12.09.2012
Times Running Out
Only 3 weeks left in the year....if you haven't reached your goals yet...dig deep..put the work in...MAKE IT HAPPEN!!
11.29.2012
Found the Secret Weapon
Man...what a night! We ran a mock Oly meet tonight at Prevail. I had 3 attempts to get my best Snatch and my best Clean & Jerk. Everything felt great. I didn't miss a rep throughout my entire Snatch routine. I stuck 225 to open, then 235 (old PR), then walked out 245 (10# PR)...the bar was moving too good tonight so I had to give 250 (even though it didn't count as one of my 3 attempts). What do ya know!!! I STUCK THAT SON OF A GUN TOO!! Which just happen to be my year end goal!!!
Moved on to Clean & Jerk feeling good still. Energy was still pretty high and my legs felt great. Took a few reps at 225 to get my wrists and shoulders ready for the jerk. My jerk wasn't as snappy as Tuesday night, but it was still feeling pretty good. I opened at 305, attempted 320 and got spit out pretty good...
thought about doing 320 again, but that little voice in my head convinced me that I had enough pull for 325 left and that would be another year end goal if I got it...well, that little voice was right...unfortunately, the storage on my phone only had a enough room to get the clean portion..bummer...but here it is...
What was the secret weapon I found? Let's just say, to a non-coffee drinker, a small Peppermint Mocha from McDonalds can give you one heck of an energy boost when needed!
11.28.2012
Always One or the Other
Well I made it through Thanksgiving without turning into a butterball myself! Had some good times with the family and froze my butt off bird watching (hunting) with some buddies for two days over the break.
Had some really solid WODs and not some really crappy ones too. I've been adding some extra conditioning workouts at school. Nothing crazy just some sprint intervals, agility, and plyo work. I have a lot of gymnasts in class this year, that are pretty darn good. I've been picking their brains on handstands and handstand walks lately. My longest walk so far has been a little over 20'. I'll try and get some video footage of that soon.
If you are looking for some suck...here is a good one...
4 rounds FT:
10 Thrusters (135)
10 Burpees
= 8:02
- This got bad real fast.
Lifts are going well. I've changed my set up a bit. Trying to start with lower hips and a more vertical posture. Flexibility is getting there. It's not solid yet, but I feel a big difference coming and finishing my second pull. It's helping me get more vertical at the pockets. I'm feeling a lot more power from the legs at lift off and the hips at extension. I actually missed a few snatches the other night because I was surprised at how easy and fast everything was coming off my hip. I thinking about it so much mid lift that I lost focus in the catch.
My jerk has been feeling really good lately. When it comes to the clean and jerk I always seem to hitting one or the other smoothly and can never be both with me. When my clean is one, my jerk is off and vice versa. Here is a crack at 295# from last night. I'm forward at the floor too much and I pay for it on my catch, but my jerk is the best it's been in months.
Had some really solid WODs and not some really crappy ones too. I've been adding some extra conditioning workouts at school. Nothing crazy just some sprint intervals, agility, and plyo work. I have a lot of gymnasts in class this year, that are pretty darn good. I've been picking their brains on handstands and handstand walks lately. My longest walk so far has been a little over 20'. I'll try and get some video footage of that soon.
If you are looking for some suck...here is a good one...
4 rounds FT:
10 Thrusters (135)
10 Burpees
= 8:02
- This got bad real fast.
Lifts are going well. I've changed my set up a bit. Trying to start with lower hips and a more vertical posture. Flexibility is getting there. It's not solid yet, but I feel a big difference coming and finishing my second pull. It's helping me get more vertical at the pockets. I'm feeling a lot more power from the legs at lift off and the hips at extension. I actually missed a few snatches the other night because I was surprised at how easy and fast everything was coming off my hip. I thinking about it so much mid lift that I lost focus in the catch.
My jerk has been feeling really good lately. When it comes to the clean and jerk I always seem to hitting one or the other smoothly and can never be both with me. When my clean is one, my jerk is off and vice versa. Here is a crack at 295# from last night. I'm forward at the floor too much and I pay for it on my catch, but my jerk is the best it's been in months.
I also managed to hit a 20# PR on my Front Squat 3RM last week. Feeling very strong there...405 is close.
Front Squat 3RM (PR) @ 355# (92% of 1RM)
11.17.2012
Closer and Closer
One of my big goals before the year ends is to get a 405 Front Squat. I feel like I'm closing the gap, which is only at 15# from the last 1RM I did. I hit a 3RM at 335 on Friday and made it look easy. Here it is...
After this I suffered through Angie @ a miserable 24:25. Not a very good effort at all.
Headed into Highwood to hit the boys up at CF PFT for an Oly session. Wasn't expecting much because of how sore I was from Angie the day before, but surprised myself by building all the way up to a PR attempt at 240. My best attempt ever at it was on the 2nd try. I had it slotted and just folded. I think surprised myself a little and fatigue from Angie was to blame. I tried one more time, but it wasn't there...but I am that much closer to it though...here is the vid of that 2nd attempt...(2nd pull is still a work in progress...not nearly as sharp or aggressive as I would like to see it)
11.15.2012
Things Are Coming Along
Here are vids from some of the past week's sessions. Morning Oly sessions with Chris are really starting to payoff. We've been following a Mon-Tue schedule from Outlaw (just the Oly stuff). Lots of hangs and block work so far. I was pretty rusty when starting up again and each session my positions are getting stronger and better. Patience in my pull is starting to come along and my 2nd pull in my Clean is starting to smooth out again as well. No crazy weight PRs as of yet, but they are definitely going to be coming soon. On top of the morning Oly sessions we just started an Oly emphasis strength cycle so adding lots of volume. Body has handled it well so far. Picked up some quick and easy warm up tricks from the Kendrick Farris seminar I was able to attend recently, which has made getting ready much easier. My bodyweight is at 230# right now gonna start heading back down to 210-15 so I can compete in the 94k weight class at some lifting comps next year...it's gonna be a rough ride through the holiday season!
Enjoy the vids!
Enjoy the vids!
295# Clean & Jerk off the blocks...also did 305#...stuck it...but it was ugly!
225# 3 pos. Clean & Jerk
195# Hang Snatch dbl
185# Hi Block Snatch
11.06.2012
In a Different Direction
So this Fall has been a busy one and I just don't see it slowing down anytime soon. The blog has been somewhat of a burden trying to keep up and that's not at all what is what meant to be. I won't be keeping it up daily anymore. From now on it'll be an update type thing once a week or every two weeks. I'll post some vids and or any PRs and maybe some rants or more inspirational stuff if I really find some time.
It's been almost a full year since starting this thing. I was checking on my Challenge page to be reminded of my progress and focus for the next few months. I've hit 4 out of 7 goals on my lifts. I'm 5# away from my Press goal, 10# away from my Clean & Jerk (Clean has actually surpassed, but the Jerk is not there), and 15# away from my Snatch goal. Going to refocus on getting as close to these as I can by year end.
CT & I have added some Oly morning sessions twice a week before we head to work and come back in the evening for regular strength/WOD. I'm sure the time spent will be well worth it.
As for my last few weeks of training, we've been in a pretty intense squat cycle. I had a some great sessions under the bar and am looking forward to this last week. My latest Back Squat 5RM was a PR at 405#...here is the vid....
It's been almost a full year since starting this thing. I was checking on my Challenge page to be reminded of my progress and focus for the next few months. I've hit 4 out of 7 goals on my lifts. I'm 5# away from my Press goal, 10# away from my Clean & Jerk (Clean has actually surpassed, but the Jerk is not there), and 15# away from my Snatch goal. Going to refocus on getting as close to these as I can by year end.
CT & I have added some Oly morning sessions twice a week before we head to work and come back in the evening for regular strength/WOD. I'm sure the time spent will be well worth it.
As for my last few weeks of training, we've been in a pretty intense squat cycle. I had a some great sessions under the bar and am looking forward to this last week. My latest Back Squat 5RM was a PR at 405#...here is the vid....
405 for 5
I've had some struggles in other areas. One night called for a Clean & Jerk heavy single and I had 3 strikes at 305# on the clean (this was a moment that led to our new morning sessions). I came real close to OHSing 285# on a barbell complex. I did half of heavy Grace (225#) in 4:45 before an Oly class. I had 5:00 to lift before class because I was running late and had some distractions. I was hoping to get at least 20...I'll try the full 30 in a few more weeks. I posted a Hi Hang Snatch 3RM PR at 175, which felt good. I also got 225# up on a 20 min Snatch single session over the past weekend.
So I'll see ya in a few with more good stuff to share hopefully.
10.20.2012
Another Back Squat PR
Arms are finally starting to feel better from earlier in the week. Hamstrings are pretty tight from the hang work yesterday, but feeling good otherwise.
Strength
Back Squat - 20 mins. to est. 5RM
bar(10) - 135(8) - 185(5) - 225(5) ---- 275 - 315 - 365 - 385 - 395 PR
- Happy about this one. It's been a while since I've squatted with my busy schedule so I was glad to put the bar on my back tonight. I had hopes of 405, but it'll come! 395 was well earned. Almost lost it on the last rep about two-thirds of the way up, but was able to fight it out. Looking forward to the rest of this cycle.
WOD
"Death By 10m"
= 16 + 14
- I needed a good sweat wod and this great for the rough week back. We did this one a little over a year ago, just after Prevail opened and I got one less rep (16+14). My awesome wife actually gave me the extra motivation to push a little harder today. My legs were pretty tight and heavy after squatting so I was thinking ending at 16 or somewhere in the 15s for the day. She stayed with me every rep to 16. We finished with 3 seconds left. She stopped and I kept going. At that point I beat her and i just wanted to be done. I really did try to make 17, but it wasn't happening. Now I said my wife was AWESOME and I meant it because we got home and she looked back at her old score from a year ago and she beat it by 4 whole rounds. I'm so proud of the hard work she has put in and progress she has made because of it...not just physically, but mentally as well.
Strength
Back Squat - 20 mins. to est. 5RM
bar(10) - 135(8) - 185(5) - 225(5) ---- 275 - 315 - 365 - 385 - 395 PR
- Happy about this one. It's been a while since I've squatted with my busy schedule so I was glad to put the bar on my back tonight. I had hopes of 405, but it'll come! 395 was well earned. Almost lost it on the last rep about two-thirds of the way up, but was able to fight it out. Looking forward to the rest of this cycle.
WOD
"Death By 10m"
= 16 + 14
- I needed a good sweat wod and this great for the rough week back. We did this one a little over a year ago, just after Prevail opened and I got one less rep (16+14). My awesome wife actually gave me the extra motivation to push a little harder today. My legs were pretty tight and heavy after squatting so I was thinking ending at 16 or somewhere in the 15s for the day. She stayed with me every rep to 16. We finished with 3 seconds left. She stopped and I kept going. At that point I beat her and i just wanted to be done. I really did try to make 17, but it wasn't happening. Now I said my wife was AWESOME and I meant it because we got home and she looked back at her old score from a year ago and she beat it by 4 whole rounds. I'm so proud of the hard work she has put in and progress she has made because of it...not just physically, but mentally as well.
10.18.2012
Hang Snatch PR
10.17.12
Feeling pretty beat up from all the reps yesterday, but snuck in some strength before Oly class got started Wed.
Strength
7 x 2 Front Squats + 1 Push Press - heaviest possible
bar(8)-135-165-205 --- 225 - 245 - 255 - 255 - 265 -265 - 265
- Super frustrated with this tonight. I was struggling badly with 265. I was super tight from yesterday's work, but too dumb to realize that was the cause of my poor positioning and forward dip at the time.
10.18.12
Still sore from earlier work in the week, but I really wanted to do some Oly work.
Strength
Hang Snatch - 7 x 3, heaviest possible
bar progressions - 75 - 95 --- 135 - 145 - 155 - 165 - 175 - 185 PR -195(2)
- Felt great through all the sets til the last two. Positioning was good. Staying back on my heals really good. Getting nice and tall before brining the hips through. Bar nice and tight to the body. Good catch. Didn't have any misses til the 3rd rep at 195. At 175 it started to get real taxing. I had a big walkout on the first rep at 185 and then the last two were solid. The first rep at 195 was forward, second rep the same, finally on the third I pulled from way on my toes and the bar never had a chance to make it in. Great work none the less though.
WOD
7 rounds FT:
1 Rope Climb (15')
7 T2B
= 8:22
- Wowzer!! First 3 rounds...no porblem. The next 4...not so much. had my shoes taped up and the tape started to slip on the rope making me squeeze and use my arms way too much. I was a little worried of slipping off the last two climbs...it was getting a little sketchy. My abs just wouldn't work after the 3rd round. I would try and pull my knees up on the rope, but my abs were so fatigued...it was rough.
Feeling pretty beat up from all the reps yesterday, but snuck in some strength before Oly class got started Wed.
Strength
7 x 2 Front Squats + 1 Push Press - heaviest possible
bar(8)-135-165-205 --- 225 - 245 - 255 - 255 - 265 -
- Super frustrated with this tonight. I was struggling badly with 265. I was super tight from yesterday's work, but too dumb to realize that was the cause of my poor positioning and forward dip at the time.
10.18.12
Still sore from earlier work in the week, but I really wanted to do some Oly work.
Strength
Hang Snatch - 7 x 3, heaviest possible
bar progressions - 75 - 95 --- 135 - 145 - 155 - 165 - 175 - 185 PR -
- Felt great through all the sets til the last two. Positioning was good. Staying back on my heals really good. Getting nice and tall before brining the hips through. Bar nice and tight to the body. Good catch. Didn't have any misses til the 3rd rep at 195. At 175 it started to get real taxing. I had a big walkout on the first rep at 185 and then the last two were solid. The first rep at 195 was forward, second rep the same, finally on the third I pulled from way on my toes and the bar never had a chance to make it in. Great work none the less though.
WOD
7 rounds FT:
1 Rope Climb (15')
7 T2B
= 8:22
- Wowzer!! First 3 rounds...no porblem. The next 4...not so much. had my shoes taped up and the tape started to slip on the rope making me squeeze and use my arms way too much. I was a little worried of slipping off the last two climbs...it was getting a little sketchy. My abs just wouldn't work after the 3rd round. I would try and pull my knees up on the rope, but my abs were so fatigued...it was rough.
10.16.2012
Reps, Reps, and more Reps!!
Doubled up today for a lot of volume. I've had a few days off now and I'm ready to get back at it.
Lunch WOD
"Tabata Something Else"
Pull Ups - 11-7-4-4-4-4-4-3 = 41
Push Ups - 18-11-8-7-7-7-5-6 = 69
Sit Ups - 11-9-9-8-7-8-8-7 = 67
Squats - 17-16-13-12-12-13-13-14 = 110
= 287
- Not at all happy with this score. I've done this one before and gotten into the 300s. I haven't worked a ton of body weight stiff lately, but it looks like I need to again...badly. The pull ups were a mess. I used the my Rogue strap up system...it was terrible. The system is great. I've hung it from the soccer goal in our back field and it works like a charm, but today I hung it inside and it was too big for the only space I could hang it from. One side was stuck against the wall, while the other was free swinging. It was like kipping on a bar that swings like opening a door...just miserable. Poor effort kinda carried over into everything else.
Strength
Partner Med Ball Drops - 4 x 5 (20#)
3 rounds of: REST :30 b/n movements
8-10 KB Presses (24k) [10-10-8]
ME DH Pull Ups + ME Kipping Pull Ups - (8+11/2+6/4+4)
ME Ring Dips - (9-5-4)
- Nice little push/pull complex (taken from Outlaw). The med ball drops were added for some fast twitch priming. The short rest period really catches up to you fast. I really like the pull up stuff from Outlaw and believe it helps a ton. More to come.
WOD P.M.
