My wife and I made it to the 630p class tonight and found out we were the only ones there. It was rather nice. We enjoy being able to WOD together and it's even better when we are the only ones sometimes. We skipped strength for the night so we could get out quickly though and grab a bite to eat with some friends. FGB is coming up so I was excited to have a little prep work tonight. Last year, I hurt my back prepping for FGB. I've come along way in a year and am excited to finally be healthy enough to go do the WOD.
WOD
4 rounds for reps:
1:00 Box Jumps (20") [40-37-32-40]
1:00 Push Press (75#) [35-30-25-27]
1:00 Row (cals) [16-15-15-16]
1:00 REST
= 328
- Not bad. My goal was 330. I really wanted some volume and I got it. 350 was very doable. I recovered a lot better than I thought during the rest round. The 20" box makes a huge difference. In those middle rounds I had some weird twinge in my right ankle which slowed me down a lot. I stopped rebounding completely. Whatever it was it went away and I was fine again in the 4th. PP were hard to judge. I found a good groove, but staying back on my heels and getting a good rack position is going to be key. I didn't waste too much time on the row. I cranked the damper up to 10 and pulled hard, probably getting about a cal/pull. Once I got to 12-13, I coasted and managed the last few cals as active rest. I could make up some point here come FGB. Excited for a little more prep work this week. The SDHP and wall balls are going to be the death of me in this WOD for sure.
Showing posts with label Box Jumps. Show all posts
Showing posts with label Box Jumps. Show all posts
9.07.2012
8.28.2012
Return of the Lunch WOD
Well school is back in session so it's time to start the old routine up again. Knew I wasn't gonna be able to make it to Prevail tonight so I modified the WOD so I could do it here at school.
WOD
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Box Jumps (28"...height of our stage in the gym)
HSPUs
= 13:33
- The box jumps were a little tricky once I got started. The height of our stage was 28" first off, but the stage door is down as well. So I only had about 20-24" of depth before my face hit the stage door. Trying to rebound off the floor was tricky with the stage door. Needless to say they were a little slower than usual and I am now missing a good portion of skin off my left shin from a miss in the round of 8, which led to me no longer rebounding after that. HSPUs were cruising til I hit that round of 9. The last two rounds took up a significant amount of time 13:33. I'm having some sort of issue in my neck right now so I was a little more cautious than usual on the HSPUs. That one lit me up pretty good. Gotta get back to work on those HSPUs though.
Cash Out
Chinese Arches - 2 x 1:00
WOD
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Box Jumps (28"...height of our stage in the gym)
HSPUs
= 13:33
- The box jumps were a little tricky once I got started. The height of our stage was 28" first off, but the stage door is down as well. So I only had about 20-24" of depth before my face hit the stage door. Trying to rebound off the floor was tricky with the stage door. Needless to say they were a little slower than usual and I am now missing a good portion of skin off my left shin from a miss in the round of 8, which led to me no longer rebounding after that. HSPUs were cruising til I hit that round of 9. The last two rounds took up a significant amount of time 13:33. I'm having some sort of issue in my neck right now so I was a little more cautious than usual on the HSPUs. That one lit me up pretty good. Gotta get back to work on those HSPUs though.
Cash Out
Chinese Arches - 2 x 1:00
7.24.2012
Heavy and Fast
Woke up this morning and my back was feeling pretty stiff. No go on the hill runs again today. Heavy squats were on the board for tonight so I wanted to make sure I was fresh for those.
Strength
Back Squats - 5 x 5 @ 80% (460 1RM)
bar(10)-135(8)-185(5)-225(5)-275(5) --- 365
- These were heavy from the beginning! Every set was well earned and good rest periods in between were needed to get through them. Still feeling really loose in my descend and I can't figure out why. I need to get some vids to take a look.
WOD
20-15-10-5
Box Jumps (24")
KB Swings (53#)
DUs
= 4:12
- I was moving well on this one. Heard some horror stories about legs giving out on the 15 box jumps after the heavy squatting. I missed my 2nd jump in the 1st round, but after that I money the rest of the way. Made it through the 15 okay. Swings for some reason continue to aggravate my back. I can hang clean/snatch whatever and not feel a thing, but stabilizing the down swing of the bell just tears my back side apart for some reason. To compensate I typically turn my swing into a hi pull and press out type maneuver. DUs I believe were all UB. Very happy with the pace I was able to keep on this one.
Cash Out
20 Ring Dips - 8, 17
Strength
Back Squats - 5 x 5 @ 80% (460 1RM)
bar(10)-135(8)-185(5)-225(5)-275(5) --- 365
- These were heavy from the beginning! Every set was well earned and good rest periods in between were needed to get through them. Still feeling really loose in my descend and I can't figure out why. I need to get some vids to take a look.
