Jerk
1-1-1-1-1
400m Repeats
4-6 attempts
Crash-and-burn 1:03/1:15/1:16/1:17
couldn't jerk it... strained me bicep
Showing posts with label crash and burn. Show all posts
Showing posts with label crash and burn. Show all posts
Wednesday, March 24, 2010
Wednesday, January 13, 2010
30/30 Club ESPN On Tha Screen
Hang Snatch
Work up to a heavy single
30/30
5 rounds for total reps:
Kettlebell swing (1.5 pood), 30 seconds
Rest 30 seconds
Double unders, 30 seconds
Rest 30 seconds
120#
88/175 rx'd
BONUS ROUND: tabata ring dips (kipping): 12/12/10/10/6/6/6/4
crash and burn baybeee!!
Work up to a heavy single
30/30
5 rounds for total reps:
Kettlebell swing (1.5 pood), 30 seconds
Rest 30 seconds
Double unders, 30 seconds
Rest 30 seconds
120#
88/175 rx'd
BONUS ROUND: tabata ring dips (kipping): 12/12/10/10/6/6/6/4
crash and burn baybeee!!
Friday, December 11, 2009
TWELVE
Front Squat
5-5-5-5-5
135/155/170/175/__
Ran out of time so ended with the 175# which was actually a solid struggle by the fifth rep.
Met-Con was 3 rounds of:
Thrusters @ 135# max reps for 30sec
Rest 30sec
Pull-ups max reps for 30sec
Rest 30sec
I scaled to 115# on thrusters and carried a 30# dumbbell for the pull-ups. Total count was 20 thrusters, 26 pull-ups. The stupid db kept slippin out of my legs, so after I did 2x10 pull-ups with a ??lb weight vest as well as another 10 thrusters @ 95# with the vest still on. I wanna say that vest weighed about 40#, but I dunno for sure.
I didn't have much fight in me today, I dunno if I just needed another rest day or if the cheat meal I had last night (iFratelli pizza) just handed it to me. Either way I wasn't 100% during the WOD, and I have felt like absolute poo ever since even with excellent nutrition all afternoon. I guess the tabata squats during the warm-up were a tell-tale sign... I couldn't get anywhere close to 20 for a round which is a new norm for me (and we only did 3 rounds). Oh well... there's always next WOD.
Oh yeah, and today was my 1 year anny at the CFDC. Time to throw down on some focused fitness goals.
weight: 162.6 (empty bladder)
5-5-5-5-5
135/155/170/175/__
Ran out of time so ended with the 175# which was actually a solid struggle by the fifth rep.
Met-Con was 3 rounds of:
Thrusters @ 135# max reps for 30sec
Rest 30sec
Pull-ups max reps for 30sec
Rest 30sec
I scaled to 115# on thrusters and carried a 30# dumbbell for the pull-ups. Total count was 20 thrusters, 26 pull-ups. The stupid db kept slippin out of my legs, so after I did 2x10 pull-ups with a ??lb weight vest as well as another 10 thrusters @ 95# with the vest still on. I wanna say that vest weighed about 40#, but I dunno for sure.
I didn't have much fight in me today, I dunno if I just needed another rest day or if the cheat meal I had last night (iFratelli pizza) just handed it to me. Either way I wasn't 100% during the WOD, and I have felt like absolute poo ever since even with excellent nutrition all afternoon. I guess the tabata squats during the warm-up were a tell-tale sign... I couldn't get anywhere close to 20 for a round which is a new norm for me (and we only did 3 rounds). Oh well... there's always next WOD.
Oh yeah, and today was my 1 year anny at the CFDC. Time to throw down on some focused fitness goals.
weight: 162.6 (empty bladder)
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