ME Push Press (95#) [25-30-20-20-18]
100m Sprint
*walk back to recover*
= 113
- I liked seeing this one because it gave me a chance to work on resting in the front rack position, opposed to dropping the bar (a trick Outlaw talked about during last year's Open WODs). The first round I was still pretty stiff and couldn't get comfortable. The reps were super slow. All the other rounds I finally got comfortable and repped them out a lot faster. Worked on repping through the first burst, then pausing in the front rack to get my breath back, and squeezing out a handfull or so more before dropping the bar. Runs were far from anything special as there was no motivation to run fast. Next time maybe I'll subtract the reps away from the seconds it takes me to finish for a score or something like that to try and speed up my run and walk back a bit more.
Lunch WOD
"Tabata Something Else"
Pull Ups - 11-7-4-4-4-4-4-3 = 41
Push Ups - 18-11-8-7-7-7-5-6 = 69
Sit Ups - 11-9-9-8-7-8-8-7 = 67
Squats - 17-16-13-12-12-13-13-14 = 110
= 287
- Not at all happy with this score. I've done this one before and gotten into the 300s. I haven't worked a ton of body weight stiff lately, but it looks like I need to again...badly. The pull ups were a mess. I used the my Rogue strap up system...it was terrible. The system is great. I've hung it from the soccer goal in our back field and it works like a charm, but today I hung it inside and it was too big for the only space I could hang it from. One side was stuck against the wall, while the other was free swinging. It was like kipping on a bar that swings like opening a door...just miserable. Poor effort kinda carried over into everything else.
Strength
Partner Med Ball Drops - 4 x 5 (20#)
3 rounds of: REST :30 b/n movements
8-10 KB Presses (24k) [10-10-8]
ME DH Pull Ups + ME Kipping Pull Ups - (8+11/2+6/4+4)
ME Ring Dips - (9-5-4)
- Nice little push/pull complex (taken from Outlaw). The med ball drops were added for some fast twitch priming. The short rest period really catches up to you fast. I really like the pull up stuff from Outlaw and believe it helps a ton. More to come.
WOD P.M.
ME Push Press (95#) [25-30-20-20-18]
100m Sprint
*walk back to recover*
= 113
- I liked seeing this one because it gave me a chance to work on resting in the front rack position, opposed to dropping the bar (a trick Outlaw talked about during last year's Open WODs). The first round I was still pretty stiff and couldn't get comfortable. The reps were super slow. All the other rounds I finally got comfortable and repped them out a lot faster. Worked on repping through the first burst, then pausing in the front rack to get my breath back, and squeezing out a handfull or so more before dropping the bar. Runs were far from anything special as there was no motivation to run fast. Next time maybe I'll subtract the reps away from the seconds it takes me to finish for a score or something like that to try and speed up my run and walk back a bit more.
10.13.2012
Recovery WODs
Post Comp week is always a bit of downer, but this week was truly something else. I went on my traditional post comp 24 hour ice cream binge. The the OHSs and the Muscle Ups have left my shoulders and elbows in some serious joint pain. The kind of pain that aches all the way through you and makes you feel like your battling the flu. So I've taken it pretty easy the past few days.
10/9/12
WOD
Recovery Row
Time: 26:03.4
Dist: 6012m
Ave: 2:10/500m
27 s/m
- Just wanted to get some blood flowing to my muscles and joints a bit and see if that would help loosen up. I woke up the next day feeling slightly better. Still had to take some tylenol for 2-3 days straight to keep it bear the aches. I told Chris I would row for as long as it took him to complete "Kelly"...thankfully he's pretty darn quick at it and I didn't agree to those terms for Charlie!!
10/10/12
WOD
Tabata Ring Dips & Sit Ups
Ring Dips - 13 - 9 - 7 - 6 - 6 - 7 - 6 - 6
Sit Ups - 12 - 10 - 10 - 10 - 10 - 9 - 10 - 10
- This was at school. I was looking for something low key and I remembered this one from Outlaw a few weeks back. A lot more taxing than I thought it would be, but it did the trick. Finally started to feel normal again the morning after this one.
10.12.2012
Helen Meets Grace
Barbell for Boobs time of the year again! The motivation behind this WOD hit pretty close to home this time. My mother in law passed away earlier in the week after battling a systemic form of cancer for a very long time. It had been a very rough last few weeks and the most recent days weren't any better. My wife and her brother were able to tackle this WOD together as partners and I trotted along side of them and did it solo.
Strength
Press - 10 mins. to est. a 5RM
bar(10)-95(8) --- 135 - 155 - 175 - 195 PR
- Usually, I would take 5 sets to ladder up, but I decided to save my shoulders a bit for the WOD. Excited about the 195, but bummed that I missed a good majority of this OH cycle.
WOD
"Helen Meets Grace"
3 rounds of:
400m Run
21 KB Swings (24k)
12 Pull Ups
then...
30 Clean & Jerks (135#)
= 17:21
- Took the first two rounds pretty slow. The three of us all ran together the first round and pretty much the second round. I tried to pick it up in the 3rd to give room for Grace, but wound up just burning my lungs up. Had to stop once in the swings and twice in the pull ups. Got to Grace and ripped 5 reps and was burning up. Got to 15 reps and my legs were cramping up if I tried to rip more than two at a time. The only meal I had today was at breakfast and I think that had a lot to do with the cramping issues. My legs were literally just shutting down.
Strength
Press - 10 mins. to est. a 5RM
bar(10)-95(8) --- 135 - 155 - 175 - 195 PR
- Usually, I would take 5 sets to ladder up, but I decided to save my shoulders a bit for the WOD. Excited about the 195, but bummed that I missed a good majority of this OH cycle.
WOD
"Helen Meets Grace"
3 rounds of:
400m Run
21 KB Swings (24k)
12 Pull Ups
then...
30 Clean & Jerks (135#)
= 17:21
- Took the first two rounds pretty slow. The three of us all ran together the first round and pretty much the second round. I tried to pick it up in the 3rd to give room for Grace, but wound up just burning my lungs up. Had to stop once in the swings and twice in the pull ups. Got to Grace and ripped 5 reps and was burning up. Got to 15 reps and my legs were cramping up if I tried to rip more than two at a time. The only meal I had today was at breakfast and I think that had a lot to do with the cramping issues. My legs were literally just shutting down.
10.08.2012
Fitober Fest 2012
Last weekend was CF Freedon's Fitober Fest competition. The competition consisted of 4 WODs on Saturday and 2 more on Sunday with 38 teams involved. Chris, Hannah, Tara, and myself made up team Prevail SC. We had a great time cheering on each other and our friends from the local CF community. On to the fun...
WOD 1 (Hannah & I)
8:00 AMRAP (1 athlete works at a time)
10 Thrusters (135/95)
20 Up and Over the Box Jumps (20")
= 8 rounds
- We found out prior to the competing that the Up & Over Box Jumps could actually be step up and overs which made it drastically easier. Our plan was to split it evenly until Hannah slowed down on the thrusters and/or I slowed down on the box steps. Those were probably the best thrusters sets I've ever done. I never lost my balance and kept a nice smooth motion every rep. I eventually picked up 2 extra reps per round from Hannah, while she covered me on the step ups. Looking back I think we could have squeezed out a few more reps had I done all the thrusters myself in the last round. You know what they say about hindsight :/
Overall = 8th
WOD 2 (Chris & Tara)
3 rounds each FT:
5 Wall Walks
150m-ish Sand bag carry Run
= 7:32
- Chris & Tara did great on this one. They were both super fast off the wall every round, but those runs looked brutal with the sandbags. First round they both were fast on their runs, but the weight of those bags started to show on the 2nd and 3rd. I know one thing...I wouldn't have come close to their times if I had to do it.
Overall = dropped out of the Top 10 at this point
WOD 3 & 4 (Chris, Hannah, & I)
10:00 AMRAP (1 athlete works at a time, every member must perform at least 1 rep/exercise/round)
30 Deadlifts (275/185)
90 DUs
= 5 + 100
1:00 rest, then...
4:00 AMRAP
Ground to Overhead (135/95)
= 71
- This was by far my favorite WOD of the comp. Not because it was this super cool WOD or anything like that. We just rocked it. We had a good game plan going in. We communicated well within the WOD and kept our cool when things didn't go as planned and really worked as a team. It had a real cool vibe as we started with the Sun going down over the building and finishing under the lights. Going in Chris had 10 DLs, Hannah was gonna grab 8, and I was gonna take the last 12. We kept same rotation on the rope and never had to double up. Quick and easy transitions. Chris was having trouble dealing with my rope so his DUs were real short. Hannah was destroying the DUs. Chris kept his cool and picked up some of Hannah's reps on the deads to keep her fresh. I was able to roll through 5 rounds of 12 deads UB. The 6th round I came up 5 short and Chris recognized it and came over and cranked em out so we could keep moving. Hannah and I got back on the rope and we finished in the top ten on WOD.
We had a quick break to prepare the bar for the G2O AMRAP. Kept the same rotation as we had on the deads. Hannah and Chris both killed it on this one. Hannah had to break Chris and I up every time we transitioned out. We all pushed it and kept a great pace. We finished in the Top 8 on this WOD too.
At the end of Day 1, we were in 8th place.
WOD 5 (Tara, Chris, & I)
FT: (12:00 time cap, Athlete must finish all the work, before next athlete starts)
500m Row
20 OHS (115/75)
20 Bar hop Burpees
= 12:00 + 10 Burpees
- Another hindsight lesson. We had Tara lead off, then Chris, then me. Tara made it through her round with UB OHSs and finished a little after the 4:00 mark. Chris jumped in and killed it on the rower, had a some balance issues on the OHSs which caused him to drop twice, but then killed himself on the burpees. I got off the rower with a little less than 1:30 remaining. I got through my OHSs UB and finished half of the burpees, which were brutal, they left my quads in shambles and I only did 10!! I don't complain about reffin' much. It's out of my control and I shouldn't worry about it, BUT this one cost us a finish I believe. There was a miscommunication with out judge about jumping over with both feet at the same time and having to land with two feet at the same time. He stated the previous, but not the later, which he no repped Chris on about 5 burpees and Tara on about 3-4. He got me on one, but I deserved it. I saw the ones he gave Chris and Tara and they were bad calls and I'll leave it at that. I say it because only about 5-6 teams finished the WOD within the time cap so those extra seconds could have really made a difference.
Overall, we dropped to 9th and made the cut to compete in the final event...PRETTY PUMPED!!
WOD 6 (Hannah & I)
Complete FT: (14:00 Time Cap; 1 athlete works at a time)
Each team member completes: (girl/guy order)
6 TGUs (24k/16k)
8 Power Cleans (185/135)
10 Back Squats from Rack (225/185)
Then: (either athlete can do the muscle ups; both athletes must run)
2 Muscle Ups, 300m Shuttle Run
4 Muscle Ups, 300m Shuttle Run
8 Muscle Ups, 300m Shuttle Run
= 14:00 + 6 Muscle Ups + 300m Shuttle Run
- I got stuck exactly where I though I would, on the Muscle Ups, but I did get 2 more than I thought I would. All the weights were easy for Hannah and I. We were the second team to the rings. Muscle Ups are pretty taxing to my elbows and shoulders so I haven't done them in I don't know how long...last Spring some time maybe. I knew I could get through the first round. I thought I was gonna struggle more in the second round, but actually didn't at all. The third round the wheels fell off. I was there for 5:00 and could only get 2 out of the 8 on the last round. I tried and tried. People were cheering and giving advice, but at some point I just couldn't pull anymore. I tried to bargain with my judge and exchange the remaining Muscle ups for some 225# clean and jerks, but he wasn't biting. So we had to leave 6 on the board when all was said and done.
Prevail SC finished 9th in the final standings and we couldn't have been happier! We had a blast competing together and hopefully opened a few eyes as we represented CF Prevail.
Personally, this was a big win for me. I competed in last year's team event with some other friends and was severely limited in what I could do because of my back injury at the time. I felt like I wasn't able to really help the team at all and actually only performed in one WOD over the weekend. What a complete 180 a year can bring. I'm a ton stronger than I was last year. My metcon has suffered, but that's more by choice and not circumstance. My back and shoulders felt great all weekend, despite the volume and loading. I was pretty beat up finally for days following the comp, but that was more because of the Muscle ups then anything else. Looking forward to seeing what another year will bring.
WOD 1 (Hannah & I)
8:00 AMRAP (1 athlete works at a time)
10 Thrusters (135/95)
20 Up and Over the Box Jumps (20")
= 8 rounds
- We found out prior to the competing that the Up & Over Box Jumps could actually be step up and overs which made it drastically easier. Our plan was to split it evenly until Hannah slowed down on the thrusters and/or I slowed down on the box steps. Those were probably the best thrusters sets I've ever done. I never lost my balance and kept a nice smooth motion every rep. I eventually picked up 2 extra reps per round from Hannah, while she covered me on the step ups. Looking back I think we could have squeezed out a few more reps had I done all the thrusters myself in the last round. You know what they say about hindsight :/
Overall = 8th
WOD 2 (Chris & Tara)
3 rounds each FT:
5 Wall Walks
150m-ish Sand bag carry Run
= 7:32
- Chris & Tara did great on this one. They were both super fast off the wall every round, but those runs looked brutal with the sandbags. First round they both were fast on their runs, but the weight of those bags started to show on the 2nd and 3rd. I know one thing...I wouldn't have come close to their times if I had to do it.
Overall = dropped out of the Top 10 at this point
WOD 3 & 4 (Chris, Hannah, & I)
10:00 AMRAP (1 athlete works at a time, every member must perform at least 1 rep/exercise/round)
30 Deadlifts (275/185)
90 DUs
= 5 + 100
1:00 rest, then...
4:00 AMRAP
Ground to Overhead (135/95)
= 71
- This was by far my favorite WOD of the comp. Not because it was this super cool WOD or anything like that. We just rocked it. We had a good game plan going in. We communicated well within the WOD and kept our cool when things didn't go as planned and really worked as a team. It had a real cool vibe as we started with the Sun going down over the building and finishing under the lights. Going in Chris had 10 DLs, Hannah was gonna grab 8, and I was gonna take the last 12. We kept same rotation on the rope and never had to double up. Quick and easy transitions. Chris was having trouble dealing with my rope so his DUs were real short. Hannah was destroying the DUs. Chris kept his cool and picked up some of Hannah's reps on the deads to keep her fresh. I was able to roll through 5 rounds of 12 deads UB. The 6th round I came up 5 short and Chris recognized it and came over and cranked em out so we could keep moving. Hannah and I got back on the rope and we finished in the top ten on WOD.
We had a quick break to prepare the bar for the G2O AMRAP. Kept the same rotation as we had on the deads. Hannah and Chris both killed it on this one. Hannah had to break Chris and I up every time we transitioned out. We all pushed it and kept a great pace. We finished in the Top 8 on this WOD too.
At the end of Day 1, we were in 8th place.
WOD 5 (Tara, Chris, & I)
FT: (12:00 time cap, Athlete must finish all the work, before next athlete starts)
500m Row
20 OHS (115/75)
20 Bar hop Burpees
= 12:00 + 10 Burpees
- Another hindsight lesson. We had Tara lead off, then Chris, then me. Tara made it through her round with UB OHSs and finished a little after the 4:00 mark. Chris jumped in and killed it on the rower, had a some balance issues on the OHSs which caused him to drop twice, but then killed himself on the burpees. I got off the rower with a little less than 1:30 remaining. I got through my OHSs UB and finished half of the burpees, which were brutal, they left my quads in shambles and I only did 10!! I don't complain about reffin' much. It's out of my control and I shouldn't worry about it, BUT this one cost us a finish I believe. There was a miscommunication with out judge about jumping over with both feet at the same time and having to land with two feet at the same time. He stated the previous, but not the later, which he no repped Chris on about 5 burpees and Tara on about 3-4. He got me on one, but I deserved it. I saw the ones he gave Chris and Tara and they were bad calls and I'll leave it at that. I say it because only about 5-6 teams finished the WOD within the time cap so those extra seconds could have really made a difference.
Overall, we dropped to 9th and made the cut to compete in the final event...PRETTY PUMPED!!
