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!
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