11/15/2010
Press 3x5
78#
Who can mess up what is probably the simplest lift ever?!? I can! Every single time, too! But I did get it done.
WOD
60 KBS 45#
40 Burpees
20 K2E
Time: 9:12
I certainly don't look forward to these high rep, single round wods, but I know they offer a unique training element so I like them anyway.
If this wod was broken up into 5 rounds of 12/8/4, it would be so different! It is this long string of hard things that so changes the mental side of the workout! I still break the work up into smaller sets in my mind, meeting those mental goals sometimes, and giving up on them at other times, but even when I tell myself to just get 10 done, I know that right after that, I'll still have another 10, and then another 10...
Since the gym has the new butcher, Kyle just had to throw in sprints with that thing as our finisher. This time we only had 50# on there, but on my last sprint, Golden was thoughtful enough to push back on the sled, all in the interest of improving my personal fitness.
Monday, November 15, 2010
The Butcher
Back Squats
220x3x3
with 3 box jumps between each set
WOD
Butcher Sprints 90#
30 yd high bar+ 30 yd low bar x4
That butcher is a nasty piece of equipment, no doubt about it. The distance with the higher bars was tolerable, but the low bar was brutal. It was brutal on the quads, brutal on the lungs, and a test of my ability to just keep moving even when my body was telling me to please stop.
220x3x3
with 3 box jumps between each set
WOD
Butcher Sprints 90#
30 yd high bar+ 30 yd low bar x4
That butcher is a nasty piece of equipment, no doubt about it. The distance with the higher bars was tolerable, but the low bar was brutal. It was brutal on the quads, brutal on the lungs, and a test of my ability to just keep moving even when my body was telling me to please stop.
Sunday, November 14, 2010
Last Week
Tuesday 11/9/2010
Snatch Balance
Max for the Day-93#
WOD
Time: 7:14
Thursday 11/11/2010
Front Squat
143x3x5
(skipped the box jumps so I could move faster and be able to do the wod with the class :)
WOD
45 sec on/15 sec transition
sled pull and back pedal (120 yds)
KBS 45#
Sandbag cleans 25#
Sandbag lunges
Push Press 63#
K2E
Finish with 30 yd with the Butcher
Snatch Balance
Max for the Day-93#
WOD
Time: 7:14
Thursday 11/11/2010
Front Squat
143x3x5
(skipped the box jumps so I could move faster and be able to do the wod with the class :)
WOD
45 sec on/15 sec transition
sled pull and back pedal (120 yds)
KBS 45#
Sandbag cleans 25#
Sandbag lunges
Push Press 63#
K2E
Finish with 30 yd with the Butcher
Monday, November 8, 2010
Now I have a new FS goal
Front Squat
Heavy single
83
123
153
163
173
195-not quite deep enough
I am now going to be aiming for the 200# front squat. It is so close I can taste it.
WOD
compare to 4/24/2010
4 rounds
1 min max Box Jumps 20"
30 sec cross chops 35# (alternate sides each round)
30 sec push ups
*45 sec rest
I didn't write my numbers down during the wod, so these are kind of rough, but I know that I did at least these numbers each round
Box Jumps 22/20/22/20
Cross Chops 20/20/20/20
Push Ups 13/10/10/10
Yep, a push up wimp. But I did use the 20 in box this time instead of the 16 I used in April!
Heavy single
83
123
153
163
173
195-not quite deep enough
I am now going to be aiming for the 200# front squat. It is so close I can taste it.
WOD
compare to 4/24/2010
4 rounds
1 min max Box Jumps 20"
30 sec cross chops 35# (alternate sides each round)
30 sec push ups
*45 sec rest
I didn't write my numbers down during the wod, so these are kind of rough, but I know that I did at least these numbers each round
Box Jumps 22/20/22/20
Cross Chops 20/20/20/20
Push Ups 13/10/10/10
Yep, a push up wimp. But I did use the 20 in box this time instead of the 16 I used in April!
