SWOD:
Reverse Sled Pulls:
-100 ft @ 90#
-80 ft @ 100#
-60 ft @ 110#
-50ft @ 125#
Rest 7 minutes
-100 ft @ 140
-80 ft @ 155#
-60 ft @ 175#
-50 ft @ 195#
Rest 7 minutes
-100 ft @ 215#
-80 ft @ 240#
-60 ft @ 265#
-50 ft @ 295#
SWOD:
Max Rep Ring Dips x3 (rest 3 minutes between sets)
13,11,11
Max Rep Strict Pullups x3 (rest 3 minutes between sets)
17,10,10
Saturday, October 29, 2011
Friday 10.28.11
Warmup:
-400m run
-5 V-Ups
-5 Bent-Leg Reverse Hypers
-3 Jump/Shrug, 3 Hang Power Clean, 3 Power Clean, 3 Clean w/ empty bar
SWOD:
Hang Power Cleans: 85x3, 115x3, 135x3, 165x3, 185x3 (PR), 205x0 (failed 4x to get a single rep!)
It's been a couple months since I've done HPC's in a SWOD, but the last time I did them, 165x3 was a major struggle for me. So progress is being made. I really enjoy isolating the clean and snatch from the hang position. It really forces me to concentrate on full hip extension instead of having that "muted hip".
Metcon:
5 Rounds for Time of:
-Cleans @ 155#
-Kb Swings @ 53#
11:54
I don't know what it is about full cleans, but they are an absolute bitch! My legs are smoked....damn you whoever programmed this WOD!
-400m run
-5 V-Ups
-5 Bent-Leg Reverse Hypers
-3 Jump/Shrug, 3 Hang Power Clean, 3 Power Clean, 3 Clean w/ empty bar
SWOD:
Hang Power Cleans: 85x3, 115x3, 135x3, 165x3, 185x3 (PR), 205x0 (failed 4x to get a single rep!)
It's been a couple months since I've done HPC's in a SWOD, but the last time I did them, 165x3 was a major struggle for me. So progress is being made. I really enjoy isolating the clean and snatch from the hang position. It really forces me to concentrate on full hip extension instead of having that "muted hip".
Metcon:
5 Rounds for Time of:
-Cleans @ 155#
-Kb Swings @ 53#
11:54
I don't know what it is about full cleans, but they are an absolute bitch! My legs are smoked....damn you whoever programmed this WOD!
Thursday 10.27.11
SWOD:
Bench Press: 95x5, 120x3, 140x3, 175x2, 190x1, 190x3x5 (failed 5th rep on 3rd set)
I had worked up to 210x3x5 in my bench press progression, however I felt that I was using way too much "chest bump" and found that my feet were coming way off the ground in order to finish my reps. In short, I was cheating big time. So I dropped weight 20# and focused on a strict bench press...and still failed! But it's a much better starting point and I feel much better about my range of motion.
Metcon:
"Mary"
20:00 AMRAP of:
-5 HSPU
-10 Pistols Squats (alternate each rep)
-15 Pullups
5 Rounds + 5 HSPU + 10 Pistols + 1 Pullup
Aside from the pullups, this workout identifies my biggest weaknesses. No matter how much I work overhead strength on the barbell, my HSPU's are just not improving. But notice that I haven't been working on HSPU's to improve my HSPU's. I've been working the barbell to improve them. Basically I've been looking for ways to avoid my weaknesses. Pretty pathetic! I need to start flipping upside down and getting my work in.
Bench Press: 95x5, 120x3, 140x3, 175x2, 190x1, 190x3x5 (failed 5th rep on 3rd set)
I had worked up to 210x3x5 in my bench press progression, however I felt that I was using way too much "chest bump" and found that my feet were coming way off the ground in order to finish my reps. In short, I was cheating big time. So I dropped weight 20# and focused on a strict bench press...and still failed! But it's a much better starting point and I feel much better about my range of motion.
Metcon:
"Mary"
20:00 AMRAP of:
-5 HSPU
-10 Pistols Squats (alternate each rep)
-15 Pullups
5 Rounds + 5 HSPU + 10 Pistols + 1 Pullup
Aside from the pullups, this workout identifies my biggest weaknesses. No matter how much I work overhead strength on the barbell, my HSPU's are just not improving. But notice that I haven't been working on HSPU's to improve my HSPU's. I've been working the barbell to improve them. Basically I've been looking for ways to avoid my weaknesses. Pretty pathetic! I need to start flipping upside down and getting my work in.
