Holy Mackerel on the WOD tonight !!!
20 min AMRAP
3 Wall Climbs
10 up/downs
5 Parallel pass throughs
10 Grasshoppers
All are moves that are new for me.
3-2-1-Go
Started out pretty happy. Wall climbs were actually something that I could do for the most part. I ended up doing them and going between 1-2' with my chest to the wall. Up/Downs killed me. Pass Throughs were easy. Grasshoppers were not fun.
To make a long story short I am pathetic when it comes to WODs like this. I knew what the WOD was going into the day but as I have learned the days where you will do bad are the days you really need to go. So, I went.
Final score was 3 rounds and 1 wall climb. I mistakenly did 20 grasshoppers in round 2 so I scored 3 + 11. :)
Monday, October 31, 2011
Friday, October 28, 2011
Halloween WOD
Went to Mile High Crossfit tonight to celebrate their 1 yr. anniversary of opening and to participate in a Halloween WOD. Yes, costumes were required. I opted for the Swedish Chef this year. Given that this was a partner WOD I convinced Kevin T. to join me.
Halloween WOD (Partner WOD)
12 Minutes AMRAP
30 Pullups (15 each)
40' Sled Pull 225#
30 Pumpkin Thrusters (15 each) - Yes, it was a real pumpkin
40' Sled Pull 225#
Kevin and I completed 3 rounds 30 pullups / sled pull / 15 thrusters.
Real pleased with the WOD (given I was in full costume). I did the 60 pullups in total (used green band only for 45 of the pullups and green plus red band for last 15). Sled pulls were a lot of fun.
Overall, I am yet again quite pleased. It was great hitting another box and they were very welcoming.
Plan to get our planned WOD today in tomorrow morning during open gym. Back Squat 6 x 2.
Halloween WOD (Partner WOD)
12 Minutes AMRAP
30 Pullups (15 each)
40' Sled Pull 225#
30 Pumpkin Thrusters (15 each) - Yes, it was a real pumpkin
40' Sled Pull 225#
Kevin and I completed 3 rounds 30 pullups / sled pull / 15 thrusters.
Real pleased with the WOD (given I was in full costume). I did the 60 pullups in total (used green band only for 45 of the pullups and green plus red band for last 15). Sled pulls were a lot of fun.
Overall, I am yet again quite pleased. It was great hitting another box and they were very welcoming.
Plan to get our planned WOD today in tomorrow morning during open gym. Back Squat 6 x 2.
Thursday, October 27, 2011
Rest Day
Starting to get into the swing of things on workouts and timing. Had a stong WOD effort on Tues and Wed and felt that today was a good day to get some rest in. Body is a little sore but nothing major. Big WOD for me tomorrow. Back Squats 6x2. Expect to get after it quite a bit. Should be able to get a few sets at 400+.
Wednesday, October 26, 2011
AMRAP x 3
Great day at home today. Snow started falling last night around 10 and kept going until about 4 pm today. The only downfall today was that Jacqueline's school cookie order drive came in. And yes, I ordered and cooked up a few late tonight. Running in tomorrow's WOD so I am good to go.
Real interesting WOD tonight coming from Crossfit Ventura via Liz N.
AMRAP x 3 for 5 minutes each
Round 1:
10 walking lunges (go heavy) - I used 45# dumbbells
10 toes to bar (I pulled out a few but mainly did as high as I could go)
5 minute rest
Round 2:
20 double unders
7 single arm snatch / arm (go heavy) - I used a 1 pd KB
5 minute rest
Round 3:
250m row
10 KB swings (go heavy) - I used. 2 pd KB (it was rough)
We had 6 total athletes tonight and only 5 rowers so we split into groups of 3. Scott C. Said for 3 to hop on rowers and since no one was moving I hopped on. Pushed hard on rower round to get the KB swings in. 2 pd KB felt good. All 10 reps straight round 1 but had to move to sets of 5 on round 2 and part of 3. Then it was just 2 at a time.
