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[QUOTE=JT Kalnay;1203481]
450x1, with a front roll (had to tape on a 10# kettlebell b/c we ran out of weights) (watch all the way to the end...) [/QUOTE] JT - Nice work on the deadlift. Is the front roll a new CF workout? :rofl: Glad you didn't hurt anything when you went down! 10/25 WU: 100 single unders; plate halos X20; hip and t-spine mobility; squat 45 X10/ 70, 85 X5/ 105 X3 Lift: Squat 115, 130 X5/ 145 X11 Assist: Squat 85 X3X10; walking lunges X3X20 yds |
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Sunday October 27, 2013
At the Shed 'o Pain Mobility (dislocates, hips, goblets, foam) Partner EMOM 2x155# front squats for 10 minutes (dropped one in the middle for no apparent reason) 5 rounds 5 GHD situps 5 GHD back raises 5 KB snatches right hand 5 KB snatches left hand At the Farm Split, load, unload, stack wood, 8 tractor loads, for time, 2:19:20 [url]http://www.coachseye.com/rn2N[/url] [url]http://www.coachseye.com/69NN[/url] |
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Back from vacation, did a couple drop ins. I gotta say, among the many awesome things about being a Crossfitter is being able to drop into Crossfit boxes around the country and instantly having a bond with a bunch of good people.
Looks like a lot of good work being done here while I was gone. 10/18 WOD CrossFit Discovery, Charleston, SC A. Weighted Pullup 3, 3, 3, 3, 3 0- Heavy chain-heavy chain-heavy chain and light chain-heavy chain Weighted pull ups with chains is just too cool. B. 10 Ground to Overhead (95/65) 10 Shoulder to Overhead Sprint 100m 20 G to O 20 S to O Sprint 30 G to O 30 S to O Sprint 40 G to O 40 S to O Sprint 15 min. Time Cap 103 reps (13 S to O in round of 30) Power snatches and push jerks. Unbelievable how much I sweat, even at 6 a.m., in the humidity! Very nice people here, great drop in experience. 10/21 WOD CrossFit Discovery, Charleston, SC A. Strict Press 3 emom for 10 min @60% 75# B. 5 Rounds for Time 11 Burpees 11 Pullups 20m Walking Lunge 10:41 10/22 WOD CrossFit Hilton Head Split Jerk. 15 minutes to a heavy single. 175# (ties long-standing PR!) Worked on spreading feet farther apart and bending back knee more. 5 rounds for reps of: Max pullups in :30/rest :30 Max double unders in :30/rest :30. Record total pullups and total double unders to board. Pull ups: 55 Double unders: 206 Felt a callus tear coming on so backed off pull ups a little. D/u's went very well. And then back home. 10/26 WOD "My Pet Rock" As a team of two, AMRAP 20: 200M run 50 double unders 25 knees to elbow 10 Goblet squat. A "pet rock" must be held the entire time, including the run. 5 rounds plus 200M run plus 13 double unders with a 1 pood kettlebell as "pet rock." Claw |
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10/27
WU: 5 minutes spinning on the bicycle training stand Workout: Intervals X6 - 1 minute on (up three gears); 3 minutes recovery (back three gears) Cash Out: Row 500 m Snatch practice PVC, 20 X5/ 30, 40, 45, 55 X3 |
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Great work JT! Omg... Even better wipeout! See kettlebells are dangerous:D
Don't know if it's that I'm beat from working a 60 hr week or this was the hardest WOD in the world...killer ( oh, and genius that I am, I did 5 rounds instead of four...no wonder it seemed so hard) SATURDAY– OCTOBER 26, 2013 Strength Squats- 8 x 2 Progressive Load to Heaviest 2 Reps (385) WOD “Blake” 4 Rounds For Time: 100 Ft OH Walking Lunge @ 45 Box Jumps x 30 @ 24 Wall Balls x 20 @ 20 HSPU x 10 |
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@Claw, nice tour of the south!