Friday, October 28, 2011
Tuesday 10.25.11
Warmup:
3 Rounds of:
-10m burpee broad jumps
-5 Pullups
-5 SHDP w/ 70# kb
SWOD:
Deadlifts: 245x3, 285x3, 345x3, 385x3, 425x3 (PR)
My deadlift continues to be the one lift that always feels solid for me. I'm sure I'll be feeling this in my back tomorrow, but I was pretty happy to being doing over 400# for multiple reps. I'm hoping to hit 500# by the end of the year for a single rep!
Metcon:
4 Rounds for Reps of:
-Max Reps Ring Dips
-Max Reps Ring Rows
-15 Toes to Bar
-250m Row
15,10,8,7 Ring Dips and 10,7,7,7 for Ring Rows = 71 Total Reps
Typically I try to move through a workout as quickly as possible, but today I was completely focused on full range of motion, quality reps on the dips and rows. For the ring dips, I didn't allow myself to kip at all, and made sure the top of the ring hit my bicep each rep. For the ring rows, my feet were elevated to the height of the rings, and I made sure that my hands were able to pull all the way to my chest each rep. I was happy with the ring dips. Ring rows are still a bitch! I think my total WOD time was somehwere in the 17 minute range.
3 Rounds of:
-10m burpee broad jumps
-5 Pullups
-5 SHDP w/ 70# kb
SWOD:
Deadlifts: 245x3, 285x3, 345x3, 385x3, 425x3 (PR)
My deadlift continues to be the one lift that always feels solid for me. I'm sure I'll be feeling this in my back tomorrow, but I was pretty happy to being doing over 400# for multiple reps. I'm hoping to hit 500# by the end of the year for a single rep!
Metcon:
4 Rounds for Reps of:
-Max Reps Ring Dips
-Max Reps Ring Rows
-15 Toes to Bar
-250m Row
15,10,8,7 Ring Dips and 10,7,7,7 for Ring Rows = 71 Total Reps
Typically I try to move through a workout as quickly as possible, but today I was completely focused on full range of motion, quality reps on the dips and rows. For the ring dips, I didn't allow myself to kip at all, and made sure the top of the ring hit my bicep each rep. For the ring rows, my feet were elevated to the height of the rings, and I made sure that my hands were able to pull all the way to my chest each rep. I was happy with the ring dips. Ring rows are still a bitch! I think my total WOD time was somehwere in the 17 minute range.
Thursday, October 27, 2011
Monday 10.24.11
Warmup:
-20 Passthru's with PVC
-20 Leg Swings (forward, backward, side to side, with each leg)
It's amazing that after nearly two years in CrossFit, my hands have to still be almost at the full width of a piece of PVC pipe to do a passthru. Actually, its not amazing, but rather freaking pathetic. Overhead mobility and strength needs to be a major focus of mine. I've just slacked off.
WOD:
Overhead Squats 3x5:
65x5, 95x3, 115x3, 125x2, then 135x5, 3, 2.
I am going to play the excuse game here. I worked out at home tonight in order to be able to watch the Jaguars on Monday Night Football (12-7 win!). In order to do overhead squats, I had to snatch the bar into place and I couldn't drop the bar at the end of my working sets because the plates I have at home are steel. With 135# being close to my 1RM snatch, I was pretty smoked by the time I got the bar into position. I think in a gym setting, I could have nailed the 3 sets of 5. That sounds legitimate, right?
SWOD:
10:00 AMRAP of:
-150m Sprint
-Max Rep Pushups
31, 16, 12, 12, 15, 17 = 103 total.
I changed the gym WOD somewhat to work with my desired goals for this week. With lots of longer WODs going on at The Compound, I wanted to work something a little shorter and more explosive. My pushups seem to be progressing, and I was able to hold the pushup position for an entire minute during the last round in order to beat my goal of 100 reps
-20 Passthru's with PVC
-20 Leg Swings (forward, backward, side to side, with each leg)
It's amazing that after nearly two years in CrossFit, my hands have to still be almost at the full width of a piece of PVC pipe to do a passthru. Actually, its not amazing, but rather freaking pathetic. Overhead mobility and strength needs to be a major focus of mine. I've just slacked off.
WOD:
Overhead Squats 3x5:
65x5, 95x3, 115x3, 125x2, then 135x5, 3, 2.
I am going to play the excuse game here. I worked out at home tonight in order to be able to watch the Jaguars on Monday Night Football (12-7 win!). In order to do overhead squats, I had to snatch the bar into place and I couldn't drop the bar at the end of my working sets because the plates I have at home are steel. With 135# being close to my 1RM snatch, I was pretty smoked by the time I got the bar into position. I think in a gym setting, I could have nailed the 3 sets of 5. That sounds legitimate, right?
