Turkish Get Up
Heavy single, each arm
7 rounds, AQAP:
5 Thrusters* (start from the ground each rep)
10 Ankles to bar
*Increase thruster weight by 10 pounds each set
Need to work on those get-ups... Dunno why they feel so awkward. Maybe because they're Turkish?
14:34 85-145#
There was a huge vacuum where my intensity should have been this morning... Ugh
Threw down on some fish oils today... and some Kozy
WIN
Tuesday, January 12, 2010
Monday, January 11, 2010
Down Set Hut Hut
Bench Press/Ring Row
5 Bench press (work up to a heavy 5)
Rest 90 seconds
20 Supinated ring rows
Rest 90 seconds
5 Rounds:
6 Sandbag shouldering (each shoulder)
3 x 20 yard suicide run.
185x5... Stuck with 15 rows rx'd
5 rounds with the benji
5 Bench press (work up to a heavy 5)
Rest 90 seconds
20 Supinated ring rows
Rest 90 seconds
5 Rounds:
6 Sandbag shouldering (each shoulder)
3 x 20 yard suicide run.
185x5... Stuck with 15 rows rx'd
5 rounds with the benji
Friday, January 8, 2010
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
Tuesday, January 5, 2010
Drink These Draining Seconds
Front Squat
5-5-5-5-5
With a partner, AQAP:
21-15-9 cal row
max thrusters for each interval
Felt sooper shitty today, and think it can be 100% contributed to diet. I ate a big breakfast before heading to the box, but don't think I ate it EARLY enough. Plus, I had 2 cups of coffee with it and NO water. I think hydration was the biggest factor here. As soon as I started moving during the warm-up I got dizzy/lightheaded and weak. Kept thinking I was going to blow chunks too, with breakfast still sitting on my gut. But, I sucked it up and did some work. No time for bullshit.
On the front squats I worked up to 185# for my final successful set of 5. The next set I hit 195# for 4 reps before failure. SO CLOSE.
Worked the met-con with E. She started on row, I was on thrusters with 95#. I believe my counts for each interval were 18-10-5, but Jamie was counting for me so I'm not 100% on that.
We ended the party with tabata GHD sit-ups. My dumbass opted to roll with a 10# plate on my chest. My lowest rep count was 9... Oh, and I threw up in my mouth and swallowed it. Is that paleo? I dunno... but it's definitely WIN.
5-5-5-5-5
With a partner, AQAP:
21-15-9 cal row
max thrusters for each interval
Felt sooper shitty today, and think it can be 100% contributed to diet. I ate a big breakfast before heading to the box, but don't think I ate it EARLY enough. Plus, I had 2 cups of coffee with it and NO water. I think hydration was the biggest factor here. As soon as I started moving during the warm-up I got dizzy/lightheaded and weak. Kept thinking I was going to blow chunks too, with breakfast still sitting on my gut. But, I sucked it up and did some work. No time for bullshit.
On the front squats I worked up to 185# for my final successful set of 5. The next set I hit 195# for 4 reps before failure. SO CLOSE.
Worked the met-con with E. She started on row, I was on thrusters with 95#. I believe my counts for each interval were 18-10-5, but Jamie was counting for me so I'm not 100% on that.
We ended the party with tabata GHD sit-ups. My dumbass opted to roll with a 10# plate on my chest. My lowest rep count was 9... Oh, and I threw up in my mouth and swallowed it. Is that paleo? I dunno... but it's definitely WIN.
Monday, January 4, 2010
Hands-On Training
Power Clean
5-5-5-3-3-3
Then, 10 Rounds:
10 dealifts, 135#
10 push-ups
Hands can never leave the bar, 5 burpee penalty for each infraction if you do.
Cleaned 135-155-170-185(fail)-175-180-DNF... Ran out of time and didn't get to do my last set of 3. Had some sloppy reps in there where my feet went WAY too wide. Actually did a squat clean on another not-so-perfect rep. I attempted the 185 for my first set of 3, but couldn't even
get it off the ground once. Think I could've bagged it on my last set had I more time... next time.
On the met-con I pulled a 9:12 with no penalties. In fact, no one in our class was charged any. I am 99% certain I did AT LEAST 11 rounds on this, and I'm thinking I might have even done 12. I remember 2 distinct times having lost count and going with the lower number of sets, but who's to say... guess I'll find out next time I do this WOD. The push-ups went a lot smoother than I had anticipated. I went unbroken for the first 5 sets, then on the remaining sets went unbroken for the first 5 of each set, then did 3 and 2 to finish out on all but the last set which I had to do 2 singles.
weight: 161.9
5-5-5-3-3-3
Then, 10 Rounds:
10 dealifts, 135#
10 push-ups
Hands can never leave the bar, 5 burpee penalty for each infraction if you do.
Cleaned 135-155-170-185(fail)-175-180-DNF... Ran out of time and didn't get to do my last set of 3. Had some sloppy reps in there where my feet went WAY too wide. Actually did a squat clean on another not-so-perfect rep. I attempted the 185 for my first set of 3, but couldn't even
get it off the ground once. Think I could've bagged it on my last set had I more time... next time.
On the met-con I pulled a 9:12 with no penalties. In fact, no one in our class was charged any. I am 99% certain I did AT LEAST 11 rounds on this, and I'm thinking I might have even done 12. I remember 2 distinct times having lost count and going with the lower number of sets, but who's to say... guess I'll find out next time I do this WOD. The push-ups went a lot smoother than I had anticipated. I went unbroken for the first 5 sets, then on the remaining sets went unbroken for the first 5 of each set, then did 3 and 2 to finish out on all but the last set which I had to do 2 singles.
weight: 161.9
Saturday, January 2, 2010
Track Of Tears
RUN 5 minutes
rest 2:30
RUN 6 minutes
rest 3:00
RUN 7 minutes
pau
Hit goal for each interval! 3.25 laps, 3.5 laps, and 4.125 laps. That's ALMOST 3 miles in 18 minutes : )
Did 5x5 shoulder press after. Warmed up then worked to 105#. Did 110# for 2 reps before failure (did push-press to close-out the set). 105 was definitely a 5 rep max.
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