I don't Team WOD, BUT sometimes I do. I do look forward to Team WODding on Holidays and special community events. Today, just happened to be a Holiday!!
Team WOD
"Stars and Stripes"
*teams of 2*
400m Run
2 rounds of:
50 Jumping Lunges
13 Hang Power Snatches/Thrusters (95/65#)
50 Ball Slams
13 HPS/T
50 Burpees
13 HPS/T
50 Sit Ups
13 HPS/T
50 DUs
13 HPS/T
(1st round HPS, 2nd round Thrusters)
400m Run
= 26:34
- Inspired, Reassured, and Proud. This is how I would describe today's WOD. There are WODs that you just do. When it's over, you move on. Then there are WODs, for some reason or another, make you think. They make you think long after the WOD is done.
My wife, Julie, started CF back in Fall. We rarely get to WOD together because of our two lil cubs need watching. I've seen her grow physically, emotionally, and mentally since she has started. I had the pleasure of being her partner today. On the car ride to Prevail, we split the work to cover each other's strengths and weaknesses, much like we do in everyday life.
We knew the WOD would get tough, but we both wanted to just keep moving as fast as we could together. I took a majority of the jumping lunges because she has a bum toe. We split the ball slams and burpees evenly. She took the majority of the sit ups because I'm slow and vice versa for the DUs(she could have taken more, but didn't realize til it was too late). The barbell work was split 7 for me and 6 for her.
Things started to get tough once we got past the first round of burpees. My shoulders were starting to fire up and every time I grabbed the bar thoughts of breaking up my 7 reps crept in there after. I knew the same had to be going through hers. She mentioned a few times that she was starting to wear down, but I would have never known it by watching her. She just kept trucking. It was INSPIRING me to keep moving and pushing the pace. She stayed with me the whole time. I would watch her bar drop over and over, thinking she was going to have to pick it back up, but she kept turning around and telling me move on. I watched her from station to station just keep pushing. I was PROUD when we finished. PROUD to have someone that gives everything as a partner in a WOD, but in life as well.
I've spent most of the day replaying the WOD in my head. I've come to this conclusion. Crossfit is for everyone. Getting better is not. It's constant uphill battle to work out of your comfort zone and push til there is no push left. It's one thing to start a WOD with that attitude and it's another thing to carry it out once you're at your limits. Watching my wife today REASSURED me that no matter what challenges we face in our marriage, we will be okay. Her desire to be better herself and willingness to fight, at Crossfit and life, are second to none. I've been truly blessed with such an amazing woman to share my life with.
5.28.2012
5.26.2012
Murph
Another busy busy busy weekend! I had plans of going in and doing Murph early, then came the thunder and lighting and I rethought that plan. I still went in early, but did not intend to do Murph...those plans changed too.
WOD 1
4500m Row = 18:40 (damper@5)
2:04/500m
23 s/m
- I woke up early and the rain and thunder and coming down pretty good. Plus my snug bug(Pip) crawled in to bed with us and I'm learning every day to cherish the special moments of the day when they come...life is much too short not to. I rolled in and just wanted to get a good sweat going so I hopped on the rower and just kept rowing and rowing. Goal was to keep the pace under 2:15. Pretty simple..felt really good.
WOD 2
"Murph" (no vest)
1 mile Run
100 Pull Ups
200 C2D Push Ups
300 Squats
1 mile Run
= 49:05
- Well, I finished my row and waited around for peeps to show up for Oly, but I think the thunder and lighting and Murph kept everyone in bed for the morning. No one showed and the row didn't take as much out of me as I thought so I went for it. I wanted to do it to pay tribute to those that have fought and still fight so my family and I may continue to enjoy our freedom.
My goal was to be sub 45. I thought it was a decent goal to keep me moving. I finished my first mile at 10:10 and then wasted a good 90 seconds trying to put on a stupid pull up strap because the velcro just was not cooperating....arrggg. I broke the work up into 20 rounds of "Cindy". All my pull ups were UB, rounds of push ups were either 6-7 straight then a few more to finish, squats were 18 UB rounds and two 1 stoppers. The first 8 rounds breezed through. My push ups started to struggle then, but I was still moving well til round 15. The last 6 rounds were rough trying to keep the pace. I was over heating badly at this point. I kept dousing myself with water on my face and neck to try and cool down. I finished the work at 35:10ish. Plenty of time to hit my goal...I thought. I left for the run and was hurting the first 100m. My shoulders were in so much pain from swelling and pinching a nerve or something. I ran/walked the whole frickin' mile. I ran as much as I could until the pain in my shoulder built up and I had to walk to shake it out and let it relax. It was brutal, but then again...it's supposed to be...it's insignificant compared to the price some have paid.
WOD 1
4500m Row = 18:40 (damper@5)
2:04/500m
23 s/m
- I woke up early and the rain and thunder and coming down pretty good. Plus my snug bug(Pip) crawled in to bed with us and I'm learning every day to cherish the special moments of the day when they come...life is much too short not to. I rolled in and just wanted to get a good sweat going so I hopped on the rower and just kept rowing and rowing. Goal was to keep the pace under 2:15. Pretty simple..felt really good.