Total score was 2 + 6 lunges / 3 + 45 singles (I could not get the double unders going except for the first round and switched to singles on rounds 2 and 3 to keep up intensity) / 2 + 250 row + 2 KB swings
Overall I am very pleased. Tomorrow is going to be fun. Looks like an 800 m run then 50 box dips then repeat.
Real interesting WOD tonight coming from Crossfit Ventura via Liz N.
AMRAP x 3 for 5 minutes each
Round 1:
10 walking lunges (go heavy) - I used 45# dumbbells
10 toes to bar (I pulled out a few but mainly did as high as I could go)
5 minute rest
Round 2:
20 double unders
7 single arm snatch / arm (go heavy) - I used a 1 pd KB
5 minute rest
Round 3:
250m row
10 KB swings (go heavy) - I used. 2 pd KB (it was rough)
We had 6 total athletes tonight and only 5 rowers so we split into groups of 3. Scott C. Said for 3 to hop on rowers and since no one was moving I hopped on. Pushed hard on rower round to get the KB swings in. 2 pd KB felt good. All 10 reps straight round 1 but had to move to sets of 5 on round 2 and part of 3. Then it was just 2 at a time.
Total score was 2 + 6 lunges / 3 + 45 singles (I could not get the double unders going except for the first round and switched to singles on rounds 2 and 3 to keep up intensity) / 2 + 250 row + 2 KB swings
Overall I am very pleased. Tomorrow is going to be fun. Looks like an 800 m run then 50 box dips then repeat.
Tuesday, October 25, 2011
Wall Balls of death
Had to bail on Monday night's WOD. Zero energy thanks to GRACE on Saturday.
Tuesday's WOD had all sorts of fun tatooed on it.
5 rounds for time
25 wall balls (Rx 20#)
30 pullups
As I have previously mentioned i have moved to the green band but I knew there was no way I could do 150 total pullups with the green band. So, I opted to start with the black and then move to the black and Red (smallest band) when I needed to and then ahift to jumping pullups.
Overall I was pretty happy. Wall balls were tough but I stuck through them. Did sets of 10 through first 2 rounds then went downhill to sets of 3. Form was horrible near the end. I am getting great depth but I am catching the ball way in front of me and that throa my balance and control off. Did 1/2 pullups with bands and 1/2 of those just with black band then remainder jumping pullups.
total time was 26:08.
Ready for tomorrow.
Tuesday's WOD had all sorts of fun tatooed on it.
5 rounds for time
25 wall balls (Rx 20#)
30 pullups
As I have previously mentioned i have moved to the green band but I knew there was no way I could do 150 total pullups with the green band. So, I opted to start with the black and then move to the black and Red (smallest band) when I needed to and then ahift to jumping pullups.
Overall I was pretty happy. Wall balls were tough but I stuck through them. Did sets of 10 through first 2 rounds then went downhill to sets of 3. Form was horrible near the end. I am getting great depth but I am catching the ball way in front of me and that throa my balance and control off. Did 1/2 pullups with bands and 1/2 of those just with black band then remainder jumping pullups.
total time was 26:08.
Ready for tomorrow.
Sunday, October 23, 2011
Good Rest Day
Solid rest day today. Weather was nice but just hung at the house with the girls. No travel this week so I will be able to take advantage of the box all week. I have signed up for classes all this week. Hopefully I will be able to keep all of my dates.
Saturday, October 22, 2011
GRACE
Did GRACE this morning for the first time this morning as the WOD for the fundraiser "Barbells for Boobs." it was a great turnout at the box with a number of folks from mile high crossfit and crossfit buckley (where we did the 31 heroes WOD).
GRACE
30 reps Clean / Jerk 135#
Going into this my goal was sub 6. Not having done it before I thought that would be a good time. Did a few reps while warming up and nerves aside felt good. When there are people around watching I always get a little nervous.
3-2-1-GO
Didn't have a strategy going into this not having done it before so I just went. First 10 reps in 0:41. Holy Crap!!! I then hit the wall. The challenge om this WOD is nothing to do with the weight. I can clean / jerk 135 like no bodies business. But the cardio on this blew my mind. After the first 10 I banged out sets of 2 and then 1. If I could do it all over I would have lnocked out 15 on top and then stuck to sets of 3 and 2. Let's face it I could never catch my breath so why even try in this case.
