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!
Sunday, October 9, 2011
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!
Subscribe to:
Posts (Atom)