These last few weeks have just flown by. I've been going going going with everything. My body is starting to cave a little bit. I've been fighting off a slight cold or allergies for the past week. I'm excited for the end of the season for my athletes to do well and for a bit a slow down to come. Feeling a little tight today. Crammed as much as I could in today knowing I wouldn't be back for a few days due to track commitments.
Strength
Back Squat --- 5-5-5+ @ 65-75-85% (TM:415)
bar(10)-135(10)-185(10)-225(8) --- 275 - 315 - 355(9)
- Starting an 8 week Wendler cycle this week. Legs felt good once I got nice and warm. My knees felt stable and my depth felt great at the bottom. Really felt like I may have gained an inch or two in depth. I was hoping for 10-12 on the 3rd set, but I let it go halfway up on the 10th. I could have fought it a little more and probably had it....looking back I should've...I punked out!
SWOD
BTN Split Jerk --- 3-3-3-3-3 *working up to a heavy triple
135(5) --- 185 - 205 - 225 - 245 - 265 - 275(2)
- This was supposed to be from the front rack position, I changed it up and went with BTN. I've had some tightness in my elbows in my rack position and just didn't feel comfortable with triples dealing with that and the load on my back bringing the weight down. First two sets took a bit to loosen up, elbows were slow, weight felt heavy. At 225, everything clicked and the weight felt light and elbows locked easily. 265 felt just as easy as 225. I should have had 275 for a triple. The first two reps were money. I rushed the 3rd and lost it forward. Called it a day.
Cash Out
4 rounds FT:
500m (1:34.6, 1:38.3, 1:40.5, 1:43.2)
3:00 REST
= 6:35 (rowing time)
- My goal was to stay in the 1:30s...I failed. I outpaced myself on the 3rd set. The 4th set I was winded and my legs gave way.
Showing posts with label 500m Row. Show all posts
Showing posts with label 500m Row. Show all posts
5.07.2012
5.05.2012
Taking Down the Giant
Busy busy busy! That has been theme of the week. I wasn't able to make it in to Prevail and do much this week. I skipped out on Friday. I woke up super stiff this morning, most likely from all the standing around on the field I did this week. I usually OWOD on Saturday mornings, but I just didn't have the time to get it done this morning. I did have the time to get a challenge WOD in finally that I've been putting off since Feb.
WOD
2000m Row (7:44)
50 Wall balls (20#)
1000m Row (3:56)
35 Wall balls
500m Row (1:57)
20 Wall balls
= 21:10
- So one of my best friends challenged me to a main site WOD a while back. I've been pretty busy since than so it's been hard to make the time to get it in, that and it's a tall man's WOD. My buddy stands about 6'4ish with tree trunks for arms. Rowing and wall balls are a walk in the park for him. This challenge wasn't exactly in my favor.
I kept the 2k pace in the 1:50s as best I could. I did it while keeping my s/m around 20-24 (got the idea after watching Matt Chan talk about it at Regionals). The pace was great. My legs felt good getting off the rower and heading into wall balls. I wanted to get a big chunk of wall balls done off the bat. I started my 50 with 25 straight, then broke the rest up into the chunks. 1k row was more of the same. Started the 35 wall balls off with 15 straight, then 9, then 6, then 5. Legs at this point were getting pretty heavy. Walking up the stairs to the rower was rough. I picked the pace up on the rower a little bit as far as s/m goes. I just didn't have the big strong pulls anymore. With time quickly running out, I hustled down the stairs and ripped off 10-15 walls balls, then finished the remainder. When I finished, I rolled around in my sweat on the floor for a while until my thighs stop burning enough for me to walk regularly again.
The giant finished in 21:27....I WIN SUCKER!!!
Overall, great WOD for me. I got to work on some weaknesses, got to mentally push through some lactic pain, got to do a main site WOD(which I love to do every once in a while, but don't get to do nearly as often as I would like), and got pushed by a great friend (even though he wasn't there...the text conversations are awesome on the drive home).
Looking forward to getting back to a regular schedule here as track finishes in a week or two, especially once Summer finally arrives in June.
WOD
2000m Row (7:44)
50 Wall balls (20#)
1000m Row (3:56)
35 Wall balls
500m Row (1:57)
20 Wall balls
= 21:10
- So one of my best friends challenged me to a main site WOD a while back. I've been pretty busy since than so it's been hard to make the time to get it in, that and it's a tall man's WOD. My buddy stands about 6'4ish with tree trunks for arms. Rowing and wall balls are a walk in the park for him. This challenge wasn't exactly in my favor.