WOD 6 (Hannah & I)
Complete FT: (14:00 Time Cap; 1 athlete works at a time)
Each team member completes: (girl/guy order)
6 TGUs (24k/16k)
8 Power Cleans (185/135)
10 Back Squats from Rack (225/185)
Then: (either athlete can do the muscle ups; both athletes must run)
2 Muscle Ups, 300m Shuttle Run
4 Muscle Ups, 300m Shuttle Run
8 Muscle Ups, 300m Shuttle Run
= 14:00 + 6 Muscle Ups + 300m Shuttle Run
- I got stuck exactly where I though I would, on the Muscle Ups, but I did get 2 more than I thought I would. All the weights were easy for Hannah and I. We were the second team to the rings. Muscle Ups are pretty taxing to my elbows and shoulders so I haven't done them in I don't know how long...last Spring some time maybe. I knew I could get through the first round. I thought I was gonna struggle more in the second round, but actually didn't at all. The third round the wheels fell off. I was there for 5:00 and could only get 2 out of the 8 on the last round. I tried and tried. People were cheering and giving advice, but at some point I just couldn't pull anymore. I tried to bargain with my judge and exchange the remaining Muscle ups for some 225# clean and jerks, but he wasn't biting. So we had to leave 6 on the board when all was said and done.
Prevail SC finished 9th in the final standings and we couldn't have been happier! We had a blast competing together and hopefully opened a few eyes as we represented CF Prevail.
Personally, this was a big win for me. I competed in last year's team event with some other friends and was severely limited in what I could do because of my back injury at the time. I felt like I wasn't able to really help the team at all and actually only performed in one WOD over the weekend. What a complete 180 a year can bring. I'm a ton stronger than I was last year. My metcon has suffered, but that's more by choice and not circumstance. My back and shoulders felt great all weekend, despite the volume and loading. I was pretty beat up finally for days following the comp, but that was more because of the Muscle ups then anything else. Looking forward to seeing what another year will bring.
10.03.2012
Two Heroes and a Drugged Surfer
Feel like I've been running on fumes lately. I've had a pretty busy past few weeks with my girls basketball season winding down and lots of things going on at home. Trying to make sure the important things in life are taking care of first so the blog has been neglected a bit. Training has been much less than I would like heading into a competition, but the intensity has been pretty good.
9.28.12
Hero WOD
"Nutts"
Complete for time:
10 HSPUs
15 Deadlifts (250#)
25 Box Jumps (30")
50 Pull Ups
100 Wallball Shots (20#)
200 DUs
400m Run w/ 45# plate
= 25:54
- Terrible and left my legs tore up for about 3 days after. A Hero WOD is about the suffering and this one was definitely fitting. I was hoping for more of a 20-23:00 finish, but the wallballs destroyed me a lot more than I expected. I took a nice steady pace all the way to the wallballs and was feeling pretty good. The last 15 reps of pull ups were a struggle, but it I felt okay. Got to 35ish WBs and knew I was in for it. I had about 6-8 no reps throughout. Had to chop it up in sets of 10s. WBs had the top of my quads just on fire, but my arms felt great still so I thought I would be in good shape for DUs. Finished WBs in the 14 mins. and some change. Hoping to get out of DUs by 18...that time quickly came and went. I ripped off 40 something to start and it set my calves and lower quads on fire. Just couldn't get it together and that really disappointed me because I consider DUs one of my strengths. I've never run carrying a plate and that was pretty miserable. I still can't say that I've run carrying a plate because I pretty much walked briskly with it...not to mention that I grabbed the wrong plate and picked up the 55#er. Great community event none the less.
10.2.12
Lunchtime WOD
"Surfer on Acid" (courtesy of Ben Bergeron's Competitor's WOD)
3 rds FT:
400m Run
21 Burpees
= 10:41
- I hate making up my own WODs, especially ones that don't involve barbells. I do love checking out CFNE's stuff and Outlaws. I don't follow either program completely due to time restraints, but really like to do what I can when I can. Bergeron's stuff always makes me laugh because of his crazy names for his WODs. So this was the first day post "Nutts" that my legs have finally felt good enough to work on. Running and burpees both things I suck at...let's do it. My goal was to stay under or as close to 9:00. I was there all the way until the 3rd run. I left for the run at 7:15ish and thought okay I just gotta pick it up a little bit to at least stay under 10. I must have spaced out in the middle of the run because I got back at 9:46 and hit the floor as fast as I could. I lost focus and was not happy about the results on this one. I will definitely revisit this one from time to time as a benchmark.
PC Work
3 rds:
1:00 Chinese Arch
25 Sit ups
Strength P.M.
Front Squat - 5 x 5; heavy as possible
bar(8) - 135(5) - 185(5) - 225(5) --- 300
- Pretty brutal on some beat up legs. After the first set I really thought I bit off more than I could chew. I made it through though, but it was definitely tough.
10.3.12
Strength
Split Stance Press - 3 x 5; heavy as possible
bar(8) - 95(5) - 135(5) --- 155 - 165 - 175
- solid work...nothing special
Hero WOD
"D.T."
5rds FT:
12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 Push Jerks (155#)
= 8:18
- Another gut check! The rest of the gym did this one on Monday. CT & Charlie put up some good scores and had me worried if I could match them...honestly. I was pretty anxious about this one. It's a heavier WOD, it's one I've never done before, and there's a lot of back work. I was two rounds in at 2:00. Then my grip started to go on the deads. I was holding on to the bar as long as I could for the hangs. It actually flew out of my hands 3 times during the WOD. At some point in the 3rd round I had a moment of panic and really thought I might not be able to finish this WOD. I shut the voice up quickly though and got back to work. If it wasn't for Chris yelling in my ear I wouldn't have gotten the time I got, which beat him by a mere 3 seconds. Good training partners are invaluable.
Time to rest up and get er' done this weekend at Fitober Fest!!
9.28.12
Hero WOD
"Nutts"
Complete for time:
10 HSPUs
15 Deadlifts (250#)
25 Box Jumps (30")
50 Pull Ups
100 Wallball Shots (20#)
200 DUs
400m Run w/ 45# plate
= 25:54
- Terrible and left my legs tore up for about 3 days after. A Hero WOD is about the suffering and this one was definitely fitting. I was hoping for more of a 20-23:00 finish, but the wallballs destroyed me a lot more than I expected. I took a nice steady pace all the way to the wallballs and was feeling pretty good. The last 15 reps of pull ups were a struggle, but it I felt okay. Got to 35ish WBs and knew I was in for it. I had about 6-8 no reps throughout. Had to chop it up in sets of 10s. WBs had the top of my quads just on fire, but my arms felt great still so I thought I would be in good shape for DUs. Finished WBs in the 14 mins. and some change. Hoping to get out of DUs by 18...that time quickly came and went. I ripped off 40 something to start and it set my calves and lower quads on fire. Just couldn't get it together and that really disappointed me because I consider DUs one of my strengths. I've never run carrying a plate and that was pretty miserable. I still can't say that I've run carrying a plate because I pretty much walked briskly with it...not to mention that I grabbed the wrong plate and picked up the 55#er. Great community event none the less.
10.2.12
Lunchtime WOD
"Surfer on Acid" (courtesy of Ben Bergeron's Competitor's WOD)
3 rds FT:
400m Run
21 Burpees
= 10:41
- I hate making up my own WODs, especially ones that don't involve barbells. I do love checking out CFNE's stuff and Outlaws. I don't follow either program completely due to time restraints, but really like to do what I can when I can. Bergeron's stuff always makes me laugh because of his crazy names for his WODs. So this was the first day post "Nutts" that my legs have finally felt good enough to work on. Running and burpees both things I suck at...let's do it. My goal was to stay under or as close to 9:00. I was there all the way until the 3rd run. I left for the run at 7:15ish and thought okay I just gotta pick it up a little bit to at least stay under 10. I must have spaced out in the middle of the run because I got back at 9:46 and hit the floor as fast as I could. I lost focus and was not happy about the results on this one. I will definitely revisit this one from time to time as a benchmark.
PC Work
3 rds:
1:00 Chinese Arch
25 Sit ups
Strength P.M.
Front Squat - 5 x 5; heavy as possible
bar(8) - 135(5) - 185(5) - 225(5) --- 300
- Pretty brutal on some beat up legs. After the first set I really thought I bit off more than I could chew. I made it through though, but it was definitely tough.
10.3.12
Strength
Split Stance Press - 3 x 5; heavy as possible
bar(8) - 95(5) - 135(5) --- 155 - 165 - 175
- solid work...nothing special
Hero WOD
"D.T."
5rds FT:
12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 Push Jerks (155#)
= 8:18
- Another gut check! The rest of the gym did this one on Monday. CT & Charlie put up some good scores and had me worried if I could match them...honestly. I was pretty anxious about this one. It's a heavier WOD, it's one I've never done before, and there's a lot of back work. I was two rounds in at 2:00. Then my grip started to go on the deads. I was holding on to the bar as long as I could for the hangs. It actually flew out of my hands 3 times during the WOD. At some point in the 3rd round I had a moment of panic and really thought I might not be able to finish this WOD. I shut the voice up quickly though and got back to work. If it wasn't for Chris yelling in my ear I wouldn't have gotten the time I got, which beat him by a mere 3 seconds. Good training partners are invaluable.
Time to rest up and get er' done this weekend at Fitober Fest!!
9.25.2012
Lots of Running & Heavy Deads
Took advantage of a some great Fall weather and jumped outside for some extra conditioning earlier in the day. Got some more of that great weather later at Prevail. Hamstrings are feeling it today.
Morning Conditioning
100m Sprints x 16 (1:00 REST)
1st half: 15.6 - 15.5 - 15.6 - 16.9 - 16.3 - 17.7 - 16.9 - 18.4
2nd half: 17.6 - 17.4 - 17.4 - 18.2 - 17.3 - 18.6 - 18.3 - 20.2
- Whew!! This was a lot rougher than expected, but very needed. I enjoy some good sprint work, but I forgot how rough they were. Got through the first 6 and thought maybe 10 was god enough. Got to 10 and thought...eh....only 6 more. Got to 4 and started thinking about stopping. Repeat same thought at 3. At 2 left I was hurting and goal at this point was to stay below :20...failed on my last rep. My last year playing JUCO ball in 2001 this was our Fall conditioning test to get pads. I believe we had to make each one in under 15 or less. Oh what a decade will do!!
Hurdle Jumps - 6 hurdles x 4
Strength (PM)
Deadlifts - 20 mins. to est. 5RM
Clean Grip
bar(8) - 135(8) - 185 - 225 - 275 - 315 - 365
Trad. Grip
405
- Wanted to use the clean grip for all sets, but I couldn't bear the pain in my thumb any longer after 365. 5 reps was just too long to hold on to the bar for. 405# was good enough for me.
WOD
400m Run
15 Pwr Cleans (115#)
400m Run
12 Pwr Cleans
400m Run
9 Pwr Cleans
400m Run
6 Pwr Cleans
= 10:34
- All cleans were UB. Weight was easy. Never even thought of breaking up the sets. I thought about going up to 135, but was worried about my back being too fatigued from deads and the extra running to keep it together. I was wrong. Regret not going heavier. Think I still would have gone UB all the way through. Live and learn.
Cash Out
strict GH Raises - 4 x 6
GHD Sit Ups - 1 x 10
Morning Conditioning
100m Sprints x 16 (1:00 REST)
1st half: 15.6 - 15.5 - 15.6 - 16.9 - 16.3 - 17.7 - 16.9 - 18.4
2nd half: 17.6 - 17.4 - 17.4 - 18.2 - 17.3 - 18.6 - 18.3 - 20.2
- Whew!! This was a lot rougher than expected, but very needed. I enjoy some good sprint work, but I forgot how rough they were. Got through the first 6 and thought maybe 10 was god enough. Got to 10 and thought...eh....only 6 more. Got to 4 and started thinking about stopping. Repeat same thought at 3. At 2 left I was hurting and goal at this point was to stay below :20...failed on my last rep. My last year playing JUCO ball in 2001 this was our Fall conditioning test to get pads. I believe we had to make each one in under 15 or less. Oh what a decade will do!!
Hurdle Jumps - 6 hurdles x 4
Strength (PM)
Deadlifts - 20 mins. to est. 5RM
Clean Grip
bar(8) - 135(8) - 185 - 225 - 275 - 315 - 365
Trad. Grip
405
- Wanted to use the clean grip for all sets, but I couldn't bear the pain in my thumb any longer after 365. 5 reps was just too long to hold on to the bar for. 405# was good enough for me.
WOD
400m Run
15 Pwr Cleans (115#)
400m Run
12 Pwr Cleans
400m Run
9 Pwr Cleans
400m Run
6 Pwr Cleans
= 10:34
- All cleans were UB. Weight was easy. Never even thought of breaking up the sets. I thought about going up to 135, but was worried about my back being too fatigued from deads and the extra running to keep it together. I was wrong. Regret not going heavier. Think I still would have gone UB all the way through. Live and learn.
Cash Out
strict GH Raises - 4 x 6
GHD Sit Ups - 1 x 10
9.22.2012
FGB
Finally did it! A year ago I hurt my back, prepping for FGB, being an idiot on SDHPs. I'm a lot stronger and smarter because of it. We hosted FGB at CF Prevail and invited the crew from CF Huntley to come join us. It was a great atmosphere with some good people.
Fight Gone Bad
3 rounds for reps:
1:00 Wall Balls (20#) (26-21-21)
1:00 SDHPs (75#) (20-17-15)
1:00 Box Jumps (20") (35-30-23)
1:00 Push Press (75#) (30-25-20)
1:00 Row for Cals (16-11-13)
1:00 REST
= 323
- That was as tough as advertised. This being my first time I really had no goal, no expectations. The only thing going through my mind was be smart. Wall balls never got as bad as I thought they would. SDHPs were more like clean pulls. I was popping em off my hip and just tried to keep a steady pace. Box jumps fell apart in the third round. Push press was rough in the first round. I couldn't find a steady groove and was fumbling all around. I'm short...rowing sucks...enough said.
Fight Gone Bad
3 rounds for reps:
1:00 Wall Balls (20#) (26-21-21)
1:00 SDHPs (75#) (20-17-15)
1:00 Box Jumps (20") (35-30-23)
1:00 Push Press (75#) (30-25-20)
1:00 Row for Cals (16-11-13)
1:00 REST
= 323
- That was as tough as advertised. This being my first time I really had no goal, no expectations. The only thing going through my mind was be smart. Wall balls never got as bad as I thought they would. SDHPs were more like clean pulls. I was popping em off my hip and just tried to keep a steady pace. Box jumps fell apart in the third round. Push press was rough in the first round. I couldn't find a steady groove and was fumbling all around. I'm short...rowing sucks...enough said.
Falling Behind...
Busy, busy, busy...here's a quick recap...nothing special.
9.17.12
Strength
Press - 5 x 5 @ 80% (230 1RM)
bar(10)-95(8)-135(5) --- 185 - 185 - 185 -185 - 185 w/ a spot
- Failed on the 5th rep of the 4th set. Charlie spotted for the 5th and I squeezed out all 5. Good work tonight.
WOD
4 x 500m Row (3:30 REST)
Damper @ 6
1:42.7/500m
29 s/m
Total Time: 6:50
- More rowing...yea me!!
9.18.12
Strength
OHS - 7 x 1
bar(10)-95(5)-135(3) --- 165 - 185 - 225 -245 - 245 - 255 PR - 275 PR
- Very happy with 275! Running pretty low coming in and wasn't overly excited for OHS. The first crack at 245 was hilarious. I sank down into a squat and my heels came up higher and higher. I was on my toes by the time I was parallel. During that rep my shoulders loosened up some how and the next three reps were flawless. Felt so good at 275 I would have went for more, but time was out and I had to move on to the WOD.
WOD
3 rds of:
12 Deadlifts (225#) (all UB)
6 HSPUs (all UB)
then...
