Was traveling and just wanted some easy recovery after a busy weekend competition. So just did stuff at the hotel gym:
1 mile run (super slow at 5mph)
Shoulder/hip/leg mobility stuff
Shoulder press 3x10 (30, 35, 40)
Pistols 3x10 to bench (each leg)
Pushups 3x25
Situps 3x25
Stretching
Lat pull down 3x10 @85# (max available)
Torso rotation on machine 3x10 @25#
Kettlebell swings w/dumbell 3x25 (35, 45, 50)
Tuesday, July 31, 2012
Saturday, July 28, 2012
07/28 CF Competition
Okay, so I did this competition today:
http://www.herculescrossfit.com/blog/2012/7/15/wods-for-battle-of-the-sexes.html
This was my first ever CF competition - totally nervous leading up to it and during it too. But I exceeded all of my expectations! So happy! Finished 10th out of 31. Totally happy with that and I nearly won the Clean and Jerk ladder (2nd place). As expected, the longer metcons were going to be rough on me since the training hasn't focused on those. But I finished mid pack on those so not too shabby.
I did the floater WOD first thing in the morning. So happy I did that then. Got hot in the afternoon and the wait was long.
4 minute AMRAP
Plate burpee wall climb (35# plate, 6' high wall)
Deceptively tough. 24 reps. Good for 13/31. Exactly the number I was thinking I could get.
WOD #1
Sevens
7 Pull ups
7 Box Jumps, 24inch
7 Slosh Pipe Overhead Squats, 30lbs 5ft long
**7 minute AMRAP
>>>Box jumps must have FULL foot on the box and FULL extension at the hip
>>>Slosh pipe, must have hands inside the caps, no resting it on your head
I had practiced this one earlier in the week. Was shooting for 6 full rounds. Got no repped a few times on the dang box jumps since the standard was a full foot on the box. But still exceeded my goal and did 6 full rounds + 7 pullups + 3 box jumps. Good for 12/31.
WOD #2
Clean & Jerk Ladder
You will have 45 seconds at each bar. You may make as many attempts within that time.
Womens bars: Start at 75lbs and end at 175lbs
Mens bars: Start at 135lbs and end at 295lbs
This round is scored by bodyweight % lifted
I figured I could do well on this one since it was measured against your bodyweight. I knew I had done 195# before so that would put me in a pretty good spot I figured. I actually hit 215# for a big PR so that was sweet! Actually almost cleaned 235# on my second attempt, but since I only know how to power clean, it was no dice. Easily could've caught it in a squat (got the bar high enough - and my front squat is 260#). Just no technique doing that yet... Good for 2/31!!! If there was a 225# weight I could've gotten that. And that would've won me the event!
WOD #3
For time:
50 Double Unders (PLEASE bring your own jump rope if you have one. If not we can supply but please turn it back in. Last comp we had over 8 stolen!)
40 Deadlifts 95/135lbs
30 Wall Balls, 14/20lbs 10 ft line
20 Toes to Bar
150m Plate Waiters Walk, 25/35lbs (NO FINGERS IN THE HOLE OF THE PLATE!!) You may switch arms at any time, but feet must stop if the plate comes down.
50 Double Unders
**12 minute cap**
My goal was just to finish this under the cap. I was actually going pretty well until the waiter's walk. That thing killed me! Took me 7 stops and 3 minutes to complete. But I did finish it under the time cap at 11:11. Good for 17/31.
Overall finish 10th out of 31 competitors!
http://www.herculescrossfit.com/blog/2012/7/15/wods-for-battle-of-the-sexes.html
This was my first ever CF competition - totally nervous leading up to it and during it too. But I exceeded all of my expectations! So happy! Finished 10th out of 31. Totally happy with that and I nearly won the Clean and Jerk ladder (2nd place). As expected, the longer metcons were going to be rough on me since the training hasn't focused on those. But I finished mid pack on those so not too shabby.
I did the floater WOD first thing in the morning. So happy I did that then. Got hot in the afternoon and the wait was long.
4 minute AMRAP
Plate burpee wall climb (35# plate, 6' high wall)
Deceptively tough. 24 reps. Good for 13/31. Exactly the number I was thinking I could get.
WOD #1
Sevens
7 Pull ups
7 Box Jumps, 24inch
7 Slosh Pipe Overhead Squats, 30lbs 5ft long
**7 minute AMRAP
>>>Box jumps must have FULL foot on the box and FULL extension at the hip
>>>Slosh pipe, must have hands inside the caps, no resting it on your head
I had practiced this one earlier in the week. Was shooting for 6 full rounds. Got no repped a few times on the dang box jumps since the standard was a full foot on the box. But still exceeded my goal and did 6 full rounds + 7 pullups + 3 box jumps. Good for 12/31.
WOD #2
Clean & Jerk Ladder
You will have 45 seconds at each bar. You may make as many attempts within that time.
