11-4-15 & 11-5-15

11-4-15

MisFit Athletics 

cycle 3 day 2

11-4-15

 11-5-15

Misfit Athletics
cycle 3 day 3

11-5-15

November 1 & 2

11/1/15

WOD

0:00 - 8:00

3 Rounds 

10 C2B

15 PC  115#

20 BJs

7:30

- 

8:00 - 16:00

3 rounds

10 cal bike

10 HSPU

6:52

- 

16:00 - 24:00

3 rounds

30 cal row

15 burpees over rower

8:56

11/2/15

MisFit Athletics #795
Cycle 3 day 1

Find 1 RM Misfit Clean Complex

195#

AMRAP 8

15 cal row
12 DL 255#
9 strict HSPU

2+35

11-2-15

10-2-15 & 10-3-15

10-2-15 

10-2-15

 10-3-15

Back Squat 10-3-15 

10-3-15

9-28-15 & 9-30-15

9-28-15

9-28-15

3 Rounds 

15 GHD SU

15 OHS 45#

4 legless rope climb

---

Squat cleans 10 x 1

fail at 215#

---

500m row - 1:40

rest 2:00

400m row - 1:20
rest 1:30

300m row - 1:00

---

4x

15 Lunges 135#

12 HPC 135#

9  HSPU 

15:25

---

9-30-15

9-30-15

Comp Train - Macho Man @ 155#

6 rounds 1 min rest 3 rounds

8-17-15 & 8-18-15

Aug posts

8-17-15 and 8-18-15

8-17-15

8-18-15

8-6-15 to 8-16-158-8-15

Catching up on posts

August 6 to 16th.

8-6-15

BS up to 235x 6
Straight Leg DL  6x3 260#
press x 5  

BS up to 235 x 6

Straight leg DL 6x3 260#

Press x 5 up to 110#

accessory work 

100 kettlebell swings, not for time 

---

8-8-15 

At the station

back squat, press, pull ups

8-11-15 

8-12-15

8-16-15

OTM Hang Clean 135, 165, 175, 185, 195#

7-27-15 & 7-28-15

Playing Catch up

Here are two days 7-27-15, 7-28-15

7-27-15

7-28-15

Saturday 7-25-15

Saturday wod at the fire station.
Mostly strength with a short light met-con after the lifting.

Monday 7-27-15

Steves bday wod today.
It was light 45# for 50 reps of stuff... it's been a long time since I was able to move the weight but just had to stop because of the burn! Spicy.

Friday 7-24-15

Wednesday 7-22-15

DT done at 135#, 12:42.

Slow and hard to get through... 

Tuesday 7-21-15

Barbell club new program by Diane Fu.

Strength then conditioning.

Monday 7-20-15

AM strength then some conditioning in the afternoon.

7-16-2015

Strength and WOD for Thursday 7-16-15

Friday 7-17-2015

Fire Station workout

7-15-15

Suck it up Saturday

2/7/15

This was our first Suck it up Saturday and it was awesome.
Good turn out and a fun and hard wod. We did Lumberjack 20.
Not sure if I have done this one before but it seemed familiar.

I had to scale the OHS because of my wrist, to front squats. I also did regular pull ups, not chest to bar by mistake.

Friday 2/6/15

Today I was at the fire station, it was supposed to be a rest day, but I worked out with the guys for fun and "active recovery".

At a pretty slow pace we did 4 Rounds, 1 min at each of the following:

Toes to bar
Back extensions
Air squats
Box jumps
KB swings
Jump rope
Rest

I didn't count reps or go that hard, I was still sweating like crazy and was pretty worn out!

Thursday 2/5

Thursday 2/5/15

Today is wod 5 on day 3. I have been trying to make up for lost time and get as ready as possible for the Open.

I have also been eating really well, almost all paleo.

So, today didn't feel bad, but I did not perform well at all.

Failed a couple reps on the back squats and just was really feeling it after each set.
Then, what was supposed to be the "skill" work ended up being the wod and left me destroyed. I was pleased, I maintained or improved on almost every round, but it took everything out of me.