3 rds of:
12 ball slams (30#) (UB-UB-8/4)
6 pull ups (all UB)
= 4:44
- Great WOD! The second part really caught up to me. The ball slams seemed heavier than the stinkin' deads. Had to take a quick breather in the 3rd round and I just couldn't push through any longer. CT got me on this one by about :15...I was a little slower on those ball slams than I thought.
9.20.12
OWOD
Cleans - 7 x 3
bar progressions
135(2x3...full, hang, hang) - 185 - 225(2x3) - 245 - 265 - 265 - 265 - 265 - 275
- Pretty rough go tonight. PC was still pretty wore out from the deads two days ago. Wasn't my best work by far.
Clean Pulls - 3 x 3 @ 365
- Terrible work. Very sloppy. Attempted this too fatigued.
9.17.12
Strength
Press - 5 x 5 @ 80% (230 1RM)
bar(10)-95(8)-135(5) --- 185 - 185 - 185 -
- Failed on the 5th rep of the 4th set. Charlie spotted for the 5th and I squeezed out all 5. Good work tonight.
WOD
4 x 500m Row (3:30 REST)
Damper @ 6
1:42.7/500m
29 s/m
Total Time: 6:50
- More rowing...yea me!!
9.18.12
Strength
OHS - 7 x 1
bar(10)-95(5)-135(3) --- 165 - 185 - 225 -
- Very happy with 275! Running pretty low coming in and wasn't overly excited for OHS. The first crack at 245 was hilarious. I sank down into a squat and my heels came up higher and higher. I was on my toes by the time I was parallel. During that rep my shoulders loosened up some how and the next three reps were flawless. Felt so good at 275 I would have went for more, but time was out and I had to move on to the WOD.
WOD
3 rds of:
12 Deadlifts (225#) (all UB)
6 HSPUs (all UB)
then...
3 rds of:
12 ball slams (30#) (UB-UB-8/4)
6 pull ups (all UB)
= 4:44
- Great WOD! The second part really caught up to me. The ball slams seemed heavier than the stinkin' deads. Had to take a quick breather in the 3rd round and I just couldn't push through any longer. CT got me on this one by about :15...I was a little slower on those ball slams than I thought.
9.20.12
OWOD
Cleans - 7 x 3
bar progressions
135(2x3...full, hang, hang) - 185 - 225(2x3) - 245 - 265 - 265 - 265 - 265 - 275
- Pretty rough go tonight. PC was still pretty wore out from the deads two days ago. Wasn't my best work by far.
Clean Pulls - 3 x 3 @ 365
- Terrible work. Very sloppy. Attempted this too fatigued.
9.15.2012
A Year Already
CF Prevail Anniversary WOD!!! Crazy...can't believe the gym has been open for a year already! I've watched a lot come and some go. I've shared some great times under the bar and some lows. I've been blessed that Prevail has given me the opportunity to not just WOD with others, but do life with others. It still amazes me how sweating together can bond people together. I've always had a hard time selling the price of Crossfit. I still think to the motivated individual it can be easily be done for less at home. The one thing priceless about Crossfit is the community! Your "Box" community is worth every penny. Yes, coaching and programming is worth it too, but in this day and age, it can easily be substituted through cheaper means. The "box" community can not! The bond that you create with those you sweat with throughout the year can't be found on the internet...I don't care how big your social media network is. Overtime, we share more than sweat. Anyone and everyone you talk to has that "story" of how Crossfit has helped change them...truth is it's the community that you discover helped them in some way or another.
Anniversary WOD
12:00 AMRAP
250m Row
12 KB Swings (53#)
12 Box Jumps (24")
12 Wall Balls (20#)
= 4 + 267
- Great group to WOD with on this one. Bobby, CT, Alex, Brandon, Kir, and Milica were all in on this one. The WOD was great. Reps were just enough to stay moving and think about breaking, but short enough to still fight through it. The way the WOD was set up had a nice vibe to it too. The lead changed hands I don't know how many times. Great partners, solid push!! Great way to celebrate the year!
Anniversary WOD
12:00 AMRAP
250m Row
12 KB Swings (53#)
12 Box Jumps (24")
12 Wall Balls (20#)
= 4 + 267
- Great group to WOD with on this one. Bobby, CT, Alex, Brandon, Kir, and Milica were all in on this one. The WOD was great. Reps were just enough to stay moving and think about breaking, but short enough to still fight through it. The way the WOD was set up had a nice vibe to it too. The lead changed hands I don't know how many times. Great partners, solid push!! Great way to celebrate the year!
9.14.2012
Are You Fitter Than a 6th Grader?
9/13/12
Another game day, which means another missed day at the gym. Put my students through a WOD for fitness day so I decided to see how I measured up to their whiteboard.
School WOD
3 rds for reps:
1:00 DUs (I had 5 of 140ish students able to do DUs in the WOD, the rest did SUs)
1:00 Sit Ups
1:00 Wall Balls (12#..heaviest one we got)
1:00 REST
= 392
- I took 2nd of the 6 for those who did DUs. I had a 6th grade girl gymnast, who whipped out 30 UB the other day when I introduced DUs in warm ups, beat me by 3 reps. Being a 60# gymnast...her sit ups were much faster than mine :( My DUs struggled in the 2nd and 3rd rounds. I got 90 something in the first round, but only managed to get in the 70s the last two. The wall balls are deceiving. The ball is just light enough to keep you moving for a long time and to really bring on that lactic burn. Proud of the effort my kids gave today on this one. Not everyone's technique was perfect, but the effort all around was outstanding! Looking forward to introducing more throughout the rest of the year.
9/14/12
End of the week is here and I'm excited for the weekend. CF Prevail Anniversary WOD on Saturday and relax for the rest of the 3 day weekend. Need to get some OH maxes at the gym tonight...looking forward to it!
Strength
Press - est. a new 1RM
bar(10)-95(8)-135(3) - 155 - 185 - 205 - 215 - 230 PR
- Always happy with a 5# PR on OH work. Steady progress...I love it!
Push Press - est. a new 1RM
225 - 255 - 275 - 300 PR
- Haven't maxed in this one in over a year. My last PR was at 275, but I've been using 300 as a training max this whole cycle. So I was happy I was able to hit 300#! My buddy J is at 305#, so I gave 310# a shot twice and just couldn't do it...next time!!
Another game day, which means another missed day at the gym. Put my students through a WOD for fitness day so I decided to see how I measured up to their whiteboard.
School WOD
3 rds for reps:
1:00 DUs (I had 5 of 140ish students able to do DUs in the WOD, the rest did SUs)
1:00 Sit Ups
1:00 Wall Balls (12#..heaviest one we got)
1:00 REST
= 392
- I took 2nd of the 6 for those who did DUs. I had a 6th grade girl gymnast, who whipped out 30 UB the other day when I introduced DUs in warm ups, beat me by 3 reps. Being a 60# gymnast...her sit ups were much faster than mine :( My DUs struggled in the 2nd and 3rd rounds. I got 90 something in the first round, but only managed to get in the 70s the last two. The wall balls are deceiving. The ball is just light enough to keep you moving for a long time and to really bring on that lactic burn. Proud of the effort my kids gave today on this one. Not everyone's technique was perfect, but the effort all around was outstanding! Looking forward to introducing more throughout the rest of the year.
9/14/12
End of the week is here and I'm excited for the weekend. CF Prevail Anniversary WOD on Saturday and relax for the rest of the 3 day weekend. Need to get some OH maxes at the gym tonight...looking forward to it!
Strength
Press - est. a new 1RM
bar(10)-95(8)-135(3) - 155 - 185 - 205 - 215 - 230 PR
- Always happy with a 5# PR on OH work. Steady progress...I love it!
Push Press - est. a new 1RM
225 - 255 - 275 - 300 PR
- Haven't maxed in this one in over a year. My last PR was at 275, but I've been using 300 as a training max this whole cycle. So I was happy I was able to hit 300#! My buddy J is at 305#, so I gave 310# a shot twice and just couldn't do it...next time!!
1st FAIL @ 310#
WOD
4 rds FT:
5 Ring Dips
10 Ring Rows
15 HR Push Ups
= 4:33 (Bonus 5th round = 6:29)
- Breezed through until the 4th round. Ring dips started to fail and push ups were rough! Wanted to WOD a little longer so I added one more round.
Cash Out
2 x 10 T2B
- UB on both sets. Had a real nice kip going. Again, extra core work and strict work paying off.
9.12.2012
Back On Track
Had a much better mood going into the gym tonight. Feeling pretty rested. Over the whole back squat mishap and smarter from because of it! Ready to have some redemption on the Front Squat tonight.
Strength
Front Squat - est. a new 1RM
bar(10)-135(8)-185(5)-225(2)- 275 - 315 - 365 - 385 PR -405
- Stoked! Added another 10# to my front squat! Probably had a another 5 in there, but wanted to give 405 a crack. I thought I handled it pretty well, until I tried to stand it up..haha. My goal gets closer and closer!!! Can't wait for the next few months of training! Just gotta keep working hard and stay out of my comfort zone!
WOD
3 rds FT:
400m Row
21 Wall Ball Sit Ups (20#)
12 Power Cleans (115#) (all UB)
= 10:41
- Good WOD! Pushed it pretty good on this one. The whole WOD I was chasing CT's time from the class before, which I thought was 10:26. I was around 6-8 reps in to my last round of cleans when I past that time. I thought about dropping the bar at that point for a rest, but decided to fight through it. CT started counting down and I thought he was doing it to keep me sub 11. Once I was done he pointed out that I got him by :04 because I read his time wrong. Sweet!
PC Work
Accumulate 3:00 Chinese Arch w/ 25# - 1 loooong set. Time to up the weight!
Strength
Front Squat - est. a new 1RM
bar(10)-135(8)-185(5)-225(2)- 275 - 315 - 365 - 385 PR -
- Stoked! Added another 10# to my front squat! Probably had a another 5 in there, but wanted to give 405 a crack. I thought I handled it pretty well, until I tried to stand it up..haha. My goal gets closer and closer!!! Can't wait for the next few months of training! Just gotta keep working hard and stay out of my comfort zone!
WOD
3 rds FT:
400m Row
21 Wall Ball Sit Ups (20#)
12 Power Cleans (115#) (all UB)
= 10:41
- Good WOD! Pushed it pretty good on this one. The whole WOD I was chasing CT's time from the class before, which I thought was 10:26. I was around 6-8 reps in to my last round of cleans when I past that time. I thought about dropping the bar at that point for a rest, but decided to fight through it. CT started counting down and I thought he was doing it to keep me sub 11. Once I was done he pointed out that I got him by :04 because I read his time wrong. Sweet!
PC Work
Accumulate 3:00 Chinese Arch w/ 25# - 1 loooong set. Time to up the weight!
9.11.2012
A Time to Remember...
Had my first game of the season tonight so I knew I wouldn't be able to make it to Prevail so I tried to choose a good school WOD to do to make up for it. My students run the mile every Tuesday at Woodlawn. Typically, I have a standard running warm up on the board for them to follow before they run. Today I decided to offer Option B as well. I put up a little 3-5 minute "9-11" styled WOD for them to do before their mile run.
The WOD was...
9 rds of:
5 Burpees
6 Sit Ups
Was it terrible? No, not to most that took part, but it was bad enough. Try to think like a middle schooler for a second. Most dread running the mile and doing any amount of burpees...much less 45 of them right before running the mile. Most of the kids I have now were too young to remember that day or weren't even born yet. To hear the discussions that took place over whether to do the WOD or regular warmups was very uplifting to my heart as a teacher and adult who experienced that day.
I was in my last Fall of JUCO football in So Cal. I remember waking up for class and walking into the living room and the TV on replaying the crash into the towers. My roommates had been up watching for a while already. I can't remember if class that day was canceled or not, but I remember going to practice and reality setting in on the effects of what took place. My JUCO was close to Twentynine Palms marine base. A good third of our team were ex-marines or reservist that our D-Line (who was a marine) coach recruited from there. It was the second week of the season and we had a big rivalry game coming up. A lot of guys had to stay home near a phone for the next few days because they were put on alert that they might be deployed. Football wasn't a focus for them at that point...if anything it was distraction of things possibly to come.
I won't ever forget how this country operated before the towers were taken down. I got to experience America and it's freedoms beforehand. I hope the generations to come will learn to respect it the same way as those that experienced it as well.
School WOD
9 rds FT:
11 Burpees
11 Wall Balls (12#)
= 13:57
- Holy crap...I'm 32 and I hate burpees just as much as my students. It took a while to talk myself into this one. At one point I found myself pacing back and forth internally discussing how crappy this was going to be. By the 3rd round I was kicking myself for coming up with this WOD, by the 5th clarity hit and I was reminded of how terrible it was and why it should be. I finished seconds before the my next class came in. If I had more time I would have liked to add the 2001m run in before and after, but the way I run...I didn't have enough to get attempt it. 12# is the heaviest wall ball we have a at school. I'm ordering a 25# soon thanks to my bro in law's Bday gift! Plenty of suck and sweat to honor a day this country and it's people should never forget!
The WOD was...
9 rds of:
5 Burpees
6 Sit Ups
Was it terrible? No, not to most that took part, but it was bad enough. Try to think like a middle schooler for a second. Most dread running the mile and doing any amount of burpees...much less 45 of them right before running the mile. Most of the kids I have now were too young to remember that day or weren't even born yet. To hear the discussions that took place over whether to do the WOD or regular warmups was very uplifting to my heart as a teacher and adult who experienced that day.
I was in my last Fall of JUCO football in So Cal. I remember waking up for class and walking into the living room and the TV on replaying the crash into the towers. My roommates had been up watching for a while already. I can't remember if class that day was canceled or not, but I remember going to practice and reality setting in on the effects of what took place. My JUCO was close to Twentynine Palms marine base. A good third of our team were ex-marines or reservist that our D-Line (who was a marine) coach recruited from there. It was the second week of the season and we had a big rivalry game coming up. A lot of guys had to stay home near a phone for the next few days because they were put on alert that they might be deployed. Football wasn't a focus for them at that point...if anything it was distraction of things possibly to come.
I won't ever forget how this country operated before the towers were taken down. I got to experience America and it's freedoms beforehand. I hope the generations to come will learn to respect it the same way as those that experienced it as well.
School WOD
9 rds FT:
11 Burpees
11 Wall Balls (12#)
= 13:57
- Holy crap...I'm 32 and I hate burpees just as much as my students. It took a while to talk myself into this one. At one point I found myself pacing back and forth internally discussing how crappy this was going to be. By the 3rd round I was kicking myself for coming up with this WOD, by the 5th clarity hit and I was reminded of how terrible it was and why it should be. I finished seconds before the my next class came in. If I had more time I would have liked to add the 2001m run in before and after, but the way I run...I didn't have enough to get attempt it. 12# is the heaviest wall ball we have a at school. I'm ordering a 25# soon thanks to my bro in law's Bday gift! Plenty of suck and sweat to honor a day this country and it's people should never forget!
9.10.2012
Too Greedy...
Here it is..Max Week! I've had some good sessions under the bar the last 8 weeks time to see if it's paid off. It has...it definitely has...not it's time to put my money where my mouth is. My legs felt pretty dead heading into the gym, but my energy level felt good.
Strength
Back Squat - est. a new 1RM
bar(10)-135(8)-185(5)-225(3)-275(3)- 315 - 365 - 405 - 455 -485 - 475
- Greed...that's what wrecked me tonight. I'm usually a pretty good judge on what I can and can not handle...tonight though I was not. I hit 455 (only 5# under current PR) easy, which led me to think I had 485 no problem. I was wrong. Slightly depressed at my miscalculation I tried to go for 475 and failed there too. I truly believe 475 is there, probably should have given it one more try, but I ran out of time. I may take another crack at it later in the week depending on how the rest of the week goes.
