Total weight lifted this week- 24,081 pounds. Not bad only having 4 days.
Total since the start of contest- 90,356.5 pounds.
STATIONS
1 MINUTE PER STATION, NO REST BETWEEN STATIONS, 1 MINUTE REST BETWEEN ROUNDS....
3 ROUNDS FOR TOTAL REPS
SPLIT JUMPS (JUMPING LUNGES)
PUSH JERK 55#
JUMPING SQUATS 35#
CLAPPING PULLUPS
SDLHP 55#
SANDBELL TWIST 6#
2-22-10- 345 reps (MODS- alternating lunges, chest-2-bar pullups 2.2.3.3 bands)
I can't yet handle the split jumps on my ankle, but with any luck someday, that'll be do-able. Clapping pullups...not a good idea in bands, also not allowed in bands. Coach wanted chest-2-bar pullups if not clapping, so I had to increase my normal assistance to ensure that chest-2-bar would still be possible in rounds 2 and especially 3.
OVERHEAD ANYHOW 7x3
GET THE WEIGHT FROM THE FLOOR TO OVER HEAD ANY WAY YOU CAN...FOR WEIGHT.
2-23-10- Clean & Jerk- 95, 105, 115, 120, 130, 135x1
Snatch- 63x5, 75x1
I was using the Clean and jerk for my way overhead on this one cause the initial pull on my snatch needs more work still. I got to 120 and I was doing squat cleans. I have power cleaned up to 125, but full on squat cleans need to be worked on. I knew I wanted to get to/past 130# as that is the weight where I had an epic fail last summer, resulting in my hand being injured. Cleans and anything overhead still cause some problems for the hand, but I was determined. After the 120, Coach said we were only going to get 1 more round due to time, so I jumped to 130. I got all 3 reps. It was definitely easier than I remembered it being last summer. We had the option to stay and complete our rounds during the 730 warm-up or to do them during the 730 session. Babur, Patty and I wanted to get a few more in so we stayed. I got 135x1. I probably could've done the 3, but man my hand was beginning to ache. Patty finished her 2 remaining rounds and not to be out-done I decided to use her bar doing snatches for the last 2 reps of my round six and all of my round 7. As usual, I bent my arms a little early. Although beyond that, they felt a little better than they have in recent past.
SPEED DEADLIFTS AND PUSH JERKS
Speed deadlifts 10 singles at 50-60% of your 1RM.
Push Jerks sets of 5 for weight.
2-26-10- DL-195#
PJ= 115, 120, 125, 125
The deadlifts actually felt pretty light, this part of the WOD was definitely easy. I switched stance every other rep, so I did 5 in sumo stance and 5 in closed stance. I need to work on my closed stance to get the weight and comfort level up...competitions in crossfit do not allow the sumo stance.
The push jerks felt pretty good except for the very last rep. I actually got a several with good lock-out! I can't complain about today.
PULL-2-INVERTED-HANG
10-1 MINUTE- ROUNDS FOR REPS (2 MINUTES REST BETWEEN ROUNDS)
2-27-10-126 (MODS- I did what we call the Rollie Pollie...laying on the floor holding onto weights overhead, and trying to get into the P2IH position (rolled on your shoulders anyway) on the floor).
I have done this WOD with this same modification before. I have done this modification for this particular exercise on more than one WOD. This is however the first time that I actually felt any muscle anything in my upper back, which needs to be engaged to actually do these on the rings or on a bar. I actually still have soreness in those mucles. That must mean that I was doing things right. Typically I try to completely do these using my abs, therefore don't engage those muscles. Don't get me wrong, abs are needed to get tucked into a ball, but rolling over and getting upside down is back.
I still don't think I am able to do these in the air...but I am finally making the correct progress to get closer to the goal. My back muscles actually inhibited full range of motion in later rounds as went on.
Sunday, February 28, 2010
Saturday, February 20, 2010
On the quest toward 1 million pounds- (started 2-8-10), overall total at the end of this week 66,275.5 pounds. This week 441,181.5 pounds.
Over the week....
BACK SQUATS
5x5
FOR WEIGHT
2-15-10- 170, 180, 190, 200, 205
I didn't quite make depth but was very close. It was a decent day for back squats. I had initially intended to start higher and get another round or two at or over 200 pounds, they felt a little heavier than some days and it was a morning workout...which rarely seem to be stellar.