I am not too worried because the volume had been picked up, and it always takes a little time to adjust to getting back on paleo.

If you want a killer skill session, give this one a shot.

Wednesday 2/4/15

Wednesday 2/4/15 

UPTAED - PM WOD

A mash up of CFI and some additional things and mods.

A) Skill work/ shoulder and wrist strength
3x NFT
6 Sots press 15-25#
6 ring dips
6 HSPU

B ) Strength
EMOM 12
Dip + Jerk
135, up by 5 all the way to 190.
No failed reps

C) WOD

Row 1000m, max reps, rest 5

Clean n jerk 115
Toes to bar
C 2 b

Score :

3:42/13

3:50/20

3:51/15

Was back at the box coaching and was able to get in a PM WOD

Deadlift 

5 x 3

275
315
335
365
365

---

WOD

500m Row

then

4x 

10 Thrusters 95#
12 box jump overs 24"

7:26

That was a leg crusher. I managed to get 3 sets of Thrusters unbroken. I had to rest on the last set... The BJ, my legs were so smoked, I could not go touch-n-go on them, I had to stop and shake out the legs a couple times.

But it was a good one, very fast, high intensity. Feelin' good! 

Tuesday 2/3/15

2/3/15

Got up before going to the station and did Barbell Club.

Front Squats X2 then 6 HSPU (strict)
Mod to box PUS
185, 205, 215, 215, 215, then 5 sets at 225.

Halting clean DL
Hang clean
Clean
Jerk

155, 165, 175, 180, 185, fail jerk

45 sec on, 45 off
3 Rounds
8, 8, 9
135#

Results photo:

Sunday 2/1/15

2/1/15

Pre Superbowl WOD.

I knew it was gonna be a day of junk food and booze, so I made sure to get in and hit it early.

Started off wanting to see where I am on on my Clean & Jerk 1 RM. Built up to 195 and then failed 205. I think it's not a true number, but it's where I am at after all the time off of cleans and front squats.

Then went in to 4, 5 minute chippers.
Had to modify some stuff because of the wrist, and just because I was feeling fatigued.

Results photo:

Wednesday 1/23/15

1/23/15

CFI WOD

Boy, this one took me by surprise, it appeared to get easier each round, until.i looked at the last part, which looked...and was extremely difficult!

Tuesday 1/27/15

Tuesday 1/27/15

I made up the WOD Ken sent over. Last week I did it wrong, and was only able to use 95#. So, today Brady and I re-tested it with the RIGHT movements and we were able to use 135#. Very different experience, and a very painful one!

Brady wanted to get some strength in before we did the WOD and I was fine with that. Seemed like a good idea.

Brady's back for a killer WOD.

We did 5 sets of 5 Back squats & Deadlift.
A)

Back Squat

5 sets 225#

B)

Deadlift 
5 sets
225, 225, 275, 275,

Nothing super heavy, just to get some lifting in and it felt great... until...

C)

WOD
Every 3 minutes for 8 rounds

3 Thrusters 135#

6 Squat Cleans 135#

9 Toes to Bar

12 Wallballs 25#

15 DUs

the scores:

1:48

1:54

2:13

2:35

Rest

2:12

2:57

Rest

Ken did this at 155# which is INSANE. I do not think I could have done 155# thrusters and it would have definitely slowed down my Squat Cleans. I'm impressed with him for getting through that one. 

Brady and I were talking and the worst part of that whole WOD, was that we never went over the time cut off... meaning, we should have started the next round ever time. Instead, we took a rest round... which, tells me that mentally, I need to step it up. But damn, it was so hard I didnt want to go again!  

Monday 1/26/15

Monday 1/26/15

Ok, believe it or not... again, at the Station. This is what happens when you have a debit day, and work OT in the same week. 

CFI WOD.