WOD
3 rds FT:
400m Run
25 Walking Lunges
10 K2E (UB-UB-8/2)
- Pretty easy WOD. I suck at running...we all know this. I pushed my runs as best I could. The lunges were no biggie. Probably my best performance on K2E though ever. I had a nice kip going on 3 rounds...very happy with that. Definitely felt all the core work I've been doing pay off on this one!
Strength
Back Squat - est. a new 1RM
bar(10)-135(8)-185(5)-225(3)-275(3)- 315 - 365 - 405 - 455 -
- Greed...that's what wrecked me tonight. I'm usually a pretty good judge on what I can and can not handle...tonight though I was not. I hit 455 (only 5# under current PR) easy, which led me to think I had 485 no problem. I was wrong. Slightly depressed at my miscalculation I tried to go for 475 and failed there too. I truly believe 475 is there, probably should have given it one more try, but I ran out of time. I may take another crack at it later in the week depending on how the rest of the week goes.
WOD
3 rds FT:
400m Run
25 Walking Lunges
10 K2E (UB-UB-8/2)
- Pretty easy WOD. I suck at running...we all know this. I pushed my runs as best I could. The lunges were no biggie. Probably my best performance on K2E though ever. I had a nice kip going on 3 rounds...very happy with that. Definitely felt all the core work I've been doing pay off on this one!
9.08.2012
A Better Feel
Didn't get in as early as I usually do on Saturdays, but I managed to get a good row before coaching. Saw some great work from Tiny and Tara during Oly class, both are really coming along. Got in some high box work of my own after.
Endurance Row
14:01.8 - 3395m - 2:03.9/500m - 24 s/m
- Had no goals in mind when I started...just row and get a good sweat going. I covered the monitor up so the only thing I could see was s/m. I just wanted to row until class got started. As much as I hate the rower...it's better than a two mile run any day of the week. Wish I had one for the basement...it would be nice in the basement before I head to work.
OWOD
7 x 2 - Hi Box Snatch (@hip) - heavy as possible, REST 2:00
bar progression
75(5)-95(5)-135-155 --- 175 - 185 - 195 - 195 - 195 - 200 - 200
- Still trying to drill in getting tall, staying on the heels, and proper hip strike. My cock bone has really been taking a beating on low strikes of the bar, but when I get to tall and get my shoulders back...I can get that bar moving and it feels great!! I had some misses in the last 3 sets. I was usually forward in the 2nd catch a bit. The first rep of each set was great, but the 2nd one I would start to wind up and just wasn't bringing the hips through properly. After the miss, I would refocus and be okay. Not great work, but still making strides.
Snatch Pulls - 3 x 5 @ 225, 235, 245 - heavy as possible, REST :60
- Pretty simple here. Focused on the sweep and keeping the weight on the heels.
WS Style Sled Drag - 3 x 50m (6 cement squares down & 6 back) w/ 4 45's
- Not very good work here. Need to get a belt to wear during this so the sled doesn't bounce as much. Trying to figure out the weight was tricky too. Last time I dragged on asphalt with a metal skids. The fiberglass skis on the dog sled make that thing move pretty smooth. Load should probably be 5-6 45s next time.
9.07.2012
FGB Prep
My wife and I made it to the 630p class tonight and found out we were the only ones there. It was rather nice. We enjoy being able to WOD together and it's even better when we are the only ones sometimes. We skipped strength for the night so we could get out quickly though and grab a bite to eat with some friends. FGB is coming up so I was excited to have a little prep work tonight. Last year, I hurt my back prepping for FGB. I've come along way in a year and am excited to finally be healthy enough to go do the WOD.
WOD
4 rounds for reps:
1:00 Box Jumps (20") [40-37-32-40]
1:00 Push Press (75#) [35-30-25-27]
1:00 Row (cals) [16-15-15-16]
1:00 REST
= 328
- Not bad. My goal was 330. I really wanted some volume and I got it. 350 was very doable. I recovered a lot better than I thought during the rest round. The 20" box makes a huge difference. In those middle rounds I had some weird twinge in my right ankle which slowed me down a lot. I stopped rebounding completely. Whatever it was it went away and I was fine again in the 4th. PP were hard to judge. I found a good groove, but staying back on my heels and getting a good rack position is going to be key. I didn't waste too much time on the row. I cranked the damper up to 10 and pulled hard, probably getting about a cal/pull. Once I got to 12-13, I coasted and managed the last few cals as active rest. I could make up some point here come FGB. Excited for a little more prep work this week. The SDHP and wall balls are going to be the death of me in this WOD for sure.
WOD
4 rounds for reps:
1:00 Box Jumps (20") [40-37-32-40]
1:00 Push Press (75#) [35-30-25-27]
1:00 Row (cals) [16-15-15-16]
1:00 REST
= 328
- Not bad. My goal was 330. I really wanted some volume and I got it. 350 was very doable. I recovered a lot better than I thought during the rest round. The 20" box makes a huge difference. In those middle rounds I had some weird twinge in my right ankle which slowed me down a lot. I stopped rebounding completely. Whatever it was it went away and I was fine again in the 4th. PP were hard to judge. I found a good groove, but staying back on my heels and getting a good rack position is going to be key. I didn't waste too much time on the row. I cranked the damper up to 10 and pulled hard, probably getting about a cal/pull. Once I got to 12-13, I coasted and managed the last few cals as active rest. I could make up some point here come FGB. Excited for a little more prep work this week. The SDHP and wall balls are going to be the death of me in this WOD for sure.
9.06.2012
Tabata Blows!
Took a rest day yesterday from Oly work. Went to the gym to coach, but chose to get back to the fam and keep it a short night. Legs still a little tight, but feeling great overall.
School AM WOD
5 rounds for reps:
1:00 running clock
200m shuttle run (:42-:50)
AMRAP T2B (9-6-5-4-4)
1:00 REST
= 28
- Beautiful day out so I decided to work on some running and more bodyweight movements. Kip actually felt pretty good today.
Later that day...
Strength
Front Squat - 5 x 1 @ 80-85-90-95-90% (375 1RM)
bar(10)-135(8)-185(5)-225(3)-255(3) --- 300 - 320 - 340 - 360 - 340
- Posture felt very strong tonight. Legs felt good. Balance was good. Ready to roll for next week. Goal is gonna be 385-90...405 would make me extremely happy...we'll see!
WOD
Tabata
Ring Push Ups - 14/12/10/10/9/5/4/5
Wall Balls - 6/9/5/6/7/7/6/7
DUs - 20/20/20/20/20/20/20/20
Sit Ups - 11/11/11/10/8/9/9/10
= 4/5/20/8
- I was feeling strong in the push ups and then they were just gone. The first round of WBs killed me. I missed the wall or the short of the target 5-6 times. I had no accuracy at all. Legs were totally fine, arms were just flat gone. had a better 2nd round and then they were gone again in the 3rd. Evened off after that. My rope got all tangled to crap by the fan I think. So it ate up 8-10 seconds of my first round. I was able to whip out a fast 20 to save my score. I just stayed there the rest of the rounds. I was finishing with about 8-10 seconds left per round. Just tried as much as I could to keep moving on the sit ups. Abs were pretty sore from the sit ups and burpees on Tuesday and the T2B earlier in the day didn't help.
Cash Out
Strict GH Raises (w/ 10#) - 3 x 8/6/6
School AM WOD
5 rounds for reps:
1:00 running clock
200m shuttle run (:42-:50)
AMRAP T2B (9-6-5-4-4)
1:00 REST
= 28
- Beautiful day out so I decided to work on some running and more bodyweight movements. Kip actually felt pretty good today.
Later that day...
Strength
Front Squat - 5 x 1 @ 80-85-90-95-90% (375 1RM)
bar(10)-135(8)-185(5)-225(3)-255(3) --- 300 - 320 - 340 - 360 - 340
- Posture felt very strong tonight. Legs felt good. Balance was good. Ready to roll for next week. Goal is gonna be 385-90...405 would make me extremely happy...we'll see!
WOD
Tabata
Ring Push Ups - 14/12/10/10/9/5/4/5
Wall Balls - 6/9/5/6/7/7/6/7
DUs - 20/20/20/20/20/20/20/20
Sit Ups - 11/11/11/10/8/9/9/10
= 4/5/20/8
- I was feeling strong in the push ups and then they were just gone. The first round of WBs killed me. I missed the wall or the short of the target 5-6 times. I had no accuracy at all. Legs were totally fine, arms were just flat gone. had a better 2nd round and then they were gone again in the 3rd. Evened off after that. My rope got all tangled to crap by the fan I think. So it ate up 8-10 seconds of my first round. I was able to whip out a fast 20 to save my score. I just stayed there the rest of the rounds. I was finishing with about 8-10 seconds left per round. Just tried as much as I could to keep moving on the sit ups. Abs were pretty sore from the sit ups and burpees on Tuesday and the T2B earlier in the day didn't help.
Cash Out
Strict GH Raises (w/ 10#) - 3 x 8/6/6
9.04.2012
Right Around the Corner
Feeling well rested from the holiday weekend. Ready to get back in the gym and load up before max week. I got a CF competition about a month away so I'm going to steadily try and raise my weekly volume til then to get ready for it, but going to hold a majority of it back until after maxes next week.
School AM WOD
FT:
50 DUs
50 Burpees
50 Sit Ups
50 DUs
= 7:12
- In an effort to work on my weaknesses...burpees and sit ups seemed like a good place to start! Pushed my pace as best I could on the burpees. Got to the sit ups and my core was on fire from breathing so hard and the work already done. The DUs were basically a warm up for the burpees.
Later that day...
Strength
Back Squat - 5 x 1 @ 95% (460 1RM)
bar(10)-135(8)-185(5)-225(5)-275(5)-315(3)-365(1)-405(1) --- 440
...10 sec. Walkout @ 495#
- Felt very strong tonight! I had a lot of snap out of the bottom. Getting some good bounce and reengaging the hips well. Missed my depth on the first set so I dropped that set. Made sure I hit bottom on all the rest. Really hoping to break 500# next week or at least close the gap quite a bit. Heard about a this walkout trick a while back on lifting forum I troll, then saw Outlaw mention it again so I figured I would give it a try. Loaded 495# and stepped out of the rack and held it for a 10 sec. count and re-racked. Actually very happy with how my body felt under the load. Excited for next week!
WOD
15-12-9-6
(squat) Cleans (135#) (5/5/3/2- lots of singles the last 3 rounds w/ a rare dbl)
Pull Ups (UB-4/4/4-3/3/3-3/3)
= 7:23
- Saw this the night before and thought of bumping to 155# initially, but stayed at regular weight after the back squat session. Little disappointed in this one...I really should have been sub 7 at least. Cleans are difficult for me to keep my hands on in the rack position. The breaks in the first round came from missing my re-grip. I tried a couple of times in the later rounds, but found it easier to just drop. Should have pushed the pace more here. Got off the UB round of 15 pull ups and just couldn't hang on. Fought hard to have the least amount of breaks in the rest of my pull ups. Would like to do this one again someday.
School AM WOD
FT:
50 DUs
50 Burpees
50 Sit Ups
50 DUs
= 7:12
- In an effort to work on my weaknesses...burpees and sit ups seemed like a good place to start! Pushed my pace as best I could on the burpees. Got to the sit ups and my core was on fire from breathing so hard and the work already done. The DUs were basically a warm up for the burpees.
Later that day...
Strength
Back Squat - 5 x 1 @ 95% (460 1RM)
bar(10)-135(8)-185(5)-225(5)-275(5)-315(3)-365(1)-405(1) --- 440
...10 sec. Walkout @ 495#
- Felt very strong tonight! I had a lot of snap out of the bottom. Getting some good bounce and reengaging the hips well. Missed my depth on the first set so I dropped that set. Made sure I hit bottom on all the rest. Really hoping to break 500# next week or at least close the gap quite a bit. Heard about a this walkout trick a while back on lifting forum I troll, then saw Outlaw mention it again so I figured I would give it a try. Loaded 495# and stepped out of the rack and held it for a 10 sec. count and re-racked. Actually very happy with how my body felt under the load. Excited for next week!
WOD
15-12-9-6
(squat) Cleans (135#) (5/5/3/2- lots of singles the last 3 rounds w/ a rare dbl)
Pull Ups (UB-4/4/4-3/3/3-3/3)
= 7:23
- Saw this the night before and thought of bumping to 155# initially, but stayed at regular weight after the back squat session. Little disappointed in this one...I really should have been sub 7 at least. Cleans are difficult for me to keep my hands on in the rack position. The breaks in the first round came from missing my re-grip. I tried a couple of times in the later rounds, but found it easier to just drop. Should have pushed the pace more here. Got off the UB round of 15 pull ups and just couldn't hang on. Fought hard to have the least amount of breaks in the rest of my pull ups. Would like to do this one again someday.
9.03.2012
Great Weekend
Finished the month of August with another PR! I was pretty excited about coming into the gym today in hopes of following up Wednesday's Clean PR. Things went very well. September 1st marks the time of the year when things start to get a little crazy for me...HUNTING SEASON IS HERE!! It's a gonna be tough to get my workouts in during the next few months, especially once Oct.-Dec. come rolling around and the hunting gets good, but I'll do my best not to fall off. Stay tuned!
bar progressions
75(3x3)-95(2x3)-135(3)-155(2) --- 175 - 185 - 205 -215 - 215 - 225 - 225 - 235 - 245 - 245
- My hips and timing felt great from the start. Felt really fast and smooth the entire night. I kept my long sleeve on to keep the body temp up and I always think that helps to stay nice and loose. I was feeling really confident after hitting the 235# because it felt very fast. My bar speed on my lifts now compared to the beginning of the Summer is night and day. All the time spent in the gym and dissecting youtube clips of great lifters, reading this and that, and being super critical of myself is really starting to pay off. I should've stopped at 235#, but I was just too tempted. I'll just say 245# is very close!!
OWOD
Snatch - est. a new 1RMbar progressions
75(3x3)-95(2x3)-135(3)-155(2) --- 175 - 185 - 205 -
- My hips and timing felt great from the start. Felt really fast and smooth the entire night. I kept my long sleeve on to keep the body temp up and I always think that helps to stay nice and loose. I was feeling really confident after hitting the 235# because it felt very fast. My bar speed on my lifts now compared to the beginning of the Summer is night and day. All the time spent in the gym and dissecting youtube clips of great lifters, reading this and that, and being super critical of myself is really starting to pay off. I should've stopped at 235#, but I was just too tempted. I'll just say 245# is very close!!
Snatch 235#
245# Miss
went home and got about 5 hours of sleep...walked to the bathroom and my hands and shoulders were just aching...laced up my boots and grabbed Mya and my shotgun...God rewarded me with this great morning!!
Lots of action, lots of laughs...can't ask for more!!
Snuck in this little at home WOD on Monday evening after some fun in the water...
WOD
3 rds FT:
400m Run
15 C2D Push Ups
30 Squats
= 9:26
- Nice little WOD to get me moving after a beer & meat filled night the evening before. Thighs were burning a bit on that last run. Those last 30 squats didn't feel good either! Gotta get a lot better.
8.30.2012
Nothing Special
Walked into the gym pretty pumped still about last night's Clean PR. Pretty tired from a long hot drive up school to Palatine and then from Palatine to the gym. Needless to say I'm here and I'm gonna give it all I got.
Strength
Push Press - 4 x 3 @ 80% (300 1RM)
Press - bar(10) - 95(10)
PP - 135(3) - 185(3) - 215(3) - 240
- Wrist was pretty sore from the cleans yesterday so some of the sets were 2-1 splits. Trying to focus on setting the head back and driving it straight through.
WOD
"Helen"
3 rounds FT:
400m Run
21 KB Swings (53#) (all UB)
12 Pull Ups (UB - 8/4 - 6/3/3)
= 9:34 (:01 PR)
- First run was around 1:48ish. I thought I was moving a lot faster on my runs, but I wasn't. I finished the first two rounds in 6:04 and thought "Sweet! Sub 9 here I come!"... got back in from last run at 8:12...DOOHHH!! Still finished with a :01 PR, but disappointed I let that sub 9 slip away! I gotta dig a little deeper to push through the suck better!
