I was supposed to be heading to a friend's house to enjoy a good dinner and relax by the fire. My wife went ahead of me and was supposed to get a quick WOD in with her friend. En route I get a call from my buddy that we've been challenged and there goes my rest day. My buddy has a pretty sweet home gym set up...he should really tape and send it to main site..it's pretty stinkin' cool. Keep in mind...my buddy's wife just gave birth 6 weeks ago.
Team WOD
100 DUs
90 KB Swings (53#)
80 Push Presses (95#)
70 Step Ups (24")
60 Deadlifts (185#)
50 Box Jumps (24")
40 K2E
30 HR Push Ups
20 Pull Ups
10 Sprints (40 yds down & 40 yds back=1)
= 18:23 (Girls = 26:21)
- Turned out to be a pretty nice little WOD. I took a majority of the DUs & my partner took a load of the KB Swings. After that we split em down the middle. The step ups were probably the worst due to just awkwardness. Sprints seemed short, but weren't as easy as they looked on paper.
Showing posts with label Team WOD. Show all posts
Showing posts with label Team WOD. Show all posts
8.17.2012
7.31.2012
Tryin' to Keep Up
Been staying up late watching the Olympics and I forgot all about keeping this thing updated. Didn't realize I was 5 workouts back. So here is a quick run off...
7.26.12
Strength
Front Squat - 6 x 3 @ 80% (375 1RM)
bar(10)-135(5)-185(5)-225(3) --- 300
WOD
Fran
21-15-9
Thrusters (95#)
Pull Ups
= 3:30
- Heading in to this my goal was going sub 3. I got 3:10 (pull ups completely UB & 15# lighter) back in November 2011. Unfortunately, I did not get it this time. Thrusters were all UB as they always have been, but my pull ups were broken up a bit. I did the first 21 butterfly kip (first time I've ever done that), but it blew my arms out. I can't remember how broken the last two rounds of pull ups were, but they were and that's where I lost time.
7.27.12
Strength
Push Press - 6 x 3 @ 80% (300 1RM)
bar(10)-95(5)-135(3)-185(3) --- 240
WOD
3 rounds FT:
10 Power Clean (135#)
200m Run
10 Shoulder to OH (135#)
200m Run
= 9:29
- All reps UB. I was very happy with the effort on this one. My runs were above average today. I felt real good on the bar. Solid effort today.
7.28.12
Team WOD (partnered with Michelle S. & CT)
In teams of 3, complete: (everyone works at same time)
4800m Run
75 Box Jumps (24")
150 Ball Slams (30#)
300 HR Push Ups
450 DUs
= 26:36
- Late night last night with friends meant I didn't get up early enough to get my Oly in so I stuck around for Team WOD (I know...twice in two weeks...crazy). Solid WOD. We all ran a mile to start and then just chipped away at the work the best we could. We split it up evenly amongst the 3 of us.
7.30.12
OWOD
Snatch off Blocks (ATK) - 7 x 2
bar progressions
95-135-155 --- 165 - 175 - 185 - 195 - 195 - 205 - 205
- These felt real good. Most were power snatches because my shoulder was still feeling pretty tight and making it difficult to get down. I had some very nice reps at 205 along with a miss per set. I was able to get all the way down by then and was landing flat footed. Felt like some things really clicked today in my vertical pull.
Snatch Hi Pulls - 4 x 3
185 - 205 - 225 - 225
- Focused on hitting positions on the way up, getting to full extension, and pulling bar to chest (not the other way around).
Strength
Back Squat - 4 x 3 @ 75% (460 1RM)
between sets...2 High Box Jumps (40")
225(5)-275(3) --- 345
- Little bit a deload this week. Box jumps weren't strenuous, but helpful to add some explosiveness to the work. Everything felt good.
