Took a rest day yesterday from Oly work. Went to the gym to coach, but chose to get back to the fam and keep it a short night. Legs still a little tight, but feeling great overall.
School AM WOD
5 rounds for reps:
1:00 running clock
200m shuttle run (:42-:50)
AMRAP T2B (9-6-5-4-4)
1:00 REST
= 28
- Beautiful day out so I decided to work on some running and more bodyweight movements. Kip actually felt pretty good today.
Later that day...
Strength
Front Squat - 5 x 1 @ 80-85-90-95-90% (375 1RM)
bar(10)-135(8)-185(5)-225(3)-255(3) --- 300 - 320 - 340 - 360 - 340
- Posture felt very strong tonight. Legs felt good. Balance was good. Ready to roll for next week. Goal is gonna be 385-90...405 would make me extremely happy...we'll see!
WOD
Tabata
Ring Push Ups - 14/12/10/10/9/5/4/5
Wall Balls - 6/9/5/6/7/7/6/7
DUs - 20/20/20/20/20/20/20/20
Sit Ups - 11/11/11/10/8/9/9/10
= 4/5/20/8
- I was feeling strong in the push ups and then they were just gone. The first round of WBs killed me. I missed the wall or the short of the target 5-6 times. I had no accuracy at all. Legs were totally fine, arms were just flat gone. had a better 2nd round and then they were gone again in the 3rd. Evened off after that. My rope got all tangled to crap by the fan I think. So it ate up 8-10 seconds of my first round. I was able to whip out a fast 20 to save my score. I just stayed there the rest of the rounds. I was finishing with about 8-10 seconds left per round. Just tried as much as I could to keep moving on the sit ups. Abs were pretty sore from the sit ups and burpees on Tuesday and the T2B earlier in the day didn't help.
Cash Out
Strict GH Raises (w/ 10#) - 3 x 8/6/6
Showing posts with label GHD. Show all posts
Showing posts with label GHD. Show all posts
9.06.2012
8.27.2012
Feeling Heavy...
Back home and still recovering from a great weekend. Legs still pretty sore from Friday's work. On top of that I got about an hour of sleep Saturday night after the wedding before I jumped on an early morning flight back home. Woke up tired on Monday for work and had a tough time shaking that sleepy feeling all day. Grabbed a little cat nap while watching some cartoons with Pip before the hitting the gym, but it didn't help much. Time to get back to my routine though because it's time to squat!
Strength
Back Squat - 4 x 3 @ 80% (460 1RM)
bar(10)-135(8)-185(8)-225(5)-275(3) --- 365
- This is a deload week, but it sure didn't feel like it. Weight felt heavy from the beginning. I could feel my legs getting tired during the warm ups so I cut them a set short. Despite the soreness, my squat felt very comfortable.
WOD
FT:
800m Run (4:20ish)
100 DUs (UB)
400m Run
75 DUs (lots of misses)
200m Run
50 DUs (UB)
= 11:22
- Legs were heavy on the half mile run to start. I was actually trying to push it on the runs, but my legs just didn't want to cooperate. My DUs felt great in the first round. I was able to breath and stay relaxed. Oddly, my quads weren't as bothered by these as they were on the runs. I had plenty of misses on the round of 75 though. I was able to string together another round of UBs to finish up with. I was really hoping for something in the 10s...so I'm not all that happy with this one. My legs were shot by the end of this one.
Cash Out
Strict GH Raises - 2 x 8
8.21.2012
Getting One In
School will officially begin tomorrow. Looking forward to another great year with my co-workers and students. We got a bunch of new fitness equipment in that I can't wait to put to good use. I'm heading to So Cal on Thursday night for one my best friend's wedding. Super excited as I haven't been back home in almost a decade. Looking forward to seeing some old friends! Hit Prevail up for a back squat session (couldn't miss that) and one last WOD before I head out of town. Tomorrow is my lovely daughter's 3rd birthday...family time tomorrow!
Strength
Back Squat - 5 x 2 @ 90% (460 1RM)
bar(10)-135(8)-185(8)-225(5)-275(5)-315(3)-365(2) --- 415
- Been sitting for two days straight and my back and hammies are feeling it. Quick stretch tonight though as I wanted to try retain some stretch reflex for the heavy sets. Burned through my warm ups to get my body temp up. Weight was feeling light from the jump. My legs definitely enjoyed the last two days off. 415# felt good on my back. Kept the reps as fast as possible and as deep as I could get em. Felt strong tonight!