WOD
20-15-10-5
Box Jumps (24")
KB Swings (53#)
DUs
= 4:12
- I was moving well on this one. Heard some horror stories about legs giving out on the 15 box jumps after the heavy squatting. I missed my 2nd jump in the 1st round, but after that I money the rest of the way. Made it through the 15 okay. Swings for some reason continue to aggravate my back. I can hang clean/snatch whatever and not feel a thing, but stabilizing the down swing of the bell just tears my back side apart for some reason. To compensate I typically turn my swing into a hi pull and press out type maneuver. DUs I believe were all UB. Very happy with the pace I was able to keep on this one.
Cash Out
20 Ring Dips - 8, 17
6.27.2012
Lots and Lots of Legs
As I write this tonight I can feel the DOMS creeping into my thighs. Last two days I've put a lot pressure on em. Gettin' a little tight, but I'm recovering well. Golfed for the first time in 2 years yesterday...it reminded me why I don't try to get out anymore...I'm terrible. I'm pretty content being terrible that way though so it's okay. I have my shots here and there, but I do enjoy a good cart ride in the sun. It'll be a long time before I ever play 18 holes again though. My ADD can't handle being on the course that long. Here's the run down of the last two days.
6.26.12
Hill Work @ Hart's Hill
5 bounds x 5 (roughly 48' covered)
50yd Sprints x 10 (:75 Rest)
- Stayed with the same volume this week because of the comp coming up. I probably will skip the hill next week altogether until the comp is done. Took the rest time down to see how my lungs and legs would respond. Still felt real good. Actually, I think I recovered faster and better than last week when I gave myself more time.
6.27.12
OWOD
Snatch - 20:00 to a heavy single (more like 30)
bar progressions
95(3)-115(2)-135-155-165-175-185-195-205-215 - 215 - 215 -215 - 215 - 215
- As I headed North on this one I was feeling really good. I actually thought til 215 that it might be a PR type of day. 207 is 90% so I'm still working in the range that I would like to be in. I would like to be a little more consistent heading into the comp, but we'll see. Turnover is killing me right now. I was supposed to some Snatch pulls, but with all the misses today I figured I would skip them. I recorded my 3rd attempt, but of course I made it easy so the vid wasn't much help. I used straps today once I got above 200 because my forearms were just fatigued...maybe from golfing...I don't know.
Back Squat - Doubles; 10:00 EMOM @ 80-90%
135(8)-225(8)-315(5) ---
365 - 365 - 365 - 385 - 385 - 385 - 405 - 405 - 405 - 405
- Needed some nice heavy lifting to blow some frustration off from the Snatch work. Been wanting to do some ME work on squats for awhile now. Looking back I would have done 365 x 2, 385 x 2, 405 x 3, and 415 x 3. Don't get me wrong those last 4 sets of 405 were well earned, but I would have like to have gotten to 415 for at least 2 sets. Not gonna get back to 500 taking the easy way out. I have to keep that in mind when going under the bar more consistently.
WOD
10-1
KB Swings (53#) (All UB)
1-10
Box Jumps (30") (yep..I had some misses and pauses)
= 5:27
- I've never done tall box jumps before and now that I've done em...I don't get all the fuss about em. If any thing they seemed a little easier to rebound off of them because you had to slow down and step off correctly. Once you get used to the drop, I don't think it's any different than a regular 24" box. KB swings were money tonight, usually they tear my POC up. I should have used the bigger bell, but I was more focused on working the box jumps than anything else.
6.26.12
Hill Work @ Hart's Hill
5 bounds x 5 (roughly 48' covered)
50yd Sprints x 10 (:75 Rest)
- Stayed with the same volume this week because of the comp coming up. I probably will skip the hill next week altogether until the comp is done. Took the rest time down to see how my lungs and legs would respond. Still felt real good. Actually, I think I recovered faster and better than last week when I gave myself more time.
6.27.12
OWOD
Snatch - 20:00 to a heavy single (more like 30)
bar progressions
95(3)-115(2)-135-155-165-175-185-195-205-
- As I headed North on this one I was feeling really good. I actually thought til 215 that it might be a PR type of day. 207 is 90% so I'm still working in the range that I would like to be in. I would like to be a little more consistent heading into the comp, but we'll see. Turnover is killing me right now. I was supposed to some Snatch pulls, but with all the misses today I figured I would skip them. I recorded my 3rd attempt, but of course I made it easy so the vid wasn't much help. I used straps today once I got above 200 because my forearms were just fatigued...maybe from golfing...I don't know.
