Doubled up today for a lot of volume. I've had a few days off now and I'm ready to get back at it.
Lunch WOD
"Tabata Something Else"
Pull Ups - 11-7-4-4-4-4-4-3 = 41
Push Ups - 18-11-8-7-7-7-5-6 = 69
Sit Ups - 11-9-9-8-7-8-8-7 = 67
Squats - 17-16-13-12-12-13-13-14 = 110
= 287
- Not at all happy with this score. I've done this one before and gotten into the 300s. I haven't worked a ton of body weight stiff lately, but it looks like I need to again...badly. The pull ups were a mess. I used the my Rogue strap up system...it was terrible. The system is great. I've hung it from the soccer goal in our back field and it works like a charm, but today I hung it inside and it was too big for the only space I could hang it from. One side was stuck against the wall, while the other was free swinging. It was like kipping on a bar that swings like opening a door...just miserable. Poor effort kinda carried over into everything else.
Strength
Partner Med Ball Drops - 4 x 5 (20#)
3 rounds of: REST :30 b/n movements
8-10 KB Presses (24k) [10-10-8]
ME DH Pull Ups + ME Kipping Pull Ups - (8+11/2+6/4+4)
ME Ring Dips - (9-5-4)
- Nice little push/pull complex (taken from Outlaw). The med ball drops were added for some fast twitch priming. The short rest period really catches up to you fast. I really like the pull up stuff from Outlaw and believe it helps a ton. More to come.
WOD P.M.
ME Push Press (95#) [25-30-20-20-18]
100m Sprint
*walk back to recover*
= 113
- I liked seeing this one because it gave me a chance to work on resting in the front rack position, opposed to dropping the bar (a trick Outlaw talked about during last year's Open WODs). The first round I was still pretty stiff and couldn't get comfortable. The reps were super slow. All the other rounds I finally got comfortable and repped them out a lot faster. Worked on repping through the first burst, then pausing in the front rack to get my breath back, and squeezing out a handfull or so more before dropping the bar. Runs were far from anything special as there was no motivation to run fast. Next time maybe I'll subtract the reps away from the seconds it takes me to finish for a score or something like that to try and speed up my run and walk back a bit more.
Showing posts with label Ring Dips. Show all posts
Showing posts with label Ring Dips. Show all posts
10.16.2012
10.13.2012
Recovery WODs
Post Comp week is always a bit of downer, but this week was truly something else. I went on my traditional post comp 24 hour ice cream binge. The the OHSs and the Muscle Ups have left my shoulders and elbows in some serious joint pain. The kind of pain that aches all the way through you and makes you feel like your battling the flu. So I've taken it pretty easy the past few days.
10/9/12
WOD
Recovery Row
Time: 26:03.4
Dist: 6012m
Ave: 2:10/500m
27 s/m
- Just wanted to get some blood flowing to my muscles and joints a bit and see if that would help loosen up. I woke up the next day feeling slightly better. Still had to take some tylenol for 2-3 days straight to keep it bear the aches. I told Chris I would row for as long as it took him to complete "Kelly"...thankfully he's pretty darn quick at it and I didn't agree to those terms for Charlie!!
10/10/12
WOD
Tabata Ring Dips & Sit Ups
Ring Dips - 13 - 9 - 7 - 6 - 6 - 7 - 6 - 6
Sit Ups - 12 - 10 - 10 - 10 - 10 - 9 - 10 - 10
- This was at school. I was looking for something low key and I remembered this one from Outlaw a few weeks back. A lot more taxing than I thought it would be, but it did the trick. Finally started to feel normal again the morning after this one.
9.14.2012
Are You Fitter Than a 6th Grader?
9/13/12
Another game day, which means another missed day at the gym. Put my students through a WOD for fitness day so I decided to see how I measured up to their whiteboard.
School WOD
3 rds for reps:
1:00 DUs (I had 5 of 140ish students able to do DUs in the WOD, the rest did SUs)
1:00 Sit Ups
1:00 Wall Balls (12#..heaviest one we got)
1:00 REST
= 392
- I took 2nd of the 6 for those who did DUs. I had a 6th grade girl gymnast, who whipped out 30 UB the other day when I introduced DUs in warm ups, beat me by 3 reps. Being a 60# gymnast...her sit ups were much faster than mine :( My DUs struggled in the 2nd and 3rd rounds. I got 90 something in the first round, but only managed to get in the 70s the last two. The wall balls are deceiving. The ball is just light enough to keep you moving for a long time and to really bring on that lactic burn. Proud of the effort my kids gave today on this one. Not everyone's technique was perfect, but the effort all around was outstanding! Looking forward to introducing more throughout the rest of the year.