Womens bars: Start at 75lbs and end at 175lbs
Mens bars: Start at 135lbs and end at 295lbs
This round is scored by bodyweight % lifted
I figured I could do well on this one since it was measured against your bodyweight. I knew I had done 195# before so that would put me in a pretty good spot I figured. I actually hit 215# for a big PR so that was sweet! Actually almost cleaned 235# on my second attempt, but since I only know how to power clean, it was no dice. Easily could've caught it in a squat (got the bar high enough - and my front squat is 260#). Just no technique doing that yet... Good for 2/31!!! If there was a 225# weight I could've gotten that. And that would've won me the event!
WOD #3
For time:
50 Double Unders (PLEASE bring your own jump rope if you have one. If not we can supply but please turn it back in. Last comp we had over 8 stolen!)
40 Deadlifts 95/135lbs
30 Wall Balls, 14/20lbs 10 ft line
20 Toes to Bar
150m Plate Waiters Walk, 25/35lbs (NO FINGERS IN THE HOLE OF THE PLATE!!) You may switch arms at any time, but feet must stop if the plate comes down.
50 Double Unders
**12 minute cap**
My goal was just to finish this under the cap. I was actually going pretty well until the waiter's walk. That thing killed me! Took me 7 stops and 3 minutes to complete. But I did finish it under the time cap at 11:11. Good for 17/31.
Overall finish 10th out of 31 competitors!
Thursday, July 26, 2012
07/26 WOD
Clean practice. Tried squat cleans but no luck there. Will have to power clean everything on 7/28...
GPP warmup: 500 singleunders, shoulder/leg/hip mobility stuff, CFWUx1+ (OHS w/slosh pipe, 20 reverse hypers, 20 GHD stuff, ring dips, strict pullups fat bar)
GPP warmup: 500 singleunders, shoulder/leg/hip mobility stuff, CFWUx1+ (OHS w/slosh pipe, 20 reverse hypers, 20 GHD stuff, ring dips, strict pullups fat bar)
Wednesday, July 25, 2012
Tuesday, July 24, 2012
07/24 WOD
Did 1/2 the chipper that will be at my CF competition:
25 doubleunders
20 deadlifts @135#
15 wall balls @20#/10'
10 toes to bar
75m waiter's walk 35# plate
25 doubleunders
5:46
This was pretty tough as I'm not good at doubleunders, wall balls, and toes to bar. Never did the waiter's walk before either. Glad to have tried this before the competition.
GPP warmup: 500 singleunders, shoulder/leg/hip mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD x20, ring dips)
C/D: doubleunder practice, shoulder mobility stuff, jerk practice
25 doubleunders
20 deadlifts @135#
15 wall balls @20#/10'
10 toes to bar
75m waiter's walk 35# plate
25 doubleunders
5:46
This was pretty tough as I'm not good at doubleunders, wall balls, and toes to bar. Never did the waiter's walk before either. Glad to have tried this before the competition.
GPP warmup: 500 singleunders, shoulder/leg/hip mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD x20, ring dips)
C/D: doubleunder practice, shoulder mobility stuff, jerk practice
Monday, July 23, 2012
07/23 WOD
"Sevens"
7 min AMRAP of:
7 pullups
7 box jumps 24"
7 slosh pipe OHS @40#
This is one of the WODs released for the CF competition I'm doing so thought I would get some practice in. Went pretty hard, maybe not all in. Did 5 full rounds + 7 pullups + 2 box jumps. Perfected the technique for getting the slosh pipe overhead - the OHS were easy once the pipe was overhead.
GPP warmup: 450 singleunders, doubleunder practice, shoulder/leg/hip mobility stuff, 10 pullups, 10 ring dips, 3x7 slosh pipe OHS @40#
C/D: waiter walk 75 yards @25# each arm
Clean and jerk practice: 65#x2, 95#x2, 115#x2, 135#x1, 155#x1, 175#x1, 195# (failed 3x)
7 min AMRAP of:
7 pullups
7 box jumps 24"
7 slosh pipe OHS @40#
This is one of the WODs released for the CF competition I'm doing so thought I would get some practice in. Went pretty hard, maybe not all in. Did 5 full rounds + 7 pullups + 2 box jumps. Perfected the technique for getting the slosh pipe overhead - the OHS were easy once the pipe was overhead.
GPP warmup: 450 singleunders, doubleunder practice, shoulder/leg/hip mobility stuff, 10 pullups, 10 ring dips, 3x7 slosh pipe OHS @40#
C/D: waiter walk 75 yards @25# each arm
Clean and jerk practice: 65#x2, 95#x2, 115#x2, 135#x1, 155#x1, 175#x1, 195# (failed 3x)
Thursday, July 19, 2012
07/19 WOD
ASWOD Bench 3x5 (add 2.5 lbs to last workout)
DWOD
Complete 5 rounds:
1 Minute - Max Reps 2 Arm KB Push Press - 1.5 pood
1 Minute - Max Reps Strict Pull Ups
Post total reps
Bench felt pretty solid at 197.5#. Movin' on up...
Scaled the DWOD weight to 40# dumbells (don't have pairs of kb's anyhow). Started off nicely, faded hard.
