Woke up to a nice cool breeze today reminding me that my favorite season of the year is right around the corner...FALL = Football & Feathers!! Took the kids to Bass Pro Shop today to browse all the new hunting gear out for the upcoming season...oh I can't wait for the first hunt of the season! Anyways...just another reminder that the fun heavy lifting of Summer is about done and it's time to start switching over to more Crossfit conditioning and gymnastics stuff with my spare time at school.
Strength
Push Press - 5 x 3 @ 85% (300 1RM)
bar(10)-95(8)-135(5)-185(3)-205(3) --- 240
- Good work tonight. I was getting the bar a little out in front on the first few sets, but started getting back under it on the last 3. Still feeling very solid working with the percentages based off of the estimated 1RM. Really looking forward to max out on this to see where I'm at!
WOD
16:00 AMRAP
5 Pull Ups (all UB)
10 Ball Slams (30#)
400m Run
= 6+7
- CT and I did this one together. It was a good push on the runs to try and keep up on this one. The work wasn't tiring at all. The runs were the breaking point. Really had to push it on the last few to keep pace. CT beat me pretty good on this one. I needed a nice long one to finish the week out and it was nice to be outside running on such a cool breezy night.
Showing posts with label slam balls. Show all posts
Showing posts with label slam balls. Show all posts
8.16.2012
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#)
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.
1.26.2012
So Slow
Wednesday's School Work
Skill
10 Muscle Ups in the least amount of sets possible
1-2-1-2-2-2
Skin the Cat
3 x 5 *stay as open as possible
WOD
5 rounds of:
20 squats
40 DUs
= 6:12
- arms were pretty heavy after the ring work and legs started filling up with lead in the 4th round. Didn't stay moving as good as I was hoping to at all. I just couldn't find a comfortable groove in the squats.
Back to Your Regularly Scheduled Programming...
Baby Bear slept through the night and I felt great this morning!! Woke up with no shoulder pain, but pretty stiff and tight from a school workout I put together the day before. Excited to get after some Jerks though.
Strength
Jerk 3-3-3-3-3@63-70-77-85-93%
bar(progression) - 95 - 135 - 155 --- 175 - 192 - 212 - 234 -255
- Like I said earlier, everything felt great. Warm ups took a little too long again. I even got here on time today. Knowing I'm not all there yet in overhead strength and dealing with a nagging wrist issue, I decided to go with my Push Press max(275#) to base percentages with. My goal was to stay as close as possible to those numbers. All the drilling last weekend is definitely paying off. Haven't felt this solid in the Jerk in a long time.
- 4th set was pretty heavy. I rushed into the 5th set due to time constraints and got one rep, racked it, set back up, and missed the 2nd. DONE! Lots of upside on this one. Posture and Pop is a ton better and a lot more comfortable under the weight.
WOD
10:00 AMRAP
10 Slam Balls (30#)
20 Sit Ups
30 DUs
= 6 + 24
- Slam balls were a cake. Sit Ups were the big slow down (as usual). Flew through the first 2 rounds and then I turned into a turtle. DUs were slightly disappointing. I had 2-3 unbroken rounds, the rest were 1-2 misses. I had two for sure in the last round, as I tried to speed up the rope and got caught. I can do much better than that...just gotta find my groove.
Cash Out
Pistols 10/leg
Skill
10 Muscle Ups in the least amount of sets possible
1-2-1-2-2-2
Last set of two
3 x 5 *stay as open as possible
Progress...I'm coming little people!!
WOD
5 rounds of:
20 squats
40 DUs
= 6:12
- arms were pretty heavy after the ring work and legs started filling up with lead in the 4th round. Didn't stay moving as good as I was hoping to at all. I just couldn't find a comfortable groove in the squats.
Back to Your Regularly Scheduled Programming...
Baby Bear slept through the night and I felt great this morning!! Woke up with no shoulder pain, but pretty stiff and tight from a school workout I put together the day before. Excited to get after some Jerks though.
Strength
Jerk 3-3-3-3-3@63-70-77-85-93%
bar(progression) - 95 - 135 - 155 --- 175 - 192 - 212 - 234 -
- Like I said earlier, everything felt great. Warm ups took a little too long again. I even got here on time today. Knowing I'm not all there yet in overhead strength and dealing with a nagging wrist issue, I decided to go with my Push Press max(275#) to base percentages with. My goal was to stay as close as possible to those numbers. All the drilling last weekend is definitely paying off. Haven't felt this solid in the Jerk in a long time.
- 4th set was pretty heavy. I rushed into the 5th set due to time constraints and got one rep, racked it, set back up, and missed the 2nd. DONE! Lots of upside on this one. Posture and Pop is a ton better and a lot more comfortable under the weight.
WOD
10:00 AMRAP
10 Slam Balls (30#)
20 Sit Ups
30 DUs
= 6 + 24
- Slam balls were a cake. Sit Ups were the big slow down (as usual). Flew through the first 2 rounds and then I turned into a turtle. DUs were slightly disappointing. I had 2-3 unbroken rounds, the rest were 1-2 misses. I had two for sure in the last round, as I tried to speed up the rope and got caught. I can do much better than that...just gotta find my groove.
Cash Out
Pistols 10/leg
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