FILTHY FIFTY 50- REPS EACH EXERCISE FOR TIME
BOX JUMPS (20")
JUMPING PULLUPS
KETTLEBELL SWINGS 12kg
WALKING LUNGES
KNEES TO ELBOWS
PUSH PRESS 35#
BACK EXTENSIONS
WALL BALL 16#
BURPEES
DOUBLE UNDERS
2-16-10- (45 MINUTE CUTOFF)- 45.01 (mod- knee ups for knees to elbows)
I was slightly I did everything in the same order I did last time we did this WOD. Last time we had a cutoff of 30 minutes. I finished everything but the burpees in 30.31. I was 4.5 minutes slower on the first 9 going into the burpees. It did take about 10 minutes to complete 50 burpees and they were FAAAAARRRR from pretty in any way. BUT I did finish everything in just one second over the cutoff with only one modification. While not overly happy, I can live with this.
7x10 RENEGADE ROWS
3-COUNT
1 PUSHUP AND 2 ROWS PER REP
FOR WEIGHT
2-17-10- 15, 15, 15, 25, 35, 40, 40 (first set was broken, second set was pushups on knees- rows on toes, all subsequent sets were on knees for both pushups and rows)
I started these unscaled although I have no idea why I started so low on the weight and at that stayed at the 15# for 3 sets...what the hell was I thinking???!
I switched to my knees because my ankle just couldn't take the pressure. I don't know what's up with that. I had this problem when I very first started doing pushups (and planks before that) on my toes, but range of motion has been the only change. The only thing I can think is that the extra bit of ROM increases the pressure enough that another bout of strengthening and or adjustment must take place.
I think I can honestly say off the top of my head this is my least favorite exercise....there may be some things I dislike, but at the moment I can't think of any I like less, including burpees. I don't even think I will really like these after pushups become easy, I could be wrong, but don't think so.
DEADLIFT & PRESS 5x5
FOR WEIGHT
2-19-10- DL- 235, 255, 270, 280, 265
P- 85, 90, 95
We only got to 3 rounds on the press due to time. I was pretty impressed with what I did on this WOD. I was feeling almost hungover after having to take a sleep aid the previous night to do yet another sleep test. This was round 3 for the sleep tests. I had slept a good majority of the day, and had a raging headache when I woke up.
I was hoping to get 300 for 5, I have done 300 for either 2 or 3 reps (I can't remember which), so I didn't think that was too lofty a goal. However the 280 took way more out of me than I anticipated. I actually came pretty close to passing out.
We then moved to the press, I knew I could do 5 at 85 no problem. I had done 5 at 90 before so didn't really think mush of that either. I went 95 for the next set, thinking I should be able to get it. Only 9 days prior I could only do 95# for 3. I did in fact get the 95. If we had kept going for the next two rounds, I would have went to 97.5# for the round 4 and the results of that round would have dictated my final round.
BENCH PRESS & FRONT SQUATS 5x3
FOR WEIGHT
2-20-10- (due to time we only did 4 rounds of bench and I had to leave early so I only got through 4 sets of warm-ups on front squats)
BP- 115, 125, 135, 137.5
FS- (last 3 warm-ups) 95, 115, 135
I heard Coach tell everyone that since time wasn't going to allow all sets (most likely 2 maybe 3), that he was upping the reps to 5. I still would have started set #1 at 145, but alas, I was off to any Oly Lift seminar.
My partner and I did upwards of 300 reps of movement with about 100# or so using a 35# bar, then when asked by one of the trainers for our bar, we went to a 45# bar. We did about another 200 reps or more using the 45# bar. My shoulders and upper back were sore after finishing this. I have a couple of things to work and these should hopefully help with my Oly lifts. I had fun learning from people that might just have a slightly different way of explaining things, sometimes that little difference helps to make something click. We'll see how this helps. And cleans and snatches from the HIGH HANG...definitely harder than "FROM THE HANG".
Over the week....
BACK SQUATS
5x5
FOR WEIGHT
2-15-10- 170, 180, 190, 200, 205
I didn't quite make depth but was very close. It was a decent day for back squats. I had initially intended to start higher and get another round or two at or over 200 pounds, they felt a little heavier than some days and it was a morning workout...which rarely seem to be stellar.
