Wendler Squat:
130/160/190
3x220
3x255
3+285 x5
Wendler Press:
60/75/90
3x105
3x120
3+x130 x7
7 rounds:
Row 100m
10 ring dips
10 pistols
9:08
Friday I finally got around to getting my wendler squats and presses done. The squats felt super heavy after a week of destroying the hamstrings and low back. Jeremy and I came up with the little burner, and surprisingly the ring dips were never an issue, and instead, the pistols were actually tough! Must have been the all out sprints on the rower taking out the hammies.
Saturday was time for the second annual "Frankenchipper" at SnoRidge. It was a great turnout, a lot of great costumes! This is a fun, fast WOD, and it felt good after a week of really heavy WODs.
400m run
21 KB swing (53/35#)
12 Pull-ups
400m run
15 OHS (45/33#)
30 Wallball (20/14#)
5 Pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
50 push press (45/33#)
50 walking lunges
10:09. Everything was unbroken except for the push press. I should have pushed a little harder on the push presses, and gone for two sets, rather than three. Sub 10 min. is definitely possible.
Sunday, October 31, 2010
Friday, October 29, 2010
OHS Fun
Started off yesterday warming up to 80%x1x5 on the Snatch. I tried to work on taking less rest between reps. 135# is starting to feel a lot more "normal." I think it's getting close to trying "Isabel" with full snatches!
AMRAP in 7 min. of:
10 OHS (135#)
10 Push-ups (hand release)
4 rds + 2 OHS
Went head to head against Tom. I got crushed in this one! My shoulders were having trouble keeping the OHS's locked out. First round was unbroken, then by the second round my right shoulder/elbow gave out and had to dump the weight on the 5th rep. Started breaking them up from there on, to avoid failing more reps.
Double-under Ladder
5-10-15-20-25-30-35-30-25-20-15-10-5
4:34. Snagged once on my second set of 20. Just got a little too tired in the shoulders/forearms and lost my rhythm. Fun little challenge!
AMRAP in 7 min. of:
10 OHS (135#)
10 Push-ups (hand release)
4 rds + 2 OHS
Went head to head against Tom. I got crushed in this one! My shoulders were having trouble keeping the OHS's locked out. First round was unbroken, then by the second round my right shoulder/elbow gave out and had to dump the weight on the 5th rep. Started breaking them up from there on, to avoid failing more reps.
Double-under Ladder
5-10-15-20-25-30-35-30-25-20-15-10-5
4:34. Snagged once on my second set of 20. Just got a little too tired in the shoulders/forearms and lost my rhythm. Fun little challenge!
Wednesday, October 27, 2010
Heavy Thrusters & Muscle-ups
Yesterday was a rough day. I thought I was feeling better than I apparently was after the strongman training on Monday. So Tom and I were a little pressed for time so we decided to give the mainsite heavy thruster/ muscle-up WOD a try. Those heavy thrusters sucked! Warming up with some thrusters they were not feeling very good. Then we jumped into the WOD and they were horrible.
9-6-3 of:
165# Thrusters
Muscle-ups
8:44 Rx
I failed way too may muscle-ups on this one. I tried to pace myself from the beginning with the thrusters, but it still didn't help with the muscle-ups.
Today is definitely a rest day, and I will probably take another rest day this week. I'm feeling pretty beat up after the past four days.
On a brighter note, I am absolutely stoked for the Strongman competition on Sat. Nov. 6th! It's going to be a epic event.
9-6-3 of:
165# Thrusters
Muscle-ups
8:44 Rx
I failed way too may muscle-ups on this one. I tried to pace myself from the beginning with the thrusters, but it still didn't help with the muscle-ups.
Today is definitely a rest day, and I will probably take another rest day this week. I'm feeling pretty beat up after the past four days.
On a brighter note, I am absolutely stoked for the Strongman competition on Sat. Nov. 6th! It's going to be a epic event.
Tuesday, October 26, 2010
Strongman
Yesterday was freakin' AWESOME!
Tom, Sean, and I headed down to Rainier in the morning hoping to get a little practice with stones for the upcoming strongman competition. Kurtis taught us how to lift stones and we worked our way through the stones up to our competition weights. A 200# stone is kind of heavy! We then proceeded to to 1 round of the event in the competition.
1 round
200m run
5 Stone loads (50") (200# stone)
2 rope climbs
This one was fun! My fourth stone load, I just missed getting on top of the platform and when I rushed to try and get under the stone to push it up onto the platform, I knocked the wind out of myself hitting my chest into the stone. I ended up dropping the stone and took quite a bit of time to get situated again for my final 2 loads. Definitely won't do that in the competition!
Next we learned how to press/jerk the logs. This was very awkward compared to a regular bar. After playing around a bit with the log we did the whole event.
