Day 4:
3 Position Snatch x5:
115# (high hang, mid thigh, just above knee)
Then,
"Jeremy"
21-15-9:
Overhead Squats (95#)
Burpees
4:14.
Day 5:
Heavy single Jerk:
185#x2 (Didn't work up to a true heavy single. Stopped at 185# splits to not push my luck with the knees)
Front Squat 5x5:
245/225/225/225/225
Was going to do 245 for all sets, but the knees (and legs) were not feeling it.
Clean pull 3x3:
245#.
Finished off with 5 rounds of:
1 tire flip (the heavy tire)
~200 m run
Rested while Tom did his flip and run.
Day 6:
"Griff"
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
11:02. I forgot how much running backwards sucks. Legs felt pretty drained.
Day 7:
Wendler Deadlift
345x5, 355x5, 385x10
Used the fatbar
15-12-9:
Fatbar deadlift (275#)
Wall facing HSPU's
8:48. The wall facing HSPU's were tough!
Afternoon WODs:
Wendler Bench
145x5, 170x5, 195x12
150 Push ups for time.
*every time you have to rest in anything other than the starting push-up "plank" position, you have to run a 40yd sprint.
6:18.
Day 8:
21-15-9:
Box jumps 24"
Power Snatch 75#
CTB pull-ups
6:34
Day 9:
5 Rounds:
15 Thrusters (95#)
15 Bar facing burpees
12:23
Sunday, May 15, 2011
Sunday, May 8, 2011
Day 3
5 Rounds:
15 supine ring rows
15 Bench press (155#)
15 Back Squats (225#)
28:59.
This was a lot of squats! I paced this one out pretty slow, and did 5/5/5 on the squats the whole way untill the last round, where I did 8/7. Didn't really push myself on the squats as to not strain the knees any more. The bench was easy and did 10/5 the whole time.
15 supine ring rows
15 Bench press (155#)
15 Back Squats (225#)
28:59.
This was a lot of squats! I paced this one out pretty slow, and did 5/5/5 on the squats the whole way untill the last round, where I did 8/7. Didn't really push myself on the squats as to not strain the knees any more. The bench was easy and did 10/5 the whole time.
Saturday, May 7, 2011
Day 2
Started up with Wendler again.
Press
5x95
5x110
5+x125
Got 10 reps at 125#, after loading the wrong weight and doing 5 reps at 145#.
"Jackie"
1000m row
50 thrusters (45#)
30 Pull-ups
6:58. Legs were pretty tired today after the bday WOD. Pull-ups sucked, just couldn't hold onto the bar.
Press
5x95
5x110
5+x125
Got 10 reps at 125#, after loading the wrong weight and doing 5 reps at 145#.
"Jackie"
1000m row
50 thrusters (45#)
30 Pull-ups
6:58. Legs were pretty tired today after the bday WOD. Pull-ups sucked, just couldn't hold onto the bar.
Friday, May 6, 2011
Day 1
What better way to kick off the road to regionals, than with a Bday WOD. Tom created this beast, and it was nasty!
For time:
1 mile run
29 Deadlifts (275#)
11 Muscle-ups
29 KB swings (70#)
11 Muscle-ups
29 Snatches (squat) (95#)
1 mile run
36:15
Completely ran out of gas and crashed on the Snatches. Was able to do mostly 3 at a time, but took a lot of time resting in between. The last run was painfully slow!
For time:
1 mile run
29 Deadlifts (275#)
11 Muscle-ups
29 KB swings (70#)
11 Muscle-ups
29 Snatches (squat) (95#)
1 mile run
36:15
Completely ran out of gas and crashed on the Snatches. Was able to do mostly 3 at a time, but took a lot of time resting in between. The last run was painfully slow!
Wednesday, May 4, 2011
Road to Regionals
Wow, kind of gave up on this, ha.
To get this kicked back off, I figured I'd keep track of my training for the NW Regionals.
The idea for my programming for the next several weeks are as follows:
-Follow Mainsite, doing 3 on 1 off as best I can.
-Running work on one rest day.
-One rest day, (actual rest day)
-Incorporate strength work
-Incorporate additional Oly work
-Start with 2 a days
It's going to be a hell of a ride!
To get this kicked back off, I figured I'd keep track of my training for the NW Regionals.
