50-40-30-20-10
Push-ups
Double-unders
Damn I don't like the "games standard" for push-ups. Feels like I'm doing a bunch of single, bodyweight bench presses and have NO rhythm. I did, however, keep a suprisingly decent rhythm on the du's.
13:48 rx'd (horrible)
Did 3x50 abmat sit-ups after
Tuesday, August 31, 2010
Monday, August 30, 2010
Findin Jesus
Jerk-1RM
Back Squat
3x5, then AMRAP 75% 1RM
Hit a small 2lb PR on the jerk... 85kg/187lb. Kept hitting an "almost!" at 90/198. Next time I need to be faster (and lower) getting under the bar.
On back squat we did a few transition/warm-up sets then I did 90x5 and 95x5 before beginning the AMRAP (we were running out of time.) 75% of 255 be 191 so I put 87kg on the bar and did 24 of them bad-mama-jamas. Came forward on few reps and had to reset. Weaknesses/technique deficiencies were sooper obvious as the rep count got higher. Damn knees kept coming in.
Back Squat
3x5, then AMRAP 75% 1RM
Hit a small 2lb PR on the jerk... 85kg/187lb. Kept hitting an "almost!" at 90/198. Next time I need to be faster (and lower) getting under the bar.
On back squat we did a few transition/warm-up sets then I did 90x5 and 95x5 before beginning the AMRAP (we were running out of time.) 75% of 255 be 191 so I put 87kg on the bar and did 24 of them bad-mama-jamas. Came forward on few reps and had to reset. Weaknesses/technique deficiencies were sooper obvious as the rep count got higher. Damn knees kept coming in.
Saturday, August 28, 2010
Team "Done It Right"
As a team, AQAP:
Run 800m relay
Complete Base Station
25 handstand push-ups
Complete Base Station
25 burpees
Complete Base Station
50 push-ups
Complete Base Station
Base Station:
15 kettlebell swings, 53#
15 thrusters, 45#
15 abmat sit-ups
15 box jumps, 24"
Worked with big Jonathan, Will, and Josh on this. Total time was 23 sumthin. Had to sub a 30" box for box jumps since all the others were taken. Some teams said they finished around 13 minutes, but they do a full base station between each assigned exercise. Pretty fun chipper wod though.
Run 800m relay
Complete Base Station
25 handstand push-ups
Complete Base Station
25 burpees
Complete Base Station
50 push-ups
Complete Base Station
Base Station:
15 kettlebell swings, 53#
15 thrusters, 45#
15 abmat sit-ups
15 box jumps, 24"
Worked with big Jonathan, Will, and Josh on this. Total time was 23 sumthin. Had to sub a 30" box for box jumps since all the others were taken. Some teams said they finished around 13 minutes, but they do a full base station between each assigned exercise. Pretty fun chipper wod though.
Friday, August 27, 2010
Smile For the Camera
Power Snatch
+
Overhead Squat
+
Hang Snatch
+
Snatch
(Complete the entire complex without re-gripping)
Wow, legs were STILL sore today. Actually, my adductors are the only muscles still wrecked. I tried like heck to get them loose, but I suppose it will take a few more days still. I decided to focus on technique and after looking back on June's attempt at this complex kept everything at 115# or below. Think my sets were something like 95-95-105-110-115-115-95-95-95. I need to start catching video of myself if I want to get any better at this. I had a rep or two that felt REAL good... wish I knew what the difference in my form was.
Afterwards, I watched some of the boys pull some big weight on deads (around 220kg). They had bands attached to the pull-up bar above to help get the weight out of the pocket, but then as the bands retract the load gets heavier at the top of the movement. Snazzy.
+
Overhead Squat
+
Hang Snatch
+
Snatch
(Complete the entire complex without re-gripping)
Wow, legs were STILL sore today. Actually, my adductors are the only muscles still wrecked. I tried like heck to get them loose, but I suppose it will take a few more days still. I decided to focus on technique and after looking back on June's attempt at this complex kept everything at 115# or below. Think my sets were something like 95-95-105-110-115-115-95-95-95. I need to start catching video of myself if I want to get any better at this. I had a rep or two that felt REAL good... wish I knew what the difference in my form was.
Afterwards, I watched some of the boys pull some big weight on deads (around 220kg). They had bands attached to the pull-up bar above to help get the weight out of the pocket, but then as the bands retract the load gets heavier at the top of the movement. Snazzy.
