WOD - Tuesday - 100810

WENDLER | WEEK3: DEADLIFT 345# 1RM)
Money round: 300# - 5 reps
(Felt like I might have been able to get 1, maybe 2 more reps. I let the ~95deg. heat take it away from me though.)


WOD:

20 Push Press (30# DB)
10 Burpees
20 Weighted Situps (35# KB)
10 Burpees
20 Box Jumps (12")
10 Burpees
2 Rounds


Time: ???


NOTES:
Went to an evening class this day. Since it was about 95deb. out at the time, decided to Blue level instead of the normal red. Have I ever said that burpees suck?! Then the heat makes them an extra special treat!!! Yea burpees!

It was probably a good choice to reduce the reps today. Doing more than I did would have just been an exercise in slogging through the suck, which can be done when actually needed, but I don't think would have added much additional training effect.

WOD - Monday - 100809

WENDLER | WEEK3: STRICT PRESS 140# 1RM)
Money round: 125# - 6 reps


WOD:

Choppers (44# KB) - Goblet Squats (44# KB)

20 - 1
19 - 2
18 - 3
17 - 4
16 - 5
15 - 6
14 - 7
13 - 8
12 - 9
11 - 10
10 - 11
9 - 12
8 - 13
7 - 14
6 - 15
5 - 16
4 - 17
3 - 18
2 - 19
1 - 20


Time cap at 25 min., had about 4 rounds to go.

WOD - Tuesday - 100803 - Michael

WENDLER | WEEK2: DEAD LIFT (345# 1RM)
Money round: 285# - 8 reps
(changed the 1RM for DL to 345 from 365 as 365 was an older figure, and to better match the number of reps I'm getting with the other lifts.)


WOD: "Michael"

Run 800m
50 Supermen
50 Situps
3 Rounds

32:31

WOD - Monday - 100726

WENDLER | WEEK1: STRICT PRESS (140# 1RM)
Money round: 115# - 9 reps


WOD:

12 Deadlifts
3 Jumping pull ups & 3 Box Dips
9 Hang Power Cleans
3 Jumping pull ups & 3 Box Dips
6 Push Jerks
3 Jumping pull ups & 3 Box Dips
5 Rounds - 115# barbell

20:55


Thought about using 95#, but talked myself into using 115#. Felt like I moved slow through this. Pull-ups and dips should have gone more quickly, but couldn't make myself go fast on those for some reason.

Deadlifts @115# were no sweat

Push Jerks got heavy on the 4th and 5th rounds, but I was able to get through all sets of those unbroken.

Hang power cleans were my problem in this workout. Broke 3 of the 5 sets in the middle. I think I need to work on technique some to get confidence in being able to do these quickly.

WOD - Thursday - 100722

WOD:

15 No-Wall Ball Shots - [14 lb WB] (No wall. Throw them straight up.)
100m Overhead Wall Ball Carry
30 Mason Twists L+R=2
100m Sprint (rest until you are ready to do an all out sprint)
AMRAP in 25 min

5 rounds + 9 reps


Also did 1RM bench press...

205 lbs


NOTES:
Results of the overhead carry means I need to work more on shoulder flexibility. :)

Heel is in pain again as a result of the sprints though. I'll have to manage that.

WOD - Tuesday - 100720

WOD: Open Event 6b from 2010 CF Games

30 T2B
21 Ground to Overhead (any way) Men 95lbs. Women 65 lbs.
3 Rounds


MODS:

10 partial ROM K2E on the bar
20 modified T2B on the floor
21 Ground to Overhead any way (75lbs)
3 rounds

14:41


NOTES:
I have the technique down now for doing continuous K2E! That was a neat feeling! Now I just need to work on the strength and flexibility to do full ROM K2E, and then on to T2B. Found that I need to 'press' against the bar when swinging my legs up to my knees. (Imagine laying face down on the floor with you're arms stretched out overhead, like your flying like superman. Now press your hands down and try to do a push-up. This is the same movement, but just do it when hanging from the bar and kicking your legs up.)

Used a lighter weight on the G2O. Again, looking to work on stringing together reps and minimize the # of times I drop the bar. Didn't do as well as I had hoped, but not horrible either.

WOD - Mon - 100719

WOD: Nancy

400m Run
15 OHS Men 95lbs. Women 65 lbs.
5 Rounds

24:57


MOD:
Used 75lb for the OHS. Wanted to focus on speed, technique and going unbroken on the OHS in this workout.


