Juls & I woke up early to get our last WOD in before hitting the road to head home. It's been a great vacation. The weather was perfect, Bubs hit two milestones (crawling Rx & pulling himself up to standing) this week, and we made many great memories as a family and with Opa & Oma. Along with all those things the last two days have been terrible on my stomach and the drive home won't be any better I'm sure so this WOD is more than needed. Plus it was a great wake up for the long drive to come.
Spring Break WOD 12.4
10 rounds FT:
10 C2D push ups
10 Sit ups
10 Squats
= 9:27
- Pretty simple and straight forward. Moved pretty well through it considering I started it less than 10 minutes after getting out of bed. The push ups were all UB. The sit ups were burning after the 3rd round...my core is terrible. The squats felt great...a slight burn, but really started to squeeze the glutes and take the pressure off of my quads made it pretty easy to get through.
Lookin' forward to get back in the gym and toss some weight around.
Showing posts with label Triplet. Show all posts
Showing posts with label Triplet. Show all posts
3.31.2012
1.17.2012
Dead Legs!
Took a hot shower before I went to bed and I slept like a baby through the night. Woke up feeling good for the most part. Back was pretty stiff, but some serious DOMS in my legs, specifically my butt! That's the price you pay for heavy deep squats though. I figure they would loosen up a little bit after I got moving. Everyone was pretty slow moving this morning, so I was glad to see I wasn't the only one.
Strength
Cleans 5-5-5-5-5@55-63-70-77-85%
Bar(8) - 135(5) --- 165 - 190 - 210 - 230 - 255
- It was extremely difficult to get loose and don't really think I ever achieved "looseness". I was starting to run out of time and I knew 5 x 5 would get pretty long and grueling so I kicked in gear. The first 2-3 sets were pretty light, but just fatiguing. Form felt good, for the exception of my left heel (ankle) not staying down. The fourth set got rough. Had no problem keeping my back set or any winking or folding that I could tell during any of the sets, but my back was starting to fatigue pretty fast. The final set was a brute. I was starting to feel pretty week in my pull. On the 3rd/4th rep I was slow with my elbows and felt my right elbow just miss my knee at the bottom (add sigh of relief). Refocused for the fifth rep. Felt good on the catch, but the squat up was hard.
-Overall, solid work. Despite the stiffness and heavy feeling I had in my legs, I felt quick under the bar on most of the reps and that's an area I need to focus on. I wish we had some pulling boxes around.
--An ice bath may be in my future soon.
Strength
Cleans 5-5-5-5-5@55-63-70-77-85%
Bar(8) - 135(5) --- 165 - 190 - 210 - 230 - 255
- It was extremely difficult to get loose and don't really think I ever achieved "looseness". I was starting to run out of time and I knew 5 x 5 would get pretty long and grueling so I kicked in gear. The first 2-3 sets were pretty light, but just fatiguing. Form felt good, for the exception of my left heel (ankle) not staying down. The fourth set got rough. Had no problem keeping my back set or any winking or folding that I could tell during any of the sets, but my back was starting to fatigue pretty fast. The final set was a brute. I was starting to feel pretty week in my pull. On the 3rd/4th rep I was slow with my elbows and felt my right elbow just miss my knee at the bottom (add sigh of relief). Refocused for the fifth rep. Felt good on the catch, but the squat up was hard.
-Overall, solid work. Despite the stiffness and heavy feeling I had in my legs, I felt quick under the bar on most of the reps and that's an area I need to focus on. I wish we had some pulling boxes around.
--An ice bath may be in my future soon.
Fifth set of 5 @ 255lbs (85% of 1RM)
WOD
8:00 AMRAP
5 HSPU
7 Hang Power Cleans (115#)
10 Box Jumps 24"
= 5 rounds
- Don't know whether to call myself lazy or smart on this one, but either way I'm disappointed.
-- I didn't answer the bell on this one. My legs were toast already and my back was tightening. I just couldn't get mentally prepared for this one.
-I took a slow and steady pace on the HSPUs with an abmat. This is the first time doing them since hurting my shoulder back in December. Strict ones were tough so I went to a nice easy kip and it definitely helped take the pressure off. Slight discomfort, but doable. I was very pleased with the progress of my shoulder.
- All sets were unbroken. Just went nice and slow again, not to aggravate my back and have another spasm incident.
- Had nothing to give to box jumps. This is where I was done. Tried to bound up and down and it just wasn't happening. Kept a solid pace, but just wasn't as fast as usual.
Gonna rest up and get after it at the end of the week.
1.12.2012
Big Step Forward
Got out of bed feeling great today! Back felt great and most of the soreness from Tuesday was gone. First wrestling meet of the season this afternoon and excited about going for a new Deadlift 1RM this morning. I knew it was gonna be a good sized group at the DP since we are celebrating D-Nips's 1 year Crossfitaversary today. I was extremely happy to see that the "snow storm" hadn't started yet.