Back Squat - Doubles; 10:00 EMOM @ 80-90%
135(8)-225(8)-315(5) ---
365 - 365 - 365 - 385 - 385 - 385 - 405 - 405 - 405 - 405
- Needed some nice heavy lifting to blow some frustration off from the Snatch work. Been wanting to do some ME work on squats for awhile now. Looking back I would have done 365 x 2, 385 x 2, 405 x 3, and 415 x 3. Don't get me wrong those last 4 sets of 405 were well earned, but I would have like to have gotten to 415 for at least 2 sets. Not gonna get back to 500 taking the easy way out. I have to keep that in mind when going under the bar more consistently.
WOD
10-1
KB Swings (53#) (All UB)
1-10
Box Jumps (30") (yep..I had some misses and pauses)
= 5:27
- I've never done tall box jumps before and now that I've done em...I don't get all the fuss about em. If any thing they seemed a little easier to rebound off of them because you had to slow down and step off correctly. Once you get used to the drop, I don't think it's any different than a regular 24" box. KB swings were money tonight, usually they tear my POC up. I should have used the bigger bell, but I was more focused on working the box jumps than anything else.
6.07.2012
Quick Game of Catch Up
The last two weeks of school have been hectic. Been pretty busy shutting down shop around the school and cleaning things up for the Summer. This is just gonna be a quick run down of what has transpired since my last post...
5.29.12
Strength
Floor Press - no 1RM on this one so I just tinkered with some weight. FPs have been causing some weird elbow twinge/pain so I'll probably be laying off of these from now on.
bar(12)-135(12)-175(10)---225(8)-245(8)-265(5)
DH Pull Ups + ME Kip (in between sets of Floor Press) --- 8+5 - 6+5 - 4+7
Back Squats ---
bar(10)-135(10)-225(10) --- Banded Squats - 225 + reds (6) - 225 + blues(6) [both were too light]
Squats w/ hanging KBs --- 3 x 5 @ 225 + 24k bell
-Pretty tight from the Stars and Stripes WOD the day before. Deload week so I was playing with some ideas for the squats. I really like banded squats so I was playing with them a bit, but we just don't have the right equipment to keep the proper tension on the bar to make it worth while. Hopefully, we can get some chains in the gym this Summer.
TGU - 3 x 3 @ 24k
5.31.12
Strength
Push Press - supposed to be deload, but my gym appearance has been sporadic so I went heavier
bar(10)-95(8)-135(5)-155(5) --- 165(5) - 175(5) - 185(5)
WOD
5 rounds of:
40 DUs (UB, 1 miss per round after that)
10 Push Press (95#) (all UB)
= 3:59
5:00 REST
2 BONUS rounds
= 11:40
- We did this one a while back, but the movements were in reverse order. I was pumped...I PR'd by :13 seconds. I was a lot calmer with the rope despite the miss each of the last 4 rounds. I was only gonna take a 4:00 minute rest at first, but something happen and I lost track of time. I had planned on doing 3 rounds, but my shoulders were burnt out. I had 6-7 misses on the rope in the second bonus round so I called it.
6.2.12
OWOD
Snatch - 8 x 2 @ 80%
bar progressions - 95(3POS. x 2) - 135(2) - 155(2) - 165(1x1) - 175(x11) ---
80%=185# (1.1 - 1.x - 1.1 - 1.1 - 1.1 - 1.x - 1.1 - 1.1)
- Two misses were out in front. I had several sloppy stand-ups in between the misses, usually on the second rep. Last set of the day felt fantastic...solid pause at the bottom, stable. Good work all together. It took me a while to remember some of the things I changed during my PR night, but once I did everything fell right into the groove.
BTN Sn. Grip PP - 4 x 3 (heaviest possible)
185 - 205 --- 225 - 235 - 245 - 255
- Next time I should start at 245 and ladder up from there.
6.4.12
Andy's Bday WOD
3:00 AMRAP KB swings (24k) (70)
3:00 REST
3:00 AMRAP Row for Cals *damper@10 (60)
3:00 REST
3:00 AMRAP 20m Prowler Push (95#) (8)
3:00 REST
3:00 AMRAP Hang Power Cleans (60k) (28)
= 166
- My wife and I WOD'd with my bro in law tonight for his birthday at his place. It's nice because he has a ton of equipment. It was tough. This WOD put me on my butt when I finished. My traps were sore for a few days afterwards. Always a good to time though WODing with family.
6.5.12
Strength
Back Squat - 5-5-5+@65-75-85%
bar(10)-135(10)-185(10)-225(8) --- 275 - 320 - 365(12)
- Squats felt solid. On the 12th rep my back started to fatigue. I felt like I was in good posture until the end, but I was told otherwise once I put the bar down. My legs felt these for a while to come. Reps felt good though. I was originally shooting for 8ish, but I POC was firing real good and my speed was about the same start to finish.