Monday October 28, 2013 Group warmup, then four 6 minute AMRAPs with 3 minutes in between 1st AMRAP 6 snatches (115#), 24 double unders 60 reps 2nd AMRAP 6 sumo deadlift high pulls (95#), 14 burpees 40 reps 3rd AMRAP 6 thrusters (135#), 24 situps 46 reps 4th AMRAP 6 cleans (165#), 14 pullups 40 reps 186 reps total, what a sh*t storm... |
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10/28 WOD
A. Snatch Grip Romanian Deadlift, 30X1, 4-5 reps, 5 sets, rest 2-3min 135-135-155-155-155 Grip was the bottleneck here. I ended up using *Gasp!* wrist wraps on the final two sets and they made all the difference. Probably could have gone even heavier with the wraps. B. EMOTM, 6:00, 3-5 Push Press 115x5 Perfect weight, last couple reps on last couple sets were hard. I really tried to make these push presses and not push jerks, so no redipping. Pleased with that. + 5 rounds of: 10 Burpee Box Jumps (24/20) - step down 200m Run 90 sec rest 15:33 First set was 2:00, then I think each set got a little quicker. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10539024544/[/url] Claw |
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@ Jim.... It is great to be able to " drop in" and still feel at home!
MONDAY– OCTOBER 28, 2013 Olympic Hang Cleans From Knee- 6 x 2 @ 165 + 1 Front Squat WOD Down and Up The Ladder For Time: 13:09 Power Clean x 1 @ 165 HSPU x 3 100 Meter Sprint Power Clean x 2 HSPU x 6 100 Meter Sprint Power Clean x 3 HSPU x 9 100 Meter Sprint Power Clean x 4 HSPU x 12 100 Meter Sprint |
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10/29 WOD
A. 12:00 Clean & Jerk, work up to a tough 1R, perfect form 165 (cleaned 170 but failed on jerk) Very pleased with this! + EMOTM, 10:00 Odd- 5 Renegade Rows Even- 10 Situps Used 35# dumbbells. This was clearly the easier EMOTM. Rest 2:00 to switch EMOTM, 10:00 Odd- 10 KBS Even- 10 KB Sumo Deadlift High Pulls Coach's Notes: Weights chosen should be challenging but allow for most sets to be unbroken 2 pood kettlebell. On American swings I couldn't fully extend my arms overhead with the 2 pood bell for 10 reps. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10559203796/[/url] Claw |
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Tuesday October 29, 2013
Snatch Practice. |
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TUESDAY– OCTOBER 29, 2013
Strength Dead Lifts- 8 x 6 @ 375 -Every 90 Secs WOD 21-15-9 Front Squats @135 Pull Ups Finisher: Alternating Tabata Dubs / KB Swings@70 |
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was happy to survive weekend and be back at work. thursday day off from gym, friday...gym, curling having a friend from 10th grade visit for the weekend, saturday gym, travel to sunshine coast, drink way to many beers, sunday long hike into skumchuck narrows, drive to ferry and drop said friend off in downtown vancouver.....all in all a good weekend....lots of laughs and reconecting with the past....to much driving however....