WOD
3:00 AMRAP
7 ring dips
7 wall walks
15 sit ups
-1:00 REST-
3:00 AMRAP
7 pull ups
7 burpees
15 supermans
= 1+9 & 2+24
- This was terrible on the shoulders. The first 7 wall walks destroyed me. I got two more in before the buzzer, but I was shaking like crazy...I seriously thought I was gonna crush my face possibly. Pull ups were all smooth butterfly and UB. Just kept moving on this one. Supermans are active rest...just being honest!
7.31.12
Strength
Press - 4 x 3 @ 75% (225 1RM)
between sets...ME DH Pull Ups
bar(10)-95(8)-135(5) --- 170/12 - 170/7 - 170/7 - 170/4
- Poor clock management on this one. I should have had a little more rest in between sets. My arms died by the end. Felt strong though on the press.
WOD
Complete FT:
1000m Row
30 Box Jumps (24")
800m Run
10 HSPUs (UB)
= 10:13 (30 HSPUs (10-5-5-5-5) @ 13:19)
- Wanted to catch CT (9:46...I believe) on this one, but just couldn't make it happen on the run. My box jumps were fast (but painful coming off the rower), but when I hit that run...it took sometime to get em going again. I pushed for 30 HSPUs just because I wanted to keep working on these in WODs when my lungs are blowing so I don't blow up the next time I do Diane. My kip was feeling really good on the first 10..nice, short, steady, and fast. The last two sets of 5 I had to use a longer kip, but it definitely made a difference. Had another click go off in my head during this one...feels good.
Cash Out
GH Raises - 3 x 8
7.26.12
Strength
Front Squat - 6 x 3 @ 80% (375 1RM)
bar(10)-135(5)-185(5)-225(3) --- 300
WOD
Fran
21-15-9
Thrusters (95#)
Pull Ups
= 3:30
- Heading in to this my goal was going sub 3. I got 3:10 (pull ups completely UB & 15# lighter) back in November 2011. Unfortunately, I did not get it this time. Thrusters were all UB as they always have been, but my pull ups were broken up a bit. I did the first 21 butterfly kip (first time I've ever done that), but it blew my arms out. I can't remember how broken the last two rounds of pull ups were, but they were and that's where I lost time.
7.27.12
Strength
Push Press - 6 x 3 @ 80% (300 1RM)
bar(10)-95(5)-135(3)-185(3) --- 240
WOD
3 rounds FT:
10 Power Clean (135#)
200m Run
10 Shoulder to OH (135#)
200m Run
= 9:29
- All reps UB. I was very happy with the effort on this one. My runs were above average today. I felt real good on the bar. Solid effort today.
7.28.12
Team WOD (partnered with Michelle S. & CT)
In teams of 3, complete: (everyone works at same time)
4800m Run
75 Box Jumps (24")
150 Ball Slams (30#)
300 HR Push Ups
450 DUs
= 26:36
- Late night last night with friends meant I didn't get up early enough to get my Oly in so I stuck around for Team WOD (I know...twice in two weeks...crazy). Solid WOD. We all ran a mile to start and then just chipped away at the work the best we could. We split it up evenly amongst the 3 of us.
7.30.12
OWOD
Snatch off Blocks (ATK) - 7 x 2
bar progressions
95-135-155 --- 165 - 175 - 185 - 195 - 195 - 205 - 205
- These felt real good. Most were power snatches because my shoulder was still feeling pretty tight and making it difficult to get down. I had some very nice reps at 205 along with a miss per set. I was able to get all the way down by then and was landing flat footed. Felt like some things really clicked today in my vertical pull.
Snatch Hi Pulls - 4 x 3
185 - 205 - 225 - 225
- Focused on hitting positions on the way up, getting to full extension, and pulling bar to chest (not the other way around).
Strength
Back Squat - 4 x 3 @ 75% (460 1RM)
between sets...2 High Box Jumps (40")
225(5)-275(3) --- 345
- Little bit a deload this week. Box jumps weren't strenuous, but helpful to add some explosiveness to the work. Everything felt good.
