WOD

Workout of the Day

WOD – Heavy lifting and pullups

Posted by bronick on March 12, 2010
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WOD:

If you have not gone heavy on Deadlifts or Squats this week pick one and do it with the same rep scheme as posted earlier this week.

If you have done both:
Shoulder Press 1-1-1-1-1

Then

Perform 75 pull ups…. but wait here is the catch:

Every minute on the minute you have to do 20 wall ball shots (adjust weight accordingly). Immediately after you get 20, get on the bar and do your Pull ups….the only thing you are really counting to finish the workout are the pull ups. (Subject to change)

Good goal: Sub 10 minute

RESULTS:
Did the Paleo Challenge benchmark instead:
Max Clean & Jerk: 134-145-155-165-185
… Opted to do power clean instead of squat clean. Since it is a benchmark for weight, my deficency in the squat clean techique would have been my weak point instead of the weight.

Metcon: 13:18
He modified it to be 30s on pullups, 30s on wallballs until you hit 75 pullups.

WOD of the Week – “The Gentry Special”

Posted by bronick on March 11, 2010
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WOD:

Workout of the Week “The Gentry Special”

  • 1 snatch every minute on the minute for 7 minutes

Recover

Max rounds in 3 minutes of:

  • 5 Burpees
  • 10 KB Swings 2 pood

Rest 30 seconds and repeat for a total of 4 rounds

RESULTS:

675 (6 reps @ 95#, 1 @ 105#)

3, 2+7 @ 1.5 pood, 2, 2+5 @ 1 pood

Its been a while since I’ve done the snatch. I know I can probably go heavier strength wise, but I’m not comfortable with the catch and almost lost my balance a few times. Hence I decided to stay with the lower weight.

As for the metcon… stupid back and stupid me. I did the same the thing as the last time we did some KB swings, started with the heavier weight and had to drop down. I actually ended up switching with another guy in the class, he went up to 1.5 and I dropped down to 1.0 pood.  Ugh, when will I learn.

WOD – 100×2

Posted by bronick on March 9, 2010
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WOD:

Perform 100 Push Press @ 45#
Here’s the catch: Every minute on the minute perform 4 Knees to elbows

Immediately after perform 100 Jumping Air Squats
Here’s the catch: Every minute on the minute perform 4 Mountain Climber steps

Results:
Did some thruster technique work.

Metcon – 9:48

Surprisingly not to bad.

WOD – AMRAP

Posted by bronick on March 6, 2010
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WOD:

As many rounds as possible in 20 min of:

  • 5 L pull ups (our your best attempt at them)
  • 10 Toes to the Bar
  • 15 Jumping Lunge

Results:

5 rounds + 5 leg raises + 5 pull ups,  sub 1  leg raise + 1 pullup for an L-pullup

This workout sucked ass for me. I really do suck at anything on the pullup bar. I think each set of lunges only took me like 30s or so, and the rest of the time was spent trying to hold onto the bar. The first round I got a fair number of things at  a time, but by then quickly dropped to only 1-2 reps before I’d loose my grip (or feel like I’m going to) and drop off the bar. Also what slowed me down was doing 1 leg raise and then 1 pullup. For the last round + 5 I switched to doing 5 leg raises and then 5 pullups.

Unfortunately, I really couldn’t keep up a good paste so the workout wasn’t that great for me.

WOD – Max rep and run

Posted by bronick on March 2, 2010
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WOD:
Muscle Up practice work

Repeat this cycle as many times as possible in 15 minutes:

  • Max Push Ups without stopping
  • Sprint 200 meters
  • Max Pull ups without dropping off the bar
  • Sprint 200 meters
  • Max HSPU’s (or your sub) without stopping
  • Sprint 200 meters
  • Max Ring Rows without stopping

What does not stopping mean? It means as soon as your speed slows down and you have to rest, drop, hold a position, you are done and back out on the run.
Results:
Ok I sucked at this. I got two rounds + pushups, but didn’t get very high numbers on anything.

The first round of pushups was the only thing that was close to be descent.  The worst was the HSPUs the second time around as I only got 2, since on the 3rd I went to deep and couldn’t push back up so it was off to run again… and did I mention I suck at running ;-) It was weird workout, as Jason pointed out, and I’m don’t think it worked well for me. He said it works if you push hard, the only problem is some of my failure points aren’t fatigue. Like with the pullups and ring rows it was the grip, and the the HSPU it was the depth. I also subbed the HSPU, doing them piked off a box.

Monday’s WOD – 3 parter

Posted by bronick on March 1, 2010
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WOD:

Max back squats in 2 minutes at 205# rest 1 minutes and repeat one more time…try and stay consistent.

Max Pull Ups test (see how many pull ups you can do without dropping off the bar)

As many rounds as possible in 5 minutes of:

  • 5 Squat clean thrusters @ 95#
  • 10 Box Jumps

Rest for 1 minute and repeat for a total of 3 round

Results:

Back squats – 19, 20 @ 185#
10 pullups (suck ass grip)
Rounds – 2+4, 2, 2+1

Fight Gone Bad

Posted by bronick on February 24, 2010
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WOD:

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Results:

75-70-66-59-58

My back didn’t do so well with this, so my numbers kinda suck and I feel like I could have gone harder. But all and all it was still a killer workout as usual.

Cindy

Posted by bronick on February 23, 2010
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WOD: “Cindy”
AMRAP in 20 min:
5 pullups
10 pushups
15 squats

Results:
13 rounds on the dot… finished the last 15 squat in the last 15 seconds. And after lying on the floor to catch my breath… I actually felt pretty good after the workout for a change.

Fran

Posted by bronick on February 22, 2010
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WOD:

“Fran” – 21-15-9

Thrusters 95/65#
Pull Ups

Results:
8:02 @ 75#

Ass kicker:cRun 400m, rest 30s, 400m, 30s, 200m, 30s, 200m

Took 7 something and I did rowing instead because my foot was cramping. My forearms are dead.