SWOD:
10:00 AMRAP of:
-150m Sprint
-Max Rep Pushups
31, 16, 12, 12, 15, 17 = 103 total.
I changed the gym WOD somewhat to work with my desired goals for this week. With lots of longer WODs going on at The Compound, I wanted to work something a little shorter and more explosive. My pushups seem to be progressing, and I was able to hold the pushup position for an entire minute during the last round in order to beat my goal of 100 reps
Saturday, October 22, 2011
Saturday 10.22.11
Warmup:
50 ft. Yoke Carries:
175#, 275#, 375#, 475#, 575# (fail - I made it all 50 feet, however I stopped about 18 times along the way)
No matter how much my deadlift increases, or how many GHD situps or back extensions I do, heavy yoke carries seems to work a part of my back that I can't seem to target with any other strength movement. I'm absolutely smoked after these!
SWOD:
"McKenna"
15-12-9
-Atlas Stone Clean and Press (93#)
-Chest to Bar Pullups
I made it 8 clean and presses into the 2nd round (exactly 8 minutes) before having to stop to coach the 8am class. This is probably my fault for starting a WOD at 7:52 when I am scheduled to coach at 8, but it was still 8 brutal minutes. I was definitely on pace to beat my previous time, but I'm pretty sure I would have worn down as this WOD went along. Oh well, I will tackle it again in 8 weeks!
50 ft. Yoke Carries:
175#, 275#, 375#, 475#, 575# (fail - I made it all 50 feet, however I stopped about 18 times along the way)
No matter how much my deadlift increases, or how many GHD situps or back extensions I do, heavy yoke carries seems to work a part of my back that I can't seem to target with any other strength movement. I'm absolutely smoked after these!
SWOD:
"McKenna"
15-12-9
-Atlas Stone Clean and Press (93#)
-Chest to Bar Pullups
I made it 8 clean and presses into the 2nd round (exactly 8 minutes) before having to stop to coach the 8am class. This is probably my fault for starting a WOD at 7:52 when I am scheduled to coach at 8, but it was still 8 brutal minutes. I was definitely on pace to beat my previous time, but I'm pretty sure I would have worn down as this WOD went along. Oh well, I will tackle it again in 8 weeks!
Friday 10.21.11
Warmup;
-400m run
-Burgener Warmup for Snatches
I have to be honest....this was the first 400m run I have done in a long time and it made me feel a lot more tired than I should have. Might be time to run more I think
SWOD:
Power Snatch 1RM:
65x5, 85x3, 100x3, 115x2, 135x1 (fail), 135x1, 145x1 (fail) 145x1 (PR)
Although my snatch is no where close to where I want it to be, I am starting to feel much more comfortable with this lift the more I do it. Matt and I tried to push ourselves to failure tonight while keeping our technique tight, and it resulted in a 10# PR.
Metcon:
Every minute, on the minute, for 12:00
-2 Hang Power Snatch @ 75% 1RM (105#)
-4 Burpees
The WOD originally called for power snatches, but I felt like I needed to work on full hip extension with that snatch movement, and I felt the HPS gave me a better opportunity to do so. I tried to do every round as fast as possible, with rounds ranging from 14-18 seconds.
-400m run
-Burgener Warmup for Snatches
I have to be honest....this was the first 400m run I have done in a long time and it made me feel a lot more tired than I should have. Might be time to run more I think
SWOD:
Power Snatch 1RM:
65x5, 85x3, 100x3, 115x2, 135x1 (fail), 135x1, 145x1 (fail) 145x1 (PR)
Although my snatch is no where close to where I want it to be, I am starting to feel much more comfortable with this lift the more I do it. Matt and I tried to push ourselves to failure tonight while keeping our technique tight, and it resulted in a 10# PR.
Metcon:
Every minute, on the minute, for 12:00
-2 Hang Power Snatch @ 75% 1RM (105#)
-4 Burpees
The WOD originally called for power snatches, but I felt like I needed to work on full hip extension with that snatch movement, and I felt the HPS gave me a better opportunity to do so. I tried to do every round as fast as possible, with rounds ranging from 14-18 seconds.
Friday, October 21, 2011
Thursday 10.20.11
Warmup:
-400m run, then rounds of:
-15 sec Samson Stretch (each leg)
-6 Reverse Bent Hypers
-6 V-Ups
-6 Thrusters (#45)
SWOD:
Push Press 5RM
45x5, 75x5, 95x5, 115x5, 135x5, 155x5, 165x4, 175x2
I was so close to locking out my 5th rep on 165# (which would have been a PR). I knew I didn't have any shot at hitting 175# 5x, but I figured I could use the little bit of extra strength work, so I knocked out two more reps. Usually on my 5RM I use a more progressive scheme with a much lighter workload to give myself a better chance to set a PR, but today I was more interested in working overall strength.