Total time was 5:27 so I was quite pleased because I was sub 6 as desired. I am going to put this back on my calendar 6 months from now. Need to get with it on the nutrition and drop some weight and get after the olympic lifts.
GRACE
30 reps Clean / Jerk 135#
Going into this my goal was sub 6. Not having done it before I thought that would be a good time. Did a few reps while warming up and nerves aside felt good. When there are people around watching I always get a little nervous.
3-2-1-GO
Didn't have a strategy going into this not having done it before so I just went. First 10 reps in 0:41. Holy Crap!!! I then hit the wall. The challenge om this WOD is nothing to do with the weight. I can clean / jerk 135 like no bodies business. But the cardio on this blew my mind. After the first 10 I banged out sets of 2 and then 1. If I could do it all over I would have lnocked out 15 on top and then stuck to sets of 3 and 2. Let's face it I could never catch my breath so why even try in this case.
Total time was 5:27 so I was quite pleased because I was sub 6 as desired. I am going to put this back on my calendar 6 months from now. Need to get with it on the nutrition and drop some weight and get after the olympic lifts.
Friday, October 21, 2011
No more black band allowed
Day before Grace at the box. Wanted to go in and get a sweat on at least.
Minute Man Pullup
1 PU first minute
2 PU second minute
3 PU third minute
Etc.
Decided to drop the black band as it is too easy. Ryan suggested I try a green and red as the next one down. I did a few reps and that was too easy also so I went straight to just the green band. Real happy with pullups and Ryan was pleased to see the progress also.
Made it to the 7th minute.
Prior to the WOD we had 15 minutes to get to a 10 rep max on the bench. I started at 135 and it was way to easy so jumped to 185 and knocked out 10 right away. Bemch has always been a weak area but I have noticed that my pushups are much better (no longer on knees unless doing a bunch of reps). Decided to stop at 185 because I want to knock it out of the park tomorrow. Did throw on 225 to see what that felt like and knocked 2 out right away. Could have gone more but I was so pleased I just stopped.
Been a great month for making and seeing progress. Tomorrow will make it 5 days this week in the box. i can't always do that because of travel so I need to maximize it when I can. It looks possible next week also.
Minute Man Pullup
1 PU first minute
2 PU second minute
3 PU third minute
Etc.
Decided to drop the black band as it is too easy. Ryan suggested I try a green and red as the next one down. I did a few reps and that was too easy also so I went straight to just the green band. Real happy with pullups and Ryan was pleased to see the progress also.
Made it to the 7th minute.
Prior to the WOD we had 15 minutes to get to a 10 rep max on the bench. I started at 135 and it was way to easy so jumped to 185 and knocked out 10 right away. Bemch has always been a weak area but I have noticed that my pushups are much better (no longer on knees unless doing a bunch of reps). Decided to stop at 185 because I want to knock it out of the park tomorrow. Did throw on 225 to see what that felt like and knocked 2 out right away. Could have gone more but I was so pleased I just stopped.
Been a great month for making and seeing progress. Tomorrow will make it 5 days this week in the box. i can't always do that because of travel so I need to maximize it when I can. It looks possible next week also.
Thursday, October 20, 2011
WODs are the best way to recover
Great fun in the box on Wednesday night. It was one of those days at work and since I did not have anything scheduled late in the afternoon / early evening I opted to make the 5 pm class instead of the 6 pm class. Another reason to go in at 5 instead of 6 was that I was the only one signed up for the 6 pm class and while I enjoy the personal attention of just me and the coach I like people around for the competitive factor (it keeps me moving). Total class size was 6. Workout was dubbed CFP 089:
CFP 089
5 muscle ups (sub 3 for 1 pullups and dips)
10 deadlifts 245#
30 situps (15 GHDs if advanced)
50 yard sprint
5...
10...
30...
