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.
Wednesday, August 11, 2010
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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