NOTES:
While my run is still really slow, I only broke the fourth set of the OHS. Came back and did the fifth set unbroken. Yea! But that also tells me I should have been able to do the fourth set unbroken. Regardless, a big boost in confidence in being able to do these faster. (By 'unbroken', that's not to say I didn't pause at the top of a rep to get a couple breaths, it means I didn't drop the bar in that particular set.)


Nancy explanation...




Nancy example...

WOD - Thu - 100715

WOD:

100m Overhead Bar Walk - Attach chains or KBs to bar (used 45lb. bar with one 15lb kettlebell on each side)
10 Weighted Lunges L+R=2 (Same bar as walks on your back)
10 Dips
AMRAP in 14 min

2 rounds + 5 reps


NOTES:

;) So the bar with kettlebells took me by suprise a little. Really good exercise to force you to engage your shoulders in the overhead position.

Lunges are better, though there is still a long way for me to go in increasing flexibilty in the front of my hips.

Dips are still on the box. Waiting to focus on progessing to ring dips on these until I can get my right shoulder in order. There's plenty of stuff to work on in the meantime though. :)

WOD - 100713

WOD:

50 Double Unders (1st 25/rnd DU, second 25 3x regular)
40 Hollow Rocks
30 Goblet Squats (35lb - could have used a heavier weight)
20 K2E
3 Rounds

~30 minutes (forgot to write down the time again)


NOTES:

Double-unders were basically one at a time with an occassional two in a row. My heel felt worse after the workout, but not as bad as I expected. Just need to make sure to stretch the calf and soleus.

Matt suggested I do more on the goblet squats. I thought he was kidding. :) Looking back, I could definitely do more. It would add to the suckage, but I know I'm capable of it. I mean we just did a WOD that included 30 reps of a 135 lb back squat.

For K2E, I did the first 10 on the bar and then modified the second 10. Don't have the technique down yet for doing continuous reps without getting 'off kilter'.

WOD - 100712

WOD:

Split Jerks | Pull ups
10 • 1
9 • 2
8 • 3
7 • 4
6 • 5
5 • 6
4 • 7
3 • 8
2 • 9
1 • 10

24:25


COOL DOWN:

1,000m row


NOTES:
Started with 115# for the split jerks. Lowered it to 95# during the set of 8 because I didn't do the set unbroken. Don't know if this was a good idea or not. 95# would be more of a speed workout, 115# I can do, but would have to grind out. I was able to finish the rest of the split jerk sets unbroken with 95#.

Did 'jump and hold' pullups through the set of 6, then changed to kipping using the black band. Did that set of 7 in a row. I think I can do more than that, but sweat on the bar becomes a problem, even with chalk. Probably something I can do to manage that better.

WOD - 100709

WOD:

40 Weighted Situps (43 lb. kettlebell)
30 Push ups (on knees)
20 Pull ups (jumped and held for a second)
10 50% of your 1 Rep Max Back Squats (used 135 lbs)
3 Rounds

27:10


NOTES:

Kept plugging away on this one also. I was a little nervous about getting 135lb on my back from the ground, but everything went just fine. I canPush-ups still bug the shoulder. Couldn't manage to get my foot in the band for pull-ups how things were arrenged, so modified on the fly.

WOD - 100708

WOD:

5 Burpee Box Jumps (used a 20" box)
10 Box Jumpovers (used a 12" 'short' box)
15 Box Donkey Kicks
5 Rounds

15:25


CD
Floor Wipers w/Bar
60 reps (L + R = 1 rep)


NOTES:
Did better than I thought I would on this one. Though it wasn't exactly a fast pace, I kept moving through the whole thing.

WOD - 100706

WOD:

1 Rep Max Back Squat

Did 275# today. Not quite down to parallel, but within about an inch or two I was told. 275 felt pretty good. I felt like I could have done another 20-40 lbs., but decided to stop there after talking with Matt. I start a 'butt-wink' right before I get down to parallel, and I want/need to work on flexibility so I can be stonger (and safer) in all of the squat based movements.

I had only done this one previous time about a year ago. Did 175# that time.

-----

Then Run 3 mi.

Ended up running just 1 mi. Restricted on time.

WOD - 100705

WOD:

Monday 3 couplet WOD

(You will partner and compete against someone of similar capacities, rotate when the partner doing the Sprint, Wall balls, and Burpees is finished with their reps/distance.)