100 yard sprint
repeat
150 yard sprint
repeat
200 yard sprint
On Monday's WOD I did 25 GHDs total and I was absolutely feeling them on Wednesday night. In all honesty I felt them all day long. I opted to not do GHDs for this WOD but thankfully at the end of the WOD I felt stretched out at least.
Black band for pullups (I am no longer going to use the black band as proven by tomorrow's WOD which is pullups per minute when I will move down to the green band or green plus some combination). Deadlifits felt nice and solid through the first 2 rounds. I think the running caught up to me on the last 2 rounds as I could only do sets of 3 (final set of 4).
Overall time 27:30. I like this WOD and think I will use it as a benchmark at some point. I'm starting to see some real good results (improvements) in my pullups and situps. Just like golf where I only need 1 good hole to keep coming back I'm still hooked on crossfit.
CFP 089
5 muscle ups (sub 3 for 1 pullups and dips)
10 deadlifts 245#
30 situps (15 GHDs if advanced)
50 yard sprint
5...
10...
30...
100 yard sprint
repeat
150 yard sprint
repeat
200 yard sprint
On Monday's WOD I did 25 GHDs total and I was absolutely feeling them on Wednesday night. In all honesty I felt them all day long. I opted to not do GHDs for this WOD but thankfully at the end of the WOD I felt stretched out at least.
Black band for pullups (I am no longer going to use the black band as proven by tomorrow's WOD which is pullups per minute when I will move down to the green band or green plus some combination). Deadlifits felt nice and solid through the first 2 rounds. I think the running caught up to me on the last 2 rounds as I could only do sets of 3 (final set of 4).
Overall time 27:30. I like this WOD and think I will use it as a benchmark at some point. I'm starting to see some real good results (improvements) in my pullups and situps. Just like golf where I only need 1 good hole to keep coming back I'm still hooked on crossfit.
Wednesday, October 19, 2011
Tabata - Double Unders / Rows / Squats / Double Unders
Great night in the box. Tabata on the agenda. I like Tabata type workouts overall. It is a good metcon for me and one that I just keep moving through to keep the intensity up. As part of the warm up we did the following:
8 rounds
3 lateral jumps (choose the box height)
25 yard sprint
walk back for rest
I started with a 24" box for the first 4 rounds but on my last round I had a bit of a mental block and couldn't get all the way over. I essentially tripped up and jumped on top of then off. So, for rounds 5-8 I switched to the 12" box to keep the intensity going.
On to Tabata
Double Unders
Row (for calories)
2 min rest
Air Squats
Double Unders
Any time I see Tabata and row I know that i need to game the round right before row so that I have enough time to get on the rower and move. Otherwise, I will only get 1 calorie in the first round and that kills my overall score.
First round of double unders were really solid. I have been modifying my rope length a lot over the past month and feel that I finally have a really good length. The first 6 rounds i was doing 20-24 double unders each 20 second interval with 15 - 16 in a row. Real happy with this. Round 7 I had a brain snafu and couldn't string a lot of them together and only ended up with 15. So, I went into the last round and knocked out 15 immediately then got to rower to get my setup moving.
Rowing for me is a nice and smooth activity. I ended up with 5 calories as my lowest score on the row. Knowing that I had a 2 min rest I pushed my last round hard going into a 2 min rest.
Air squats are never fun when you are doing them for time. I peaked out in my first 4 rounds at 16 but dropped dramatically after that. Ended up with 7 as my lowest score.
Going into double unders on the last of Tabata I envisioned I could do just as well as the beginning and was shooting for the high teens. Reality set in big time when I did my first round and could only squeeze out 9. Ouch !! The good news is that I was able to get back up to the 20's after round 3 but I had to score the 9 as my best.
Overall score - 36
8 rounds
3 lateral jumps (choose the box height)
25 yard sprint
walk back for rest
I started with a 24" box for the first 4 rounds but on my last round I had a bit of a mental block and couldn't get all the way over. I essentially tripped up and jumped on top of then off. So, for rounds 5-8 I switched to the 12" box to keep the intensity going.
