WOD:
Sprint work:
As many rounds as possible in 15 minutes of:
RESULTS:
9 rounds
Did about 5 burpee broad jumps each direction, so about 10 per round.
WOD:
10 minute Squat Clean and Jerk 1 every minute for the 10 minutes
For time… perform 3 rounds of:
Rest 2min, then repeat another 3 rounds.
Results:
115#
18:54 @ 115#
A bit back intensive. I think 115# was good weight for me, even though my back was killing me by the end.
I like this 10 min C&J routine since it really gives me a chance to workout on that front squat catch position. That’s always been a weak point of mine, not being able to get the bar to rest on my shoulders. But I’m getting better at it. The first time we did this a few weeks back I only did 95#, as wanted to be more technique than strength… this time I upped it to 115# which again is light from the strength side but good for the technique which I need more.
As for the metcon… I stuck with the 115# and did good up to the 2nd round of deadlifts and that is when I started to slow up. By the end of it was doing only 2-3 deadlifts at time usually. I, and most everyone else, it the rollers afterward. And rolling out my back after the work was that “hurts so good” feeling ;-)
Partner WOD:
Max points in 10 min:
The catch…. you have to carry the wallball with you and it can’t touch the ground, hence only 1 partner can be working at a time.
Halftime: 2 attempts at a “free throw” wallball shots per person (1 point)
Repeat the 10min. This time both partners can work at the same time, but you must leave a station together.
Score:
11,2,5 = 18 points total
Not so great considering sever others got 30+. We kinda got screwed the 2nd round and keep hitting bottle neck… like no bars for overhead, no dumbbells available, etc… But it was still a great workout, a lot of fun, and it was nice to be outside.
Between the mountain biking yesterday and this, my legs where done.
WOD:
Go for a 1 rep max box jump (please be careful here)
Then 3 rounds for reps:
Results:
24″ + 4 45#
33 total reps (~11 per round) @ 95#
Ok, so the box jumps was kinda fun. I’m not sure exactly how thick the 45# plates are, so I don’t have an exact number to log. It was interesting to see how many people physicked out themselves. I hear the record of the day was 8 plates!! That’s just crazy!!!
As for the C&J… I decided to go with a lower weight since I’ve been having issue with my wrist as well as my back a bit in the hope to do higher reps… well that didn’t happen, so I probably should have gone with a higher weight. I tore my had a bit yesterday during the pullups and it was still kinda tender today so I kept dropping the bar. It was still a good workout, and I was concentrating on trying to get the bard to rest on my shoulders which I tend to have issues with. I have to say, I’m not sure how folks do it… when I do get it to rest on my shoulders/chest, man does that pop hurt. Guess I don’t have enough padding up there in spite of all the excess I have around my mid section :-(
Oh and day 4!! Which mean tomorrow is definitely a rest day…
WOD:
Deadlift 3-3-3-3-3 (these are not warm up sets, they are work sets!)
7 Rounds for time of:
Results:
134-225–275-295-315-335(f)
16:16 @ 1.5 pood
So my warm up sets turned into my work sets for the deadlifts due to time constraints, I was hoping to do a few more sets over 300 but didn’t have time before the metcon.
So the situps did me in… the first few rounds where really bad and I kept getting a little crap/spasm thing on my left side. I finally then started throwing my arms up in the air above my head when I sat up and that seemed to make things a lot better. I also realized that I need to get back to working my kip, as I just could not do it with the attempted chest to bar. My rhythm was off and I would only get around 3 before I had to stop or drop off get vertical again.
Yay for 3 days in a row! That 1 more than I’ve done each week for about the past month or so.
WOD:
As many rounds as possible in 20 Minutes of:
RESULT:
3 + 10
New gym location…. its HUGE!
WOD:
Back Squat 12-10-8
These should be at a moderately heavy to heavy load, you should have to work your ass off to get all of the reps.
5 Rounds for Time of:
RESULTS:
Back squats – 185, 205, 215
Metcon – 10:55 @ 95#
Was pretty happy with the back squats for not doing them in a while. I tried to work the technique Karo had recommended. As for the metcon, as usual… my wrist wasn’t happy :-( Burpees after the push press was not fun. Eventually I started to get the bar to rest on my shoulders/chest which helped. Man I really need to get back in shape… I missed the sub-ten mark.
WOD:
Perform 20 Shoulder to Overhead (preferably the jerk) @ 80% of your 1RM Push Press
Complete as many rounds as possible in 10 Minutes of:
Results:
We worked on the split jerk, which was good because I’m not very comfortable with it. Got some good practice in, however, Alex pointed out that I’m not completely sending my hips back when I dip and thinks I could be getting a lot more drive. The only downside to this work was my wrist… again :-(
7 rounds
I started off pretty good with the deadlifts and did them unbroken the first few rounds, but that didn’t last. But overall I was happy with the workout… but my jumps suck, I didn’t get close to 6ft. I blame it on being short ;-)
WOD:
Complete each round for time:
Rest 1 minute and repeat for a total of 3 rounds
After 3 third round is completed, immediately run 800 meters for time (sprint the hell out of it).
Results:
19:47 @ 75#, 25:11
This means my sprint was 4:56.
I think Jason was a little off on his RX weights for the overhead squats for us mere mortals… as I think most of the guys did 75# and only a few did 95#, at least in our class. Apparently I have pretty good form for overhead squats, now if only my wrists weren’t such an issue I’m sure I could have done a lot better. The sprint really really sucked for me, I got a real bad stitch in my side and walked about half of the first 400m lap.
WOD:
AMRAP 10 min:
Results:
6, or was it 7… stupid counting. Either way, it wasn’t that great. The pushups really did me in.