FILTHY FIFTY 50- REPS EACH EXERCISE FOR TIME
BOX JUMPS (20")
JUMPING PULLUPS
KETTLEBELL SWINGS 12kg
WALKING LUNGES
KNEES TO ELBOWS
PUSH PRESS 35#
BACK EXTENSIONS
WALL BALL 16#
BURPEES
DOUBLE UNDERS
2-16-10- (45 MINUTE CUTOFF)- 45.01 (mod- knee ups for knees to elbows)
I was slightly I did everything in the same order I did last time we did this WOD. Last time we had a cutoff of 30 minutes. I finished everything but the burpees in 30.31. I was 4.5 minutes slower on the first 9 going into the burpees. It did take about 10 minutes to complete 50 burpees and they were FAAAAARRRR from pretty in any way. BUT I did finish everything in just one second over the cutoff with only one modification. While not overly happy, I can live with this.
7x10 RENEGADE ROWS
3-COUNT
1 PUSHUP AND 2 ROWS PER REP
FOR WEIGHT
2-17-10- 15, 15, 15, 25, 35, 40, 40 (first set was broken, second set was pushups on knees- rows on toes, all subsequent sets were on knees for both pushups and rows)
I started these unscaled although I have no idea why I started so low on the weight and at that stayed at the 15# for 3 sets...what the hell was I thinking???!
I switched to my knees because my ankle just couldn't take the pressure. I don't know what's up with that. I had this problem when I very first started doing pushups (and planks before that) on my toes, but range of motion has been the only change. The only thing I can think is that the extra bit of ROM increases the pressure enough that another bout of strengthening and or adjustment must take place.
I think I can honestly say off the top of my head this is my least favorite exercise....there may be some things I dislike, but at the moment I can't think of any I like less, including burpees. I don't even think I will really like these after pushups become easy, I could be wrong, but don't think so.
DEADLIFT & PRESS 5x5
FOR WEIGHT
2-19-10- DL- 235, 255, 270, 280, 265
P- 85, 90, 95
We only got to 3 rounds on the press due to time. I was pretty impressed with what I did on this WOD. I was feeling almost hungover after having to take a sleep aid the previous night to do yet another sleep test. This was round 3 for the sleep tests. I had slept a good majority of the day, and had a raging headache when I woke up.
I was hoping to get 300 for 5, I have done 300 for either 2 or 3 reps (I can't remember which), so I didn't think that was too lofty a goal. However the 280 took way more out of me than I anticipated. I actually came pretty close to passing out.
We then moved to the press, I knew I could do 5 at 85 no problem. I had done 5 at 90 before so didn't really think mush of that either. I went 95 for the next set, thinking I should be able to get it. Only 9 days prior I could only do 95# for 3. I did in fact get the 95. If we had kept going for the next two rounds, I would have went to 97.5# for the round 4 and the results of that round would have dictated my final round.
BENCH PRESS & FRONT SQUATS 5x3
FOR WEIGHT
2-20-10- (due to time we only did 4 rounds of bench and I had to leave early so I only got through 4 sets of warm-ups on front squats)
BP- 115, 125, 135, 137.5
FS- (last 3 warm-ups) 95, 115, 135
I heard Coach tell everyone that since time wasn't going to allow all sets (most likely 2 maybe 3), that he was upping the reps to 5. I still would have started set #1 at 145, but alas, I was off to any Oly Lift seminar.
My partner and I did upwards of 300 reps of movement with about 100# or so using a 35# bar, then when asked by one of the trainers for our bar, we went to a 45# bar. We did about another 200 reps or more using the 45# bar. My shoulders and upper back were sore after finishing this. I have a couple of things to work and these should hopefully help with my Oly lifts. I had fun learning from people that might just have a slightly different way of explaining things, sometimes that little difference helps to make something click. We'll see how this helps. And cleans and snatches from the HIGH HANG...definitely harder than "FROM THE HANG".
Sunday, February 14, 2010
LOW TOTAL WEIGHT WEEK
DIANE- 21, 15, 9
for time
HANDSTAND PUSHUPS
DEADLIFTS (155#)
2-8-10- 15.51 (mods- hooked feet full up/down for 12, hooked feet negatives for 33)
12 Hooked feet full HSPUs, I can't complain here. All previous hooked feet HSPUs had band assistance...I would have preferred to get at least 15 (or 1/3) of them full, but I work for more than that for next time. The deadlifts were no problem.
This week Jonathan put out there that he wanted people to try to get 20 Glute-Ham-Raises (GHR) for the week. These were a fuller range of motion than we have previously done for these. I still didn't find them to be overly difficult. I completed 9.