Push press: 20-12-11-8-8
Strict pullups: 10-10-10-7-7
Total reps: 59+44=103
GPP warmup: 500 barefoot singleunders, shoulder mobility stuff, reverse hypers x10 slow, 10 ring dips, 10 kipping pullups
Bench warmup: 135x5, 155x3, 175x2, 185x1
Push press warmup: 25# db's x10, 30# db's x 8
DWOD
Complete 5 rounds:
1 Minute - Max Reps 2 Arm KB Push Press - 1.5 pood
1 Minute - Max Reps Strict Pull Ups
Post total reps
Bench felt pretty solid at 197.5#. Movin' on up...
Scaled the DWOD weight to 40# dumbells (don't have pairs of kb's anyhow). Started off nicely, faded hard.
Push press: 20-12-11-8-8
Strict pullups: 10-10-10-7-7
Total reps: 59+44=103
GPP warmup: 500 barefoot singleunders, shoulder mobility stuff, reverse hypers x10 slow, 10 ring dips, 10 kipping pullups
Bench warmup: 135x5, 155x3, 175x2, 185x1
Push press warmup: 25# db's x10, 30# db's x 8
Wednesday, July 18, 2012
07/18 WOD
Skill Work
Well, got a CF competition coming up, so need to practice on some skills. Did several sets of 20 double unders and several sets of 10 toes to bars. Feeling decent on them, maybe not as fluid as could be but will continue to work on these.
Warmup: 500 singleunders
Well, got a CF competition coming up, so need to practice on some skills. Did several sets of 20 double unders and several sets of 10 toes to bars. Feeling decent on them, maybe not as fluid as could be but will continue to work on these.
Warmup: 500 singleunders
Monday, July 16, 2012
07/16 WOD
10,000 lbs
Complete 10 rounds for time of:
1 Squat - 365 lbs
1 Press - 180 lbs
1 Deadlift - 455 lbs
*The goal is to lift 10,000 lbs as fast as possible.
*If you must scale, adjust the weights so you can complete the 10,000 lbs in the least amount of the sets. You still can only do one rep at a time and must cycle through all three lifts to complete a single round.
Post fastest times
Okay, scaled to the following weights:
Squat - 275 lbs
Press - 125 lbs
Deadlift - 370 lbs
Worked out perfectly to 13 rounds. Pretty rough WOD - about 85-90% of my CF Total. Deadlift felt heavy. So for rounds 6-12 changed the weight to 365#. Upped the squat weight in the same rounds to 280#. All was good after that. Time was slow. 38:46
GPP warmup: 500 barefoot singleunders, shoulder/leg/hip mobility stuff, CFWUx1+ (OHS@65#, reverse hypers slow x10, GHD stuff x20, ring dips)
Squat warmup: (box squats) 5@95#, 5@135#, 3@185#, 2@230#, 1@245#
Press warmup: 5@30#, 3@80#, 2@100#, 1@110#
Deadlift warmup: 5@135#, 5@185#, 3@255#, 2@285#, 1@325#
Complete 10 rounds for time of:
1 Squat - 365 lbs
1 Press - 180 lbs
1 Deadlift - 455 lbs
*The goal is to lift 10,000 lbs as fast as possible.
*If you must scale, adjust the weights so you can complete the 10,000 lbs in the least amount of the sets. You still can only do one rep at a time and must cycle through all three lifts to complete a single round.
Post fastest times
Okay, scaled to the following weights:
Squat - 275 lbs
Press - 125 lbs
Deadlift - 370 lbs
Worked out perfectly to 13 rounds. Pretty rough WOD - about 85-90% of my CF Total. Deadlift felt heavy. So for rounds 6-12 changed the weight to 365#. Upped the squat weight in the same rounds to 280#. All was good after that. Time was slow. 38:46
GPP warmup: 500 barefoot singleunders, shoulder/leg/hip mobility stuff, CFWUx1+ (OHS@65#, reverse hypers slow x10, GHD stuff x20, ring dips)
Squat warmup: (box squats) 5@95#, 5@135#, 3@185#, 2@230#, 1@245#
Press warmup: 5@30#, 3@80#, 2@100#, 1@110#
Deadlift warmup: 5@135#, 5@185#, 3@255#, 2@285#, 1@325#
Saturday, July 14, 2012
07/14 WODs
ASWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
Okay, have told myself I need to learn how to do these better. Did a lot of form work, including using the hook grip (which I had never done before). I think I got a little better - not every rep was perfect, but some felt amazingly light as I launched the hips. I setup boxes and did hang power cleans for practice. As the one video says, if you can't do hang power cleans you can't do power cleans. So that is where I focused.
Power clean warmup: 8@65#, 5@95#, 3@135#, 2@155#, 1@165# (form broke down, lowered the weight for practice). I did front squats starting at the 135# weight.
135#x2, 115# 3x5, 135# 2x5
Also did some front squat work to try to strengthen my core and prevent my torso from caving during regular squats. It has been some time since I've done those. Wow, forgot how those felt. But with improved hand position (from the clean practice), I felt pretty solid. Ended up getting a 1RM despite the lack of front squatting. Pretty cool! 260#
185 - 195 - 205 - 215 - 225 - 235 - 245 - 260
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @65#, 10 slow reverse hypers, GHD stuff x10 reps, ring dips, strict pullups on fat bar)
Power Clean 5x3 (add 2.5 lbs to last workout)
Okay, have told myself I need to learn how to do these better. Did a lot of form work, including using the hook grip (which I had never done before). I think I got a little better - not every rep was perfect, but some felt amazingly light as I launched the hips. I setup boxes and did hang power cleans for practice. As the one video says, if you can't do hang power cleans you can't do power cleans. So that is where I focused.
