WOD

Workout of the Day

2011-08-17 WOD: Barbara

Posted by bronick on August 17, 2011
Posted in: WOD. Tagged: .

20110818-022659.jpgI knew this was gonna suck, but I sucked it up and showed up anyway. It was pretty sad… The squats were really the only thing I didn’t have any issues doing and burned thru quickly. The push-ups and sit-ups really sucked for me.  Not that its much of a comparison, but my first round was 7 minutes, while Jason’s was 2:53 with a total time of 27:30. A bit of room for improvement on my end… but I did finish it!

WOD: Benchmark Wednesdays

Barbara – 5 rounds for time:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Rest 3 minutes between rounds.

Results:

49:28 (scaled push-up on knees rounds 2-5)

  1. Round – 7:00
  2. Round – 7:22
  3. Round – 8:14
  4. Round – 7:57
  5. Round – 6:55

 

2011-08-15 WOD: Squat C&J + 30-40-50

Posted by bronick on August 15, 2011
Posted in: WOD. Tagged: , , , , .

Back to the gym. I realized that another thing I need to work on again is my Oly stuff. Clean & Jerk = Good to go, Squat Clean & Jerk = Not so good. For this part of the work out, on minute 4 I probably did 6 squat cleans but couldn’t recover my grip to do the jerk as I would end with only 1 or two fingertips on the bar. As for the met-con, I started out pretty good with the Toes to Bar, but quickly tired out and by the time hit the burpees I was just done…

WOD:

Squat Clean and Jerk ladder: The first minute perform 1 squat clean and jerk @ 135#’s, the second minute perform two squat clean and jerks @ 135#’s. Continue this process for as long as possible.

Then For Time:

  • 30 Toes to Bar
  • 40 Power Clean’s @ 135#’s
  • 50 Burpees

Results:

Squat Clean and Jerk ladder – Completed minute 3

Metcon- 16:10

2011-08-10 WOD – Fight Gone Bad

Posted by bronick on August 10, 2011
Posted in: WOD. Tagged: .

And this was very bad for me. Got to be one of my worsted FGB scores… but at least I made it into the gym. Note to make excuse… but because my legs where dead from Monday’s back squats and my arm was still slightly tweaked from last week the box  jump, wall balls, and push press all kinda sucked ass.

WOD: Fight Gone Bad

  • Wall-ball, 10 ft target (Reps)
  • Sumo deadlift high-pull 75# (Reps)
  • Box jump 18″ (Reps)
  • Push-press 75# (Reps)
  • Row (Calories)
1 min at each station for 3 rounds, rest 1 min between rounds.

Results:

3 rounds – 63, 39, 59 = 161

2011-08-08 WOD – Back to the gym…

Posted by bronick on August 8, 2011
Posted in: WOD. Tagged: , , .

So its been almost a week since I’ve been back to the gym because of my hurting my arm last week… and no surprise, I pretty much sucked ass, but got a good workout. We started with back squats which went well. Due to the size of the class instead of doing stuff on the minute, we just cycled thru folks sharing a rack (for us it was 3) and then rested 30sec. For the met-con, I opted to go a little lighter just because I know deadlifts agitate my back and I didn’t want to skip another week by tweaking it. Still took me over 5min…

WOD:

Back squat ladder on the minute @ 135#

Then for time, 4 rounds:

  • 10 DL at 225#’s
  • 10 burpees

Results:

11 @ 135# (3 folks, rest 30sec between sets)
6:27 @ 205#

2011-07-06 WOD: Grace

Posted by bronick on July 7, 2011
Posted in: WOD. Tagged: , , .

 

 

Ben in Beijing on the Great Wall

 

WOD: Grace (30 Clean & Jerks for time @ 135#)

RESULTS: 4:50 Rx (PR)

So Grace appears to be my welcome back to the gym gift… this was my 2nd day back in over a month since I was traveling and the last time I did Grace was after 2 weeks off. I realized that Grace was actually the last post I made on here, but it wasn’t the last workout.  I decided previously to stop posting every random workout and was only going to post benchmark WODs my blog and just checked-in on Facebook at the gym. While I was gone, Jason started doing “Benchmark Wednesdays” so I will like be posting more stuff on here again.

As for how it feels to be back… I am SO sore today and was SO sore yesterday too. But it feels good to be back. I was surprised and very happy that in spite of  Tue’s WOD killing me I still managed PR Grace yesterday. This was my 2nd time doing it at Rx weight and I still have a ways to go, but its progress.

On another note… Jason put my handstand on the Great Wall up on the blog (here).