I kept the 2k pace in the 1:50s as best I could. I did it while keeping my s/m around 20-24 (got the idea after watching Matt Chan talk about it at Regionals). The pace was great. My legs felt good getting off the rower and heading into wall balls. I wanted to get a big chunk of wall balls done off the bat. I started my 50 with 25 straight, then broke the rest up into the chunks. 1k row was more of the same. Started the 35 wall balls off with 15 straight, then 9, then 6, then 5. Legs at this point were getting pretty heavy. Walking up the stairs to the rower was rough. I picked the pace up on the rower a little bit as far as s/m goes. I just didn't have the big strong pulls anymore. With time quickly running out, I hustled down the stairs and ripped off 10-15 walls balls, then finished the remainder. When I finished, I rolled around in my sweat on the floor for a while until my thighs stop burning enough for me to walk regularly again.
The giant finished in 21:27....I WIN SUCKER!!!
Overall, great WOD for me. I got to work on some weaknesses, got to mentally push through some lactic pain, got to do a main site WOD(which I love to do every once in a while, but don't get to do nearly as often as I would like), and got pushed by a great friend (even though he wasn't there...the text conversations are awesome on the drive home).
Looking forward to getting back to a regular schedule here as track finishes in a week or two, especially once Summer finally arrives in June.
4.24.2012
Double PR!
4/22/12
WOD
3 rds FT:
500m Row
50 DUs
= 8:27
Woke Tuesday morning with nothing, but squatting on mind! Wasn't sure what to expect as far as PRing goes, but I knew I had improved. I PR'd 2-3 weeks in to the cycle. If you look back I tried to change to those numbers and that didn't work out well so I've been working off of a lower max this entire cycle. I know my back has gotten stronger and my form has gotten better so I was pretty sure I was gonna PR again tonight.
Strength
Find new Back Squat 1RM
bar(10)-135(10)-185(8)-225(5)-275(3)-315(2) --- 365 - 405 - 430 - 460 PR -475
- Kept my hoodie on the entire time so I would stay warm and keep a good sweat going. I felt really solid. Trying to eat clean these days and I think that may have hurt me just a bit. On the way to the gym, my energy was dropping so I slammed a few protein bars for a boost. Got under the weight and I didn't have that "pop" I've had for the last few weeks. Bar felt heavy at 365 :( Made it to 430 and felt good. Went to 460 and it put up a pretty good fight. I knew I might have one more good push in me so I made the jump to 475 and started out of the hole and bailed because I just slowed down too much. The goal was to close the 500 gap as much as possible. Chipped away at it a little more today and I'm happy with that. It'll come!
5:00 REST
Find new Press 1RM
bar(10)-95(10)-135(5) --- 165 - 185 - 205 - 225 PR -230
- Had to pull double duty because I was a day behind in maxes. I knew I blew through a lot of energy in squats so I just wanted to get this one done. I knew from the past few weeks of the cycle where I was gonna end up at anyway. I haven't PRd in press since last June so I was well over due here! I used a false grip and drove it straight through. Went up so easy I was convinced I may have another 5#...hahaha...I was wrong! Extremely happy with the start of the week...2 PRs...solid!!
WOD
15 Snatch (125#)
15 Ring Push Ups
12 Snatch (145#)
12 Ring Push Ups
9 Snatch (165#)
9 Ring Push Ups
= 6:51
- I was pumped for this WOD when I saw it on the schedule. I enjoy ladders. If I would do this one again I would change the weights to 135, 155, 175 just for the sake of the weight change. Having to deal with the 5# plate became a pain chasing around. Really focused on being as fast as I could while keeping my technique as sound as possible. It worked well. I made sure my set up was square every time and it paid off. I didn't miss any reps the entire ladder. I caught a few early ones on my toes rushing through a little faster than I should have. The ring push ups were cake all were UB. The only thing I noticed the push ups do was burn up my thighs and core from staying in the plank.
Great night at Prevail!!
Cash Out
30 GHD Back Ext. (25#) (20-10)
30 GHD Rev. Hypers
WOD
3 rds FT:
500m Row
50 DUs
= 8:27
Woke Tuesday morning with nothing, but squatting on mind! Wasn't sure what to expect as far as PRing goes, but I knew I had improved. I PR'd 2-3 weeks in to the cycle. If you look back I tried to change to those numbers and that didn't work out well so I've been working off of a lower max this entire cycle. I know my back has gotten stronger and my form has gotten better so I was pretty sure I was gonna PR again tonight.
