Sectionals WOD #6

Snuck into xfit tonight to do Sectionals WOD #6, sort of. My shoulder is injured from a bad bid at Paganello, so I can't actually do this WOD for reals. But I wanted to put up a number.

7 minutes AMRAP:
3 thrusters (65 lbs)
3 CTB pullups
6 thrusters
6 pullups
9 thrusters
9 pullups
etc.

I did 6 reps total. I got 1 thruster. Then decided if I can do 1, might as well do 3. And then I thought, hey, I can DO CTB pullups, just not right now. But maybe I can do 1. So I went to the bar and basically did a dead-hang CTB pullups. Cool. So I did 3. Then I decided if I did any more I'd be shooting myself in the foot wrt rehab, so I quit.

6. Still puts me right around the 50th percentile overall globally of everyone who completed all 6 sectionals workouts. I think healthy I would have ended up around top 1/3 overall. I'm down with that.

Warmup:
500m row
10 squats
10 split squats per leg
10 good mornings
10 pushups against wall
agility ladder

Workout:
Attached to floor at back w/elastic bands:
1-legged
12
14
13
24

Unattached, jumping over 1 foam barrier (~8-9 inches?):
1-legged
12
14
13
24

Attached to floor at front w/elastic bands:
1-legged
12
14
13
24

Unattached, jumping over 2 foam barriers:
2-legged
12
12
14
14

14 quick box jumps, med height
14 quick box jumps, high height
14 quick box jumps, low height
12 6-inch stair jumps per leg

14 sprint strides per leg, med height
14 sprint strides per leg, low height
12 6-inch stair jumps per leg

A bunch of jumping squats, one-legged jumps, calf raises, and heavy squats on leg press machine

22 6-inch stair jumps per leg for time

45 second plank on ball with legs elevated 12 inches
30 crunches on ball
45 second plank on ball with legs elevated 12 inches
30 crunches on ball
Another abs thing
Another abs thing

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups (knees)

Workout:
Fast sprinting, some hills
Up to 17mph, yay, although I had to ask for it. I don't know why they didn't think I can run that fast. Dummies. They know now.

In-between exercises were shoulder rehab.

Workout:
Max rounds+reps in 3 minutes @ 80% effort x 4; rest 3 minutes between rounds:
5 wall ball @ 14 lbs (I dropped to 10 after the first round cause my shoulder is hurty)
5 kb swing @ 16kg (I used 12kg and Russian swing, boo shoulder)
5 situps

4+2
4+10
5+0
5+5

Yay for steady improvement.

Sectionals WOD #5

Max rounds+reps in 20 minutes of:
5 power clean @ 100 lbs
10 toe to bar
15 wall ball (14 lbs, 9 ft target)

6+25, pukey. Dehydration -> I underperformed. Bleh.

Acceleration sprints. Can't remember what we did.

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
15 good mornings
10 pushup


Workout:
w/black elastic bands hooked diagonally:
10 deep squat jumps
10 shallow jumps
5 deep squat jump w/ approach + shallow jump
5 deep squat jump w/ approach + deep squat jump

unhooked:
3 deep squat jumps w/ approach
5 shallow jumps

Then some lateral shuffling w/ elastic band resistance
Then some w/o resistance
Then some wide icky shuffle, forward and backward, w/ elastic band resistance
Then some w/o resistance

Then 2 sets each of 10 seconds work, 10 seconds rest of:
Lateral stepping over 4 barriers
up right - up left - down right - down left on 2-inch platforms set ~2 feet apart, lateral up/down
12
1234
1-middle-4-middle
4321

Then 2 sets each of 10 seconds work, 10 seconds rest of:
Lateral stepping over 3 barriers
3 steps up, 2 steps down on 2-inch platforms set ~2 feet apart, lateral up/down
24
1324
Hit each number and hit middle in between
13

Then 2 rounds of 5x throw a 14-lb med ball while standing long jumping
Then 2 standing long jumps
Then 10 sideways ball slams per side

Hooked into back w/ black elastic band, 10 sec each:
Scissors red
Scissors blue
Scissors red-blue
V red
V blue
V red-blue

Unhooked:
Scissors red
Scissors blue
V red
V blue

45 sec. squat hold

Warm up:
500m row
active stretch

2 rounds of:
30-45 sec handstand hold
5 inchworm pushups
6 tuck jumps

Workout:
For time:
7 rounds of:
7 box jumps, 24"
7 handstand pushups (I kipped all of them and added 1 abmat after 2 rounds)
7 burpees
7 ctb pullups (went to regular pullups after the 1st round, weird tricep pain)
rest 3 minutes

41:14. Ugly.