Power clean warmup: 8@65#, 5@95#, 3@135#, 2@155#, 1@165# (form broke down, lowered the weight for practice). I did front squats starting at the 135# weight.
135#x2, 115# 3x5, 135# 2x5
Also did some front squat work to try to strengthen my core and prevent my torso from caving during regular squats. It has been some time since I've done those. Wow, forgot how those felt. But with improved hand position (from the clean practice), I felt pretty solid. Ended up getting a 1RM despite the lack of front squatting. Pretty cool! 260#
185 - 195 - 205 - 215 - 225 - 235 - 245 - 260
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @65#, 10 slow reverse hypers, GHD stuff x10 reps, ring dips, strict pullups on fat bar)
Thursday, July 12, 2012
07/12 WODs
DWOD
Find 1 RM Box Jump
then...
6 x 60 yards Sprints
*Rest 60 seconds between sprints
Post highest jump & fastest times
Okay, had us do the DWOD first. My sciatic nerve was flaring up big time. Did not feel very comfortable. No explosion. The box jump turned into a near disaster, as I ate it trying 48.5". This was a height I had done before with relative ease (best height is 53" flat footed, 56" one stepping it). So that was a bit disappointing.
The sprints I decided I would just take it easy. That helped loosen things up a bit, so I ran faster and ended up doing fairly well considering. Slight uphill on our street.
Warmup sprints: 11:09 - 9:13 - 8:30
Real sprints: missed the timer on the first one - 7:33 - 7:33 - 7:31 - 7:58 - 7:63
ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
Well the squat weight was 275#, but as noted above, wasn't feeling it. As a matter of fact couldn't even finish my warmup as I failed at one rep @255#. Sciatic nerve sucked the life out of me. Skipped the squats. I was trying too to improve my form after watching the squat series, "So You Think You Can Squat". Probably didn't help either.
Was pretty demoralized after a bad night, but figured I could save it by doing the bench press. I was able to complete the WOD @195#. Felt heavy but everything did tonight. Glad I made it through this at least. Decided to do some 1RM testing for the C/D. 215#x1, 235#x1. Not bad. Short of my 240 1RM PR but considering how things went tonight, I'll take it!
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 10 slow reverse hypers, GHD stuff x10 reps, ring dips)
Squat warmup: box squats - 5@45#. 5@95#, 5@135#, 3@185#, 2@235#, 1@255#(F)
Bench press warmup: 5@135#, 3@155#, 2@175#, 1@185#
Find 1 RM Box Jump
then...
6 x 60 yards Sprints
*Rest 60 seconds between sprints
Post highest jump & fastest times
Okay, had us do the DWOD first. My sciatic nerve was flaring up big time. Did not feel very comfortable. No explosion. The box jump turned into a near disaster, as I ate it trying 48.5". This was a height I had done before with relative ease (best height is 53" flat footed, 56" one stepping it). So that was a bit disappointing.
The sprints I decided I would just take it easy. That helped loosen things up a bit, so I ran faster and ended up doing fairly well considering. Slight uphill on our street.
Warmup sprints: 11:09 - 9:13 - 8:30
Real sprints: missed the timer on the first one - 7:33 - 7:33 - 7:31 - 7:58 - 7:63
ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
Well the squat weight was 275#, but as noted above, wasn't feeling it. As a matter of fact couldn't even finish my warmup as I failed at one rep @255#. Sciatic nerve sucked the life out of me. Skipped the squats. I was trying too to improve my form after watching the squat series, "So You Think You Can Squat". Probably didn't help either.
Was pretty demoralized after a bad night, but figured I could save it by doing the bench press. I was able to complete the WOD @195#. Felt heavy but everything did tonight. Glad I made it through this at least. Decided to do some 1RM testing for the C/D. 215#x1, 235#x1. Not bad. Short of my 240 1RM PR but considering how things went tonight, I'll take it!
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 10 slow reverse hypers, GHD stuff x10 reps, ring dips)
Squat warmup: box squats - 5@45#. 5@95#, 5@135#, 3@185#, 2@235#, 1@255#(F)
Bench press warmup: 5@135#, 3@155#, 2@175#, 1@185#
Tuesday, July 10, 2012
07/10 WOD
ASWOD
Deadlift 5 RM
Okay, felt solid at 345#. Really good as a matter of fact. So decided to do some more 1RM testing. This time though I increased the weight a bit more incrementally than last time. 385# felt easy. Time for new 1RM @405# - YES! No problem. Let's throw on 10 more pounds. New 1RM @415#. Kick a$$!!! This CF Football works!!!
