2 Rounds of:
A. 2 min Heavy Farmer's Carry
B. 2 min Sprint Complex
C. 2 min Med Ball Complex (R lunge, L lunge, R lunge, L lunge, 4 Squats, 4 Ball Slams)
D. 2 min Row
30 seconds between each station
a. 2 pood
b. check
c. 4/5 rounds each
d. 35/36cals each
Did some box squat work after... First time to work-up to any significant load. Did 5x5 of 50/60/70/80/90kg then did a 10x at 50kg just for grins. Also did 3x10 glute hams
**today was the first day back from about a 10 day hiatus due to Krys's bout with pneumonia**
Showing posts with label Jay Z. Show all posts
Showing posts with label Jay Z. Show all posts
Wednesday, October 12, 2011
Wednesday, January 6, 2010
I'm So Sin-Surr
Push-Press
AMRAP bodyweight in 90 sec
Went with 135 which is 85% of my bodyweight. I tried to throw bw up (160) but couldn't even lock-it out once. I nabbed 12 reps in the 90 sec, but had a few "re-dips" me thinks. I'd say 3 were technically jerks (if I had to guess).
Tabata Mash-up:
Air squats
C2B pull-ups
Squats were: 22/21/20/20/18/19/19/19
C2B were: 14/13/10/8/8/7/6/6
I hit 7 on the last two sets of C2B, but didn't quite make full contact with my chest so I'm not going to count them. They wouldn't in a comp. Pretty disappointed I didn't maintain 20 reps on all the squats... but I definitely blame the GHDSUs I did the day before.
A little foot note: My hip flexors IMMEDIATELY froze up after this WOD... haven't been able to walk normally since. dayum
AMRAP bodyweight in 90 sec
Went with 135 which is 85% of my bodyweight. I tried to throw bw up (160) but couldn't even lock-it out once. I nabbed 12 reps in the 90 sec, but had a few "re-dips" me thinks. I'd say 3 were technically jerks (if I had to guess).
Tabata Mash-up:
Air squats
C2B pull-ups
Squats were: 22/21/20/20/18/19/19/19
C2B were: 14/13/10/8/8/7/6/6
I hit 7 on the last two sets of C2B, but didn't quite make full contact with my chest so I'm not going to count them. They wouldn't in a comp. Pretty disappointed I didn't maintain 20 reps on all the squats... but I definitely blame the GHDSUs I did the day before.
A little foot note: My hip flexors IMMEDIATELY froze up after this WOD... haven't been able to walk normally since. dayum
Thursday, May 7, 2009
Brush Ya Shouldas Off
I'm f@*$! sore today... my delts, pecs, bi's, and lats are tighter than Jay Z's lyrics. BOOYA! Yes, that just happened. Anyway, I obviously cringed when I saw today's WOD:
Thrusters
1-1-1-1-1-1-1
I haven't had what I would call a "healthy relationship" with thrusters thus far. Granted, we have only met 2 times previous to today's WOD, but I distinctly remember a full dose of physical and mental anguish being served up during each rendevous. This probably has a lot to do with my technique which, as far as I can tell, is piss poor.
For whatever reason I have an issue with releasing my grip from the barbell when entering/exiting the bottom of the movement. This forces my elbows down, causes my scapula to protract, and ultimately decreases the efficiency of my power transfer since I'm unable to maintain an ideal verticle posture or chest-to-bar contact throughout the movement. Sam gave me notes today and he seemed to think that this was a flexability issue. While I don't doubt I would benefit from some added flexibilty through my shoulder girdle (who wouldn't), I think this is more a mental problem than any. I don't feel comfortable releasing my grip because 1.) I want to maintain "full control" of the weight I have chosen to place my body beneath and 2.) I haven't developed a technique that will allow me to quickly transition my grip while accomodating both the front squat and push-press segments of the movement. I have a feeling I will learn how to push the bar into the air with chest and semi-open palms, then transition to a closed grip somewhere during mid-flight with wrists under the bar. Time will tell. Until then I'll just have to shake off the soreness, brush my shoulders off, and keep on keepin' on.
Today's loads were:
135, 140, 145 (f), 145, 150 (f), 150, 155 (f), 155 (f)
Weight: 172.6
Thrusters
1-1-1-1-1-1-1
I haven't had what I would call a "healthy relationship" with thrusters thus far. Granted, we have only met 2 times previous to today's WOD, but I distinctly remember a full dose of physical and mental anguish being served up during each rendevous. This probably has a lot to do with my technique which, as far as I can tell, is piss poor.
For whatever reason I have an issue with releasing my grip from the barbell when entering/exiting the bottom of the movement. This forces my elbows down, causes my scapula to protract, and ultimately decreases the efficiency of my power transfer since I'm unable to maintain an ideal verticle posture or chest-to-bar contact throughout the movement. Sam gave me notes today and he seemed to think that this was a flexability issue. While I don't doubt I would benefit from some added flexibilty through my shoulder girdle (who wouldn't), I think this is more a mental problem than any. I don't feel comfortable releasing my grip because 1.) I want to maintain "full control" of the weight I have chosen to place my body beneath and 2.) I haven't developed a technique that will allow me to quickly transition my grip while accomodating both the front squat and push-press segments of the movement. I have a feeling I will learn how to push the bar into the air with chest and semi-open palms, then transition to a closed grip somewhere during mid-flight with wrists under the bar. Time will tell. Until then I'll just have to shake off the soreness, brush my shoulders off, and keep on keepin' on.
Today's loads were:
135, 140, 145 (f), 145, 150 (f), 150, 155 (f), 155 (f)
Weight: 172.6
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