WOD
3:00 AMRAP
7 ring dips
7 wall walks
15 sit ups
-1:00 REST-
3:00 AMRAP
7 pull ups
7 burpees
15 supermans
= 1+9 & 2+24
- This was terrible on the shoulders. The first 7 wall walks destroyed me. I got two more in before the buzzer, but I was shaking like crazy...I seriously thought I was gonna crush my face possibly. Pull ups were all smooth butterfly and UB. Just kept moving on this one. Supermans are active rest...just being honest!
7.31.12
Strength
Press - 4 x 3 @ 75% (225 1RM)
between sets...ME DH Pull Ups
bar(10)-95(8)-135(5) --- 170/12 - 170/7 - 170/7 - 170/4
- Poor clock management on this one. I should have had a little more rest in between sets. My arms died by the end. Felt strong though on the press.
WOD
Complete FT:
1000m Row
30 Box Jumps (24")
800m Run
10 HSPUs (UB)
= 10:13 (30 HSPUs (10-5-5-5-5) @ 13:19)
- Wanted to catch CT (9:46...I believe) on this one, but just couldn't make it happen on the run. My box jumps were fast (but painful coming off the rower), but when I hit that run...it took sometime to get em going again. I pushed for 30 HSPUs just because I wanted to keep working on these in WODs when my lungs are blowing so I don't blow up the next time I do Diane. My kip was feeling really good on the first 10..nice, short, steady, and fast. The last two sets of 5 I had to use a longer kip, but it definitely made a difference. Had another click go off in my head during this one...feels good.
Cash Out
GH Raises - 3 x 8
7.22.2012
Return to Team WOD
I don't usually team WOD, but every once in a while, when the time is right I like to play with others! Today was one of those days! We were celebrating KG's 25th birthday with a team WOD at CF Prevail today!
KG's Birthday Team WOD
20:00 AMRAP
30 Hang Power Snatches (95#)
50 Sit Ups
30 OHS (95#)
50 DUs
*partnered with Brandon; 2 burpees every time partners switch.
= 3 + 95
- On this special occasion I even decided to warm up with the group, instead of going through my own routine that high lights any mobility issues I might encounter during the upcoming WOD. I paid for this dearly in the OHS portion of this WOD. I was on my toes for just about every rep during the first 3 rounds because my shoulder and ankles were so tight...it was very ugly and disappointing. Regardless, we got the job done. We split the work up evenly for everything (15s & 25s). I had a good time and now I go back to being my hermit-ty old self.
KG's Birthday Team WOD
20:00 AMRAP
30 Hang Power Snatches (95#)
50 Sit Ups
30 OHS (95#)
50 DUs
*partnered with Brandon; 2 burpees every time partners switch.
= 3 + 95
- On this special occasion I even decided to warm up with the group, instead of going through my own routine that high lights any mobility issues I might encounter during the upcoming WOD. I paid for this dearly in the OHS portion of this WOD. I was on my toes for just about every rep during the first 3 rounds because my shoulder and ankles were so tight...it was very ugly and disappointing. Regardless, we got the job done. We split the work up evenly for everything (15s & 25s). I had a good time and now I go back to being my hermit-ty old self.
5.28.2012
A Great Partner
I don't Team WOD, BUT sometimes I do. I do look forward to Team WODding on Holidays and special community events. Today, just happened to be a Holiday!!
Team WOD
"Stars and Stripes"
*teams of 2*
400m Run
2 rounds of:
50 Jumping Lunges
13 Hang Power Snatches/Thrusters (95/65#)
50 Ball Slams
13 HPS/T
50 Burpees
13 HPS/T
50 Sit Ups
13 HPS/T
50 DUs
13 HPS/T
(1st round HPS, 2nd round Thrusters)
400m Run
= 26:34
- Inspired, Reassured, and Proud. This is how I would describe today's WOD. There are WODs that you just do. When it's over, you move on. Then there are WODs, for some reason or another, make you think. They make you think long after the WOD is done.
My wife, Julie, started CF back in Fall. We rarely get to WOD together because of our two lil cubs need watching. I've seen her grow physically, emotionally, and mentally since she has started. I had the pleasure of being her partner today. On the car ride to Prevail, we split the work to cover each other's strengths and weaknesses, much like we do in everyday life.