Pull-ups (C2B)
Sprint 200
(3 rounds / record # Pull-ups each)

REST 2 MINUTES

Hang Cleans (75#)
20 Wall Balls
(3 rounds)

REST 2 MINUTES

Push Press (75#)
20 Burpees
(3 rounds)


Holiday this day so I went in for the workout at noon. NOT used to working out in the heat. The plan was to do three rounds each, but I think my partner and I ended up cutting the last two couplets short in the delerium. GREAT workout though!

WOD - 100701

WOD:

Double Unders
Weighted Box Jumps
Weighted Push ups
Wall Ball Situps
10 • 9 • 8 • 7 • 6 • 5 • 4 • 3 • 2 • 1 Rounds


MODIFICATIONS:

No extra weight on the box jumps. Used a 20" box and stepped up because my heel was still bugging me. Don't want to push it too much if I'm already trying double-unders (which is what I hurt it on in the first place. :) )

Push-up on knees.

16:54


NOTES:

Double-unders were... well... completed, but not pretty. :) Mainly one at a time, but got two in a row on occassion. I was suprised that my heel held up through the whole workout. A little tight aftwards, but made sure to stretch it. Push-up still bug the shoulder though. I have to find just the right position.

WOD - 100629

WOD:

K2E 100
(knees to elbows - see demo on this page.)


MODIFICATIONS:

K2E 100
Did a total of 50 of them off of the bar. The other 50 modified on the ground. Switched between the two variations in sets of 25 - 25 - 15 - 15 - 10 - 10. Don't have the full range of motion on the bar yet either. Slowly but surely. :)

9:33

WOD - 100628

WOD:

3 HSPU
5 Power Cleans Men 155 Women 105
7 Pull ups C2B
7 Rounds


MODS:

3 Strict Press (75lbs)
5 Power Cleans (115lbs)
7 Pull ups (black band)
7 Rounds

20:18


NOTES:
Felt I could test the back a little more with 115lb for the power cleans. Dropped and reset after every rep though to focus on form and not test it too much. Suprised myself on the pull-ups. The first couple felt like they were close to C2B. Last three rounds or so hands got sweaty and hard to keep a grip. Didn't feel I could kip hard and keep the grip.

WOD - 100625

WOD:

10 1-arm Choppers
10 1-arm KB Cleans
10 1-arm Rack Squats
10 1-arm KB Push Press
(Repeat with your other arm)
Run 400m

3 Rounds

21:04
35lb kettlebell


Felt kind of beat down before this workout. Also felt something in my right heel while practicing double-unders after the workout. Stopped immediately. May have to modifiy running and jumping stuff for awhile. We'll see how it goes.

WOD - 100624

WOD:

20 minutes to find...
1 Rep Max Snatch or Power Snatch OHS

Then...
100m Object Carry (Must be shouldered)
30 Banded or GH Situps
4 • 3 • 2 Rounds


MODIFICATIONS:
1 Rep Max Power Snatch
(Not wanting to test the lower back on any kind of 1RM squat yet.)

135lbs.
Felt mostly confident at 115 because this was my previous 1RM. 125 was pretty hard, but felt confident enough to try one more 10 lb jump to 135. The 135 felt kind-of scary. I don't know how I got it overhead, but it happened. I can't imagine it was pretty. :)

-----

100m 50lb med ball carry/run - shouldered (this med ball is nicknamed BAMF)
30 Situps
4 Rounds
11:24

Focused on continually moving throughout. Short and dirty workout, there's no reason to stop anywhere. Got some practice doing the situps while sucking a lot of air. Managing my breathing allowed me to keep going on these.

WOD - 100623 - Cindy

Hmmmmm... schedule got thrown off this week, so getting a workout in at the gym on Tue. just didn't work out. (HA - I didn't even do that on purpose. That's just how naturally funny I am. ;-) ) 2nd workout this week was Wed. evening after work. Nice to work out with some people that I don't normally see.


WOD: Cindy

5 Pull ups
10 Push ups
15 Squats

AMRAP in 20 min.
(AMRAP = As Many Rounds As Possible)


MODIFICATIONS:
5 Jumping pull-ups
10 Push-ups on knees
15 Squats

12+3 rounds
- Up from 10 rounds even and using ring-rows almost a year ago.



Cindy Example...

Shows a mod of using ring-rows instead of pull-ups. Noticed a lot of 'snaking' on the one person's push-ups. (If you're doing that right from the beginning of a workout, you might want to modify and do push-ups on the knees until you build up enough core strength.)