3 rds
7 log press/push-press/jerk (140#)
21 double unders
2:43
This one was surprising! The push presses disappeared in the second round! It was weird trying to jerk the log too. I never really got a good feel for the jerks.
We then played around a little bit with the farmer's walk handles and then a heavy (200#) sandbag carry.
Overall, this event is going to be AWESOME! I can't wait!
We hit up some lunch at Ana's, and then we did some more training up at SRCF in the evening.
Worked in some bench with Sean, and Tom.
5x195/3x225/1x250f Tried to use Tom's numbers, but 250 was just barely too heavy or a 1 rep max for me. Probably around 245#.
Then did my Wendler deads on the fatbar.
Week 2 Deadlift, 450# working load
180/225/270
3x315
3x360
3+x405 x6
Then a nice little checkout with Tom.
4 rds
1 HSPU on parallettes
2 muscle-ups
4 ring dips
8 toes to rings
4:04. This one was fun! It added a bit of a challenge having everything on the rings. Forced you to go unbroken and avoid having to do another muscle-up if you broke up the dips. It really taxed the shoulders.
Tom, Sean, and I headed down to Rainier in the morning hoping to get a little practice with stones for the upcoming strongman competition. Kurtis taught us how to lift stones and we worked our way through the stones up to our competition weights. A 200# stone is kind of heavy! We then proceeded to to 1 round of the event in the competition.
1 round
200m run
5 Stone loads (50") (200# stone)
2 rope climbs
This one was fun! My fourth stone load, I just missed getting on top of the platform and when I rushed to try and get under the stone to push it up onto the platform, I knocked the wind out of myself hitting my chest into the stone. I ended up dropping the stone and took quite a bit of time to get situated again for my final 2 loads. Definitely won't do that in the competition!
Next we learned how to press/jerk the logs. This was very awkward compared to a regular bar. After playing around a bit with the log we did the whole event.
3 rds
7 log press/push-press/jerk (140#)
21 double unders
2:43
This one was surprising! The push presses disappeared in the second round! It was weird trying to jerk the log too. I never really got a good feel for the jerks.
We then played around a little bit with the farmer's walk handles and then a heavy (200#) sandbag carry.
Overall, this event is going to be AWESOME! I can't wait!
We hit up some lunch at Ana's, and then we did some more training up at SRCF in the evening.
Worked in some bench with Sean, and Tom.
5x195/3x225/1x250f Tried to use Tom's numbers, but 250 was just barely too heavy or a 1 rep max for me. Probably around 245#.
Then did my Wendler deads on the fatbar.
Week 2 Deadlift, 450# working load
180/225/270
3x315
3x360
3+x405 x6
Then a nice little checkout with Tom.
4 rds
1 HSPU on parallettes
2 muscle-ups
4 ring dips
8 toes to rings
4:04. This one was fun! It added a bit of a challenge having everything on the rings. Forced you to go unbroken and avoid having to do another muscle-up if you broke up the dips. It really taxed the shoulders.
Sunday, October 24, 2010
PR Day!
Starting to chip away at goals! It's feeling really good! So today, Jeremy and I decided to work on some overhead squats, since we both rarely work on them. We started warming up and then started stacking the weight on. We just kept adding 20 pounds at a time, and just kept going. We both PR'd, and both passed a major milestone!
Jeremy hit 175# or his bodyweight!
I hit my bodyweight (185#), and then proceeded onward and upward to 200#! It felt really solid and probably could have gone heavier, but my wrists were getting pretty sore so called it a day with a big time PR.
Rob and Rona came over for a WOD today and we came up with a nasty little one. Rob, Rona, and Jeremy all picked an exercise and then I helped come up with some rep schemes.
AMRAP in 15 min. of:
2 Power cleans (185#/115#)
4 Pistols
8 Burpees
I got 13 rds. +1 power clean. The power cleans felt pretty heavy today, but overall everything felt pretty good in this WOD. My knees did better than I thought they would, so maybe all of this mobility work I've been doing is really paying off! Definitely felt pretty spent after this one!
Tomorrow is going to be an awesome day! Tom, Sean, and I are heading down to Rainier CrossFit to play with some stones, and who knows what else, with Kurtis. I'm sure he'll come up with an ass kicker of a WOD for us!
Jeremy hit 175# or his bodyweight!
I hit my bodyweight (185#), and then proceeded onward and upward to 200#! It felt really solid and probably could have gone heavier, but my wrists were getting pretty sore so called it a day with a big time PR.
Rob and Rona came over for a WOD today and we came up with a nasty little one. Rob, Rona, and Jeremy all picked an exercise and then I helped come up with some rep schemes.