Tuesday, August 24, 2010
Fall From
Grace
30 clean-and-jerks at 135#
5:20 on the finish. I don't. know. what's. happening. to. me.
Definitely time to reevaluate EVERYHTING
Ugh
30 clean-and-jerks at 135#
5:20 on the finish. I don't. know. what's. happening. to. me.
Definitely time to reevaluate EVERYHTING
Ugh
Monday, August 23, 2010
Death On Dyer
Death March
400m Overhead Walking Lunge with 45#
This was my first time on the Death March and I didn't fair well. I made it just across the street from the "No Parking" sign into the Ozona parking lot at what I think was the 20min mark. Sam had just shouted, "10 minutes left!" when I got there (we had a 30min cutoff), but then announced "1 minute!" shortly thereafter. Turns out someone called the police and we were told to get out of the street. Mixed blessing I guess.
This wasn't as bad on my legs as I thought it would be, but my shoulders were screaming. My left arm was actually going numb from the shoulder down. I did "sets" of 12 steps and rested between. I'd like another stab at this with a smaller class, lower heat (it was 105 today), and more ballz. Some of the guys/gals at the box murdered this today, especially Chase who had a 7min PR with 95#. Amazing.
400m Overhead Walking Lunge with 45#
This was my first time on the Death March and I didn't fair well. I made it just across the street from the "No Parking" sign into the Ozona parking lot at what I think was the 20min mark. Sam had just shouted, "10 minutes left!" when I got there (we had a 30min cutoff), but then announced "1 minute!" shortly thereafter. Turns out someone called the police and we were told to get out of the street. Mixed blessing I guess.
This wasn't as bad on my legs as I thought it would be, but my shoulders were screaming. My left arm was actually going numb from the shoulder down. I did "sets" of 12 steps and rested between. I'd like another stab at this with a smaller class, lower heat (it was 105 today), and more ballz. Some of the guys/gals at the box murdered this today, especially Chase who had a 7min PR with 95#. Amazing.
Thursday, August 19, 2010
High Fidelity
Power Clean
5RM
AMRAP in 15 minutes of:
5 power cleans @ 75% 5RM
10 Burpees
30sec mandatory rest
A lil tricky doin this one solo... it was a make-up WOD that I missed on Monday. I had both my iPhone and G-Shock workin to time the 30sec intervals and the overall 15min of pure torture. My low back was shot today. I'm guessing from yesterday's kettlebell snatches. I was actually surprised at how sore I was getting out of bed this morning (shoulders, chest, and low back). So when workin up to a 5RM my performance was anything but impressive. Did 50, 60, 70, 80(x2), 75(x4), and 72kg. My previous PR was 195x5... nuff said. I just didn't have any pop/speed/mojo in my pull today. After grazing thru the blog I decided to run with 62kg (136.4) on the metcon since this was close to what a lot of guys my size were doing. Ended up squeezing out a lack-luster 8.5 rounds.
ps day 2 of the mud butt
weight: 171.0
5RM
AMRAP in 15 minutes of:
5 power cleans @ 75% 5RM
10 Burpees
30sec mandatory rest
A lil tricky doin this one solo... it was a make-up WOD that I missed on Monday. I had both my iPhone and G-Shock workin to time the 30sec intervals and the overall 15min of pure torture. My low back was shot today. I'm guessing from yesterday's kettlebell snatches. I was actually surprised at how sore I was getting out of bed this morning (shoulders, chest, and low back). So when workin up to a 5RM my performance was anything but impressive. Did 50, 60, 70, 80(x2), 75(x4), and 72kg. My previous PR was 195x5... nuff said. I just didn't have any pop/speed/mojo in my pull today. After grazing thru the blog I decided to run with 62kg (136.4) on the metcon since this was close to what a lot of guys my size were doing. Ended up squeezing out a lack-luster 8.5 rounds.
ps day 2 of the mud butt
weight: 171.0
Wednesday, August 18, 2010
Hurtin' For O's
Overhead Squat
5-5-5-5-5
Kettlebell Snatch Ladder
1-10 @ 53#
50 Knees-to-Elbows for time
Started with 50kg/110#x5 after a quick warm-up then did 55/121x5, 60/132x5, and 65/143x4 before we ran out of time. We did 5 hspu's after each set of the overheads. I should have gotten that 5th rep at 65 but I didn't take-in enough air before locking everything down so mid-rep I had to gasp for air and lost my stability.
Self-imploded on the snatch ladder. My time was 9:08 rx'd. Most of the leaders were in the 5-6min range. I'm gonna chalk that one up to too much beer over the weekend... had some diarrhea too. That might have helped dehydrate me as well.
