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DBs Held on Shoulders: 3-3-3-3-3 24" box jumps
*stepping down 8,12,15,20,25 Back Squat: 1RM (avg. bands) the bands were anything but average :rofl: they were the bigger black one that really had some tension 225lbs Stiff Leg Sumo Deads: 8-8-8 185,205,225 for time: 100 Medball Front Squats (20) got the coach to let me do this with a 20lb weight vest as i was going to run into trouble holding the med ball the way he wanted me to 3:05 3 rounds of: 1min. Standing abs 1min. Standing KB Oblique Crunch 1min. Standing KB Oblique Crunch 16 kg kb for above |
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9/18 WOD
A. Russian Step ups, 10 reps per leg, rest :30 b/t legs, 1:00 b/t sets Used 15# dumbbells. These got heavy by the end. B. Tabata Double unders 21. Started slow (21) so just kept at it. If I went straight through, took about 12 seconds, but a couple of misses made it tight. + EMOTM 15:00 1st - 2-5 bar rollouts 2nd - 10 Reverse Walking Lunges (weight held to chest) 3rd - 5-10 burpees Used 45# plate for reverse walking lunges. Claw |
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Thursday September 18, 2014
Snatch Practice 5x75 5x105 5x135 5x165 (missed all 5) Missing all five attempts at 75kg is not a good sign for Sunday's competition in Columbus... Luckily Friday and Saturday are rest days where I may regain some strength and resiliency. |
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9/18
WU: Row 1km; t-spine mobility; overhead press 45, 55X5/ 70X3 Workout: Overhead press 75, 85X8/ 90X11 Pull-ups BWX8/ +15 X7, 5, 6, 5, 4 (27 total) Cash out: 35# KB swings X150 4:52 |
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Nice work guys!
[B]WU:[/B] 400m run 50+SUs 10 Leg Swings, each leg [B]WOD:[/B] 10 RFT: 3 DLs @225# 20 Shoulder Taps 10 Pull Ups 20 Shoulder Taps 27:45 [I]I scaled this WOD since My HandStand walks aren't there yet. :D The DLs seemed to be the easiest part of the WOD. I wished I had went heavier. My time wasn't the slowest, but I was happy I was able to break 30 min![/I] |
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Friday September 19, 2014
Rest Day. Rest IS training (after hard work). |
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Thursday: pool day
4 rounds of 3x50 w. 15 sec. rest in between. 50 yards sculling between rounds. 50 years pull as warm down. Friday. Tie up deload week DL 5X225,230,250. 5 rounds untimed 10XGHD situps/back ext. SP: 5X105,125,135. Onto the next Wendler cycle next week. |
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[QUOTE=JT Kalnay;1242342]...Rest Day.
Rest IS training (after hard work).[/QUOTE] AMEN JT!! [B]WU:[/B] 400m run 10 Leg Swings (Each leg, Both directions) 10 Air squats 10 45# OHS [B]WOD:[/B] For time 10 Back Squat (185/115) 10 Double Unders 9 Back Squat 20 Double Unders 8 Back Squat 30 Double Unders 7 Back Squat 40 Double Unders 6 Back Squat 50 Double Unders 5 Back Squat 60 Double Unders 4 Back Squat 70 Double Unders 3 Back Squat 80 Double Unders 2 Back Squat 90 Double Unders 1 Back Squat 100 Double Unders Subbed SUs for DUs 22:34 [I]This was like the Open WODs with Karen followed by DUs. I did the 1st 10 Back Squats straight. Unfortunately, I wasn't able to keep that up for the next 3 rounds. Once I got to the 5th round, I was able to do them straight. However, the SUs were piling on and I felt like I could barely jump! I was glad when it was over! The other thing was I was feeling the GHD sit ups back on Wednesday![/I] |
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Saturday September 20, 2014
Complete rest day (competition tomorrow in Columbus). |
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Bill , awesome work. JT, good luck in the competition.
Swim workout" 4 rounds of 4X50 kick w. fins and board w. 15 sec rest in between. 50 yard sculling in between rounds. This week reps per round increased. Cool down with 100 yards pulling with buoy and swim paddles. |
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@Pat, thanks for the encouragement.