TURKISH GETUPS- 2x20 minutes
for weight & reps
2-9-10
Round 1- 12kg 22 reps
Round 2- 16kg 12 reps
3 (GHR) (weekly total = 12)
TGUs haven't been on my list of favorites since I dropped the barbell on my shoulder a little over a year ago. I have trouble stabilizing my shoulder on the left, which happens to be the same side that has limitations from my old war injured ankle/leg. I should have been able to get into the 20's somewhere with the 16kg. I try not to let these get to me, but sometimes they do.
PRESS- 3 ROUNDS 3-5 reps
PULLUPS- 3 ROUNDS 3-5 reps
for weight and least assistance on pullups
2-10-10-
Press- 90# x 5 reps, 95# x 3 reps, 97# x 3 reps
Pullups- (1-1-3-3) 5, 5, 5
10 GHR
I was pleased with the weights on the press. My last round at 97# was less than 10# from my single rep PR. Hopefully that means I'll be able to hit the 110# press in the near future. I wasn't as happy with my pullups as I was using my standard amount of assistance. My pullups are sitting at a stand still. I whined about it too.
THE CHIEF- 5 cycles of 3 minutes/1 minute rest between cycles
for total rounds
3 POWER CLEANS (95#)
6 PUSHUPS
9 SQUATS
2-11-10- 13 Rounds + power cleans
8 GHR (6 GHR with a 10# dumbbell)
I was a little disappointed to get exactly the same score as last time, that was quite a while ago (I've only done this one the very first time it was done). Although, my pushups were way lower than last time. I think the first time I did this my ROM on the pushups was about 1/4 depth. If the pushups did not take so much out of me, I would've been able to cycle right through things. If I could master the pushups, I would definitely incresae the weight on the PCs.
DEADLIFTS- 15 x 1
(weight should be 90%-95% of your 1 RM)
2-13-10- 300# for 15 reps
3 GHR (that makes 33 for our week of 20- 20 with 10# of weight...not tooo shabby)
We did this WOD on 1-22-10. I was unable to complete all 15 rounds at 300# that time because my ankle popped while completing rep 9, then 2 rounds with a failed attempts and 4 rounds down at 265#.
I can say I was glad to finish the 15, the first 10 while not overly light feeling, were way easier than the last 5 reps. Hopefully the last 5 will be easier next time. 300# is actually 2# less than 90% of my 1 RM.
for time
HANDSTAND PUSHUPS
DEADLIFTS (155#)
2-8-10- 15.51 (mods- hooked feet full up/down for 12, hooked feet negatives for 33)
12 Hooked feet full HSPUs, I can't complain here. All previous hooked feet HSPUs had band assistance...I would have preferred to get at least 15 (or 1/3) of them full, but I work for more than that for next time. The deadlifts were no problem.
This week Jonathan put out there that he wanted people to try to get 20 Glute-Ham-Raises (GHR) for the week. These were a fuller range of motion than we have previously done for these. I still didn't find them to be overly difficult. I completed 9.
TURKISH GETUPS- 2x20 minutes
for weight & reps
2-9-10
Round 1- 12kg 22 reps
Round 2- 16kg 12 reps
3 (GHR) (weekly total = 12)
TGUs haven't been on my list of favorites since I dropped the barbell on my shoulder a little over a year ago. I have trouble stabilizing my shoulder on the left, which happens to be the same side that has limitations from my old war injured ankle/leg. I should have been able to get into the 20's somewhere with the 16kg. I try not to let these get to me, but sometimes they do.
PRESS- 3 ROUNDS 3-5 reps
PULLUPS- 3 ROUNDS 3-5 reps
for weight and least assistance on pullups
2-10-10-
Press- 90# x 5 reps, 95# x 3 reps, 97# x 3 reps
Pullups- (1-1-3-3) 5, 5, 5
10 GHR
I was pleased with the weights on the press. My last round at 97# was less than 10# from my single rep PR. Hopefully that means I'll be able to hit the 110# press in the near future. I wasn't as happy with my pullups as I was using my standard amount of assistance. My pullups are sitting at a stand still. I whined about it too.
THE CHIEF- 5 cycles of 3 minutes/1 minute rest between cycles
for total rounds
3 POWER CLEANS (95#)
6 PUSHUPS
9 SQUATS
2-11-10- 13 Rounds + power cleans
8 GHR (6 GHR with a 10# dumbbell)
I was a little disappointed to get exactly the same score as last time, that was quite a while ago (I've only done this one the very first time it was done). Although, my pushups were way lower than last time. I think the first time I did this my ROM on the pushups was about 1/4 depth. If the pushups did not take so much out of me, I would've been able to cycle right through things. If I could master the pushups, I would definitely incresae the weight on the PCs.