Got a 3:48 on the knees-to-elbows ALTHOUGH I did it with toes-to-bar. No kip. I was a lil late starting this since I was still hurtin for some oxygen after the ladder, so I got a longer/full recovery before diving in.
5-5-5-5-5
Kettlebell Snatch Ladder
1-10 @ 53#
50 Knees-to-Elbows for time
Started with 50kg/110#x5 after a quick warm-up then did 55/121x5, 60/132x5, and 65/143x4 before we ran out of time. We did 5 hspu's after each set of the overheads. I should have gotten that 5th rep at 65 but I didn't take-in enough air before locking everything down so mid-rep I had to gasp for air and lost my stability.
Self-imploded on the snatch ladder. My time was 9:08 rx'd. Most of the leaders were in the 5-6min range. I'm gonna chalk that one up to too much beer over the weekend... had some diarrhea too. That might have helped dehydrate me as well.
Got a 3:48 on the knees-to-elbows ALTHOUGH I did it with toes-to-bar. No kip. I was a lil late starting this since I was still hurtin for some oxygen after the ladder, so I got a longer/full recovery before diving in.
Thursday, August 12, 2010
Now Walk It Out, Walk It Out, Walk It Out
Back Squat
3-3-3-3-3
Deadlift
3-3-3-3-3
Bouts to leave town for the weekend so I did a WOD on my own today. Needs strength so needs to move barbells. Went with squats/dealifts since my shoulder girdle is still pretty tight.
On squat I warmed-up with 10x20kg/45#, 5x60/132, 3x70/154, 3x90/198. Working sets were 3x95/209, 3x100/220, 2x105/231, 3x102/224, and 2x103/226. I got the 3rd rep "up" at 105/231, but was leaning forward and had to walk it out a bit so I didn't count it. I didn't attempt a 3rd 103/226 rep because my 2nd was a such a long, slow fight to get up... but I got it.
On deads did a quick lil transition with 5x70/154 and 3x110/242 warm-up sets. Working sets were 3x140/308, 3x145/319, 3x150/330, 1x155.341, and 1x152/334. My last 2 sets were fail. My body was done. It was a fight to get each of those reps off the ground and I was sooper dizzy when I did. Grip was a bitch too with my happy lil skin tear. Still a good day me thinks.
3-3-3-3-3
Deadlift
3-3-3-3-3
Bouts to leave town for the weekend so I did a WOD on my own today. Needs strength so needs to move barbells. Went with squats/dealifts since my shoulder girdle is still pretty tight.
On squat I warmed-up with 10x20kg/45#, 5x60/132, 3x70/154, 3x90/198. Working sets were 3x95/209, 3x100/220, 2x105/231, 3x102/224, and 2x103/226. I got the 3rd rep "up" at 105/231, but was leaning forward and had to walk it out a bit so I didn't count it. I didn't attempt a 3rd 103/226 rep because my 2nd was a such a long, slow fight to get up... but I got it.
On deads did a quick lil transition with 5x70/154 and 3x110/242 warm-up sets. Working sets were 3x140/308, 3x145/319, 3x150/330, 1x155.341, and 1x152/334. My last 2 sets were fail. My body was done. It was a fight to get each of those reps off the ground and I was sooper dizzy when I did. Grip was a bitch too with my happy lil skin tear. Still a good day me thinks.
Wednesday, August 11, 2010
Snap-And-Pop
Clean
1-1-1-1-1
Jerk
1-1-1-1-1
AMRAP Burpees in 2 minutes
Had a not-so-good day in the box today. I contribute this to a couple of factors...
1.) I was a bit sluggish from drinkin a tad too much wine last night
2.) my shoulders were plenty sore/stiff from yesterday's WOD
3.) a huge skin tear was messin with my head/grip
All excuses, er uh... FACTORS aside I still had a small PR on the cleans, albeit a small and ugly one. My problem today was getting my elbows around the bar and recieving it properly. I've never had this problem before, and I'm definitely attributing it to factors 2 and 3. My stance was also a lil too wide. By the end of it I only grabbed 85kg/187# on my best lift, which is a PR by 7#.
On the jerk I didn't have any snap-and-pop. I was slow getting under the bar and kept tryna catch in a weird lil high-stance-split. Corey also pointed out that I wasn't keeping my elbows high and shelving the bar on my chest at the start of the lift (a frequent mistake of mine). By this time frustration was in full effect and I only caught 80kg/176# on my best attempt. Gay.