Strength
Back Squat - 5 x 2 @ 90% (460 1RM)
bar(10)-135(8)-185(8)-225(5)-275(5)-315(3)-365(2) --- 415
- Been sitting for two days straight and my back and hammies are feeling it. Quick stretch tonight though as I wanted to try retain some stretch reflex for the heavy sets. Burned through my warm ups to get my body temp up. Weight was feeling light from the jump. My legs definitely enjoyed the last two days off. 415# felt good on my back. Kept the reps as fast as possible and as deep as I could get em. Felt strong tonight!
4th set...415# dbl Back Squat
WOD
5 rounds of total time - push ups for score:
400m Row (1:20, 1:22, 1:21, 1:26, 1:23)
1:00 ME HR Push Ups (34, 25, 22, 22, 21)
2:00 REST
= 1136 - 124 = 1012
- Another one of those "this looks easy" sneaky WODs. Last few rounds were a struggle on the rower. I had a good groove in the push ups. My arms were just swollen by the 3rd round of rowing. Thought my legs would give me more problems coming right off the squats, but nope...they were fine. Rowed next to Alex, which helped push me on the rower a ton.
Cash Out
Strict GH Raises - 4 x 8
- Gotta get the PC work in!
6.28.2012
Breakin' a Sweat!
Yesterday's squats did a number on me so I didn't make it to the track and instead got some rest my body was craving. Felt stiff and sore, but very energetic today. Spent some time playing the water withe kids today...and man did it feel good! I was having flashbacks of my Summers in Southern California today. Caught the last class of the day at Prevail this evening. I was drenched by the end! Gotta love a good sweat!
Strength
BTN Snatch Grip Push Press - doubles 5:00 EMOM; heavy as possible
bar(10)-95(5)-135(5)-185(3)-225(3) --- 245 - 265 - 265 - 265 - 275 - 275
- Modified normal PP a bit to work on some stuff for Oly. I'm glad I raised it up for the last two sets...they were well earned. Good work on the shoulders tonight.
WOD
Tabata D, D, S (DUs, Ring Dips, & Sit Ups)
DUs = 40 - 35 - 26 - 34 - 30 - 27 - 30 - 35
Ring Dips = 10 - 9 - 7 - 7 - 6 - 6 - 6 - 6
Sit Ups (anchored w/ 20# slam ball on my chest) =10 - 9 - 9 - 10 - 10 - 10 - 10 - 10
- This was a good little number. I was a little disappointed in the DUs. I was hoping to maintain at least a 30. On both rounds when I dropped below I had one miss, but the rope got tangled on top of the miss. I had misses in the two 30 rounds too, but the rope was easy to get started again.
Moving to the dips was interesting. I was expecting to somewhat fresh, but my shoulders were starting to fatigue fast. I used every bit of kip I could muster to get those rounds of 6.
I added the anchor and weight because I wanted a little more than just regular old sit ups. GHD is out of the question. Every time I try and add it into my training it tweaks my back just enough to let me know it's not a good movement for me. The added weight had me burning up the last 4-5 sets. The anchor allowed me to use my hip flexors similar to a GHD.
I looked like I jumped into a pool afterwards. It always feels good to be drenched in your own sweat after a workout.
Cash Out
ME DH Pull Ups x 3 - 13 - 11 - 9 (done at home earlier in the day)
GH Raises - 3 x 10
- Felt good about both of these. Numbers are going up on the pull ups and I'm feeling stronger and stronger on the GHRs. My first set of 10 was great. My last set was well earned.
Strength
BTN Snatch Grip Push Press - doubles 5:00 EMOM; heavy as possible
bar(10)-95(5)-135(5)-185(3)-225(3) --- 245 - 265 - 265 - 265 - 275 - 275
- Modified normal PP a bit to work on some stuff for Oly. I'm glad I raised it up for the last two sets...they were well earned. Good work on the shoulders tonight.
WOD
Tabata D, D, S (DUs, Ring Dips, & Sit Ups)
DUs = 40 - 35 - 26 - 34 - 30 - 27 - 30 - 35
Ring Dips = 10 - 9 - 7 - 7 - 6 - 6 - 6 - 6
Sit Ups (anchored w/ 20# slam ball on my chest) =10 - 9 - 9 - 10 - 10 - 10 - 10 - 10
- This was a good little number. I was a little disappointed in the DUs. I was hoping to maintain at least a 30. On both rounds when I dropped below I had one miss, but the rope got tangled on top of the miss. I had misses in the two 30 rounds too, but the rope was easy to get started again.
Moving to the dips was interesting. I was expecting to somewhat fresh, but my shoulders were starting to fatigue fast. I used every bit of kip I could muster to get those rounds of 6.