We knew the WOD would get tough, but we both wanted to just keep moving as fast as we could together. I took a majority of the jumping lunges because she has a bum toe. We split the ball slams and burpees evenly. She took the majority of the sit ups because I'm slow and vice versa for the DUs(she could have taken more, but didn't realize til it was too late). The barbell work was split 7 for me and 6 for her.
Things started to get tough once we got past the first round of burpees. My shoulders were starting to fire up and every time I grabbed the bar thoughts of breaking up my 7 reps crept in there after. I knew the same had to be going through hers. She mentioned a few times that she was starting to wear down, but I would have never known it by watching her. She just kept trucking. It was INSPIRING me to keep moving and pushing the pace. She stayed with me the whole time. I would watch her bar drop over and over, thinking she was going to have to pick it back up, but she kept turning around and telling me move on. I watched her from station to station just keep pushing. I was PROUD when we finished. PROUD to have someone that gives everything as a partner in a WOD, but in life as well.
I've spent most of the day replaying the WOD in my head. I've come to this conclusion. Crossfit is for everyone. Getting better is not. It's constant uphill battle to work out of your comfort zone and push til there is no push left. It's one thing to start a WOD with that attitude and it's another thing to carry it out once you're at your limits. Watching my wife today REASSURED me that no matter what challenges we face in our marriage, we will be okay. Her desire to be better herself and willingness to fight, at Crossfit and life, are second to none. I've been truly blessed with such an amazing woman to share my life with.
Team WOD
"Stars and Stripes"
*teams of 2*
400m Run
2 rounds of:
50 Jumping Lunges
13 Hang Power Snatches/Thrusters (95/65#)
50 Ball Slams
13 HPS/T
50 Burpees
13 HPS/T
50 Sit Ups
13 HPS/T
50 DUs
13 HPS/T
(1st round HPS, 2nd round Thrusters)
400m Run
= 26:34
- Inspired, Reassured, and Proud. This is how I would describe today's WOD. There are WODs that you just do. When it's over, you move on. Then there are WODs, for some reason or another, make you think. They make you think long after the WOD is done.
My wife, Julie, started CF back in Fall. We rarely get to WOD together because of our two lil cubs need watching. I've seen her grow physically, emotionally, and mentally since she has started. I had the pleasure of being her partner today. On the car ride to Prevail, we split the work to cover each other's strengths and weaknesses, much like we do in everyday life.
We knew the WOD would get tough, but we both wanted to just keep moving as fast as we could together. I took a majority of the jumping lunges because she has a bum toe. We split the ball slams and burpees evenly. She took the majority of the sit ups because I'm slow and vice versa for the DUs(she could have taken more, but didn't realize til it was too late). The barbell work was split 7 for me and 6 for her.
Things started to get tough once we got past the first round of burpees. My shoulders were starting to fire up and every time I grabbed the bar thoughts of breaking up my 7 reps crept in there after. I knew the same had to be going through hers. She mentioned a few times that she was starting to wear down, but I would have never known it by watching her. She just kept trucking. It was INSPIRING me to keep moving and pushing the pace. She stayed with me the whole time. I would watch her bar drop over and over, thinking she was going to have to pick it back up, but she kept turning around and telling me move on. I watched her from station to station just keep pushing. I was PROUD when we finished. PROUD to have someone that gives everything as a partner in a WOD, but in life as well.
I've spent most of the day replaying the WOD in my head. I've come to this conclusion. Crossfit is for everyone. Getting better is not. It's constant uphill battle to work out of your comfort zone and push til there is no push left. It's one thing to start a WOD with that attitude and it's another thing to carry it out once you're at your limits. Watching my wife today REASSURED me that no matter what challenges we face in our marriage, we will be okay. Her desire to be better herself and willingness to fight, at Crossfit and life, are second to none. I've been truly blessed with such an amazing woman to share my life with.
Subscribe to:
Posts (Atom)