Burpees were actually kinda fun today. Corey, Jack, and myself lined up on the mats to knock these out together (we were the last to go). The three of us were neck-and-neck to the very end, and we all busted out 50+ burpees. I grabbed 51. Think the high for the day was 54 from Chase.
1-1-1-1-1
Jerk
1-1-1-1-1
AMRAP Burpees in 2 minutes
Had a not-so-good day in the box today. I contribute this to a couple of factors...
1.) I was a bit sluggish from drinkin a tad too much wine last night
2.) my shoulders were plenty sore/stiff from yesterday's WOD
3.) a huge skin tear was messin with my head/grip
All excuses, er uh... FACTORS aside I still had a small PR on the cleans, albeit a small and ugly one. My problem today was getting my elbows around the bar and recieving it properly. I've never had this problem before, and I'm definitely attributing it to factors 2 and 3. My stance was also a lil too wide. By the end of it I only grabbed 85kg/187# on my best lift, which is a PR by 7#.
On the jerk I didn't have any snap-and-pop. I was slow getting under the bar and kept tryna catch in a weird lil high-stance-split. Corey also pointed out that I wasn't keeping my elbows high and shelving the bar on my chest at the start of the lift (a frequent mistake of mine). By this time frustration was in full effect and I only caught 80kg/176# on my best attempt. Gay.
Burpees were actually kinda fun today. Corey, Jack, and myself lined up on the mats to knock these out together (we were the last to go). The three of us were neck-and-neck to the very end, and we all busted out 50+ burpees. I grabbed 51. Think the high for the day was 54 from Chase.
Tuesday, August 10, 2010
Rowed Kill
Press
5-4-2
Time Trial: 1500m Row
Hate the strict press and it hates me... warmed up with 10x45 and 95x5 then did 115x5, 125x4, and 130x1.5 (I think that's how it all went down).
The 1500m row was a lesson in pain management. It was a Pass/Fail course... think I failed. I wanted to keep a 1:40 split avg, but stayed at 1:43 the majority of the time (always sub 1:45). This was a pretty comfortable pace and I was actually able to speed up in the last 300m to finish strong(ish). Pulled a 5:10:2. The goal next time will be to nab a sub-5min.
Weight: 170.0
5-4-2
Time Trial: 1500m Row
Hate the strict press and it hates me... warmed up with 10x45 and 95x5 then did 115x5, 125x4, and 130x1.5 (I think that's how it all went down).
The 1500m row was a lesson in pain management. It was a Pass/Fail course... think I failed. I wanted to keep a 1:40 split avg, but stayed at 1:43 the majority of the time (always sub 1:45). This was a pretty comfortable pace and I was actually able to speed up in the last 300m to finish strong(ish). Pulled a 5:10:2. The goal next time will be to nab a sub-5min.
Weight: 170.0
Monday, August 9, 2010
My Ten Cents
Front Squat
5-5-5-5-5
AMRAP 5min of:
5 unbroken pull-ups
2 Rounds for time:
400m run
15 db Hang Snatch @ 45# (each hand)
Got up 195# on the front squats (PR). Started a set at 200# but started to go into a choking fit (because of the barbell in my larynx) so only got 2 reps at that load. After every set of squats we did 5 box jumps on the 30" box.
Pull-ups were a sneaky little exercise. Just when you start to get tired is when you need to go the fastest (because you begin to run out of time). I ended up doing 18 rounds in the 5 min which is 90 pull-ups. Was hoping to hit 20.
Not sure what happened on the met-con, but apparently I was moving super slow. I rolled with the rx'd 45's and ended up with a 7:52. I'm starting to question that time though because I was the first one done in my heat and the average time in the gym today was closer to 5 min. Oh well... maybe I 'm just a ruh-tard.
5-5-5-5-5
AMRAP 5min of:
5 unbroken pull-ups
2 Rounds for time:
400m run
15 db Hang Snatch @ 45# (each hand)
Got up 195# on the front squats (PR). Started a set at 200# but started to go into a choking fit (because of the barbell in my larynx) so only got 2 reps at that load. After every set of squats we did 5 box jumps on the 30" box.
Pull-ups were a sneaky little exercise. Just when you start to get tired is when you need to go the fastest (because you begin to run out of time). I ended up doing 18 rounds in the 5 min which is 90 pull-ups. Was hoping to hit 20.