DEADLIFTS- 15 x 1
(weight should be 90%-95% of your 1 RM)
2-13-10- 300# for 15 reps
3 GHR (that makes 33 for our week of 20- 20 with 10# of weight...not tooo shabby)
We did this WOD on 1-22-10. I was unable to complete all 15 rounds at 300# that time because my ankle popped while completing rep 9, then 2 rounds with a failed attempts and 4 rounds down at 265#.
I can say I was glad to finish the 15, the first 10 while not overly light feeling, were way easier than the last 5 reps. Hopefully the last 5 will be easier next time. 300# is actually 2# less than 90% of my 1 RM.
Monday, February 8, 2010
CINDY
20 minutes As Many Rounds As Possible (AMRAP)
5 PULLUPS
10 PUSHUPS
15 SQUATS
2-1-10- 5 rounds + pullups (mods- 1-1-3-3 bands on pullups)
part 2 of the WOD bench press, I think this was close-grip, although I cannot remember for sure.... 3x5 95, 110, 110.
I was actually pretty pleased with 5 rounds, as going full on pushup, I expected less since I am not the pushup master.
I probably could've got in maybe 2 pushups had I not dragged my feet assuming the position after Coach called out that there was only 30 seconds left.
OVERHEAD SQUATS 5x3- for weight
2-2-10= 85, 95, 100, 105, 110, 110
I did an extra set trying a closer hand position. I wasn't having much problem with depth (except maybe 1 set), I was having my main problems with balance at the top position. Which makes me weird as most people have the most balance problems at the bottom.
7x10
RING DIPS
SDLHP (65#)
for time
2-3-10- 10.32 (mods- scaled rings dips using one #4 band for the first 40 dips, and one #4 + one #1 band for 41-70**** I scaled the SDLHP up to 75#)
I was actually impressed that my time went down from last time. My dips were more scaled last time and I added additional weight on the high-pulls, so I expected my time to go up. Again, I was pleased with my performance on this one.
LYNNE
5 ROUNDS for REPS
BODY WEIGHT BENCH PRESS
PULLUPS
Scale the exercises if necessary to a level trying to get 10 reps the first round.
2-5-10
Bench Press (130#)- 5, 5, 5, 4, 4 (total = 23)
Pullups (1-1-3-3)- 8, 7, 11, 12, 10 (total = 48)
I increased my weight from last time by 10 pounds and had the same number of reps. This is actually the first time I have done 130 for more than 3 continuous reps. I can live with that.
Pullups- were scaled a little less than last time and my reps doubled. I can live with that too.
Overall, can't complain about this one.
Saturday 2-6-10-- off with a migraine
DIANE- for time
REPS- 21, 15, 9
DEADLIFTS (155#)
HSPU
2-8-10- 15.51 (mods on HSPU- hooked feet full range of motion up & down for 12, negatives for 33)
My time is less than last time, but my scaling on the HSPU is less. I think my last time was right around 11 minutes, with my HSPU scaling being a big blue (#5) band providing assistance.
This is actually the first time I was able to do the upward motion with hooked feet without band assistance. I can live with this too. I would have preferred to get at least 15 reps full ROM, then I would've had a full 1/3 of the reps actually going back up.
This is the first positive I've had on HSPU in a while...even a step forward since my back slide a while back.
Tomorrow's WOD of Turkish Get-ups will absolutely suck!
20 minutes As Many Rounds As Possible (AMRAP)
5 PULLUPS
10 PUSHUPS
15 SQUATS
2-1-10- 5 rounds + pullups (mods- 1-1-3-3 bands on pullups)
part 2 of the WOD bench press, I think this was close-grip, although I cannot remember for sure.... 3x5 95, 110, 110.
I was actually pretty pleased with 5 rounds, as going full on pushup, I expected less since I am not the pushup master.
I probably could've got in maybe 2 pushups had I not dragged my feet assuming the position after Coach called out that there was only 30 seconds left.
OVERHEAD SQUATS 5x3- for weight
2-2-10= 85, 95, 100, 105, 110, 110
I did an extra set trying a closer hand position. I wasn't having much problem with depth (except maybe 1 set), I was having my main problems with balance at the top position. Which makes me weird as most people have the most balance problems at the bottom.
7x10
RING DIPS
SDLHP (65#)
for time
2-3-10- 10.32 (mods- scaled rings dips using one #4 band for the first 40 dips, and one #4 + one #1 band for 41-70**** I scaled the SDLHP up to 75#)
I was actually impressed that my time went down from last time. My dips were more scaled last time and I added additional weight on the high-pulls, so I expected my time to go up. Again, I was pleased with my performance on this one.