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups fat bar)
Deadlift warmup: 5@135#, 5@185#, 3@255#, 2@285#, 1@325#
Deadlift 5 RM
Okay, felt solid at 345#. Really good as a matter of fact. So decided to do some more 1RM testing. This time though I increased the weight a bit more incrementally than last time. 385# felt easy. Time for new 1RM @405# - YES! No problem. Let's throw on 10 more pounds. New 1RM @415#. Kick a$$!!! This CF Football works!!!
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups fat bar)
Deadlift warmup: 5@135#, 5@185#, 3@255#, 2@285#, 1@325#
Monday, July 9, 2012
07/09 WODs
ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)
Okay, things are starting to get heavy for me. The box squats are helping, but I still have some significant hip weakness or something. Hamstrings/glutes whatever. Completed the workout. I'm sure the form wasn't great. 270#
Press at 115# is getting heavier. Will be interesting to see how 120# feels when I get there. So weak.
DWOD
Complete 5 rounds for time:
100 yard shuttle run
Max rope climbs in 1 minute - 15 ft rope
*For shuttle run, sprint out 50 yards, touch and sprint back to the line.
Okay, don't have a 15' rope, but have an 11' one. Did my usual, no jumping to start and get head all the way to the top. I think it is pretty close to equivalent. Need to work on the descent though as I drop off pretty far up since I'm not that high up.
Total time was 6:55. Rope climbs: 2-2-1-1-1
GPP warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility, 10 kipping pullups
Squat warmup: box squat - 5@95#, 5@135#, 3@185#, 2@230#, 1@245#
Press warmup: 6@45#, 5@65#, 3@85#, 2@95#, 1@105#
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)
Okay, things are starting to get heavy for me. The box squats are helping, but I still have some significant hip weakness or something. Hamstrings/glutes whatever. Completed the workout. I'm sure the form wasn't great. 270#
Press at 115# is getting heavier. Will be interesting to see how 120# feels when I get there. So weak.
DWOD
Complete 5 rounds for time:
100 yard shuttle run
Max rope climbs in 1 minute - 15 ft rope
*For shuttle run, sprint out 50 yards, touch and sprint back to the line.
Okay, don't have a 15' rope, but have an 11' one. Did my usual, no jumping to start and get head all the way to the top. I think it is pretty close to equivalent. Need to work on the descent though as I drop off pretty far up since I'm not that high up.
Total time was 6:55. Rope climbs: 2-2-1-1-1
GPP warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility, 10 kipping pullups
Squat warmup: box squat - 5@95#, 5@135#, 3@185#, 2@230#, 1@245#
Press warmup: 6@45#, 5@65#, 3@85#, 2@95#, 1@105#
Sunday, July 8, 2012
Saturday, July 7, 2012
07/07 WOD
3 hours of kayaking!!! Including chauffering several people in the tandem. Great day on the water!
Friday, July 6, 2012
07/06 WOD
ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
I have to be careful here - I've been skipping a lot of the DWODs. Need to break that. Squat up to 265#, shot video of the squat. Late in the reps torso tilted forward. Still got the rep up, but if I'm able to keep going heavier I'll need to keep more upright.
Bench felt heavier this time - just 2.5# added to last time, no way I could do 9 reps on my final set.
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups fat bar)
Squat warmup: box squats - 5@95#, 5@135#, 3@185#, 2@230#, 1@245#
Bench press warmup: 5@135#, 3@155#, 2@175#, 1@185#
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
I have to be careful here - I've been skipping a lot of the DWODs. Need to break that. Squat up to 265#, shot video of the squat. Late in the reps torso tilted forward. Still got the rep up, but if I'm able to keep going heavier I'll need to keep more upright.
Bench felt heavier this time - just 2.5# added to last time, no way I could do 9 reps on my final set.
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups fat bar)
Squat warmup: box squats - 5@95#, 5@135#, 3@185#, 2@230#, 1@245#
Bench press warmup: 5@135#, 3@155#, 2@175#, 1@185#
Thursday, July 5, 2012
07/05 WOD
Took a nice stroll on the beach with my daughter in Santa Cruz. Then carried her about 1/2 mile on my back. 65#. Nice day!
Wednesday, July 4, 2012
07/04 WOD
ASWOD
Deadlift 5 RM (add 10 lbs to last workout)
335# felt heavier. Didn't try any crazy 1RM's... :) Felt tired. Skipped DWOD.
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips)
Deadlift warmup: 5@135#, 5@185#, 3@255#, 1@305#
Deadlift 5 RM (add 10 lbs to last workout)
335# felt heavier. Didn't try any crazy 1RM's... :) Felt tired. Skipped DWOD.
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips)
Deadlift warmup: 5@135#, 5@185#, 3@255#, 1@305#
Tuesday, July 3, 2012
07/03 WODs
ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)
Did the strength WODs about 5 hours before the DWOD. 260# for the squat, press is still sorry at 112.5#. Squat felt good but things are definitely getting heavier. Warming up/practicing with box squats. I think those things are helping me. Definitely have some work to do on squatting.
Press was fine. Nothing eventful. Wish I could get this number up!
