Day 103

Workout:
1. Surf Session
2. 7 rnds for time:
3 x 185# front squat
7 x L-pullups

Results:
1.  Cold...very, very cold.
2. 6m48s

Notes:
The WOD went pretty well.  Best time posted online was 6:30ish, so I'm pleased.  Granted my L-pullups are pretty weak and a good many of them were probably did not meet game standards.  Still, it was fast, likely because Rebecca was timing me.  Starting my Death Race Simulator tonight!

Day 102

Workout:
1. "DT"
5 rnds for time:
12 x 155# Deadlift
9 x 155# Hang Clean
6 x 155# Push Press

2. Tabata Row

Results:
1. 12m12s
2. Avg. 101m per round

Notes:
"DT" was a little slower than it should have been.  I blame it on the fact that I didn't have bumper plates. The tabata was good though, in the past I've averaged low 90s, so this is an improvement.

Day 101

Workout:
4 rnds for time:
20m walking lunge
10 x ~36' box jump
20 x Pushups
20m walking lunge
30 Situps

Results:
14m52s

Day 100

Day 100!  Rest Day.

Day 99

Travel/Rest Day

Day 98

Workout:
"Randy"
75 x 75# Snatch

Results:
4m52s

Notes:
Did this workout at CFNYC and was pretty happy with the results.  Last time I did this it took over 7 minutes so sub 5 ain't bad.

Day 97

Workout:
1. "Nate"
20 min AMRAP
2 x Muscle Ups
4 x Hand Stand Pushups
8 x 70# KB swing

3 hr rest

2. 5 rnds
60 sec to complete 30 KB swings then 60 sec rest

Notes:
1. 8 rnds + 1 Muscle Up
2.  45 lbs

Notes:
Tried the second workout with the prescribed #70.  The minute timer went off and I had only completed 24, even though they were unbroken so I had to move it down to 45...boo.

Day 96

Rest Day

Day 95

Workout:
1.  20 min AMRAP
10 x 95# Thruster
10 x Pullups

2.  5x3 Front Squats

Results:
1. 10 rnds
2. 225/235/245/255/265

Notes:
Intensity was low.  I feel a rest day coming.

Day 94

Workout:
1. 15 min Tire PT warmup
2. 10x100m intervals w/ 15 sec rest
3. 5 rnds: 10 situps/10 leg levers/10 4 count flutter kicks

3 hr rest

4. 3 games of racetball
5.  For time:
50-30-20
18" box jumps
85# Push press
6.  Squats: 8x225, 8x245, 6x275, 6x275

Results:
#5 = 8m20s

Day 93

Workout:
1.  1000m row, 50 wallballs, 50 Doubleunders
2.  Find 1RM for Shoulder Press
3.  15x85%, 10 15' rope climbs, row 2k

3 hr. rest

4. "Sevens"
7 rnds for time:
7 x Handstand Pushups
7 x 135# Thruster
7 x Knees to Elbows
7 x 245# Deadlifts
7 x Burpees
7 x 70# Dumbell swing
7 x Pullups

Results:
1. N/A
2. 185#
3. N/A
4. 47m29s

Notes:
It was still a lot slower than I'd like, but I have to be happy about the fact that this is more than a 10 minute PR over my last attempt at "Sevens" last spring.  Everything was unbroken except for HSPUs, but after round 4 I had to start taking more time than I would have liked between exercises.  Sub 40 next time.

Day 92

Workout:
1. 3 rnds for time:
10 x Weighted Pullups 45#
15 x GHD Situps
15 x GHD Back Extensions

2. Max Unanchored Situps in 2 minutes

Results:
1. 9m50s
2. 54

Notes:
I'm pleased with this.

Day 91

Workout:
1x5 Shoulder Press
3x5 Push Press
5x5 Push Jerk

Results:
185# Shoulder Press
210# Push Press
200# Push Jerk

Notes:
My Jerk is pretty sloppy so I kept the weight low and worked on technique.

Day 90

Rest Day

Day 89

Workout:
7 rnds for time:
10 Pullups
5 Pushpress 95#
5 Overhead Squats 95#
10 24" Box Jumps

Results:
14m24s

Notes:
Ugh...I think tomorrow will be a recovery day.

