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Old 02-20-2012, 02:29 PM   #281
Dustin Standel
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Re: Dustin's Log: Hurts So Good

What is FTW?

20FEB12:

Back at CF Groton - Back at home.

Strength:
Squat Cleans:
95 X 3
115 X 3
125 X 3
135 X 3 (PR!)

WOD - Metcon:
As many reps as possible in 10 minutes of:
15 X Hand Release Push-ups
30 X Press (Strict, judged by coach) (scaled to 85#)
45 X Knees to Elbows
60 Burpees

121 reps completed - F**k burpees!

Shoulders burnt out by the time I got to the burpees. Got no rep'ed on 1 press for bending the knees! No one at the box, even the coach who programmed this crap finished 1 round. Coach missed it by 7 burpees.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 02-20-2012, 04:44 PM   #282
Nik Nichols
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Re: Dustin's Log: Hurts So Good

That is one nasty workout. I WONN'T be stealing that mess!

FTW stands for For The Win.
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Old 02-21-2012, 08:40 PM   #283
Dustin Standel
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Re: Dustin's Log: Hurts So Good

Oh yeah, after the WOD on Monday, spent 3.5 hours helping friends unload a moving van full of furniture - mostly heavy real wood style stuff into an old house with overhangs on the stair cases - no going without rounding the back. Coach would have killed me.

Tuesday, 21 FEB 12:

a.m.:
Command PT:
4 X 15 Push-ups
4 X 20 decline sit-ups
3 X 3 strict pull-ups.

Hoo hum, done ciurcuit style. Not timed.

p.m.
4 Rounds for time:
400m Run
10 Sumo Deadlift High Pull 95# (done Rx'd)
10 Chest-to-Bar Pull-ups (blue band to help get chest up)

15:54.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 03-04-2012, 09:08 AM   #284
Dustin Standel
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Re: Dustin's Log: Hurts So Good

Been a while since I checked in here. Hope all of my peeps are keeping up the good fight. My work schedule is prohibitive of WODing as frequently as I should.

I scored 63 on 12.1 and 30 on 12.2. I almost PR'ed my snatch by 40 pounds during 12.2 by getting 135 overhead but I lost it when I tried to stand it up.

I'm going to try to hit the box at noon today.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 03-04-2012, 02:03 PM   #285
Dustin Standel
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Re: Dustin's Log: Hurts So Good

Sunday, 04MAR12:

Hard workout today:
6 rounds for time:
50m Sprint
10 Push Press, 95#
20 Walking lunges

Completed RX'd in 11:09.

Then
Jerk
Find 4RM: 45 X 8, 95 X 6, 115 X 5, 135 X 4, 145 X 4, 150 X 1
Then 2 sets of 4 reps at 90% 4RM: 130 X 4 X 2

Bent Row
Find 5RM: 95 X 5, 115 X 5, 135 X 5, 145 X 5, 155 X 5
Then 2 sets of 5 reps at 90% 5RM: 140 X 5 X 2

Tomorrow is an ungodly long work day (read forced rest) - 4:30am to about 8pm.

Then back at it Tuesday.

Even if I'm not posting continuously here like I was, I'm still hitting it up.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 03-06-2012, 06:17 PM   #286
Dustin Standel
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Re: Dustin's Log: Hurts So Good

Tuesday 06MAR12

Quick WOD after work - spent an extra 1.5 hours at the office.

This is what I hit after though:

30-20-10 reps of
KB swing (24kg/16kg)
Sit ups
Run 400m between each cluster

11:39.

Quick hard workout. Really pushed the runs to get the most out of the time I did have.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 03-09-2012, 05:49 PM   #287
Dustin Standel
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Re: Dustin's Log: Hurts So Good

Got some catching up to do, just a little:

Thurs 08MAR12:

First outside run of the year:
3.0 mile, 29:09


Friday 09MAR12:

Command PT was totally a CrossFit WOD. For time:
75 Push-ups
75 Sit-ups
100 Jumping lunges
50 4-count Flutter Kicks
While doing this, every one minute, perform 5 jumping lunges.

Time: 13:48. Second place.

This is going to make Open WOD 12.3 suck!
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 03-10-2012, 06:15 AM   #288
Dustin Standel
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Re: Dustin's Log: Hurts So Good

I think I'm going to go to the box to try 12.3 today! I'm a little bit scared of the DOMS tomorrow.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 03-11-2012, 03:47 PM   #289
Dustin Standel
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Re: Dustin's Log: Hurts So Good

11MAR12:

Hit 12.3 today:
AMRAP 18 minutes:
15 Box Jumps, 24"
12 Push Press (Shoulder to Overhead, any way), 115#
9 Toes to Bar

Stopped with 13:00 minutes left. Strained a muscle in my shoulder and it was just getting worse - could feel the joint rotating in. 65 reps.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 03-12-2012, 04:46 AM   #290
Deb Weber
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Re: Dustin's Log: Hurts So Good

Quote:
Strained a muscle in my shoulder and it was just getting worse - could feel the joint rotating in. 65 reps.
Sucks; you did the best thing - no sense injuring yourself. Hope it resolves itself quickly...
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