9/14/12
End of the week is here and I'm excited for the weekend. CF Prevail Anniversary WOD on Saturday and relax for the rest of the 3 day weekend. Need to get some OH maxes at the gym tonight...looking forward to it!
Strength
Press - est. a new 1RM
bar(10)-95(8)-135(3) - 155 - 185 - 205 - 215 - 230 PR
- Always happy with a 5# PR on OH work. Steady progress...I love it!
Push Press - est. a new 1RM
225 - 255 - 275 - 300 PR
- Haven't maxed in this one in over a year. My last PR was at 275, but I've been using 300 as a training max this whole cycle. So I was happy I was able to hit 300#! My buddy J is at 305#, so I gave 310# a shot twice and just couldn't do it...next time!!
Another game day, which means another missed day at the gym. Put my students through a WOD for fitness day so I decided to see how I measured up to their whiteboard.
School WOD
3 rds for reps:
1:00 DUs (I had 5 of 140ish students able to do DUs in the WOD, the rest did SUs)
1:00 Sit Ups
1:00 Wall Balls (12#..heaviest one we got)
1:00 REST
= 392
- I took 2nd of the 6 for those who did DUs. I had a 6th grade girl gymnast, who whipped out 30 UB the other day when I introduced DUs in warm ups, beat me by 3 reps. Being a 60# gymnast...her sit ups were much faster than mine :( My DUs struggled in the 2nd and 3rd rounds. I got 90 something in the first round, but only managed to get in the 70s the last two. The wall balls are deceiving. The ball is just light enough to keep you moving for a long time and to really bring on that lactic burn. Proud of the effort my kids gave today on this one. Not everyone's technique was perfect, but the effort all around was outstanding! Looking forward to introducing more throughout the rest of the year.
9/14/12
End of the week is here and I'm excited for the weekend. CF Prevail Anniversary WOD on Saturday and relax for the rest of the 3 day weekend. Need to get some OH maxes at the gym tonight...looking forward to it!
Strength
Press - est. a new 1RM
bar(10)-95(8)-135(3) - 155 - 185 - 205 - 215 - 230 PR
- Always happy with a 5# PR on OH work. Steady progress...I love it!
Push Press - est. a new 1RM
225 - 255 - 275 - 300 PR
- Haven't maxed in this one in over a year. My last PR was at 275, but I've been using 300 as a training max this whole cycle. So I was happy I was able to hit 300#! My buddy J is at 305#, so I gave 310# a shot twice and just couldn't do it...next time!!
1st FAIL @ 310#
WOD
4 rds FT:
5 Ring Dips
10 Ring Rows
15 HR Push Ups
= 4:33 (Bonus 5th round = 6:29)
- Breezed through until the 4th round. Ring dips started to fail and push ups were rough! Wanted to WOD a little longer so I added one more round.
Cash Out
2 x 10 T2B
- UB on both sets. Had a real nice kip going. Again, extra core work and strict work paying off.
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
6.28.2012
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.
5.09.2012
School Work
Legs are feeling pretty stiff from the squats and rowing. I'm not able to roll over to Prevail the next few days so I put in some lunch time work.
Tuesday May 8th
WOD (CF Foothill)
3 rounds FT:
50 DUs
75 Squats
= 10:57
- This should have been in the 9s maybe even high 8s. My rope at school is cut a little short and it's kinked up pretty good since I haven't used it in a while. I finished the first 50 DUs at :35 in. I had 1, maybe 2 misses. The second set of DUs...WOW...my legs felt really heavy after just 75 of the 225 squats and I felt it on the first DU. I had plenty of misses during rounds 2 & 3 on the DUs. Some were because of fatigue and some were the ropes fault, but either way...it wasn't pretty. The squats were brutal. I stayed in sets of 10-15 for the most part. I had at least one 20-25 rep burst in each round.
Different rope and a partner to push me, this WOD should have been well under 10:00.
Cash Out (very uninspired)
Muscle Ups
2-2-1
Skin the Cat
2 x 3
Wednesday May 9th
Ring Work
Muscle Ups
2-2-1
FG Pull Ups
7-5-5
Ring Dips
12-10
Tuesday May 8th
WOD (CF Foothill)
3 rounds FT:
50 DUs
75 Squats
= 10:57
- This should have been in the 9s maybe even high 8s. My rope at school is cut a little short and it's kinked up pretty good since I haven't used it in a while. I finished the first 50 DUs at :35 in. I had 1, maybe 2 misses. The second set of DUs...WOW...my legs felt really heavy after just 75 of the 225 squats and I felt it on the first DU. I had plenty of misses during rounds 2 & 3 on the DUs. Some were because of fatigue and some were the ropes fault, but either way...it wasn't pretty. The squats were brutal. I stayed in sets of 10-15 for the most part. I had at least one 20-25 rep burst in each round.
