WOD

Workout of the Day

Back to the gym – 2012-02-21 WOD

Posted by bronick on February 21, 2012
Posted in: WOD. Tagged: , .

So its been about 3 weeks since I made into the gym :-( But I’m glad I was finally able to make it back, and it was good workout to do so. No metcon, just heavy deadlifts and max rep dumbbell shoulder press (as a sub for HSPU). We worked 3 rep heavy deadlifts before doing 5 rounds of 3 deadlifts+max HSPU. The workout was not time, the goal was weight and reps. Got up to 315# for the heavy deadlift and then dropped down to 275# for the 5 rounds. I only used 25# DBs for the shoulder press which was enough (15, 12, 12, 10,10 reps) as my shoulders a pretty week.

I have to say, that after the workout I felt great. I event did my 52 burpees before leaving the gym.

Oh, and I signed up for the CrossFit Games Open again… not sure why, considering how little I’ve been in the gym… but since I did it last year, I figured I’d do it again since I did have a great time doing it. Plus, hopefully it will provide me motivation to get back in shape.

2012-01-19 WOD: CrossFit Total

Posted by bronick on January 19, 2012
Posted in: CrossFit, WOD. Tagged: , , , , .

WOD: CrossFit Total

1 Rep Max:

  • Back Squat
  • Shoulder Press
  • Deadlift
Add ’em up!

RESULTS: 

  • Back Squat: 315# PR
  • Shoulder Press: 125#
  • Deadlift: 345#
Total: 785#

COMMENTS:

I really wasn’t feeling the heavy lifting yesterday for some reason, which is unusual since I normally love it. In spite of that, I did mange to get a PR on the back squat. The other two, not so much. Both are lower than my previous PR from some time ago.

2012-01-13 WOD: OSH + 21-15-9

Posted by bronick on January 13, 2012
Posted in: WOD. Tagged: , .

WOD:

Heave Over-Head Squat: 5-5-3-3

Then 21-15-9:

rxd intermediate scaled
  • OH Squat (135/95lbs)
  • HSPU
  • OH Squat (115/75lbs)
  • HSPU (bands/box)
  • OH Squat (95/65 or 45lbs)
  • DB or BB Press

RESULTS:

bar, 65#, 75#, 95#, 115# (x3), 125# (x3), 145# (x1)

11:41, scaled
(95# and HSPU from box)

2012-01-12 WOD: 5 Rounds + Prowler … suck.

Posted by bronick on January 12, 2012
Posted in: WOD. Tagged: , , , .

I know it takes time to get back into the swing of things, but this one I really sucked at which is why I’m recording it…

WOD:

5 rounds for time:

  • 20 hip extensions
  • 20 box jumps (24″)
  • 30m bear crawl
Then, partner heavy prowler push for 200m.

RESULTS:

12 min cap: 3 rounds + 15 hip ext + 3 box jumps
(sub 20″ box, 20 hip ext 1st round then 15)

5×45# for the prowler

COMMENTS:

As I expected (which probably partly played into it), my back did not do so well with the hip extensions. Hence I dropped from 20 to 15 after the first round. In addition, my quads are apparently still dead from the squats on Tue which really slowed up the other two movements for me and the prowler.

On the up side, it was nice to be doing stuff outside in the sunlight since I went to the noon class. Its already dark by the time I hit the 5:30 still. Oh and we apparently now have 65# plates at the gym which look exactly like the 45# plates!

2012-01-10 WOD – Back Squats + 5 rounds

Posted by bronick on January 10, 2012
Posted in: WOD. Tagged: , .

WOD:

1 rep max back squat

Then, 5 rounds of

  • 5 squats (@1.5 bodyweight)
  • 10 chest-to-bar pull-ups
RESULTS:

Back Squat: 295, 315(f)
5 Rounds: 7:47 @ 175# (scaled weight, and std kipping pull-ups)

COMMENTS:

Figured I’d post this one since it included a 1 rep max. I had no clue what back squat was going into this, but apparently it was 295# which I’ve gotten last 2 two times I’ve gone for max back squat (which are from over a year ago). I’ll be adding this to my PR page, so I have a reference for the next time.

2011-12-01 WOD – Cleans & Sit-up +Snatch AMRAP & Burpees

Posted by bronick on December 2, 2011
Posted in: WOD. Tagged: , , , , .