Metcon:
15:00 AMRAP of:
-10 Box Jumps (24")
-10 Wall Balls
-10 Toes to Bar
9 Rounds + 6 Box Jumps.
This was about as hard as I've gone at a metcon in a long time. TK was pushing me every second and I couldn't afford to rest out of fear of him passing me up! Killer WOD tonight
-400m run, then rounds of:
-15 sec Samson Stretch (each leg)
-6 Reverse Bent Hypers
-6 V-Ups
-6 Thrusters (#45)
SWOD:
Push Press 5RM
45x5, 75x5, 95x5, 115x5, 135x5, 155x5, 165x4, 175x2
I was so close to locking out my 5th rep on 165# (which would have been a PR). I knew I didn't have any shot at hitting 175# 5x, but I figured I could use the little bit of extra strength work, so I knocked out two more reps. Usually on my 5RM I use a more progressive scheme with a much lighter workload to give myself a better chance to set a PR, but today I was more interested in working overall strength.
Metcon:
15:00 AMRAP of:
-10 Box Jumps (24")
-10 Wall Balls
-10 Toes to Bar
9 Rounds + 6 Box Jumps.
This was about as hard as I've gone at a metcon in a long time. TK was pushing me every second and I couldn't afford to rest out of fear of him passing me up! Killer WOD tonight
Tuesday 10.18.11
Warmup:
20 Legs Swings (each leg) forward, backward, in, and out.
This warmup had absolutely nothing to do with today's workout, but I felt like my legs needed some loosening and stretching after front squats yesterday, so I listened to my body for once.
SWOD:
Weighted Pullups 5RM:
BWx5, 25x5, 35x5, 45x5, 55x5, 60x3 (fail)
My left shoulder was bugging me after Grace on Saturday. I'm not sure that it really affected my numbers today, but I'm just noting that it was still bothering me today. Overall though, I'm pretty happy with these numbers for a completely strict set of pullups.
Metcon:
Strict Pullup Ladder, rest one minute 6-Point Burpee Ladder
10 rounds + 8 pullups, 11 rounds + 11 burpees
Even with the stricter version of these movements, this WOD still took 24 minutes and smoked me! My arms have absolutely nothing left. So for all you guys who don't think you can get in effective WODs with limited equipment, try this one next time you are at the park. Rest day tomorrow!
20 Legs Swings (each leg) forward, backward, in, and out.
This warmup had absolutely nothing to do with today's workout, but I felt like my legs needed some loosening and stretching after front squats yesterday, so I listened to my body for once.
SWOD:
Weighted Pullups 5RM:
BWx5, 25x5, 35x5, 45x5, 55x5, 60x3 (fail)
My left shoulder was bugging me after Grace on Saturday. I'm not sure that it really affected my numbers today, but I'm just noting that it was still bothering me today. Overall though, I'm pretty happy with these numbers for a completely strict set of pullups.
Metcon:
Strict Pullup Ladder, rest one minute 6-Point Burpee Ladder
10 rounds + 8 pullups, 11 rounds + 11 burpees
Even with the stricter version of these movements, this WOD still took 24 minutes and smoked me! My arms have absolutely nothing left. So for all you guys who don't think you can get in effective WODs with limited equipment, try this one next time you are at the park. Rest day tomorrow!
Tuesday, October 18, 2011
Monday 10.17.11
Warmup:
Front Squats: 100x5, 135x5, 165x3, 200x2, 225x1
SWOD:
Front Squats: 250x3x5 (15# PR!)
Not having squatted last week really had my legs feeling fresh today. I am still a little surprised I was able to jump 15# for 3x5. I honestly feel more solid in a front squat than I do a back squat. Not quite sure how that happens, but I'm gonna roll with it.
Metcon:
5 Rounds for Time:
-20 Overhead Walking Lunges (45#)
-10 Lateral Hops over plate
-5 HSPU
12:38
As much as my programming was called into question for being too tough last week, I'm gonna call out Brad for this workout. My legs are fried, and 25 HSPU's in a workout is almost more than I can handle. The last round of five was done one at a time, with ample breaks in between. I found it helps a lot more to do the HSPU's on a 15# plate, and put an abmat in between. This way you are still doing full range of motion, but you have an abmat to cushion my bald head instead of slamming it into the rubber mats.