WOD 2
"Murph" (no vest)
1 mile Run
100 Pull Ups
200 C2D Push Ups
300 Squats
1 mile Run
= 49:05
- Well, I finished my row and waited around for peeps to show up for Oly, but I think the thunder and lighting and Murph kept everyone in bed for the morning. No one showed and the row didn't take as much out of me as I thought so I went for it. I wanted to do it to pay tribute to those that have fought and still fight so my family and I may continue to enjoy our freedom.
My goal was to be sub 45. I thought it was a decent goal to keep me moving. I finished my first mile at 10:10 and then wasted a good 90 seconds trying to put on a stupid pull up strap because the velcro just was not cooperating....arrggg. I broke the work up into 20 rounds of "Cindy". All my pull ups were UB, rounds of push ups were either 6-7 straight then a few more to finish, squats were 18 UB rounds and two 1 stoppers. The first 8 rounds breezed through. My push ups started to struggle then, but I was still moving well til round 15. The last 6 rounds were rough trying to keep the pace. I was over heating badly at this point. I kept dousing myself with water on my face and neck to try and cool down. I finished the work at 35:10ish. Plenty of time to hit my goal...I thought. I left for the run and was hurting the first 100m. My shoulders were in so much pain from swelling and pinching a nerve or something. I ran/walked the whole frickin' mile. I ran as much as I could until the pain in my shoulder built up and I had to walk to shake it out and let it relax. It was brutal, but then again...it's supposed to be...it's insignificant compared to the price some have paid.
5.23.2012
The Difference A Day Makes..
I was feeling extremely sore yesterday and I was expecting today to be even worse. I woke up feeling pretty good, about the same as yesterday. I didn't get a whole lot of sleep last night due to being uncomfortable and hot. I have Oly class tonight and after seeing some pretty big lifts at Regionals this past weekend, I'm pretty excited to get under the bar.
OWOD
Snatch --- work up to a heavy single
Bar progressions
95(3) - 135(3) - 155(1/x/1/1) - 175(5) - 185(1/x/1/1/1) - 195(1/1/1/1) - 205(x/1/1/1) - 215(1/1) - 220(1/x/1) - 225 PR - 230 PR - 235(x/x)
- YEA BUDDY!!! This one has been a long time coming!!! I got 220# for the first and only time on May 14th 2011. I've changed just about everything in lift since then trying to get more efficient. I've come close to 225# several times in the last month...failing every single time! I didn't expect tonight to be a PR night when I started.
I took a different approach than usual tonight. My goal was to go as heavy as possible and get some volume, but don't bump up unless I felt solid. My bumps were much smaller than usual. At 195# I started to think this might be the night. Everyone was gone, I was alone in the gym. Everything just sank in. I could hear the roll of the bar as I hit the punch at the bottom of each rep. That noise started to give me confidence because it meant I was under clean. I hit 220# on the first try, but walked it out. Lost it in the front on the second rep. Took another shot and hit it clean. 225# felt just like the rest. To say I was thrilled...relieved...all kinds of things as I stood the bar up. It felt awesome, but way too easy! 230# was icing on the cake!
230#
OWOD
Snatch --- work up to a heavy single
Bar progressions
95(3) - 135(3) - 155(1/x/1/1) - 175(5) - 185(1/x/1/1/1) - 195(1/1/1/1) - 205(x/1/1/1) - 215(1/1) - 220(1/x/1) - 225 PR - 230 PR - 235(x/x)
- YEA BUDDY!!! This one has been a long time coming!!! I got 220# for the first and only time on May 14th 2011. I've changed just about everything in lift since then trying to get more efficient. I've come close to 225# several times in the last month...failing every single time! I didn't expect tonight to be a PR night when I started.
I took a different approach than usual tonight. My goal was to go as heavy as possible and get some volume, but don't bump up unless I felt solid. My bumps were much smaller than usual. At 195# I started to think this might be the night. Everyone was gone, I was alone in the gym. Everything just sank in. I could hear the roll of the bar as I hit the punch at the bottom of each rep. That noise started to give me confidence because it meant I was under clean. I hit 220# on the first try, but walked it out. Lost it in the front on the second rep. Took another shot and hit it clean. 225# felt just like the rest. To say I was thrilled...relieved...all kinds of things as I stood the bar up. It felt awesome, but way too easy! 230# was icing on the cake!
225#
5.22.2012
Cluster Bomb!
Wow! Nothing brings on DOMS like starting your week off with 321 body weight reps. Feeling very sore today. Lats, shoulders, and quads especially.
Strength
Deadlifts --- 5-3-1+@75-85-95%
bar(10)-135(10)-185(10)-225(10)-275(6)-315(6) --- 340 - 385 - 430(3)
- Another day I just didn't feel very comfortable in my set up. I knew it was because I was so tight from yesterday's WOD, but I just had to watch it. Took a lot of reps in warm ups to get the back ready. All the work sets felt a lot heavier than they should have been. 430 felt like a ton! Pulled it for a triple and called it a day.
WOD
10:00 AMRAP
5 Clusters (115#) [all UB]
200m Run
= 6+3
- Thought about going 135# on this one tonight, but I didn't feel I could safely put the clusters together with how tight I was feeling, especially as I got fatigued. 115# was just the right weight. I was able to move quickly and stay UB. I definitely had to fight to stay UB. During the last 2-3 rounds, it was a mental battle to keep the bar in hand so I could keep moving fast as the legs started to burn up pretty good. Runs got slower and slower. It was harder and harder to catch my breath on the runs. Another solid WOD to start the week off!
