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!
Friday, October 21, 2011
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!
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