WOD
4 rounds of:
1:00 AMRAP Power Snatches (75#) [15-15-15-13]
1:00 AMRAP Box Jumps (24") [20-20-15-24]
= 137
- I got to class late and was in a rush from the beginning. I had to do the WOD on my own after everyone else finished. I didn't realize this was "Hope" practice til after the 1st round. My original plan was to just go and burn out, but after back squatting...pacing became a better option. I had some goals going in and just tried to stay with them through out.
6.6.12
OWOD
Clean & Jerk - ladder up to a heavy single
bar progressions
135(3)-185(3)-205(2)-225-235-245-255-265(x.1)-275-285
2 x 2 @ 255 (90% of 285)
- My back was pretty fatigued from the start after yesterday's back squat work and my legs were real stiff from the work as well. Felt uncomfortable in my jerk tonight. Right wrist was sliding into place and it was causing some discomfort as weight got heavier. 285 was a good stop tonight. Added some doubles of my heavy single at the end for a bit more volume.
Clean Pulls
4 x 3 @ 315
5.29.12
Strength
Floor Press - no 1RM on this one so I just tinkered with some weight. FPs have been causing some weird elbow twinge/pain so I'll probably be laying off of these from now on.
bar(12)-135(12)-175(10)---225(8)-245(8)-265(5)
DH Pull Ups + ME Kip (in between sets of Floor Press) --- 8+5 - 6+5 - 4+7
Back Squats ---
bar(10)-135(10)-225(10) --- Banded Squats - 225 + reds (6) - 225 + blues(6) [both were too light]
Squats w/ hanging KBs --- 3 x 5 @ 225 + 24k bell
-Pretty tight from the Stars and Stripes WOD the day before. Deload week so I was playing with some ideas for the squats. I really like banded squats so I was playing with them a bit, but we just don't have the right equipment to keep the proper tension on the bar to make it worth while. Hopefully, we can get some chains in the gym this Summer.
TGU - 3 x 3 @ 24k
5.31.12
Strength
Push Press - supposed to be deload, but my gym appearance has been sporadic so I went heavier
bar(10)-95(8)-135(5)-155(5) --- 165(5) - 175(5) - 185(5)
WOD
5 rounds of:
40 DUs (UB, 1 miss per round after that)
10 Push Press (95#) (all UB)
= 3:59
5:00 REST
2 BONUS rounds
= 11:40
- We did this one a while back, but the movements were in reverse order. I was pumped...I PR'd by :13 seconds. I was a lot calmer with the rope despite the miss each of the last 4 rounds. I was only gonna take a 4:00 minute rest at first, but something happen and I lost track of time. I had planned on doing 3 rounds, but my shoulders were burnt out. I had 6-7 misses on the rope in the second bonus round so I called it.
6.2.12
OWOD
Snatch - 8 x 2 @ 80%
bar progressions - 95(3POS. x 2) - 135(2) - 155(2) - 165(1x1) - 175(x11) ---
80%=185# (1.1 - 1.x - 1.1 - 1.1 - 1.1 - 1.x - 1.1 - 1.1)
- Two misses were out in front. I had several sloppy stand-ups in between the misses, usually on the second rep. Last set of the day felt fantastic...solid pause at the bottom, stable. Good work all together. It took me a while to remember some of the things I changed during my PR night, but once I did everything fell right into the groove.
BTN Sn. Grip PP - 4 x 3 (heaviest possible)
185 - 205 --- 225 - 235 - 245 - 255
- Next time I should start at 245 and ladder up from there.
6.4.12
Andy's Bday WOD
3:00 AMRAP KB swings (24k) (70)
3:00 REST
3:00 AMRAP Row for Cals *damper@10 (60)
3:00 REST
3:00 AMRAP 20m Prowler Push (95#) (8)
3:00 REST
3:00 AMRAP Hang Power Cleans (60k) (28)
= 166
- My wife and I WOD'd with my bro in law tonight for his birthday at his place. It's nice because he has a ton of equipment. It was tough. This WOD put me on my butt when I finished. My traps were sore for a few days afterwards. Always a good to time though WODing with family.
6.5.12
Strength
Back Squat - 5-5-5+@65-75-85%
bar(10)-135(10)-185(10)-225(8) --- 275 - 320 - 365(12)
- Squats felt solid. On the 12th rep my back started to fatigue. I felt like I was in good posture until the end, but I was told otherwise once I put the bar down. My legs felt these for a while to come. Reps felt good though. I was originally shooting for 8ish, but I POC was firing real good and my speed was about the same start to finish.
WOD
4 rounds of:
1:00 AMRAP Power Snatches (75#) [15-15-15-13]
1:00 AMRAP Box Jumps (24") [20-20-15-24]
= 137
- I got to class late and was in a rush from the beginning. I had to do the WOD on my own after everyone else finished. I didn't realize this was "Hope" practice til after the 1st round. My original plan was to just go and burn out, but after back squatting...pacing became a better option. I had some goals going in and just tried to stay with them through out.