I added the anchor and weight because I wanted a little more than just regular old sit ups. GHD is out of the question. Every time I try and add it into my training it tweaks my back just enough to let me know it's not a good movement for me. The added weight had me burning up the last 4-5 sets. The anchor allowed me to use my hip flexors similar to a GHD.
I looked like I jumped into a pool afterwards. It always feels good to be drenched in your own sweat after a workout.
Cash Out
ME DH Pull Ups x 3 - 13 - 11 - 9 (done at home earlier in the day)
GH Raises - 3 x 10
- Felt good about both of these. Numbers are going up on the pull ups and I'm feeling stronger and stronger on the GHRs. My first set of 10 was great. My last set was well earned.
6.22.2012
Rough Morning
Been feeling a little tight, but good energy wise. I got some running work in yesterday and woke up early for an Oly session today. Getting my body moving early in the morning is proving to be pretty difficult.
6.21.12
Endurance WOD
200m x 10 (:90 REST)
*keep splits within 2-3 seconds
Runs 1-5 = :39-:42
Runs 6-10 = :40-:41
- This started off as a mess. I really wanted to get on a track to do this WOD so I wouldn't have to deal with any sharp turns or down and back business., but it didn't work out that way. I took a tour of 3 local high schools and arrived at each one to find the PE classes or football programs using them or it was under construction. After all that, I ran at home. Recovered well between runs. Solid effort.
6.22.12
OWOD
Snatch - 20:00 to establish a 1RM
bar progressions
115(3)-135(3)-155-175-185-195 - 195 - 195 - 195
5:00 REST
Power Clean & Push Jerk - 20:00 establish a 1RM
135 - 185 - 225 - 245 -275
- Late night at the drive in made for a rough morning. Visited my buddy down at TIU for this session. I remember the equipment being in slightly better shape and I'll leave it at that. It was different and that was probably good. I've gotten pretty comfortable lifting at Prevail and using the same equipment all the time. I think it was good mentally just to adapt to a different place and equipment. I had a poor attitude from the beginning and that carried over into my lifting. Cashed in my chips early.
WOD
50 DUs [UB]
10 Cleans (135#) [UB]
40 DUs [1 MISS]
8 Cleans (145#) [5-3]
30 DUs [3 MISSES]
6 Cleans (155#) [3-3]
20 DUs [1 MISS]
4 Cleans (165#) [UB]
10 DUs [UB]
2 Cleans (175#) [UB]
= 6:35
- Frustrated about this morning's Oly session I snuck in to Prevail this afternoon to do yesterday's WOD. Heard some times from friend's and wanted to see what I could do with it. The clean ladder was supposed to start at 115# and end at 155#, but I felt that was too light for me, plus I'd rather just start with a plate on the bar.
Transitions were fast. I used clips for the round of 10 only. Lost my grip on the bar in the round of 8. Dropped the bar in the round of 6...legs were starting to burn!! Had some misses on the rope, but it never took me long to get it together again and start swinging. I was pretty winded after the first two rounds. Happy with this one. Definitely allowed me to get some frustration out!
Cash Out
GH Raise - 3 x 8
Hip Exten. - 3 x 10 (25#)
6.21.12
Endurance WOD
200m x 10 (:90 REST)
*keep splits within 2-3 seconds
Runs 1-5 = :39-:42
Runs 6-10 = :40-:41
- This started off as a mess. I really wanted to get on a track to do this WOD so I wouldn't have to deal with any sharp turns or down and back business., but it didn't work out that way. I took a tour of 3 local high schools and arrived at each one to find the PE classes or football programs using them or it was under construction. After all that, I ran at home. Recovered well between runs. Solid effort.
6.22.12
OWOD
Snatch - 20:00 to establish a 1RM
bar progressions
115(3)-135(3)-155-175-185-
5:00 REST
Power Clean & Push Jerk - 20:00 establish a 1RM
135 - 185 - 225 - 245 -
- Late night at the drive in made for a rough morning. Visited my buddy down at TIU for this session. I remember the equipment being in slightly better shape and I'll leave it at that. It was different and that was probably good. I've gotten pretty comfortable lifting at Prevail and using the same equipment all the time. I think it was good mentally just to adapt to a different place and equipment. I had a poor attitude from the beginning and that carried over into my lifting. Cashed in my chips early.