last nite at the box 800m sled pull 70lb w/10lb per side ankle weights then 3 rounds 3 minutes on 3 off 5 20" box jump 10 air squats 15 sit ups 99-114-120 then 3 x 8 single arm rear delt raise 5 lbs 100 per side lying delt raise 3 lbs. got confirmation that we are proceeding with as a fundraiser for comunity christmas care the 1,000,000 lb squat challenge another chap from the gym and myself are tossing it out to the community to show up december 14th and do air squats with us till we hit the 1,000,000 lb body wt. mark. at 160 lbs it is only 6,250 so we think it is a doable number depending on how much of the comunity decides to show up |
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Wednesday October 30, 2013
Tough group warmup: dumbell thrusters, alligator crawl with dumbells, air squats Short Metcon 5 minute AMRAP step up onto 12" box with 45# bar in front rack, 3 times each leg do 8 back squats with 45# bar, do 10 jumps onto 12" box. Clean and Jerk practice Thursday and Friday will be physical rest days while I prepare my mind to be an agressive, slobbering, animal who rips incredible amounts of weight off the floor and throws them overhead on saturday (hopefully while maintaining some semblance of decent form). It won't be pretty, and people who haven't seen me in competitive beast mode won't recognize me. Don't say hi, b/c I'll only snarl at you. Will report in on Sunday after the comp (assuming I'm not mistakenly caged as a feral pit bull with rabies) |
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Hey JT, while I remember, good luck at your meet this weekend, lookin' good! This weekend is also American Masters in Savannah. Masters Nationals 2014 in Shreveport entry form is up.... [url]www.mastersweightlifting.org[/url]. wfs
(I dont believe there's a qualifying total to lift at nationals, but it's a qualifier for Pan Ams. I'm going to try to go). |
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JT....good luck in your comp. deep breath and you will do just fine....and remember to treat the inner pit bull in you to a nice T-Bone steak sunday....
last nite was costume nite at the gym while doing the filty fifty (with the usual mods for my issues of course :) ).....very important lesson when wearing a costume to the gym....make sure it is workout friendly... i went as a "person of walmart" and the box jumps, toes to wall and walking lunges were not near as much fun as they usually are when you are wearing rubber work boots time 18:28 with partner allowing for us screwing up the order of the movements as well |
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Hey gang , good to be back. Worked out alone at Lifetime. I am now doing midday work outs and by passing the sleep issues as I am now at least sleeping well.
Warm up, 2 untimed rounds of pull ups, push ups and squats. Monster walks, RDL. Squat hold 90 sec. 5-3-1 Back squat: 135, 225, 315. 3X2 BS working negatives w. 185. 1RFT 30 KB @ 56 # 30 burpees 20 KB 20 Burpees 10 kb 10 burpees. 10:40. Did not seem like allot of work when I selected the WOD, but it was more than enough! Yahoo, finished a work out and nothing aches.!!!!:kicking0::kicking0::kicking0: |
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[QUOTE=JT Kalnay;1204176]
Thursday and Friday will be physical rest days while I prepare my mind to be an agressive, slobbering, animal who rips incredible amounts of weight off the floor and throws them overhead on saturday (hopefully while maintaining some semblance of decent form). It won't be pretty, and people who haven't seen me in competitive beast mode won't recognize me. Don't say hi, b/c I'll only snarl at you. Will report in on Sunday after the comp (assuming I'm not mistakenly caged as a feral pit bull with rabies)[/QUOTE] JT - Go for it!!! We're rooting for you. 10/28 3+ Week Lift: Press 105, 120, 135 X3 Assist: Pull-ups 5, 8, 8; press 75 X3X10 10/29 Lift: Deadlifts 135, 155, 175 X3 Major sciatica flare during the last set so no assist work Cash out: Celebrex :( 10/30 35:00 on bicycle training stand 20# Turkish get-ups X20 10/31 Happy Halloween WU: 100 single unders; 50 straddle hops; high knees; butt kicks; air squats; bench 45 X10/ 75, 95, 115 X5 Lift: Bench 130, 150 X3/ 170 X8 Assist: pushups X3X10; DB rows 52 X3X12 Cash out: Turkish get-ups 20@ X10/ 25# X10 |