On to Tabata
Double Unders
Row (for calories)
2 min rest
Air Squats
Double Unders
Any time I see Tabata and row I know that i need to game the round right before row so that I have enough time to get on the rower and move. Otherwise, I will only get 1 calorie in the first round and that kills my overall score.
First round of double unders were really solid. I have been modifying my rope length a lot over the past month and feel that I finally have a really good length. The first 6 rounds i was doing 20-24 double unders each 20 second interval with 15 - 16 in a row. Real happy with this. Round 7 I had a brain snafu and couldn't string a lot of them together and only ended up with 15. So, I went into the last round and knocked out 15 immediately then got to rower to get my setup moving.
Rowing for me is a nice and smooth activity. I ended up with 5 calories as my lowest score on the row. Knowing that I had a 2 min rest I pushed my last round hard going into a 2 min rest.
Air squats are never fun when you are doing them for time. I peaked out in my first 4 rounds at 16 but dropped dramatically after that. Ended up with 7 as my lowest score.
Going into double unders on the last of Tabata I envisioned I could do just as well as the beginning and was shooting for the high teens. Reality set in big time when I did my first round and could only squeeze out 9. Ouch !! The good news is that I was able to get back up to the 20's after round 3 but I had to score the 9 as my best.
Overall score - 36
Monday, October 17, 2011
Snatch form work
Today's WOD:
Snatch 7-7-5-5
GHD 5 x 10
Snatches felt better today than they have felt in months. I was a little disappointed from Friday's WOD where we did hanging snatches because I was called out for bouncing off of my thighs. While it was a slight bounce I believe I have been doing it for so long I don't even notice. So, I'm set on getting that corrected. As such I did not go past 95 lbs today working solely on form.
65, 65, 95, 95. Felt real solid catching the weight overhead and locking out.
GHDs are another matter entirely. I powered through 2 sets of 10 between snatch reps. I got to my 3rd set and felt a little twinge in my right leg so I hopped off after 3 reps and completed the rest of the reps as situps (x2). Did a round of situps (20) to keep the intensity going and had planned to finish my last set of GHDs. Got to rep 3 again and felt a twinge so I hopped off and completed the situps. Definitely do not want to injure myself.
Tabata on the agenda tomorrow. Double unders, rows, squats and double unders. Expect it to be a fun day.
Snatch 7-7-5-5
GHD 5 x 10
Snatches felt better today than they have felt in months. I was a little disappointed from Friday's WOD where we did hanging snatches because I was called out for bouncing off of my thighs. While it was a slight bounce I believe I have been doing it for so long I don't even notice. So, I'm set on getting that corrected. As such I did not go past 95 lbs today working solely on form.
65, 65, 95, 95. Felt real solid catching the weight overhead and locking out.
GHDs are another matter entirely. I powered through 2 sets of 10 between snatch reps. I got to my 3rd set and felt a little twinge in my right leg so I hopped off after 3 reps and completed the rest of the reps as situps (x2). Did a round of situps (20) to keep the intensity going and had planned to finish my last set of GHDs. Got to rep 3 again and felt a twinge so I hopped off and completed the situps. Definitely do not want to injure myself.
Tabata on the agenda tomorrow. Double unders, rows, squats and double unders. Expect it to be a fun day.
Sunday, October 16, 2011
Rest Weekend
Spent the weekend resting. So, no WODs to speak of. Diet was pretty solid though with only a few slips. Went to cheer on Scott H at the master's championships and on the way back home went by Whole Foods. Bought a salmon steak and some nice thick cut bacon. Cooked the salmon tonight and I proved yet again while I can cook anything on the egg I still blow when it comes to cooking fish. I think I need to retire trying it. The bacon was excellent though. Price of meat was on par with the local store so I will be back. Also found the 18 rabbits granola nars that I had in San Fran. $2 a bar which is a bit pricey in my opinion so I need to find a place to buy in bulk.
Looking forward to the WOD tomorrow. Snatches and GHD situps are on the agenda. I need to work on snatches (will also do a few cleans) as well as abs.