6.6.12
OWOD
Clean & Jerk - ladder up to a heavy single
bar progressions
135(3)-185(3)-205(2)-225-235-245-255-265(x.1)-275-285
2 x 2 @ 255 (90% of 285)
- My back was pretty fatigued from the start after yesterday's back squat work and my legs were real stiff from the work as well. Felt uncomfortable in my jerk tonight. Right wrist was sliding into place and it was causing some discomfort as weight got heavier. 285 was a good stop tonight. Added some doubles of my heavy single at the end for a bit more volume.
Clean Pulls
4 x 3 @ 315
4.26.2012
A Little Closer
Feeling well rested today. I didn't get a chance to OWOD last night. Instead I had the pleasure of watching K Tuck perform some pretty sweet looking barbell gymnastics and almost PR! I had a blast watching her lift and I'm sure my legs enjoyed the rest. Still feeling strong...no kinks in the armor showing yet. Got two more PRs to hit still this week!
Strength
Find Front Squat 1RM
bar(10)-135(10)-185(8)-225(3) --- 275 - 315 - 335 - 355 - 375 PR -385
- I was feeling good when I hit the gym this evening. Didn't take me long at all to loosen up and get into it. I built up like I usually do. Felt really good coming out of the hole and had a lot of snap. I hit 335 and knew 375 was going up today. I hit 375 and thought 385 was doable...I was wrong! Once again...just gotta keep chipping away. I got another step closer today!
Strength
Find Front Squat 1RM
bar(10)-135(10)-185(8)-225(3) --- 275 - 315 - 335 - 355 - 375 PR -
- I was feeling good when I hit the gym this evening. Didn't take me long at all to loosen up and get into it. I built up like I usually do. Felt really good coming out of the hole and had a lot of snap. I hit 335 and knew 375 was going up today. I hit 375 and thought 385 was doable...I was wrong! Once again...just gotta keep chipping away. I got another step closer today!
Front Squat 375#
WOD
12:00 AMRAP
200m Run
10 Box Jumps (24")
5 Thrusters (95#)
= 7
- My goal was to beat the runners today. All the runners got somewhere in the 6s today. I knew run was short enough I could move fast through it and weight was light enough to not be a problem. The question was could I fight through enough to keep moving on the box jumps. Every round was UB on everything. I used the run to catch my breath. Coming in from the run, I would walk from the door to the box just to calm down and then I'd start jumping. I lost my groove every once in awhile, but I wouldn't call it a break...rebounded just about every dang rep. Thrusters were fast and didn't start to burn til the 5th round. I finished the last thruster, to complete 7 rds, at the buzzer.
I was very pleased with my effort tonight. Fought through some suck. Made the decision to keep pushing, instead of dropping. Never looked at the clock..stayed focused on my goal! Chalk one up for the Clydesdale crew!
Cash Out
1:00 ME C2D Push Ups
= 43
4.05.2012
Holy Soreness
Holy cow! I woke up feeling extremely sore Wednesday from my back squats on Tuesday. When I woke up on today it wasn't any better. I had to go to DP this morning and I knew it was gonna be a tough go getting loose this morning. My glutes, hamstrings, and calves were the main culprits.
Strength
Front Squats --- 5@65%, 4@75%, 4@80%, 4@85%
bar(10) - 135(8) - 185(8) --- 240 - 275 - 297 - 310
- These were a ever tougher than I thought they would be. I did everything I could to get loose and I was still tight. It was pretty difficult just to keep my heels on the ground during the first 2 warm up sets. During my sets, I felt some slight twinges in my lower back on all four sets right at the bottom. I'm pretty sure my back was surrendered at the bottom because my hamstrings were so tight. I paid for this as the day went on.
WOD
400m Row
21 Box Jumps (24")
400m Row
15 Box Jumps
400m Row
9 Box Jumps
= 7:15
- I did a lot better in this WOD than I thought I was going too. With how stiff and sore my legs were I thought the box jumps were gonna be brutal on my quads. I took the rows somewhat easy, maintained a 1:55ish/500 pace for all three rounds. I left the box downstairs and had to travel up and down between rounds. Off the rower the first round I ran down the stairs and started jumping. The 21s were rough. They were steady, but slow. I just couldn't find a solid groove to stay in and keep rebounding. Ran back up the stairs for round two. Was a little slower heading down for the 15s. The 15s felt better. Towards the end I really got going and finished the set strong. I didn't run up the stairs this time, but I did take em two at a time and was still surprised at how good my legs were holding up. Arms started to die in the pull on the last row. Ran downstairs for the 9s and found my groove on the first rebound and a few seconds later I was done.
