Strength:
5x4 OHSQ
WOD:
20 minute AMRAP
7 Pullups
10 Box Jumps 24"
1 Snatch on the minute
Results:
Strength:
I am still not very good at OHSQ. I did 95 lbs, I know that is pretty lame, but I really want to concentrate on form and movement, not really worried about the weight yet. I managed pretty good at 95 lbs, will work at 105 next time.
WOD:
Finished 18 rounds + 2 pullups. Did 95 lbs for the snatch (Should have done more)
This was a grind for sure. I started pretty strong, got up almost a full round in the beginning. I started trailing off toward the end, especially around round 12, when my hands opened up on the pullups. After I opened up, gripping the bar was tough, I could only manage 3s after that.
This was a very tough WOD. I was shooting for 20. In hindsight, I may have faired better just trying to keep pace with 1 per minute. Moving ahead a full round probably caught up with me by the end.
I was doing at least 1 per minute until around the 10th minute or so, when I started coming just under a 1 per minute average. I was coming in a few reps short every minute after that, which ate away at my count. Opening up in the 12th minute really screwed me up.
If I were going to do this again, I would move up to 115 on the snatch, and try to just pace at 1 per minute and see if I could get 20.
Hardest WOD in a while, good stuff.
Cash out was supposed to be rope climbs, but with 4 open blisters on my palms, I wasn't going to be able to grip the rope.
Tuesday, June 8, 2010
Monday, June 7, 2010
Clean - Front Squat - Overhead
Strength:
1 RM Press
WOD:
Run 800m
- then -
4 Rounds
7 Cleans
9 Front Squat
12 Overhead Anyhow
Cash Out:
3x15 pushups
Results:
Strength:
Managed 170 again, failed at 175, so no new PR today, but at least my strength is still there, despite not hitting a the press for strength very often.
WOD:
Finished 13:50 with 115 lbs. This was an interesting WOD. I kinda dogged the run, I think everyone did as most of us finished about the same time.
I did Hang Power Cleans for the cleans, and Push Jerks for the overhead. The first round was unbroken all the way (no rest in between movements). The second round I didn't break until I got to the overheads, where I broke once, they turned out to be my nemesis in this workout. The 3rd round, I rested between every movement, but I was unbroken on the cleans and the squats. The overheads caught up to me, I broke twice. The 4th round was pretty killer. The cleans were unbroken, then I broke once on the squats (not bad), and finally I broke 3 friggin times on the overheads, ouch.
In hindsight, when I rested I paused longer than I needed. Since each movement is pretty different, I only really needed enough time to reset my grip and take 3 breaths. For whatever reason, I didn't time my breaks and it ate a lot of time. Also, for the Push Jerk, I should have accentuated the jerk a little more, as I probably pushed more than I wanted to. If I would have accentuated the Jerk from the get go, I probably wouldn't have failed as often on the last round.
Cash Out:
No problem, all sets unbroken. Was a little fatigued after the WOD, but I really didn't struggle at all.
1 RM Press
WOD:
Run 800m
- then -
4 Rounds
7 Cleans
9 Front Squat
12 Overhead Anyhow
Cash Out:
3x15 pushups
Results:
Strength:
Managed 170 again, failed at 175, so no new PR today, but at least my strength is still there, despite not hitting a the press for strength very often.
WOD:
Finished 13:50 with 115 lbs. This was an interesting WOD. I kinda dogged the run, I think everyone did as most of us finished about the same time.
I did Hang Power Cleans for the cleans, and Push Jerks for the overhead. The first round was unbroken all the way (no rest in between movements). The second round I didn't break until I got to the overheads, where I broke once, they turned out to be my nemesis in this workout. The 3rd round, I rested between every movement, but I was unbroken on the cleans and the squats. The overheads caught up to me, I broke twice. The 4th round was pretty killer. The cleans were unbroken, then I broke once on the squats (not bad), and finally I broke 3 friggin times on the overheads, ouch.