Strength
Deadlifts --- 5-3-1+@75-85-95%
bar(10)-135(10)-185(10)-225(10)-275(6)-315(6) --- 340 - 385 - 430(3)
- Another day I just didn't feel very comfortable in my set up. I knew it was because I was so tight from yesterday's WOD, but I just had to watch it. Took a lot of reps in warm ups to get the back ready. All the work sets felt a lot heavier than they should have been. 430 felt like a ton! Pulled it for a triple and called it a day.
WOD
10:00 AMRAP
5 Clusters (115#) [all UB]
200m Run
= 6+3
- Thought about going 135# on this one tonight, but I didn't feel I could safely put the clusters together with how tight I was feeling, especially as I got fatigued. 115# was just the right weight. I was able to move quickly and stay UB. I definitely had to fight to stay UB. During the last 2-3 rounds, it was a mental battle to keep the bar in hand so I could keep moving fast as the legs started to burn up pretty good. Runs got slower and slower. It was harder and harder to catch my breath on the runs. Another solid WOD to start the week off!
5.21.2012
Oh Tabata...
Track season is finally over and I woke up pretty excited to get back to a regular schedule again. Heading in early to get some Oly work in. Trying to fit in Oly more to regular schedule.
OWOD
Muscle Snatch --- bar(10) - 95(8) - 115(7) - 135(6)x3
- Goal was to get some volume on the shoulders and keep the punch snappy and aggressive. First 3 sets were from the hang; last 3 from the floor.
Snatch Balance --- work up to a heavy triple --- 135 - 155 - 175 - 195 - 215
- Goal was to get as heavy as I could handle and get as close to 225 as possible. I definitely think I could have done 225 just fine tonight, but I was running out of time and decided to call it with a solid set at 215.
Strength
Floor Press --- 5-3-1+@75-85-95% (no 1RM for this movement)
135(12) - 225(5) --- 275(5) - 295(3) - 315(2)
- With no 1RM to go off of I was just gonna try and push the most weight I could and I'll try and beat it next time. 315 felt a lot heavier than I thought it would.
WOD
"Tabata Something Else"
Pull Ups (61)
Squats (130)
C2D Push Ups (70)
Sit Ups (60)
= 321
- Screwed this one up right from the start. I was supposed to be counting my lowest scored round, but I thought it was total reps so game plan was all off. I was pretty happy through pull ups. My butterfly kip was pretty smooth for the first 2-3 rounds, than it went to an old fashioned kip. Squats felt pretty good pushing through. The wheels fell off during the push ups. My quads started to cramp midway through and I was hurting. I seriously wanted to wave the white flag for the sit up portion. I kept trying to push through, but I felt like I was gonna puke during the last 3 rounds. I felt extremely nauseous for about 20 minutes after the WOD. I just sat their worried I was gonna puke if I moved to much. I walked upstairs after a while to do some GHD work and it started right back up again. It was a definitely a good push day!
Cash Out
GHD Hip Exten. - 3x15(25#)
OWOD
Muscle Snatch --- bar(10) - 95(8) - 115(7) - 135(6)x3
- Goal was to get some volume on the shoulders and keep the punch snappy and aggressive. First 3 sets were from the hang; last 3 from the floor.
Snatch Balance --- work up to a heavy triple --- 135 - 155 - 175 - 195 - 215
- Goal was to get as heavy as I could handle and get as close to 225 as possible. I definitely think I could have done 225 just fine tonight, but I was running out of time and decided to call it with a solid set at 215.
Strength
Floor Press --- 5-3-1+@75-85-95% (no 1RM for this movement)
135(12) - 225(5) --- 275(5) - 295(3) - 315(2)
- With no 1RM to go off of I was just gonna try and push the most weight I could and I'll try and beat it next time. 315 felt a lot heavier than I thought it would.
WOD
"Tabata Something Else"
Pull Ups (61)
Squats (130)
C2D Push Ups (70)
Sit Ups (60)
= 321
- Screwed this one up right from the start. I was supposed to be counting my lowest scored round, but I thought it was total reps so game plan was all off. I was pretty happy through pull ups. My butterfly kip was pretty smooth for the first 2-3 rounds, than it went to an old fashioned kip. Squats felt pretty good pushing through. The wheels fell off during the push ups. My quads started to cramp midway through and I was hurting. I seriously wanted to wave the white flag for the sit up portion. I kept trying to push through, but I felt like I was gonna puke during the last 3 rounds. I felt extremely nauseous for about 20 minutes after the WOD. I just sat their worried I was gonna puke if I moved to much. I walked upstairs after a while to do some GHD work and it started right back up again. It was a definitely a good push day!
Cash Out
GHD Hip Exten. - 3x15(25#)
5.16.2012
Just One of Those Nights
Woke up this morning feeling pretty good. My hamstrings are still lit up from Monday's WOD. Got to Prevail pretty early so I could get some more mobility in before the WOD tonight. The mobility seemed to work just enough.
Strength
Back Squat - 3-3-3+@70-80-90%
bar(10)-135(10)-185(10)-225(8)-275(5) --- 290 - 335 - 375(8)
- Felt good dropping into a deep squat tonight. After the first working set I was worried about some lumbar issues at the bottom, took some vid, and everything was still okay. Needed some inspiration for the last set, which I accepted from Charlie and Brandon. Those 8 reps were well earned.