WOD
50 DUs [UB]
10 Cleans (135#) [UB]
40 DUs [1 MISS]
8 Cleans (145#) [5-3]
30 DUs [3 MISSES]
6 Cleans (155#) [3-3]
20 DUs [1 MISS]
4 Cleans (165#) [UB]
10 DUs [UB]
2 Cleans (175#) [UB]
= 6:35
- Frustrated about this morning's Oly session I snuck in to Prevail this afternoon to do yesterday's WOD. Heard some times from friend's and wanted to see what I could do with it. The clean ladder was supposed to start at 115# and end at 155#, but I felt that was too light for me, plus I'd rather just start with a plate on the bar.
Transitions were fast. I used clips for the round of 10 only. Lost my grip on the bar in the round of 8. Dropped the bar in the round of 6...legs were starting to burn!! Had some misses on the rope, but it never took me long to get it together again and start swinging. I was pretty winded after the first two rounds. Happy with this one. Definitely allowed me to get some frustration out!
Cash Out
GH Raise - 3 x 8
Hip Exten. - 3 x 10 (25#)
6.14.2012
Settling In
School is out and Summer is in full go! Had a busy weekend, but well worth it. Started off at CF Carbon for HOPE on Saturday. BBQ'd at home on Sunday with my family to celebrate my son's 1st birthday. Woke up early Monday to fly to Vegas for my oldest nephew's HS graduation (one we are all relieved he made it to). Spent two days out in Vegas with my family relaxing and getting some much needed quality time in with my mama, sisters, and all my nieces and nephews by the pool at the Golden Nugget. Took the red eye home Wednesday morning and...BOOM....daddy day care Summer has begun!
Got some good training plans ahead this Summer! Looking forward to hitting some buddy WODs my friend's new garage gym and getting some weekly WODs in with two of my best friends once they get up in running. Good times ahead for sure!! Diet is back on track! Double days start next week...stay tuned!
During all that running though...I did manage to get a few WODs in here and there. Another quick run down...
6.8.12
OWOD
3 POS. Snatch - 7 x 1 (heaviest possible)
bar progressions
95-115-135-155-165-185-185
- pretty lazy day. Super sun burned from a pool party the day before, which made it a little annoying to get into a good position. I used straps for this work. Probably shouldn't have skipped right to 185#, but I was feeling too lazy to break it back down from Charlie's set. Not a very focused OWOD.
6.9.12
"Hope" @ CF Carbon
3 rds of:
1:00 Burpees [20-10-5]
1:00 Power Snatches (75#) [20-15-??]
1:00 Box Jumps (24") [15-??-??]
1:00 Thrusters (75#) [??-??-??]
1:00 C2B Pull Ups [10+ each round]
1:00 REST
= 211
- My goal going in was to try break 230. I was in the last heat of the day so I got to see all the results from earlier in the day...I knew it would be tough. My metcon is pretty weak right now and again...mentally didn't know if I was willing to commit going in. Unfortunately, I didn't get to record my scores for each round, but I do have some rough estimates.
I felt pretty good after the first round. I tried to go big without killing myself too much and managed to grab 10-15 seconds of rest at the end of each movement. I remember coming into the 2nd rd rest period really thinking I was going to puke. I burned out in the second round. I flat out pussed out on my 3rd round burpees. I did 5and stopped. I had like 40 seconds to go still that I chose to rest with and hoped I could recover enough to make it up on the other movements. It was a sissy idea! One I am not very proud of. I tried to make up through the rest of it as best I could. Thrusters were another one that I should have made up more ground on, but just didn't fight it enough. This is one of those WODs that I just can't say I'm proud of myself for...it was not my best effort.
6.13.12
Strength
BTN Push Press - 3-3-3+@70-80-90% [250]
bar(10)-135(3)-155(3) --- 175 - 200 - 225(4)
- Barely slept on the plane home. Got a few cat naps in watching the kids through out the day, but I'm dragging big time. Running late to class so I didn't have time to stretch much so I chose to go BTN instead of front rack, body just wasn't haven't it any other way.
WOD
Mile Run (8:15)
21-15-9
Ball Slams (30#)
Pull Ups (15.6-5.5.3.2-3.3.3)
400m Run
= 15:01
- I thought I was doing much better on the run. I was expecting a 7:55-8:00 finish. Got right to work on the ball slams. Butterfly felt real good today. The ball slams got real heavy after the 21 pull ups. My lungs were on fire for most of this one. I need to breath better when I butterfly. I dropped most of the time just because I had no wind coming in. I think I was holding my breath for some reason. The last run was rough on the lungs. Arms were real heavy. Pushed the best I could.
6.14.12
Strength
Back Squat - 3-3-3+@70-80-90% [425]
bar(10)-135(10)-185(8)-225(8)-275(5) --- 300 - 340 - 385(6)
- Little stiff today, despite a good mid day mobility session during nap time. Legs were feeling a little dead from the run yesterday and lack of rest still I think. Very pleased with the 6@385 though.