Day 88

Workout:
"Whitten" modified
5 rnds for time:
22 Dumbell swings 70#
22 Box Jumps 24"
One lap around the indoor track (~200m total)
22 Burpees
22 Wallballs (15# ball, 12')

Results:
44m8s

Notes:
I was expecting this to take at least an hour considering Mikko Salo's time was 30 minutes (granted he ran 500m) so I was rather pleased.  With that said, I hope this doesn't pop up on the main site again anytime soon.

Day 87

Workout:
"Lynne"
5 rnds
Max Bench Press @ Bodyweight
Max Pullups

Results:
Bench (with 215#): 14,10,10,8,7
Pullups : 17,15,14,12,10

Notes:
I did this workout at Crossfit NYC and although I wasn't so pleased with my performance, it was a blast.  The pullups were atrocious.  I know I've done more before, but I was working on my kipping technique which apparently needs some work according to the instructors at Crossfit NYC.  Also, I thought my bench would have been a strength for me after 10 years of throwing.  Turns out my days of benching 360 are long behind me.  I'm okay with that though, I'd much rather have a sub 4 Fran.

Day 86

Workout:
"Filthy Fifty"
For time:
50 Box Jumps 24"
50 Jumping Pullups
50 Kettlebell swings 35#
50 Walking Lunges
50 Knee to Elbows
50 Push Press 45#
50 Back Extensions
50 Wall Balls (15#, 12ft)
50 Burpees
50 Double Unders

Results:
32m34s

Notes:
Ugh...I was hoping this would be faster.  I really should have been sub 30.  Back extensions still destroy me and that slows down the last three exercises significantly.  Still, it was a hell of a lot better than the Sealfit version I did last week.

Day 85

Workout:
3 rnds for total reps:
Max med ball situps 60sec
Max Pushups 60sec
Max Strict Pullups 60sec
4 x 20 Fastfeet w/ 25m shuttle run

60 sec rest between rounds

Results:
Rnd 1 = 58
Rnd 2 = 60
Rnd 3 = 54

Notes:
Not a bad crossfitfootball WOD.

Day 84

Workout:
1.  5 rnds for time:
7 Deadlifts w/ 225
21 Double unders

then

10x2 squats w/ 225.  45s rest between

2.  Weighted Pullups 3x40,45,50,55,60
then DB press singles: 55, 65,75,80,90(f)
then Repeat the first workout

3.  Max Pushups (hand release style) in 2 minutes

Results:
1. 4m11s
2. 3m39s
3. 54

Notes:
I liked the workout this morning, but felt that I could have gone faster, so I did it again.  Much better.

Day 83

Rest Day

Day 82

Workout:
4 rnds for time:
225# Clean Pull
10 Strict Pullups
15 GHD Extensions
20 Double-unders

Results:
13m45s

Notes:
Last week was my attempt at following the Sealfit WODS and it went alright.  It would have gone a hell of a lot better if I had 4-5 hours a day to train, but occasionally I have to go to class.  Might be a good way to add some volume to a Saturday of training, but its not sustainable.  Anyway, this week I'm trying out Crossfitfootball.  It's strength biased which is not ideal for the Death Race, but I figured it would be fun for a week.  I call day one a success.

Day 81

Workout;
"Diane"
21-15-9 for time;
225# Deadlift
Handstand Pushups

Results:
18m57s

Notes:
Deadlifts were unbroken and took a grand total of maybe two minutes.  Still not so great at HSPUs, but getting better considering that last time I did this workout I DNFed.

Day 80

Workout:
2 mile run / 4 x 400 interval w/ 90s rest / 2 mile run

Results:
1:11 / 1:21 / 1:19 / 1:20

Notes:
I hope what they say about the tortoise and the hare is true, because I'm sure as hell not the hare.

Day 79

Workout:
1.  Chipper for time:
20 Turkish Getups w/ barbell / 50 x 35lbs 1 arm snatch / 20 x 24" 1 leg box jumps

3 hr rest

2.  3 rnds for time:
5 muscle ups / 20 Double Unders / 20 Pistols / 10 Handstand hand lifts

Results:
1. 9m34s
2. 12m36s

Notes:
Today's morning workout just wasn't satiating so I decided to do the mainsite WOD.  It went great.  I finally got my false grip down on the muscle ups and am starting to link, at least a couple.

Day 78

Rest Day

Day 77

Workout:
5 rnds for time:
10 x Snatch (95#)
10 x Thruster (95#)
10 x Burpee

Results:
20m54s

Notes:
Brutal.