Front Squats: 100x5, 135x5, 165x3, 200x2, 225x1
SWOD:
Front Squats: 250x3x5 (15# PR!)
Not having squatted last week really had my legs feeling fresh today. I am still a little surprised I was able to jump 15# for 3x5. I honestly feel more solid in a front squat than I do a back squat. Not quite sure how that happens, but I'm gonna roll with it.
Metcon:
5 Rounds for Time:
-20 Overhead Walking Lunges (45#)
-10 Lateral Hops over plate
-5 HSPU
12:38
As much as my programming was called into question for being too tough last week, I'm gonna call out Brad for this workout. My legs are fried, and 25 HSPU's in a workout is almost more than I can handle. The last round of five was done one at a time, with ample breaks in between. I found it helps a lot more to do the HSPU's on a 15# plate, and put an abmat in between. This way you are still doing full range of motion, but you have an abmat to cushion my bald head instead of slamming it into the rubber mats.
Saturday 10.15.11
Warmup:
Literally 6 pushups, 20 Double-Unders, putting on my lifting shoes, taping my wrists pink for "Barbells for Boobs", and 1 practice C&J.
WOD:
"Grace"
-30 Clean and Jerks @ 135#
3:10 (PR)
I had no intentions of doing this WOD whatsoever. I came in today completely beat up, ate McDonald's for breakfast, didn't warmup at all, and managed to PR by almost 2 minutes. I guess all the training coming into today is to thank for it, because I certainly didn't prepare properly today. Glad we had a "coaches heat" to inspire me to join in our awesome event!
Literally 6 pushups, 20 Double-Unders, putting on my lifting shoes, taping my wrists pink for "Barbells for Boobs", and 1 practice C&J.
WOD:
"Grace"
-30 Clean and Jerks @ 135#
3:10 (PR)
I had no intentions of doing this WOD whatsoever. I came in today completely beat up, ate McDonald's for breakfast, didn't warmup at all, and managed to PR by almost 2 minutes. I guess all the training coming into today is to thank for it, because I certainly didn't prepare properly today. Glad we had a "coaches heat" to inspire me to join in our awesome event!
Friday 10.14.11
Warmup:
Deadlifts: 165x5, 225x3, 265x3, 325x2, 365x1
SWOD:
Deadlift 5RM:
400x3 (fail)
I worked my way up to 395x5 about 3 months ago, was unable to get 400x5 for multiple weeks after that, and decided to go back to 365x5 and work my way up slowly. Apparently that strategy didn't work, because I failed again today. My legs felt a little tired today, so I'm gonna give this another shot in a week or two before I decide to reset again.
Metcon:
5 Rounds for Time of:
-5 Deadlifts @ 320#
-10 Ring Dips
-25m Crab Walk
12:36.
I didn't really anticipate the effect that the crab walk would have on my triceps immediately after doing ring dips. I swear this is the last time I program a WOD I made up without actually trying it first. I'm crushed!
Deadlifts: 165x5, 225x3, 265x3, 325x2, 365x1
SWOD:
Deadlift 5RM:
400x3 (fail)
I worked my way up to 395x5 about 3 months ago, was unable to get 400x5 for multiple weeks after that, and decided to go back to 365x5 and work my way up slowly. Apparently that strategy didn't work, because I failed again today. My legs felt a little tired today, so I'm gonna give this another shot in a week or two before I decide to reset again.
Metcon:
5 Rounds for Time of:
-5 Deadlifts @ 320#
-10 Ring Dips
-25m Crab Walk
12:36.
I didn't really anticipate the effect that the crab walk would have on my triceps immediately after doing ring dips. I swear this is the last time I program a WOD I made up without actually trying it first. I'm crushed!
Monday, October 17, 2011
Thursday 10.13.11
 |
| "Cindy" tore up my hands! |
Warmup:
-55 second handstand hold (PR)
-2 Rope Climbs
-50 Double-Unders (unbroken)
-Multiple Assortment of Shoulder Stretches
SWOD:
Jerk Complex:
3 Strict Press 1 Push Press 1 Split Jerk @ 86#
2 Strict Press 1 Push Press 1 Split Jerk @ 119#
1 Strict Press 1 Push Press 1 Split Jerk @ 140#
1 Push Press 1 Split Jerk @ 172# then...
Strict Press 3 Sets @ 123# (4,3,3)
Overall, this was just a terrible SWOD for me. I couldn't even attempt my 1RM Split Jerk because I couldn't seem to get my left shoulder loose whatsoever. And I failed at my 3rd attempt at a 3x5 for strict press above 122#. I first tried 125# twice in previous workouts, backed off to 123# today, and still wasn't close. I will give it one more shot on a day that my shoulder is feeling good.