Got to Prevail a few minutes late and jumped right into warm ups. Felt really fluid on the rower and light on my feet through the agility ladder. All good signs that I was shooting on all cylinders! Broke a decent sweat and back was feeling nice and toasty. Let's do it!!
Strength
Deadlift - find new 1 RM
bar x 8 - 135 x 5 - 185 x 5 - 225 x 3 - 275 - 315 - 365 - 385 - 405 - 430 - 455 -475
- 59lb PR!!! My old PR was pretty weak. It was done last June and my back wasn't very strong back then. I knew I was gonna blast right through it today just from the training weights I've been using. Felt great lifting 455 off the floor. Pretty good speed on the bar, felt easy past the knees. I thought 475 was doable. Got it off the floor and felt my back twinge a bit, so I let it go to fight another day. I was expecting 425ish, so 455 was a great surprise anyway. This leaves me pretty excited and hungry to get after it in training for the next few months. Really want to look into the WS Barbell speed days to pick up a few training tips/ideas that might help.
WOD
10:00 AMRAP
10 Power Cleans (115#)
20 WB Sit ups (20#)
30 DUs
= 4 + 22
- At first glance I wasn't too excited about this WOD. Saw the light power cleans and the first thing to pop in to my head was a flashback to "Wittman". Harv even asked if I wanted to go heavier, when my initial thought was should I go lighter back to 95lbs like the Hero WOD to try and redeem myself. I decided to stay with Rx for the day. The cleans were a prefect weight. Worked a lot smarter today and used some tips given by a friend. Everything felt great. Focused on slower reps in the cleans, setting the back, and getting the legs involved a lot more in the catch. Went unbroken - unbroken - 5/5 - 5/2/3 - 6/2/2
- WB Sit Ups suck! I hate them. I'd be a much happier crossfitter if we never used a wallball or kettle bell for anything else again. My chest and arms were still pretty sore from all the push ups and ring dips a few days earlier. The sit ups stunk because my arms gave out. My abs never really felt it. The sets were all broken up. My shoulders gassed.
- DUs were a main focus and my catch up point (I was chasing D Nips & Cannons the whole WOD). I was very pleased with the rounds here, especially since my shoulders were pretty gone. I had 1 miss in the first 2 rounds and the last 2 rounds were unbroken. Felt very smooth and relaxed today.
Here is a double under video that helped me a ton trying to figure the mechanics out...
Watch him go....
Got to Prevail a few minutes late and jumped right into warm ups. Felt really fluid on the rower and light on my feet through the agility ladder. All good signs that I was shooting on all cylinders! Broke a decent sweat and back was feeling nice and toasty. Let's do it!!
Strength
Deadlift - find new 1 RM
bar x 8 - 135 x 5 - 185 x 5 - 225 x 3 - 275 - 315 - 365 - 385 - 405 - 430 - 455 -
- 59lb PR!!! My old PR was pretty weak. It was done last June and my back wasn't very strong back then. I knew I was gonna blast right through it today just from the training weights I've been using. Felt great lifting 455 off the floor. Pretty good speed on the bar, felt easy past the knees. I thought 475 was doable. Got it off the floor and felt my back twinge a bit, so I let it go to fight another day. I was expecting 425ish, so 455 was a great surprise anyway. This leaves me pretty excited and hungry to get after it in training for the next few months. Really want to look into the WS Barbell speed days to pick up a few training tips/ideas that might help.
WOD
10:00 AMRAP
10 Power Cleans (115#)
20 WB Sit ups (20#)
30 DUs
= 4 + 22
- At first glance I wasn't too excited about this WOD. Saw the light power cleans and the first thing to pop in to my head was a flashback to "Wittman". Harv even asked if I wanted to go heavier, when my initial thought was should I go lighter back to 95lbs like the Hero WOD to try and redeem myself. I decided to stay with Rx for the day. The cleans were a prefect weight. Worked a lot smarter today and used some tips given by a friend. Everything felt great. Focused on slower reps in the cleans, setting the back, and getting the legs involved a lot more in the catch. Went unbroken - unbroken - 5/5 - 5/2/3 - 6/2/2
- WB Sit Ups suck! I hate them. I'd be a much happier crossfitter if we never used a wallball or kettle bell for anything else again. My chest and arms were still pretty sore from all the push ups and ring dips a few days earlier. The sit ups stunk because my arms gave out. My abs never really felt it. The sets were all broken up. My shoulders gassed.
- DUs were a main focus and my catch up point (I was chasing D Nips & Cannons the whole WOD). I was very pleased with the rounds here, especially since my shoulders were pretty gone. I had 1 miss in the first 2 rounds and the last 2 rounds were unbroken. Felt very smooth and relaxed today.
Here is a double under video that helped me a ton trying to figure the mechanics out...
Watch him go....
Subscribe to:
Posts (Atom)