LYNNE
5 ROUNDS for REPS
BODY WEIGHT BENCH PRESS
PULLUPS
Scale the exercises if necessary to a level trying to get 10 reps the first round.
2-5-10
Bench Press (130#)- 5, 5, 5, 4, 4 (total = 23)
Pullups (1-1-3-3)- 8, 7, 11, 12, 10 (total = 48)
I increased my weight from last time by 10 pounds and had the same number of reps. This is actually the first time I have done 130 for more than 3 continuous reps. I can live with that.
Pullups- were scaled a little less than last time and my reps doubled. I can live with that too.
Overall, can't complain about this one.
Saturday 2-6-10-- off with a migraine
DIANE- for time
REPS- 21, 15, 9
DEADLIFTS (155#)
HSPU
2-8-10- 15.51 (mods on HSPU- hooked feet full range of motion up & down for 12, negatives for 33)
My time is less than last time, but my scaling on the HSPU is less. I think my last time was right around 11 minutes, with my HSPU scaling being a big blue (#5) band providing assistance.
This is actually the first time I was able to do the upward motion with hooked feet without band assistance. I can live with this too. I would have preferred to get at least 15 reps full ROM, then I would've had a full 1/3 of the reps actually going back up.
This is the first positive I've had on HSPU in a while...even a step forward since my back slide a while back.
Tomorrow's WOD of Turkish Get-ups will absolutely suck!
Sunday, January 31, 2010
DIRTY BUT DECENT WEEK
DIRTY DOZEN
BURPEES
PULLUPS-TO-CHEST
POWER CLEANS 95#
THRUSTERS 95#
PUSH JERKS 95#
WALL BALL 16#
RING DIPS
P-2-I-H
KB SNATCHES 16kg
DECK SQUATS 12kg
SDLHP 95#
HSPU
FOR TIME
1-25-10
24.57 (mods- pullups-1*1*3*3, ring dips- 5 band, p-2-i-h- ft2sky, deck squats- goblet squats, hspu- negatives with hooked feet)
I actually like this one- this is the least scaled as a whole that I have done this one. I scaled the ring dips more, everything else same or less. I almost got the deck squat once. I need to lose more fat off my butt I think to help with those...of course that would help with everything.
ANNIE
50, 40, 30, 20, 10
DOUBLE UNDERS
SIT-UPS
FOR TIME
1-26-10
21.42- This is actually the second slowest time I have on this WOD. I like Annie, but I must have landed on my ankle wrong in the "demo" of double unders, because it hurt to stand after that. I actually thought I might not be able to even finish the WOD when I started, so I guess I have to just keep in mind that I did finish even with the pain and swelling and be happy with that.
PRESS 3x1
PUSH PRESS 3x3
PUSH JERK 3x5
1-27-10
Press- 95, 100, 105
Push Press- 110, 115, 120
Push Jerk- 120, 120, 125
I the 105# on the press!!! New PR and within roughly a month I think of finally getting the 100#. I had to be reminded that the bar needs to be brought down and racked prior to doing the HAPPY DANCE.
For the push press I might have been able to go heavier, but in recent past have had trouble with the 120, so played it relatively safe there. The push jerk as well, should be able to do more and I believe I have before on other WODS, but stayed at 120 for the second set to really work on getting lock-out and landing at the same/correct time. I hadn't got the 120 even for all 5 in quite a while though either. Overall I was OK with my performance on today.
FRONT SQUATS
1-10-1-20-1-30
1-29-10
1- 165
10- 130
1- 180
20- 100
1- 200
30- 80
I have to say again I was pleased with my performance here. I liked this one last time we did it although it really is a quad killer. I got another 10# PR with the 200# squat. It wasn't the prettiest front squat I've ever completed, but far from the worst. On the multi-rep sets I added 5 pounds to all my previous numbers. You just never know what is going to be too much on the rep sets.
4 ROUNDS
DEADLIFT (1.5xBODY WEIGHT)
HANG SQUAT CLEANS (HSC) (.75xBODY WEIGHT)
PRESS (.5xBODY WEIGHT)
FOR REPS
1-30-10
DL (225#)- 5, 5
HSC (95#)- 9, 9
PRESS (85#)- 9, 9
supplemental- snatch balance 1x10 @45#
Our group only got through 2 rounds, of the six people there was only one other person that had done all/most of the exercises. The rounds went somewhat quickly, there was to be no rest between exercises as groups of 2 went through and no rest between rounds. The "rest" periods lasted maybe 1-2 minutes except in cases where Coach was demo-ing how to correct form for the others.