Not sure what happened on the met-con, but apparently I was moving super slow. I rolled with the rx'd 45's and ended up with a 7:52. I'm starting to question that time though because I was the first one done in my heat and the average time in the gym today was closer to 5 min. Oh well... maybe I 'm just a ruh-tard.
Friday, August 6, 2010
Dead Legs on the Ass-Fault
400m Sprints
We did 5 of these bad boys in the 102 degree heat... brutal. I almost didn't go today because my legs were still plenty sore from this week's WODs (and I felt really groggy this a.m., dunno why), but decided to suck it up and head-out anyway. Glad I did, but my legs definitely didn't have the juju today. By the third 400 they just felt heavy and almost uncontrollable. Breathing was decent, even though it felt like we were doing the WOD in a dry sauna.
Times were: 1:06, 1:10, 1:29, 1:23, and 1:22
DEFINITELY no PR today
We did 5 of these bad boys in the 102 degree heat... brutal. I almost didn't go today because my legs were still plenty sore from this week's WODs (and I felt really groggy this a.m., dunno why), but decided to suck it up and head-out anyway. Glad I did, but my legs definitely didn't have the juju today. By the third 400 they just felt heavy and almost uncontrollable. Breathing was decent, even though it felt like we were doing the WOD in a dry sauna.
Times were: 1:06, 1:10, 1:29, 1:23, and 1:22
DEFINITELY no PR today
Wednesday, August 4, 2010
Persistently Consistently
7 rounds:
5 push-press, 155#
15 unbroken wall-balls
Ran with 125# and scored a 10:58. We cleaned the weight up for each round of presses. My goal was to set a pace that I could maintain throughout the WOD, so I was a little slow coming out of the gate compared to some of the other guys (but came out the other side with a decent time). So I guess we'll say mission accomplished. I think the weight was a good choice for me since I was able to do all 7 rounds of 5 presses unbroken as well. I might have had a few re-dips, but I tried to stay as "strict" push-press as I could. I was sweating so much today that the wall-ball was hard to hold on to, redic.
5 push-press, 155#
15 unbroken wall-balls
Ran with 125# and scored a 10:58. We cleaned the weight up for each round of presses. My goal was to set a pace that I could maintain throughout the WOD, so I was a little slow coming out of the gate compared to some of the other guys (but came out the other side with a decent time). So I guess we'll say mission accomplished. I think the weight was a good choice for me since I was able to do all 7 rounds of 5 presses unbroken as well. I might have had a few re-dips, but I tried to stay as "strict" push-press as I could. I was sweating so much today that the wall-ball was hard to hold on to, redic.
Tuesday, August 3, 2010
9kcal/g
Power Snatch
3's
Tabata Pull-Ups
Rest 4min
Tabata Air Squats
Rest 4min
Tabata Row
F*ck I hate being rushed on our lifts. F*ck I love getting some actual coaching (thanks SP). F*ck I hate having a bad day in the gym. F*ck I love knowing there's a new WOD tomorrow.
95/115/135x2ish (2nd attempt I didn't get full lock-out at the elbow and had to press it out)
89 pull-ups + 134 air squats + 56 cals on rower = 279 (ugh, I also hate being fat)
3's
Tabata Pull-Ups
Rest 4min
Tabata Air Squats
Rest 4min
Tabata Row
F*ck I hate being rushed on our lifts. F*ck I love getting some actual coaching (thanks SP). F*ck I hate having a bad day in the gym. F*ck I love knowing there's a new WOD tomorrow.
95/115/135x2ish (2nd attempt I didn't get full lock-out at the elbow and had to press it out)
89 pull-ups + 134 air squats + 56 cals on rower = 279 (ugh, I also hate being fat)
Monday, August 2, 2010
Deuces Wild
Back Squat
2-2-2-2-2-2-2-2-2-2-2-2...
Quick warm-up and got right to it... 10 reps with the bar, 5 at 60kg/132#, then 2 at 70kg/154#, 85kg/187#, 95kg/209#, 100kg/220#, 105kg/231#, and 110kg/242#. I tried and failed at 115kg/253#, then 112kg/246#. Got a second workout out just doing metric conversions.
Weight: 171.9
2-2-2-2-2-2-2-2-2-2-2-2...
Quick warm-up and got right to it... 10 reps with the bar, 5 at 60kg/132#, then 2 at 70kg/154#, 85kg/187#, 95kg/209#, 100kg/220#, 105kg/231#, and 110kg/242#. I tried and failed at 115kg/253#, then 112kg/246#. Got a second workout out just doing metric conversions.
Weight: 171.9
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