WOD
5 rounds FT:
20 Sit Ups
10 Shoulder to OH (115#) [all UB]
= 4:43
2:00 REST
5 rounds FT:
10 Sit Ups [all UB]
5 Shoulder to OH (115#) [all UB]
(don't know time because someone turned the friggin clock off on me)
- Decent WOD. I thought about bumping the weight up to 135#, but chose not to because I wanted to make sure I kept moving...fast. I think 135# would have been the right choice in the end. Rounds 1 and 2 of sit ups were at a solid pace. The last 3 rounds got slower and slower, but I did keep moving at least. I felt good still at the end of the WOD, but I wanted to get a little more volume out of it since I missed the beginning of the week. I rested 2:00 and went after it again. I cut the reps in half because the sit ups would have been terribly slow and defeated the purpose of the extra rounds. Looking back I should have went 10 and 10 in the extra rounds or bumped the weight up maybe.
Cash Out
ME DH Pull Ups - 2 x 11-9
Strict T2B - 2 x 12
*alternating sets*
GHRaises - 3 x 8
GHD Hip Extensions - 3 x 12 (25#)
Got some good training plans ahead this Summer! Looking forward to hitting some buddy WODs my friend's new garage gym and getting some weekly WODs in with two of my best friends once they get up in running. Good times ahead for sure!! Diet is back on track! Double days start next week...stay tuned!
During all that running though...I did manage to get a few WODs in here and there. Another quick run down...
6.8.12
OWOD
3 POS. Snatch - 7 x 1 (heaviest possible)
bar progressions
95-115-135-155-165-
- pretty lazy day. Super sun burned from a pool party the day before, which made it a little annoying to get into a good position. I used straps for this work. Probably shouldn't have skipped right to 185#, but I was feeling too lazy to break it back down from Charlie's set. Not a very focused OWOD.
6.9.12
"Hope" @ CF Carbon
3 rds of:
1:00 Burpees [20-10-5]
1:00 Power Snatches (75#) [20-15-??]
1:00 Box Jumps (24") [15-??-??]
1:00 Thrusters (75#) [??-??-??]
1:00 C2B Pull Ups [10+ each round]
1:00 REST
= 211
- My goal going in was to try break 230. I was in the last heat of the day so I got to see all the results from earlier in the day...I knew it would be tough. My metcon is pretty weak right now and again...mentally didn't know if I was willing to commit going in. Unfortunately, I didn't get to record my scores for each round, but I do have some rough estimates.
I felt pretty good after the first round. I tried to go big without killing myself too much and managed to grab 10-15 seconds of rest at the end of each movement. I remember coming into the 2nd rd rest period really thinking I was going to puke. I burned out in the second round. I flat out pussed out on my 3rd round burpees. I did 5and stopped. I had like 40 seconds to go still that I chose to rest with and hoped I could recover enough to make it up on the other movements. It was a sissy idea! One I am not very proud of. I tried to make up through the rest of it as best I could. Thrusters were another one that I should have made up more ground on, but just didn't fight it enough. This is one of those WODs that I just can't say I'm proud of myself for...it was not my best effort.
6.13.12
Strength
BTN Push Press - 3-3-3+@70-80-90% [250]
bar(10)-135(3)-155(3) --- 175 - 200 - 225(4)
- Barely slept on the plane home. Got a few cat naps in watching the kids through out the day, but I'm dragging big time. Running late to class so I didn't have time to stretch much so I chose to go BTN instead of front rack, body just wasn't haven't it any other way.
WOD
Mile Run (8:15)
21-15-9
Ball Slams (30#)
Pull Ups (15.6-5.5.3.2-3.3.3)
400m Run
= 15:01
- I thought I was doing much better on the run. I was expecting a 7:55-8:00 finish. Got right to work on the ball slams. Butterfly felt real good today. The ball slams got real heavy after the 21 pull ups. My lungs were on fire for most of this one. I need to breath better when I butterfly. I dropped most of the time just because I had no wind coming in. I think I was holding my breath for some reason. The last run was rough on the lungs. Arms were real heavy. Pushed the best I could.
6.14.12
Strength
Back Squat - 3-3-3+@70-80-90% [425]
bar(10)-135(10)-185(8)-225(8)-275(5) --- 300 - 340 - 385(6)
- Little stiff today, despite a good mid day mobility session during nap time. Legs were feeling a little dead from the run yesterday and lack of rest still I think. Very pleased with the 6@385 though.