Sunday September 21, 2014 Oly Comp At Fit Club in Columbus Snatch 70, hit 75, hit 80, hit (PR by 2kg) C&J 102, hit (repeating the 182 kg qualifying total for 2015 pan am games) 109, hit 114 (PR attempt, made the clean, it felt like I had a house on my chest, finally controlled my breathing but couldn't remember my cue and had an EPIC failure (which will probably go viral on YouTube) on the jerk. I landed on my elbow but wasn't seriously injured, just a bruise). Am very happy that I went for the 114PR attempt. Need to get to 90 on the snatch and 120 on the C&J. One step at a time. Next meet is American Master's Championship on 11/1 in Savannah Georgia. Lots of volume and skill work and weight loss in the next six weeks. |
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great work as usual guys
friday nite 7 rounds for time of: time cap: 20min. 7 DB Bench 25lb dbell 7 Back Squats 135 lbs 7/s Step ups (16") 7 Toe Touches 7 Deadlifts (245) 7 Russian KB Swings 7 Supine MAG Grip Rows (M) 315 reps.....finally stopped sweating a couple of hours later after dinner and a shower :shrug: saturday SS Box Squat: 8x2 green bands 225 lbs for time: 30cal. Row 30 Incline Push-up to Box Jumps (20) 30 Deadlift (135) 30 Goblet Squats (32) 7:14 Weighted Sit-ups: 3x30 25lb dbell *1min. rest between sets keep up the great work all |
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@Cliff, I'm sweating just reading that beast
Monday September 22, 2014 5 weeks and 6 days until American Master's Championship Mobility Rowed 500m 100 single unders 10 double unders Snatch Practice 5x75 5x105 5x135 5x145 (the upside of getting a snatch PR (80kg) is that you get the PR, the downside is that 80% of the new PR makes every training session after that harder... OHS 5x11# 5x45# Front Squat 5x145# |
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9/20 Saturday partner WOD
AMRAP 20 as a team: 100 double under buy in, then Partner 1: 5 wall balls 7 burpees 9 goblet squats Partner 2: Plank hold Switch. 8.5 rounds for Claugie to lead the pack! :kicking0: (Claw + Augie, combined age 104) Link to whiteboard: [url]https://www.flickr.com/photos/93561498@N00/15324709715/[/url] Claw |
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Wendler, Cycle 2, Wave A, BS
5X 250,265,280 Assist: 5X10 Good mornings 5X10 185 BS w. chains untimes. |
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@JT - Congratulations on your PR
@Cliff - You are a monster! I hurt just to read that 9/19 Workout: Split squats 20, 25, 25 X8; goblet squats 25, 35, 45 X10 Cash out: KB swings 35# X100 2:59 9/20 Motorcycle ride 100+ miles of dirt on the historic mining roads in the area 9/21 Week 2 of 8/6/3 (a modification of Wendler 5/3/1) Workout: Deadlifts 90, 100 X6/ 110 X20; T2B X10X3; farmers carry 52#/side X100 yds Cashout: KB swings 35# X160/ 45# X20 9/22 WU: Row 1km; walking lunges X20 yds X2; t-spine mobility; overhead press 45, 60, 70 X5 Workout: Overhead press 80, 90 X6/ 95 X12 Pull-ups BW X10/ +15 X 8, 6, 5, 4, 5 Cashout: hip and back stretching |
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JT, It never gets easier! :D
Awesome stuff guys!! [B]WU:[/B] 400m run 100+ SUs 10 Leg swings (Each leg, both directions) 10 Air Squats 15 sec fingertip plank 10 Push ups 10 Bar Taps 10 45# Presses 10 45# OHS [B]WOD:[/B] “TK” AMRAP 20 min 8 Strict Pull-ups 8 Box jumps, 36″ box 12 Kettlebell swings, 2 pood Scaled with 24" box & Russian KBS 6 rounds & 6 Pull Ups [I]This was easier than I thought it would be. I was going to try 28" but my head wasn't in it! Still, it was taking me a little over 3 min per round to complete them. At least I wasn't least amount of rounds on the board![/I] |
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9/23
WU: Row 1km; t-spine mobility; walking lunges X20ydsX2; shoulder mobility Workout: AMRAP 12:00 Pull-ups X3 Push-ups X6 Air squats X9 KB swings 35# X12 7 rounds plus 3, pull-ups, 6 push-ups, 9 squats and 7 swings Cash out: Snatch practice pvc, 30, 50 X5 |
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Nice AMRAP Alden!!
