Monday, March 5, 2012

Tight and Slow

5min AMRAP Double-Unders
4min AMRAP Air Squats
3min AMRAP Abmat Sit-Ups
2min AMRAP Pull-Ups
1min AMRAP Burpees

Another "first day back" after about a one week hiatus. I felt like I was moving in slow motion. Results were: 240, 136, 100, 40, and 13. 529 total.



Wednesday, December 14, 2011

Abs Of Squeal

Front Squat, 3-2-1-1-1
Weighted Pull-Ups, 3-2-1-1-1

Small PR on front squat today... did 154x3, 198x2, 220x1, 231x1 (PR), and 236x1 (Fail)
On weighted pulls the most I could get was 70# today... tried 79# and failed

After, did 3x10 ghd sit-ups, some shoulder mobility shiz, and 2 min max strict/military sit-ups (only got 81). THEN I ran 2 miles (in the rain) at about a 7min mile pace... 14:15.

Tuesday, December 13, 2011

Dr Chronic

A1) Push-Press 3,3,3,3 at 20X2
A2) Kettle-Bell Swings, x10 at 2pood
A3) Push-Ups, x20
B) Russian Twists, 3x25

did sets at 132, 142, 154, and 164(x2)
all kb swings andpu's were unbroken with "perfect" form
russian twists were done with 15kg plate for 2 sets and 20kg for the final
did some reverse hyper work with shoulder mobility shiz after

Went swimming as well, did 5x50 freestyle focusing on form. Then a 500m freestyle in 9:11! That there be a PR

Wednesday, December 7, 2011

Listen To The Feeling

6 rounds:
In 2 minutes, complete 20 Kettlebell Swings, 1.5 Pood
Then, AMRAP Double-Unders in time remaining
2 minute rest after each round

Did 53# unbroken for all six rounds... double-unders actually improved as the WOD progressed. They went something like 22, 26, 36, 50, 64, and 75. I've also noticed that I do exponentially better on du's when I can hear my rope. Goal next time should be to keep du's at 75-100. Then step-up to 2 pood and try to maintain the same rep count.

Did some mobility shiz for my shoulders then ran 1.5 mile (3 Fondren loops) in a relaxed 10:52

Cold but sunny today.

Tuesday, December 6, 2011

Marco Solo

Squat Cleans, Heavy Triple
Then 3 C&J's every minute on the minute, for 10 minutes

198# was best triple, catches were solid but coming up out of the squat was a challenge.
Went with 132# on the met-con due to shoulder shiz. Wanted to ensure good form through-out. Think I did.

Swam after. Did 2x50 (under 50sec) and 2x100 (went for sub 1:50 but crapped out) then did some stroke count work. I'm 2 strokes more efficient leading with my right hand at 7 strokes for the 50. 9 strokes leading with the left. (I would have thought the opposite, I feel more efficient leading left) Prolly did 8x50m with the stroke count work.

Thursday, December 1, 2011

Wing Man

Did a good, long warm-up sesh today along with some treadmill running drills and shoulder mobility work... It appears my left scapula is elevated, protracted, and slightly "winging." As well, I have some internal rotation at the humerus.

After, did a slow 500m sidestroke (around 12.5 minutes) then did 5x100m sidestroke "sprints." I kept all under 1:56 with my fastest intervals sitting at 1:52.   

Tuesday, November 29, 2011

Kick A Dog

A. Back Squat 1RM @ 3010

B. 85% of 1RM Back Squat x AMRAP @ 3010

Legs were done today. I blame my vagine. I tried 274 and nope. 264 and nuh-uh. 254 and not even close. Then tried 225 for part B and only nabbed 4. Gay.

Decided to do 10x100m run sprints after to try and redeem myself. Ran half in the back alley and half in the street on Dyer. Moved because some dude kept beating the dogs at the kennel for barking at me. Bastard. Kept all at 14 seconds.