In hindsight, when I rested I paused longer than I needed. Since each movement is pretty different, I only really needed enough time to reset my grip and take 3 breaths. For whatever reason, I didn't time my breaks and it ate a lot of time. Also, for the Push Jerk, I should have accentuated the jerk a little more, as I probably pushed more than I wanted to. If I would have accentuated the Jerk from the get go, I probably wouldn't have failed as often on the last round.
Cash Out:
No problem, all sets unbroken. Was a little fatigued after the WOD, but I really didn't struggle at all.
Thursday, June 3, 2010
AMRAP Squats - Sprints
Strength:
I took off today as my shoulders were bugging me with my strange "achiness" I have been having.
WOD:
5 minute AMRAP
Back Squat @ 50% 1RM
-then-
4x200m sprints, 1 min rest in between
Results:
WOD:
Finished with 65 reps at 125lbs. My legs are my weakest body part. I rattled off 18 to start, then rested. I went to 26, and then dumped the bar and rested about 30 seconds. From there, it was squeezing out 6s, 5s, 4s until I was done, with 2 more dumps along the way. I dumped with about 1:30, started back in with about 1 minute left hoping to be able to finish with a sprint. Well, I didn't. I held the bar the last minute, but my legs were pretty shot.
I may have been able to get out a few more, I really didn't have a strategy going in. In hindsight, I should have done 14 or 15 on the minute and then rested until the following minute. That may have been able to get me into the 70s.
Did pretty good on the sprints. The first sprint was tough, legs felt a little funny. Finished with 42,37,37,37. I ran pretty hard, not sure if I could have done any better.
I took off today as my shoulders were bugging me with my strange "achiness" I have been having.
WOD:
5 minute AMRAP
Back Squat @ 50% 1RM
-then-
4x200m sprints, 1 min rest in between
Results:
WOD:
Finished with 65 reps at 125lbs. My legs are my weakest body part. I rattled off 18 to start, then rested. I went to 26, and then dumped the bar and rested about 30 seconds. From there, it was squeezing out 6s, 5s, 4s until I was done, with 2 more dumps along the way. I dumped with about 1:30, started back in with about 1 minute left hoping to be able to finish with a sprint. Well, I didn't. I held the bar the last minute, but my legs were pretty shot.
I may have been able to get out a few more, I really didn't have a strategy going in. In hindsight, I should have done 14 or 15 on the minute and then rested until the following minute. That may have been able to get me into the 70s.
Did pretty good on the sprints. The first sprint was tough, legs felt a little funny. Finished with 42,37,37,37. I ran pretty hard, not sure if I could have done any better.
Thursday, May 27, 2010
21-15-9 Row - Clean - Burpees
Strength:
85% Snatch Balance 3x3
WOD:
21-15-9
Row for calories
155lb Power Clean
Lateral Burpees
Results:
Strength:
I managed 115lbs ok for the Snatch Balance. Felt a little better today than I remember. I did a little dip, and tried to focus on getting down fast, and getting my elbows to my ears really fast.
WOD:
Finished 15:39. This one scared me, 155lb power cleans are a lot for me, so I figured I would go easy on the Row and just do my best on the cleans. I actually did better than I thought I would, kept a decent pace on the cleans. Started out with a solid 9 reps on the first round. Then I was quickly into 4s and 3s. My form was definitely flawed as I fatigued, snaking my hips under instead of getting my ass back. I knew what I was doing wrong, but it is kind of a mental block thing when I fatigue. Last round I was doing 2s. I thought the cleans would totally take the met-con out of this WOD, but they really didn't as I was able to keep them going. Definitely felt a little busted when I was done.
Finished with some Level Testing. I am now into the *hard* tests for Level 2. Fortunately, I had Bench Press still on the list, so I knocked out Level 1 (1xBW), Level 2(1.25xBW) and Level 3(1.5xBW). I benched 250 lbs for the first time in forever, felt pretty good.
85% Snatch Balance 3x3
WOD:
21-15-9
Row for calories
155lb Power Clean
Lateral Burpees
Results:
Strength:
I managed 115lbs ok for the Snatch Balance. Felt a little better today than I remember. I did a little dip, and tried to focus on getting down fast, and getting my elbows to my ears really fast.