Cash Out
ME UB DUs x 5
91- X<10
- My back shut it down! I got 91 the first go and then I had nothing. My CNS was just misfiring left and right. I tried 4-5 more times to get moving and I just couldn't get everything to fall in place again. My back was starting to tighten as I was cooling down and every jump I could feel a little tender spot getting worse. My quads had enough at this point as well. Solid morning in my book.
Strength
Front Squats --- 5@65%, 4@75%, 4@80%, 4@85%
bar(10) - 135(8) - 185(8) --- 240 - 275 - 297 - 310
- These were a ever tougher than I thought they would be. I did everything I could to get loose and I was still tight. It was pretty difficult just to keep my heels on the ground during the first 2 warm up sets. During my sets, I felt some slight twinges in my lower back on all four sets right at the bottom. I'm pretty sure my back was surrendered at the bottom because my hamstrings were so tight. I paid for this as the day went on.
WOD
400m Row
21 Box Jumps (24")
400m Row
15 Box Jumps
400m Row
9 Box Jumps
= 7:15
- I did a lot better in this WOD than I thought I was going too. With how stiff and sore my legs were I thought the box jumps were gonna be brutal on my quads. I took the rows somewhat easy, maintained a 1:55ish/500 pace for all three rounds. I left the box downstairs and had to travel up and down between rounds. Off the rower the first round I ran down the stairs and started jumping. The 21s were rough. They were steady, but slow. I just couldn't find a solid groove to stay in and keep rebounding. Ran back up the stairs for round two. Was a little slower heading down for the 15s. The 15s felt better. Towards the end I really got going and finished the set strong. I didn't run up the stairs this time, but I did take em two at a time and was still surprised at how good my legs were holding up. Arms started to die in the pull on the last row. Ran downstairs for the 9s and found my groove on the first rebound and a few seconds later I was done.
Cash Out
ME UB DUs x 5
91- X<10
- My back shut it down! I got 91 the first go and then I had nothing. My CNS was just misfiring left and right. I tried 4-5 more times to get moving and I just couldn't get everything to fall in place again. My back was starting to tighten as I was cooling down and every jump I could feel a little tender spot getting worse. My quads had enough at this point as well. Solid morning in my book.
3.16.2012
Missed One
Some how I forgot to add this workout in last week. Here it is...
Strength
RDLs --- 5 x 5
225-275-275-275-275
Static Ring Holds
1:00 - :45 - :45 - :45 - :45
- Solid work on the low back and hamstrings today. I felt these for days after. If you read the latest Talk To Me Johnnie blog, he talks about Louie Simmons belief in weak hamstrings and low back problems. Love to use as prevention and recovery.
- Static holds added a change of pace to work on some stability and strength on the rings. Goal here is to find your hollow and rotate externally for more efficient hold. Being able to externally rotate was extremely difficult for most.
WOD
2 rounds FT:
400m Row
10 Box Jumps (24")
20 KB Swings (24k)
30 DUs
400m Run
= 12:15
- Wanted to get a WOD in that I could keep pushing the pace, but wouldn't damage me for 12.4. This was a good one to do it. I just kept moving trying to build the engine as much as I could. Jumps and swings were all UB. Can't remember exactly about DUs. Again I felt very comfortable on the rower and the run was decent. All in all a good WOD.
Strength
RDLs --- 5 x 5
225-275-275-275-275
Static Ring Holds
1:00 - :45 - :45 - :45 - :45
- Solid work on the low back and hamstrings today. I felt these for days after. If you read the latest Talk To Me Johnnie blog, he talks about Louie Simmons belief in weak hamstrings and low back problems. Love to use as prevention and recovery.
- Static holds added a change of pace to work on some stability and strength on the rings. Goal here is to find your hollow and rotate externally for more efficient hold. Being able to externally rotate was extremely difficult for most.
WOD
2 rounds FT:
400m Row
10 Box Jumps (24")
20 KB Swings (24k)
30 DUs
400m Run
= 12:15
- Wanted to get a WOD in that I could keep pushing the pace, but wouldn't damage me for 12.4. This was a good one to do it. I just kept moving trying to build the engine as much as I could. Jumps and swings were all UB. Can't remember exactly about DUs. Again I felt very comfortable on the rower and the run was decent. All in all a good WOD.
3.08.2012
12.3 Primer
Finally made it to the DP this week! Woohoo! It sucks getting up this early, but it feels great once you get there and even better once your done! Had a pretty good sized crew going this morning...lots of estrogen! Back is a little tight because I didn't stretch at all yesterday. Gonna work on some mobility later today.