A)

Front Squats x 5

205 

215

225

225

225

---

B)

6 sets of Cleans + Front Squat

165
185
195Fail
185
190
190

WOW! Im amazed how the wrist gets better each week. Just last week I couldnt do 135# squat cleans. Today, I got up to 190#. I am really excited that its getting better and the weights are going back up! 

C) Sipped part C

D)

3 Rounds

10 Hang Squat Cleans 135#

15 C2B pull ups

20 Box Jump Overs 24"

Score:12:11

I liked this WOD but was really worn out and breathing hard. I try to hold back when I am at the station. I think 80-90% of my max effort, so when we do go out on a call, I am not a wreck. 

So, I paced this one, maybe too much, but dont get me wrong, I was gassed. Squat Clans are such a dynamic movement, and I have not been doing them for a long time. They definitely caught up to me.

Saturday 1/24/15

Saturday 1/24/15

Still at the Fire Station (OT).

Again, CFI WOD.

A)

4 Rounds, for time, 2:00 rest b/t

10 BJ 30"

10 Toes to Bar

10 Pistols

rest 2:00

Score: 1:19, 1:11, 1:08, 1:03

I was super happy to see each round improve. I think these are definitely skills that dont rely on strength but more efficiency and rhythm. As I got warmed up more and into it, they got better.

... and then we got a Call. Just in time, as I finished the last round.
---
B) 

5 Power Cleans 135#

5 Front Squats 135#

10 C2B pull ups

20 DUs

Score: 8:01

rest 5:00

I modify the squat clean to power cleans and then front squats... (yep, wrist).

Once again, good timing... because on my 5:00 break, we got another Call. 

---

C)

 OHS were prescribed, but I had to sub in Back squats... so I also made them heavier. 

12-9-6

Back Squats 225#
C2B pull ups

5:15 for two rounds

As soon as I finished the round of 9... You guessed it... we got another Call. Once we got back, I just packed it up. I wasn't feeling like starting yet again. Some days its hard to workout at work. I felt like the first 3 parts got me a really good workout though

It was a good day of WODs... even though I did finish it, I was pushing myself hard for 3 different workouts and we hit a lot of different things. I'm satisfied.

Friday 1/23/15

Friday 1/23/15

Back at the Station.
This is CF Invictus  WOD from that day.

Again, b/c of the wrist I wasnt at full strength.... well, actually maybe I was. I dont know exactly what my push press max is, but I pressed 145# without too much pain. I couldnt go any heavier, but was ok to Jerk at 165#

Front Squats, then push press then Jerk

.

95, 115, 125, 145 165(jerk only)

---
Back Squat
6 x 195
4 x 225
2  x 255
2 x 275
max at 255 = 8
---

I varied off the prescribed of AMRAP, Instead I did 4 rounds

As usual, wrist for HSPU is pretty bad. So I used DBs to hold on to. Those fatigued quick, my shoulders are paying the price for my wrist injury! 

Everything else was fine... I was way too winded for what this WOD was....

WOD

4 rounds
5 HSPU
10 Push press 95#
30 DUs

Score: 11:42

dfadf

Thursday 1/22/15

Thursday 1-22-15

Started off with some Deadlifts. The percentages did not look that bad, but they got heavy, quick....

Deadlift
10 x 50% - 205#
10 x 60% - 250#
10 x 75% - 300#
8 x 80% - 325#
6 x 85% - 350#

I did the sets of 10, and broke the 8 in to two sets of 4 reps. Then I did 3 and 1 at 350#. Like I said... heavy!

-

Snatch

I attempted to Snatch for the first time in two months. It hurt, and I could only do power snatch, but I did what I could, kept the weight light and tried to remember the technique. 

OTM 9
3 reps
75#, 75#, 85#, 85#, 95# - 4 sets, 105#

---

So, Ken sent me a WOD to do... and I did "a" WOD, but totally screwed it up. I mistakenly did 15 Box Jumps instead of 15 DU's, BIG difference! 

I knew what Ken had done and I was super disappointed with my self, but also took it as a good reality check on my nutrition.

But after I realized my mistake, I felt better and I also knew I would have to re-do that workout. 

