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2011-02-03 WOD + Burpees Day 65

Posted by bronick on February 3, 2011
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WOD:

Chip away at it:

  • 800 meter run
  • 40 DB Push Press @ 45#’s
  • 40 Jumping Squats
  • 40 Ring Dips
  • 40 Jumping Lunges
  • 40 Toes to Bar
  • 40 KB Swing @ 2 pood
  • 40 V ups (like suit cases on the floor)
  • 40 Burpees
  • 400 meter run

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

2010-11-17 WOD – Row, C&J, Run

Posted by bronick on November 18, 2010
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WOD:

  • Row 500 meter’s
  • Max reps Ground to Overhead @ 155#’s (something just a tad spicy)
  • Run 400 meter’s

Total time allowed for this workout is 10 minutes. Your score is your total reps of ground to overhead. I truly want to know how many you get…40 should be doable for sure.

Here’s the catch:

  • Leave too early for the run and you miss more reps
  • Leave too late for the run and you don’t make it back in time

Penalties:

  • Getting back with more than 20 seconds on the clock= immediate 20 burpees
  • Getting back with the clock past 10:20 minutes= immediate 20 burpees.

Goal= get back within 40 seconds of 10 minutes

RESULTS:

22 @ 135#

No burpees, but almost… I wasn’t wearing my contacts or glasses so the clock is a little jumbled, but Jason was calling out the times. However, I apparently missed the 2min warning and it wasn’t until he call me out directly that I went. The real issue (why I only got 22) was that I was extremely light headed the entire class after finishing the warm-up (band work). Jaime made a good point when I was what time I last ate… that would have been lunch aside from the Monster I had in the after noon.

2010-11-13 Team WOD

Posted by bronick on November 13, 2010
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WOD:

Intro Class Team WOD. Team of 3… AMRAP (can’t remember how long):

  • KB Swings x 300ish
  • Push-ups x 190ish
  • Run

Ass-kicker for gym members…Teams of 3:

  • Burpees
  • Sprints
  • Rest

RESULTS:

So for the main WOD, our team got 300-ish KB swings and 190-ish push-ups. I have to stop trying to use the 2 pood KB. I only got about 3 swings before I dropped back to 1.5 pood. I just can’t control it on the way down, it always pulls me forward. Between that and the deadlifts the other day, my back was pretty much done and I started really having issue the last round I could hardly deadlift the KB and walked most of the run.

Since this was an intro class, for us gym members he had us do a little ass-kicker of burpees and sprints to finish off.

WOD – Runs, Cleans, and Burpees

Posted by bronick on October 11, 2010
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WOD:
Back Squat
5 @ 75% of your 1RM
3 @ 80% of your 1RM
1+ @ 85% of your 1RM.

Row/Run 500 meter
3 rounds for time of:

  • 7 Full cleans @ 135
  • 10 Burpees over the bar

Finish with a 500 meter row/run

RESULTS:
16:18

So Billy kinda forgot about the backsquat during class and then I forgot to do it between CF and Oly class. Oh well. This one took me a while and the worst part was that I jammed the bar into my throat early on which made breathing a pain for rest of the workout. But I finished. I did end up running the 500m bookends.

OLY

We worked on some jerk doubles (2,2,2,2,2) and then pulls for the clean. I got up to 195# for the jerks, my max clean & jerk was 195#. The pulls were basically taking bar from the round to the shrug of the clean, without doing the catch. I was working with JoJo and I think we got up to about 275#.

AMRAP WOD + OLY

Posted by bronick on August 18, 2010
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WOD:
Weighted Ring Dips (Use dumbbells or vest)

Max Rounds in 10 minutes of:

  • Run 200 meters
  • 10 Push Press @ 135#’s
  • 10 Deadlift’s @ 135#’s

Immediately after, 3 (up & back) prowler pushes.

RESULTS:

5 @ 25# db pp, 135# dead

90# prowler, 235# sled, 190# sled

So I hurt my wrist doing the cleans on Monday, but decided to still give the gym a go. Didn’t do much on the ring dips because of this, and also used 25# dumbbells for the push press. The ass-kicker was crazy though… I did one prowler push and decided that bothered my wrist to much, so I grabbed the sled and ran. It was HELLA hard and then I realized why… they weren’t just 45# plates on there… no, as you can see above, one of them (in the middle) was a 100# plate!! So my frist go was 235# before somebody else took a 45 since they wanted to try, making my second one only 190# (aka about my body weight). Crazy.