[B]WU: (At the base Globo)[/B] 500m row 100+ SUs 10 Leg Swings, each leg, both directions 10 Air Squats 20 Sec finger tip plank 10 Push ups 5, 4, 3, 2, 1 Pull Ups 10 45# Presses 10 45# OHS Burgener Warm Up [B]WOD:[/B] For Time: 200m run 10 95# Power Snatches 400m run 10 135# Power Cleans 800m run 10 135# Power Cleans 400m run 10 95# Power Snatches 200m run 29:13 [I]I had to go with Power Cleans and Snatches because "you can't drop weights" at the Base Globo and my knee was talking. The runs were slow, and I got a hasty shin splint after the 800m run. I NEED more OLY work! :shrug:[/I] |
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@Claugie, way to rep for the silver backs!
Tuesday September 23, 2014 Mobility This took the form of a 45 minute yoga class. Yoga is hard. How's that for a Hemingway-esque simple declarative sentence that is unadorned with any prosaic artifice? Yoga is really effin hard. 5 Rounds of Continuous Movement BP with increasing weights up to 245# Lat Pulls for early rounds, pullups for later rounds dips 10# kb swings As the BP weights got higher the reps got lower. I feel like I have a cold this morning. Did I mention that YOGA is HARD. |
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Wednesday September 24, 2014
Warmup & Mobility Knee rebending deadlifts C&J practice 10x95 5x145 5x195 Knee rebending deadlifts Walking lunges with 45# bar overhead (OMG....) |
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great work guys.....busy life so far this week
monday Multi Grip: 1RM (W) 195lbs...shoulder was getting achey Ext. Rot. Band Pulls: 4x20/s 12 Pin Press: 3RM (Minis) 150lbs Tate Press: 10-10-10 45-55-65 DB Sit-ups: 3x15 25lbs.....ended up with huge red welt on tailbone tuesday Vested Box Squat to Box Jumps: 3-3-3-3-3 16" box to 24" 20lb weight vest *stepping down 1" Deficit Box Squat: 1RM 275lbs...squatting to a 15" box SS Concentric Good Mornings: 5-5-5 125-135-145 Snatch Grip 3" Block Pulls: 8-8-8 225 lbs Russian Twists: 3x20 **ankle weights if easy;) ya right....just put on 5 lbs per side. |
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Nice C&J's JT!
Box squats to box jumps scare me!! Nice WOD JT!! [B]WU: Still at Base Globo!![/B] .333333333mi run 100+ SUs 10 Leg Swings, each leg, both directions 10 Air Squats 20 sec fingertip plank 10 Push ups 5, 4, 3, 2, 1 Pull Ups 10 sit ups 10 hollow Rocks [B]WOD:[/B] For Time Row 500m 15 Overhead Squat (#95/45) 20 Hand Release Push-Up Row 500m 15 Front Squat (#135/85) 20 Hand Release Push-Up Row 500m 15 Back Squat (#175/125) [I](Scaled to 135#)[/I] 20 Hand Release Push-Up Row 500m Do not use a sqat rack. Clean/snatch weight from floor. Did up to the 2 round of HRPUs @ 11:15, then I had shut off my stopwatch! :ranting2: Did the next 500m row in ~2min. I finished the rest in about 17:15, give or take!:shrug: [I]I was able to row at a 2:00- 2:10 pace for all the rows. I tried to clean 155# for the Back Squats, but it wasn't happening today. Part of the problem is that I was doing it on the Globo's upper track exercise area. This meant I couldn't make too much noise with the weights! I could feel the effect of all the leg work on my Push ups. Actually, it wasn't a bad WOD.[/I] |
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Thursday September 25, 2014
Rest/Sick/Allergy Day AMRAP, 24 hours sniffle, sneeze, blow nose, wipe runny nose, try to nap until post nasal drip makes you gag and feel the scratchy throat, scratch dry eyes, .... |
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JT....get the wife to make some chicken soup, curl up with a blankie and watch the peoples court you will feel better in no time :kicking0:
bill.....yup the first couple of times i did vested box squat to box jumps and even box jumps with dbell is scared me. now that i am kinda used to them i just have to remind myself not to push to hard and go to heavy last nite..... for time: *athletes bring a pack weighing (20#) i loaded my camelbak with water, a dozen of canada's finest and a lb of back bacon to make my 20 lbs. 100 MAG Grip Supine Rows 100 Incline Push-ups 5000m Row 35:20......in retrospect perhaps not the best choice of packs to use as i felt like i was going to go off the back end of the rower for the entire 5,000 meters. my shoulders are toast today but man did i sleep good last nite. |
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9/25 WOD
A. Back Squat % of 1RM (21X1) 5x65%, 5x75%, 5x85%, 3x90%, 2@95% My one-rep max is 255 but I ended up going with less weight. 165-185-205-1@225-1@225 (bailed 2nd rep) B. EMOTM 20:00 Min 1: 3-5 wallwalks Min 2: 10-15 SDHP (1.5/2pd) Min 3: 5-10 HSPU Min 4: 10-15 RKBS (1.5/2pd) Done but with the lower end of the rep count except for RKBS. Life conspired to keep me out of the gym since Saturday and plopped my on my butt all day yesterday driving to O.C., sitting in court, and driving back. The crappy food and drink yesterday, however, was all on me. Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15167879160/[/url] Claw |
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JT, Hope you feel better!
