"Nutts"

Brand new WOD today in honor of fallen Canadian soldier Andrew Nuttal:

For time:

• 10 Handstand push-ups
• 250 pound Deadlift, 15 reps
• 25 Box jumps, 30 inch box
• 50 Pull-ups
• 100 Wallball shots, 20 pounds, 10'
• 200 Double-unders
• Run 400 meters with a 45lb plate

Time = 31:50. Did assisted handstand push-ups; jumped on 24" box; did 600 skips. Everything else Rx.

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

8km mountain biking

Rode my mountain bike through ~8km of trails.

5k run

Ran 5km today.

The Chief

Did the chief today and PR'd! This is one of my favorite benchmark WODs:

• 3 power cleans 135/95
• 6 push ups
• 9 squats

AMRAP 3 minutes
Rest 1 minute
5X

Score: 21.67 (5, 4 1/3 , 4, 4 1/3, 4)

Heavy deads with burpees

We did this one in the blazing heat, but I liked it:

• 5 Deadlifts 275 lbs/ 185 lbs
• 10 Burpees
• 5 Rounds

Time = 7:56

Group AMRAP

There's nothing more motivating than group WODs, except perhaps for AMRAPs. So, you can imagine the intensity of a group AMRAP. Today's WOD: In groups of three (I worked with Mike and Terri Lyne): As many rounds as possible in 20 minutes of:

• 400 meter run
• 15 x clean & jerk (MMM 175lbs, MMF 155 lbs, MFF 135 lbs, FFF 115 lbs) - Our group did 155 lbs
• 5 muscle-ups

Rounds completed: 8 (best in gym!)

Note to self: That was crazy.

Mile and a half run with push-ups and squats

Surprisingly nasty WOD: Run for a mile and a half, but every 90 seconds do 10 push-ups and 20 squats. Took me 19:34. Hindsight being 20/20 -- you gotta run fast.

Afterward I did some back squats 5 x 180 lbs, 5 x 200 lbs (twice).

Then did a self-defense class. Very active Saturday!

Deadlifts, pull-ups, push ups, and ball slams

WOD:

• 12 Deadlift @ bodyweight
• 12 Pull-ups
• 12 Push-ups
• 12 Ball slams (20/12)

Rest 1 minute; repeat for six rounds.

Time = 23:20

Hanging DB squat cleans, pull-ups and run

Good one today:

• 5 Hanging DB Squat Cleans 35 lbs/25 lbs
• 5 Pull ups
• 5 Rounds
• RUN 800 M
• 5 Hanging DB Squat Cleans
• 5 Pull ups
• 4 rounds
• RUN 400 M
• 5 Hanging DB Squat Cleans
• 5 Pull ups
• 3 Rounds

Time = 19:24

Very, very happy with this one. My kipping pull-ups are really coming along; I managed to string together at least two sets of five consecutive kips, which is a first. Progress!

Barbell complex with snatches

WOD:

• Power Snatch
• Snatch Balance
• Overhead Squat
• Hanging Squat Snatch

30 Reps

Prescribed was 95lbs, but this is a real hard lift for me, so I did 75lbs, which was a good call.

Time = 22:39. Not terrible, gaining confidence with the snatch balance and hanging squat clean.

Classic cardio WOD

WOD:

• 1 Mile Run
• 30 Wall Ball 20/12 lbs
• 30 KB Swings 24 kg/16kg
• 30 Box Jumps
• 800 m Run
• 20 Wall Ball
• 20 KB Swings
• 20 Box Jumps
• 400 m Run
• 10 Wall Ball
• 10 KB Swings
• 10 Box Jumps

Time: 26:17

Saturday grinder

A long and grueling WOD today:

• 10 Curtis P's 95 lbs/ 65 lbs
• 10 Wall Ball 20 lbs/ 12 lbs
• 10 Toes to Bar
• 9 Curtis P's 95 lbs/ 65 lbs
• 9 Wall Ball 20 lbs/ 12 lbs
• 9 Toes to Bar
• 8 Curtis P's 95 lbs/ 65 lbs
• 8 Wall Ball 20 lbs/ 12 lbs
• 8 Toes to Bar
• Run 400 m carrying your medicine ball
• 7 Curtis P's 95 lbs/ 65 lbs
• 7 Wall Ball 20 lbs/ 12 lbs
• 7 Toes to Bar
• 6 Curtis P's 95 lbs/ 65 lbs
• 6 Wall Ball 20 lbs/ 12 lbs
• 6 Toes to Bar
• 5 Curtis P's 95 lbs/ 65 lbs
• 5 Wall Ball 20 lbs/ 12 lbs
• 5 Toes to Bar
• Run 400 m carrying your medicine ball
• 4 Curtis P's 95 lbs/ 65 lbs
• 4 Wall Ball 20 lbs/ 12 lbs
• 4 Toes to Bar
• 3 Curtis P's 95 lbs/ 65 lbs
• 3 Wall Ball 20 lbs/ 12 lbs
• 3 Toes to Bar
• 2 Curtis P's 95 lbs/ 65 lbs
• 2 Wall Ball 20 lbs/ 12 lbs
• 2 Toes to Bar
• 1 Curtis P
• 1 Wall Ball 20 lbs/ 12 lbs
• 1 Toes to Bar
• Run 400 m carrying your medicine ball