WOD
5 rounds FT:
20 Sit Ups
10 Shoulder to OH (115#) [all UB]
= 4:43
2:00 REST
5 rounds FT:
10 Sit Ups [all UB]
5 Shoulder to OH (115#) [all UB]
(don't know time because someone turned the friggin clock off on me)
- Decent WOD. I thought about bumping the weight up to 135#, but chose not to because I wanted to make sure I kept moving...fast. I think 135# would have been the right choice in the end. Rounds 1 and 2 of sit ups were at a solid pace. The last 3 rounds got slower and slower, but I did keep moving at least. I felt good still at the end of the WOD, but I wanted to get a little more volume out of it since I missed the beginning of the week. I rested 2:00 and went after it again. I cut the reps in half because the sit ups would have been terribly slow and defeated the purpose of the extra rounds. Looking back I should have went 10 and 10 in the extra rounds or bumped the weight up maybe.
Cash Out
ME DH Pull Ups - 2 x 11-9
Strict T2B - 2 x 12
*alternating sets*
GHRaises - 3 x 8
GHD Hip Extensions - 3 x 12 (25#)
5.21.2012
Oh Tabata...
Track season is finally over and I woke up pretty excited to get back to a regular schedule again. Heading in early to get some Oly work in. Trying to fit in Oly more to regular schedule.
OWOD
Muscle Snatch --- bar(10) - 95(8) - 115(7) - 135(6)x3
- Goal was to get some volume on the shoulders and keep the punch snappy and aggressive. First 3 sets were from the hang; last 3 from the floor.
Snatch Balance --- work up to a heavy triple --- 135 - 155 - 175 - 195 - 215
- Goal was to get as heavy as I could handle and get as close to 225 as possible. I definitely think I could have done 225 just fine tonight, but I was running out of time and decided to call it with a solid set at 215.
Strength
Floor Press --- 5-3-1+@75-85-95% (no 1RM for this movement)
135(12) - 225(5) --- 275(5) - 295(3) - 315(2)
- With no 1RM to go off of I was just gonna try and push the most weight I could and I'll try and beat it next time. 315 felt a lot heavier than I thought it would.
WOD
"Tabata Something Else"
Pull Ups (61)
Squats (130)
C2D Push Ups (70)
Sit Ups (60)
= 321
- Screwed this one up right from the start. I was supposed to be counting my lowest scored round, but I thought it was total reps so game plan was all off. I was pretty happy through pull ups. My butterfly kip was pretty smooth for the first 2-3 rounds, than it went to an old fashioned kip. Squats felt pretty good pushing through. The wheels fell off during the push ups. My quads started to cramp midway through and I was hurting. I seriously wanted to wave the white flag for the sit up portion. I kept trying to push through, but I felt like I was gonna puke during the last 3 rounds. I felt extremely nauseous for about 20 minutes after the WOD. I just sat their worried I was gonna puke if I moved to much. I walked upstairs after a while to do some GHD work and it started right back up again. It was a definitely a good push day!
Cash Out
GHD Hip Exten. - 3x15(25#)
OWOD
Muscle Snatch --- bar(10) - 95(8) - 115(7) - 135(6)x3
- Goal was to get some volume on the shoulders and keep the punch snappy and aggressive. First 3 sets were from the hang; last 3 from the floor.
Snatch Balance --- work up to a heavy triple --- 135 - 155 - 175 - 195 - 215
- Goal was to get as heavy as I could handle and get as close to 225 as possible. I definitely think I could have done 225 just fine tonight, but I was running out of time and decided to call it with a solid set at 215.
Strength
Floor Press --- 5-3-1+@75-85-95% (no 1RM for this movement)
135(12) - 225(5) --- 275(5) - 295(3) - 315(2)
- With no 1RM to go off of I was just gonna try and push the most weight I could and I'll try and beat it next time. 315 felt a lot heavier than I thought it would.
WOD
"Tabata Something Else"
Pull Ups (61)
Squats (130)
C2D Push Ups (70)
Sit Ups (60)
= 321
- Screwed this one up right from the start. I was supposed to be counting my lowest scored round, but I thought it was total reps so game plan was all off. I was pretty happy through pull ups. My butterfly kip was pretty smooth for the first 2-3 rounds, than it went to an old fashioned kip. Squats felt pretty good pushing through. The wheels fell off during the push ups. My quads started to cramp midway through and I was hurting. I seriously wanted to wave the white flag for the sit up portion. I kept trying to push through, but I felt like I was gonna puke during the last 3 rounds. I felt extremely nauseous for about 20 minutes after the WOD. I just sat their worried I was gonna puke if I moved to much. I walked upstairs after a while to do some GHD work and it started right back up again. It was a definitely a good push day!