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last nite modified fran
21-15-9 95lb middle grip football bar ring rows 3:38 keep up the great work and enjoy the weekend....our gym is closed f/s/s cause all the coaches are off competeing so we all get a break and are able to go play :pepper::pepper: |
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11/1 WOD
A. Backsquat, 31X1, 5, 4, 3, 2, 1, rest 2-3min 135-155-185-205-225f Good depth and accurate pacing on all reps. The 1-sec hold at the bottom was a killer! Was on my way up slowly but drifting to right on last rep when my spotter grabbed the bar, so technically a fail rep but I think it would have been good. + AMRAP 7:00 7 BB Clean & Jerks (135/95) 7 T2B 7 H.R. Pushups 2 rounds + 7 C&J’s + 4 T2B’s. Crap, the C&J’s were tough! Technique not great, so I ended up doing a lot more pressing with my arms than I should have. Felt I was lagging, but... Rest 5:00 Results of AMRAP for time 7:55. The C&J’s didn’t get any easier this time. Taking an extra moment before each rep to set up and think about proper technique on the jerk would have been good. Note to self for Grace finals. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10611900373/[/url] Claw |
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THURSDAY– OCTOBER 31, 2013
WOD 8 RFT: Sled Sprints- 100 Yards- Run Lap 400 meters @ 90/45 Then 8 Rounds: Planks to Failure. Rest As Needed THURSDAY– OCTOBER 31, 2013 Olympic 3 Position Snatch- Work to Heavy Rep Then Snatch- 3 x 2 @ 80% WOD 8 Minute AMRAP Muscle Ups x 5 ( scaled to 10 chin ups and 10 push ups) Box Jumps x 10 @ 24 2 Minute Rest 8 Minute AMRAP: KB Thrusters x 5- 70 each arm KB Rows x 10 Double KB Swings x 5 Able to get 70s first round...down to 55s second round...35s on the third and fourth rounds..... What a bear!!! |
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11/1
WU: 50 straddle hops; high knees; butt kicks; mountain climbers; pull-ups 6, 10, 10; squat 45 X10/ 70, 85 X5/ 105 X3; 100 single unders Lift: Squat 120, 140 X3/ 155 X11 After each set, did 60 single-unders Assist: Front squats 85 X3X10; 10# waiter carry walking lunges X20 yds; 15# waiter carry walking lunges 2 sets X20 yds |
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SATURDAY– NOVEMBER 2, 2013
Strength Squats- 2 x 6 @ 285 4-5 Warmup Sets Progressive Load to 65% WOD “Rankel” 20 Minute AMRAP: Dead Lifts x 6 @ 225 Burpee Pull Ups x 7 KB Swings x 10 @ 55 200 Meter Run |
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Saturday November 2nd, 2013
160k total, hit 5 out of 6 lifts, no-repped on final snatch... All week time seemed to be moving slowly, with way too much time to think. Visualizing the lifts, and practicing quotes (e.g., "I won," "I qualified for nationals") helped. A final sleepless night followed a few "rest days" before the first USAW-sanctioned meet. Rising at oh-dark-thirty to fuel and hydrate and drive to the venue was no problem, b/c I was already awake, mentally pacing the cage with days of pent-up energy, and months of repressed anticipation. Weigh-ins were held two hours before the first lifting. The first of those two hours seemed like it took a dozen as I moved slowly but methodically through complete mobility and stretching. After announcing my opening lift weights there were too many chances to second-guess strategy, to let the doubts start filtering in. But then time started to accelerate as the lifting and warming up began. And then the warming up was quickly building in intensity. I hit my opening weight in warmup, and then some, and then before I knew it I was on deck, where my name was announced and the 1 minute shot clock started ticking. After a few steps pacing back and forth like a caged tiger, the prison door was finally kicked open, and the bar was laid bare before me. it was time to grip it, and to find out. This is where training and practice and routine kick in. This is where random sounds and shouts of encouragement fade and blend and blur behind the pounding of the blood in your ears. In an instant the opening weight (a meager 50k) was overhead, locked out, and three "good lift" flags were in the air. I had done it. I was back in the arena, competing, not knowing how it would go, and loving every dread-filled second. The second snatch also flew overhead (60k). The third snatch felt light, but I pressed it out with my left arm b/c I