So I did actually make it to the gym on Sunday for the team workout, but didn’t make it back in until yesterday after that. Was pretty happy with the clean (full/squat), as in the past my power clean was always more than my squat clean due to my lack of being able to catch in the squat position. So I’m considering this a PR, since I don’t have any log my previous squat clean max. Woot! PR!

Now the AMRAP was a different story… as expected, the sit-ups did me in again.

WOD:

1 rep max clean (full/squat)

5 min AMRAP:

  • 10 situps
  • 3 power snatch @ 95#
Immediately after, max burpees in 1 min.

RESULTS:

215# clean

5 rounds + 5 situps

15 burpees

2011-11-15 WOD: Deadlifts + 10min AMRAP

Posted by bronick on November 16, 2011
Posted in: WOD. Tagged: , , , .

Doing much better this week after the first day than last week. For the deadlifts, I didn’t hit a PR but I feel like I did pretty good for the first time doing heavy deadlifts in quite a while. As for the AMRAP, I pretty much sucked at it and didn’t get a good workout. The sit-ups screwed me over, as my abs kept cramping up and so they took me forever. It was kinda sad when after one of the prowler pushes, I started on sit-ups and didn’t finish them before the next prowler push (which was about 1min). Ugh. This lead to a very low number of rounds and not much intensity.  I probably should have done some other stuff after the workout to make up for it, but since it was already 7:30 I decided to head home and get some dinner instead.

As for food… been doing pretty good with the exception of my coffee. I actually skipped dinner on Monday since I didn’t get home from the gym until 9pm and decided to hit the bed early instead. Last night was butternut squash soup and some turkey meatballs w/ asparagus … yum!

WOD:
1 rep max deadlift

10 minute AMRAP:

  • 5 pull-ups
  • 7 push-ups
  • 10 sit-ups

Every 2min, prowler push

RESULTS:

Deadlift 355#
10min AMRAP: 4 rounds + 12 reps

2011-11-08 WOD – 20 min AMRAP

Posted by bronick on November 9, 2011
Posted in: WOD.

So this workout really did not go so well for me… Before the WOD we did some skill work practicing the false grip ring pull up. My wrists didn’t take so well to this which didn’t help the WOD. Wrist have always been a week point for me. The other thing I found is that my core has gone to shit… I think I only manged to do maybe 5 or so actual wall climbs, as I would use make it half way before collapsing (aka letting my hips fall).  Between these two things the WOD turned into basically 5 wall climb attempts, 7 deadlifts, 7 hang cleans, 4 full cleans + 3 push press.

On the up side, I’m doing better with my eating.

WOD:
As many rounds as possible in 20 minutes of:

  • 5 Wall Climbs
  • 7 hang power cleans @ 135#’s
  • 7 shoulder to overhead @ 135#’s
  • 7 Good mornings @ 135#’s 7 Deadlifts @135# (changed by Rick)

RESULTS:

4 rounds + 1 wall climb (attempt) @ 95#

Back to it… 2011-11-07 WOD – Back Squats, then row/pullup/wallball

Posted by bronick on November 8, 2011
Posted in: Diet, Paleo, WOD. Tagged: , , , .

Ok, so I haven’t been so good with this stuff as of recently. Its been quite a while since I’ve been into the gym consistently for various legit and not so legit reason, I made it in ONCE over the prior two weeks. But worse than that, I’ve also been eating like crap, and by crap I mean lots of pizza… go figue, isn’t that always my downfall.

Anyway, as of Sunday I started trying to eat cleaner again (i.e. Paleo/Primal) and did good yesterday (Monday) as well. This included hitting up Costco to stock up on a few things so I don’t continue to order pizza. I really really need find some motivation to strict with eating clean.

It was also the first day back to gym… so needless to say, my legs are a little (aka ALOT) sore today.

I went kind of light on the back squats since my back started bothering me during the warm up (ugh). For the metcon, the jumping pull-ups where surprisingly hard… the legs just didn’t want to function. But it felt good to be back.

WOD:

Back Squats: 10 reps, add weight, 8 reps, add weight, 6 reps, add weight, 4 reps, add weight, max reps.

For Time:

  • Row 750 meters
  • 50 Jumping pull ups
  • 50 Wall Ball Shots

RESULTS:

Back Squats – 10@135,  8@155, 6@165,  4@185, 8@205

Metcon –  10:33