Different rope and a partner to push me, this WOD should have been well under 10:00.
Cash Out (very uninspired)
Muscle Ups
2-2-1
Skin the Cat
2 x 3
Wednesday May 9th
Ring Work
Muscle Ups
2-2-1
FG Pull Ups
7-5-5
Ring Dips
12-10
4.30.2012
Getting Ahead
Feeling a little stiff today. I don't really know why because I pretty much lounged all day yesterday. This is the last week of the regular season for track. I got two dual meets and Conference meet to cram in this week so getting to the gym is gonna be rough. Lots of standing around so I'm sure I'll be feeling it by the end of the week. Gonna see how much I can cram in tonight at Prevail.
Strength
Power Snatch + OHS --- 65-75% x 1+1 x 7
Progressions - 95(3) --- 145 - 145 - 145 - 155 - 155 - 165 - 165
- I was coming in on a little bit of time crunch rushing to the gym from practice. For as stiff as I felt, my warm up was not as good as it should have been. I felt it during my first 3 sets. My first set, I was completely on my toes for the OHS. I descended too fast. It was just terrible. Second set was a little better. The third set I was finally feeling a good groove in my mechanics and my body temp was finally starting to rise. I was very pleased with my last 4 sets. The snatches had good snap at the hips and strong punch on the receive. I focused a lot on keeping that bar path closer with a tighter pull. On the OHSs, I kept control all the way down and paused for a 2 count at the bottom to get comfortable there and really focus on finding my heals and that last inch or two of depth. Felt good.
WOD 1
4 rds FT:
20 Walking Lunges
10 C2D Push Ups (all UB)
10 Ring Dips (UB/UB/UB/5-2-1-1-1)
= 4:13
Rest 1:00
Bonus rd = 7:09 (push ups still UB, ring dips 2-1-1-1-1-1-1-1-1)
-This was a decent WOD. It wasn't all that bad until the 4th round and it just slammed me on the ring dips. I was cruising through it at a pretty pace and then my ring dips just disappeared. I took a minute rest and was gonna try and squeeze 2 more rounds in, but my ring dips were just gone so I called it at one. I didn't see a point in continuing with that pace. My arms were pretty gassed up to say the least when I was done.
Make Up Strength
Find a 1RM Weighted Pull Up
58#
Cash Out
50 T2B (fewest sets possible)
11-6-10-11-5-5-2 = 7
- Continues to be work in progress, but I'm feeling a lot more comfortable in the kip.
WOD 2
3 rds FT:
150' OH Carry (snatch grip; 135#)
150' Tire Flip
= 10:33
- This was a fun one. I won't be able to make it in tomorrow and I was still feeling good so I decided to throw this one together. I haven't gotten to use the tire yet so why not, right? The OHCs felt good. The last carry was starting to get tough, especially the last 75'. The tire flips weren't bad, until the last 75' of the second round. My legs started to go, then my back started to tighten, my lungs were pushing it. I was having some fun with it that's for sure. The third round of flips got me! I stopped and bent over on the tire 2-3 times to get my wind back a bit. I did this one solo. If I was being pushed, I bet I could get inside the low 9s, maybe high 8s. Definitely a fun WOD. Gonna have to play with both movements some more.
Strength
Power Snatch + OHS --- 65-75% x 1+1 x 7
Progressions - 95(3) --- 145 - 145 - 145 - 155 - 155 - 165 - 165
- I was coming in on a little bit of time crunch rushing to the gym from practice. For as stiff as I felt, my warm up was not as good as it should have been. I felt it during my first 3 sets. My first set, I was completely on my toes for the OHS. I descended too fast. It was just terrible. Second set was a little better. The third set I was finally feeling a good groove in my mechanics and my body temp was finally starting to rise. I was very pleased with my last 4 sets. The snatches had good snap at the hips and strong punch on the receive. I focused a lot on keeping that bar path closer with a tighter pull. On the OHSs, I kept control all the way down and paused for a 2 count at the bottom to get comfortable there and really focus on finding my heals and that last inch or two of depth. Felt good.
WOD 1
4 rds FT:
20 Walking Lunges
10 C2D Push Ups (all UB)
10 Ring Dips (UB/UB/UB/5-2-1-1-1)
= 4:13
Rest 1:00
Bonus rd = 7:09 (push ups still UB, ring dips 2-1-1-1-1-1-1-1-1)
-This was a decent WOD. It wasn't all that bad until the 4th round and it just slammed me on the ring dips. I was cruising through it at a pretty pace and then my ring dips just disappeared. I took a minute rest and was gonna try and squeeze 2 more rounds in, but my ring dips were just gone so I called it at one. I didn't see a point in continuing with that pace. My arms were pretty gassed up to say the least when I was done.
