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!
Saturday, January 22, 2011
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)