2011-05-18 WOD – Back to the gym for a little Grace

Posted by bronick on May 18, 2011
Posted in: WOD. Tagged: , .

After about 2 weeks off…

WOD:

“Grace”
30 Clean and Jerk’s for Time @ 135/95

RESULTS:

5:07 (Rx)

It felt good to get back to the gym after 2 weeks and not having done really anything. I’m pretty happy with this one. I was originally thinking of doing 115# since I hadn’t done anything in a few weeks, but after trying a few reps Jason gave me the “it looks little light” so I bumped it up to the Rx 135# and I’m glad I did. I think this is the first time I did it Rx.

I also got a little work in on my HS and HSPU before hand.

2011-05-04 WOD – Split Jerk (PR) + 7 round metcon

Posted by bronick on May 4, 2011
Posted in: WOD. Tagged: , , , .

WOD:
Split or Push Jerk
1-1-1-1-1

Sarah’s Birthday Workout – 7 rounds for time of:

  • 7 Clean and Jerks @ 135#’s
  • 20 Jumps over the bar

RESULTS:

225#  (PR)
10:57 @ 115#

It was about time I got back to the gym for a regular class. I’ve been feeling kinda blah recently and was not very modivated when I was at the gym, so I took some time off… basically all of last week and the beginning of this week. I was at the gym on Sat for the last Open WOD (11.6) and the Sat before that for the 11.5 WOD. The last regular class I’d been to was not last Wed, but the Wed before.

But I think the time off did me good and I’m ready to get back to it. And started off with PRing my split jerk at 225#!! Previous PR was 205# back during an oly class. I tried 235#, but failed.  It was good to do some oly lifting again. I realized during the Open WODs that I really haven’t focused much on that and when I had to do the clean & jerks, my form was really lacking.

As for the metcon… I dropped the weight down and it worked pretty well. The weight wasn’t too heavy and didn’t get to me, it was just the general metcon intensity that got me having not really done much the past few weeks.  All and all, it was good first day back to the gym.

Open WOD 11.5

Posted by bronick on April 23, 2011
Posted in: CrossFit Games, WOD. Tagged: , , . Leave a Comment

Open WOD 11.5:

Complete as many rounds and reps as possible in 20 minutes of:

  • 5 Power cleans (145lbs / 65kg)
  • 10 Toes to bar
  • 15 Wall balls (20lbs to 10′ target)

Results:

6 rounds + 5 cleans

This was not one of my better workouts. I have not been feeling very motivated this week, been eating crap again, and only been to the gym twice. It was the toes-2-bar which got me. I can not get into a rhythm with them and after a few rounds my forearms/grip just won’t work.For the last few rounds I was doing them in sets of 2 and by the last round I was doing them one at a time  releasing from the bar. Even when I was not releasing the bar, I still had to stop myself between them due the swing. When I tried to do more, I ended up with some spectacular dismounts flinging myself across the room.

The wall-ball shots where not as much of as issue as I thought they might be. I did buy a pair of lifting wrist wraps which I was using for the first time. Not sure if they are what did the trick or not. But whatever it was, my right thumb was not bothering me like it was during the Filthy Fifty wall-balls.

Over-all I only had a few missed reps… some half-ass toe-2-bars on which I gave up-halfway and few of the wall-balls where not on target or missed the wall. One more workout to go… Thrusters and Chest-2-bar Pull-ups…

2011-04-14 – Open WOD 11.4

Posted by bronick on April 14, 2011
Posted in: CrossFit Games, WOD. Tagged: , , . Leave a Comment

Open WOD 11.4:

Complete as many rounds and reps as possible in 10 minutes of:

  • 60 Bar-facing burpees
  • 30 Overhead squats (120lbs / 55kg)
  • 10 Muscle-ups

RESULTS:

60 burpees + 7 overhead squats = 67 reps

I had hoped to do better. I figured I wouldn’t make it the muscle-ups, but thought I would get a few more of the overhead.  Also the burpees also took longer than I expected having done some many recently. I just dropped the bar at the bottom 4-5 times, which sucked because I then had to get the bar back up overhead which takes a bit of work. I hadn’t done overhead squats in a while until Monday, but I only used 75#. 120# is a lot harder.

I have to say, I do like the way they programed this workout for the Open. When I heard muscle-ups, I thought “wow, that might be a problem for a lot folks” (including me). But by making it at 10 min AMRAP instead of “for time w/ 10 min cap” it allowed everyone that can do a burpee to finish the workout and get a score.  I know one of guys from the gym PRed his overhead during the workout which is awesome.