I have the alarm set at 7 so that I can get up and have a decent breakfast. Back on fish oil and vitamins and I have felt great all weekend. I must bean idiot for not doing that every day. One day I will learn.
Looking forward to the WOD tomorrow. Snatches and GHD situps are on the agenda. I need to work on snatches (will also do a few cleans) as well as abs.
I have the alarm set at 7 so that I can get up and have a decent breakfast. Back on fish oil and vitamins and I have felt great all weekend. I must bean idiot for not doing that every day. One day I will learn.
Friday, October 14, 2011
Handstands and Snatches
Back in the box tonight after a few long days at an off site in San Fran. Looked forward to this WOD most of the day because I enjoy olympic lifts.
25' handstand walk
15 hang power snatch 95#
25' handstand walk
12 hang power snatch 95#
25' handstand walk
9 hang power snatch 95#
Started off with a nice 800 meter run. Running is definitely getting better and I am not dreading it that much. My plan is to get a track run workout in this weekend (there is snow at Abasin so I may opt to go boarding). Good solid drills and then on to the workout.
Overall I am not a fan of handstands and I can't do walking on hands to save my life so the movr for mr was 4 attempts against the wall each round. I made it up 3 times but bombed on my head. Need to work on it. As for the snatches, they were a breeze. My coach, Ryan, noticed a bad habit I need fo get out of though. On both my snatches and cleans I have a tendency to pop the weight off of my thighs. Something I really need to work on but I did get a little dissappointed because I have been doing it like this forever. So, yet again something to work on.
Total time 10:05.
I plan to get a couple of days of cleans early this week in preperation for Grace and I amgoing to be very strict about diet and get back on my zone / paleo all this next wek starting tomorrow.
25' handstand walk
15 hang power snatch 95#
25' handstand walk
12 hang power snatch 95#
25' handstand walk
9 hang power snatch 95#
Started off with a nice 800 meter run. Running is definitely getting better and I am not dreading it that much. My plan is to get a track run workout in this weekend (there is snow at Abasin so I may opt to go boarding). Good solid drills and then on to the workout.
Overall I am not a fan of handstands and I can't do walking on hands to save my life so the movr for mr was 4 attempts against the wall each round. I made it up 3 times but bombed on my head. Need to work on it. As for the snatches, they were a breeze. My coach, Ryan, noticed a bad habit I need fo get out of though. On both my snatches and cleans I have a tendency to pop the weight off of my thighs. Something I really need to work on but I did get a little dissappointed because I have been doing it like this forever. So, yet again something to work on.
Total time 10:05.
I plan to get a couple of days of cleans early this week in preperation for Grace and I amgoing to be very strict about diet and get back on my zone / paleo all this next wek starting tomorrow.
Thursday, October 6, 2011
450 Mash
Real interesting WOD on Wednesday's agenda.
450 Mash:
100 jump rope
50 jumping pullups
50 deadlifts 135#
50 double unders
50 air squats
50 pushups
50 push press 45#
100 jump rope
First off this adds up to 500 so no idea where the 450 comes from. Total time was 25:06
The important thing going into this WOD was strategy. Important to stay consistent on the movements. Overall concern was that I would get to a movement and go all out then pay for it later. Solid all the way from beginning to the double unders. For some reason I could not get my double unders working. I could string 4 or 5 or 6 together but that was it. The frustration level was getting high so I switched to singles (3x remaining) then moved on to the rest. Air squats were good and pushups were strong (happy about this finally) even though I did them on knees. Push press which I thought would be easy was very difficult. I remember back to doing FGB and doing 22 - 25 reps per round on a 95# push press. I could only bang out sets of 5.
Finished up with 25:06 which while not a good time I was pleased with because I kept moving. Taking Thursday as a rest day and getting back at it on Friday with OHS 7 x 1.