The idea for my programming for the next several weeks are as follows:
-Follow Mainsite, doing 3 on 1 off as best I can.
-Running work on one rest day.
-One rest day, (actual rest day)
-Incorporate strength work
-Incorporate additional Oly work
-Start with 2 a days
It's going to be a hell of a ride!
Saturday, January 22, 2011
Friday 1/21/11:
AMRAP in 6 min.:
Muscle-ups
rest 2 min.
AMRAP in 6 min.:
Ring Handstand push-ups
23/20.
I was not feeling the MU's. I think I was a lot more wrecked from "The Volkswagen" than I thought.
Saturday 1/22/11:
I had a CPAT in the am so I missed out on the sectionals training WOD. I'm still giving my knees a little bit of a break so I did a little "core" work.
10 Wall climbs
20 GHD sit-ups
30 Good mornings (black band)
40 Toes to bar
30 Good mornings
20 GHD sit-ups
10 Wall climbs
10:39.
Fun little WOD. Digging the wall climbs!
AMRAP in 6 min.:
Muscle-ups
rest 2 min.
AMRAP in 6 min.:
Ring Handstand push-ups
23/20.
I was not feeling the MU's. I think I was a lot more wrecked from "The Volkswagen" than I thought.
Saturday 1/22/11:
I had a CPAT in the am so I missed out on the sectionals training WOD. I'm still giving my knees a little bit of a break so I did a little "core" work.
10 Wall climbs
20 GHD sit-ups
30 Good mornings (black band)
40 Toes to bar
30 Good mornings
20 GHD sit-ups
10 Wall climbs
10:39.
Fun little WOD. Digging the wall climbs!
Friday, January 21, 2011
Wednesday, January 19, 2011
Monday 1/17/11:
Snatch: max for day
160#.
Snatch Pull: 3x3
185#.
5/3/1 Back squat:
120/150/180
5x 195
5x 225
5+x 255
Stopped at 5 reps due to the knees flaring up.
5 Rounds:
20 GHD sit-ups
5 Push jerks
11:26 @165#.
Warmed up to 180# and was planning to use 185# but lowering the weight back down was hurting the knees too much so I went down to 165. I still need to do a lot of work on my push jerks!
Tuesday 1/18/11:
5 rounds:
AMRAP in 3 min.:
Rope climbs, 15ft.
11/10/10/11
Only had time for 3 rounds before the 8:30 class, then squeezed in the fourth round right before the 9:30 class. Didn't have time to get the fifth round in. I'm going to attempt to hit this one again this week.
Snatch: max for day
160#.
Snatch Pull: 3x3
185#.
5/3/1 Back squat:
120/150/180
5x 195
5x 225
5+x 255
Stopped at 5 reps due to the knees flaring up.
5 Rounds:
20 GHD sit-ups
5 Push jerks
11:26 @165#.
Warmed up to 180# and was planning to use 185# but lowering the weight back down was hurting the knees too much so I went down to 165. I still need to do a lot of work on my push jerks!
Tuesday 1/18/11:
5 rounds:
AMRAP in 3 min.:
Rope climbs, 15ft.
11/10/10/11
Only had time for 3 rounds before the 8:30 class, then squeezed in the fourth round right before the 9:30 class. Didn't have time to get the fifth round in. I'm going to attempt to hit this one again this week.
Saturday, January 15, 2011
"Fran"
Yay "Fran"!!!
Today was an awesome day at SRCF!!! Tons of great energy, tons of PR's. Thank you to everyone who stuck around, or showed up a little early to cheer us coaches on!
"Fran"
21-15-9 reps of:
Thruster (95#/65#)
Pull-ups
3:23.
I haven't done Fran in a long time. Last time I did Fran was at the Level 1 cert last Feb. My time at the cert wasn't my all time best, and thankfully today was not nearly as painful as that cert. day. I don't know what happened to my pull-ups on the 15's. My grip completely failed and I practically fell off the bar. I ended up having to break up my 9's as well. At least the nice part about this is I know I can go sub 3 without too much extra work. I would have been practically tied with Tom if I hadn't fallen off the bar. When I came off the pull-up bar first after the 21's, I thought I had it locked down, but then my grip fell apart on the 15's. I did all of the thrusters unbroken, with a slight pause in the 15's at rep 8.
