Wednesday, February 29, 2012
Tuesday, February 28, 2012
KB Swing/Situp/Push Press/Box Jump/Run
WOD
“Deck of Cards”
Hearts = Kettlebell Swings (1.5/1 pood)
Diamonds = Box Jumps (24/20″)
Spades = Sit Ups
Clubs = Push Press (95/65lb)
Joker = Run 400 meters
Coach pulls a card from the deck on at a time. Athletes perform the number of reps on the card that corresponds with the symbols above.
The reps of the aces and face cards are as follows:
Ace = 1 rep
Jack = 11 reps
Queen = 12 reps
King = 13 reps
You have to wait for everyone to be finished before you move on to the next movement, we finished in something like 29 mins.
M/F/S - 3/2/4
Skills
Watched a video about muscle-ups last night, hit my 2nd ever strict one tonight thanks to what I learned. I'm going to try to practice more.
“Deck of Cards”
Hearts = Kettlebell Swings (1.5/1 pood)
Diamonds = Box Jumps (24/20″)
Spades = Sit Ups
Clubs = Push Press (95/65lb)
Joker = Run 400 meters
Coach pulls a card from the deck on at a time. Athletes perform the number of reps on the card that corresponds with the symbols above.
The reps of the aces and face cards are as follows:
Ace = 1 rep
Jack = 11 reps
Queen = 12 reps
King = 13 reps
You have to wait for everyone to be finished before you move on to the next movement, we finished in something like 29 mins.
M/F/S - 3/2/4
Skills
Watched a video about muscle-ups last night, hit my 2nd ever strict one tonight thanks to what I learned. I'm going to try to practice more.
Monday, February 27, 2012
Back Squat + Power Cleans/Pullups/Knees to Elbows/Double Unders
Strength
Wendler 5/3/1: Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
4 Rounds for Time:
3 Power Cleans (165/110)
6 Dead Hang Pullups
9 Knees to Elbows
35 Double Unders
Strength
5 at 175lbs
3 at 200lbs
7 at 220lbs
WOD
7:20, scaled to 145lbs
M/F/S - 2/2/6
Wendler 5/3/1: Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
4 Rounds for Time:
3 Power Cleans (165/110)
6 Dead Hang Pullups
9 Knees to Elbows
35 Double Unders
Strength
5 at 175lbs
3 at 200lbs
7 at 220lbs
WOD
7:20, scaled to 145lbs
M/F/S - 2/2/6
Sunday, February 26, 2012
Saturday, February 25, 2012
Friday, February 24, 2012
Burpees (Open WOD 12.1)
WOD
Open WOD 12.1
7 min AMRAP: Burpees (6″ target)
115 burpees
This hurt. I wanted 120, I think I started too fast.
Skills
Double unders
Muscle up transition drills
Sprint Starts
Open WOD 12.1
7 min AMRAP: Burpees (6″ target)
115 burpees
This hurt. I wanted 120, I think I started too fast.
Skills
Double unders
Muscle up transition drills
Sprint Starts
Thursday, February 23, 2012
Deadlift + Box Jump/Pushup/KB Swing/Run
Strength
Wendler 5/3/1: Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%
Work Capacity
21-15-9
Box Jumps (24/20″)
Push Ups
Kettlebell Swings (53/35lb)
Run 400 meters
Strength
3 at 235lbs
3 at 270lbs
4 at 300lbs
Work Capacity
9:33
First set of box jumps I felt horribly uncoordinated. Missed 2 and scraped my shin a little. Still went pretty well, unbroken.
Skills
Muscle up drills- working the transition on low rings.
Wendler 5/3/1: Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%
Work Capacity
21-15-9
Box Jumps (24/20″)
Push Ups
Kettlebell Swings (53/35lb)
Run 400 meters
Strength
3 at 235lbs
3 at 270lbs
4 at 300lbs
Work Capacity
9:33
First set of box jumps I felt horribly uncoordinated. Missed 2 and scraped my shin a little. Still went pretty well, unbroken.
Skills
Muscle up drills- working the transition on low rings.
Wednesday, February 22, 2012
Tuesday, February 21, 2012
Snatches + Ring Dips/Pullups/Toes-to-bar/Jumping Junges
Monday, February 20, 2012
Back Squat/Box Jump + Overhead Squat/Pushup/Lateral Hop
Strength
Wendler 5/3/1: Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
5 box jumps after each set. Pick a height that is challenging for you.
Work Capacity
9 minute AMRAP:
5 Overhead Squats (115/85lb)
10 Pushups
15 Lateral Hops (over barbell)
Strength
3 at 155 // 5 at 30" + 1 45lbs bumper
3 at 180 // 5 at 30" + 1 45lbs bumper
10 at 200 // 2 at 30" + 3 45lbs bumper, 3 at 30 " + 2 45lbs bumper
Probably had more in the tank on the last set, Wendler says you shouldn't kill yourself though. Good enough.
Work Capacity
7 rounds (+ 10 push ups but we didn't report partials) at 95lbs
Didn't get to really warm this up properly but it still went okay. I lost control of the bar after 4 OHS in the last set, tried to snatch it back up real quick and failed the snatch so I didn't have time to finish the round. Sad. This one was hard on my wrists. As usual pushups are hard.