Make Up Strength
Find a 1RM Weighted Pull Up
58#
Cash Out
50 T2B (fewest sets possible)
11-6-10-11-5-5-2 = 7
- Continues to be work in progress, but I'm feeling a lot more comfortable in the kip.
WOD 2
3 rds FT:
150' OH Carry (snatch grip; 135#)
150' Tire Flip
= 10:33
- This was a fun one. I won't be able to make it in tomorrow and I was still feeling good so I decided to throw this one together. I haven't gotten to use the tire yet so why not, right? The OHCs felt good. The last carry was starting to get tough, especially the last 75'. The tire flips weren't bad, until the last 75' of the second round. My legs started to go, then my back started to tighten, my lungs were pushing it. I was having some fun with it that's for sure. The third round of flips got me! I stopped and bent over on the tire 2-3 times to get my wind back a bit. I did this one solo. If I was being pushed, I bet I could get inside the low 9s, maybe high 8s. Definitely a fun WOD. Gonna have to play with both movements some more.
3.20.2012
A Good Running Partner
Woke up this morning and my quads felt like crap! As the day went on though, they got a little better. Headed to Prevail a little early so I could throw Mya in the water a bit and Pip could throw rocks in the pond. Really feeling good by this point and excited to WOD. Gotta work this soreness out and for heavy squat day tomorrow!
Strength
Weighted DH Pull Ups --- 5 x 3 (3-3-3@44#, 3@49#, 3@55#)
Weighted Strict Ring Dips --- 5 x 3 (3-3-3@44#, 3@49#, 3@55#)
- Got to WOD with Chris & Charlie tonight. Those guys always provide a good push and a fun atmosphere. Felt strong out of the bottom on the pull ups. Ring dips felt just as good and worked on rotating externally at the top, which is really making a difference. Great work overall.
WOD
10:00 Running Clock
1 mile run
ME HSPUs
= 15
- I usually get pretty bored on runs so I ran with Mya tonight. Running with Mya keeps me moving a little faster and my mind from focusing on the monotonous task I find myself in. I made a little challenge to Chris on whether or not he could still get more HSPUs than me with his 1:00 head start on them. I was pretty close. I finished my mile at 8:30 and he had already been done for about a minute. The run wasn't my best. I felt pretty good still when I finished and think I probably had a lot more left in me. Chris had 10 done already when I walked through the door. I dropped down and hit 15 UB (kip & strict). When I got up there was about :40ish left on the clock and Chris was now at 20. I tried to shake it out real quick and get back at it, but I had nothing left. I came down and tried one more time and still had nothing left as time ran down. Chris finished with 26. He won :(
- Looking back I should've shut down my first set at 10-12 and rested and then I should have had enough juice to go in 2s or 3s.
- Overall, a fun WOD with friends and I set out to do what my main goal was...loosen my legs up a bit to prepare for heavy squat day tomorrow!
Cash Out
30 C2B Pull Ups (in fewest sets possible)
= 15-10-6
- Another challenge Charlie, Chris, & I made to have some fun tonight. Originally, cash out was only 15, but we took it up to 30 in the fewest sets possible. It took Chris 4-5 sets, Charlie 3 sets, I did 31 reps in 3 sets just so I could say I beat Charlie :)
Strength
Weighted DH Pull Ups --- 5 x 3 (3-3-3@44#, 3@49#, 3@55#)
Weighted Strict Ring Dips --- 5 x 3 (3-3-3@44#, 3@49#, 3@55#)
- Got to WOD with Chris & Charlie tonight. Those guys always provide a good push and a fun atmosphere. Felt strong out of the bottom on the pull ups. Ring dips felt just as good and worked on rotating externally at the top, which is really making a difference. Great work overall.
WOD
10:00 Running Clock
1 mile run
ME HSPUs
= 15
- I usually get pretty bored on runs so I ran with Mya tonight. Running with Mya keeps me moving a little faster and my mind from focusing on the monotonous task I find myself in. I made a little challenge to Chris on whether or not he could still get more HSPUs than me with his 1:00 head start on them. I was pretty close. I finished my mile at 8:30 and he had already been done for about a minute. The run wasn't my best. I felt pretty good still when I finished and think I probably had a lot more left in me. Chris had 10 done already when I walked through the door. I dropped down and hit 15 UB (kip & strict). When I got up there was about :40ish left on the clock and Chris was now at 20. I tried to shake it out real quick and get back at it, but I had nothing left. I came down and tried one more time and still had nothing left as time ran down. Chris finished with 26. He won :(
- Looking back I should've shut down my first set at 10-12 and rested and then I should have had enough juice to go in 2s or 3s.
