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.
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