DWOD
Complete 6 rounds:
Sprint 200 meters
*Rest 3:1 (3:1 means however long it took you to sprint 200 meters times your rest by 3)
*Example 45 seconds: 2:15 seconds
Well, it was super late and I need practice with my doubleunders. So I substituted 30 seconds of doubleunders for the sprints. I ended up doing 10 rounds instead too, as my technique wasn't great so I needed more volume. Tried many different ropes to try to figure out which one was best for me:
Rogue rope: 42-26-22
Bare cable rope (heavier): 41-34-31
Rogue rope: 28-26
White training rope: 22-29
Warmup with just some jump roping. Cooled down with some T2B practice.
GPP warmup (before ASWOD): 500 barefoot singleunders, shoulder/hip/leg mobility, 20 reverse hypers
Squat warmup: box squats - 5@95#, 5@135#, 3@185#, 3@205#, 2@230#, 1@245#
Press warmup: 6@45#, 5@65#, 3@85#, 2@95#, 1@105#
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)
Did the strength WODs about 5 hours before the DWOD. 260# for the squat, press is still sorry at 112.5#. Squat felt good but things are definitely getting heavier. Warming up/practicing with box squats. I think those things are helping me. Definitely have some work to do on squatting.
Press was fine. Nothing eventful. Wish I could get this number up!
DWOD
Complete 6 rounds:
Sprint 200 meters
*Rest 3:1 (3:1 means however long it took you to sprint 200 meters times your rest by 3)
*Example 45 seconds: 2:15 seconds
Well, it was super late and I need practice with my doubleunders. So I substituted 30 seconds of doubleunders for the sprints. I ended up doing 10 rounds instead too, as my technique wasn't great so I needed more volume. Tried many different ropes to try to figure out which one was best for me:
Rogue rope: 42-26-22
Bare cable rope (heavier): 41-34-31
Rogue rope: 28-26
White training rope: 22-29
Warmup with just some jump roping. Cooled down with some T2B practice.
GPP warmup (before ASWOD): 500 barefoot singleunders, shoulder/hip/leg mobility, 20 reverse hypers
Squat warmup: box squats - 5@95#, 5@135#, 3@185#, 3@205#, 2@230#, 1@245#
Press warmup: 6@45#, 5@65#, 3@85#, 2@95#, 1@105#
Sunday, July 1, 2012
07/01 WOD
ASWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
I have got to figure out how to do cleans better. Felt another tweak in my left forearm/shoulder so killed it after two reps on the first set. Time for a reset to work strictly on form. Suckage. Weight was 185#
GPP Warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, 20 T2B's, 20 GHD extensions, 5 regular dips/5 weighted dips @25#)
Power clean warmup: 8@45#, 5@95#, 3@142.5#, 2@161.5#, 1@180#
Power Clean 5x3 (add 2.5 lbs to last workout)
I have got to figure out how to do cleans better. Felt another tweak in my left forearm/shoulder so killed it after two reps on the first set. Time for a reset to work strictly on form. Suckage. Weight was 185#
GPP Warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, 20 T2B's, 20 GHD extensions, 5 regular dips/5 weighted dips @25#)
Power clean warmup: 8@45#, 5@95#, 3@142.5#, 2@161.5#, 1@180#
Friday, June 29, 2012
06/29 WOD
ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
Squat weight 255#, bench press 190#
Felt solid on the squat. Weight is moving up. Bench felt really good. Last set of 5 I actually did 9 reps. Since I had so much success with my handy dandy online max rep calculator, I did the same for the bench press. Said 260# would be my 1RM. Well, again like a dummy I just threw that much weight on the bar (no progression). No way. Too much volume beforehand. Tried 255# and 245# also no dice. Next time I will try with a more reasonable progression. My 1RM for bench is 240# so I'm curious to see if I can get beyond that.
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups on fat bar)
Squat warmup: 10 air, 5@135#, 3@202.5#, 2@229#, 1@244#
Bench warmup: 5@135#, 3@155#, 2@175#, 1@185#
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
Squat weight 255#, bench press 190#
Felt solid on the squat. Weight is moving up. Bench felt really good. Last set of 5 I actually did 9 reps. Since I had so much success with my handy dandy online max rep calculator, I did the same for the bench press. Said 260# would be my 1RM. Well, again like a dummy I just threw that much weight on the bar (no progression). No way. Too much volume beforehand. Tried 255# and 245# also no dice. Next time I will try with a more reasonable progression. My 1RM for bench is 240# so I'm curious to see if I can get beyond that.
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups on fat bar)
Squat warmup: 10 air, 5@135#, 3@202.5#, 2@229#, 1@244#
Bench warmup: 5@135#, 3@155#, 2@175#, 1@185#
Thursday, June 28, 2012
06/28 WOD
Row 5K
Active recovery day - rowed a nice easy 5K in 24:45. Did lots of mobility stuff too!
Active recovery day - rowed a nice easy 5K in 24:45. Did lots of mobility stuff too!