- Overall, a fun WOD with friends and I set out to do what my main goal was...loosen my legs up a bit to prepare for heavy squat day tomorrow!
Cash Out
30 C2B Pull Ups (in fewest sets possible)
= 15-10-6
- Another challenge Charlie, Chris, & I made to have some fun tonight. Originally, cash out was only 15, but we took it up to 30 in the fewest sets possible. It took Chris 4-5 sets, Charlie 3 sets, I did 31 reps in 3 sets just so I could say I beat Charlie :)
2.27.2012
Hanging In There
Got some good rest yesterday. Got my meals cooked for the week. Spent some quality time with the kiddos to recharge the battery a bit. Feeling good about this week. My throat and voice are still on the mend, but it'll pass soon enough. Really want to get some solid WODs in early this week and continue to work on skills and weaknesses at school.
Was in a pretty deep sleep when alarm went of this morning and hit snooze a few times. God gave me the nudge I needed to start off on the right track since my alarm wasn't cutting it. Sawyer started waking up because his noonie fell out of the crib at 5a. Just enough time to go get him and sent him back to bed and get up and out the door to the gym.
Strength
Back Squat --- 10@60%-10@65%-8@70%-8@75%
bar(10)-135(10)-185(10)-225(10)---275-295-320-342
- Today was rough. Back was a little tender from all the burpees yesterday and the heavy load didn't help any. Back was pretty tight and tender afterwards for a few hours. This is a mean cycle, but I'm definitely getting stronger. It's challenging for sure.
WOD
8:00 AMRAP
5 Ring Dips (all UB)
10 Ball Slams (30#) (all UB, but some were slower than others)
30 DUs (couple UB, couple one miss, one multiple miss)
= 7 + 26
- Good WOD to start the week. Goal was to get 8+ and I just missed it. Slightly disappointed for making it to 8, but it wasn't for breaking down so I'm ok with that. I had one terrible round (2 or 3) on the rope where I missed 3-4 times. The others were UB or one miss. I blazed through the dips and I slowed on the slams, but not terribly I think. Throat gets pretty dry pretty fast right now. That makes it somewhat hard to breath after a few minutes in. Once I heal up, I expect to get a little bit of conditioning back.
School Work
Rehab work on back
- Like I said earlier...back was pretty tender. Did some rehab drills and it felt a lot better. Need to ice more frequently at night and be more diligent about doing my drills to keep my back strong.
4 HSPUs OTM for 10:00
5-4-4-4-4 (strict)/4-4-4-4-4(kip)
- Haven't done these in a few weeks so I wanted to get some work in early in the week. Felt strong on all the strict ones. The last set of kips got tough to lock out, but no misses. Happy with the work.
Was in a pretty deep sleep when alarm went of this morning and hit snooze a few times. God gave me the nudge I needed to start off on the right track since my alarm wasn't cutting it. Sawyer started waking up because his noonie fell out of the crib at 5a. Just enough time to go get him and sent him back to bed and get up and out the door to the gym.
Strength
Back Squat --- 10@60%-10@65%-8@70%-8@75%
bar(10)-135(10)-185(10)-225(10)---275-295-320-342
- Today was rough. Back was a little tender from all the burpees yesterday and the heavy load didn't help any. Back was pretty tight and tender afterwards for a few hours. This is a mean cycle, but I'm definitely getting stronger. It's challenging for sure.
WOD
8:00 AMRAP
5 Ring Dips (all UB)
10 Ball Slams (30#) (all UB, but some were slower than others)
30 DUs (couple UB, couple one miss, one multiple miss)
= 7 + 26
- Good WOD to start the week. Goal was to get 8+ and I just missed it. Slightly disappointed for making it to 8, but it wasn't for breaking down so I'm ok with that. I had one terrible round (2 or 3) on the rope where I missed 3-4 times. The others were UB or one miss. I blazed through the dips and I slowed on the slams, but not terribly I think. Throat gets pretty dry pretty fast right now. That makes it somewhat hard to breath after a few minutes in. Once I heal up, I expect to get a little bit of conditioning back.
School Work
Rehab work on back
- Like I said earlier...back was pretty tender. Did some rehab drills and it felt a lot better. Need to ice more frequently at night and be more diligent about doing my drills to keep my back strong.
4 HSPUs OTM for 10:00
5-4-4-4-4 (strict)/4-4-4-4-4(kip)
- Haven't done these in a few weeks so I wanted to get some work in early in the week. Felt strong on all the strict ones. The last set of kips got tough to lock out, but no misses. Happy with the work.