WOD
FT:
Mile Run (7:48 PR)
20 C2B Pull Ups (10-3-2-2-1-1-1)
= 8:54
- Goal tonight was to break into the 7s on the mile run. I was pretty happy when I ran through the bay door and heard "7:48" called out by Brandon. I felt pretty good when I finished too. I jumped right on the bar and got after the pull ups. Ripped off 10 and then I thought I felt a tear so I dropped. It was fine. When I got back on, my wind started catching up to me and I just couldn't get more than a few off at a time. Overall, I'm pumped about the mile...that's moving for me!!
OWOD
Work to a Heavy Clean & Jerk
bar progressions
135 (C, FSx2, J)x2 - 185x2 - 225 - 245 - 255 - 265 - 275 - 285 - 295 PR - 305 PR
- I be honest, I wasn't expecting a PR tonight. It's been weeks since I've felt comfortable with my jerk, upon receiving a clean. Tonight though, it worked! I felt really good. Dont' get me wrong...my transition to the jerk is still "under construction", but tonight it worked. My earlier sets were rough, thought maybe 265ish might be the heaviest I go. At 255, I tried to lift with my mouth open to relax a bit more and my pull felt totally different and much faster. I continued to do so throughout the rest of the lifts and everyone felt just as easy as the last. My jerk was rough and loose at 285, but it was fixable and my clean was coming up to easy to quit. 295 was a solid lift. 305 I was slow coming through the hole on the jerk and drove it a bit forward, but there was no way I was letting it go. Super excited to finally be able to Jerk 300+ again and this was an ALL TIME PR, which makes it the most important one I've hit since starting CF.
Clean Pulls - 4x2@315# (as heavy as possible)
Strength
Back Squat - 3-3-3+@70-80-90%
bar(10)-135(10)-185(10)-225(8)-275(5) --- 290 - 335 - 375(8)
- Felt good dropping into a deep squat tonight. After the first working set I was worried about some lumbar issues at the bottom, took some vid, and everything was still okay. Needed some inspiration for the last set, which I accepted from Charlie and Brandon. Those 8 reps were well earned.
WOD
FT:
Mile Run (7:48 PR)
20 C2B Pull Ups (10-3-2-2-1-1-1)
= 8:54
- Goal tonight was to break into the 7s on the mile run. I was pretty happy when I ran through the bay door and heard "7:48" called out by Brandon. I felt pretty good when I finished too. I jumped right on the bar and got after the pull ups. Ripped off 10 and then I thought I felt a tear so I dropped. It was fine. When I got back on, my wind started catching up to me and I just couldn't get more than a few off at a time. Overall, I'm pumped about the mile...that's moving for me!!
OWOD
Work to a Heavy Clean & Jerk
bar progressions
135 (C, FSx2, J)x2 - 185x2 - 225 - 245 - 255 - 265 - 275 - 285 - 295 PR - 305 PR
- I be honest, I wasn't expecting a PR tonight. It's been weeks since I've felt comfortable with my jerk, upon receiving a clean. Tonight though, it worked! I felt really good. Dont' get me wrong...my transition to the jerk is still "under construction", but tonight it worked. My earlier sets were rough, thought maybe 265ish might be the heaviest I go. At 255, I tried to lift with my mouth open to relax a bit more and my pull felt totally different and much faster. I continued to do so throughout the rest of the lifts and everyone felt just as easy as the last. My jerk was rough and loose at 285, but it was fixable and my clean was coming up to easy to quit. 295 was a solid lift. 305 I was slow coming through the hole on the jerk and drove it a bit forward, but there was no way I was letting it go. Super excited to finally be able to Jerk 300+ again and this was an ALL TIME PR, which makes it the most important one I've hit since starting CF.
Clean Pulls - 4x2@315# (as heavy as possible)
5.14.2012
Falling Behind...
It's been a while since I've had some time to sit down and post. Track team had a great showing at Sectionals last weekend. My 8th grade girls were IESA Sectional Champs and we are sending 2 Relay teams and 3 individuals to State this weekend. Needless to say...I've been busy! So here is a quick run down of what I've been trying to sneak in at work and Prevail.
Thursday May 10th
WOD
3 rds FT:
800m Run (3:44, 3:55, 4:10)
3:00 REST
- HOLY CRAP these were slow! I ran on the grass 200m track I have at my school. I felt like a hamster by the last 200 on each run. I can't believe I've gotten through a whole season with my kids without any sprained ankles on that thing. There are some serious ruts on the backside of the track. I ran these at park last Summer on a concrete path and was 3-3:20ish. I know my running is terrible, but not like this bad. Looking forward to Summer so I can hit up the track once a week and get some speed back.
Friday May 11th
Strength
Deadlifts - 5-5-5+@65-75-85%
bar(10)-135(8)-185(5)-225(5)-275(5) --- 295 - 340 - 385(10)
- Good lift. It's been a while since I worked DLs. I felt a little off in positioning during the lift. Couldn't figure out what was missing to make the adjustment. Just one of those days nothing felt right. I just couldn't find a groove on the last set so I stopped at 10.