AMRAP in 15 min. of:
2 Power cleans (185#/115#)
4 Pistols
8 Burpees
I got 13 rds. +1 power clean. The power cleans felt pretty heavy today, but overall everything felt pretty good in this WOD. My knees did better than I thought they would, so maybe all of this mobility work I've been doing is really paying off! Definitely felt pretty spent after this one!
Tomorrow is going to be an awesome day! Tom, Sean, and I are heading down to Rainier CrossFit to play with some stones, and who knows what else, with Kurtis. I'm sure he'll come up with an ass kicker of a WOD for us!
Schnatching
Yesterday was all about the snatch.
Work up to 85%x1; then 80%x1x3
Worked my way up to 140#, then did my 135#x1x3 with little rest. I dropped the bar and then got right back on and setup for the next lift. I was trying to get the feel for multiple, fast reps at 135# to attempt to get used to it for a wod such as "Isabel" or "Amanda."
Clean & Jerk:
Work up to 85%x1; then 80%x1x3
Worked up to 195#, which felt really heavy yesterday. Then did 185# x1x3. My shoulders were still fried from "Cindy" and then the handstand push-up work from last week.
21-15-9 of:
KB snatch, left arm (53/35#)
KB snatch, right arm
Pull-ups
5:57 Rx. I was able to do the 21's and 9's unbroken on the KB snatches. Just couldn't keep my pull-ups going on this one. I thought I was going to tear my hands open several times on this one. I just couldn't hold onto the KB of bar anymore. Afterwards, I couldn't feel my hands or forearms. Good WOD!
Work up to 85%x1; then 80%x1x3
Worked my way up to 140#, then did my 135#x1x3 with little rest. I dropped the bar and then got right back on and setup for the next lift. I was trying to get the feel for multiple, fast reps at 135# to attempt to get used to it for a wod such as "Isabel" or "Amanda."
Clean & Jerk:
Work up to 85%x1; then 80%x1x3
Worked up to 195#, which felt really heavy yesterday. Then did 185# x1x3. My shoulders were still fried from "Cindy" and then the handstand push-up work from last week.
21-15-9 of:
KB snatch, left arm (53/35#)
KB snatch, right arm
Pull-ups
5:57 Rx. I was able to do the 21's and 9's unbroken on the KB snatches. Just couldn't keep my pull-ups going on this one. I thought I was going to tear my hands open several times on this one. I just couldn't hold onto the KB of bar anymore. Afterwards, I couldn't feel my hands or forearms. Good WOD!
Saturday, October 23, 2010
Deadlifts!
So Thursday I went and hit up my Wendler deadlifts. Decided to do this cycle with the fatbar.
Week 1, 450# working load
180/225/270
5x293
5x337
5+x383
I got 9 reps at 383. Definitely different with the fatbar. Grip starts to become an issue.
Followed this up with a little 2 min. AMRAP challenge.
2 min. AMRAP: double-unders
Got 173. Forearms and wrists were smoked. I could barely spin the rope anymore towards the end.
I worked on some HSPU's on parallettes. I surprised myself with doing 2 in a row, then a minute or so later, did another 2 in a row. Did a total of about 7 or 8. Then Tom and I played a little dart game with handstand holds on parallettes.
2/4/6/8/10/8/6/4/2 second holds.
This was a lot more challenging than I thought it would be!
Week 1, 450# working load
180/225/270
5x293
5x337
5+x383
I got 9 reps at 383. Definitely different with the fatbar. Grip starts to become an issue.
Followed this up with a little 2 min. AMRAP challenge.
2 min. AMRAP: double-unders
Got 173. Forearms and wrists were smoked. I could barely spin the rope anymore towards the end.
I worked on some HSPU's on parallettes. I surprised myself with doing 2 in a row, then a minute or so later, did another 2 in a row. Did a total of about 7 or 8. Then Tom and I played a little dart game with handstand holds on parallettes.
2/4/6/8/10/8/6/4/2 second holds.
This was a lot more challenging than I thought it would be!
Thursday, October 21, 2010
"Cindy"
So yesterday I was planning on doing "Murph." However, Jeremy decided to come up to SRCF and do it with me, but then we ran short on time so we decided to just do "Cindy" with Tom. We all went to PR land, along with a ton of PR's throughout the box! Amazingly, my push-ups stayed unbroken until the last 2 rounds. I still remember thinkng "oh crap" when Jenna mentioned we were all over 10 rounds and it was only 6 minutes into the WOD!
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
25 Rds +8 squats
Great PR of over a round! Would have been nice to hit 26, but next time I will crush it!
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
25 Rds +8 squats
Great PR of over a round! Would have been nice to hit 26, but next time I will crush it!