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.
1.24.2012
Lift Off
Woke up pretty excited this morning to hit the DP! I knew Snatch was the strength and I was eager to work on some things I learned over the weekend. Went bed early in hopes to get a good night rest, but my little buddy had other plans with midnight interruption. I felt good and rested still though.
Strength
Snatch 3-3-3-3-3@63-70-77-85-93%
bar (5 pos) - 65 (5 pos) - 95 (3 pos) - 120 - 140 - 155 - 170 - 187 -205
- I'm starting to feel like old man river. Everyone is usually on their 2nd or 3rd set by the time I'm starting my first. I'm having to rush through my last sets so we can start the WOD or I have to start later. Gotta get their a little earlier and hit the platform a good 10 minutes before everyone else.
- During the cert, Pat worked with me on my Snatch lift off and bar path during a break. I felt the difference in the changes instantly and how much smoother everything was on the light bar. I was very curious to how it feel over some weight today.
- First 4 sets went up real smooth. Had no problems getting on to my toes. Made every rep clean and they felt easy. I was excited to go to 205, but I lost everything in front. Bar came up easy still and I got under everything no problem, but just couldn't settle it in and lost them forward on two attempts. I used straps for the first two attempts and I felt the straps just weren't letting me set my shoulder back properly. Took em off for the 3rd attempt and made one rep and called it...I basically did the rep out frustration of the straps with no intention of doing all three because Cannons had already been waiting to start the WOD. I dropped a knee, but still stood it up. I think part of the reason as well was just weakness overhead still. Singles next week so I better figure it out.
WOD
500m Row
3 rounds of:
5 Ring Dips
10 T2B
15 Wall Balls
500m Row
= 9:53
- Pretty taxed before starting this WOD. I had to let Cannons start on her own so I could finish strength. I jumped in at 4:00. I rushed up to the rower right after my last rep of Snatch.
- First row was 1:51. Not blazing, just steady. All ring dips unbroken and strict. T2B were 8-2, 6-4, 5-5. Wall Balls I was hoping to do all unbroken. I felt fine, as I should, through all the rounds. I went unbroken, missed the 9th rep, missed the 6th rep. On each miss, the ball literally missed the wall. DOH!! I let it drop and picked it right back up and continued.
- Forgot to check the time on the 2nd row. I was more focused on making sure I finished under 10:00. Which I did barely, but I'll take it. That last row took a lot out of me.
- All in all...good day at the DP!!
Strength
Snatch 3-3-3-3-3@63-70-77-85-93%
bar (5 pos) - 65 (5 pos) - 95 (3 pos) - 120 - 140 - 155 - 170 - 187 -
- I'm starting to feel like old man river. Everyone is usually on their 2nd or 3rd set by the time I'm starting my first. I'm having to rush through my last sets so we can start the WOD or I have to start later. Gotta get their a little earlier and hit the platform a good 10 minutes before everyone else.
- During the cert, Pat worked with me on my Snatch lift off and bar path during a break. I felt the difference in the changes instantly and how much smoother everything was on the light bar. I was very curious to how it feel over some weight today.
- First 4 sets went up real smooth. Had no problems getting on to my toes. Made every rep clean and they felt easy. I was excited to go to 205, but I lost everything in front. Bar came up easy still and I got under everything no problem, but just couldn't settle it in and lost them forward on two attempts. I used straps for the first two attempts and I felt the straps just weren't letting me set my shoulder back properly. Took em off for the 3rd attempt and made one rep and called it...I basically did the rep out frustration of the straps with no intention of doing all three because Cannons had already been waiting to start the WOD. I dropped a knee, but still stood it up. I think part of the reason as well was just weakness overhead still. Singles next week so I better figure it out.
WOD
500m Row
3 rounds of:
5 Ring Dips
10 T2B
15 Wall Balls
500m Row
= 9:53
- Pretty taxed before starting this WOD. I had to let Cannons start on her own so I could finish strength. I jumped in at 4:00. I rushed up to the rower right after my last rep of Snatch.
- First row was 1:51. Not blazing, just steady. All ring dips unbroken and strict. T2B were 8-2, 6-4, 5-5. Wall Balls I was hoping to do all unbroken. I felt fine, as I should, through all the rounds. I went unbroken, missed the 9th rep, missed the 6th rep. On each miss, the ball literally missed the wall. DOH!! I let it drop and picked it right back up and continued.
- Forgot to check the time on the 2nd row. I was more focused on making sure I finished under 10:00. Which I did barely, but I'll take it. That last row took a lot out of me.
- All in all...good day at the DP!!
