Strength:
Off again today as I am still babying the knee.
WOD:
5-4-3-2-1
Muscle Ups
225 Dead Lift
36 inch Box Jump
Cash Out:
5 rounds
30 seconds GHD Situps
30 seconds Back Extensions
- no break between rounds -
Results:
Finished 17:00. The Muscle Ups killed me. I knew that going in, but I decided to go for it anyway. Muscle ups are weak movement for me. Surprisingly, I did 4 continuous to start out, and all of a sudden I thought I was going to destroy this WOD. That was almost one third of the muscle ups. After the first 4, I completely lost it, and failed at least 10 times before I got that last one. That was aweful, my confidence was shot, and I started completely overthinking it.. The round of 4 was horrendous, it I probably failed 20 more times just getting the 4. I did a little better on the 3-2-1 rounds, I still missed, but I may have only missed about 6 times for the last 6 reps, not perfect, but better. I think I faired better mainly because I REALLY took a long break between attempts.
The dead lifts and the box jumps were cake. This could have been harder if we did 275 for the Dead lift.
Cash Out:
I finished with about 60 GHD situps, and about 80 or so back extensions. I actually lost count, so those are guesses. I can't wait to see how my core feels tomorrow. Fun stuff.
Wednesday, May 12, 2010
Tuesday, May 11, 2010
KB Snatch - KTE - KB Swing
Strength:
Press 5x4 @75% 1RM
WOD:
2 Rounds
1 min AMRAP KB Snatch
2 min AMRAP KTE
3 min AMRAP KB Swing
Results:
Press - I did 135lbs, which is a few pounds heavier than where I should be, but I completed all 5 sets.
WOD:
Finished with 216 reps. Did 35lb for the snatch, 50 for the swing. In hindsight, I could have pushed harder. I thought I was going to be more gassed than I wound up being. Since the KB Snatch was new, and I couldn't do many in 1 minute, it wasn't that strenuous to get to the KTEs. Plus, KTEs aren't the most intense movement, so only the 3 min KB swing I had to worry about. In a nutshell, should have cruised through the KB Snatch and KTEs, and really pushed hard on the KB Swing all the way to the last second. Oh well.
Press 5x4 @75% 1RM
WOD:
2 Rounds
1 min AMRAP KB Snatch
2 min AMRAP KTE
3 min AMRAP KB Swing
Results:
Press - I did 135lbs, which is a few pounds heavier than where I should be, but I completed all 5 sets.
WOD:
Finished with 216 reps. Did 35lb for the snatch, 50 for the swing. In hindsight, I could have pushed harder. I thought I was going to be more gassed than I wound up being. Since the KB Snatch was new, and I couldn't do many in 1 minute, it wasn't that strenuous to get to the KTEs. Plus, KTEs aren't the most intense movement, so only the 3 min KB swing I had to worry about. In a nutshell, should have cruised through the KB Snatch and KTEs, and really pushed hard on the KB Swing all the way to the last second. Oh well.
Thursday, May 6, 2010
Run - Pullup - KB Swing
Buy In:
Once again, out on the strength as my knee continues to drain.
WOD:
21-15-9
Run 800m with 25lb bumper
Pullups
KB Swing - 50lb
Cash Out:
None - They were rope climbs, but I had nothing left from the pullups.
Results:
Finished 17:00. The Run was the worst part of this workout. It's tough to run that long with a plate, first time I ever did that, plus I really babied the run because of my knee. All KB Swings were unbroken. For pullups, unbroken on the 21. Did 12 then 3 for the second. The 9 was brutal, my hands were soaked with sweat which made it difficult to grip the bar. I did 2s then 1. Now that the warm weather is here, gotta get some wrist bands and keep them handy.
Crossfit 215 just got a GHD, NICE! I did two sets of 16 GHD situps. Now, I am going to wait and see how my abs respond. My abs are definitely stronger than last year when I last did GHD situps.
Once again, out on the strength as my knee continues to drain.
WOD:
21-15-9
Run 800m with 25lb bumper
Pullups
KB Swing - 50lb
Cash Out:
None - They were rope climbs, but I had nothing left from the pullups.
Results:
Finished 17:00. The Run was the worst part of this workout. It's tough to run that long with a plate, first time I ever did that, plus I really babied the run because of my knee. All KB Swings were unbroken. For pullups, unbroken on the 21. Did 12 then 3 for the second. The 9 was brutal, my hands were soaked with sweat which made it difficult to grip the bar. I did 2s then 1. Now that the warm weather is here, gotta get some wrist bands and keep them handy.
