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Jeff Enge 06-28-2012 07:23 AM

JP, another WOD log
[B]Started CFing 04/21/2012[/B]

BS: 225
SP: 85 (ewwwww)
DL: 315
C&J: 155
400m run: :54
5k: 17:10
2000m row: 7:09

Week so far:
Mon - 4 x (100m sprint, 50m burpee broad jump, 20 air squat, 1 min rest), then 200m sprint all-out (meant to go for time but I screwed up on my watch and also almost killed two people who were walking across the track without looking)

Tue - 2 hrs full court basketball

Wed - CF Edwardsville WOD: Bear Complex
5 x (7 reps of unbroken progression Power Clean, Front Squat, Push Press, Back Squat, Push Press) for max weight -- 75-85-95-105-115... wow was that one a full-body workout!

Jeff Enge 06-28-2012 04:41 PM

Re: JP, another WOD log
Thursday 6/28

High of 105 degrees meant stay inside for sure!

Warm-up jumprope & DU practice + stretch + DL and dip technique

3 x (500m row, 8x225 deadlift, 15 dips), end with 500m row for an even 2000m worth of rowing

Forgot my watch, didn't get a time (me and my dang watch problems!), although since I made up the WOD myself I don't have anything to compare it to.

Brainstorming WODs for the rest of the week/end, I want to get a swim in sometime... one of my big goals is to get back in enough shape in the pool to compete at a Master's meet and not make a fool of myself.

Jeff Enge 06-29-2012 02:04 PM

Re: JP, another WOD log
Friday 6/29

Rest Day... 7 days of workouts in a row + 100 degree heat the past few days = my body is a little worn out. Probably going to do some good stretching or something when I get home.

Sidebar, I'm kind of a doofus and didn't know anything about the damper setting on the rower before yesterday... I left it set on what it was when I got there for any WOD I'd done before, I just happened to notice it was on 8 for yesterdays. Reading up on it I'm seeing that that is quite a bit higher than recommended for my size. Maybe that explains why I have a 7:09 2000m row PR but found it hard to get under 1:50 for the 500m rows in my workout yesterday. Score one for my obliviousness :D

Jeff Enge 06-30-2012 01:20 PM

Re: JP, another WOD log
Saturday, 6/30/12

CF Edwardsville WOD:

20 min snatch technique work, focus on 3rd pull (drop under).

Only my second time doing snatch ever, think I'm getting the hang of the technique. Still a little mental block throwing weight over my head like that, and my 6'8" wingspan barely leaves me enough room to grip the bar right.

MetCon: "Wild West Shootout"

Teams of two complete
5 x (32 pistols, 100 m bumper plate carry AMAP, 40 m car push w/ bumper plates on car)

I did 2/3 or so of the pistols for the team (and got complemented on them afterward :) ), carried 90 lbs and we split each car push.

That one left a burn in the legs! :pepper:

Trying to decide between swim workout tomorrow or the CFE challenge put up, deconstructed Fran (21-15-9 95 lb push press, pullups, 45 lb front squat).

Jeff Enge 07-01-2012 01:51 PM

Re: JP, another WOD log
Sunday, 7/1/2012

Not too much to do today so thought I'd get a little extra in:

Swim workout, in yards -
200 free, 200 back, 200 IM kick, 200 pull warm-up
8x50 IM order, odds kick/drill, evens drill/build
8 x (1x25 build @ :30, :30 vertical kick, 1x25 sprint @ :45) IM order
2 x (4x50 IM transition + free @ :50 fast)
4 x 100 (free/back/free/IM) @ 1:25
200 warm down



Hang Clean 135 (I scaled to 115, swim was more tiring than I expected)
Dips (had to use bar dips b/c there were no rings in the Y gym)


I'll crush that one when I'm fresher.

Ideally I'd want to do a little metcon on the track tomorrow, but the temperature may discourage that. I'll brainstorm something while I'm at work unless anybody has any better ideas...

Jeff Enge 07-02-2012 06:42 PM

Re: JP, another WOD log
Monday, 07/02/2012

CF Edwardsville WOD:

Warm-up calisthenics, jog, lunges, high knees, etc

Box Jump for max height (on stacked bumpers in the grass, it was a little nerve-wracking with the lack of stability), made it up to 47".

10/20/30/20/10 Deadlift (135 lbs), Box Jump (28" ledge) - 10:18

One of my goals is to be able to dunk a basketball... this is the kind of WOD that'll help get me there for sure!

Jeff Enge 07-03-2012 08:26 PM

Re: JP, another WOD log
Tuesday, 7/3/2012

2 hours basketball

Would have tried to dunk, but the court I was at gets mad if you so much as attempt... :shrug:

Jeff Enge 07-04-2012 02:01 PM

Re: JP, another WOD log
Woo another hot day, all the gyms are rightfully closed for the holiday and my garage gym equipment isnt going to be here for another month, so i got stuck WODing it outside today!

Wednesday, 7/4/2012

Warm up, basic stretches and such.

4 sets

Run (from my house to end of neighborhood, paced out to around 400 m round trip
Clean & jerk 10 reps (cheapo bar and plates not accurate but around 100 lbs and that was all the weight i had)


Jeff Enge 07-06-2012 06:00 PM

Re: JP, another WOD log
Friday, 7/6/2012

Warm-up - DU practice, row technique practice, kipping practice

1000 m row
50 thrusters, 45 lbs
30 pull-ups


Re-realized halfway through the row that I had other stuff to do after... maybe the 3:35 split there was a little too fast!

Then I did some more DUs, got a PR of 25 unbroken.

Feeling pretty good this week! No heavy lifting yet though, maybe some of that tomorrow :gunsmilie

Jeff Enge 07-07-2012 11:43 AM

Re: JP, another WOD log
Saturday 7/7/2012

Warm-up - DUs (hit PR 30 in a row), L-sit practice, Loading/unloading weights

Skill - Split Jerk technique + heavy lifting
Turned into Clean + Jerk since we didn't have any racks... Hit clean n jerk PR of 165lbs, and got a new power clean max of 175lbs on the way to barely missing the jerk.

MetCon - "Fight Night"
2 rounds of 1 min on 1 min off:
75 lb thrusters
row for calories
75 lb power snatch
1.5 pood kettlebell swing

Since the row machine readout broke halfway through we dropped that from the score, ended up with 169 reps.

Going to play basketball in an hour... the things I do to hang out with my friends! I'm going to be D E A D tomorrow probably.

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