Today was an awesome day at SRCF!!! Tons of great energy, tons of PR's. Thank you to everyone who stuck around, or showed up a little early to cheer us coaches on!
"Fran"
21-15-9 reps of:
Thruster (95#/65#)
Pull-ups
3:23.
I haven't done Fran in a long time. Last time I did Fran was at the Level 1 cert last Feb. My time at the cert wasn't my all time best, and thankfully today was not nearly as painful as that cert. day. I don't know what happened to my pull-ups on the 15's. My grip completely failed and I practically fell off the bar. I ended up having to break up my 9's as well. At least the nice part about this is I know I can go sub 3 without too much extra work. I would have been practically tied with Tom if I hadn't fallen off the bar. When I came off the pull-up bar first after the 21's, I thought I had it locked down, but then my grip fell apart on the 15's. I did all of the thrusters unbroken, with a slight pause in the 15's at rep 8.
Thursday, January 13, 2011
Catch Up
Time for a little catch up.
Friday 1/7/11
5 rounds:
4 Muscle-ups
7 burpee box jumps (30")
10 OH walking lunges, 45#
10:36.
Saturday 1/8/11
"Jackie"
1000m row
50 Thrusters, 45#
30 Pull-ups
6:45.
5 rounds:
10 wall climbs
10 Toes to bar
20 box jumps (24")
18:37.
Monday 1/10/10
"Baseline"
2 rounds:
400m run
40 squats
30 abmat sit-ups
20 push-ups
10 pull-ups
11:54 w/ 45# vest.
Weighted Pull-ups:
1-1-1-1-1-1-1
53/62/70/96/106/114/121.25
Tuesday 1/11/11
3 rounds:
6 muscle-ups
30 Wallballs, 20#
12 Handstand push-ups
15 power cleans, 135#
22:58.
Thursday 1/13/11
AMRAP in 15 min.:
Row 250m
25 push-ups
7 rds +90 meters.
Friday 1/7/11
5 rounds:
4 Muscle-ups
7 burpee box jumps (30")
10 OH walking lunges, 45#
10:36.
Saturday 1/8/11
"Jackie"
1000m row
50 Thrusters, 45#
30 Pull-ups
6:45.
5 rounds:
10 wall climbs
10 Toes to bar
20 box jumps (24")
18:37.
Monday 1/10/10
"Baseline"
2 rounds:
400m run
40 squats
30 abmat sit-ups
20 push-ups
10 pull-ups
11:54 w/ 45# vest.
Weighted Pull-ups:
1-1-1-1-1-1-1
53/62/70/96/106/114/121.25
Tuesday 1/11/11
3 rounds:
6 muscle-ups
30 Wallballs, 20#
12 Handstand push-ups
15 power cleans, 135#
22:58.
Thursday 1/13/11
AMRAP in 15 min.:
Row 250m
25 push-ups
7 rds +90 meters.
Friday, January 7, 2011
Thursday 1/6/11:
Deadlift:
2-2-2-2-2-2-2-2-2-2
*rest 60 seconds between each lift.
405/425/425/430/435/435/435/435/440/435f
"Ab-dominator"
2 rds.
20 TTB
20 ABMAT situps
20 OH situps 35#
5:41.
The time component on the deadlifts made this strength work extremely tough. My back was super tired at the end and I felt like I would have started to round too much on the last set so I stopped. Felt good to lift heavy again though! The ab WOD was an awesome little checkout. OH sit-ups were different and tough. The TTB on the second round was a bit of a rude awakening. Went from 20 unbroken in the first round to struggling to get to 10 in second.
Deadlift:
2-2-2-2-2-2-2-2-2-2
*rest 60 seconds between each lift.
405/425/425/430/435/435/435/435/440/435f
"Ab-dominator"
2 rds.
20 TTB
20 ABMAT situps
20 OH situps 35#
5:41.
The time component on the deadlifts made this strength work extremely tough. My back was super tired at the end and I felt like I would have started to round too much on the last set so I stopped. Felt good to lift heavy again though! The ab WOD was an awesome little checkout. OH sit-ups were different and tough. The TTB on the second round was a bit of a rude awakening. Went from 20 unbroken in the first round to struggling to get to 10 in second.