Strength
Push Press - 4 x 3 @ 80% (300 1RM)
Press - bar(10) - 95(10)
PP - 135(3) - 185(3) - 215(3) - 240
- Wrist was pretty sore from the cleans yesterday so some of the sets were 2-1 splits. Trying to focus on setting the head back and driving it straight through.
WOD
"Helen"
3 rounds FT:
400m Run
21 KB Swings (53#) (all UB)
12 Pull Ups (UB - 8/4 - 6/3/3)
= 9:34 (:01 PR)
- First run was around 1:48ish. I thought I was moving a lot faster on my runs, but I wasn't. I finished the first two rounds in 6:04 and thought "Sweet! Sub 9 here I come!"... got back in from last run at 8:12...DOOHHH!! Still finished with a :01 PR, but disappointed I let that sub 9 slip away! I gotta dig a little deeper to push through the suck better!
8.29.2012
A Little Competitive Inspiration...
I didn't feel exceptionally great yesterday at work. The soreness finally subsiding from previous work, my legs were still feeling a little heavy. Yesterday was the first day of basketball practice so I felt a little worn down as I headed into the gym. Original plan was to just do some heavy Jerk doubles and clean pulls and call it a night, but my iphone supplied a lot of fuel for the ride. I had a great conversation with my coach back home and as we hung up I got a text from my buddy at CF Freedom. He PR'd on his clean yesterday at 325#. I was absolutely thrilled for him. J is strong as an ox. I always love hearing about his numbers. I typically don't let his numbers bother me too much because I know how strong he is, but when it comes to the lifts...not gonna lie...it bothered me quite a bit as I thought about it. My cleans have been feeling good lately so I decided I would warm up and see where the weight took me tonight....
OWOD
Clean - work up to a heavy single
bar progressions
135(3)-165(3)-185(3)-225(3) --- 255 - 265 - 275 - 290 - 300 - 310 - 325 PR - 335 PR -345
- Warmed up and stretched out a bit and I actually felt pretty loose. Got into a nice sweat on bar progressions. By the time I got to 225# I was feeling really good. Built up rather slow from 255 - 275, but I could tell I wasn't gonna have a whole lot of juice tonight so I made some bigger jumps than I typically do. I hit 310 easy. I had to get 325 at least so I went straight there and it came up easy...a ton easier than 320 did in July. I jumped to 335 to put the nail in the coffin and it felt great. I was extremely happy about it, especially with how easy it felt. I loaded 345 up and took a half ass attempt at it, but was just too stoked about hitting 335 to make it happen. 335 put me back on top between J and I...it won't keep there for long, but it'll do for now!!
The drills I have been working on have really been helping out. The confidence stepping up to heavy weights has been huge. Clear thoughts going on under the bar in my technique. I still need to be a little more patient in getting tall before my second pull, but it's getting better.
Jerk - 7 x 2; heavy as possible
135(3)-155(3) --- 225 - 275 - 285 - 275 - 285
- This wasn't very focused work. Three people rotating on the box for jerks. My jerk has felt real off lately. I really need to take the weight off and work some drills. I have too much head movement going on right now. Caught myself in the throat real good at the end of Summer...I think that might still be fresh in my head or something. 285 felt really heavy. Gonna have to put more work in so I can keep up with my clean now!
OWOD
Clean - work up to a heavy single
bar progressions
135(3)-165(3)-185(3)-225(3) --- 255 - 265 - 275 - 290 - 300 - 310 - 325 PR - 335 PR -
- Warmed up and stretched out a bit and I actually felt pretty loose. Got into a nice sweat on bar progressions. By the time I got to 225# I was feeling really good. Built up rather slow from 255 - 275, but I could tell I wasn't gonna have a whole lot of juice tonight so I made some bigger jumps than I typically do. I hit 310 easy. I had to get 325 at least so I went straight there and it came up easy...a ton easier than 320 did in July. I jumped to 335 to put the nail in the coffin and it felt great. I was extremely happy about it, especially with how easy it felt. I loaded 345 up and took a half ass attempt at it, but was just too stoked about hitting 335 to make it happen. 335 put me back on top between J and I...it won't keep there for long, but it'll do for now!!
The drills I have been working on have really been helping out. The confidence stepping up to heavy weights has been huge. Clear thoughts going on under the bar in my technique. I still need to be a little more patient in getting tall before my second pull, but it's getting better.
335# Clean
Jerk - 7 x 2; heavy as possible
135(3)-155(3) --- 225 - 275 - 285 - 275 - 285
- This wasn't very focused work. Three people rotating on the box for jerks. My jerk has felt real off lately. I really need to take the weight off and work some drills. I have too much head movement going on right now. Caught myself in the throat real good at the end of Summer...I think that might still be fresh in my head or something. 285 felt really heavy. Gonna have to put more work in so I can keep up with my clean now!
8.28.2012
Return of the Lunch WOD
Well school is back in session so it's time to start the old routine up again. Knew I wasn't gonna be able to make it to Prevail tonight so I modified the WOD so I could do it here at school.
WOD
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Box Jumps (28"...height of our stage in the gym)
HSPUs
= 13:33
- The box jumps were a little tricky once I got started. The height of our stage was 28" first off, but the stage door is down as well. So I only had about 20-24" of depth before my face hit the stage door. Trying to rebound off the floor was tricky with the stage door. Needless to say they were a little slower than usual and I am now missing a good portion of skin off my left shin from a miss in the round of 8, which led to me no longer rebounding after that. HSPUs were cruising til I hit that round of 9. The last two rounds took up a significant amount of time 13:33. I'm having some sort of issue in my neck right now so I was a little more cautious than usual on the HSPUs. That one lit me up pretty good. Gotta get back to work on those HSPUs though.
Cash Out
Chinese Arches - 2 x 1:00
WOD
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Box Jumps (28"...height of our stage in the gym)
HSPUs
= 13:33
- The box jumps were a little tricky once I got started. The height of our stage was 28" first off, but the stage door is down as well. So I only had about 20-24" of depth before my face hit the stage door. Trying to rebound off the floor was tricky with the stage door. Needless to say they were a little slower than usual and I am now missing a good portion of skin off my left shin from a miss in the round of 8, which led to me no longer rebounding after that. HSPUs were cruising til I hit that round of 9. The last two rounds took up a significant amount of time 13:33. I'm having some sort of issue in my neck right now so I was a little more cautious than usual on the HSPUs. That one lit me up pretty good. Gotta get back to work on those HSPUs though.
Cash Out
Chinese Arches - 2 x 1:00
8.27.2012
Feeling Heavy...
Back home and still recovering from a great weekend. Legs still pretty sore from Friday's work. On top of that I got about an hour of sleep Saturday night after the wedding before I jumped on an early morning flight back home. Woke up tired on Monday for work and had a tough time shaking that sleepy feeling all day. Grabbed a little cat nap while watching some cartoons with Pip before the hitting the gym, but it didn't help much. Time to get back to my routine though because it's time to squat!
Strength
Back Squat - 4 x 3 @ 80% (460 1RM)
bar(10)-135(8)-185(8)-225(5)-275(3) --- 365
- This is a deload week, but it sure didn't feel like it. Weight felt heavy from the beginning. I could feel my legs getting tired during the warm ups so I cut them a set short. Despite the soreness, my squat felt very comfortable.
WOD
FT:
800m Run (4:20ish)
100 DUs (UB)
400m Run
75 DUs (lots of misses)
200m Run
50 DUs (UB)
= 11:22
- Legs were heavy on the half mile run to start. I was actually trying to push it on the runs, but my legs just didn't want to cooperate. My DUs felt great in the first round. I was able to breath and stay relaxed. Oddly, my quads weren't as bothered by these as they were on the runs. I had plenty of misses on the round of 75 though. I was able to string together another round of UBs to finish up with. I was really hoping for something in the 10s...so I'm not all that happy with this one. My legs were shot by the end of this one.
Cash Out
Strict GH Raises - 2 x 8
8.24.2012
A Visit to CF Foothill
Got to head back home this past weekend for one my best friend's wedding. It was a great trip overall. It's been about 5-6 years since the last time I was in So Cal. The place has a changed a lot, but most things are still the same. It was great to reconnect with a ton of old friends. I had some free time Friday morning so I decided to drop in to CF Foothill. My buddy, Nate, owns the place. They've been open for a little under a year now, I believe, and are doing great. Nate's been crossfitting for quite a long time and has been a consistent Regional competitor for the last few. He runs a great gym. His box is on the smaller side, but he's really created a great CF community inside it. If your in So Cal and need a place to train...check out CF Foothill...you won't regret it!
WOD
Battlefit West Qualifier #3
3 rds FT:
12 Power Snathes (135#....UB/dbls & singles last two rds)
12 Air Squats
12 Standing Alt. Lunges
12 Jumping Alt. Lunges
6 Jumping Squats
= 8:23
- WOW!! This wrecked my legs!!! It's 3 days later and I'm still feeling it. Initially looking at it, I didn't think it would get bad til after the first round of jumping lunges...WRONG...by the end of the squats my legs were already burning. The lunges back to back were rough. I thought I would be able to handle sets of 3s & 4s for the snatches, but stopping the bar on the way down was killing my thighs. Great WOD...big gut check to keep moving!
Strength
Max Height Box Jumps - 6x2
Worked up from the mid 30's and finally failed at 46". Nailed 44", but couldn't even get one at 46".
Snatch - 75% EMOTM x 9 (175#)
Clean & Jerk - 75% EMOTM x 9 (235#)
Weighted Step Ups - 2 x 8/leg (135#)
3 rds of:
50yd West Side Style (heel first walk) Sled Drags (125#)
15 Weighted Sit Ups (15#)
- Nate follows the CFNE's Competitors WOD for extra strength programming. He and few other members stuck around after to do the strength work from CFNE so I decided to join in. Like I said earlier, Nate's got a great group of guys to work with...one of them being Jon Pera who is a games competitor. Strength work was good. My O lifts felt great today. Snatches were the best they've been in a while. Step Ups were heavy. I really liked the sled drag...great PC work...now that we got dog sleds at Prevail I' gonna add these into my PC work rotation.
WOD
Battlefit West Qualifier #3
3 rds FT:
12 Power Snathes (135#....UB/dbls & singles last two rds)
12 Air Squats
12 Standing Alt. Lunges
12 Jumping Alt. Lunges
6 Jumping Squats
= 8:23
- WOW!! This wrecked my legs!!! It's 3 days later and I'm still feeling it. Initially looking at it, I didn't think it would get bad til after the first round of jumping lunges...WRONG...by the end of the squats my legs were already burning. The lunges back to back were rough. I thought I would be able to handle sets of 3s & 4s for the snatches, but stopping the bar on the way down was killing my thighs. Great WOD...big gut check to keep moving!
Strength
Max Height Box Jumps - 6x2
Worked up from the mid 30's and finally failed at 46". Nailed 44", but couldn't even get one at 46".
Snatch - 75% EMOTM x 9 (175#)
Clean & Jerk - 75% EMOTM x 9 (235#)
Weighted Step Ups - 2 x 8/leg (135#)
3 rds of:
50yd West Side Style (heel first walk) Sled Drags (125#)
15 Weighted Sit Ups (15#)
- Nate follows the CFNE's Competitors WOD for extra strength programming. He and few other members stuck around after to do the strength work from CFNE so I decided to join in. Like I said earlier, Nate's got a great group of guys to work with...one of them being Jon Pera who is a games competitor. Strength work was good. My O lifts felt great today. Snatches were the best they've been in a while. Step Ups were heavy. I really liked the sled drag...great PC work...now that we got dog sleds at Prevail I' gonna add these into my PC work rotation.
8.21.2012
Getting One In
School will officially begin tomorrow. Looking forward to another great year with my co-workers and students. We got a bunch of new fitness equipment in that I can't wait to put to good use. I'm heading to So Cal on Thursday night for one my best friend's wedding. Super excited as I haven't been back home in almost a decade. Looking forward to seeing some old friends! Hit Prevail up for a back squat session (couldn't miss that) and one last WOD before I head out of town. Tomorrow is my lovely daughter's 3rd birthday...family time tomorrow!
Strength
Back Squat - 5 x 2 @ 90% (460 1RM)
bar(10)-135(8)-185(8)-225(5)-275(5)-315(3)-365(2) --- 415
- Been sitting for two days straight and my back and hammies are feeling it. Quick stretch tonight though as I wanted to try retain some stretch reflex for the heavy sets. Burned through my warm ups to get my body temp up. Weight was feeling light from the jump. My legs definitely enjoyed the last two days off. 415# felt good on my back. Kept the reps as fast as possible and as deep as I could get em. Felt strong tonight!
Strength
Back Squat - 5 x 2 @ 90% (460 1RM)
bar(10)-135(8)-185(8)-225(5)-275(5)-315(3)-365(2) --- 415
- Been sitting for two days straight and my back and hammies are feeling it. Quick stretch tonight though as I wanted to try retain some stretch reflex for the heavy sets. Burned through my warm ups to get my body temp up. Weight was feeling light from the jump. My legs definitely enjoyed the last two days off. 415# felt good on my back. Kept the reps as fast as possible and as deep as I could get em. Felt strong tonight!
4th set...415# dbl Back Squat
WOD
5 rounds of total time - push ups for score:
400m Row (1:20, 1:22, 1:21, 1:26, 1:23)
1:00 ME HR Push Ups (34, 25, 22, 22, 21)
2:00 REST
= 1136 - 124 = 1012
- Another one of those "this looks easy" sneaky WODs. Last few rounds were a struggle on the rower. I had a good groove in the push ups. My arms were just swollen by the 3rd round of rowing. Thought my legs would give me more problems coming right off the squats, but nope...they were fine. Rowed next to Alex, which helped push me on the rower a ton.
Cash Out
Strict GH Raises - 4 x 8
- Gotta get the PC work in!
8.18.2012
Not As Good As I Hoped
Going on my 6th day in a row here. I had every intention on resting this morning. I went in to coach Oly and saw some great lifts this morning by Tiny, Tara, & Kir. Tiny is a big man who has been working his butt off to lose some weight and get better at his lifts through technique and mobility. He hit some great looking snatches this morning! It's hard to describe, but watching a 350+ pound fella hit full catch in the snatch is pretty stinking cool! Huge strides for him! Tara & Kir have been working real hard at technique and strengthening their squats. Both ladies hit some solid PRs today. As I was coaching I kept working on some shoulder mobility and I was pretty jazzed up by the time they were done so I decided to give it a go.
OWOD
Snatch - est. a new 1RM
bar progressions & drilling
75(full, hang, hang - 2 x 2) - 95(3 pos.- 2 x 2) - 125(3 pos. x 1) - 135(2) - 155(2) - 165 - 185(2) - 195 - 205 - 215 -225 - 225
- I was slightly disappointed in how this turned out. I was feeling very good all the way up to 185#. I was staying nice and warm and had a good groove going. Timing was on, everything was feeling good. Then, I had to take an unexpected break to help with some drop ins that were checking things out that took a little longer than expected. By the time I got back to the bar my body was already shutting things down. I tried to pick up where I left off at 185 and I was starting to stiffen up. I tried to take it back down to 135 and start from there again, but nothing felt how it did. My shoulders were starting to ache every time I dropped the bar. I eventually got up to 215 and stuck it. I gave 225 two cracks and called it a day...I just had lost my mojo man. Bummer, but it just wasn't meant to be today...that's all.
