At CF Boston.

Snatch
1-1-1
135-135-185(f)-185(f)

Clean and Jerk
1-1-1
185-185-218 (PR)
Compare to 090117: 215

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Back Squat
5-5-5-5-5
225-245-265-285 (tie PR)-2×295
Compare to 081112: 5×285

-Rest-

7 Rounds
Row 250m
15 Push Press
Time: 11:30

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http://teamvelez.wordpress.com/

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Hurting from lack of sleep the last two nights, but trying to push through.

PCF WOD 090603
Walking lunge 100 ft.
21 Pull-ups*
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Time: 19:39
*All pullups CTB

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So this is my first WOD since June 11. Went to Phillie last weekend to visit my brother, then moved on the 15th and have been getting settled since. Also got sick this past week, so just getting over that.

Monday 090622
“Freddy’s Revenge” (modified)
3 Rounds
5 Push Jerk, 155 lbs
10 Burpees
Time: 5:02

Compare to 090322 (5 rounds from rack): 9:39
Compare to 090110 (5 rounds from the floor): 7:34

Notes: Was planning on doing 5 rounds, but I definitely don’t have a lot of wind or strength right now and after the first round decided to cut it short.

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Warmup
500m Row
2 Rounds
Burgener Warmup, PVC
30 sec Handstand Holds (HSH)
5 Deadhang Pullups
PNF Psoas

WOD
Catalyst Athletics 090609
Power Snatch @ 80% 1RM x 1 x 5 (this means 5 sets of 1 rep)
Power Clean & Jerk @ 80% 1RM x 1 x 5
Rest
Run 800m

Power Snatch 135 x 1 x 5
Power Clean & Jerk 185 x 1 x 5
Run 800m: 3:02 (PR)

Notes: So rearranged my PR Spreadsheet so that I can track Oly Lifting, Power Lifting, Rowing, Gymnastic Skills, and Running separate from Benchmark WODs. This should allow me to see changes (both positive and negative) in my training regimen as it specifically relates to this stuff.

Need to go back and dig through some old WODs to get a baseline, but the stuff I can’t find quickly, I’ll just do again, wouldn’t hurt.

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Warmup
Dynamic Stretching
Row 500m
2 Rounds
15s Handstand Holds (tried to do freestanding, ended up with one foot gently touching the wall)
10 GHD Situps
10 Hip Ext
10 SPT
10 OHS
PNF – mixed groin, hip flexor, and hamstring

WOD
5 Rounds
3 L-Pullups
5 Handstand Pushups (HSPU)
10 Overhead Squats (OHS), 95 lbs
Time: 16:48

Notes: So two things that I really really suck at are L-Pullups and HSPU. Did all Rx’d, but 4th round of HSPU was brutal…very long breaks in between.

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Did the WOD from the Northwest Qualifier and the Last Chance Qualifier:

10-9-8-7-6-5-4-3-2-1
Power Cleans, 155 lbs
CTB Pullups
Kettlebell Swings, 24 kg
Time: 17:57

Notes: So this would have DNF’d me at the Qualifier as the cutoff was 15 minutes. I think I was midway through the set of 5 at 15 minutes. Probably could have paced a little better as I was taking some long breaks in there, but I was trying to string together as many cleans, pullups and swings as I could.

Compare to Northwest Qualifiers Final Results
Compare to Last Chance Qualifier Videos:
Peter Egyed 10:34
Spencer Hendel 10:19
Ashley Smith 12:48

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PCF WOD 090606
7 rounds of:
15 seconds Deadlifts, 225/155 lbs (subbed 275 lbs)
45 seconds Rest
15 seconds Box Jumps, 24 in
45 seconds Rest
Post total number of reps to comments.

Total: 140

Notes: 8-8-7-7-7-7-7 for deadlift.

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