April 26, 2012, Thursday

2000 m Run

2000 m Row

2000 m Run


Score = 29:43


Huge breakthrough today.  Goal was to do this WOD sub-30:00.  Last score was 36:35.  Better technique during the row definitely made a difference.  Slowing down on the Recovery was key.  Drive:Recovery ratio should be around 1:3.  Slowing down during the Recovery allows you to catch your breath and gather more strength for a harder Drive.  This all makes sense since you don’t gain distance during the Recovery, only during the Drive.

Running could have been better.  Still getting used to running in the XF-210’s.  Since there’s almost no cushioning, it was difficult to just slam the foot down without regard to form.  Had to focus on landing on the midfoot instead of heel.


April 25, 2012, Wednesday

100 Burpees for time.

12.1 standard


Score = 14:10

@7 min: 56


Didn’t go all out to reach 7-minute mark. Could I have reached 70 if I did? Paced myself in order to complete 100. Need to reframe the movement. Start with jump and end with stand before jump. Resting too much before and after jump. If I don’t rest after the jump and instead immediately squat down, that should cut some time. Rest only when I stand up before jumping.

April 23, 2012, Monday



100 ft Walking Lunge (45/35):  25# (First 75 ft with 45#)
30 Box Jumps (24/20):  24
20 Wall Balls (20/14):  14#
10 HSPU:  Pike push ups on box


Score:  38:54


Wall Balls were much better when focusing on using the hips to drive the ball up.  Need to try Karen with 14#.


Also need to reverse the rhythm on the box jumps.  Need to think of the top of the box as the starting position and minimize the amount of energy expended jumping up.  Think of it as a bounce up instead.

April 17, 2012, Tuesday

Part A


Squat Snatch (75% 1RM):  Tech Bar, Tech Bar + 10

Part B

30 Wall Balls:  14#

500 m Row

30 Box Jump (30/24):  30

30 KB Swings (53/35):  44#

30 Push Press (95/65):  65#

30 Deadlift (225/135):  115#


Score:  Unknown


Need to tighten core on Wall Balls.  Dumping tension on upward movement.  Need to drive hips and not use arms and shoulders to push the ball.  Push Press became Push Jerk during a few reps.  Need to drive with hips instead of legs.  Let the force radiate from hip instead of quads.

April 9, 2012, Monday



800 m Run

30 Squat Cleans(95/65):  75#

30 Pull Ups:  Black Band


Score:  50:49


Lost focus on last round of Squat Cleans.  Hands not always outside of knees.  On the shoulder rack, need to make sure to roll weight off grip into the shoulders.  Hold weight with fingers instead of full grip to avoid load on wrist.