WOD
"Nancy"
5 rds FT:
400m Run
15 OHS (95#) (all UB)
= 13:39
- Very happy with this one! I really believe the work I did earlier in the week with squats helped me push through on this one. I did this back in July and got 15:19. I remember my shoulders just dying by round 3 and having multiple breaks during rounds 4 & 5 on the OHSs. My form has improved a great deal since then and it definitely showed in this WOD. My legs were burning up pretty good, but no drops. I was able to gut through it and my shoulders felt great during the entire WOD. Obviously, my runs were slightly faster than a turtle...just slightly. Next time, I'll definitely looking to be get into the 12s.
Monday May 14th
Strength
Deadlifts - 3-3-3+@70-80-90%
bar(10)-135(10)-185(10)-225(8)-280(5) --- 315 - 365 - 405(10)
- Feeling pretty good today. Spent most of the day outside so my body is nice and warm and ready to work. Everything felt right today. I think I was a little looser than last week. I was able to fall into my starting position easier and just felt comfortable. I got pretty excited about this one once I figured out the weights I'd be working with today. A buddy of mine that I played college ball with gave me some inspiration on this one last Spring. He is a amateur powerlifter in Vegas now. Last Spring, he posted a video of him hitting 405 for 20...I've been chasing him ever since. I got a little closer today with 10. I'm coming buddy!
WOD
10 x 50m ME Sprints
*walk to recover
Slowest 8.58
Fastest 7.18
Difference 1.4
- I'm a track coach so I didn't mind seeing this WOD on the board at all. My old football coach used to say the difference between your slowest and fastest 40 was a great indicator of conditioning. I got to WOD with CT today. I was thinking about making it a race with him all day to push each other. He had the same thing in mind because it was the first thing he said to me when he walked in gym. Just gonna put it out there now...I beat him 7 out of 10!!! Gotcha buddy!! Hamstrings have been pretty stinking tight ever since.
Thursday May 10th
WOD
3 rds FT:
800m Run (3:44, 3:55, 4:10)
3:00 REST
- HOLY CRAP these were slow! I ran on the grass 200m track I have at my school. I felt like a hamster by the last 200 on each run. I can't believe I've gotten through a whole season with my kids without any sprained ankles on that thing. There are some serious ruts on the backside of the track. I ran these at park last Summer on a concrete path and was 3-3:20ish. I know my running is terrible, but not like this bad. Looking forward to Summer so I can hit up the track once a week and get some speed back.
Friday May 11th
Strength
Deadlifts - 5-5-5+@65-75-85%
bar(10)-135(8)-185(5)-225(5)-275(5) --- 295 - 340 - 385(10)
- Good lift. It's been a while since I worked DLs. I felt a little off in positioning during the lift. Couldn't figure out what was missing to make the adjustment. Just one of those days nothing felt right. I just couldn't find a groove on the last set so I stopped at 10.
WOD
"Nancy"
5 rds FT:
400m Run
15 OHS (95#) (all UB)
= 13:39
- Very happy with this one! I really believe the work I did earlier in the week with squats helped me push through on this one. I did this back in July and got 15:19. I remember my shoulders just dying by round 3 and having multiple breaks during rounds 4 & 5 on the OHSs. My form has improved a great deal since then and it definitely showed in this WOD. My legs were burning up pretty good, but no drops. I was able to gut through it and my shoulders felt great during the entire WOD. Obviously, my runs were slightly faster than a turtle...just slightly. Next time, I'll definitely looking to be get into the 12s.
Monday May 14th
Strength
Deadlifts - 3-3-3+@70-80-90%
bar(10)-135(10)-185(10)-225(8)-280(5) --- 315 - 365 - 405(10)
- Feeling pretty good today. Spent most of the day outside so my body is nice and warm and ready to work. Everything felt right today. I think I was a little looser than last week. I was able to fall into my starting position easier and just felt comfortable. I got pretty excited about this one once I figured out the weights I'd be working with today. A buddy of mine that I played college ball with gave me some inspiration on this one last Spring. He is a amateur powerlifter in Vegas now. Last Spring, he posted a video of him hitting 405 for 20...I've been chasing him ever since. I got a little closer today with 10. I'm coming buddy!
WOD
10 x 50m ME Sprints
*walk to recover
Slowest 8.58
Fastest 7.18
Difference 1.4
- I'm a track coach so I didn't mind seeing this WOD on the board at all. My old football coach used to say the difference between your slowest and fastest 40 was a great indicator of conditioning. I got to WOD with CT today. I was thinking about making it a race with him all day to push each other. He had the same thing in mind because it was the first thing he said to me when he walked in gym. Just gonna put it out there now...I beat him 7 out of 10!!! Gotcha buddy!! Hamstrings have been pretty stinking tight ever since.
5.09.2012
School Work
Legs are feeling pretty stiff from the squats and rowing. I'm not able to roll over to Prevail the next few days so I put in some lunch time work.
Tuesday May 8th
WOD (CF Foothill)
3 rounds FT:
50 DUs
75 Squats
= 10:57
- This should have been in the 9s maybe even high 8s. My rope at school is cut a little short and it's kinked up pretty good since I haven't used it in a while. I finished the first 50 DUs at :35 in. I had 1, maybe 2 misses. The second set of DUs...WOW...my legs felt really heavy after just 75 of the 225 squats and I felt it on the first DU. I had plenty of misses during rounds 2 & 3 on the DUs. Some were because of fatigue and some were the ropes fault, but either way...it wasn't pretty. The squats were brutal. I stayed in sets of 10-15 for the most part. I had at least one 20-25 rep burst in each round.
Different rope and a partner to push me, this WOD should have been well under 10:00.