Metcon:
"Cindy"
20 min AMRAP of:
-5 Pullups
-10 Pushups
-15 Air Squats
Approximately 17 rounds.
I had my daughter with me today, and she required my attention no less than 6 times during the WOD and it absolutely killed my score. My previous PR was 22 rounds + 10 pushups. But Adyn had a blast with me at the gym, so I guess it all evens out in the long run right?
Sunday, October 16, 2011
Wednesday 10.12.11
Warmup:
3 Rounds of:
-5 Butterfly Pullups
-10 Kb swings (70#)
-15 OHS (45#)
SWOD:
-5 Double-Banded Sprints (black and green) x Length of Black Mat
I'd be lying if I said there wasn't a difference between the last time I did banded sprints with someone other than Matt holding the bands, and this time with Matt holding the bands. I'm pretty sure he could have held me in place if he wanted to. These absolutely smoked me. I kept stalling between these and the start of the WOD because I felt like I was gonna lose my lunch.
WOD:
"Kayak Ken"
-1000m Row
-50 Burpees
-1000m Row
12:54
I should be banned from any future programming after today. The sprints absolutely wore me out, and it put a hurting on me during this WOD. I was more than a minute off my PR, and I couldnt string more than 5 burpees together at a time. Just plain brutal.
3 Rounds of:
-5 Butterfly Pullups
-10 Kb swings (70#)
-15 OHS (45#)
SWOD:
-5 Double-Banded Sprints (black and green) x Length of Black Mat
I'd be lying if I said there wasn't a difference between the last time I did banded sprints with someone other than Matt holding the bands, and this time with Matt holding the bands. I'm pretty sure he could have held me in place if he wanted to. These absolutely smoked me. I kept stalling between these and the start of the WOD because I felt like I was gonna lose my lunch.
WOD:
"Kayak Ken"
-1000m Row
-50 Burpees
-1000m Row
12:54
I should be banned from any future programming after today. The sprints absolutely wore me out, and it put a hurting on me during this WOD. I was more than a minute off my PR, and I couldnt string more than 5 burpees together at a time. Just plain brutal.
Saturday, October 15, 2011
Tuesday 10.11.11
Christy just got home from the hospital yesterday and needed some help with the kids today. So I did a SWOD only, in my driveway, with my daughter Adyn hanging out with me. Not exactly ideal, but some good work nonetheless.
SWOD:
Power Cleans:
Warmup - 85x5, 115x3. 135x3, 165x2, 185x1
Work Sets: 5x3 @ 205# (PR)
I'm not sure if my form was off, or the weight was just heavy, but either way I struggled through the five sets. My hands felt EXTREMELY slow spinning around the bar today...I just didn't feel solid, so setting a PR is a major bonus. Back to The Compound tomorrow hopefully!
SWOD:
Power Cleans:
Warmup - 85x5, 115x3. 135x3, 165x2, 185x1
Work Sets: 5x3 @ 205# (PR)
I'm not sure if my form was off, or the weight was just heavy, but either way I struggled through the five sets. My hands felt EXTREMELY slow spinning around the bar today...I just didn't feel solid, so setting a PR is a major bonus. Back to The Compound tomorrow hopefully!
Sunday, October 9, 2011
Sunday 10.9.11
I had my daughter and my dog at the gym with me tonight, so the warmup was extremely limited. Ok...it was non-existent. Launched right into strength work.
SWOD:
Work up to 90% 1RM on bench press in preparation for the Metcon.
105x5, 140x3, 170x3, 205x2, 230x1
Metcon:
"Volkswagen 2.0"
15-10-5
-Bench Press @ 65% 1RM (170#)
-Ring Dips
-Strict Pullups
12:20
Like a jackass, I forgot to read the WOD description closely, and I thought the metcon called for regular pullups. So I finished the WOD super excited that I strung all my butterfly pullups together only to realize that it made my WOD "non-RX". Lesson learned. My bench is going up though. There is hope of me hitting 265# before the end of the year!
SWOD:
Work up to 90% 1RM on bench press in preparation for the Metcon.
105x5, 140x3, 170x3, 205x2, 230x1
Metcon:
"Volkswagen 2.0"
15-10-5
-Bench Press @ 65% 1RM (170#)
-Ring Dips
-Strict Pullups
12:20
Like a jackass, I forgot to read the WOD description closely, and I thought the metcon called for regular pullups. So I finished the WOD super excited that I strung all my butterfly pullups together only to realize that it made my WOD "non-RX". Lesson learned. My bench is going up though. There is hope of me hitting 265# before the end of the year!