Wednesday, October 20, 2010
Overhead Day
So yesterday was all about going overhead. Started off the day with my Wendler Press:
Press: Week 1, 160# 1RM, 145# working load
60/75/90
5x95
5x110
5+x125
Got 9 reps at 125#. Felt heavy, and barely got number 9.
Next on the agenda was Jerks. This was a max for the day lift. Jeremy and I started throwing weights on and I ended with a max of 230#. I tried 240# a couple times, just missed the first attempt, and then had a bad dip on the second attempt. Tried to hit 235# at the very end, but there was just nothing left in the tank.
We both wanted to do a little "cardio" so we came up with a little blaster.
4 rounds:
500m Row
15 Wallball (20/14#)
25 Sit-ups
15:48 Rx+ I ended up doing GHD sit-ups, which slowed me down a bit compared to Jeremy.
Press: Week 1, 160# 1RM, 145# working load
60/75/90
5x95
5x110
5+x125
Got 9 reps at 125#. Felt heavy, and barely got number 9.
Next on the agenda was Jerks. This was a max for the day lift. Jeremy and I started throwing weights on and I ended with a max of 230#. I tried 240# a couple times, just missed the first attempt, and then had a bad dip on the second attempt. Tried to hit 235# at the very end, but there was just nothing left in the tank.
We both wanted to do a little "cardio" so we came up with a little blaster.
4 rounds:
500m Row
15 Wallball (20/14#)
25 Sit-ups
15:48 Rx+ I ended up doing GHD sit-ups, which slowed me down a bit compared to Jeremy.
Tuesday, October 19, 2010
Train Hard!
Now that Barbells for Boobs is over, time to focus back on my goals. Time to start hitting the snatch hard. (TWSS).
Week 1, Back squat 1RM: 350#, Working load: 315#
130/160/190
5x230
5x240
5+x270
Got 10 reps at 270#. Screwed up on my first working set. For some reason I had 230# written down when it was really supposed to be 205#. Oh well, still got 10 reps at 270#, super happy with that!
Snatch (from hang)
65% of 1RM x3x5
Used 110#. Felt solid. My speed is good from the hang, now I need to somehow use that speed from the floor.
Snatch Push Press: 5/4/3/3/3
(Working up to a moderate weight, with OH strength in mind)
95/115/135/140/145x2
Lost it off the back on the last set of 3's. Was a little off lowering the weight and missed my back, so I had to dump it.
Finisher:
3 rounds
15 Hang power cleans (135/95#)
15 Burpees
4:31. Great little finisher. I was amazed at how spent my hamstrings felt during the burpees. Must have been all of the squat/snatch work.
Week 1, Back squat 1RM: 350#, Working load: 315#
130/160/190
5x230
5x240
5+x270
Got 10 reps at 270#. Screwed up on my first working set. For some reason I had 230# written down when it was really supposed to be 205#. Oh well, still got 10 reps at 270#, super happy with that!
Snatch (from hang)
65% of 1RM x3x5
Used 110#. Felt solid. My speed is good from the hang, now I need to somehow use that speed from the floor.
Snatch Push Press: 5/4/3/3/3
(Working up to a moderate weight, with OH strength in mind)
95/115/135/140/145x2
Lost it off the back on the last set of 3's. Was a little off lowering the weight and missed my back, so I had to dump it.
Finisher:
3 rounds
15 Hang power cleans (135/95#)
15 Burpees
4:31. Great little finisher. I was amazed at how spent my hamstrings felt during the burpees. Must have been all of the squat/snatch work.
Sunday, October 17, 2010
Amazing Grace
So yesterday was Barbell For Boobs down at King CF. It was a good turnout, I think somewhere around 50 people total!
Went with Jeremy, Michelle, Jenna, Sean, and Tom. Tom and I did a Grace off.
"Grace"
30 Clean & Jerks (135#/95#)
My time was 2:14, one second under my goal! Just barely behind Tom on this one. Once my jerks started getting fatigued, I went to a "baby" split jerk. This strategy worked out awesome for me, and I think I will use it more often when I start to get tired towards the end of WODs.
Followed Grace up with a great lunch at the Cheesecake Factory, then did a little shopping and then a great dinner at Tom and Michelle's. It was a nice relaxing day (after Grace was over).
Next week is time to get back to hitting the weights hard. Time to start focusing on my next goals of HSPU on parallettes, and to OHS and Snatch my bodyweight.
Went with Jeremy, Michelle, Jenna, Sean, and Tom. Tom and I did a Grace off.
"Grace"
30 Clean & Jerks (135#/95#)
My time was 2:14, one second under my goal! Just barely behind Tom on this one. Once my jerks started getting fatigued, I went to a "baby" split jerk. This strategy worked out awesome for me, and I think I will use it more often when I start to get tired towards the end of WODs.