OLY CLASS:

Full (squat) Clean and Jerk – go for max load….  135# tech

So I debated on whether to do the class or not due to my wrist, however, Billy said give it a go and see what I can do. So I did… and man I am I glad I did. Ok so I didn’t go for max load, but rather worked on technique after Billy pull me aside and gave me a few pointers. In fact, I think I actually got a proper front rack position for the first time!

He pointed out that I was pulling my shoulders back, which means there is no place for the bar to rest and it ends up on check rather than the shoulders. He said to thing about reaching forward with my elbows rather than trying to pull hands back to my shoulders. This made a big difference. Granted I still have some flexibility issues to work on, I felt much better with the positioning for the jerk. He also had me work on readjusting my grip after the clean to get my hands back on the bar by using a little pop.

I only went up to 135# because I didn’t want to tweak my wrist more, but feel like I really got a lot of this session. I gotta start making it to the Monday sessions as well.

WOD – Helen

Posted by bronick on June 29, 2010
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WOD:

Work technique on something you suck at for 10-20 minutes.

“Helen”
3 rounds for time:

  • Run 400 meters
  • 21 KB swings (1.5 pood)
  • 12 Pull Ups

RESULTS:
Double-unders & handstands
14:33 (Rx)

I’ve kinda got double-unders, at least better than I use to in the past… but not by doing them “properly”. I do a really big hop and bend my knees, which you’re not suppose to do. Just a bigger bounce and faster rope, so that was was I was working on. And the handstands where just for fun because everyone else was trying them too ;-)

As for Helen, she whooped my ass… I broke things up into set (6+6, 10+11, 4+4+4,  7+7+7, etc…) and didn’t do anything unbroken, but it got me through the workout. I was worried about the KB swings as those bothered my back last week, but I was ok today. I was tempted by the 1 pood, but glad I stuck with the Rx weight.

WOD – Rick’s Birthday Workout

Posted by bronick on June 24, 2010
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WOD: Rick’s Birthday Workout

5 Rounds for time of:

  • Run 200 meters
  • 6 Thrusters @ 115#’s
  • 24 KB swings

RESULTS:

26:42 @ 95#, 1.5 pood for 2 rounds & 1 pood for the last three rounds

This just was not a pretty workout all around for me :-/ I just flat out suck at thrusters and ended up death gripping it for the last few rounds, as it took too long to try to reset it on my shoulders and I would keep losing my grip. I was using a light enough weight, that I could get away with that. As for the KB swings, I think my back was still a little tweaked from the 2 pood I tried earlier in the week. But I kept going (after a few short breaks) and (eventually) finished!

WOD – Clean & Jerk work + metcon

Posted by bronick on March 25, 2010
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WOD:
Run 400 meters
25 Hip Extensions
25 Push Ups
Run 200 meters
25 Hip Extensions
25 Ring Dips
Run 400 meters
25 Hang Power Cleans @ 115#

RESULTS:
18:16

The ring dips where a lot more of challenge than I expected. I tried to stick with the small band, but had to eventually move up to the next size. And during the last 400m run, I got a horrible stitch in my side which hasn’t happened forever. Out of all the things, I think the power cleans where the easiest… although I did only do them 5 at a time. I was quite done after the workout.

WOD – Tech and Team

Posted by bronick on March 21, 2010
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Jason hosted a few intro class today and went over the basic technique work, did some tabata squats, and then did a team workout.

Tabata Squats: 13

Team WOD:

As many reps  as possible in 12 min of…

  • 200m Run
  • Box Jumps
  • Pushups

Three person team. Use the run as a timer, count the total number of boxjumps and total number of pushups for the team.

Results:

211 pushups
175 boxjumps

It was a good refresher for my hearing the fundamentals again. I also got two folks from the office to come by… Paulam and Danny. And they did great for their first workout, can anyone say “jello legs” after those tabata squats ;-) Hopefully we’ll all be able to walk at the office tomorrow. For the tabata squats, my counts where 17-19 until Jason had gym member hold the squat during the rest for the two rounds… that did me in.