Archive for the ‘Metcon’ Category










PR’d by 15 pounds from June of this year. Lost my grip on 455. I think I may have more room as I wasnt exactly fresh.

“Goodby Martha”

We did three partner wods to say goodbye to Martha. JR was my partner:

1. 3rds: 100m farmer’s walk (2pood kb x 2), 25m lunges/25m run – 6:40

2. 6rds: 15 KB Swings (2 pood), 15 burpees, 35 dubs; one partner rests while other completes round.

3. 6rds: 350m row; one partner holds kbs (2pood) in front rack while other rows.


1 RM Pwr Clean

245# PR

I hit a 5# pr at 245 and I should have hit 255# but I was too slow with my elbows. The pull was not a problem. I ran out of time to attempt it again. I will have to try it again sometime. I am also convinced that I can clean at least 255 or more. I will have to test that theory as well. Ive never tried to max out my clean as Ive always done max efforts on it in conjunction with the jerk and the jerk is a limiting factor.


8:00 DNF

Humiliated by hand stand push ups again. I really need to clamp down and focus on shoulder and upper body strength. I am adding a bench and press portion to the end of all my squat workouts. I also need to “grease the groove” on pushups and hand stand pushups. I have been neglecting all of it because I suck at it and that is a recipe for failure.


October 22, 2012 – “Kelly”

Posted: October 24, 2012 in Metcon, Skill Work





30 box jumps

30 wall balls

I only did three rounds as my legs were pretty beat up from the squats the day before. Even then I can see that this is a pretty nasty workout. I did three rounds in about 16:00 which puts me well of the pace of my previous best Kelly time of about 24:30.

1RM Box Jumps – hit about 45 inches. May have been able to get more but didnt want to push it as my legs were toast.

We had a tournament single-elimination bracket competition at CFG to raise money for breast cancer awareness. I got lucky and drew a first round bye. I squeaked by in my round of 32 matchup and lost in the Sweet 16 to Asis whose butterfly chest to bar pullups demolished my slow ass kip. Overall a fun time and a nice change of pace.

Round of 32 – 2:00 Amrap of burpee box jumps – 30

My judge told me in 30 for time not a 2:00 min amrap. The last 5 were extremely tough and my quads were not responding at all. Luckily stopping at 30 didn’t hurt me because the guy I went against finished with 28.

Sweet 16 – 3 rds: 5 push press @135, 10 C2B pullups

I had about 3-5 pullups to finish before time expired at 2:00. The pullups were the limiting factor.

Oly Work:

We were trying to establish a 1RM on our snatch and clean & jerk. I was all over the place. Not a good day. I need a lot of work on my technique for both the snatch and the jerk. Tied my snatch PR at a pathetic 125# and was 10# under my c+j PR at 205. Ive decided to make attending Jess’s oly classes a regular thing I need the help.

Metcon: “Ticking Away”

7 min AMRAP:

:30 High Plank Hold

100m run

7 vertical jumps

100m run

3rds + :30 hold, 100m run, 5 jumps

Back Squat






405 walkout



CFG was retesting so I figured why the hell not. Hugo was a huge help in getting me focused. New PR. Definitely some primal screaming on the lift but it went up smoother than my previous PR.


“Wrath of Achilles”

14 min EMOM

30 Dubs (odd minutes)

15 Pullups (even minutes)

Dubs were brutal and I figured out afterwards that Ive been using somebody elses rope and it’s about a foot too short for me. That would explain some things. I got caught on 3 rds and they were all dub rds.

October 8, 2012


100 Dubs for Time 1:45

4×15 Shrugs 2×45#


October 9, 2012



10xBurgener Warm-up w/ bar

50 Air Squats for time 0:51

500m row



Back Squat







Metcon – “Agamemnon & Menelaus”

12 min AMRAP:

5 DL@275#

80ft Bearcrawl

8rds (40reps) – supposed to be a partner wod but nobody else was doing my weight so I mirrored somebody else.