Followed Grace up with a great lunch at the Cheesecake Factory, then did a little shopping and then a great dinner at Tom and Michelle's. It was a nice relaxing day (after Grace was over).
Next week is time to get back to hitting the weights hard. Time to start focusing on my next goals of HSPU on parallettes, and to OHS and Snatch my bodyweight.
Friday, October 15, 2010
Thrusters, Sleds, and Rope Climbs
Thanks to Allen and Ryan down at Imperial for the great WOD yesterday!
Yesterday I hit up Imperial with Rob and Rona for a great WOD.
5 Rounds of:
10 Thrusters (95/65#)
50 ft. Prowler push (high) (50/20#)
2 Rope climbs
50 ft. Prowler push (low) (50/20#)
*rest 3 min. between rounds
Post time for each round.
1:20/1:36/1:39/1:35/1:23
Great little WOD! I was feeling great going into the WOD, which I was kind of surprised about after the Tabata squats the day before. However, once I hit the sled for the first time, I felt the effects of the tabata squats! Prowler pushes are FUN!
Yesterday I hit up Imperial with Rob and Rona for a great WOD.
5 Rounds of:
10 Thrusters (95/65#)
50 ft. Prowler push (high) (50/20#)
2 Rope climbs
50 ft. Prowler push (low) (50/20#)
*rest 3 min. between rounds
Post time for each round.
1:20/1:36/1:39/1:35/1:23
Great little WOD! I was feeling great going into the WOD, which I was kind of surprised about after the Tabata squats the day before. However, once I hit the sled for the first time, I felt the effects of the tabata squats! Prowler pushes are FUN!
Thursday, October 14, 2010
"Test 3" + 1 Mile Run
Yesterday was a fun WOD.
"Test 3"
Tabata Squats
Max reps in 4 min. of Muscle-ups
Rest ~3min. then:
1 Mile Run
21x18 =378, then a 7:02 mile
I really enjoyed this one, even if I said it sucked at the end and took a 10 burpee penalty (thanks Michelle). I think I'm going to start doing some more max rep, or maybe try some max load lifts after a wod. I'm kind of seeing what Holmberg was talking about, and I think it is a pretty valid concept.
"Test 3"
Tabata Squats
Max reps in 4 min. of Muscle-ups
Rest ~3min. then:
1 Mile Run
21x18 =378, then a 7:02 mile
I really enjoyed this one, even if I said it sucked at the end and took a 10 burpee penalty (thanks Michelle). I think I'm going to start doing some more max rep, or maybe try some max load lifts after a wod. I'm kind of seeing what Holmberg was talking about, and I think it is a pretty valid concept.
Wednesday, October 13, 2010
New Goals
So after I crushed my 1 month goal in a whopping 2 days, I decided to come up with a new 1 month goal. So here it is:
1 Month: I want to do 5 consecutive HSPU's on parallettes. Ear's break the plane of the hands.
This will be a little more challenging, but Game ON!
Yesterday was a good day. I hit up my oly work, and then did some "PRP" on my 7 day goal.
3-position Snatch: 115#x1x5
Snatch Pull: 170#x3x5
"Grace"
30 reps, for time of:
Clean & Jerk (135#/95#)
2:41
My snatch work is improving. Jeremy noticed that my hang snatch is WAY better than my full snatch. I don't know what it is, but I guess I just think I have plenty of time when I'm pulling the bar from the floor. I think I'm going to start doing a lot more hang snatches!
My "PRP" on "Grace" went fairly well. I PR'd big time, and broke under the 3 min. barrier. Totally stoked! However, I need to revise my 7 day goal that I set on Saturday a little bit. Instead of my goal of going sub 2 min., I am revising it to be "Grace" in 2:15. I believe this is possible, as long as I can get my head right and hopefully with Tom and others at Barbells for Boobs, the adrenaline will be flowing and I'll crush this goal!
1 Month: I want to do 5 consecutive HSPU's on parallettes. Ear's break the plane of the hands.
This will be a little more challenging, but Game ON!
Yesterday was a good day. I hit up my oly work, and then did some "PRP" on my 7 day goal.
3-position Snatch: 115#x1x5
Snatch Pull: 170#x3x5
"Grace"
30 reps, for time of:
Clean & Jerk (135#/95#)
2:41
My snatch work is improving. Jeremy noticed that my hang snatch is WAY better than my full snatch. I don't know what it is, but I guess I just think I have plenty of time when I'm pulling the bar from the floor. I think I'm going to start doing a lot more hang snatches!
My "PRP" on "Grace" went fairly well. I PR'd big time, and broke under the 3 min. barrier. Totally stoked! However, I need to revise my 7 day goal that I set on Saturday a little bit. Instead of my goal of going sub 2 min., I am revising it to be "Grace" in 2:15. I believe this is possible, as long as I can get my head right and hopefully with Tom and others at Barbells for Boobs, the adrenaline will be flowing and I'll crush this goal!