Strength
Weighted DH Pull Ups --- 5 x 5 w/ 35# (5, 5, 5, 5, 4-1)
Weighted Strict Ring Dips --- 5 x 5 w/ 35# (5, 5, 5, 5, 3-1-1)
- Felt strong this morning. Had some good strong fast pulls out of the bottom. Finally lost it on the last set.
WOD
4:00 AMRAP
12 Push Press/Jerk @ 115# (UB, UB, UB, 9-3)
6 T2B (UB, UB, UB, 5-1)
1:00 REST
2:00 AMRAP
Box Jumps (24") *games standard
= 4 + 30
- Knowing T2B were gonna slow me down, my goal was to stay UB on the Push Press/Jerk. I tried PP and PJ. Both have their pros and cons. The PP I felt wore out my legs a little more and PJ I felt really took a toll on my shoulders as I received the bar and maintained lockout. I had a real nice compact kip the first set of T2B, but couldn't find it on the last 3 sets. Wound up hanging on and doing some double swing thing to get up.
The Box jumps were pretty slow today too. I tried rebounding, but the landing was causing quite a bit of pain in my back. I started stepping down after about 3 or 4 and was fine. No need to aggravate my back a few days before I actually do 12.3.
- Overall, this weight is gonna get heavy quick. With as slow as I'll have to move through the T2B, if I can scrounge out 9 plus rounds in 12.3 I'll be pretty happy.
Strength
Weighted DH Pull Ups --- 5 x 5 w/ 35# (5, 5, 5, 5, 4-1)
Weighted Strict Ring Dips --- 5 x 5 w/ 35# (5, 5, 5, 5, 3-1-1)
- Felt strong this morning. Had some good strong fast pulls out of the bottom. Finally lost it on the last set.
WOD
4:00 AMRAP
12 Push Press/Jerk @ 115# (UB, UB, UB, 9-3)
6 T2B (UB, UB, UB, 5-1)
1:00 REST
2:00 AMRAP
Box Jumps (24") *games standard
= 4 + 30
- Knowing T2B were gonna slow me down, my goal was to stay UB on the Push Press/Jerk. I tried PP and PJ. Both have their pros and cons. The PP I felt wore out my legs a little more and PJ I felt really took a toll on my shoulders as I received the bar and maintained lockout. I had a real nice compact kip the first set of T2B, but couldn't find it on the last 3 sets. Wound up hanging on and doing some double swing thing to get up.
The Box jumps were pretty slow today too. I tried rebounding, but the landing was causing quite a bit of pain in my back. I started stepping down after about 3 or 4 and was fine. No need to aggravate my back a few days before I actually do 12.3.
- Overall, this weight is gonna get heavy quick. With as slow as I'll have to move through the T2B, if I can scrounge out 9 plus rounds in 12.3 I'll be pretty happy.
2.07.2012
Up and Down, Repeat
Didn't get a whole lot of sleep last night, but I feel pretty good this morning. I think I finally laid down for bed around 11:45ish. My hips and hamstrings are pretty tight today from the back squatting yesterday. Gonna need to roll out a lot in the next two days to get loose again.
Strength
DH Pull Ups 3 x 6-8 **weighted**
-- 7(25#) - 6(25#) - 6(18#)
Strict Ring Dips **weighted**
-- 7(25#) - 6(25#) - 3(18#)3(BW)
**alternate
- My nagging wrist issue is quickly becoming a serious problem. I don't know if it's a nerve problem or tendon/ligament thing, but it's not good. It's been very tender since Sunday's Oly work. It's fairly painful to flex and extend. I'm getting some sharp pains whenever I put pressure on it now as well. Today gripping the bar for pull ups was an issue too. I could not wrap my thumb around the bar and hold on without some moderate pain. It also was extremely difficult to do ring dips today because the pressure being put on my wrist.
- Was not very happy with today's strength.
WOD
10 >>> 1 Box Jumps (24")
1 >>> 10 Ball Slams (30#)
= 3:58
- Felt good today. Adam gave me a little challenge to get the blood pumping and ready for the WOD. Once I passed him it was about how far I could put him behind. Goal was to get sub 4:00 and I barely made it. Jumping was a little rough to start with how stiff I felt. The first set of ten jumps were very choppy and off balance, plus my box was set up to wobble. Moved the box over to start the nine jumps and everything was smooth sailing from there. Hips were really burning on the ball slams.
Cash Out
25 GHD Sit Ups
25 GHD Back Extensions
- still feeling good, but not fully going to floor yet on the sit ups. Focus on squeezing the cheeks during the back extensions to pull me up.
