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.

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.

How Strong I'm Not

3 Sets:
7 tough front squats
60 sec box step ups, smaller box for more steps
rest 2 minutes b/t sets
+
3 Sets:
10 heavy DB/KB thrusters
60 seconds max double unders
rest 2 minutes b/t sets
+
5 Sets:
30 sec front plank
rest 10 seconds
30 seconds inch worm + push-up

Don't remember many of the details... worked with 45's on thrusters. Tried 53# kb's but only got 7-8 before crapping out. Worked with Deano on front squats and remembered how strong I'm not. Yay.  

Darn Tootin

AMRAP in 5 minutes @ 80-85%
10 push-ups
10 wall-ball shots
20 double unders
rest 3 minutes
+
AMRAP in 5 minutes @ 80-85%
calories rowed - 7/5 damper
rest 3 minutes
+
AMRAP in 5 minutes @ 80-85%
10 box jumps - step down
100m sprint

No. Really. Move Faster.

For reps @ 100%:

2 minutes KB swings, 1.5/1pd

2 minutes Double-Unders

2 minutes Burpees

 

Didn't have it today. 57 swings, 89 du's, and 31 burpees. 177 total. Should have broken 200 (at least.)

5 rounds for time:
10 deadlifts, 100kg/70kg
40 double unders

I just didn't show up today... I dunno what my problem is. Think I was done around 11 minutes. I've brought shame upon my house.

Sandbagging?

5 sets:

5 Touch-and-Go Deadlifts - Increase loading each set
30 sec AMRAP Burpees

308|17
318|17
330|16 PR
335|16 PR
335|16

After did AMRAP double-unders in 10 minutes... 414 (20 rep PR)

A1. Push-Press: 3,3,3,3,3; rest 30 seconds

A2. Broad Jump AFAP: 5,5,5,5,5; rest 2 minutes

Angie
50-40-30-20-10
Double-Unders
Abmat Sit-ups

a. 164? Can't remeber exactly
b. 7:03 PR!

Especially Mentally

1 round for time @ 100% effort:

150 Double-Unders

75 Wall-Balls, 20lb ball/10ft target

50 Burpees

 

9:00... Sub 8 and sub 7 minutes were the times to beat today. Incredible. The last 2 wall-ball WODs have really brought it to my attention that I've deconditioned on the movement. Especially mentally. Double-unders went releatively smooth. Burpees were burpees.

March to 100

A. Snatch Balance: 3,3,3 @ 80%; rest 3 minutes

B. AMRAP strict Pull-Ups x 3 sets (no prescribed tempo); rest as needed

C. AMRAP Double-Unders in 10 minutes

 

a. Did 40 and 50 kilo's before running out of time... want to do more of these

b. 10-13-7(didn't finish)

c. Did 396 du's.... that's gotta be a PR for me. Still, should be up in the 5-hundo's

 

After, did some push-ups with Big J... did 20-25-15-15 and an AMRAP which I nabbed 30 on.

Sploosh

5 rounds for time:

10 Deadlifts, 110kg

20 Wall-Ball shots

30 Double Unders

Ran rx'd and grabbed a lousy 17:39... my vajayjay swelled and kept me from performing. Really tho, I needed to make a poo. I tried to go just before the WOD but one of the ladies got to the head first. My stomach started cramping pretty bad and I couldn't catch my breath for some reason. Did first set of deads unbroken, 7 and 3 every other round. Wall-balls sucked. DU's were actually pretty smooth today.

After, did 100 push-ups for time... 4:27

Numbing Burn

10 minute cap
2K Row
Then AMRAP Double-Unders in the time remaining

7:06.0 on the row... Happy to have paced myself and still be within 1 sec of my PR. I was actually able to walk away from the rower, unfortunately I went full retard on the du's. I decided to just keep my body moving and ran with singles. Nabbed 176 before the clock stopped.

Got Ups?

A1. Back Squat @ 20X2 tempo: 4-6 reps; rest 10 sec,

A2. 10 Box Jump Overs (jump and turn and repeat); rest 10 sec,
A3. 30 Unbroken Double-Unders x 4 sets; rest 3-4 minutes.
B. For Time: Partnered Burpee Ladder, 1-10.
C. 15 Hip Back Extensions; rest 60 sec x 3 sets

a. Sets were 198/208/220/230(x4). Used a 24" box for the jumps.
b. 3:41 partnered with Jack and Brian
c. Done and done

Thrusty

Clean-And-Jerk
1-1-1-1-1

5 rounds:
5 Heavy Thrusters
35 Double-Unders
5 Heavy Thrusters

Tried sumthin differenct this week and took wednesday as a rest day. Heaviest successful c&j was 186# today : \

Could NOT do du's today. I blame my Chucks. Went with 132# on thrusters and my interval times were 2:03|2:23|2:20|2:18|2:31. Not a proud result. Was fun rolling with Jack and Brian today... both those fellas is strong and fast.

