WOD:
“Lumberjack 20″
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
RESULTS:
35:36 @ 225# deadlift, 95# overhead
WOD:
Chip away at it:
RESULTS:
30:22 (subs: 35# db, 1.5 pood, band dips)
Basically it this WOD was 11 sets of 40… and it one really took a lot out of me. I haven’t gotten that stitch in my side in quite a while. The first run started off good, but then it was downhill from there. The push press took me longer than expected, I think mainly because of trying to control the dumbbells. I was happy that I was able to string several of the toes-2-bar together, at least in the beginning.
I was pretty well done after this one and curled up on the floor…. but moving on….
BURPEES:
40 (in the WOD) + 25 (post WOD) = 65 done for the day.
Having not got around to doing these in the morning this time around, doing them at the gym before I head home is working pretty good. Don’t have to avoid the cats ;-P
WOD:
Hang Power Clean practice (get that second pull aka the Jump down!)
Power Clean Heavy!!!!!! Then front squat that weight for 3 reps. Perform this for 10 sets/30 front squats.
Metcon – 10 rounds for time of:
… then immediately after sprint 400 meter’s as fast as possible.
RESULTS:
185# power clean / front squat
10:26 meton (Rx)
I don’t think I got all 10 sets in for the power clean / front squat work, since we ran out of time. But I got enough in I think. I was really having issues with front rack during it and multiple times ended up on holding it weightlifting style (arms crossed). As for the metcon, I did stick with the Rx weight for the deadlift and thought I was doing a good pace… until everyone else was finishing up and I still had two more rounds to go.
WOD:
“Helen” - 3 Rounds for time of:
RESULTS:
13:45 @ 1pood
Having to jump up to the pull-up bar makes a big difference… but using a taped bar also makes a big difference (even if I do have to jump up to it).
WOD:
3 rounds for time of:
RESULTS:
16:13 Rx
The 135# was rough, not so much the cleans but rather the squat. My legs are still burning from earlier in the week.
OLY:
Clean & Jerks … again…
This makes the 4th time I’ve done cleans this week… if my legs where toasted before, now they are charbroiled ;-P But it was a good class. Billy talk a bit about what he’s doing in Vegas and then we worked out… with him. It was great to see him do the lifts. He and Ian are so fast, its crazy. Got some good tips from the session even though I didn’t PR. I was working on the squat clean for which the technique is sticking point… but I’m getting better. I got 195# but failed at 205# (my current PR using power clean).
WOD:
These should each be approached as separate events…all out efforts.
RESULTS:
Since we had such a large class and most of us had never done a Glute Ham Raise before, Billy had us just do 25 of them partnered on the floor. They where pretty darn hard if you worked for it.
The way the workout worked was, there was running clock and at every 5min mark you moved to the next exercises. So if you finished the deadlifts in 2min, you get3min of rest. Here is what I did:
There were not enough rowers for the size of the class, so the sub was 35 burpees… which after the upper body burner yesterday… kinda sucked.
OLY:
Since it was Billy’s last official oly class, he had us do a mock olympic lifting competition. We each had 10min to find our match Snatch and then 10min to find our max C&J.
So for the snatch, that was my previous max. I tried 165# a few times, but didn’t quite get it and had some great bail outs ;-P For the Clean & Jerk, I was doing split jerks and it was new PR for me. Previously I had hit 195#, but was not doing split jerk since I wasn’t comfortable with it. I got several complements on my split jerk (including Billy) this time around, so I must be getting better. He says the only thing I need to work on is letting that bar sit more on my shoulders and then I’ll be able to do a lot more.
Billy’s Going Away Party:
Since Billy is heading off to Vegas to pursue the dream of Olympic lifting, the gym hosted a going away party after the oly class. It was fun. I got my butt kicked in Foosball by Jojo… just couldn’t complete with the sounds or the kick ;-P
I was good… stuck to munching on Paleo stuff and didn’t have any beer. The first week trying to get back on Paleo is the hardest, so I didn’t want to indulge at all.
WOD:
Cleans 3-3-3-3-3
Perform 3 cleans consecutively. On the third rep, perform a clean and jerk.
“Grace” – 30 clean and jerks for time.
RESULTS:
95#, 115#, 135#, 155#, 175# (jerk failed x2)
Grace… 4:16 @ 115#
As an added kicker, run 400m for time… 1:49 (- phone call)
So I was on-call this week and got somebody to cover me so I go do Grace, however, I need to resume the on-call at 5:30 and the class ran late. The my co-worker was transferring the on-call back to me during the run and called me to confirm it worked about 1/2 thru… ugh. Oh well, at least it wasn’t somebody calling for an issue. The call was 13s, so I figure my run time as probably 15-20s less than what I clocked in at ;-)
As for Grace… I did scale which was a good thing and I did improve, although the last time I did Grace was some time ago. It was back in May ’09 and my time was 6:59 also at 115#.
WOD:
21-15-9
500 meter row
Results:
11:32 (425m run)
Results
26:07
••Ben••
Results
••Ben••