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10/6
WU: 50 straddle hops; pull-ups 4, 7, 6, 5; single unders 100, 100, 150 Skills work: Burgner warmup; t-spine and shoulder mobility; snatch 30, 40, 50 X5 |
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Once again, I have been lagging on my logging.
9/28 WOD “Strength to Give” AMRAP 7:00 10 Hand Release Pushups 5 Box Jumps (24/20) (Mod 18/12) rest 2:00 AMRAP 5:00 10 Deadlifts (185#/115#)(Mod 95#/65#) 5 Pull ups Rest 2:00 AMRAP 3:00 10 Double Unders (Mod 20 singles) 5 Burpees rest 2:00 1:00 Row for Max Calories 328 total reps. Ranked 15 of 46 in Men’s Rx’d. Very pleased. 10/1 WOD A. 15:00 to work up to a tough 1R Squat Snatch 105# Pleased with this because all reps including this one were pretty good, caught barbell in squat. + 20 T2B 400m Run 30 Pushups 400m Run 40 Situps 400m Run 50 Air Squats 400m Run 11:30 This was a good one for me. 10/3 WOD A. Backsquat, 20X1, 3-4 reps, 5 sets, rest 3min 135-165-185-205-215 Not enormous numbers but full depth for sure on all of them. Feel like I have to start at 0 with back squats because I want no more bad reps. + 3:00 complete: 4RFT 60sec row (cal) AMRAP Turkish Getups Rest 2:00 99 reps. Rows around 20 cals per minutes, TGU’s either 4 or 5 @ 1.5 pood with alternating arms. We did this back in June or so. Improvement on row here but I got as many as 6 TGU's last time. Overall this was a higher total. 10/6 Workout at Santa Barbara Athletic Club "Death by Kettle Bell, With Extreme Prejudice" Thirty minute Russian kettlebell swing ladder. The catch is you have to complete the full 30 minutes. Go down in weight when necessary. 80#, Rounds 1 to 14, 105 swings 1.5 pood, Rounds 15 and 16, 31 swings 1 pood, Rounds 17 to 24, 164 swings 3/4 pood, Rounds 25, 26, 30; 81 swings 6 kg, Rounds 27 to 29; 84 swings. Total swings = 465. 10/7 WOD A. Good Mornings, 40X1, 5-7 reps, 5 sets, 2-3min rest 75-95-115-125-125 B. EMOTM, 6:00, Barbell Push Jerk, 5 TnG reps 125 This was a good weight for me, really got tough toward end. + 4 rounds of: 500m Row at 90-95%% effort rest 4-5min 1:46-1:54-2:01-1:55 Class running really long, so last two sets on about 3 minutes rest. Lagged on 3rd round, otherwise rowed about as hard as I could go. Claw |
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Jim.... That's OK. Looks like you've been busy WODing. :)
MONDAY– OCTOBER 7, 2013 Strength 3 Position Cleans x 8 @ 155. EMOM WOD 8 Minute AMRAP: Power Snatch x 5 @ 155 Behind neck Push Press x 10 @ 155 Rest 3 Minutes Then: 8 Minute AMRAP: Front Squats x 5 @ 155 Burpees x 10 OUCH! those behind the neck push presses hurt.... Wasn't thinking and used a bar that was knurled in the center.....the back of my neck is all tore up from scrapping as the bar landed ..... |
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Pat - Good words!