Grip was my limiting factor on the deadlifts. We were not allowed to even let go of the bar for a split second to re-grip while the weight was on the floor. If it stopped or your hand came off the bar while on the floor the set was over. I attempted rep 6 both rounds but the bar had uncurled the fingers on my left had too far for the rep to be completed.
The HSC, actually felt about the best. I have made a note to self not to use that bar for those again as I ended up tearing the skin in the pocket between my thumb and index finger on the knurling. I can say I am OK with getting 9, but would have loved to get that 10 on both rounds minimum. These however would have been easier if we hadn't just done a ton of front squats the day before.
The press felt pretty good, I went for 10 both rounds, but failed miserably on #10 both times. O/well.
Coach had told me that I could stay and do some work on my own since our rounds were limited to 2, but I didn't have the time to because I had to make it to our mechanics place to pick-up my car before they closed. So, I settled for doing 1 set of 10- snatch balance. Those kinda suck with sore quads as well.
BURPEES
PULLUPS-TO-CHEST
POWER CLEANS 95#
THRUSTERS 95#
PUSH JERKS 95#
WALL BALL 16#
RING DIPS
P-2-I-H
KB SNATCHES 16kg
DECK SQUATS 12kg
SDLHP 95#
HSPU
FOR TIME
1-25-10
24.57 (mods- pullups-1*1*3*3, ring dips- 5 band, p-2-i-h- ft2sky, deck squats- goblet squats, hspu- negatives with hooked feet)
I actually like this one- this is the least scaled as a whole that I have done this one. I scaled the ring dips more, everything else same or less. I almost got the deck squat once. I need to lose more fat off my butt I think to help with those...of course that would help with everything.
ANNIE
50, 40, 30, 20, 10
DOUBLE UNDERS
SIT-UPS
FOR TIME
1-26-10
21.42- This is actually the second slowest time I have on this WOD. I like Annie, but I must have landed on my ankle wrong in the "demo" of double unders, because it hurt to stand after that. I actually thought I might not be able to even finish the WOD when I started, so I guess I have to just keep in mind that I did finish even with the pain and swelling and be happy with that.
PRESS 3x1
PUSH PRESS 3x3
PUSH JERK 3x5
1-27-10
Press- 95, 100, 105
Push Press- 110, 115, 120
Push Jerk- 120, 120, 125
I the 105# on the press!!! New PR and within roughly a month I think of finally getting the 100#. I had to be reminded that the bar needs to be brought down and racked prior to doing the HAPPY DANCE.
For the push press I might have been able to go heavier, but in recent past have had trouble with the 120, so played it relatively safe there. The push jerk as well, should be able to do more and I believe I have before on other WODS, but stayed at 120 for the second set to really work on getting lock-out and landing at the same/correct time. I hadn't got the 120 even for all 5 in quite a while though either. Overall I was OK with my performance on today.
FRONT SQUATS
1-10-1-20-1-30
1-29-10
1- 165
10- 130
1- 180
20- 100
1- 200
30- 80
I have to say again I was pleased with my performance here. I liked this one last time we did it although it really is a quad killer. I got another 10# PR with the 200# squat. It wasn't the prettiest front squat I've ever completed, but far from the worst. On the multi-rep sets I added 5 pounds to all my previous numbers. You just never know what is going to be too much on the rep sets.
4 ROUNDS
DEADLIFT (1.5xBODY WEIGHT)
HANG SQUAT CLEANS (HSC) (.75xBODY WEIGHT)
PRESS (.5xBODY WEIGHT)
FOR REPS
1-30-10
DL (225#)- 5, 5
HSC (95#)- 9, 9
PRESS (85#)- 9, 9
supplemental- snatch balance 1x10 @45#
Our group only got through 2 rounds, of the six people there was only one other person that had done all/most of the exercises. The rounds went somewhat quickly, there was to be no rest between exercises as groups of 2 went through and no rest between rounds. The "rest" periods lasted maybe 1-2 minutes except in cases where Coach was demo-ing how to correct form for the others.
Grip was my limiting factor on the deadlifts. We were not allowed to even let go of the bar for a split second to re-grip while the weight was on the floor. If it stopped or your hand came off the bar while on the floor the set was over. I attempted rep 6 both rounds but the bar had uncurled the fingers on my left had too far for the rep to be completed.