Wednesday, January 5, 2011
Tuesday 1/4/11:
I decided to follow mainsite for today and it happened to be a hero WOD.
"Nutts"
for time:
10 HSPU
15 Deadlifts (250#)
25 Box Jumps (30")
50 Pull-ups
100 Wallballs (20#)
200 Double Unders
400m Run w/ 45# plate
18:20.
I shaved off over 4 minutes from the previous time I attempted "Nutts." Kind of crazy, especially since I felt like I was moving pretty slow through it this time. I felt like I took a ton of rest. Broke the wallballs into 10 sets of 10. I was able to get 70 double unders off the bat, then a couple sets of 40. The HSPU's and deadlifts were easy. I was finished with them at right around a minute.
I decided to follow mainsite for today and it happened to be a hero WOD.
"Nutts"
for time:
10 HSPU
15 Deadlifts (250#)
25 Box Jumps (30")
50 Pull-ups
100 Wallballs (20#)
200 Double Unders
400m Run w/ 45# plate
18:20.
I shaved off over 4 minutes from the previous time I attempted "Nutts." Kind of crazy, especially since I felt like I was moving pretty slow through it this time. I felt like I took a ton of rest. Broke the wallballs into 10 sets of 10. I was able to get 70 double unders off the bat, then a couple sets of 40. The HSPU's and deadlifts were easy. I was finished with them at right around a minute.
Tuesday, January 4, 2011
Monday 1/3/11:
Mainsite WOD:
AMRAP in 20 min. of:
5 CTB pull-ups
10 Ring dips
15 OHS (95#)
9 rds +7 ring dips.
This was a hard WOD. I was able to stay unbroken on the pull-ups and the OHS's. Had to break the ring dips in round 8. I should have broken the ring dips earlier to use it as rest for the OHS's. I tried to keep pace with Tom. Started off hanging with him, even pulled ahead once. Had to take extra time to get ready for the OHS's to make sure I would get all 15 without setting the bar down.
Mainsite WOD:
AMRAP in 20 min. of:
5 CTB pull-ups
10 Ring dips
15 OHS (95#)
9 rds +7 ring dips.
This was a hard WOD. I was able to stay unbroken on the pull-ups and the OHS's. Had to break the ring dips in round 8. I should have broken the ring dips earlier to use it as rest for the OHS's. I tried to keep pace with Tom. Started off hanging with him, even pulled ahead once. Had to take extra time to get ready for the OHS's to make sure I would get all 15 without setting the bar down.
Sunday, January 2, 2011
Friday 12/31:
"Isa-Grace"
30 Snatches (135#)
30 Clean & Jerks (135#)
16:07. (10:11 for Isabel)
We all chose a WOD for new years, and I decided that I had to do Isabel. I have never done it before, and I had been meaning to give it a go for some time. I also wanted to do Isabel with full squat snatches. I felt pretty good through the first few reps. About half way through my legs started feeling the bottom to bottom tabata squats from Thursday. It got pretty rough and slow towards the end.
Saturday 1/1/11:
AMRAP in 20 min. of:
2 Ring handstand push-ups
6 Toes to bar
12 ft. Handstand walk
11 rounds.
Since we were all feeling out new years wods we wanted to do something with a gymnastic focus, and preferably with no legs involved. I definitely need to work on the handstand walks more. I tend to rush moving my hands before I'm even in a handstand, so I only move a couple steps each time.
"Isa-Grace"
30 Snatches (135#)
30 Clean & Jerks (135#)
16:07. (10:11 for Isabel)
We all chose a WOD for new years, and I decided that I had to do Isabel. I have never done it before, and I had been meaning to give it a go for some time. I also wanted to do Isabel with full squat snatches. I felt pretty good through the first few reps. About half way through my legs started feeling the bottom to bottom tabata squats from Thursday. It got pretty rough and slow towards the end.
Saturday 1/1/11:
AMRAP in 20 min. of:
2 Ring handstand push-ups
6 Toes to bar
12 ft. Handstand walk
11 rounds.
Since we were all feeling out new years wods we wanted to do something with a gymnastic focus, and preferably with no legs involved. I definitely need to work on the handstand walks more. I tend to rush moving my hands before I'm even in a handstand, so I only move a couple steps each time.
Subscribe to:
Posts (Atom)