Tuesday, October 12, 2010
"PRP" Day, but more importantly PR day!
So plans changed again yesterday. Constantly varied right? So I really wanted to get a CF Total done, and Tom and I were having a tough time lining up schedules. Well, I got off work early yesterday, and talked him into doing it. It probably wasn't the best idea after a bunch of squats last Thursday, and then "Barbara" on Saturday. Oh well, never going to be the perfect time to do it right?
Squat: 315/345/355f/350 (took one more attempt to find true 1RM.)
Press: 165f/165f/160
Deadlift: 455/480/495/500
After PR'ing by a huge number on my deadlift and hitting 480, I really wanted to break 1000# on my total so I went for 495. Hit 495. Then Tom was getting ready for one last pull, and while he was resting I went for one more attempt at my goal of 500#. I figured at that point I had already broken 1000# on my total so there was really nothing to lose, and with pulling 495# I was SO close! Well, got the bar loaded, barely enough room, psyched myself up and pulled 500#! Holy crap that was heavy! So glad I took one more attempt and went for 500#. Check my 1 month goal done! (only a few days early)
So I guess I need to come up with some new 1 month goals. I will keep pondering those for a few days, and then I will post them up when I figure them out.
Squat: 315/345/355f/350 (took one more attempt to find true 1RM.)
Press: 165f/165f/160
Deadlift: 455/480/495/500
After PR'ing by a huge number on my deadlift and hitting 480, I really wanted to break 1000# on my total so I went for 495. Hit 495. Then Tom was getting ready for one last pull, and while he was resting I went for one more attempt at my goal of 500#. I figured at that point I had already broken 1000# on my total so there was really nothing to lose, and with pulling 495# I was SO close! Well, got the bar loaded, barely enough room, psyched myself up and pulled 500#! Holy crap that was heavy! So glad I took one more attempt and went for 500#. Check my 1 month goal done! (only a few days early)
So I guess I need to come up with some new 1 month goals. I will keep pondering those for a few days, and then I will post them up when I figure them out.
Sunday, October 10, 2010
Positive Talk
Yesterday I was fortunate enough to attend Greg Amundsons goal setting seminar. Thanks Tom for bringing us along! It was a great seminar with lots of good points about positive self talk and how important goal setting is. I'm already starting a list of goals, and will be posting them soon. The few I have so far from the seminar are:
In 1 month: I want to deadlift 500+ #'s, along with this, I want to break 1000# on my CF Total with a PR in each lift.
In 3 months: I want to be able to snatch and OHS my bodyweight.
In 6 months: I want to handstand walk for 30m
In 7 days: I want to go sub 2 min. on "Grace"
After the seminar Tom, Michelle, Kim, and Jeremy and I took on "Barbara"
5 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 squats
*rest precisely 3 minbetween rounds
17:09 total time with the 12 min of rest taken out.
Felt pretty sick during this one, and had a pounding headache afterwards. Need to start focusing on my breathing.
In 1 month: I want to deadlift 500+ #'s, along with this, I want to break 1000# on my CF Total with a PR in each lift.
In 3 months: I want to be able to snatch and OHS my bodyweight.
In 6 months: I want to handstand walk for 30m
In 7 days: I want to go sub 2 min. on "Grace"
After the seminar Tom, Michelle, Kim, and Jeremy and I took on "Barbara"
5 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 squats
*rest precisely 3 minbetween rounds
17:09 total time with the 12 min of rest taken out.
Felt pretty sick during this one, and had a pounding headache afterwards. Need to start focusing on my breathing.
Friday, October 8, 2010
Whole Lot of Squatting and Some Climbing
Yesterday was actually a really fun (in a very painful kind of way) WOD! Hit up the SnoRidge and warmed up with some Turkish Get-ups (man these things are weird!). Got my deadlift deload out of the way, and then Tom and I proceeded to delay and stall a horrible looking WOD.
95# back squat, 50 reps
5 rope climbs, 15ft
115# back squats, 40 reps
4 rope climbs, 15ft
135# back squats, 30 reps
3 rope climbs, 15ft
155# back squats, 20 reps
2 rope climbs, 15ft
175# back squats, 10 reps
1 rope climb, 15ft
16:18 Rx
I ended up doing the first 50 squats unbroken, broke the 40 into 20/10/10, broke 30 into 15/10/5, 20 into 12/8, and the final 10 unbroken. Tough WOD! Completely smoked by the end. Tough mentally - trying to figure out how far to push the squats. Ended up having to rack a few times due to my shoulders screaming and my elbows starting to drop on the squats.