Humidi-Titty

A1. 5 Deadlifts, touch and go; rest 10 sec (80-90% effort, )

A2. 10 Burpees; Rest 10 sec 

A3. AMRAP Double-Unders in 30 sec; Rest 3 minutes x 4 sets

B. 300m Row

 

a1. Went up in 20# increments on deads... 242/264/286/308/330.

a2. Check

a3. Avg 25 du's per round... did horrible on these today. Dunno if it was my Chuck's or what (first time to wear them and do du's).

b. Nabbed 51.8 on 7 damper

 

Did 6x60yd sled drag with 125lb after

Lame and Weird

A. Power Clean: x3
B1. 80% of PC heavy triple x 5; rest 20 sec
B2. 50 Unbroken Double-Unders AFAP; rest 2 minutes x 3 sets
C. GHD Sit-Ups: 3 x 15

a. Worked up to 176# today... lame. Was hoping to PR. Strained a muscle in my back/shoulder though and the pain was radiating clear into my chest... weird.

b. Rolled with 154# instead of the 80%. Didn't do the du's unbroken, but did them all the same.

c. Done and done

Turning Up the Volume

A1. Deadlift @ 20X1: 3,3,3,3,3; rest 1 minute
A2. AMRAP HSPU (-1); rest 2 minutes x 5 sets
B. 10 minutes to find max box jump
C. 100 Med-ball Sit-ups with a partner

a1. Working sets were 286, 296, 308, 318, and 323. Focused on form and am happy to report that we kepts its tight although no PR. In due time. In due time.
a2. Went ahead and rolled with the low side of 1 abmat... was able to do 7, 6, 6, 5, and 5. Did 4 crown to crown after as well.
b. Didn't get to keep going due to time constraints, but was able knock-out 49.25" without failing
c. Done and done with a 20#

After I did 5 alternating sets of reverse hypers and sled drags. Reverse hypers were sets of 10 at 50, 60, 70, 80, and 90lbs. The first 3 rounds of drags I did at 135 and alternated going forwards and backwards. The final 2 rounds I did all forward with 157lb.
Finally, I did an alternating tabata with double-unders and push-ups. Not sure on all my set numbers but I stayed at 10 pushes for the last few intervals, and on du's 22 and 34 were repeating values for some reason. Today it helped to keep my feet touching one another during the du's.

151 Proof

A. 1RM Split Jerk
B. 1 RM Back Squat

Crapsnaps! Felt groggy getting out of the sack this morning. Didn't think the feeling was gonna stick with me all day... but it did. Hips weren't listening to my brain at all, and I had NO intensity on my jerk. My best today was 186# and even that felt heavy. Similar results on squat. My best today was a lame 246#. Had to run to el bano in the middle of all this due to some mud butt. That didn't help things either. Did get to help big Jonathan on his squat technique though. Talked him to a 308# PR.
Did some double-unders after and surprised myself with 98 unbroken! That there be a PR. We'll see if I can duplicate it. I also upped my unbroken goal to 151 in honor of the number of blog posts today.
Talked to Spencer about the possibility of me over training since I had no fire in my belly today. I don't necessarily feel over trained and he agreed. Sooo going to keep my reverse-hyper and sled drag work volume up and let my hips/body catch-up.



Weight: 172.0

Coulda Shoulda Woulda

5 minutes of Double-Unders

5 minutes of 95 lb Clean and Push Jerk

3 minutes of Double-Unders

3 minutes of 95 lb Clean and Push Jerk

1 minute of Double-Unders

1 minute of 95 lb Clean and Push Jerk

Did 225du's and 22cj's in 5

Did 110du's and 12cj's in 3

Did 30+du's and 6cj's in 1... Called it 360 and 40 at 45kg.

After I did some 3rep cleans. I started with 60 kilos and worked my way up to 90. My final set at 90/198 was a PR and I was able to knock out all 3 reps (although not touch and go by any means.) I'm also glad to say that my final rep at 198 was my best. The first two I shot down too low, with my hips forward, and both feet a bit wide... I guess to make up for lack of speed. I felt the error and regrouped for the final with a great result. The bar seemed to be flying plenty high today. I'd like to work more on speed and consistency on stickin the landing/receiving the bar. 

Did 12x reverse hypers at 25/50/60/70 and did 2 there and backs with the yoke loaded with 4x45's after each set. Need to look-up some scoop on the yoke to make sure I'm getting everything I can out of the exercise.
Upper back is still tweaked from friday's accident. It's very positional though. Still rolling/lx balling the heck out of it.

Generalities

Went to the track today just to get things moving... did a long warm up with dynamic stretching/mobility shiz, a few runs, and some jump-roping. For the actual "workout" I ran 5x200m all from 29sec to 32 sec. Then ran 2x400m both at 1:28ish. I was trying to focus more on running form/technique and less on my times, especially since I was hitting some strong headwinds (and it's been a while since I've done any focused running.)
I did 40 double-unders every minute, on the minute for 10 minutes after. Had a few dropped jumps but did the majority unbroken which is just super-dooper. Stretched again after and then went and ate me steak. Good stuff.