Cliff, What a brutal WOD!! Nice job! Claw, Super Back Squat lifting!! Nice EMOTM! (I HATE Wall Walks! :D) [B]WU:[/B] 500m row 100+ SUs 10 Leg swings (Each Leg, Both directions) 10 Air Squats 30 sec fingertip plank 10 Push Ups 10 Bar Taps 5, 4, 3, 2, 1 Pull Ups 10 AbMat sit ups 10 45# presses 10 45# OHS [B]WOD:[/B] 5, 4, 3, 2, 1, 1, 1 Deadlift 135#(5), 225#(4), 315#(3), 335#(2), 355#(1), 365#(f), 315#(1), 345#(f) 3RFT: 400m run 20 TTB 14:35 [I]I was unhappy about the DLs. At least I was able to pull 355. Though, I wanted to try 375. I felt 365 in my back! The metcon went smooth. I was able to hold on to the bar for at least 6 reps on each round. Not a bad day![/I] |
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Great work everyone!
9/25 WU: Row 1km; pull-ups 10, 7, 6; walking lunges X20yds; split squats BW, 15, 18X5 Workout: Split squats 21, 24 X6/ 27 X12 Cash out: KB swings 35# X100 3:30 I'm trying to add KB swings to every workout to burn off some waist. Too much of "the good life" this summer between camping, motorcycle trips and visitors. I am supposed to be in a military wedding in January and I need to delete about 3" of waist to get into my dress blues. |
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Friday September 26, 2014
Mobility Claritin Powered Snatch Practice Knee rebending deadlift warmups 10x40kg (was moving slow and trying to rebend the knees) 5x50kg 5x60kg 5x70kg (missed two of these, #1 and #4, wasn't moving fast enough) |
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9/26 Hike Pancake Rocks and Horsethief Falls trails
7 miles, 1400' elevation gain, max elevation 11,085' Cashout: Weight vest pushups BW x10/ +12,+15,+18 x5/ +21, +24 x6/ +27 x11 |
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Alden, Sounds like a fun hike!!
[B]WU:[/B] 400m run 100+ SUs 10 Leg swings (each leg, both directions) 30 sec fingertip plank 10 push ups 10 bar taps 10 45# Presses 10 45# OHS [B]WOD:[/B] For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1.5 pood [I](Russian Swing)[/I] 50 Steps Walking Lunge 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees (YAY! BURPEES!!) 50 Double unders [I](Subbed 156 SUs)[/I] Complete 52 reps of each exercise instead of just 50 to wish Mona a very Happy Birthday! 41:21 [I]Wow! What a slog! All my goats were showcased in this one! Still I tried to be as consistent as possible on this one.[/I] |
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@Bill, there's nothing like a multiple goat exposure day is there...
Saturday September 27, 2014 My back felt 99% this morning, the best it's felt since falling in the shower on 7-8-14. Warmup with some mobility Deadlifts to 475# missed at 495 and 500, but got both off the ground [url]http://youtu.be/5rMymSCHVw8[/url] Knee bending deadlifts 25x135 with snatch grip KB snatches 20x10# 20x15# 20x20# 20x35# Good day in the shed with Tim, Jeff, and Rhonda. |
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@Bill - It was a great hike. The aspens are turning and the view from the top was spectacular.
