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.
10.20.2012
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!!
Subscribe to:
Posts (Atom)