OWOD
Snatch - est. a new 1RM
bar progressions & drilling
75(full, hang, hang - 2 x 2) - 95(3 pos.- 2 x 2) - 125(3 pos. x 1) - 135(2) - 155(2) - 165 - 185(2) - 195 - 205 - 215 -
- I was slightly disappointed in how this turned out. I was feeling very good all the way up to 185#. I was staying nice and warm and had a good groove going. Timing was on, everything was feeling good. Then, I had to take an unexpected break to help with some drop ins that were checking things out that took a little longer than expected. By the time I got back to the bar my body was already shutting things down. I tried to pick up where I left off at 185 and I was starting to stiffen up. I tried to take it back down to 135 and start from there again, but nothing felt how it did. My shoulders were starting to ache every time I dropped the bar. I eventually got up to 215 and stuck it. I gave 225 two cracks and called it a day...I just had lost my mojo man. Bummer, but it just wasn't meant to be today...that's all.
8.17.2012
Surprise Team WOD
I was supposed to be heading to a friend's house to enjoy a good dinner and relax by the fire. My wife went ahead of me and was supposed to get a quick WOD in with her friend. En route I get a call from my buddy that we've been challenged and there goes my rest day. My buddy has a pretty sweet home gym set up...he should really tape and send it to main site..it's pretty stinkin' cool. Keep in mind...my buddy's wife just gave birth 6 weeks ago.
Team WOD
100 DUs
90 KB Swings (53#)
80 Push Presses (95#)
70 Step Ups (24")
60 Deadlifts (185#)
50 Box Jumps (24")
40 K2E
30 HR Push Ups
20 Pull Ups
10 Sprints (40 yds down & 40 yds back=1)
= 18:23 (Girls = 26:21)
- Turned out to be a pretty nice little WOD. I took a majority of the DUs & my partner took a load of the KB Swings. After that we split em down the middle. The step ups were probably the worst due to just awkwardness. Sprints seemed short, but weren't as easy as they looked on paper.
Team WOD
100 DUs
90 KB Swings (53#)
80 Push Presses (95#)
70 Step Ups (24")
60 Deadlifts (185#)
50 Box Jumps (24")
40 K2E
30 HR Push Ups
20 Pull Ups
10 Sprints (40 yds down & 40 yds back=1)
= 18:23 (Girls = 26:21)
- Turned out to be a pretty nice little WOD. I took a majority of the DUs & my partner took a load of the KB Swings. After that we split em down the middle. The step ups were probably the worst due to just awkwardness. Sprints seemed short, but weren't as easy as they looked on paper.
8.16.2012
Lots of Conditioning
Woke up to a nice cool breeze today reminding me that my favorite season of the year is right around the corner...FALL = Football & Feathers!! Took the kids to Bass Pro Shop today to browse all the new hunting gear out for the upcoming season...oh I can't wait for the first hunt of the season! Anyways...just another reminder that the fun heavy lifting of Summer is about done and it's time to start switching over to more Crossfit conditioning and gymnastics stuff with my spare time at school.
Strength
Push Press - 5 x 3 @ 85% (300 1RM)
bar(10)-95(8)-135(5)-185(3)-205(3) --- 240
- Good work tonight. I was getting the bar a little out in front on the first few sets, but started getting back under it on the last 3. Still feeling very solid working with the percentages based off of the estimated 1RM. Really looking forward to max out on this to see where I'm at!
WOD
16:00 AMRAP
5 Pull Ups (all UB)
10 Ball Slams (30#)
400m Run
= 6+7
- CT and I did this one together. It was a good push on the runs to try and keep up on this one. The work wasn't tiring at all. The runs were the breaking point. Really had to push it on the last few to keep pace. CT beat me pretty good on this one. I needed a nice long one to finish the week out and it was nice to be outside running on such a cool breezy night.
Strength
Push Press - 5 x 3 @ 85% (300 1RM)
bar(10)-95(8)-135(5)-185(3)-205(3) --- 240
- Good work tonight. I was getting the bar a little out in front on the first few sets, but started getting back under it on the last 3. Still feeling very solid working with the percentages based off of the estimated 1RM. Really looking forward to max out on this to see where I'm at!
WOD
16:00 AMRAP
5 Pull Ups (all UB)
10 Ball Slams (30#)
400m Run
= 6+7
- CT and I did this one together. It was a good push on the runs to try and keep up on this one. The work wasn't tiring at all. The runs were the breaking point. Really had to push it on the last few to keep pace. CT beat me pretty good on this one. I needed a nice long one to finish the week out and it was nice to be outside running on such a cool breezy night.
8.15.2012
That's Gonna Hurt
What in with some high expectations for Oly tonight, but they were not met. Shoulders have been feeling a lot better. Playing with some new mobility stuff I picked up from mobilitywod.com that's been helping a ton. Not the best session ever, but I still got some good work out of it. Last Oly session of the Summer on Saturday morning...hoping to hit some new PRs!!
OWOD
7 x 1 Snatch Hi Pull + 1 Hang Snatch (BTK)
bar progressions & drills
95(3x2)-135(3x2)-155(2x2) ---
165 - 175 - 185 - 185 - 195 -205 - 205 - 205 - 205 - 205 - 205 - 185 - 185
- Really surprised this didn't go well because I felt really good all the way up to 205. I was shifting my weight back really well until then. 205# is about 88% of my PR. I got to 205 and just couldn't keep it overhead. I don't know if it's still the fatigue in my shoulders from earlier in the week or what. I was getting under them, but just collapsing. I caught my last two fails at 205 on my toes and lost em. At 185 I was back on my heels, but again couldn't stabilize overhead. The hi pulls were giving my mid section a beating striking the bar.
Snatch Deadlifts (2" deficit) - 4 x 3 @ 275, 295, 295, 295
- Focused on the sweep in from the ground to the knees and keeping the back tight while hitting positions.
Single Leg Glute Bridges (bench) - 3 x 10/leg
- More PC work.
OWOD
7 x 1 Snatch Hi Pull + 1 Hang Snatch (BTK)
bar progressions & drills
95(3x2)-135(3x2)-155(2x2) ---
165 - 175 - 185 - 185 - 195 -
- Really surprised this didn't go well because I felt really good all the way up to 205. I was shifting my weight back really well until then. 205# is about 88% of my PR. I got to 205 and just couldn't keep it overhead. I don't know if it's still the fatigue in my shoulders from earlier in the week or what. I was getting under them, but just collapsing. I caught my last two fails at 205 on my toes and lost em. At 185 I was back on my heels, but again couldn't stabilize overhead. The hi pulls were giving my mid section a beating striking the bar.
Snatch Deadlifts (2" deficit) - 4 x 3 @ 275, 295, 295, 295
- Focused on the sweep in from the ground to the knees and keeping the back tight while hitting positions.
Single Leg Glute Bridges (bench) - 3 x 10/leg
- More PC work.
8.14.2012
Almost Had Him...
Woke up this morning expecting my back to be pretty stiff and was pleasantly surprised...it felt the best it's been in weeks! I've had this nagging nerve tightness in the middle of my left hamstring. I barely felt it at all today. Pretty stoked about that. Quads are still pretty sore and tender from Team WOD on Satruday. Other than that...pretty excited to get after it today.
Warm Up w/ DUs...hit 152 UB!!!
Strength
Press - 2 @ 80% EMOTM x 10
bar(10)-95(8)-135(5)-155(2) --- 185
then...
Weighted Ring Dips - 3 x 5
26# --- 35#-45#-45#
- Goal was to knock the double out in :07 or less (lift off to re-rack). I wanted to be fast all the way through. Every round was good with a little too much struggle on the 10th...fatigue started to set in. Ring dips were good. Need to start heavier next time.
WOD
4 rounds FT:
5 Squat Cleans (135#)
400m Run (odd rds) - 400m Row (even rds)
= 9:50
- We had a good friendly competition tonight between Charlie, Chris, and myself and Hannah too (since she beat Charlie). The cleans were in my favor, the runs were in Chris's, and the rows were in Charlie's. Looking back we should have bet burpees on this one! All three of us got off the cleans in the 1st rd about the same time. Chris pulled ahead on the run. I closed the gap on the cleans. He was about 50m in front of me off the rower. He tricked me on the 3rd set of cleans. He dropped the bar on his last two reps. Going into the last run my plan now was to make sure I just stay close enough to pull ahead on the cleans. That little sucker got back to the bar and ripped off 5 UB...little slower pace than his earlier rounds...but still UB! I was able to catch up and was right behind him going up the stairs to the rowers. He wound up finishing :11 ahead of me. I had some technical errors starting the rower up. I'm sure I still would have lost because his pace was faster than mine, but it would have been by a few seconds not eleven. Good times...Hannah and Charlie finished seconds apart as well.
Warm Up w/ DUs...hit 152 UB!!!
Strength
Press - 2 @ 80% EMOTM x 10
bar(10)-95(8)-135(5)-155(2) --- 185
then...
Weighted Ring Dips - 3 x 5
26# --- 35#-45#-45#
- Goal was to knock the double out in :07 or less (lift off to re-rack). I wanted to be fast all the way through. Every round was good with a little too much struggle on the 10th...fatigue started to set in. Ring dips were good. Need to start heavier next time.
WOD
4 rounds FT:
5 Squat Cleans (135#)
400m Run (odd rds) - 400m Row (even rds)
= 9:50
- We had a good friendly competition tonight between Charlie, Chris, and myself and Hannah too (since she beat Charlie). The cleans were in my favor, the runs were in Chris's, and the rows were in Charlie's. Looking back we should have bet burpees on this one! All three of us got off the cleans in the 1st rd about the same time. Chris pulled ahead on the run. I closed the gap on the cleans. He was about 50m in front of me off the rower. He tricked me on the 3rd set of cleans. He dropped the bar on his last two reps. Going into the last run my plan now was to make sure I just stay close enough to pull ahead on the cleans. That little sucker got back to the bar and ripped off 5 UB...little slower pace than his earlier rounds...but still UB! I was able to catch up and was right behind him going up the stairs to the rowers. He wound up finishing :11 ahead of me. I had some technical errors starting the rower up. I'm sure I still would have lost because his pace was faster than mine, but it would have been by a few seconds not eleven. Good times...Hannah and Charlie finished seconds apart as well.
8.13.2012
Getting My Groove Back
Took sometime off the typical WODs at the end of last week to try and let my shoulder rest. It seemed to have helped because I've had two of my best Oly sessions since the competition in the last few days. This is the last week of heavy Oly work since I go back to school next week so I'm looking forward to keeping the ball rolling and finishing Summer on a good note in the gym.
8.10.12
Strength
Front Squat - 5 x 3 @ 85% (375 1RM)
bar(8)-135(5)-185(5)-225(5)-275(3) --- 320
Push Press - 2 @ 80% (300 1RM) EMOTM x 10
135(5)-185(3)-205(2) --- 240
Weighted Glute Bridges - 2 x 10 @ 135#
- Solid strength session. Positioning in the squats felt really good. My shoulders were nice and loose for PP work, which helped a ton get into a solid rack position.
8.11.12
OWOD
Snatch Drilling - McCauley series - NHNF w/ empty bar - 65 - lots of triples
- I woke up late this morning so I didn't have time to get my work in before class started. So I kept things very light and just drilled drilled drilled. Working hard to get more upright and on my heels. Loaded the bar to 65# and did Pendlay's NHNF drill in triples every chance I had.
Team WOD
Teams of 3: Beau, Alex, and Me
Start with...
15 - 50m Sprints (1 person at a time)
Then...(everyone working at the same time)
180 Push Presses (75#)
240 KB Swings (53#)
300 OH Walking Lunges (45#)
360 Paralette Hops
Finish with...(passing ball down the line)
90 Wall Ball Sit ups (20#)
- This will be the last team WOD I do for a very long time. I felt this WOD for several days after in my shoulders and quads. Weekends are for Oly and recovery...this one kicked the crap out of me pretty good and it doesn't help anything that I'm trying to accomplish at the moment.
The PPs weren't that bad at all. The swings started to get easier as time went on. The lunges just destroyed me. My shoulders were burning at the time. I woke up the next day and my quads were a wreck for 2-3 days....the hops didn't help either.
8.13.12
OWOD
7 x 2 Clean off blocks (BTK) + 1 Jerk
bar progressions
135(3x2)-185(2x2)-225(2x2)-250 --- 265 - 275 - 275 - 285 - 295 - 305(fail jerk) - 305(fail jerk)
- YEA BUDDY! Back in business on this session! Best clean session of the Summer. All the drill work starting to pay off. Didn't have any catches on my toes today. Timing felt great and hips felt fast. Striking the bar really good today. All 4 reps at 305 felt fantastic! Struggled with the jerk a bit, but that is a whole other story. I actually felt very solid in my jerks all the way up to 305 and then it just fell apart. Part of it was probably because I wasn't very focused because I was so happy about the cleans.
8.10.12
Strength
Front Squat - 5 x 3 @ 85% (375 1RM)
bar(8)-135(5)-185(5)-225(5)-275(3) --- 320
Push Press - 2 @ 80% (300 1RM) EMOTM x 10
135(5)-185(3)-205(2) --- 240
Weighted Glute Bridges - 2 x 10 @ 135#
- Solid strength session. Positioning in the squats felt really good. My shoulders were nice and loose for PP work, which helped a ton get into a solid rack position.
8.11.12
OWOD
Snatch Drilling - McCauley series - NHNF w/ empty bar - 65 - lots of triples
- I woke up late this morning so I didn't have time to get my work in before class started. So I kept things very light and just drilled drilled drilled. Working hard to get more upright and on my heels. Loaded the bar to 65# and did Pendlay's NHNF drill in triples every chance I had.
Team WOD
Teams of 3: Beau, Alex, and Me
Start with...
15 - 50m Sprints (1 person at a time)
Then...(everyone working at the same time)
180 Push Presses (75#)
240 KB Swings (53#)
300 OH Walking Lunges (45#)
360 Paralette Hops
Finish with...(passing ball down the line)
90 Wall Ball Sit ups (20#)
- This will be the last team WOD I do for a very long time. I felt this WOD for several days after in my shoulders and quads. Weekends are for Oly and recovery...this one kicked the crap out of me pretty good and it doesn't help anything that I'm trying to accomplish at the moment.
The PPs weren't that bad at all. The swings started to get easier as time went on. The lunges just destroyed me. My shoulders were burning at the time. I woke up the next day and my quads were a wreck for 2-3 days....the hops didn't help either.
8.13.12
OWOD
7 x 2 Clean off blocks (BTK) + 1 Jerk
bar progressions
135(3x2)-185(2x2)-225(2x2)-250 --- 265 - 275 - 275 - 285 - 295 - 305(fail jerk) - 305(fail jerk)
- YEA BUDDY! Back in business on this session! Best clean session of the Summer. All the drill work starting to pay off. Didn't have any catches on my toes today. Timing felt great and hips felt fast. Striking the bar really good today. All 4 reps at 305 felt fantastic! Struggled with the jerk a bit, but that is a whole other story. I actually felt very solid in my jerks all the way up to 305 and then it just fell apart. Part of it was probably because I wasn't very focused because I was so happy about the cleans.
305# Double (2nd set)
Back Squat - 5 x 3 @ 85% (460 1 RM)
225(5)-275(3)-315(3)-365(3) --- 395
- All reps were well earned. I will say I started to get into a little groove on the last two sets and they seemed much lighter than the first three sets.
Clean Pulls - 2 x 3 @ 335#
- Pretty sloppy. Feeling a little fatigued at this point. Should have brought it down a bit.
OH BB Carries - 4 x 75' @ 205#
- Needed to get some OH stability work in. Feels great on the shoulders and core. Good work on this one. Glad it dried up enough to get these in outside.
Chinese Arches - accumulate 3:00 w/ 35#
1:10 (:50 rest) - 1:00 (1:00 rest) - :50
- Gotta keep building up the back side. Good posterior chain work!
WOD
4 rounds FT:
5 Burpee Box Jumps (24")
10 Ring Rows
15 Sit Ups
= 6:11
- Not very good effort on this one. I just plugged along til I was done. Everything was UB, except last round of Ring Rows. I was drenched in sweat from all the previous Oly work and just drained all together. Couldn't get motivated to put a better effort in.