Strength
DH Pull Ups 3 x 6-8 **weighted**
-- 7(25#) - 6(25#) - 6(18#)
Strict Ring Dips **weighted**
-- 7(25#) - 6(25#) - 3(18#)3(BW)
**alternate
- My nagging wrist issue is quickly becoming a serious problem. I don't know if it's a nerve problem or tendon/ligament thing, but it's not good. It's been very tender since Sunday's Oly work. It's fairly painful to flex and extend. I'm getting some sharp pains whenever I put pressure on it now as well. Today gripping the bar for pull ups was an issue too. I could not wrap my thumb around the bar and hold on without some moderate pain. It also was extremely difficult to do ring dips today because the pressure being put on my wrist.
- Was not very happy with today's strength.
WOD
10 >>> 1 Box Jumps (24")
1 >>> 10 Ball Slams (30#)
= 3:58
- Felt good today. Adam gave me a little challenge to get the blood pumping and ready for the WOD. Once I passed him it was about how far I could put him behind. Goal was to get sub 4:00 and I barely made it. Jumping was a little rough to start with how stiff I felt. The first set of ten jumps were very choppy and off balance, plus my box was set up to wobble. Moved the box over to start the nine jumps and everything was smooth sailing from there. Hips were really burning on the ball slams.
Cash Out
25 GHD Sit Ups
25 GHD Back Extensions
- still feeling good, but not fully going to floor yet on the sit ups. Focus on squeezing the cheeks during the back extensions to pull me up.
1.17.2012
Dead Legs!
Took a hot shower before I went to bed and I slept like a baby through the night. Woke up feeling good for the most part. Back was pretty stiff, but some serious DOMS in my legs, specifically my butt! That's the price you pay for heavy deep squats though. I figure they would loosen up a little bit after I got moving. Everyone was pretty slow moving this morning, so I was glad to see I wasn't the only one.
Strength
Cleans 5-5-5-5-5@55-63-70-77-85%
Bar(8) - 135(5) --- 165 - 190 - 210 - 230 - 255
- It was extremely difficult to get loose and don't really think I ever achieved "looseness". I was starting to run out of time and I knew 5 x 5 would get pretty long and grueling so I kicked in gear. The first 2-3 sets were pretty light, but just fatiguing. Form felt good, for the exception of my left heel (ankle) not staying down. The fourth set got rough. Had no problem keeping my back set or any winking or folding that I could tell during any of the sets, but my back was starting to fatigue pretty fast. The final set was a brute. I was starting to feel pretty week in my pull. On the 3rd/4th rep I was slow with my elbows and felt my right elbow just miss my knee at the bottom (add sigh of relief). Refocused for the fifth rep. Felt good on the catch, but the squat up was hard.
-Overall, solid work. Despite the stiffness and heavy feeling I had in my legs, I felt quick under the bar on most of the reps and that's an area I need to focus on. I wish we had some pulling boxes around.
--An ice bath may be in my future soon.
Strength
Cleans 5-5-5-5-5@55-63-70-77-85%
Bar(8) - 135(5) --- 165 - 190 - 210 - 230 - 255
- It was extremely difficult to get loose and don't really think I ever achieved "looseness". I was starting to run out of time and I knew 5 x 5 would get pretty long and grueling so I kicked in gear. The first 2-3 sets were pretty light, but just fatiguing. Form felt good, for the exception of my left heel (ankle) not staying down. The fourth set got rough. Had no problem keeping my back set or any winking or folding that I could tell during any of the sets, but my back was starting to fatigue pretty fast. The final set was a brute. I was starting to feel pretty week in my pull. On the 3rd/4th rep I was slow with my elbows and felt my right elbow just miss my knee at the bottom (add sigh of relief). Refocused for the fifth rep. Felt good on the catch, but the squat up was hard.
-Overall, solid work. Despite the stiffness and heavy feeling I had in my legs, I felt quick under the bar on most of the reps and that's an area I need to focus on. I wish we had some pulling boxes around.
--An ice bath may be in my future soon.
Fifth set of 5 @ 255lbs (85% of 1RM)
WOD
8:00 AMRAP
5 HSPU
7 Hang Power Cleans (115#)
10 Box Jumps 24"
= 5 rounds
- Don't know whether to call myself lazy or smart on this one, but either way I'm disappointed.
-- I didn't answer the bell on this one. My legs were toast already and my back was tightening. I just couldn't get mentally prepared for this one.
-I took a slow and steady pace on the HSPUs with an abmat. This is the first time doing them since hurting my shoulder back in December. Strict ones were tough so I went to a nice easy kip and it definitely helped take the pressure off. Slight discomfort, but doable. I was very pleased with the progress of my shoulder.
- All sets were unbroken. Just went nice and slow again, not to aggravate my back and have another spasm incident.
- Had nothing to give to box jumps. This is where I was done. Tried to bound up and down and it just wasn't happening. Kept a solid pace, but just wasn't as fast as usual.
Gonna rest up and get after it at the end of the week.
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