didn't drop far enough under it. No-rep at 75k, when I was lifting well enough to have hit 80k or maybe 85. So there is plenty to learn, plenty of coaching to absorb, plenty of drills to repeat ad nauseum, and there will be a next time. I simply have to learn to snatch better. After a break, the C&J session started, and it was time to warm up again. I knew I was going to kill the C&J, just knew it. In warmups everything felt light. All week, the cleans had been good. I considered changing the announced first lift weight, but decided to stay with the game plan, to hit a lift, in front of the crowd, in front of the judges, in front of that annoying conscience and its nemesis pride. The first lift was trivial (75k). The second felt just as easy (90k). A few people gasped as the 52 year old man with the artificial hip who'd missed a 75k split snatch announced 100K in a clear strong voice. Several other competitors had to go at 90 and 95k, some making, many leaving the competition before 100k was reached. Then it was time. One minute on the clock, months of training in the rearview, one bar waiting on the platform, one last lift in this first comp. A deep breath, a violent pull, and the bar materialized on my chest. Another breath, tighten the butt, tighten the abs, dip, drive, and DROP under it in a deep split. Locked out, standing up, friends and family going crazy as three "good lift" flags shoot up. I drop the bar and dance like a madman around the arena, tired, psyched, wishing I'd said 110k, catching the satisfied smiles of mentors and coaches and friends who'd believed that this could happen. 160k total, good enough to go to nationals in April, first place in my age and weight category, 7th overall, and totally *#(*ing awesome. It's good to be back in the game. Need to get 182k to qualify for the pan am games. The missed snatch would have got me to 175k total, and I felt like I could have done 110 C&J, but maybe that's just the adrenalin and pride (hubris) talking. Thanks everyone for the encouragement, and for letting me believe that maybe, just maybe, an old athlete can push the sun back up in the sky for one more day, for one more try, for one more memory to be able to look back on fondly. And congratulations, along with your medal, you've won 5 hard month in the gym to prepare for April, for Shreveport, for a date with destiny after a voyage of re-discovery. Video of the final C&J will be posted after a while. |
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Awesome performance JT. Notice how hard it is to keep the energy up while you wait between lifts! I do best on hot days here in AZ and the a/c is kept off. Just maintains a light sweat.
Back today at Tribal for first time in over 2 months. Just wonderful seeing everyone. WOD 4rft 30 kb @56 lbs 15 push ups 40 DU Scale 3:1 jumps 14:29. Still injury free and healthy! |
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Video from the comp
CNJ: 75, 90, 100kg [url]http://www.youtube.com/watch?v=YHIilRAXFhU[/url] Snatch: 50, 60, 75 (miss) [url]http://www.youtube.com/watch?v=nQyoWMP-Dto&sns=em[/url] Need to figure out how to lift with my posterior chain and body instead of just with my arms... |
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Sunday November 3rd, 2013
Some mobility work. Some light TGUs. Some easy GHDs. 100 straight arm head back pop the hip KB movements (some ended up as snatches, some as cleans, some as swinging no-name experiments). Trying to figure out how to do the snatch without bending my arms. Some 45# and 65# snatches where I kept my arms as straight as possible. Got a GREAT cue from my SoP training partner. |
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congrats JT, on totalling! 5 for six is excellent :pepper:
if you dont mind, what's the cue?? (my coach would NEVER let me do kb swings, he said it'd cause me to bump the bar AWAY. OTOH Ive seen a lot of people use them, successfully. He believed in liftoffs to just above the knee, sometimes with a pause there (and I did zillions of them); that might help you some, your arms seem to bend halfway to the knee. good luck! |
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Awesome JT!!!!!
Way to go.... Your dedication and focus paid off, keep up the great work.... |
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Great report JT and great job!