I think I'm going to start following the mainsite a little more. I've really been liking the programming they have been posting ever since the games. Plus it will be easier to work in my oly lifts and wendler cycles. Hmmmmm.... So many things to think about!
95# back squat, 50 reps
5 rope climbs, 15ft
115# back squats, 40 reps
4 rope climbs, 15ft
135# back squats, 30 reps
3 rope climbs, 15ft
155# back squats, 20 reps
2 rope climbs, 15ft
175# back squats, 10 reps
1 rope climb, 15ft
16:18 Rx
I ended up doing the first 50 squats unbroken, broke the 40 into 20/10/10, broke 30 into 15/10/5, 20 into 12/8, and the final 10 unbroken. Tough WOD! Completely smoked by the end. Tough mentally - trying to figure out how far to push the squats. Ended up having to rack a few times due to my shoulders screaming and my elbows starting to drop on the squats.
I think I'm going to start following the mainsite a little more. I've really been liking the programming they have been posting ever since the games. Plus it will be easier to work in my oly lifts and wendler cycles. Hmmmmm.... So many things to think about!
Thursday, October 7, 2010
Yesterday I worked on a little bit of mobility stuff. Really starting to notice some differences in the hips. Good stuff!
I got my Wendler press deload out of the way, and then hit up some snatches and then proceeded to kick my ass with a tough WOD.
Snatch @80% x1x5
135#
"Speal vs. Khalipa"
1 Clean & Jerk (155#/105#)
1 round of Cindy
2 Clean & Jerks
1 round of Cindy
3 Clean & Jerks
1 round of Cindy...
...10 Clean and Jerks
1 round of Cindy
20:52
I don't even think I beat my old time on this one. I felt pretty good through 4's, but then just ran out of gas. Had zero energy on the Clean & Jerks. The "Cindy" rounds were always easy, other than taking extra time getting on the pull-up bar and getting the squats started. This WOD is a brutal one. Will definitely do this again, but not alone!
I got my Wendler press deload out of the way, and then hit up some snatches and then proceeded to kick my ass with a tough WOD.
Snatch @80% x1x5
135#
"Speal vs. Khalipa"
1 Clean & Jerk (155#/105#)
1 round of Cindy
2 Clean & Jerks
1 round of Cindy
3 Clean & Jerks
1 round of Cindy...
...10 Clean and Jerks
1 round of Cindy
20:52
I don't even think I beat my old time on this one. I felt pretty good through 4's, but then just ran out of gas. Had zero energy on the Clean & Jerks. The "Cindy" rounds were always easy, other than taking extra time getting on the pull-up bar and getting the squats started. This WOD is a brutal one. Will definitely do this again, but not alone!
Wednesday, October 6, 2010
Getting my mobility on while I write this one. So yesterday was another short WOD day. Mainly because I ran short on time.
Snatch balance - Max for day
Power snatch + 2 OHS @80%
Hit 150# for my snatch balance. Still need top work on my speed under the bar!
Did my power snatch/OHS combo at 120#. Felt good on these ones. I need to start working more OHS and power snatches in!
Snatch balance - Max for day
Power snatch + 2 OHS @80%
Hit 150# for my snatch balance. Still need top work on my speed under the bar!
Did my power snatch/OHS combo at 120#. Felt good on these ones. I need to start working more OHS and power snatches in!
Tuesday, October 5, 2010
So yesterday, I was planning on doing a double. I hit the ridge for the 9:30 class planning on doing the Again Faster WOD 4 with Rob. I had forgotten that Tom told me Monday was a hero WOD for a soldier that was also a crossfitter at Rainier CrossFit. When I saw the WOD I really wanted to do the hero WOD in support, but unfortunately time did not cooperate. So Rob and I tackled the WOD 4.
WOD 4:
8 Rounds
100m Sprint (50m shuttle style)
8 Burpees
6:49
This was a real lung burner. Only 40 or so seconds off of Pat Barbers leading time. May have to try this one again!
I planned to take on "Jack" after work, but this cold is still lingering around and I felt pretty beat up by the time I left work. I decided that heading home and getting some sleep would be a better option. I will definitely be making this one up this week.
WOD 4:
8 Rounds
100m Sprint (50m shuttle style)
8 Burpees
6:49
This was a real lung burner. Only 40 or so seconds off of Pat Barbers leading time. May have to try this one again!
I planned to take on "Jack" after work, but this cold is still lingering around and I felt pretty beat up by the time I left work. I decided that heading home and getting some sleep would be a better option. I will definitely be making this one up this week.
Sunday, October 3, 2010
Sunday Oly Day
So after watching the CrossFit/USAW open the whole weekend, I just had to do some snatches and some clean & jerks.
Worked my way up to a max in both today. Finally hit 160# on the snatch. Still need to work a lot on getting under the bar faster. As Burgener would say, I need to be a "junkyard dog." Was getting a little better on the last couple snatches.