Crossfit 215 just got a GHD, NICE! I did two sets of 16 GHD situps. Now, I am going to wait and see how my abs respond. My abs are definitely stronger than last year when I last did GHD situps.
Wednesday, May 5, 2010
Push Press - HSPU
Strength
I was off today due to water on the knee.
WOD:
7 Rounds
7 Push Press - 105lb
7 HSPU
Cash Out:
Row
5 Rounds
30sec on, 30 sec rest
For Avg Calories
Results:
WOD:
Finished 13:20 RX'd. This was one of those stength endurance workouts that I absolutely need in order to get better. I zipped through the first two rounds, but then my HSPU started failing. The last round, I did 2, then all 1s. The last 3 Rounds of Push Press I was actually doing a Push Jerk. I tried my best not to use the shoulders at all during the Press, but you do use some. Obviously, less shoulders in the Push Jerk, which helped me a lot.
Cash Out:
Averaged 13.25. This was pretty fun, I was a little hesitant the first two rounds, but the last 3 I really opened up. Really nice way to close out the session.
I was off today due to water on the knee.
WOD:
7 Rounds
7 Push Press - 105lb
7 HSPU
Cash Out:
Row
5 Rounds
30sec on, 30 sec rest
For Avg Calories
Results:
WOD:
Finished 13:20 RX'd. This was one of those stength endurance workouts that I absolutely need in order to get better. I zipped through the first two rounds, but then my HSPU started failing. The last round, I did 2, then all 1s. The last 3 Rounds of Push Press I was actually doing a Push Jerk. I tried my best not to use the shoulders at all during the Press, but you do use some. Obviously, less shoulders in the Push Jerk, which helped me a lot.
Cash Out:
Averaged 13.25. This was pretty fun, I was a little hesitant the first two rounds, but the last 3 I really opened up. Really nice way to close out the session.
Tuesday, April 27, 2010
Dead Lift - Run
Strength:
5x4 Press @75% 1RM
WOD:
21-15-9
225lb Dead Lift
400m Run
Cash Out:
Level Work
Results:
I started 140 on the first 2 sets, but then dropped to 135. My 1RM is 175, so this should have been about 130, so I definitely was over that.
WOD:
Finished 8:26. All Dead Lifts were unbroken. I dogged it on the run more than I should have in hindsight, the second 400 I should have let loose. I hauled on the last 400, but it wasn't enough to catch Bill who finished 13 seconds ahead of me (nice job Bill).
Cash Out:
I think I did 6 level tests:
1 minute hand stand hold (Level 1)
1 rope ascent (Level 1)
15 KTE (Level 1)
1/2 BW OHSQ (Level 1)
185lb Power Clean (Level 2)
10 Double Unders (Level 1)
1xBW Back Squat (Level 1)
A lot of the Level 2 tests are *hard*, so I am going to pass what I can as I go, and complete all the Level 1s first.
5x4 Press @75% 1RM
WOD:
21-15-9
225lb Dead Lift
400m Run
Cash Out:
Level Work
Results:
I started 140 on the first 2 sets, but then dropped to 135. My 1RM is 175, so this should have been about 130, so I definitely was over that.
WOD:
Finished 8:26. All Dead Lifts were unbroken. I dogged it on the run more than I should have in hindsight, the second 400 I should have let loose. I hauled on the last 400, but it wasn't enough to catch Bill who finished 13 seconds ahead of me (nice job Bill).
Cash Out:
I think I did 6 level tests:
1 minute hand stand hold (Level 1)
1 rope ascent (Level 1)
15 KTE (Level 1)
1/2 BW OHSQ (Level 1)
185lb Power Clean (Level 2)
10 Double Unders (Level 1)
1xBW Back Squat (Level 1)
A lot of the Level 2 tests are *hard*, so I am going to pass what I can as I go, and complete all the Level 1s first.
Tuesday, April 20, 2010
Clean and Jerk - Ring Dips - Box Jumps
Buy In:
HSPU progressions.
WOD:
10-1 Ladder Clean and Jerk, 135lbs
5 Ring Dips
5 24" Box Jumps after each set of Clean and Jerks
Results:
WOD:
Finished 17:40.
This was yet another WOD that killed me. I seem to be on a "losing" streak the last few weeks, hopefully I will shake this off and get it back together.
I planned on doing sets of 3 for the Clean and Jerks. That fell apart in the second round, when I started the 2s and 1s. That alone ruined my time. In hindsight, I should have started with sets of 2s, maybe that would have helped. The Ring Dips weren't bad, the box jumps were quick, the clean and jerks was were I spent a lot of time sucking wind, aweful. This was a tale of two halves. I think I did a good job on the first half (10-9-8), but fell apart in the second half.