1.10.2012
Just What I Expected
Took the day off yesterday to rest my back, but still went to the gym in the evening to support my wife and others for Front Squat Max night. Excited to see everyone doing so well and pushing themselves. Juls has gotten a ton stronger, physically and mentally, so I've been secretly excited about this week because I know she will have some big PRs. She did awesome! She got a 50lb PR! Very proud of her. It was a bittersweet feeling for me though. I loved seeing everyone doing well, but frustrated I couldn't do it myself. I was tempted to try and get warmed up at one point, but deep down knew it would have been a dumb decision.
Woke up today feeling pretty stiff still. I'm happy that all the soreness is nothing more than muscular. There is no disc pain whatsoever and that is a huge relief. I actually thought about skipping out on the DP for a second as I laid back in bed. Being in season now though, I knew I had to get up and get moving. I was actually more excited for the WOD this morning than the Press Max, which is highly unusual. I've been dealing with some labrum/capsule issues in my shoudler for about 4-5 weeks now. Haven't been able to go overhead very heavy. I did not have high hopes of getting a PR on this one. I knew there was a chance though because it has actually been stiff, but pain free since last Wednesday.
Strength
Press 1RM
bar x 8, 95 x 5, 115 x 5, 135 x 3, 155, 185, 205,225
- Shoulder actually felt real good during all the warm up sets. It was a little stiff, but no pain or tugs. I got to 205 and the bar slowed once it got above the eyes. It was a little tougher of a lift than I was hoping for. I debated on wasting the energy and seeing how 215 felt or if I should use what I got and go for 225 right then. I felt warm. I didn't think the jump was too much, not knowing how much my shoulder had left in it, and not wanting to put too many strenuous lifts on my back I decided to go for it. I got it to about my forehead and fought for a few seconds and bailed on it. I called it at that.
- My back is still sore and I have a big front squat max that I'm chasing, a deadlift, and possibly a clean PR that I really want waiting for me later in the week.
WOD 1
Tabata
Pull Ups - 66
Squats - 130
Push Ups - 74
= 270
- This was a great WOD for me today. Not too much pressure on my back and I could work on continued movement through my lactic threshold.
- Pull Ups I started off with a 17-15. I was able to keep sets of 3s and 5s for the rest of the rounds. I was pretty happy with my ability to hang on the bar and keep pulling as the rounds went on.
- I've been working on my squats and was happy with the progress on this one. I stayed at 18/round for the first couple and then just focused on staying in motion during the round despite the burn.
- I started off with some good numbers in the first 2 rounds of push ups. I had 50 by the 4/5th (?) round and then set my goal at getting 75 and missed it by one.
WOD 2
100 DUs
21-15-9
Ring Dips
Sit Ups
100 DUs
= 8:17
WARM UP
Skin the Cat 3x5 - 60s REST
- That was harder than I thought. I'm obviously a lot more fatigued from this morning than I thought I was. First DUs all unbroken. Got through 10 dips and my arms were gone. Finished with 3s. My abs started burning right off the bat once I started sit ups. I think my last set of dips was 2-1-1-1-1-1-1-1...you gotta be kidding me!! Considering my arms were almost dead when I picked up the rope for my last set of DUs, I almost went unbroken again. Set was 83-17. That made me extremely happy to be able to finish like that. Finishing DUs when my arms are fatigued is the reason I put them at the end of all my school WODs.
- STCs are gonna continue to be a staple of my school work. The stretch in the shoulder feels great and the core work is definitely helping (pretty sure that's why my abs were burning during the first set of sit ups).
--Now it's time to eat lunch!!
Woke up today feeling pretty stiff still. I'm happy that all the soreness is nothing more than muscular. There is no disc pain whatsoever and that is a huge relief. I actually thought about skipping out on the DP for a second as I laid back in bed. Being in season now though, I knew I had to get up and get moving. I was actually more excited for the WOD this morning than the Press Max, which is highly unusual. I've been dealing with some labrum/capsule issues in my shoudler for about 4-5 weeks now. Haven't been able to go overhead very heavy. I did not have high hopes of getting a PR on this one. I knew there was a chance though because it has actually been stiff, but pain free since last Wednesday.
Strength
Press 1RM
bar x 8, 95 x 5, 115 x 5, 135 x 3, 155, 185, 205,
- Shoulder actually felt real good during all the warm up sets. It was a little stiff, but no pain or tugs. I got to 205 and the bar slowed once it got above the eyes. It was a little tougher of a lift than I was hoping for. I debated on wasting the energy and seeing how 215 felt or if I should use what I got and go for 225 right then. I felt warm. I didn't think the jump was too much, not knowing how much my shoulder had left in it, and not wanting to put too many strenuous lifts on my back I decided to go for it. I got it to about my forehead and fought for a few seconds and bailed on it. I called it at that.