8.08.2012
Just Strip It All Down
Man the last week has just flown by. Body is banged up and achy from the strength & Oly work. Need to suck it up a little better and get the work done. Same aches and pains as always...sore back and tight shoulders...just need to take care of myself better in recovery times because bottom line is...the bar ain't gonna lift itself!
8.1.12
OWOD
7 x 2 Clean OTB (ATK) + 1 Jerk
bar progressions
135-155-185-225 --- 245 - 255 - 265 - 275(fail jerk) -275 - 275 - 275 - 275(fail jerk) - 275(fail jerk)
Halting Clean Pulls - 4 x 3 @ 295#
- Terrible session. My timing was all off and my rack position didn't feel comfortable at all. Wrist is very tender in the rack position. I was forward in a lot of my lifts. Working to stay patient at the top before I pop. Frustrating session...first of many to come.
8.2.12
Strength
Push Press - 4 x 3 @ 75% (300 1RM), between sets...10 Strict T2B
bar(10)-95(5)-135(3)-185(3) --- 225
WOD
3 rounds FT:
400m Run
12 Ball Slams (30#)
10 Ring Rows
8 Pistols (4/leg)
= 9:59
- Pushed pretty hard on this one. Had to use a counterbalance for the pistols as always. Good effort.
8.3.12
OWOD
Hang Snatch - 7 x 1
bar prog.
95(3)-135(3)-155(2) --- 165 - 175 - 185 -195 - 195 - 205 - 205
Snatch Pulls - 4 x 2 @ 225#
- Another frustrating session. Timing again was all off. Mobility made it very difficult to get into a full catch so most reps were power. I made 205 on the first go, but it was way forward so I tried it again and didn't have it. Patience and timing...frustrated once again.
8.6.12
Skill
Muscle Ups EMOTM x 10, then GH Raises - 4 x 8
1-1-1-1-1-1-0-0-0-0
- Frustrated. You could choose how many ever reps you wanted to shoot for. I've tried this back in the Spring with doubles and it didn't go well. I was hoping to make it through all the rounds on singles today. I was just fine til round 7...then they were just gone. Dean told me my hips were barely being used. WTH!! I don't frickin' know.
WOD
3 rounds FT:
500m Row (1:41.5, 1:45.5, 1:46.0)
40 DUs
2:00 REST
= 11:23
- Felt terribly slow on the rower tonight. Had the damper @ 6 and it felt like 10. The DUs weren't a problem. Had a few misses in the 3rd round, but other than that it UB or one miss in the first two rounds.
8.7.12
Strength
Back Squat - 2 @ 80% EMOTM x 10 (460 1RM)
bar(10)-135(8)-225(5)-275(2)-315(2) --- 370
RDLs - 3 x 3 @ 225 - 315 - 315 - 315
- All squats were done at :8-:10 (bar off rack to bar on rack). Focus was to move fast and recruit as many motor units as possible in doing so. Legs felt real good afterwards. RDLs provided some much needed PC work.
WOD
4 rounds FT:
10 HR Push Ups
10 Power Cleans (135#) [UB, UB, UB, 4-3-2-2]
= 3:18
- Fun WOD. A young kid put up a sub 4 time earlier in the day. Wasn't quite sure if I had that much in me after squatting, but I knew I could at least come close. I fought to go UB on that 3rd round. Once I got through that it was smooth sailing. I lost count in that last round of cleans. I believe I did 11 reps though...did an extra one just to keep the conscience clear.
8.8.12
OWOD
Snatch off blocks (BTK) - 7 x 2
bar progressions
65(4)-95(3)-135 --- 145 -155 - 155 - 165 - 165 - 155 - 155 - 155
Press - 5 x 3 @ 85% (225 1RM)
bar(10)-95(5)-135(3) --- 190
BB Rows - 4 x 3 @ 190-205 --- 225 - 225 - 225 - 225
- Early morning session started out pretty stiff. PC was just blown to bits over the last few days Again, I've been working hard on fixing my technique and getting my weight back. This one started out very very rough. Thank goodness for good training partners. Brandon noticed somethings early in the session to keep me cool enough to finish out. Troubleshooting my problem towards the end of the session he came up with a big cue that will hopefully help me get back on the right path to 250#.
Press was tough tonight. The 3rd rep was hard fought on every set. Felt good to get through all sets though without a fail.
8.1.12
OWOD
7 x 2 Clean OTB (ATK) + 1 Jerk
bar progressions
135-155-185-225 --- 245 - 255 - 265 - 275(fail jerk) -
Halting Clean Pulls - 4 x 3 @ 295#
- Terrible session. My timing was all off and my rack position didn't feel comfortable at all. Wrist is very tender in the rack position. I was forward in a lot of my lifts. Working to stay patient at the top before I pop. Frustrating session...first of many to come.
8.2.12
Strength
Push Press - 4 x 3 @ 75% (300 1RM), between sets...10 Strict T2B
bar(10)-95(5)-135(3)-185(3) --- 225
WOD
3 rounds FT:
400m Run
12 Ball Slams (30#)
10 Ring Rows
8 Pistols (4/leg)
= 9:59
- Pushed pretty hard on this one. Had to use a counterbalance for the pistols as always. Good effort.
8.3.12
OWOD
Hang Snatch - 7 x 1
bar prog.
95(3)-135(3)-155(2) --- 165 - 175 - 185 -
Snatch Pulls - 4 x 2 @ 225#
- Another frustrating session. Timing again was all off. Mobility made it very difficult to get into a full catch so most reps were power. I made 205 on the first go, but it was way forward so I tried it again and didn't have it. Patience and timing...frustrated once again.
8.6.12
Skill
Muscle Ups EMOTM x 10, then GH Raises - 4 x 8
1-1-1-1-1-1-0-0-0-0
- Frustrated. You could choose how many ever reps you wanted to shoot for. I've tried this back in the Spring with doubles and it didn't go well. I was hoping to make it through all the rounds on singles today. I was just fine til round 7...then they were just gone. Dean told me my hips were barely being used. WTH!! I don't frickin' know.
WOD
3 rounds FT:
500m Row (1:41.5, 1:45.5, 1:46.0)
40 DUs
2:00 REST
= 11:23
- Felt terribly slow on the rower tonight. Had the damper @ 6 and it felt like 10. The DUs weren't a problem. Had a few misses in the 3rd round, but other than that it UB or one miss in the first two rounds.
8.7.12
Strength
Back Squat - 2 @ 80% EMOTM x 10 (460 1RM)
bar(10)-135(8)-225(5)-275(2)-315(2) --- 370
RDLs - 3 x 3 @ 225 - 315 - 315 - 315
- All squats were done at :8-:10 (bar off rack to bar on rack). Focus was to move fast and recruit as many motor units as possible in doing so. Legs felt real good afterwards. RDLs provided some much needed PC work.
WOD
4 rounds FT:
10 HR Push Ups
10 Power Cleans (135#) [UB, UB, UB, 4-3-2-2]
= 3:18
- Fun WOD. A young kid put up a sub 4 time earlier in the day. Wasn't quite sure if I had that much in me after squatting, but I knew I could at least come close. I fought to go UB on that 3rd round. Once I got through that it was smooth sailing. I lost count in that last round of cleans. I believe I did 11 reps though...did an extra one just to keep the conscience clear.
8.8.12
OWOD
Snatch off blocks (BTK) - 7 x 2
bar progressions
65(4)-95(3)-135 --- 145 -
Press - 5 x 3 @ 85% (225 1RM)
bar(10)-95(5)-135(3) --- 190
BB Rows - 4 x 3 @ 190-205 --- 225 - 225 - 225 - 225
- Early morning session started out pretty stiff. PC was just blown to bits over the last few days Again, I've been working hard on fixing my technique and getting my weight back. This one started out very very rough. Thank goodness for good training partners. Brandon noticed somethings early in the session to keep me cool enough to finish out. Troubleshooting my problem towards the end of the session he came up with a big cue that will hopefully help me get back on the right path to 250#.
Press was tough tonight. The 3rd rep was hard fought on every set. Felt good to get through all sets though without a fail.
7.31.2012
Tryin' to Keep Up
Been staying up late watching the Olympics and I forgot all about keeping this thing updated. Didn't realize I was 5 workouts back. So here is a quick run off...
7.26.12
Strength
Front Squat - 6 x 3 @ 80% (375 1RM)
bar(10)-135(5)-185(5)-225(3) --- 300
WOD
Fran
21-15-9
Thrusters (95#)
Pull Ups
= 3:30
- Heading in to this my goal was going sub 3. I got 3:10 (pull ups completely UB & 15# lighter) back in November 2011. Unfortunately, I did not get it this time. Thrusters were all UB as they always have been, but my pull ups were broken up a bit. I did the first 21 butterfly kip (first time I've ever done that), but it blew my arms out. I can't remember how broken the last two rounds of pull ups were, but they were and that's where I lost time.
7.27.12
Strength
Push Press - 6 x 3 @ 80% (300 1RM)
bar(10)-95(5)-135(3)-185(3) --- 240
WOD
3 rounds FT:
10 Power Clean (135#)
200m Run
10 Shoulder to OH (135#)
200m Run
= 9:29
- All reps UB. I was very happy with the effort on this one. My runs were above average today. I felt real good on the bar. Solid effort today.
7.28.12
Team WOD (partnered with Michelle S. & CT)
In teams of 3, complete: (everyone works at same time)
4800m Run
75 Box Jumps (24")
150 Ball Slams (30#)
300 HR Push Ups
450 DUs
= 26:36
- Late night last night with friends meant I didn't get up early enough to get my Oly in so I stuck around for Team WOD (I know...twice in two weeks...crazy). Solid WOD. We all ran a mile to start and then just chipped away at the work the best we could. We split it up evenly amongst the 3 of us.
7.30.12
OWOD
Snatch off Blocks (ATK) - 7 x 2
bar progressions
95-135-155 --- 165 - 175 - 185 - 195 - 195 - 205 - 205
- These felt real good. Most were power snatches because my shoulder was still feeling pretty tight and making it difficult to get down. I had some very nice reps at 205 along with a miss per set. I was able to get all the way down by then and was landing flat footed. Felt like some things really clicked today in my vertical pull.
Snatch Hi Pulls - 4 x 3
185 - 205 - 225 - 225
- Focused on hitting positions on the way up, getting to full extension, and pulling bar to chest (not the other way around).
Strength
Back Squat - 4 x 3 @ 75% (460 1RM)
between sets...2 High Box Jumps (40")
225(5)-275(3) --- 345
- Little bit a deload this week. Box jumps weren't strenuous, but helpful to add some explosiveness to the work. Everything felt good.
WOD
3:00 AMRAP
7 ring dips
7 wall walks
15 sit ups
-1:00 REST-
3:00 AMRAP
7 pull ups
7 burpees
15 supermans
= 1+9 & 2+24
- This was terrible on the shoulders. The first 7 wall walks destroyed me. I got two more in before the buzzer, but I was shaking like crazy...I seriously thought I was gonna crush my face possibly. Pull ups were all smooth butterfly and UB. Just kept moving on this one. Supermans are active rest...just being honest!
7.31.12
Strength
Press - 4 x 3 @ 75% (225 1RM)
between sets...ME DH Pull Ups
bar(10)-95(8)-135(5) --- 170/12 - 170/7 - 170/7 - 170/4
- Poor clock management on this one. I should have had a little more rest in between sets. My arms died by the end. Felt strong though on the press.
WOD
Complete FT:
1000m Row
30 Box Jumps (24")
800m Run
10 HSPUs (UB)
= 10:13 (30 HSPUs (10-5-5-5-5) @ 13:19)
- Wanted to catch CT (9:46...I believe) on this one, but just couldn't make it happen on the run. My box jumps were fast (but painful coming off the rower), but when I hit that run...it took sometime to get em going again. I pushed for 30 HSPUs just because I wanted to keep working on these in WODs when my lungs are blowing so I don't blow up the next time I do Diane. My kip was feeling really good on the first 10..nice, short, steady, and fast. The last two sets of 5 I had to use a longer kip, but it definitely made a difference. Had another click go off in my head during this one...feels good.
Cash Out
GH Raises - 3 x 8
7.26.12
Strength
Front Squat - 6 x 3 @ 80% (375 1RM)
bar(10)-135(5)-185(5)-225(3) --- 300
WOD
Fran
21-15-9
Thrusters (95#)
Pull Ups
= 3:30
- Heading in to this my goal was going sub 3. I got 3:10 (pull ups completely UB & 15# lighter) back in November 2011. Unfortunately, I did not get it this time. Thrusters were all UB as they always have been, but my pull ups were broken up a bit. I did the first 21 butterfly kip (first time I've ever done that), but it blew my arms out. I can't remember how broken the last two rounds of pull ups were, but they were and that's where I lost time.
7.27.12
Strength
Push Press - 6 x 3 @ 80% (300 1RM)
bar(10)-95(5)-135(3)-185(3) --- 240
WOD
3 rounds FT:
10 Power Clean (135#)
200m Run
10 Shoulder to OH (135#)
200m Run
= 9:29
- All reps UB. I was very happy with the effort on this one. My runs were above average today. I felt real good on the bar. Solid effort today.
7.28.12
Team WOD (partnered with Michelle S. & CT)
In teams of 3, complete: (everyone works at same time)
4800m Run
75 Box Jumps (24")
150 Ball Slams (30#)
300 HR Push Ups
450 DUs
= 26:36
- Late night last night with friends meant I didn't get up early enough to get my Oly in so I stuck around for Team WOD (I know...twice in two weeks...crazy). Solid WOD. We all ran a mile to start and then just chipped away at the work the best we could. We split it up evenly amongst the 3 of us.
7.30.12
OWOD
Snatch off Blocks (ATK) - 7 x 2
bar progressions
95-135-155 --- 165 - 175 - 185 - 195 - 195 - 205 - 205
- These felt real good. Most were power snatches because my shoulder was still feeling pretty tight and making it difficult to get down. I had some very nice reps at 205 along with a miss per set. I was able to get all the way down by then and was landing flat footed. Felt like some things really clicked today in my vertical pull.
Snatch Hi Pulls - 4 x 3
185 - 205 - 225 - 225
- Focused on hitting positions on the way up, getting to full extension, and pulling bar to chest (not the other way around).
Strength
Back Squat - 4 x 3 @ 75% (460 1RM)
between sets...2 High Box Jumps (40")
225(5)-275(3) --- 345
- Little bit a deload this week. Box jumps weren't strenuous, but helpful to add some explosiveness to the work. Everything felt good.
WOD
3:00 AMRAP
7 ring dips
7 wall walks
15 sit ups
-1:00 REST-
3:00 AMRAP
7 pull ups
7 burpees
15 supermans
= 1+9 & 2+24
- This was terrible on the shoulders. The first 7 wall walks destroyed me. I got two more in before the buzzer, but I was shaking like crazy...I seriously thought I was gonna crush my face possibly. Pull ups were all smooth butterfly and UB. Just kept moving on this one. Supermans are active rest...just being honest!
7.31.12
Strength
Press - 4 x 3 @ 75% (225 1RM)
between sets...ME DH Pull Ups
bar(10)-95(8)-135(5) --- 170/12 - 170/7 - 170/7 - 170/4
- Poor clock management on this one. I should have had a little more rest in between sets. My arms died by the end. Felt strong though on the press.
WOD
Complete FT:
1000m Row
30 Box Jumps (24")
800m Run
10 HSPUs (UB)
= 10:13 (30 HSPUs (10-5-5-5-5) @ 13:19)
- Wanted to catch CT (9:46...I believe) on this one, but just couldn't make it happen on the run. My box jumps were fast (but painful coming off the rower), but when I hit that run...it took sometime to get em going again. I pushed for 30 HSPUs just because I wanted to keep working on these in WODs when my lungs are blowing so I don't blow up the next time I do Diane. My kip was feeling really good on the first 10..nice, short, steady, and fast. The last two sets of 5 I had to use a longer kip, but it definitely made a difference. Had another click go off in my head during this one...feels good.
Cash Out
GH Raises - 3 x 8
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