Saturday, October 8, 2011
Saturday 10.8.11
I haven't been slacking on my posting...just had 3 straight off days due to some family issues. But here goes...
SWOD:
Max Weight Farmers Carry, 100ft with a turn:
-65# (each hand), 105#, 155#, 195#
These got incredibly heavy incredibly fast. I made the last set with inches to spare, and my grip was completely torched.
Metcon:
"Triple Ladder" of Keg Clean and Presses, Tire Flips, and 173# Atlas Stone 10m Carry
-11 Rounds + 8 Reps of Keg Clean and Press = 74 reps
-10 Rounds + 7 Tire Flips (#4 tire) = 62 reps
-1 Round of Atlas Stone Carry = 1 rep
=137 Reps Total.
This workout was an awesome design that seemed to go on forever. We were close to 40 minutes by the end of the WOD. The keg presses were awkward, the flips brutal, and the atlas stone carry almost killed me. 173# is almost my body weight in stone form. It took me almost the entire minute to carry it 10m, with a long pause in the middle. But the stone never touched the ground, and it allowed me to do the metcon RX'd. I'm good with that...
SWOD:
Max Weight Farmers Carry, 100ft with a turn:
-65# (each hand), 105#, 155#, 195#
These got incredibly heavy incredibly fast. I made the last set with inches to spare, and my grip was completely torched.
Metcon:
"Triple Ladder" of Keg Clean and Presses, Tire Flips, and 173# Atlas Stone 10m Carry
-11 Rounds + 8 Reps of Keg Clean and Press = 74 reps
-10 Rounds + 7 Tire Flips (#4 tire) = 62 reps
-1 Round of Atlas Stone Carry = 1 rep
=137 Reps Total.
This workout was an awesome design that seemed to go on forever. We were close to 40 minutes by the end of the WOD. The keg presses were awkward, the flips brutal, and the atlas stone carry almost killed me. 173# is almost my body weight in stone form. It took me almost the entire minute to carry it 10m, with a long pause in the middle. But the stone never touched the ground, and it allowed me to do the metcon RX'd. I'm good with that...
Tuesday, October 4, 2011
Tuesday 10.4.11
Warmup:
3 Rounds of:
-2 Muscle-Ups
-Max L-Sit
-Max Double-Unders
SWOD:
Deadlifts: 155x5, 225x3, 265x3, 325x2, 355x1, then 395x5 (tie PR)
I originally hit 395x5 about three months ago, and I was never able to approach it again until today. I really lost some confidence in my deadlift, but hopefully it's back. Felt great today.
Metcon:
-5 Rounds for Time of:
-15 Ring Pushups
-5 Deadlifts @ 315#
6:25.
The ring pushups absolutely smoked me. I was able to do the first 15 unbroken, then never strung more than four at a time again. I need some serious work on pushups...such a basic movement and two years into CF and I still struggle with them! I blame the long arms. All of the deadlifts were unbroken.
3 Rounds of:
-2 Muscle-Ups
-Max L-Sit
-Max Double-Unders
SWOD:
Deadlifts: 155x5, 225x3, 265x3, 325x2, 355x1, then 395x5 (tie PR)
I originally hit 395x5 about three months ago, and I was never able to approach it again until today. I really lost some confidence in my deadlift, but hopefully it's back. Felt great today.
Metcon:
-5 Rounds for Time of:
-15 Ring Pushups
-5 Deadlifts @ 315#
6:25.
The ring pushups absolutely smoked me. I was able to do the first 15 unbroken, then never strung more than four at a time again. I need some serious work on pushups...such a basic movement and two years into CF and I still struggle with them! I blame the long arms. All of the deadlifts were unbroken.
Monday 10.3.11
Warmup:
3 Rounds of:
-2 Turkish Get-Ups
-5 Butterfly Pullups
-5 36" Box Jumps
SWOD:
"Jerk Complex"
-3 Strict Press 1 Push Press 1 Split Jerk @ 86#
-2 Strict Press 1 Push Press 1 Split Jerk @ 119#
-1 Strict Press 1 Push Press 1 Split Jerk @ 140#
-1 Push Press 1 Split Jerk @ 172
-1 Split Jerk @ 194, then 1 Split Jerk @ 210# (PR)
After 4 consecutive weeks of missing 210#, I finally hit it. I was honestly more relieved than excited...was starting to feel like I had hit a plateau. Hopefully I will hit 215# before New Years.