Wendler 5/3/1: Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
5 box jumps after each set. Pick a height that is challenging for you.
Work Capacity
9 minute AMRAP:
5 Overhead Squats (115/85lb)
10 Pushups
15 Lateral Hops (over barbell)
Strength
3 at 155 // 5 at 30" + 1 45lbs bumper
3 at 180 // 5 at 30" + 1 45lbs bumper
10 at 200 // 2 at 30" + 3 45lbs bumper, 3 at 30 " + 2 45lbs bumper
Probably had more in the tank on the last set, Wendler says you shouldn't kill yourself though. Good enough.
Work Capacity
7 rounds (+ 10 push ups but we didn't report partials) at 95lbs
Didn't get to really warm this up properly but it still went okay. I lost control of the bar after 4 OHS in the last set, tried to snatch it back up real quick and failed the snatch so I didn't have time to finish the round. Sad. This one was hard on my wrists. As usual pushups are hard.
Sunday, February 19, 2012
Saturday, February 18, 2012
Friday, February 17, 2012
Run/Thruster/Pushup/Box Jump
WOD
5 Rounds for Time:
Run 400 meters
10 Thrusters (45lb)
10 Pushups
10 Box Jumps (20″)
13:53
Skills
Muscle up drills, my elbow (it's really my bicep) didn't like this very much...
5 Rounds for Time:
Run 400 meters
10 Thrusters (45lb)
10 Pushups
10 Box Jumps (20″)
13:53
Skills
Muscle up drills, my elbow (it's really my bicep) didn't like this very much...
Thursday, February 16, 2012
Deadlift + Power Clean/Burpee pull ups/DUs
Strength
Wendler 5/3/1: Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%
Work Capacity
3 Rounds for Time:
5 Power Cleans (155/105lb)
10 Chest-to-Bar G.I. Janes (burpee pull ups)
25 double unders
Strength
5 at 220
5 at 250
5 at 285
Felt like I was rounding a bit on 285 so I stopped at 5 reps.
Work Capacity
Scaled to 140lbs
6:41
Wendler 5/3/1: Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%
Work Capacity
3 Rounds for Time:
5 Power Cleans (155/105lb)
10 Chest-to-Bar G.I. Janes (burpee pull ups)
25 double unders
Strength
5 at 220
5 at 250
5 at 285
Felt like I was rounding a bit on 285 so I stopped at 5 reps.
Work Capacity
Scaled to 140lbs
6:41
Wednesday, February 15, 2012
Press + DL/HPC/Thruster/Chin up/Push up/T2B + Row
Strength
Wendler 5/3/1: Press
5 @ 65%
5 @ 75%
5+ @ 85%
Work Capacity
10 min AMRAP:
1 Deadlift (115/85)
1 Hang Power Clean
1 Thruster
3 Weighted Chin-ups (DB, palms in, no kipping)
3 Pushups
3 Toes-to-Bar
Cash Out
Sprint 500 meter row
Strength
5 at 70lbs
5 at 80lbs
9 at 90lbs
Work Capacity
9 rounds, 25lbs dumbbell
(I also did another set of the barbell stuff but didn't have time to finish the round)
Cash Out
1:42.2, same time as last time (1:42 on 2/2/2012)
Wendler 5/3/1: Press
5 @ 65%
5 @ 75%
5+ @ 85%
Work Capacity
10 min AMRAP:
1 Deadlift (115/85)
1 Hang Power Clean
1 Thruster
3 Weighted Chin-ups (DB, palms in, no kipping)
3 Pushups
3 Toes-to-Bar
Cash Out
Sprint 500 meter row
Strength
5 at 70lbs
5 at 80lbs
9 at 90lbs
Work Capacity
9 rounds, 25lbs dumbbell
(I also did another set of the barbell stuff but didn't have time to finish the round)
Cash Out
1:42.2, same time as last time (1:42 on 2/2/2012)
Tuesday, February 14, 2012
Monday, February 13, 2012
5x3 Back Squat
3-3-3-2-1 at 230
Fuck. 3 rep PR in the first set though.
13 stupid burpees for the stupid burpee thing. I wouldn't mind if it wasn't for these stupid back squats fucking up my elbow. No more back squats this week, going back to business as usual for a couple weeks I hope.
Fuck. 3 rep PR in the first set though.
13 stupid burpees for the stupid burpee thing. I wouldn't mind if it wasn't for these stupid back squats fucking up my elbow. No more back squats this week, going back to business as usual for a couple weeks I hope.
Sunday, February 12, 2012
Saturday, February 11, 2012
Friday, February 10, 2012
Back Squat + Power Clean/Box Jump/Chin up/Double Under
Strength
Try for a 5 rep max back squat PR
225- PR, woooo!
Work Capacity
3 Rounds for Time:
3 Power Cleans (165/110)
6 Box Jumps (30/24″)
9 Chin Ups (strict, palms in)
50 Double Unders
5:48 at 135lbs
19 burpees because I missed yesterday for the stupid burpee thing.