Time = 42:53 (doing jumping toes to bar)

Double unders, kettle bells and ring dips

Today's WOD:

• 50 double-unders
• 21 x kettle bell swings (24 kg)
• 21 x ring-dips
• 50 double-unders
• 15 kettle bell swings
• 15 ring-dips
• 50 double-unders
• 12 double-unders
• 12 x kettle bell swings
• 12 x ring-dips
• 50 double-unders
• 9 kettle bell swings
• 9 ring dips

No bands today with the ring-dips, but I did them while balancing on my toes. Not easy. And nor were the 200 double-unders. Not my favorite WOD.

Time = 23:08

Barbara

Did Barbara today: Five rounds of:

• 20 x pull-ups
• 30 x push-ups
• 40 x sit-ups
• 50 x squats

Time = 44:30. Yeah, not fun. I'm not going to record this as a PR because the pull-ups were mostly of the jumping variety. Next time I'd like to do it prescribed.

Thrusters, SDHPs, Floor Wipers and Sprint

Good one today: Relatively short but demanding: WOD: Four rounds of:

• 12 x thrusters (95/65 lbs)
• 12 x sumo deadlift highpulls
• 12 x floor wipers
• 200m run

Time = 17:11

Demanding 4-cycle met-con with three minute breaks

Well, my very last workout as a thirtysomething completely destroyed me: WOD:

• 8 Box Jumps
• 6 Push Jerks 125 lbs / 85 lbs
• 5 Pull ups
• 3 KB Swings 32 kg/ 24 kg

Three rounds.

Rest for three minutes.

Repeat for four cycles.

Time: 34:20.

Did it fully prescribed, including every pull-up done in the kipping style. I was completely spent after this one and I just laid down on the floor for about 15 minutes unable to move. My hands were totally ripped apart (both hands bleeding) and my shoulders and elbows are very achy. I'm not expecting to feel very good tomorrow morning.

I think it was the combination push jerks and kipping pull-ups. I'm engaging muscles I've never engaged before!

Bring on the forties!! It's only uphill from here.

MetCon: Sprints, jumping squats, and pull-ups

Four cycle met-con today with 30 second breaks: WOD:

• 100m sprint
• 20 x jumping squats
• 10 x pull-ups

Repeat, then take a 30 second break.

Repeat this pattern four times.

Time = 19:10

It's taking me long to do the pull-ups, but that's because I'm doing them prescribed now. Well, at least most of them. I got about half way through this WOD and had to resort to jumping.

Power cleans, box jumps and run

Right on -- I love doing power cleans. Today's WOD:

• 21 Power Cleans 135 lbs/ 95 lbs [did it Rx]
• 21 Box Jumps
• 200 m run
• 15 Power Cleans
• 15 Box Jumps
• 400 m run
• 12 Power Cleans
• 12 Box Jumps
• 600 m run
• 9 Power Cleans
• 9 Box Jumps
• 800 m run

Time = 19:33

Also worth noting that I strung four consecutive double-unders together during the warm-up. Don't think I've ever done that before.

Sprints, hanging squat cleans, burpees, and double-unders

Interesting WOD today: four rounds of:

• 200 meter sprint
• 5 x hanging squat cleans (135 lbs)
• 20 x burpees
• 30 x double-unders

Time = 24:36. My pathetic double-unders slow me down a ton.

Lifts, lifts and lifts. And some sit-ups.

Today's WOD was a grinder: Four rounds of:

• 15 x front squats (115 lbs) [I did Rx]
• 15 x push-presses (115 lbs([I did 95 lbs]
• 15 x overhead squats (115 lbs([I did 95 lbs]
• 40 x sit-ups

Time: Well, finishing this one was a feat unto itself. But I did complete it in a time of 28:56.

This was a great WOD that worked the core muscles. The 40 sit-ups weren't much of a break at all! I thought I was going to meet Pukie during this one. Tough! My calves were spasming afterward.

Heavy thrusters

WOD:

• 400 meter run

Followed by five rounds of:

• 15 x 24 lbs kettle bell swings
• 10 x knees to chest
• 5 x thrusters (135 lbs) -- I did 115 lbs, should have done 125 lbs

And finish it all off:

• 400 meter run

Time = 18:25