- My back is still sore and I have a big front squat max that I'm chasing, a deadlift, and possibly a clean PR that I really want waiting for me later in the week.
WOD 1
Tabata
Pull Ups - 66
Squats - 130
Push Ups - 74
= 270
- This was a great WOD for me today. Not too much pressure on my back and I could work on continued movement through my lactic threshold.
- Pull Ups I started off with a 17-15. I was able to keep sets of 3s and 5s for the rest of the rounds. I was pretty happy with my ability to hang on the bar and keep pulling as the rounds went on.
- I've been working on my squats and was happy with the progress on this one. I stayed at 18/round for the first couple and then just focused on staying in motion during the round despite the burn.
- I started off with some good numbers in the first 2 rounds of push ups. I had 50 by the 4/5th (?) round and then set my goal at getting 75 and missed it by one.
WOD 2
100 DUs
21-15-9
Ring Dips
Sit Ups
100 DUs
= 8:17
WARM UP
Skin the Cat 3x5 - 60s REST
- That was harder than I thought. I'm obviously a lot more fatigued from this morning than I thought I was. First DUs all unbroken. Got through 10 dips and my arms were gone. Finished with 3s. My abs started burning right off the bat once I started sit ups. I think my last set of dips was 2-1-1-1-1-1-1-1...you gotta be kidding me!! Considering my arms were almost dead when I picked up the rope for my last set of DUs, I almost went unbroken again. Set was 83-17. That made me extremely happy to be able to finish like that. Finishing DUs when my arms are fatigued is the reason I put them at the end of all my school WODs.
- STCs are gonna continue to be a staple of my school work. The stretch in the shoulder feels great and the core work is definitely helping (pretty sure that's why my abs were burning during the first set of sit ups).
--Now it's time to eat lunch!!
12.31.2011
Change of Plans
The wife got to enjoy the holiday team WOD today, so I got to enjoy another round of dungeon work on my own. Truthfully, I was pretty excited about doing this one. My original plan was to do:
5 rounds of:
2 Muscle Ups
40 Double Unders
that proved to be a little too troublesome. I set up for this one in my garage. The rings are still new and were pretty cold and so were my hands. I haven't gotten any chalk yet, so holding on to them became a little tricky. I got through the first round no problem. Jumped on to the rings for the 2nd round and just couldn't do it. Tried half a dozen times over the next two minutes and just couldn't pull it off.
FRUSTRATED!!
So I went to plan B:
5 rounds of:
10 Ring Dips
20 Squats
40 Double Unders
= 7:41
*Not bad. Went 3 rounds unbroken on the rings dips, then it was 6-4 & 6-2-2. Goal was to keep moving on the squats despite the burn and work on hip hinging to take some stress off the quads. Worked out quite well, until the last two rounds. Kept moving, but started creeping forward in the last two sets and really felt the difference. I can do DUs great when I'm fresh, but once my legs and shoulders go it's tough to keep it together and that's what I was hoping to do better on. Wasn't very happy with how I did with such a short number of reps. Broke 2-3 times per round during rounds 2-5.
Body weight stuff really needs work. Training to fight through the "burn" a little better and being able to stay proficient in skill work needs to be addressed. I feel a lot of that is a mental thing...need to "fight through the suck" a little harder!
5 rounds of:
2 Muscle Ups
40 Double Unders
that proved to be a little too troublesome. I set up for this one in my garage. The rings are still new and were pretty cold and so were my hands. I haven't gotten any chalk yet, so holding on to them became a little tricky. I got through the first round no problem. Jumped on to the rings for the 2nd round and just couldn't do it. Tried half a dozen times over the next two minutes and just couldn't pull it off.
FRUSTRATED!!
So I went to plan B:
5 rounds of:
10 Ring Dips
20 Squats
40 Double Unders
= 7:41
*Not bad. Went 3 rounds unbroken on the rings dips, then it was 6-4 & 6-2-2. Goal was to keep moving on the squats despite the burn and work on hip hinging to take some stress off the quads. Worked out quite well, until the last two rounds. Kept moving, but started creeping forward in the last two sets and really felt the difference. I can do DUs great when I'm fresh, but once my legs and shoulders go it's tough to keep it together and that's what I was hoping to do better on. Wasn't very happy with how I did with such a short number of reps. Broke 2-3 times per round during rounds 2-5.
Body weight stuff really needs work. Training to fight through the "burn" a little better and being able to stay proficient in skill work needs to be addressed. I feel a lot of that is a mental thing...need to "fight through the suck" a little harder!
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