Cash Out (very uninspired)
Muscle Ups
2-2-1
Skin the Cat
2 x 3
Wednesday May 9th
Ring Work
Muscle Ups
2-2-1
FG Pull Ups
7-5-5
Ring Dips
12-10
Tuesday May 8th
WOD (CF Foothill)
3 rounds FT:
50 DUs
75 Squats
= 10:57
- This should have been in the 9s maybe even high 8s. My rope at school is cut a little short and it's kinked up pretty good since I haven't used it in a while. I finished the first 50 DUs at :35 in. I had 1, maybe 2 misses. The second set of DUs...WOW...my legs felt really heavy after just 75 of the 225 squats and I felt it on the first DU. I had plenty of misses during rounds 2 & 3 on the DUs. Some were because of fatigue and some were the ropes fault, but either way...it wasn't pretty. The squats were brutal. I stayed in sets of 10-15 for the most part. I had at least one 20-25 rep burst in each round.
Different rope and a partner to push me, this WOD should have been well under 10:00.
Cash Out (very uninspired)
Muscle Ups
2-2-1
Skin the Cat
2 x 3
Wednesday May 9th
Ring Work
Muscle Ups
2-2-1
FG Pull Ups
7-5-5
Ring Dips
12-10
5.07.2012
More Time
These last few weeks have just flown by. I've been going going going with everything. My body is starting to cave a little bit. I've been fighting off a slight cold or allergies for the past week. I'm excited for the end of the season for my athletes to do well and for a bit a slow down to come. Feeling a little tight today. Crammed as much as I could in today knowing I wouldn't be back for a few days due to track commitments.
Strength
Back Squat --- 5-5-5+ @ 65-75-85% (TM:415)
bar(10)-135(10)-185(10)-225(8) --- 275 - 315 - 355(9)
- Starting an 8 week Wendler cycle this week. Legs felt good once I got nice and warm. My knees felt stable and my depth felt great at the bottom. Really felt like I may have gained an inch or two in depth. I was hoping for 10-12 on the 3rd set, but I let it go halfway up on the 10th. I could have fought it a little more and probably had it....looking back I should've...I punked out!
SWOD
BTN Split Jerk --- 3-3-3-3-3 *working up to a heavy triple
135(5) --- 185 - 205 - 225 - 245 - 265 - 275(2)
- This was supposed to be from the front rack position, I changed it up and went with BTN. I've had some tightness in my elbows in my rack position and just didn't feel comfortable with triples dealing with that and the load on my back bringing the weight down. First two sets took a bit to loosen up, elbows were slow, weight felt heavy. At 225, everything clicked and the weight felt light and elbows locked easily. 265 felt just as easy as 225. I should have had 275 for a triple. The first two reps were money. I rushed the 3rd and lost it forward. Called it a day.
Cash Out
4 rounds FT:
500m (1:34.6, 1:38.3, 1:40.5, 1:43.2)
3:00 REST
= 6:35 (rowing time)
- My goal was to stay in the 1:30s...I failed. I outpaced myself on the 3rd set. The 4th set I was winded and my legs gave way.
Strength
Back Squat --- 5-5-5+ @ 65-75-85% (TM:415)
bar(10)-135(10)-185(10)-225(8) --- 275 - 315 - 355(9)
- Starting an 8 week Wendler cycle this week. Legs felt good once I got nice and warm. My knees felt stable and my depth felt great at the bottom. Really felt like I may have gained an inch or two in depth. I was hoping for 10-12 on the 3rd set, but I let it go halfway up on the 10th. I could have fought it a little more and probably had it....looking back I should've...I punked out!
SWOD
BTN Split Jerk --- 3-3-3-3-3 *working up to a heavy triple
135(5) --- 185 - 205 - 225 - 245 - 265 - 275(2)
- This was supposed to be from the front rack position, I changed it up and went with BTN. I've had some tightness in my elbows in my rack position and just didn't feel comfortable with triples dealing with that and the load on my back bringing the weight down. First two sets took a bit to loosen up, elbows were slow, weight felt heavy. At 225, everything clicked and the weight felt light and elbows locked easily. 265 felt just as easy as 225. I should have had 275 for a triple. The first two reps were money. I rushed the 3rd and lost it forward. Called it a day.
Cash Out
4 rounds FT:
500m (1:34.6, 1:38.3, 1:40.5, 1:43.2)
3:00 REST
= 6:35 (rowing time)
- My goal was to stay in the 1:30s...I failed. I outpaced myself on the 3rd set. The 4th set I was winded and my legs gave way.
5.05.2012
Taking Down the Giant
Busy busy busy! That has been theme of the week. I wasn't able to make it in to Prevail and do much this week. I skipped out on Friday. I woke up super stiff this morning, most likely from all the standing around on the field I did this week. I usually OWOD on Saturday mornings, but I just didn't have the time to get it done this morning. I did have the time to get a challenge WOD in finally that I've been putting off since Feb.
WOD
2000m Row (7:44)
50 Wall balls (20#)
1000m Row (3:56)
35 Wall balls
500m Row (1:57)
20 Wall balls
= 21:10
- So one of my best friends challenged me to a main site WOD a while back. I've been pretty busy since than so it's been hard to make the time to get it in, that and it's a tall man's WOD. My buddy stands about 6'4ish with tree trunks for arms. Rowing and wall balls are a walk in the park for him. This challenge wasn't exactly in my favor.