WOD

Every 3 minutes for 24 minutes (I modified reps b/c I went from 155#RX, to only 95# b/c of the wrist)

4 Thrusters 95#

8 squat Cleans 95#

9 toes to bar

12 Wallballs 25#

15 Box Jumps

Round 1 2:41
Round 2 - 13 BJ's
Round 3 - rest
Round 4 - ? (finished T2B and had take a 20 second phone call)
Round 5 - ???
Round 6 - 7 BJs
Round 7 - Rest
Round 8 - 3:47

It was kind of a mess and I was all over the place, but it was a good day, lots of work got done and Im happy with that.

 Yup, I feel as bad, or worse, than I look. That was killer. 

Results:

Tuesday

Tuesday 1-20-15

AM
I got to jump in at 5am with the Barbell Club. We did thrusters OTM, I havent gone for a heavy thurster in a really long time. With the wrist, this was challenging, but I built up to 175# and failed at 185#. I think in a few weeks I would like to have another go at this....

135, 145, 155, 165, 175, 185F

---

Back Squats

6 x 195
4 x 225
2 x 255
2 x 270
max x 255 - 8 reps

---

PM

I didnt give my self enough time to get warmed up and mobilize before the 5pm class, so with basically no warm up, I hit this one.

Every 6 minutes, start the next WOD.

0:00-6:00
500m Row

25 bar burpees 

3:23

6:00-12:00
3x
12 push press/push jerk 135#
12 Toes to bar
2 +2

12:00-18:00

3 x 

20 Front Rack lunges 135#
10 Box Jumps 30"

2 Round

18:00-

500m Row
25 bar burpees

4:28

 I was arrogant enough to actually think, after the rowing burpees, "Ok, maybe this wont be too bad, I should get some rest time on each one", NOPE! 

Row/burpees weren't too bad, but even round 1 on the push press, my shoulders were just done... I am guessing all the wall-balls from yesterday were taking their toll. The bar was so heavy and I had to rest a lot more than expected. The Toes to Bar went well., all unbroken. 

The lunges where hard, but I got them in sets of 10. It was the box jumps sucked the wind out of my sails. After the lunges, I was worried about making on to the box! 

The last row & burpees was just a mental battle. Dig deep, push it, finish. 

Wednesday - 

At the Station, Rest Day.

Back to WODing (and posting) 1/19/15

Monday 1-19-15

I have been doing some pretty good WODs the past month, and hopefully I will get the blog caught up on those. But to at least get back on track, I will start with where I'm at right now. 

SO, the wrist is feeling much better, though its still hurt and limits me on Cleans, Snatch, muscle ups and heavy stuff over head. But as you can see from the pic, I am pretty stoked to be able to do some bar work. 

Front Squats, FINALLY.

I havent been able to Front Squat in 8 weeks, so today was awesome. I got up to 215# which felt ok, heavy, but it went up. All things considered, I will take it.

6 sets 

2 Front Squats 

4 HSPU

155

185

205

215

215

215

---

10 Ground to OH 155#
rest 60 sec

10 G to OH 135#

rest 60 sec

10 G to OH 135#

Results: 

1:55, 1:01, :56

The 155# was tough, broke it in to several sets. The clean is still really hard on my wrist.
The first set at 135 was also kind of slow, did not have a good rhythm. 

Then the last set felt good, I was able to improve my time, which was surprising on the last round. 

---

Using DBs to support the wrist, I was also able to do HSUPs for the first time. My shoulders are WEAK! They were so hard, but just the fact I can get in to the position is progress.

---

WOD
6 Rounds

40 DUs

20 WB 25#

10 C 2 B

rest 60 seconds

OH Man, those Wallballs tore me up. Round 1 & 2 were all unbroken, but things went down hill after that. That ball really got heavy. Also, I couldn't catch my breath after a few rounds, so everything got worse! I like the challenge the new heavy Medball gives me though.

Results: 

1:36

1:49

2:48

2:50

3:56

2:58