Try for a 5 rep max back squat PR
225- PR, woooo!
Work Capacity
3 Rounds for Time:
3 Power Cleans (165/110)
6 Box Jumps (30/24″)
9 Chin Ups (strict, palms in)
50 Double Unders
5:48 at 135lbs
19 burpees because I missed yesterday for the stupid burpee thing.
Thursday, February 9, 2012
Pull ups/push ups/squats
2 rope climbs, 19-20'
Every minute on the minute for 21 minutes
5 pull ups
10 push ups
15 squats
Done. First... 18-19 rounds unbroken. All butterfly pullups except one where I messed up the rhythm and did a regular one on the last rep.
I can also cross "legit 20 rounds of Cindy" off my list.Wednesday, February 8, 2012
Press + DUs/Push Press/Floor Wipers/Grasshoppers/Burpees + Ring Dips
Strength
Wendler 5/3/1: Press
5 @ 40%
5 @ 50%
5 @ 60%
Work Capacity
40 Double Unders
30 Push Press (75/45lb)
20 Floor Wipers (75/45lb)
10 Grasshoppers
5 Burpees
5 Burpees
10 Grasshoppers
20 Floor Wipers
30 Push Press
40 Double Unders
Cash Out
Ring Dips 3×10
Strength
5 at 45lbs
5 at 50lbs
5 at 60lbs
Heh, do-load week.
Work Capacity
5:22, did 16 grasshoppers in the second set by accident.
Cash Out
Completed, strict
Wendler 5/3/1: Press
5 @ 40%
5 @ 50%
5 @ 60%
Work Capacity
40 Double Unders
30 Push Press (75/45lb)
20 Floor Wipers (75/45lb)
10 Grasshoppers
5 Burpees
5 Burpees
10 Grasshoppers
20 Floor Wipers
30 Push Press
40 Double Unders
Cash Out
Ring Dips 3×10
Strength
5 at 45lbs
5 at 50lbs
5 at 60lbs
Heh, do-load week.
Work Capacity
5:22, did 16 grasshoppers in the second set by accident.
Cash Out
Completed, strict
Tuesday, February 7, 2012
Monday, February 6, 2012
Back Squat
WOD
5x3 back squat
225lbs (3 rep PR)
Skills
Double unders
Butterfly pull-up drills and practice
Chest to bar pull-up practice
I also did my burpees for the stupid burpee thing.
5x3 back squat
225lbs (3 rep PR)
Skills
Double unders
Butterfly pull-up drills and practice
Chest to bar pull-up practice
I also did my burpees for the stupid burpee thing.
Sunday, February 5, 2012
Saturday, February 4, 2012
Friday, February 3, 2012
Back Squat + Power Clean/Box Jump/Run
Strength
Find your 5 rep max back squat
220lbs (PR)
Work Capacity
3 Rounds for Time:
5 Power Cleans (155/105)
7 Box Jumps (30/24″)
Run 200 meters
5:26, scaled to 135lbs
Find your 5 rep max back squat
220lbs (PR)
Work Capacity
3 Rounds for Time:
5 Power Cleans (155/105)
7 Box Jumps (30/24″)
Run 200 meters
5:26, scaled to 135lbs
Thursday, February 2, 2012
"Annie" + Row
Buy In
Goal Work
WOD
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Cash Out
Row 500 meters for time
Buy In
WOD
5:45 (PR)
Cash Out
1:42 (not sure, I'll check sometime maybe)
Goal Work
WOD
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Cash Out
Row 500 meters for time
Buy In
- Muscle up practice
- Attempted bar muscle ups
- Butterfly drills and practice
WOD
5:45 (PR)
Cash Out
1:42 (not sure, I'll check sometime maybe)
Wednesday, February 1, 2012
Press + DL/HPC/FS/PJ + Chin Ups
WOD
Strength
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%
Work Capacity
7 min AMRAP:
3 Deadlifts (95/65lb)
3 Hang Power Cleans (95/65lb)
3 Front Squats (95/65lb)
3 Push Jerks (95/65lb)
Cash Out
AMRAP
Dead Hang Chin Ups (unbroken)
Strength
5 at 75lbs
3 at 85lbs
8 at 95lbs
Work Capacity
More like grip capacity
11 rounds
Cash Out
More like my hands can't hold on to the bar out... that didn't work so well
17 chin ups (palms in)
Skills
Did some mobility stuff for my elbow which is bothering me due to doing all these back squats
Butterfly pull-up drill and practice
Strength
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%
Work Capacity
7 min AMRAP:
3 Deadlifts (95/65lb)
3 Hang Power Cleans (95/65lb)
3 Front Squats (95/65lb)
3 Push Jerks (95/65lb)
Cash Out
AMRAP
Dead Hang Chin Ups (unbroken)
Strength
5 at 75lbs
3 at 85lbs
8 at 95lbs
Work Capacity
More like grip capacity
11 rounds
Cash Out
More like my hands can't hold on to the bar out... that didn't work so well
17 chin ups (palms in)
Skills
Did some mobility stuff for my elbow which is bothering me due to doing all these back squats
Butterfly pull-up drill and practice
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