I kept the 2k pace in the 1:50s as best I could. I did it while keeping my s/m around 20-24 (got the idea after watching Matt Chan talk about it at Regionals). The pace was great. My legs felt good getting off the rower and heading into wall balls. I wanted to get a big chunk of wall balls done off the bat. I started my 50 with 25 straight, then broke the rest up into the chunks. 1k row was more of the same. Started the 35 wall balls off with 15 straight, then 9, then 6, then 5. Legs at this point were getting pretty heavy. Walking up the stairs to the rower was rough. I picked the pace up on the rower a little bit as far as s/m goes. I just didn't have the big strong pulls anymore. With time quickly running out, I hustled down the stairs and ripped off 10-15 walls balls, then finished the remainder. When I finished, I rolled around in my sweat on the floor for a while until my thighs stop burning enough for me to walk regularly again.
The giant finished in 21:27....I WIN SUCKER!!!
Overall, great WOD for me. I got to work on some weaknesses, got to mentally push through some lactic pain, got to do a main site WOD(which I love to do every once in a while, but don't get to do nearly as often as I would like), and got pushed by a great friend (even though he wasn't there...the text conversations are awesome on the drive home).
Looking forward to getting back to a regular schedule here as track finishes in a week or two, especially once Summer finally arrives in June.
WOD
2000m Row (7:44)
50 Wall balls (20#)
1000m Row (3:56)
35 Wall balls
500m Row (1:57)
20 Wall balls
= 21:10
- So one of my best friends challenged me to a main site WOD a while back. I've been pretty busy since than so it's been hard to make the time to get it in, that and it's a tall man's WOD. My buddy stands about 6'4ish with tree trunks for arms. Rowing and wall balls are a walk in the park for him. This challenge wasn't exactly in my favor.
I kept the 2k pace in the 1:50s as best I could. I did it while keeping my s/m around 20-24 (got the idea after watching Matt Chan talk about it at Regionals). The pace was great. My legs felt good getting off the rower and heading into wall balls. I wanted to get a big chunk of wall balls done off the bat. I started my 50 with 25 straight, then broke the rest up into the chunks. 1k row was more of the same. Started the 35 wall balls off with 15 straight, then 9, then 6, then 5. Legs at this point were getting pretty heavy. Walking up the stairs to the rower was rough. I picked the pace up on the rower a little bit as far as s/m goes. I just didn't have the big strong pulls anymore. With time quickly running out, I hustled down the stairs and ripped off 10-15 walls balls, then finished the remainder. When I finished, I rolled around in my sweat on the floor for a while until my thighs stop burning enough for me to walk regularly again.
The giant finished in 21:27....I WIN SUCKER!!!
Overall, great WOD for me. I got to work on some weaknesses, got to mentally push through some lactic pain, got to do a main site WOD(which I love to do every once in a while, but don't get to do nearly as often as I would like), and got pushed by a great friend (even though he wasn't there...the text conversations are awesome on the drive home).
Looking forward to getting back to a regular schedule here as track finishes in a week or two, especially once Summer finally arrives in June.
5.03.2012
Oly. Work - Snatch
Had no idea I was heading to the gym tonight when I woke up. I had a track meet after school, which usually means no gym, but the wifey wanted to make it in. Luckily, the track meet was a fast one and we both got to Prevail. My shoulders and hands are pretty fried up still from previous WODs in the week. So I'm just plan on getting in some Oly work and seeing where that takes me.
OWOD
PVC & Bar progressions
Snatch --- 5 x 2 @ 75-85%
95(5) - 135(3) --- 165 - 165 - 175 - 185 - 190
- No misses. Focused on hitting my positions and a more vertical pull. My first set was all forward and off the heals. Second set got a little better. I had a real nice pull, which led to a solid catch on my 2nd rep at 175. 185 was good. I thought I was good at 190, but I was told that my heals were still hovering a bit. I can't explain that one because it felt like I was on the ground. My pulls are still too far out front and bringing me with them often. I can feel the difference in my catch when ever my pull is good or not. My mobility in my left ankle is I believe is causing some issues as well. I just can't seem to gain ROM in that thing.
Heavy Singles (supposed to be Snatch Pulls, but time was running out)
205(miss) - 205 - 225(fail) - 225(fail) - 225(fail)
- First attempt at 205 I was out in front. Second at 205 was great, deep catch, shocked myself a bit. First two attempts at 225 were so close. I was under both times, but couldn't get it done. First time I was out in front. Second time I lost lock out in my left arm and lost it. Third time I was shot, my speed was burned out.
Next time!!!
OWOD
PVC & Bar progressions
Snatch --- 5 x 2 @ 75-85%
95(5) - 135(3) --- 165 - 165 - 175 - 185 - 190
- No misses. Focused on hitting my positions and a more vertical pull. My first set was all forward and off the heals. Second set got a little better. I had a real nice pull, which led to a solid catch on my 2nd rep at 175. 185 was good. I thought I was good at 190, but I was told that my heals were still hovering a bit. I can't explain that one because it felt like I was on the ground. My pulls are still too far out front and bringing me with them often. I can feel the difference in my catch when ever my pull is good or not. My mobility in my left ankle is I believe is causing some issues as well. I just can't seem to gain ROM in that thing.
