November 28, 2012 at 8:05pm
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WOD
Strength:
Light overhead squats and snatch balance for technique in gym class
Weighted pull ups, 4x1 (15, 20, 20, 20 lbs)
Metcon:
12 minute AMRAP of
15 box jumps (20”)
12 push presses (65 lbs)
9 toes to bar
Finished 5 rounds flat. This was pretty much 12.3 from the open, except I think that in the open it was 18 minutes or something. I gotta check and see if I did this one. I didn’t do it RX today, but it was brutal anyway. Heavy on cardio, which i didn’t really expect. I got most of the toes to bar unbroken though and they felt really good compared to past workouts.
WOD
My barbell coach’s girlfriend is having a baby today, so no barbell club. Instead, we did a partner WOD.
2 rounds for time (split up about half and half between the two people)
25 pull ups
25 push presses (75 lbs)
25 box jumps (16”)
25 KB swings (35)
25 burpees
25 toes to bar
25 wall balls (15)
Finished in 19:20
Then I worked on my squat cleans
3x5 @105
And now for some homework.
October 27, 2012 at 11:52am
2 notes
Saturday WOD
Max reps push ups
20 strict, 6 w/25 lb plate, 4 w/ 25 lb plate
Clean and Jerk
3@70 lbs
3@75 lbs
3@80 lbs
2@95 lbs
2@105 lbs
Max height box jump
Worked my way up from 20 to 32 (holy shit that’s as high as my hips)
Then did some double under practice and now for a shower :)
Halloween WOD
Back squat x5, x4 (170, failed on second set)
Then
2 rounds for time of
10 ring rows (at a slight angle.)
20 box jumps (8” box and 3 45 lb plates)
30 lunges
120 single unders
500 m row
Finished in 14:20, mainly because on of the trainers (dressed as an authoritative-looking park ranger) was standing behind me and encouraging me on the row. That was really nice. I love it when they yell at me to keep going.
Pictures will come as soon as I get them.
And let’s not forget those box jumps.
October 3, 2012 at 8:47pm
1 note
WOD
Strength:
OH press 3x5 (70)
Bent over DB row 3x8 (25)
DB lateral raise 3x8 (10)
Bench dips (20, 16, 16)
chin ups (7,6,5)
Deadlifts 5-5-5 (135, 155, 165)
Metcon:
Death by
pull ups (kipping)
push ups
box jumps
Finished 7+ 8 pull ups, RX.
September 20, 2012 at 7:31pm
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WOD
Strength:
3x5 front squat (105)
Then 8 minute AMRAP of
8 ring rows
8 push ups
8 box jumps (20”)
Finished 6 rounds +6 ring rows.
I’m not as sore from my four minute plank as I thought I would be, but I could definitely feel it on the front squats. I’m very happy with the ring rows though because it took me a long time to be able to do them from directly below instead of at an angle. And I’m looking forward to my Saturday morning skill work that didn’t happen last weekend.
September 12, 2012 at 8:35pm
0 notes
WOD
Strength:
3x5 overhead press (65 lbs)
3x5 deadlift (160)
Snatch skill practise (3x22, 5x42, 5x52, 5x62)
Metcon:
5 rounds for time of
20 overhead walking lunges (25)
10 90 degree rotational box jumps each side (16 inches)
10 strict pull ups (banded)
September 6, 2012 at 10:19pm
1 note
WOD
50 Box jumps (20 inch box)
50 Jumping pull-ups
50 Kettlebell swings (25 lbs)
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (32 lbs),
50 Stiff legged deadlifts (32 lbs),
50 Wall ball shots (15 lbs),
50 Burpees,
50 Double unders. 150 singles
Finished in 39:46
WOD
3x max handstand hold (1:30, 1:00, 1:00)
Then 15 minute AMRAP of
10 Wall balls (15 lbs)
10 toes to bar
10 box jumps (20”)
Finished 5 complete rounds, and just two box jumps shy of a sixth.
I couldn’t get the swing on the toes to bar for the first half, so it went really really slow. I ended up doing knees to elbows for the last half so I could get the swing. My feet weren’t touching the bar, but they were damn close for most of them.
And I successfully avoided tearing my hands.
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