The HSC, actually felt about the best. I have made a note to self not to use that bar for those again as I ended up tearing the skin in the pocket between my thumb and index finger on the knurling. I can say I am OK with getting 9, but would have loved to get that 10 on both rounds minimum. These however would have been easier if we hadn't just done a ton of front squats the day before.
The press felt pretty good, I went for 10 both rounds, but failed miserably on #10 both times. O/well.
Coach had told me that I could stay and do some work on my own since our rounds were limited to 2, but I didn't have the time to because I had to make it to our mechanics place to pick-up my car before they closed. So, I settled for doing 1 set of 10- snatch balance. Those kinda suck with sore quads as well.
Sunday, January 24, 2010
A GOOD DAY FOR BENCH PRESS
1-23-10
BENCH PRESS 5, 4, 3, 2, 1, 1, 1
FOR WEIGHT
115, 120, 125, 130, 135, 137, 140
I was happy to get the 140, I felt like I probably could've got a higher weight even, but alas we ran out of time.
I hadn't hit a number higher than 135 except at the powerlifting meet. To get that 140 and have it feel pretty good, I was pleased....YEAH!!!!
BENCH PRESS 5, 4, 3, 2, 1, 1, 1
FOR WEIGHT
115, 120, 125, 130, 135, 137, 140
I was happy to get the 140, I felt like I probably could've got a higher weight even, but alas we ran out of time.
I hadn't hit a number higher than 135 except at the powerlifting meet. To get that 140 and have it feel pretty good, I was pleased....YEAH!!!!
DEADLIFTING!!
1-22-10
DEADLIFT- 15x1
USE A WEIGHT THAT IS 90-95% OF YOUR 1 REP MAX
302= 90% of my 1RM, I rounded down to 300 pounds.
Rounds 1-9= 300 pounds, 10- failed, 11- failed, 12-15=265 pounds see below for explanation.
I got in rounds 1-9 with the 300. During round 9 my ankle popped. Round 10 I started my 300 pounds and it was putting too much pressure on my ankle, so I got a failed lift. For round 11 I had dropped weight to 280 pounds and again the pressure was too much on my ankle. I get another failed lift. Rounds 12-15 I got 265 pounds. Although on round 13 I was almost given another failed lift as my ankle shifted and caused me to move to catch my balance and I let go of the bar just before lockout, but I told Coach I was going to repeat the lift...I did. By the time I got home and took my shoe off, I could see all the lines in my foot from my shoe...in someplaces even stitching lines. My foot had swollen to fill up the "loose" space in there.
I really hate when my ankle/leg becomes a limiting factor in my workouts. Especially when it happens partway through a workout, it really makes me cranky....I mean really it's been 6 years now since the fracture happened, almost 5 years since the fracture would've been healed completely and maybe 4-4.5 years since the sprain/strain injury healed. That's quite a bit of time....man I am glad that most people I know have not had similar sorts of injuries.
I SHOULD'VE BEEN ABLE TO DO ALL 15 ROUNDS AT 300 POUNDS!!!!!
DEADLIFT- 15x1
USE A WEIGHT THAT IS 90-95% OF YOUR 1 REP MAX
302= 90% of my 1RM, I rounded down to 300 pounds.
Rounds 1-9= 300 pounds, 10- failed, 11- failed, 12-15=265 pounds see below for explanation.
I got in rounds 1-9 with the 300. During round 9 my ankle popped. Round 10 I started my 300 pounds and it was putting too much pressure on my ankle, so I got a failed lift. For round 11 I had dropped weight to 280 pounds and again the pressure was too much on my ankle. I get another failed lift. Rounds 12-15 I got 265 pounds. Although on round 13 I was almost given another failed lift as my ankle shifted and caused me to move to catch my balance and I let go of the bar just before lockout, but I told Coach I was going to repeat the lift...I did. By the time I got home and took my shoe off, I could see all the lines in my foot from my shoe...in someplaces even stitching lines. My foot had swollen to fill up the "loose" space in there.
I really hate when my ankle/leg becomes a limiting factor in my workouts. Especially when it happens partway through a workout, it really makes me cranky....I mean really it's been 6 years now since the fracture happened, almost 5 years since the fracture would've been healed completely and maybe 4-4.5 years since the sprain/strain injury healed. That's quite a bit of time....man I am glad that most people I know have not had similar sorts of injuries.
I SHOULD'VE BEEN ABLE TO DO ALL 15 ROUNDS AT 300 POUNDS!!!!!
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