Heavy Singles (supposed to be Snatch Pulls, but time was running out)
205(miss) - 205 - 225(fail) - 225(fail) - 225(fail)
- First attempt at 205 I was out in front. Second at 205 was great, deep catch, shocked myself a bit. First two attempts at 225 were so close. I was under both times, but couldn't get it done. First time I was out in front. Second time I lost lock out in my left arm and lost it. Third time I was shot, my speed was burned out.
Next time!!!
5.02.2012
Frying the Forearms
Gotta a good night's rest, but I'm still pretty stiff from Monday's WODs. Shoulders and back are stiff and sore. Didn't really know what I was gonna do til I got to the gym. I usually OWOD on Wednesdays, but I won't be in the gym much this week due to track so I was thinking of doing Tuesday's WOD or Wednesday's WOD with everyone else. Once I arrived, Hannah helped me decide...regularly scheduled WOD it was!
Strength
Press --- 5@65%, 5@65%, 5@70%, 5@75%
bar(10)-95(8) --- 145 - 145 - 160 - 170
- Strength was pretty straight forward tonight. Everything felt good. Focused on keeping a tight bar path and elbows in front, not pushing from the outside. Last two sets I struggled a little bit due to soreness in the shoulders, but didn't miss any reps. Good work.
WOD
15:00 AMRAP
5 Pull Ups (all UB)
10 Hang Power Cleans (135#)
30 DUs
= 8+14 (I actually wrote down 8+9 on the board...forgot I didn't add my pull ups in on my way home)
- I bumped the weight up for the cleans. I knew I could keep moving pretty good with 135# plus I felt up to the challenge since I didn't WOD yesterday. I was cruising pretty good. I had 4 rounds in during the first 4 minutes. Right about half way in I hit a wall. My forearms started to cramp up real good and my lungs started to go. I needed a good one like this. Pull ups felt great through all rounds. I haven't been working much of them lately so my butter jerk is really really off. HPCs were strong, but broken. First & second rounds were UB. After that it was either 4-4-2, 6-4, 6-2-2, or 5-5. My last round was 6-2-1...I missed the last rep as time ran out. My forearms just blew out. DUs were tricky tonight. I was UB the first round. My rope got kinked up and I struggled through the 2nd round. Had one or two misses in the 3rd. Through the 4th-6th rounds my right forearm was cramping, which I figured out was because I had my wrist wrap too tight. My last two rounds were 1 miss and UB.
I was happy with my effort. There were a couple times I wanted to let go of cleans, but fought through it to get a few more reps and fewer drops. I should have definitely got 9 rounds had it not been for the rope issues in the 2nd round...that ate up a lot of time trying to figure out what was going on. I took some "wind sucking" breaks here and there. If this one comes up again...upper 9s, maybe even 10 would be my goal for sure.
Cash Out
400m Run ME
= 1:33
- I should have bet Charlie burpees on this one. He wanted to race me for the cash out. I wasn't quite sure how fast his legs could push him so I kept my mouth shut. I ran this one pretty cautiously. I let him lead out for the first 200, we hit the turn around and I took off. He stayed right behind me. I only beat him by 2 seconds, but a win is a win!
Strength
Press --- 5@65%, 5@65%, 5@70%, 5@75%
bar(10)-95(8) --- 145 - 145 - 160 - 170
- Strength was pretty straight forward tonight. Everything felt good. Focused on keeping a tight bar path and elbows in front, not pushing from the outside. Last two sets I struggled a little bit due to soreness in the shoulders, but didn't miss any reps. Good work.
WOD
15:00 AMRAP
5 Pull Ups (all UB)
10 Hang Power Cleans (135#)
30 DUs
= 8+14 (I actually wrote down 8+9 on the board...forgot I didn't add my pull ups in on my way home)
- I bumped the weight up for the cleans. I knew I could keep moving pretty good with 135# plus I felt up to the challenge since I didn't WOD yesterday. I was cruising pretty good. I had 4 rounds in during the first 4 minutes. Right about half way in I hit a wall. My forearms started to cramp up real good and my lungs started to go. I needed a good one like this. Pull ups felt great through all rounds. I haven't been working much of them lately so my butter jerk is really really off. HPCs were strong, but broken. First & second rounds were UB. After that it was either 4-4-2, 6-4, 6-2-2, or 5-5. My last round was 6-2-1...I missed the last rep as time ran out. My forearms just blew out. DUs were tricky tonight. I was UB the first round. My rope got kinked up and I struggled through the 2nd round. Had one or two misses in the 3rd. Through the 4th-6th rounds my right forearm was cramping, which I figured out was because I had my wrist wrap too tight. My last two rounds were 1 miss and UB.
I was happy with my effort. There were a couple times I wanted to let go of cleans, but fought through it to get a few more reps and fewer drops. I should have definitely got 9 rounds had it not been for the rope issues in the 2nd round...that ate up a lot of time trying to figure out what was going on. I took some "wind sucking" breaks here and there. If this one comes up again...upper 9s, maybe even 10 would be my goal for sure.
Cash Out
400m Run ME
= 1:33
- I should have bet Charlie burpees on this one. He wanted to race me for the cash out. I wasn't quite sure how fast his legs could push him so I kept my mouth shut. I ran this one pretty cautiously. I let him lead out for the first 200, we hit the turn around and I took off. He stayed right behind me. I only beat him by 2 seconds, but a win is a win!
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