11/2 Saturday WOD AMRAP 5:00 8 Wall balls 8 Sit ups Rest 2:00 AMRAP 5:00 8 Burpees 20 V-twists (unweighted) Rest 2:00 AMRAP 5:00 8 Goblet squats (1.5 pood kettlebell) 8 K2E’s Rest 2:00 AMRAP 5:00 30 sec. hollow hold 30 sec. plank hold on elbows Didn’t count reps but it was a lot of work. 11/3 workout @ Bacara A. Bring Sally Up Used 60#, nowhere near complete. Kind of a dumb workout, I ended up leaning forward and pushing from my toes. As a result, lower back tight and a likely sweet case of DOMS on the way for my quads. B. Max doubleunders in 2 minutes. 123. Started off good but Bring Sally Up messed me up too much. A good example of SSP (stupid self-programming). 11/4 WOD A1. Bench Press, 30X1, 7-9 reps, 5 sets, rest 60sec 95-115-135(f, 6 only)-125 A2. Single Arm Dumbell Row, 31X1, 4-5 reps/arm, 5 sets, rest :30 b/t arms, rest 60sec 45-55-55-55 Went only 4 rounds instead of 5. Time running short and I was getting pretty tired. + 4 rounds of: 21 Wall Balls 14 Burpees 7 CTB Pullups rest 2:00 15:12 First set a little over 2:00 then progressively slower. Wall balls went surprising well; not perfect, but good. Burpees were a total mess because of the bench presses, basically fall to the floor, pick myself up, and hop. C2B’s also good. Used a huge kip and contacted chest to bar on over 50% of the reps, which is much better than usual. This is 4th WOD in a row and I am feeling it. Thinking about going for 5 and a “mini hell week” but we’ll see how the rest of the day and night goes. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/10674567815/[/url] Claw |
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Monday November 4, 2013
Group warmup 2me strict pullups followed immediately by 1 minute me dubs (4,23) (5, 44 in a row, then I puked) 6 minutes, EMOM 2 hang squat cleans (75# really focussed on hurling it up with my whole body, not with my arms), 4 pushups on the bar 21-15-9 back squats to an 18" box, 75# kbs, 30# 8:15 This was well below RX, but all I had in the tank today.... The cue was trying to jump as high as I could while holding a single small kettlebell in one hand with a straight arm. It proved that I can actually accelerate a weight with a straight arm. Then the cue involved finding different ways to accelerate the 10# kb with a straight arm. Just trying to feel the transfer of power generated one place through a straight arm to a weight at the end of the arm. |
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[QUOTE=JT Kalnay;1204958]Monday November 4, 2013
Group warmup 2me strict pullups followed immediately by 1 minute me dubs (4,23) (5, 44 in a row, then I puked) 6 minutes, EMOM 2 hang squat cleans (75# really focussed on hurling it up with my whole body, not with my arms), 4 pushups on the bar 21-15-9 back squats to an 18" box, 75# kbs, 30# 8:15 This was well below RX, but all I had in the tank today.... The cue was trying to jump as high as I could while holding a single small kettlebell in one hand with a straight arm. It proved that I can actually accelerate a weight with a straight arm. Then the cue involved finding different ways to accelerate the 10# kb with a straight arm. Just trying to feel the transfer of power generated one place through a straight arm to a weight at the end of the arm.[/QUOTE] Nice! and thanks for clarifying. I have problems keeping tension out of my arms, I dont bend mine, but they're not loose enough, cause a loop in my bar. WLing, probably keep me busy till we drop! (That happens too sometimes, Ill overpull a clean back and wind up seated with the bar neatly racked. awkward!) |
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Funny..... It's the days that you are convinced that " no way I can do this WOD , I should stay home!" But you go anyway and say " no f...ing around, I'm doing this even I take two hours"
Those are the days that you actually dig deep and destroy the WOD!!! Yep, it's a mental game.... I ate this one up and spit it out ."..crying for momma MONDAY– NOVEMBER 4, 2013 Olympic Cleans- 4 x 3 – 3 Position Clean Warmup-135 Then 2 x 3 From Floor @ 175 WOD 4RFT.... 5:07 Front Rack Lunges x 8 @ 115 Pull Ups x 16 Rest 2 Minutes Then: 4 RFT: ..... 6:13 Power Snatch x 10 @ 135 Dubs x 20 "Some days you do brunch,others...brunch does you". ( some stupid sitcom I was watching) |
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Way to go, JT. Nice work!!!