Getting the Work Done
11/4/2010
Jerk
113x2x5
hold each split position for 2 sec
So I'll just go ahead and admit that bringing the bar back down for the 2nd lift was a big pain. I was so lazy that every once in awhile I just dropped it after the 2nd lift and got Danny to clean it back up for me. But as far as the actual lifts go, I tried to work on my landing position, making sure I was not doing the tight-rope spilt. I think this improved. Now punching up with active shoulders, I think improved a little bit, but I don't think Kyle agrees. That is why it is good to have a coach-to be nice and honest with you!
WOD
400 m row
21-15-9
DB snatches 25# (each arm, yes 21 each arm for the 1st round!)
push ups
400 m row
Time-11:15
I will get better at push ups. I will.
11/5/2010
Back Squat
213x3x5
with 3 box jumps between each set
Then I did a gob more box jumps, just because I love them so much. Or because I am supposed to be working on jumping high and landing softly, or something like that, and it is taking me some extra special time to figure out how to do that.
Side Bends
3x10 each side 35# KB
Yes! Who doesn't love to sculpt that waistline. These were a breeze, in fact I felt like I could just keep doing them, and doing them, until my head got tired of tipping over so many times.
But then I could feel them the next day, and the next day, and I can still feel them today.
11/6/2010
HPS + PSnatch
53
63
68
73
78x2x2
83x2x2
the 83 went like this-1st HPS fail, made the PS, second HPS made, second PS fail. So I had to PS that bar again. I am going to get totally comfortable with 83, sometime...
PClean and Jerk
73
83
93
103
113x1x5 (miss x2)
I was supposed to focus on a speedy turnover. Instead I had the slow-mo turnover. I knew I was slow. I knew I was pulling the bar plenty high enough every single time. I knew that if I just whipped those elbows around and stuck those hips back, I'd get it. But what my brain knew, my body refused to do.
Jerk
113x2x5
hold each split position for 2 sec
So I'll just go ahead and admit that bringing the bar back down for the 2nd lift was a big pain. I was so lazy that every once in awhile I just dropped it after the 2nd lift and got Danny to clean it back up for me. But as far as the actual lifts go, I tried to work on my landing position, making sure I was not doing the tight-rope spilt. I think this improved. Now punching up with active shoulders, I think improved a little bit, but I don't think Kyle agrees. That is why it is good to have a coach-to be nice and honest with you!
WOD
400 m row
21-15-9
DB snatches 25# (each arm, yes 21 each arm for the 1st round!)
push ups
400 m row
Time-11:15
I will get better at push ups. I will.
11/5/2010
Back Squat
213x3x5
with 3 box jumps between each set
Then I did a gob more box jumps, just because I love them so much. Or because I am supposed to be working on jumping high and landing softly, or something like that, and it is taking me some extra special time to figure out how to do that.
Side Bends
3x10 each side 35# KB
Yes! Who doesn't love to sculpt that waistline. These were a breeze, in fact I felt like I could just keep doing them, and doing them, until my head got tired of tipping over so many times.
But then I could feel them the next day, and the next day, and I can still feel them today.
11/6/2010
HPS + PSnatch
53
63
68
73
78x2x2
83x2x2
the 83 went like this-1st HPS fail, made the PS, second HPS made, second PS fail. So I had to PS that bar again. I am going to get totally comfortable with 83, sometime...
PClean and Jerk
73
83
93
103
113x1x5 (miss x2)
I was supposed to focus on a speedy turnover. Instead I had the slow-mo turnover. I knew I was slow. I knew I was pulling the bar plenty high enough every single time. I knew that if I just whipped those elbows around and stuck those hips back, I'd get it. But what my brain knew, my body refused to do.
Wednesday, November 3, 2010
Slow Death by Burpees
Front Squat
133x3x5
super set 3 box jumps
The front squats were no problemo, but this notion that I am supposed to jump up onto the box, like the 2nd pull of a clean is so far alluding me...This is one of the great things about all of this-I get to the point that I can jump on a box (yeah me!) and then I get to learn a new way to jump onto the box.