Sectionals WOD #4 - Take 2

Warmup:
500m row
Active warmup
OHS w/ PVC, 35 lbs, 65 lbs, 85 lbs

Workout:
Sectionals WOD #4:
10 minutes, AMRAP:
60 Will Special burpees (flat on ground, two-foot jump over barbell w/ plates, no clap, no full extension)
30 OHS @ 90 lbs
10 muscle ups

I got 82 reps = all the burpees + 22 OHS. My wrist failed during the OHS, again, but this time with only like 15 seconds left. I taped up like a boxer this time and changed into my Oly shoes after the burpees, that definitely helped me out.

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
15 good mornings
10 pushup

Workout:
Sprinting. In my stupid brown Sketchers cause I forgot my running shoes. Up to 16 mph, not super hard actually, plus some other things that I can't remember anymore.

Sectionals WOD #4

Warmup:
500m row
Active warmup
OHS w/ PVC, 35 lbs, 65 lbs, 85 lbs

Workout:
Sectionals WOD #4:
10 minutes, AMRAP:
60 Will Special burpees (flat on ground, two-foot jump over barbell w/ plates, no clap, no full extension)
30 OHS @ 90 lbs
10 muscle ups

I got 70 reps = all the burpees + 10 OHS. My wrist failed during the OHS. I had like a minute left -- I can definitely push harder on those. I will try again this weekend with a different wrist taping scheme.

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
15 good mornings
10 pushups

Workout:
4 seated box jumps
4 seated box jumps holding 8-lb med ball
4 seated box jumps

5 standing long jumps w/ throw an 8-lb med ball
5 standing long jumps w/ throw a 10-lb med ball
5 standing long jumps

treadmill:
1 min warmup
10 seconds flattish, 10mph
20 seconds flattish, ?mph
increasing slope, 8-10 seconds, something like 10 reps
a couple run 6 seconds, hold 4 seconds at ~25% grade, 11mph
run 6, hold 6, run 6 @ 25% grade, 10mph

and in between a couple of those:
10 knee-to-elbow per leg, hands on a ball
10 knee-to-elbow per leg, hands on a ball
10 knee-to-elbow per leg, legs on a ball
10 knee-to-elbow per leg, legs on a ball

Then 4x mirror lateral defense w/ blinking glasses that restrict vision. Crazy.

Warmup:
500m row
active stretching

2 rounds of:
3 deadlift - 3 hang power clean - 3 press @ 35 lbs
6 hollow body rocks
9 sumo deadlift high pull w/ 24kg kettlebell


Workout:
5 rounds of:
3 hang power clean @ 85-105-110-115-120
250m row @ 0:57, 0:56, 0:59, 0:57, 0:56
rest 4 minutes

Then Tabata sit-up: :20 on / :10 off x 8
15-15-13-13-13-13-13-13

Sectionals WOD #3 - Take 2

Warmup:
500m row
active stretching
Burgener warmup @ 35 lbs
a couple C&J @ 85 lbs

Workout:
5 minutes, max rounds, squat clean to overhead (I push jerked) @ 110

18 rounds. 1-upped, boom.

Warmup:

500m row
agility ladder
10 squats
10 split squats per leg
15 good mornings
10 pushups

Workout:
w/ black elastic bands hooked at back, 20 sec each:
12
14
123
132
1234

unhooked, 1-legged, 10 sec per leg each:
12
14
123
13
24
1234

hooked at back, jumping over 12-inch barrier, 10 sec each:
12
14

hooked at front, 20 sec each:
12
14
123
132
1234

hooked at front, jumping over 12-inch barrier, 10 sec each:
12 (6-inch)
14

unhooked, 18-inch barrier, 5 sec each:
14
14

unhooked, 20 sec each:
scissor series red
v series red
split series (10 sec)

2x12 12-inch quick box jumps
2x10 leg press @ 240lbs
2x12 6-inch single leg box jumps per leg
2x10 18-inch quick box jumps
1x10 single leg press per leg
20 jumping leg press

15 situp med ball throws
1 min. plank
15 situp med ball throws
1 min. plank

Sectionals WOD #3

Warmup:
2 min. jumprope
Some PVC stuff
Some other active stretching stuff

A few Burgener warmup things w/ 35-lb barbell

Workout:
Max rounds + reps in 5 minutes of:
Squat clean @ 110 lbs
Overhead @ 110 lbs (I push jerked it)

17 rounds = 34 reps. I think I can do more but I can't decide if I want to.

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups


Workout:
W/ elastic bands attached to floor:
10 deep squat jumps
10 shallow high hops
5 approach squat jump + shallow high hop

w/ no elastic bands:
10 approach squat jump

1 min. treadmill @ 7mph, flat
~6 10-8 sec reps at 10mph, increasing slope
~4 8-sec reps at flat slope, increasing mph up to 15 or 16mph

4x Planks on a ball w/ 10 reps knee to elbow per leg