Metcon:
15:00 AMRAP of:
-10 Ground to Overhead @ 120#
-15 Toes to Bar
-20 Double-Unders
5 rounds + 2 Overheads
I went right at the prescribed percentage for my overheads, but I was able to move through this WOD without much rest at all. Either I'm getting really good, or the weight was too light. And I'm positive it wasn't the first one. Oh well, lesson learned.
3 Rounds of:
-2 Turkish Get-Ups
-5 Butterfly Pullups
-5 36" Box Jumps
SWOD:
"Jerk Complex"
-3 Strict Press 1 Push Press 1 Split Jerk @ 86#
-2 Strict Press 1 Push Press 1 Split Jerk @ 119#
-1 Strict Press 1 Push Press 1 Split Jerk @ 140#
-1 Push Press 1 Split Jerk @ 172
-1 Split Jerk @ 194, then 1 Split Jerk @ 210# (PR)
After 4 consecutive weeks of missing 210#, I finally hit it. I was honestly more relieved than excited...was starting to feel like I had hit a plateau. Hopefully I will hit 215# before New Years.
Metcon:
15:00 AMRAP of:
-10 Ground to Overhead @ 120#
-15 Toes to Bar
-20 Double-Unders
5 rounds + 2 Overheads
I went right at the prescribed percentage for my overheads, but I was able to move through this WOD without much rest at all. Either I'm getting really good, or the weight was too light. And I'm positive it wasn't the first one. Oh well, lesson learned.
Saturday, October 1, 2011
Saturday 10.1.11
Warmup:
A mish-mash of rope climbs, random stretches, squats, and light stone-to-shoulder work. Let's face it, we aren't very organized on Saturday mornings at 7am.
"Strongman Saturday WOD":
5 Rounds for time of:
-6 Atlas Stone Shoulder Squats (each side) @ 116#
-12 GHD Situps
14:27
RX for this WOD called for 1/2 bodyweight on the atlas stone, so the 93# stone would have been sufficient, but for some stupid reason I felt the need to scale up the day after Fran. 10 hours later, my legs are paying the price! I'm still afraid of the 173# stone, but they are starting to get easier to move around. Definite rest/eat day tomorrow.
A mish-mash of rope climbs, random stretches, squats, and light stone-to-shoulder work. Let's face it, we aren't very organized on Saturday mornings at 7am.
"Strongman Saturday WOD":
5 Rounds for time of:
-6 Atlas Stone Shoulder Squats (each side) @ 116#
-12 GHD Situps
14:27
RX for this WOD called for 1/2 bodyweight on the atlas stone, so the 93# stone would have been sufficient, but for some stupid reason I felt the need to scale up the day after Fran. 10 hours later, my legs are paying the price! I'm still afraid of the 173# stone, but they are starting to get easier to move around. Definite rest/eat day tomorrow.
Friday 9.30.11
Warmup:
Compound Warmup:
-Multiple Joint Mobility Stretches
-10 Front Squats w/PVC
-10 Hollow Rocks
-10 Pushups
-10 SDHP w/ 70# kb
SWOD:
Thrusters 75x5, 115x3, 135x3, 155x2, 180x1 (PR)
I was pumped to hit a PR for my 1RM thruster since my goal was to work up to about 90% in order to save myself for Fran. I felt like I had another 10 or 15 lbs in the tank...next time:)
WOD:
"Fran"
4:01 (PR by 16 seconds)
I've never been so upset about a PR before. My goal coming in was sub-4, and I got to my last 9 pullups with 20 seconds to go and I thought I had it in the bag, but I came off the bar after 6 reps because my grip was completely fried! I got right back up on the bar, but I was 2 seconds too late. At least I got one more shot at it before the end of the year!
Compound Warmup:
-Multiple Joint Mobility Stretches
-10 Front Squats w/PVC
-10 Hollow Rocks
-10 Pushups
-10 SDHP w/ 70# kb
SWOD:
Thrusters 75x5, 115x3, 135x3, 155x2, 180x1 (PR)
I was pumped to hit a PR for my 1RM thruster since my goal was to work up to about 90% in order to save myself for Fran. I felt like I had another 10 or 15 lbs in the tank...next time:)
WOD:
"Fran"
4:01 (PR by 16 seconds)
I've never been so upset about a PR before. My goal coming in was sub-4, and I got to my last 9 pullups with 20 seconds to go and I thought I had it in the bag, but I came off the bar after 6 reps because my grip was completely fried! I got right back up on the bar, but I was 2 seconds too late. At least I got one more shot at it before the end of the year!
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