JP, another WOD log

[Jeff Enge]

Started CFing 04/21/2012

PRs:
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]

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]

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

[Jeff Enge]

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!

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]

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

THEN

"Elizabeth"
21-15-9

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)

6:30

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]

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".

MetCon:
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]

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...

[Jeff Enge]

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)

11:35

[Jeff Enge]

Friday, 7/6/2012

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

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

9:40

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

[Jeff Enge]

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
double-unders

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.