WOD:
Finished 15:39. This one scared me, 155lb power cleans are a lot for me, so I figured I would go easy on the Row and just do my best on the cleans. I actually did better than I thought I would, kept a decent pace on the cleans. Started out with a solid 9 reps on the first round. Then I was quickly into 4s and 3s. My form was definitely flawed as I fatigued, snaking my hips under instead of getting my ass back. I knew what I was doing wrong, but it is kind of a mental block thing when I fatigue. Last round I was doing 2s. I thought the cleans would totally take the met-con out of this WOD, but they really didn't as I was able to keep them going. Definitely felt a little busted when I was done.
Finished with some Level Testing. I am now into the *hard* tests for Level 2. Fortunately, I had Bench Press still on the list, so I knocked out Level 1 (1xBW), Level 2(1.25xBW) and Level 3(1.5xBW). I benched 250 lbs for the first time in forever, felt pretty good.
Monday, May 24, 2010
1-2-3 min AMRAP Push Press - Push Up - Wall Ball
Strength:
5x3 Back Squat
WOD:
2 Rounds
1 min AMRAP Push Press
2 min AMRAP Push Up
3 min AMRAP Wall Ball
1 min rest between rounds
Cash Out:
3 continuous Rounds
7 GHD Situps
9 Hollow Rocks
12 second Ring L-Sit
Results:
Strength:
I did 185 on the Back Squat, which is a lot less than where I should be at, which is more like 215. No excuses here, just haven't worked on back squat strength in a while.
WOD:
Finished 244. Did 20lb wall ball, 65lb Push Press. This was a lot less cardio intensive than I thought it would be, more strength endurance on the shoulders.
Cash Out:
3:44. This was fun, I love hitting the core. I consider myself pretty decent at hollow rocks, but the 3rd round of hollow rocks I actually had to break twice. My core is fried...sweet. Awesome way to end a workout.
5x3 Back Squat
WOD:
2 Rounds
1 min AMRAP Push Press
2 min AMRAP Push Up
3 min AMRAP Wall Ball
1 min rest between rounds
Cash Out:
3 continuous Rounds
7 GHD Situps
9 Hollow Rocks
12 second Ring L-Sit
Results:
Strength:
I did 185 on the Back Squat, which is a lot less than where I should be at, which is more like 215. No excuses here, just haven't worked on back squat strength in a while.
WOD:
Finished 244. Did 20lb wall ball, 65lb Push Press. This was a lot less cardio intensive than I thought it would be, more strength endurance on the shoulders.
Cash Out:
3:44. This was fun, I love hitting the core. I consider myself pretty decent at hollow rocks, but the 3rd round of hollow rocks I actually had to break twice. My core is fried...sweet. Awesome way to end a workout.
Thursday, May 20, 2010
Clean and Jerk - Ring Dips
Strength:
Off
WOD:
10-9-8-7-6-5-4-3-2-1
Clean and Jerk
7 Ring Dips
Cash Out:
3 1min round AMRAP Pullups. Total = lowest score
Results:
WOD:
Did 95lbs with Chains for a twist. Finished 14:42.
I hit a nice pace on the Clean and Jerk. Once again, I should have probably kicked it up in the round of 5, but I waited until the Round of 3 to turn it on. It really doesn't matter a whole lot how fast I went on the Clean and Jerks, because the Ring Dips slowed me down the most. I started out doing 4 - 3 on the Ring Dips. That lasted 3 rounds. Then I was 3 -2 - 2. At the end, I was 2-2-2-1 for the last 3 rounds, with a good 4 breaths in between, ouch.
I definitely have to remember for next time, hit a good pace, and then open up in the Round of 5.
Good workout. First time with Chains, and they definitely made the Clean and Jerk different.
Cash Out:
Finished 18-18-18. My hands started slipping, I need to get those wrist bands and see if they work or not. At least bring a hand towel that I can use to wipe down the bar.
Side Note:
I am sore, I really don't fully understand why, but for the last week or so, I have just been plain suck ass sore. Today was no different, just felt like I got my ass kicked. I usually get my ass kicked, but I usually don't feel it this much. Not sure what is up, but let's hope we can get past this.