Cash Out
GHD Hip Exten. - 3x15(25#)
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
4.16.2012
250 Triple!!!
Not gonna lie...I was a little sluggish all day! Helen really worked me over so I'm a lot sorer than I thought I would be. My shoulders, lats, and forearms were really tight. Being this stiff I was little worried about tonight's SWOD heading to the gym.
SWOD
OHS --- 3-3-3-3-3 (Find a 3RM)
bar(5)-95(5)-135(3) --- 155 - 175 - 195 - 215 - 225 - 250
- Got to the gym a little (story of my life). Took the usual 20-30 minute stretch routine to get loose enough to feel comfortable to lift. With that warm up comes the usual razzing from everyone else about the length of my warm up. Once the blood got flowing I got pretty greased up and was moving a lot easier than I thought I would. Shoulders and wrists held up great and kept surprising me every time I upped the weight. So far, Stable Boy (Brandon) had the top score of the day at 210#. Started low at 155 and just kept gradually chipping away. Every weight increase got smoother and smoother, at the same time it kept feeling lighter and lighter! Initially I was gonna call it at 225, but it felt way too easy. I thought about going up to 235-240. Again..GO BIG or GO HOME...if I was gonna do 240# I might as well make it an even 250#...it just sounds better! Got under it and it felt every bit of 250#. Focused on initiating with the hip and driving the knees out. Lost my mid-line a bit on the 2nd rep (actually thought I missed the depth, which is why I attempted a 4th rep), but was able to recover and get a third. Attempted a 4th, but failed. I was very happy to see the video after and realize that my 2nd rep was low enough for sure.
My previous OHS 1RM was 250# back in the beginning of August.
Great night at Prevail! Saw some huge PRs all around!
SWOD
OHS --- 3-3-3-3-3 (Find a 3RM)
bar(5)-95(5)-135(3) --- 155 - 175 - 195 - 215 - 225 - 250
- Got to the gym a little (story of my life). Took the usual 20-30 minute stretch routine to get loose enough to feel comfortable to lift. With that warm up comes the usual razzing from everyone else about the length of my warm up. Once the blood got flowing I got pretty greased up and was moving a lot easier than I thought I would. Shoulders and wrists held up great and kept surprising me every time I upped the weight. So far, Stable Boy (Brandon) had the top score of the day at 210#. Started low at 155 and just kept gradually chipping away. Every weight increase got smoother and smoother, at the same time it kept feeling lighter and lighter! Initially I was gonna call it at 225, but it felt way too easy. I thought about going up to 235-240. Again..GO BIG or GO HOME...if I was gonna do 240# I might as well make it an even 250#...it just sounds better! Got under it and it felt every bit of 250#. Focused on initiating with the hip and driving the knees out. Lost my mid-line a bit on the 2nd rep (actually thought I missed the depth, which is why I attempted a 4th rep), but was able to recover and get a third. Attempted a 4th, but failed. I was very happy to see the video after and realize that my 2nd rep was low enough for sure.
My previous OHS 1RM was 250# back in the beginning of August.
Great night at Prevail! Saw some huge PRs all around!
OHS 250# Triple
Cash Out
GHD Back Ext. --- 4 x 15 (25#)
GHD Sit Ups --- 2 x 15
TGU --- 2 x 10 (5/arm; 53#)
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.
1.31.2012
Core Galore
WOW!!! Yesterday took a lot out of me. I got to bed early last night (11p..I usually lay down closer to midnight) expecting to feel pretty refreshed this morning. Got out of bed and I was pretty stiff. My shoulders and upper back were pretty fatigued. Jerk singles today...let's go!!
Strength
Jerk 1-1-1-1-1@70-77-85-93-100--101%
Bar(pro.) - 95(pro.) - 135 - 155 - 185 - 205 - 225 - 245 - 275 FUGLY!!
- I may sound slightly excited about Jerk singles, but believe I'm not. The double under work I did yesterday tightened my shoulder up pretty good (I didn't expect that to happen). I got it fairly loose during warm ups, but still not quite right. I know I've lost quite a bit OH since my shoulder issue so I was interested to see where I am now. I've lost about 25lbs off my Jerk. Not surprised, actually happy it isn't more than that.
- Almost a year ago, I was trying to get my Clean to catch up with my Jerk. Now I'm vice versa. Not worried though. I've been blessed with pretty good muscle memory. Shoot...when starting Crossfit a year ago, I hadn't done any Oly lifting for 5 years and I hit a 265lbs C & J my first crack at a max..it'll come back!