If there is a silver lining, my Jerk is coming along pretty well. I didn't press at all, got under the bar pretty good (well, good relative to how I used to, at least I wasn't really pressing).
I think my issue recently is not being able to find that "pace". On any given day, your pace will be different for the same workout, depending on what your "best" is that day. I have been way off recently, falling apart with lots of work left to do. The other issue is that my "best" is also not where it should be. I hope to get that back soon, clean up the diet, eat better, sleep more, cut out the alcohol. All those will go a long way to improving my performance. We shall see.
HSPU progressions.
WOD:
10-1 Ladder Clean and Jerk, 135lbs
5 Ring Dips
5 24" Box Jumps after each set of Clean and Jerks
Results:
WOD:
Finished 17:40.
This was yet another WOD that killed me. I seem to be on a "losing" streak the last few weeks, hopefully I will shake this off and get it back together.
I planned on doing sets of 3 for the Clean and Jerks. That fell apart in the second round, when I started the 2s and 1s. That alone ruined my time. In hindsight, I should have started with sets of 2s, maybe that would have helped. The Ring Dips weren't bad, the box jumps were quick, the clean and jerks was were I spent a lot of time sucking wind, aweful. This was a tale of two halves. I think I did a good job on the first half (10-9-8), but fell apart in the second half.
If there is a silver lining, my Jerk is coming along pretty well. I didn't press at all, got under the bar pretty good (well, good relative to how I used to, at least I wasn't really pressing).
I think my issue recently is not being able to find that "pace". On any given day, your pace will be different for the same workout, depending on what your "best" is that day. I have been way off recently, falling apart with lots of work left to do. The other issue is that my "best" is also not where it should be. I hope to get that back soon, clean up the diet, eat better, sleep more, cut out the alcohol. All those will go a long way to improving my performance. We shall see.
Monday, April 19, 2010
Filthy Fifty
Strength: Off
WOD:
Filthy Fifty
50 24" Box Jumps
50 Jumping Pullups
50 50lb KBS
50 Walking Lunge
50 KTE
50 Push Press
50 Superman
50 20lb Wallball
50 Burpees
50 Double Unders
Cash Out:
50m 45lb Overhead Walking Lunge
Results:
Finished 29:29. This was my first ever Filthy Fifty, so I was happy to do it. Unfortunately, it came on a Monday after a weekend of bad eating and some drinking, not good.
This workout absolutely kicked my ass, in every conceivable way, physically, mentally, the wheels fell off with 10 minutes to go. The worst part of this workout was the wallball followed by the burpees. I am still getting used to the 20lb wallball, so it was tough just putting enough reps together. The burpees destroyed me, I don't know where else you could put them in this workout, but I had nothing in the tank when I started my first one. I got lucky on the double unders, I tripped up a TON, but I was able to string together a set of 38.
I did WAY too much breathing on this one, and I never found a pace. My diet, stress, sleep, everything has been off the last few weeks with work, and it is starting to show in my workouts. I am passed my project, so hopefully everything gets back to normal this week.
Anyway, I set the bar pretty low, I definitely look forward to hitting this one again soon and PR'ing this. I know I can easily shave minutes off that time.
WOD:
Filthy Fifty
50 24" Box Jumps
50 Jumping Pullups
50 50lb KBS
50 Walking Lunge
50 KTE
50 Push Press
50 Superman
50 20lb Wallball
50 Burpees
50 Double Unders
Cash Out:
50m 45lb Overhead Walking Lunge
Results:
Finished 29:29. This was my first ever Filthy Fifty, so I was happy to do it. Unfortunately, it came on a Monday after a weekend of bad eating and some drinking, not good.
This workout absolutely kicked my ass, in every conceivable way, physically, mentally, the wheels fell off with 10 minutes to go. The worst part of this workout was the wallball followed by the burpees. I am still getting used to the 20lb wallball, so it was tough just putting enough reps together. The burpees destroyed me, I don't know where else you could put them in this workout, but I had nothing in the tank when I started my first one. I got lucky on the double unders, I tripped up a TON, but I was able to string together a set of 38.
I did WAY too much breathing on this one, and I never found a pace. My diet, stress, sleep, everything has been off the last few weeks with work, and it is starting to show in my workouts. I am passed my project, so hopefully everything gets back to normal this week.
Anyway, I set the bar pretty low, I definitely look forward to hitting this one again soon and PR'ing this. I know I can easily shave minutes off that time.
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