doing and stay positive. I think I've done that for the most part but now that I have no restrictions, as I get back into the movements it's going to be tough. 

I'm gonna let those frustrations go and focus on each movement as starting over and build up. There's no way I can keep thinking "what I used to do" right now. 

It's a new day and we have fight gone bad for 3 rounds. Gotta get ready to have fun and kick ass. 

Wednesday, September 17, 2014


Good report at the doctor and while I have a good ways to go to have normal mobility they have removed any restrictions in PT and life. With the instruction that I don't do anything stupid and if I have sharp pains stop. 

Obviously I can't clean or snatch because the wrist doesn't move well enough but back squats, dead lifts , rowing etc I'm allowed to use both hands. 

Tonight we had 3x3 back squats. 

The 10-8-6-4-2 climbing Deadlifts. No dropping in the srts, they were touch and go. The weights for the deads are embarrassing because it's like starting over. Started at 95 and climbed to 165. But it was nice to get my hands on a barbell again and get started back in the right direction. 

After class the next level was 3 x 750 m row with 1:30 rest. I swear I can row as fast or faster with one arm. Gonna take some getting used too. 

12 week doctor follow up

News from the doctor is Released without restrictions! With the instructions that 1.pain is to be my guide ( sore = okay / sharp shooting pain = stop ) and 2. Don't be stupid. 

Nice to get a barbell in my hands tonight. It's like starting over with the amount of weight to use. 

Sunday, September 14, 2014


Saw this one on the board and thought "damn that looks tough"

400m run
30 box jumps
30 Wall Balls


I did wall balls for the first time since getting hurt so I did the 8 pound ball to get used to catching something of weight. Also did box steps. I need to get better at box jumps. I need to do jumps a few times a week or something. Need to do some more running as well.


Tuesday, September 9, 2014

Busy freaking week. Fitting in WODs where I can

Metcon (AMRAP - Reps)
In 2 mins complete: (7 Rounds)
200m Run
7 Dead Lifts

Rx Plus: (335/225) + Max reps of Strict Handstand Push ups in the remaining time

Rx: (275/ 185) + Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of HSPU or DU

I scaled the run to 150 and did singles. It was a good workout. Similar to one we'd done a while back but different enough to push. I scaled the run because I'm still slow and he wanted us back in the door in time to get the DL's and onto the last part.

My singles were as follows - 41 - 20-40-53-35-40-54
Something like that. I pushed hard at the end. Have to jump rope by spinning the rope with only one wrist, its interesting.

Metcon (Time)
Partner WOD
100 M Run
100 Double Unders
80 Slam Balls, 30/20
60 Pull Ups
40 Burpee over Partner Holding Plank
20 DB Thrusters, 45/25
Start with a 100 meter run and every 3 minutes both partners have to complete a 100 m run
Only one partner works at a time

Rx (as written)

Did this one with Andy. We finished up at 14:52 or 8 seconds to spare before having to run again.
We did 200 singles, I did kb snatch in place of slam ball, and a 1 armed rr in place of pull ups.
He did more of the burpees and I knocked out the majority of the thursters to finish.

Saturday, September 6, 2014

Catching Up for a Week - "31 Heros, Kettlebell Hell & More"

9/30/14 Saturday
"31 Heroes" (AMRAP - Rounds and Reps)
Teams of 2,
8 Thrusters (155/105)
6 Rope Climbs
11 BJ (30/24)
*One partner always running
400m with 45/25 plate

RX Plus (as written)
Rx (135/95) (24/20)

I did this one by myself and did an 8 cal row, 6 box jumps an 11 air squats for 31 minutes. Good workout. It was hot! I didn't do the single arm thursters because I thought I'd be fried by the end of a half hour.

On 8/6/11 30 Men and 1 K9 died in action serving our country. This WOD is dedicated to them.
More info on the 31 Heros website here

9/31/14 Sunday
Metcon (Time)
Partner Wod
4 RFT:
30 Calorie Row
30 KBS, 24/16
30 Burpees
The reps must be split into equal increments.

Partnered with Adam.
We split the row into 15 cal each
KBS in 5's
Burpees in 5's.

I did one round with the one armed burpees and the other 3 rounds with 10 air squats in place of the 5 burpees.

9/1/14 Monday
Labor Day Fun!
Metcon (Time)
For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

Fun huh? I did a 100 cal airdyne bike ride, took about 9 - 10 minutes.
50 single arm kb thrusters
40 box steps ups
3 rounds - 5 burpees / 10 squats
20 kb snatch

9/2/14 Tuesday
OC Crush Challenge 1 (There are 3 bench mark workouts in our gluten free / paelo challenge, my partner and i are doing Gluten Free)

OC Challenge WOD 1 (Time)
25, 20, 15, 10
Calorie Row
Rest 2 Min between rounds

I did the burpees on a 3:5 ratio, 3 for every 5 perscribed.
17 minutes even. Hope I can improve on that in 4 weeks when we retest.

9/3/14 Wednesday
We did paused front squats (me with a kb) of 3x3 with a 10 second pause at the bottom.

OC Challenge WOD 2 (Time)
15 Power Clean
10 Front Squat
5 Push Press

RX Plus (115/75)
Rx (95/55)

I went with a 16kg Kettle Bell and should have probably went with a 24kg. Honestly I was afraid to go too heavy because there have been a few times that my arm just was toasted when I finished the workout.

Time 4:01. Fastest by far. Lightest weight by far as well.

Somehow Micky convinced me to run a mile before class with her. First time I'd run that much in 10 weeks, since I'd gotten hurt.

9/5/14 Friday
OC Challenge WOD 3 (Time)
Wall Balls
Box Jump Overs
Abmat Sit Ups

Rx plus (20/14)(24/20)
Rx (14/10)(20/18)

This one was an all our sprint.
I used the 8kg kb for single arm thrusters in place of wall balls.
Not comfortable with box jumps as much so I did steps.

Ran a mile with Mickey and Erica before class.

9/6/14 Saturday
“Kettlebell Hell” (6 Rounds for reps)
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.

Rest 5 minutes and repeat 1, 2 and 3 again.

Shit - that was hell. Damn, I ended with 63 total reps but holy smokes that's a tough one and it was hot and humid this morning.