- 275lbs was really ugly! Need to start working some BTN Jerks and Snatch Presses to build the strength back up.
WOD
4 rounds of:
20 Jumping Lunges
10 Pull ups
= 2:40
- A nice quick one for somewhat of a slow moving morning in the gym. I'm a big fan of anything I can complete in under 5 minutes! ;)
- Haven't done jumping lunges in years so I wasn't sure how fast that was gonna catch up to me. First two rounds were fine. Started burning halfway through round 3. Took a quick breath and finished out. I think I took 1-2 quick stops in round 4.
- All pull ups felt super easy today. All butter-jerked, as I call them, and unbroken. I actually thought about doing a 5th round...and looking back I probably should have :/
Cash Out
GHD Back Extensions 2x20
GHD Sit Ups 2x20
- Nothing special here. Just some much needed core work. I was pretty happy to be able to do the Sit Ups. I usually pass on these because they cause my back to act up. I restricted the movement slightly (hands stayed on my chest). They felt great. No pain at all, which is very encouraging to my back health.
Extra Credit @ School
10 Muscle Ups (in fewest sets possible) for time
4(PR) - 2 - FAIL - 2 - 2
*1:00 REST b/n sets
= 6:10
- I was extremely stoked to get the 4 in a row. They are becoming smoother and smoother every time I go at it. The work is definitely paying off.
T2R
2 x 15
*1:00 REST b/n sets
STC
2 x 5
*1:00 REST b/n sets
- totally felt the GHD Sit Ups from earlier in the day
Static Ring Holds
3 x ME
:30 - :25 - :20
*:30 REST b/n sets
- these are tough, but totally worth it. There were 2-3 reps in my MUs that my arms flared and I was able to stabilize and pull myself back together to get the rep. I believe it was due to this exercise in particular.
Strength
Jerk 1-1-1-1-1@70-77-85-93-100--101%
Bar(pro.) - 95(pro.) - 135 - 155 - 185 - 205 - 225 - 245 - 275 FUGLY!!
- I may sound slightly excited about Jerk singles, but believe I'm not. The double under work I did yesterday tightened my shoulder up pretty good (I didn't expect that to happen). I got it fairly loose during warm ups, but still not quite right. I know I've lost quite a bit OH since my shoulder issue so I was interested to see where I am now. I've lost about 25lbs off my Jerk. Not surprised, actually happy it isn't more than that.
- Almost a year ago, I was trying to get my Clean to catch up with my Jerk. Now I'm vice versa. Not worried though. I've been blessed with pretty good muscle memory. Shoot...when starting Crossfit a year ago, I hadn't done any Oly lifting for 5 years and I hit a 265lbs C & J my first crack at a max..it'll come back!
- 275lbs was really ugly! Need to start working some BTN Jerks and Snatch Presses to build the strength back up.
WOD
4 rounds of:
20 Jumping Lunges
10 Pull ups
= 2:40
- A nice quick one for somewhat of a slow moving morning in the gym. I'm a big fan of anything I can complete in under 5 minutes! ;)
- Haven't done jumping lunges in years so I wasn't sure how fast that was gonna catch up to me. First two rounds were fine. Started burning halfway through round 3. Took a quick breath and finished out. I think I took 1-2 quick stops in round 4.
- All pull ups felt super easy today. All butter-jerked, as I call them, and unbroken. I actually thought about doing a 5th round...and looking back I probably should have :/
Cash Out
GHD Back Extensions 2x20
GHD Sit Ups 2x20
- Nothing special here. Just some much needed core work. I was pretty happy to be able to do the Sit Ups. I usually pass on these because they cause my back to act up. I restricted the movement slightly (hands stayed on my chest). They felt great. No pain at all, which is very encouraging to my back health.
Extra Credit @ School
10 Muscle Ups (in fewest sets possible) for time
4(PR) - 2 - FAIL - 2 - 2
*1:00 REST b/n sets
= 6:10
- I was extremely stoked to get the 4 in a row. They are becoming smoother and smoother every time I go at it. The work is definitely paying off.
T2R
2 x 15
*1:00 REST b/n sets
STC
2 x 5
*1:00 REST b/n sets
- totally felt the GHD Sit Ups from earlier in the day
Static Ring Holds
3 x ME
:30 - :25 - :20
*:30 REST b/n sets
- these are tough, but totally worth it. There were 2-3 reps in my MUs that my arms flared and I was able to stabilize and pull myself back together to get the rep. I believe it was due to this exercise in particular.
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