Strength
Find new Back Squat 1RM
bar(10)-135(10)-185(8)-225(5)-275(3)-315(2) --- 365 - 405 - 430 - 460 PR -
- Kept my hoodie on the entire time so I would stay warm and keep a good sweat going. I felt really solid. Trying to eat clean these days and I think that may have hurt me just a bit. On the way to the gym, my energy was dropping so I slammed a few protein bars for a boost. Got under the weight and I didn't have that "pop" I've had for the last few weeks. Bar felt heavy at 365 :( Made it to 430 and felt good. Went to 460 and it put up a pretty good fight. I knew I might have one more good push in me so I made the jump to 475 and started out of the hole and bailed because I just slowed down too much. The goal was to close the 500 gap as much as possible. Chipped away at it a little more today and I'm happy with that. It'll come!
Back Squat 460#
Find new Press 1RM
bar(10)-95(10)-135(5) --- 165 - 185 - 205 - 225 PR -
- Had to pull double duty because I was a day behind in maxes. I knew I blew through a lot of energy in squats so I just wanted to get this one done. I knew from the past few weeks of the cycle where I was gonna end up at anyway. I haven't PRd in press since last June so I was well over due here! I used a false grip and drove it straight through. Went up so easy I was convinced I may have another 5#...hahaha...I was wrong! Extremely happy with the start of the week...2 PRs...solid!!
WOD
15 Snatch (125#)
15 Ring Push Ups
12 Snatch (145#)
12 Ring Push Ups
9 Snatch (165#)
9 Ring Push Ups
= 6:51
- I was pumped for this WOD when I saw it on the schedule. I enjoy ladders. If I would do this one again I would change the weights to 135, 155, 175 just for the sake of the weight change. Having to deal with the 5# plate became a pain chasing around. Really focused on being as fast as I could while keeping my technique as sound as possible. It worked well. I made sure my set up was square every time and it paid off. I didn't miss any reps the entire ladder. I caught a few early ones on my toes rushing through a little faster than I should have. The ring push ups were cake all were UB. The only thing I noticed the push ups do was burn up my thighs and core from staying in the plank.
Great night at Prevail!!
Cash Out
30 GHD Back Ext. (25#) (20-10)
30 GHD Rev. Hypers
2.16.2012
Little of This, Little of That
Been real tired lately. Fighting off whatever bug has been making my kiddos feel crap. Thought I had it kicked last weekend and then the last few days it's been trying to get into my chest. This doesn't change what needs to get done this week. Got the Occupy Strength comp this Saturday so I need to get a little work in still to stay loose.
Strength
Wednesday
DH Pull Ups 4 x ME UB(BW) = 8-8-7-8
3 Jumps @ 90% Max Height Box Jumps @ 43.5"
- Pretty beat up still from Tuesday's "Barbara".
Thursday
Power Cleans --- drilling to heavy singles
Drilled through positions with PVC and a bar for awhile.
Went to 3 pos. with 135 for a few sets
4 x 2 @ 185, 4 x 1 @ 235, 2 x 1 @ 275
- It's been a few weeks since I did some heavy cleans so I wanted to get some work in to groove my mechanics in before the comp. 275 went pretty easy. I'm hoping to get around 290ish at power on Saturday. We'll see what happens.
WOD
4 x 500m Row ME w/ 3:00 REST
1:34.4@8 PR, 1:43.1@7, 1:41.5@7, 1:43.8@6
- Gotta PR so I can't be to upset about that. I was hoping to be able to hang on a little closer to my first row....maybe high 30s, but just couldn't pull it off. I felt pretty smooth on the rower tonight. Thought I was pulling good, but right around 230-200 left I kept falling off pace. Don't know what was happening, but I gotta figure it out. I kept playing with the damper setting just to see if I could tell the difference as I fatigued. I don't know if it hurt me or helped me.
Strength
Wednesday
DH Pull Ups 4 x ME UB(BW) = 8-8-7-8
3 Jumps @ 90% Max Height Box Jumps @ 43.5"
- Pretty beat up still from Tuesday's "Barbara".
Thursday
Power Cleans --- drilling to heavy singles
Drilled through positions with PVC and a bar for awhile.
Went to 3 pos. with 135 for a few sets
4 x 2 @ 185, 4 x 1 @ 235, 2 x 1 @ 275
- It's been a few weeks since I did some heavy cleans so I wanted to get some work in to groove my mechanics in before the comp. 275 went pretty easy. I'm hoping to get around 290ish at power on Saturday. We'll see what happens.