9/27 Hill workout 60 minutes of riding steep hills on the mountain bikes. |
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Sunday September 28, 2014
OHS 10xpvc 10x11# training bar 10x45# bar 10x75# (these were really hard) Metcon 10 burpee buy-in (Yay burpees!) 5 rounds of: 3 pullups 5 pushups 7 air squats 10 burpee cash-out (Yay burpees!) Skill Work 50 single unders 10 alternating single and double unders 40 double unders in a row (then someone turned off the oxygen) Training for Oly Lifting has made me better at Oly lifting and worse at everything else. |
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9/26 WOD (5 PM)
A. Narrow Grip Bench Press, 5,5,5,5,5 (31X1), 2:00 rest 75-95-115-125-124(4) B1. Bent Over Row, 5-7 reps, (31X1), x3, :30 rest Started with 135 but went down to 115. Still a little fast on the descents. B2. Cuban Press (DB), 10 reps, 1:00 rest Used 15's. + 15-12-9-6-3 Pull-ups Push Press 95/135 5:37 using 95's. This was a real arm-burner. Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@[/url] ... 65/sizes/l 9/29 WOD A. Reverse Tabata L- Hang (10 sec/20 sec x 8) B1. KB Front Squats (double bells) 5 x 5-7reps @90 sec rest - 5 Rounds. B2. KB Press (double bells) 5-7 reps @90 sec rest - 5 rounds. Used 1.0 then 1.5 pood bells on the front squats, 1.0 on the presses. Had difficulty keeping the 1.5's in the front rack on the squats. C. 5 RFT: 200 M Run, 10 K2E's, 10 MB V-twists (L/R = 1) 9:21 Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@[/url] ... 10/sizes/l Claw |
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9/29 8/6/3 week 3 Deadlifts
WU: Row 500m; pull-ups 10x3; walking lunges 20yds X2; t-spine mobility; deadlifts 50, 65, 75 X5 Workout: Deadlifts 95 x8/ 110 x6/ 115 x20 T2B x10x3 TGU 35# x10 Cash out: KB swings 35x150 4:53 KB swings 45x25 Farmer's carry 52/side x80 yds |
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great work as usual guys.....all still having fun as well :)
this past weekend was our box's fall challenge 160 athletes over the weekend i cooked 14 pork butts, 20 lbs of tilapia, 30 dozen eggs, 30 lbs of sausage and a whole bunch of veggies and salads were made to feed the vollies....it was an epic 2 days for all last nite in the gym 10, 8, 6, 4, 2 cal rows with 1 bench press in between for max weight 8 minute time cap got to 215lbs had 220 moving but stalled out 3/4's of the way up. still pretty tired from the weekend though |
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Monday September 29, 2014
Up at oh dark thirty, long travel day, then a nice walk in the desert. |
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9/30 WOD
A1. Straight Leg DL 5 x 5-7 reps (4031) @90 sec rest. 95 then 115. Did not go all the way to the floor because I lost my lumbar curve if I went that far. Fooled around with grip on each set (normal, hook grip, reversed hands, reversed hands the other way) because grip was turning into the limiting factor. A2. Dumbbell B.O.R 5 x 5-7 reps (4031) @90 sec rest. 35 then 40. Very slow tempo helped me focus on form. For some reason I only did 5 of A1 and A2 instead of 7. That wasn't intentional. B. 30-25-20-15-10-5: Wall Balls, Sit Ups, Seconds of Hollow Hold 11:59. Was tempted to skip the WOD today because of all the wall balls. And sit ups. And hollow holds. But I didn't want to be that guy. Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15380360856/[/url] Claw |
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Awesome stuff guys!!
[B]29 Sept @ Base Globo! WU:[/B] 100+SUs 10 Leg Swings (each leg, both directions) 10 Air Squats 34 sec fingertip Plank 10 Push Ups 5, 4, 3, 2, 1 Pull Ups 10 Hollow Rocks 10 sit ups 10 45# Presses 10 45# OHS [B]WOD:[/B] Jerry 1 mile run 2000 m row 1 mile run 31:44 [I]My slowest Jerry time yet :( 40 sec slower than in 2012 & 2:17 slower then in Oct 2013.[/I] [B]30 Sept: WU:[/B] 400m run 100+ SUs 10 Leg Swings (each leg, both directions) 10 Air Squats 24 sec fingertip Plank 10 Push Ups 5, 4, 3, 2, 2 Pull Ups 10 Hollow Rocks 10 sit ups 10 45# Presses 10 45# OHS [B]WOD:[/B] AMRAP 15 Mins 5 Front Squats (#155/#95) 10 Burpees 15 push-up Rx, 5 rounds & 1 Front squat [I]WHO’s bright idea was it to have Push Ups AFTER Burpees!! (YAY! BURPEES!!):ranting2:[/I] |
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