First hit 205# on the clean and jerk pretty easily. Went up to 215#, hung out too long at the bottom of the dip, ended up pressing it out to finish. Went up to 220# and really tried to shorten and speed up my dip and drive. Felt much better and nailed it pretty good. Slight arm bend on my right arm.
Then I went for a little metcon to finish things off. Decided to save the triplet from the open for another day. So I went with a CF Football WOD.
AMRAP in 12 min. of:
3 Handstand push-ups
5 Pull-ups
7 Knees-to-elbows
10 rds Rx. Was kind of surprised with how well I did with the HSPU's. Perhaps they are coming back!
Worked my way up to a max in both today. Finally hit 160# on the snatch. Still need to work a lot on getting under the bar faster. As Burgener would say, I need to be a "junkyard dog." Was getting a little better on the last couple snatches.
First hit 205# on the clean and jerk pretty easily. Went up to 215#, hung out too long at the bottom of the dip, ended up pressing it out to finish. Went up to 220# and really tried to shorten and speed up my dip and drive. Felt much better and nailed it pretty good. Slight arm bend on my right arm.
Then I went for a little metcon to finish things off. Decided to save the triplet from the open for another day. So I went with a CF Football WOD.
AMRAP in 12 min. of:
3 Handstand push-ups
5 Pull-ups
7 Knees-to-elbows
10 rds Rx. Was kind of surprised with how well I did with the HSPU's. Perhaps they are coming back!
Saturday, October 2, 2010
Friday 2fer
Yesterday was a fun day! Jeremy and I headed down to the Bat Cave (Allen's new spot). Allen came up with a killer WOD for us:
In teams of 2, with only 1 person working at a time:
50 deadlifts (225#)
4 prowler pushes (hi/low)
2 rope climbs
30 deadlifts
4 prowler pushes
4 rope climbs
20 deadlifts
4 prowler pushes
6 rope climbs
Jeremy and I took on Allen and Ryan. We clocked in at 12:06. Prowlers are awesome!
I decided to get another wod in last night up at the ridge, and this morning I'm questioning just how bad of an idea that really was.
2009 games wod:
3 rounds
30 wallballs (to 10.5ft)
30 snatches (75#) (movement must start below the knee)
18:57
I now know why so many of the competitors were complaining of their lower backs seizing up! Holy crap this was a low back destroyer. About half way through I found it was easier for me to just start from the ground every rep, rather than start in the hang and lower below the knees and go.
In teams of 2, with only 1 person working at a time:
50 deadlifts (225#)
4 prowler pushes (hi/low)
2 rope climbs
30 deadlifts
4 prowler pushes
4 rope climbs
20 deadlifts
4 prowler pushes
6 rope climbs
Jeremy and I took on Allen and Ryan. We clocked in at 12:06. Prowlers are awesome!
I decided to get another wod in last night up at the ridge, and this morning I'm questioning just how bad of an idea that really was.
2009 games wod:
3 rounds
30 wallballs (to 10.5ft)
30 snatches (75#) (movement must start below the knee)
18:57
I now know why so many of the competitors were complaining of their lower backs seizing up! Holy crap this was a low back destroyer. About half way through I found it was easier for me to just start from the ground every rep, rather than start in the hang and lower below the knees and go.
Friday, October 1, 2010
Friday!
So after sitting in the truck all day yesterday, I really had no motivation to do the "Speal v. Khalipa" WOD. That, and I really didn't want to do it alone! So after I cranked out my Wendler deadlifts, I just came up with a quick easy little WOD.
Deadlift results: I hit 10 reps at 400#!!! WOW! That was heavy!
WOD: 5 Rounds
5 Muscle ups
200m run
Did this in 12:17. Not terribly fast. Got a little to greedy on the second round of muscle ups and ended up failing 2 in a row. Felt good to get running and try and sweat out some of this cold. This one was perfect to do solo, Solly got to go with me on all of the runs.
Today, Jeremy and I are heading down to Kent to check out Allen's new spot! No idea what Allen has in store for us, but he did tell me that he's got sleds and all that kind of stuff...
Deadlift results: I hit 10 reps at 400#!!! WOW! That was heavy!
WOD: 5 Rounds
5 Muscle ups
200m run
Did this in 12:17. Not terribly fast. Got a little to greedy on the second round of muscle ups and ended up failing 2 in a row. Felt good to get running and try and sweat out some of this cold. This one was perfect to do solo, Solly got to go with me on all of the runs.
Today, Jeremy and I are heading down to Kent to check out Allen's new spot! No idea what Allen has in store for us, but he did tell me that he's got sleds and all that kind of stuff...
Subscribe to:
Posts (Atom)