Off
WOD:
10-9-8-7-6-5-4-3-2-1
Clean and Jerk
7 Ring Dips
Cash Out:
3 1min round AMRAP Pullups. Total = lowest score
Results:
WOD:
Did 95lbs with Chains for a twist. Finished 14:42.
I hit a nice pace on the Clean and Jerk. Once again, I should have probably kicked it up in the round of 5, but I waited until the Round of 3 to turn it on. It really doesn't matter a whole lot how fast I went on the Clean and Jerks, because the Ring Dips slowed me down the most. I started out doing 4 - 3 on the Ring Dips. That lasted 3 rounds. Then I was 3 -2 - 2. At the end, I was 2-2-2-1 for the last 3 rounds, with a good 4 breaths in between, ouch.
I definitely have to remember for next time, hit a good pace, and then open up in the Round of 5.
Good workout. First time with Chains, and they definitely made the Clean and Jerk different.
Cash Out:
Finished 18-18-18. My hands started slipping, I need to get those wrist bands and see if they work or not. At least bring a hand towel that I can use to wipe down the bar.
Side Note:
I am sore, I really don't fully understand why, but for the last week or so, I have just been plain suck ass sore. Today was no different, just felt like I got my ass kicked. I usually get my ass kicked, but I usually don't feel it this much. Not sure what is up, but let's hope we can get past this.
Tuesday, May 18, 2010
Tabata Row - Dead Lift - Double Unders - KTE
Strength:
Off
WOD:
Tabata, but for Total Reps
Row
Dead Lift 135lbs
Double Unders
KTE
Cash Out:
3 min AMRAP
HSPU
Results:
WOD:
Finished with 281. Fun little WOD, mentally challenging with all those beeps. Different than a typical Tabata, as the score was total reps as opposed to lowest score. Did decent on the Row, started off very well with 9s in the first 3 rounds, then slipped to 8s and 7s by the end. Didn't know we went right into the next movement, so I lost a little on the first round of Dead Lifts, only managed 3 or 4. The Dead Lifts started out really strong, with 11, but then slipped to 7 by the end. I did surprisingly well on the Double Unders. With those ultra light ropes, I always struggle to get started, but I actually managed pretty well. Got about 4 rounds were I was about 20, finished with about 110 or so, which was way better than I expected. KTEs suck, with the Tabata. I did 10 the first round, then steadily dropped down to 5 by the last one.
Interesting little twist on this WOD using the Tabata program, wasn't sure what to expect. I never really got winded, but that 10 second break goes by real fast...BEEP!
Cash Out:
I managed 30 in 3 minutes. I did Gymnastics I for the warm up, so I already did 25 HSPU, so I was a little fatigued going in, but I held my own.
Off
WOD:
Tabata, but for Total Reps
Row
Dead Lift 135lbs
Double Unders
KTE
Cash Out:
3 min AMRAP
HSPU
Results:
WOD:
Finished with 281. Fun little WOD, mentally challenging with all those beeps. Different than a typical Tabata, as the score was total reps as opposed to lowest score. Did decent on the Row, started off very well with 9s in the first 3 rounds, then slipped to 8s and 7s by the end. Didn't know we went right into the next movement, so I lost a little on the first round of Dead Lifts, only managed 3 or 4. The Dead Lifts started out really strong, with 11, but then slipped to 7 by the end. I did surprisingly well on the Double Unders. With those ultra light ropes, I always struggle to get started, but I actually managed pretty well. Got about 4 rounds were I was about 20, finished with about 110 or so, which was way better than I expected. KTEs suck, with the Tabata. I did 10 the first round, then steadily dropped down to 5 by the last one.
Interesting little twist on this WOD using the Tabata program, wasn't sure what to expect. I never really got winded, but that 10 second break goes by real fast...BEEP!
Cash Out:
I managed 30 in 3 minutes. I did Gymnastics I for the warm up, so I already did 25 HSPU, so I was a little fatigued going in, but I held my own.
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