WOD #1 - Deep South Sectionals

Warmup:
3x15 1-arm kettlebell swings (1 pood)
3x15 box jumps (24")
3 rope climbs
3x5 front squats (WU 45#/135#) - (155#/175#/185#)

WOD: "WOD #1 - Deep South Sectionals"
3 rounds for time of:

• 25 meter out and back sprint (50 meters total)
• 10 burpees
• 7 ground to shoulder (155#)

Time 5:07 Rx

I used power cleans to get to my shoulders. I lost to Lt. by 1 second. Darn oxygen deprivation.

21-15-9 Triplet

Warmup:
3x15 pvc overhead squats
2 lengths lateral barbell lunges
handstand practice
sampson stretch
3x3 power cleans (135#/185#/135#)

WOD: "21-15-9 Triplet"
Three sets of 21-15-9 reps for time of:

• front squats (115#)
• push jerks (115#)
• situps

Time 8:58 Rx

Squats

Warmup:
run 400 meters
arm mobility drills
15 kettlebell swings (1.5 pood)
15 walking lunges (per leg)
15 knees to elbows
10 ring pushups w/ legs in rings
15 ring dips

WOD: "3x3 OHS/FS/BS"
9 sets of 3 reps each of overhead squats (3 sets), front squats (3 sets), and back squats (3 sets) increasing weight with each set.

OH 155#,165#,175# - increased 10# from 9/16/09
FS 185#,205#,215# - increased 10# from 9/16/09
BS 225#,275#,300# - increased 35# from 9/16/09

Front Squat - K2E

Warmup:
3x10 back extensions
3x10 windmills (30# dumbbells)
1x10 handstand pushups
1 minute handstand (level 2 event)
1x5 push jerk (77#)
3x5 push jerk (135#,177#,221#)

WOD: "Front Squat - K2E"
5 rounds for time of:

• 10 front squats (155#)
• 10 knees 2 elbows

Time 10:30 Rx

Everyone said I did 5 rounds, but I don’t know. Lt usually beats me at stuff like this. I lost count somewhere around round 2.

OHS - FS - BS - 3x3

Warmup:
3x15 situps
3x15 squats
3x5 ring dips
muscle up practice
pistol practice
L-sit practice

WOD: "OHS - FS - BS - 3x3"
3 sets of 3 reps each of overhead squats, front squats, and back squats. Increase weight with each set.

OH 135#/155#/165#
FS 175#/185#/205#
BS 225#/245#/265#

I failed after 1 rep at 175# on overhead squat so I backed down to 165#. Also, wanted to make sure I got to full depth on the back squats.

Squats

Warmup:
3x15 GH situps
3x15 back extensions
3x15 squats
10 L-hangs (I don't know what these are really called)

WOD: "3x3 Overhead Squats + 3x3 Front Squats + 3x3 Back Squats"
weight should increase with each set

OS 135#/140#/150#
FS 200#/210#/220#
BS 275#/300#/310#

Compare to 3/18/09 where I did 5x3 overhead squats & maxed at 145#.
The last time I did this particular WOD, my back squat peaked at 250# so today was a good increase, even with a hurting right knee. I feel like I could have done more, but I didn't want to put any more stress on that knee.

Pain Storm

Warmup:
windmills (20x each arm)
3x15 squats + high knee run (20yds)
Daily Minute = handstand (wall assisted)

WOD: "Pain Storm"
For time (Rx 95#):

• 10 front squats, 10 push press, 10 thrusters
• 2 box jumps, 2 pullups, 2 burpees
• 8 front squats, 8 push press, 8 thrusters
• 4 box jumps, 4 pullups, 4 burpees
• 6 front squats, 6 push press, 6 thrusters
• 6 box jumps, 6 pullups, 6 burpees
• 4 front squats, 4 push press, 4 thrusters
• 8 box jumps, 8 pullups, 8 burpees
• 2 front squats, 2 push press, 2 thrusters
• 10 box jumps, 10 pullups, 10 burpees

Time 20:50 as Rx

We got a new gym dog today. Roxanne. She's great.

Front Squat

Warmup:
2x15 pullups
2x15 pushups
2x15 knees to elbows
2x15 dips

WOD: "5x3 Front Squats"

1. 185#
2. 205#
3. 215# - prev PR on 12/17/08
   
4. 225# - PR
5. 225#
   

OX

Warmup:
2x15 situps
2x15 back extensions
2x15 ring pushups
Front squat & push jerk practice

WOD: "OX"
Dr. NoNo created my namesake workout for today. It is brutal.

For time:
3 sets of 21-15-9 reps of front squat & push jerk
800 meter run (5 laps)
3 sets of 9-15-21 reps of front squat & push jerk

I completed this using 115# for both lifts in 38:22 minutes. I hurt. I want to go to sleep.

Check out this video on push jerk (today was the first time I used it extensively in a WOD).

Where is my flexibility?

Warmup:
3x15 situps
3x15 back extensions
Jog 2 laps
2x15 front squat practice w/ bar

WOD: "7x3 Front Squats"
7 sets of 3 reps, increasing weight each set to reach a 3 rep max

1. 135 lbs
2. 155 lbs
3. 165 lbs
4. 175 lbs
5. 185 lbs
6. 205 lbs
7. 215 lbs

I wish I could use the traditional grip on this exercise, but I don't have enough flexibility to get the bar where it needs to be. I had to use a cross grip so that the bar would rest on the front of my shoulders. Well, there's something else to work on. Here's a video of how it is supposed to look.

Lots of Squats...#2

Warmup:
2x15 knees to elbows
2x15 dips
2x15 jumping pullups
3x15 situps

WOD: "Lots of Squats"
3x3 overhead squats - 65#/89#/99#
3x3 front squats - 135#/145#/155#
3x3 back squats - 225#/235#/245#