450 Mash:
100 jump rope
50 jumping pullups
50 deadlifts 135#
50 double unders
50 air squats
50 pushups
50 push press 45#
100 jump rope
First off this adds up to 500 so no idea where the 450 comes from. Total time was 25:06
The important thing going into this WOD was strategy. Important to stay consistent on the movements. Overall concern was that I would get to a movement and go all out then pay for it later. Solid all the way from beginning to the double unders. For some reason I could not get my double unders working. I could string 4 or 5 or 6 together but that was it. The frustration level was getting high so I switched to singles (3x remaining) then moved on to the rest. Air squats were good and pushups were strong (happy about this finally) even though I did them on knees. Push press which I thought would be easy was very difficult. I remember back to doing FGB and doing 22 - 25 reps per round on a 95# push press. I could only bang out sets of 5.
Finished up with 25:06 which while not a good time I was pleased with because I kept moving. Taking Thursday as a rest day and getting back at it on Friday with OHS 7 x 1.
Tuesday, October 4, 2011
AMANDA on the dance card
Looked forward to this WOD all day. Snatches are a strength and the pull ups and dips that I had to do in lieu of muscle ups are good too (truly need to move down from blsck band because the pullups are not challenging enough as proven tonight).
Amanda
9-7-5
Muscle ups (x3 pullups and dips)
Squat snatch 135#
I had to scale on this one. Used black band for PU and dips and as mentioned above I need to go down from black band. Also dropped weight to 95#. Did a few reps and can easily snatch bit when it comes to squat snatch I have zero control. A movement I really need to work on. Should have gone down to 65# because I ended up power snatching all the reps.
Key lessons:
Forget about high weights and concentrate on form for next few months. The weight will come.
Push myself harder. No more black bands.
Amanda
9-7-5
Muscle ups (x3 pullups and dips)
Squat snatch 135#
I had to scale on this one. Used black band for PU and dips and as mentioned above I need to go down from black band. Also dropped weight to 95#. Did a few reps and can easily snatch bit when it comes to squat snatch I have zero control. A movement I really need to work on. Should have gone down to 65# because I ended up power snatching all the reps.
Key lessons:
Forget about high weights and concentrate on form for next few months. The weight will come.
Push myself harder. No more black bands.
Monday, October 3, 2011
Killer Stop Sign
I had a little chuckle when I woke upmto see what the posted WOD was. Killer Stop Sign? Knew that it was going to involve sprints in some fashion. My box is in a nice little industrial park and there is a hill right outside the garage door leading up to a stop sign. It is roughly a 100 meter run which even though the slope is not huge multiple runs up put a cramp on the day. It also happens to be the same little hill we have to run up starting our 400 or 800 warm up. After reading the enrire WOD I groaned a bit because I saw the added 1 mile run. Running is not a strengtj but I took advice from John D.'s 10 ife lessons and worked on the things that I dread.
Killer Stop Sign
10-9-8-7-6 KB Swings 35#
After each set of reps sprint to Stop Sign and back
After 6 rep set run 1 mile
5-4-3-2-1 KB Swings 35#
Sprint to Stop Sign and back
I hate to say it but the KB swings were a joke. I really should have moved up to 1.5 or 2 pood KB. Sprints kicked my a$$ bigtime though. Started the mile around minute 7 and made it back right at minute 20. A 13 minute mile is not killer but it is a PR. Surprising even though a walked a bit of it.
Overall I am pleased. Got a peek at tomorrow's WOD which is "Amanda." While I can't do muscle ups yet the squat snatches will be a breeze.
Killer Stop Sign
10-9-8-7-6 KB Swings 35#
After each set of reps sprint to Stop Sign and back
After 6 rep set run 1 mile
5-4-3-2-1 KB Swings 35#
Sprint to Stop Sign and back
I hate to say it but the KB swings were a joke. I really should have moved up to 1.5 or 2 pood KB. Sprints kicked my a$$ bigtime though. Started the mile around minute 7 and made it back right at minute 20. A 13 minute mile is not killer but it is a PR. Surprising even though a walked a bit of it.
Overall I am pleased. Got a peek at tomorrow's WOD which is "Amanda." While I can't do muscle ups yet the squat snatches will be a breeze.
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