Golden decided to work in with my bar, and then he decided to ramp up my training a bit-jumping all over the place, making a lot of noise all in an effort to teach me focus and concentration. It is fabulous to have so many people looking out for me. It is this going the extra mile to help another person that makes me really appreciate CFWSC so very, very much.
WOD
teams of 3 (with Joanna and Julie)
Each member completes-
500 m row sprint
10 burpees
then each completes-
300 m row sprint
20 burpees
then-
100 m row sprint
30 burpees
I kept my first split time under 2:00, my second under 1:56, and my third under 1:52. I went into the wod knowing that I really, really needed to work hard to keep the rows sprints, not slowing down in an effort to "prepare" for the burpees. I have come to realize that there is no preparing for the burpees. They are just nasty at any time.
In fact I am quite sore today and I attribute that solidly to the burpees. There is no question in my mind that it was the many burpees on Sat followed by the many burpees on Tuesday that led to this discomfort. There is no way that the halting sndl, front squats, bear complex, or cleans have anything to do with my tight knees. It is all burpees.
133x3x5
super set 3 box jumps
The front squats were no problemo, but this notion that I am supposed to jump up onto the box, like the 2nd pull of a clean is so far alluding me...This is one of the great things about all of this-I get to the point that I can jump on a box (yeah me!) and then I get to learn a new way to jump onto the box.
Golden decided to work in with my bar, and then he decided to ramp up my training a bit-jumping all over the place, making a lot of noise all in an effort to teach me focus and concentration. It is fabulous to have so many people looking out for me. It is this going the extra mile to help another person that makes me really appreciate CFWSC so very, very much.
WOD
teams of 3 (with Joanna and Julie)
Each member completes-
500 m row sprint
10 burpees
then each completes-
300 m row sprint
20 burpees
then-
100 m row sprint
30 burpees
I kept my first split time under 2:00, my second under 1:56, and my third under 1:52. I went into the wod knowing that I really, really needed to work hard to keep the rows sprints, not slowing down in an effort to "prepare" for the burpees. I have come to realize that there is no preparing for the burpees. They are just nasty at any time.
In fact I am quite sore today and I attribute that solidly to the burpees. There is no question in my mind that it was the many burpees on Sat followed by the many burpees on Tuesday that led to this discomfort. There is no way that the halting sndl, front squats, bear complex, or cleans have anything to do with my tight knees. It is all burpees.
Monday, November 1, 2010
The Bear
Hang Snatch + Snatch
53, 63, 68, 73, 78
WOD
Bear Complex
7 rounds
1 power clean
1 front squat
1 push press
1 back squat
1 behind the neck press
7 rounds with 63# not a problem
7 rounds with 73# a little bit of a problem, as in I really had to work at keeping myself moving, not stopping, and just really trying to NOT rest at any point
7 rounds with 83# well...
I probably wouldn't have attempted this if Kevin hadn't loaded my bar
It was during this round that I missed during the 4th round. I rested waaaaay too long on that front squat rack, so then I just dropped the bar after the push press. I knew that I was honestly out at that point.
Kevin also goaded me into finishing the 7 rounds, even though it was a miss. So I finished the the last 4 rounds just so I wouldn't feel bad about myself after I left.
A wod like this is always a good one since it really tests my mental determination. I need all the help I can get when it comes to being mentally committed to a wod...:)
53, 63, 68, 73, 78
WOD
Bear Complex
7 rounds
1 power clean
1 front squat
1 push press
1 back squat
1 behind the neck press
7 rounds with 63# not a problem
7 rounds with 73# a little bit of a problem, as in I really had to work at keeping myself moving, not stopping, and just really trying to NOT rest at any point
7 rounds with 83# well...
I probably wouldn't have attempted this if Kevin hadn't loaded my bar
It was during this round that I missed during the 4th round. I rested waaaaay too long on that front squat rack, so then I just dropped the bar after the push press. I knew that I was honestly out at that point.
Kevin also goaded me into finishing the 7 rounds, even though it was a miss. So I finished the the last 4 rounds just so I wouldn't feel bad about myself after I left.
A wod like this is always a good one since it really tests my mental determination. I need all the help I can get when it comes to being mentally committed to a wod...:)
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