Wednesday, June 27, 2012
06/27 WOD
ASWOD
Deadlift 5 RM (add 10 lbs to last workout)
325# felt pretty darn easy. I punched in what I could do on a 1RM on an online calculator and at 7 reps of 325# it said 397#. I thought I could've easily done that. So I threw on 400# and went for it (probably not the smartest thing not trying to move up incrementally). On my first attempt I started picking it up and thought, "dang that is heavy." Being a bit scared I set it down. But I knew if I committed to it I could do it. So I went back for atttempt number two and got it!!! Previous PR was 385# set last year. Haven't been doing heavy deadlifts for some time now so that was pretty exciting. I was definitely riding a high after that. But not high enough to want to do the DWOD - I was pretty much exhausted so I skipped it.
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups)
Deadlift warmup: 5@135#, 5@185#, 3@255#, 1@305#
Deadlift 5 RM (add 10 lbs to last workout)
325# felt pretty darn easy. I punched in what I could do on a 1RM on an online calculator and at 7 reps of 325# it said 397#. I thought I could've easily done that. So I threw on 400# and went for it (probably not the smartest thing not trying to move up incrementally). On my first attempt I started picking it up and thought, "dang that is heavy." Being a bit scared I set it down. But I knew if I committed to it I could do it. So I went back for atttempt number two and got it!!! Previous PR was 385# set last year. Haven't been doing heavy deadlifts for some time now so that was pretty exciting. I was definitely riding a high after that. But not high enough to want to do the DWOD - I was pretty much exhausted so I skipped it.
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups)
Deadlift warmup: 5@135#, 5@185#, 3@255#, 1@305#
Tuesday, June 26, 2012
06/26 WODs
ASWOD
Squat 3 x 5 (add 5 lbs to last workout)
DWOD
As many rounds as possible in 10 minutes:
7 DB Bent Over Rows
7 DB Cleans
7 DB Push Presses
*Use 50lb dumbells
Post total rounds completed
ASWOD @250#. Progression continues.
DWOD - 7 full rounds, 35# DBs
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @65#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups)
Squat warmup: box squats - 10@65#, 6@95#, 5@135#; regular squats - 5@185#, 2@225#
Squat 3 x 5 (add 5 lbs to last workout)
DWOD
As many rounds as possible in 10 minutes:
7 DB Bent Over Rows
7 DB Cleans
7 DB Push Presses
*Use 50lb dumbells
Post total rounds completed
ASWOD @250#. Progression continues.
DWOD - 7 full rounds, 35# DBs
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @65#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups)
Squat warmup: box squats - 10@65#, 6@95#, 5@135#; regular squats - 5@185#, 2@225#
Monday, June 25, 2012
06/25 WOD
Mobility stuff only. Tired from not enough sleep the past few days and body is a bit beat up from yesterday's WOD.
Sunday, June 24, 2012
06/24 WODs
ASWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
75 Evil Wheels
DWOD
Death by Chin Up with a Ball Slam Buy In
Complete:
1 chin up the 1st minute, 2 chin ups the 2nd minute, 3 chin ups the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 1 ball slam with a 50lb ball, or as heavy as you have, before starting your chin ups.
Schedule is all jacked up due to travel. Wanted to get this one in though since I took two days off from strength training. The dreaded power clean - caught another couple on the clavicle, looks like me and a vacuum had a really fun time. Gotta figure that out. 182.5#
Evil wheels did 20-20-20-15 with about a 15-30 sec break between sets. Those suck but there are other things that suck more so I'll be happy with that.
Was expecting a little bit better performance with the chin ups, but considering I hardly ever do them I guess I shouldn't have expected too much. Used the 50# slam ball too.
8 full rounds + 1 ball slam + 4 chin ups
GPP warmup: 450 singleunders, 50 doubleunders, shoulder/wrist/forearm mobility stuff, 10 strict pullups, 10 front squats @45#, 10 GHD extensions, 20 reverse hypers
PC warmup: 10@45#, 5@95#, 3@135#, 3@165#
Mobility stuff during cool down.
Power Clean 5x3 (add 2.5 lbs to last workout)
75 Evil Wheels
DWOD
Death by Chin Up with a Ball Slam Buy In
Complete:
1 chin up the 1st minute, 2 chin ups the 2nd minute, 3 chin ups the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 1 ball slam with a 50lb ball, or as heavy as you have, before starting your chin ups.
Schedule is all jacked up due to travel. Wanted to get this one in though since I took two days off from strength training. The dreaded power clean - caught another couple on the clavicle, looks like me and a vacuum had a really fun time. Gotta figure that out. 182.5#
Evil wheels did 20-20-20-15 with about a 15-30 sec break between sets. Those suck but there are other things that suck more so I'll be happy with that.
Was expecting a little bit better performance with the chin ups, but considering I hardly ever do them I guess I shouldn't have expected too much. Used the 50# slam ball too.
8 full rounds + 1 ball slam + 4 chin ups
GPP warmup: 450 singleunders, 50 doubleunders, shoulder/wrist/forearm mobility stuff, 10 strict pullups, 10 front squats @45#, 10 GHD extensions, 20 reverse hypers
PC warmup: 10@45#, 5@95#, 3@135#, 3@165#
Mobility stuff during cool down.