WOD
4 x 500m Row ME w/ 3:00 REST
1:34.4@8 PR, 1:43.1@7, 1:41.5@7, 1:43.8@6
- Gotta PR so I can't be to upset about that. I was hoping to be able to hang on a little closer to my first row....maybe high 30s, but just couldn't pull it off. I felt pretty smooth on the rower tonight. Thought I was pulling good, but right around 230-200 left I kept falling off pace. Don't know what was happening, but I gotta figure it out. I kept playing with the damper setting just to see if I could tell the difference as I fatigued. I don't know if it hurt me or helped me.
1.27.2012
Boosters!
Oh the things I do to myself! Got to bed late last night. Laid down in bed around 11:40ish and my wrist was throbbing. I meant to ice it earlier, but got caught up with the kids and forgot. So I grabbed an ice pack and threw it on and wrapped an ace bandage around it to keep it their. I fell asleep with it on and woke about 4ish with all my fingers looking like mini corn dogs. I unwrapped it in the dark and went back to bed for another 30-40 minutes before I got up for DP.
Insert side note: About 3 weeks ago, I iced the same wrist before I went to bed, but I wrapped the pack around the entire wrist. In doing this I froze a nerve in my hand. So for the last 3 weeks I have been experiencing a "pins & needles" type feeling on the top side of my right thumb and index finger and directly over said nerve in my wrist. Everyday I get a little more feeling to it, but it's still not gone. I find it kind of amusing to play with nerve at times actually when I'm bored.
We had another lively Friday crew at the DP this morning which makes it a little easier to get after it.
Strength
Cleans 3-3-3-3-3@63-70-77-85-93%
bar (5 pos.) - 135 - 165 ---190 - 210 - 230 - 255 -280 (2)
- Jumped on the platform a good 10 minutes before everyone else so I had a little more time to work through my sets. Timing was much better. I didn't feel as rushed. I was on my last set as most people were cleaning up and getting ready to start the WOD.
- Focusing on a much better bar path from lift off and active wrists as I go through today's sets. Pretty motivated after watching a buddy of mine PR his power clean last night.
Insert side note: About 3 weeks ago, I iced the same wrist before I went to bed, but I wrapped the pack around the entire wrist. In doing this I froze a nerve in my hand. So for the last 3 weeks I have been experiencing a "pins & needles" type feeling on the top side of my right thumb and index finger and directly over said nerve in my wrist. Everyday I get a little more feeling to it, but it's still not gone. I find it kind of amusing to play with nerve at times actually when I'm bored.
We had another lively Friday crew at the DP this morning which makes it a little easier to get after it.
Strength
Cleans 3-3-3-3-3@63-70-77-85-93%
bar (5 pos.) - 135 - 165 ---190 - 210 - 230 - 255 -
- Jumped on the platform a good 10 minutes before everyone else so I had a little more time to work through my sets. Timing was much better. I didn't feel as rushed. I was on my last set as most people were cleaning up and getting ready to start the WOD.
- Focusing on a much better bar path from lift off and active wrists as I go through today's sets. Pretty motivated after watching a buddy of mine PR his power clean last night.
Jason Carlson, CF Freedom, treatin' 305# like it's baby weight!
- All sets felt great. 85% felt much lighter than it did the week before during 5s. First rep of 280 flew up as did the second, but upon receiving the second and starting the squat I busted ass as I stood it up. Had to put on the boosters to get that one up I guess. Stepped back a minute to gain my composure and went at it again for the third rep, but got stapled at the bottom because I couldn't keep myself together.
- Progress has definitely got me excited for singles next week!
WOD
4 rounds of:
5 Burpee Box Jumps (24')
10 Pull Ups
15 OH Walking Lunges (45#)
= 6:02
- I needed a WOD like this one. I love wear and tear on the legs. I tried to pace myself once again and did a little better this time. Still trying to figure out what is too much and what is not.
- Kept moving during the BBJs. No stops just kept plugging along.
- Most proud of the fact I did all pull ups unbroken and no missed reps. Had plenty of pull in grip strength through the entire WOD.
- I had one break in the 4th round at rep 9...other than that it was all unbroken.
- Solid WOD. Really caught up to me and I was blown out at the end.
Cash Out
ME 500m Row = 1:36.6
- I'm short and I hate rowing!! There I said it!! Trying horribly to learn to keep my stroke cadence down. I held 1:32ish I believe for the first 250 and then saw it drift back to 1:38ish. My buddy Fain pushed me back up to the 1:32ish pace for the last 100 meters. Now my legs are really shot!!
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