11/3 WU: Row 1000m; power cleans 45, 55 X5; Snatch 45, 55, 65, 75, 85, 95, 105 X3 Workout: 5 min spin warmup; 20 minutes of intervals on trainer 1 up/ 1 down; 5 min cool down Cash out: hip and leg stretches; 80 # walking suitcase carry X 2X1:00 11/4 WU: Row 1000m; high knees; butt kicks; straddle hops; press 45 X10/ 60, 75 X5/ 90 X3 Lift: Press 115X5/ 130 X3/ 145 X1 Assist: Clean & jerk 65, 75, 85, 95, 105, 115, 125, 135 X2; pull-ups 5, 9, 10, 10 Cash out: Turkish get-ups 25# X10 |
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I'm Back!
In the last 3 weeks I've only done 2 WODs - and I feel it!! [B]31 Oct: WU:[/B] .3333333 mi run 100 SUs 10 Air Squats 10 Push Ups 10 Burpees (Yay! Burpees!!) 10 Sit Ups 10 45# Presses [B]WOD:[/B] 10-9-8 115# Jerks 2-4-6 Push Ups ~5:30 [B]4 Nov WU:[/B] .3333333 mi run 100 SUs 10 Air Squats 10 Push Ups 10 Burpees (Yay! Burpees!!) 10 Sit Ups 10 27# Presses 10 DUs [B]WOD:[/B] EMOM for 10 min: 1 205# Front Squats 30 GHD Sit ups |
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great job JT. congrats on qualifing
michael....gotta love those ones eh? last nite "jack" 20 amrap 10 98 lb axel bar pin press 2" above chest 10 20kg kb swing 10 24" box jump 320 reps followed by 3 rounds 8 5lb rear delt raise 20 25lb dbell shoulder shrug |
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TUESDAY– NOVEMBER 5, 2013
Strength Dead Lifts- Work To a 2 Rep Max.... 405 WOD 21-15-9 Dead Lifts @ 225 Box Jumps @ 24 Finisher- Double Reverse Tabata Burpees!! 16 rounds :) |
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nice job on the d.l. michael
last nite 800 m. sled pull with 70lbs on the sled, 20 lb weight vest and 10lb per ankle weights. 8 heavy bench press 115 3 x 10 45lb t bar row and underhand t bar row 3 x 20 5 lbs dbell snatch and seated rear delt's |
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Wednesday November 6, 2013
52 hotel burpees in 7:00 50 "KB" swings (with a dumbbell) front, side, side plank. No Hagen Daz. So, this road trip is off to a good start, no globo incidents and no Hagen Daz! |
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11/6 WOD
A. 10:00 Skill Session: Handstand Work These are getting better and better! + AMRAP 7:00 7 Squat Clean & Jerk (135/95) 7 Toes-to-bar 2 rounds + 7 C&J's + 4 T2B's. Ugh, this was unpleasant. Came in at 12:30 since I was in Santa Maria in the morning. Didn't feel it beforehand, only a couple bites of a protein bar about 20 minutes before the WOD. The good news is that the squat cleans seem to be coming along well form-wise. Claw |
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Thanks Cliff.... I had a lot more in me on the dead lifts, but with the impending WOD with 45 reps@225 and 45 box jumps, I thought I'd play it safe....good thing...after the first unbroken set of 21 deads I wiped out on my first box jump even though it was only 24"..... My legs just wouldn't fire.... Paced for about 20 seconds and the legs came back!
WEDNESDAY– NOVEMBER 6, 2013 Olympic Split Jerk- 5 warm ups progressive load, then 2 x 6 @ 155 WOD 4 Rounds- 12 Minutes of Stations: Battle Hoses Sit Ups Farmers Carry Ladder Drills Cone Shuffles Line Hops Finisher- 100 Meter Sprint x 10 |
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