Claw - It's more important to WOD than log! :D JT - Sorry about that Karen. She is brutal!! Michael - Feel your pain about middle of the bar knurls and back squats!! Alden - Great to see you back! Nice work on those WODs Guys!! [B]WU: (@Base Globo)[/B] .333333333mi run 100 SUs 10 Leg Swings (both legs, both directions) 10 Air Squats 10 Push ups 10 Burpees!! (Yay! Burpees!) Burgener Warm Up 10 45# presses [B]WOD:[/B] 5 135# DLs 3 225# DLs 1 315# DL [B]Round 2:[/B] 9-7-5 Snatches 65# Muscle-ups (Jumping) 5:53 [I]Was going to try & do this @ the Globo, but since we're all back to work (Getting paid is another story...), it was PACKED! I was able to to this in my garage! :D The 1st 9 were squat snatches & the rest were power. Scaling helped my shoulder, I was glad with the time.[/I] |
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great work as usual all
welcome back to the missing guys friday 5000 m row 20:45 first wod after a week off. glad i took the week off after the bbq epic but what a one to come back to :D last nite 10-8-6-4-2 32 kg kb swings 10-20-30-40-50 sit ups 7:58 100 per side 16 kg kb obilque crunch 3 x rm hollow rock hold :30, :46, :41 then an hour and half of curling instuctions. myself and 5 others from the gym have formed a curling team for friday nite beginners league. should be an interesting 8 week season anyways |
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@Claw, yes it's more important to WOD than log...
Tuesday October 8, 2013 Nice half hour bike ride on a crisp fall day. Thighs felt like lead infused jello after yesterday's squat and squat clean WODs. |
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If a Master Crossfits in the forest but does not blog, did it happen? I think the answer has now been determined to be "yes."
10/8 WOD A. Clean & Jerk, 1.1.1, 5 sets, :10 rest b/t reps and 2-3min rest b/t sets (moderate load working on perfect form. This is NOT a 1RM day) 115-135-135-135-155 Was planning on capping out at 135 but they went up so easily I tried and succeeded at 155. + 20:00 AMRAP 20 Double Unders 15 Walking Lungaes w/Barbell in Front rack (96/65) 10 Kipping Pullups 5 HSPU 5 rounds + 20 d/u's + 10 lunges. Modified to stationary lunges since so many people were in class. Got a nice bruise on my right clavicle from the bar. Most d/u sets straight through or at least to 18 or 19 except last set broken up a little more. Still using my old rope while I wait to fix my RPM speed rope. Pull ups ended up in sets of 2 and 3. Kipped all HSPU's and used one pad. Claw |
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My Self-Training Journey Continued . . .
This is now the 4th summer I've trained myself, with the best overall results I've ever had: got my weight down below 205, waistline down to 34, from 38+ when I started CF in earnest in 2009, got strong in the process doing Wendler 5/3/1, though none of my 1RMs had quite reached my previous highs. But 8 months in to my latest go-round with Wendler, I hit a WALL about 8-9 days ago, my hips were so sore, I was so tired. So I am bagging it for now and going to more of a strength-based hybrid CF program, again designed by me—where the challenge is always pushing myself beyond. Will do some of the main site WODs. here's what I did today after a well-needed week+ completely off: 10/08/13 @Globo WARMUP K-bell swings pushups DEAD LIFT 5x225 3x275 1x315 BENCH PRESS (every two minutes) 2x135 2x145 2x155 2x165 2x175 2x185 2x195 2x205 2x215 1x225 Incline leg raises Farmer Carry (45 lb plates/each hand, 2x70 yards) French Curls |
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John.... Way to go! I give you credit programming yourself, your numbers are great! I can't be trusted when left to my own devices.... Much better off with someone telling me to back off:D
TUESDAY– OCTOBER 8, 2013 Strength Dead Lifts- 6x 8 Progressive Loading- Last Set @ 70% 8x135 8x185 8x225 8x275 8x315 8x355 WOD 12 Minute AMRAP: 3 rounds plus 8 SDLHP KB SDLHP x 10 KB Swings x 20 Pull Ups x 30 RX- 70 Boy that was evil on my grip after ripping out all those deads!!! I was losing it on the last set of pull ups.... Slowed me down to sets of 5.... |
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michael....totaly agree with you on having someone telling me to take it easy. i to left to my own devices am my worst enemy:pepper:
tonite laying on the floor 1 rm pin press 8 holes from floor 285lbs 10 holes from floor 325lbs 150 single red band pull aprarts (100 then 50) 800 m. sled pull w/90 lbs |
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