Saturday, June 23, 2012
06/23 WOD
More mobility stuff! Introducing my sister and two brothers to the lacrosse balls. They liked it! Tried to find more lacrosse balls in San Luis Obispo but apparently they don't play lacrosse down there. Not a single lacrosse ball to be found at 3 different sporting goods stores.
Friday, June 22, 2012
06/22 WOD
Traveled to my mom and dad's. Used my lacrosse balls in the car while driving. Talk about improved posture. And then did some good mobility stuff down there. Lacrosse balls, 40 pound slam ball, and a Rumble Roller... Gut mashnig, bone sawing, working on junky bits... Gotta love it!
Thursday, June 21, 2012
06/21 WODs
ASWOD
Back Squat 3x5 (add 5 lbs to last workout)
Bench Press 3x5 (add 2.5 lbs to last workout)
DWOD
15, 12, 9, 6, 3 reps of:
40lb Dumbell Thruster
Dynamic Push Up
Russian Twists
Didn't I just do squats? Why yes, I did. But all this squatting will be helping me I'm sure... :) Did some more box squat practice and I think that is definitely helping me. The 245# weight this time went up better than the 240# last time. Very cool!
Bench felt very solid - no shoulder issues. Used 185# for the weight. Last set did 8 reps and probably could've eeked out another rep or two.
The DWOD was good - I used 30# dumbbells and for the Russian Twists used a 25# plate. Total time 11:48.
GPP warmup: 20 reverse hypers, shoulder/hip/leg mobility stuff
Squat warmup: box squats 10 air, 8@45#, 6@95#, 5@135#; regular squats 5@185#, 2@225#
Bench warmup: 10@45#, 5@95#, 5@135#
Too late for mobility stuff... :(
Back Squat 3x5 (add 5 lbs to last workout)
Bench Press 3x5 (add 2.5 lbs to last workout)
DWOD
15, 12, 9, 6, 3 reps of:
40lb Dumbell Thruster
Dynamic Push Up
Russian Twists
Didn't I just do squats? Why yes, I did. But all this squatting will be helping me I'm sure... :) Did some more box squat practice and I think that is definitely helping me. The 245# weight this time went up better than the 240# last time. Very cool!
Bench felt very solid - no shoulder issues. Used 185# for the weight. Last set did 8 reps and probably could've eeked out another rep or two.
The DWOD was good - I used 30# dumbbells and for the Russian Twists used a 25# plate. Total time 11:48.
GPP warmup: 20 reverse hypers, shoulder/hip/leg mobility stuff
Squat warmup: box squats 10 air, 8@45#, 6@95#, 5@135#; regular squats 5@185#, 2@225#
Bench warmup: 10@45#, 5@95#, 5@135#
Too late for mobility stuff... :(
Wednesday, June 20, 2012
06/20 WODs
ASWOD
Deadlift 5RM
DWOD
On the minute:
2 Power Snatch and 10 Sledge Strikes, alternating arms, for 15 minutes
*Use 85% of Power Snatch from 6-12-2012 SWOD
**10 sledge strikes total, 5 per side
Okay haven't pulled a heavy deadlift since my shoulder injury. Picked out a number I thought was doable and reasonable and went after it - I did this weight at the CF seminar I attended easily for 1 rep. Low back was a bit tired, but weight went up pretty easily.
315#
Nice to know there is more in the tank. Looking forward to doing more deadlifts now that the shoulder is feeling pretty much better (might never get 100% ever).
Well, suck at anything snatch related (at least the Olympic weightlifting related stuff). Used only 95# for the two power snatches. Don't have a tire to hit with the sledgehammer, so did ball slams with a 20# ball (should've gone heavier). I did 16 rounds since I started on zero and then did my last round on the 15 minute mark.
Kept the warmup lower in volume - wanted to see how little I could get away with and also not be fairly well spent for the 5RM deadlift.
GPP warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff
Deadlift warmup: 5@135#, 5@185#, 5@235#, 2@275#
More mobility stuff for the cool down!
Deadlift 5RM
DWOD
On the minute:
2 Power Snatch and 10 Sledge Strikes, alternating arms, for 15 minutes
*Use 85% of Power Snatch from 6-12-2012 SWOD
**10 sledge strikes total, 5 per side
Okay haven't pulled a heavy deadlift since my shoulder injury. Picked out a number I thought was doable and reasonable and went after it - I did this weight at the CF seminar I attended easily for 1 rep. Low back was a bit tired, but weight went up pretty easily.
315#
Nice to know there is more in the tank. Looking forward to doing more deadlifts now that the shoulder is feeling pretty much better (might never get 100% ever).
Well, suck at anything snatch related (at least the Olympic weightlifting related stuff). Used only 95# for the two power snatches. Don't have a tire to hit with the sledgehammer, so did ball slams with a 20# ball (should've gone heavier). I did 16 rounds since I started on zero and then did my last round on the 15 minute mark.
Kept the warmup lower in volume - wanted to see how little I could get away with and also not be fairly well spent for the 5RM deadlift.
GPP warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff
Deadlift warmup: 5@135#, 5@185#, 5@235#, 2@275#
More mobility stuff for the cool down!
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