WOD:
Max Rounds in 12 minutes of:
Recover, then 4 Prowler Pushes
RESULTS:
7 rounds… I think. And 1 prowler push. By calves were still a bit tweaked, so I didn’t want to push them and not be able to walk for another week. So only the 1 prowler push and I moved onto foam rolling.
WOD:
Back Squat 3-3-3-3-3-3-3
5 Rounds for time of:
RESULTS:
Low bar 235#
9:09 (w/ band)
So for the back squat again, I worked on the low-bar rack position which I’ve only done once before. Still not comfortable with it, but getting better. However, this time around a big issue was my flexibility. Don’t recall it being an issue last time, but I had a hard time getting my hands narrow enough for the rack. To the point that stopped at 235# I was starting to feel some pinching in my upper arm. I think I had previously tweak something there and this just aggravated it :-(
As for the metcon, I did better than I expected mainly because I started off with the band assisted dips. I’m getting better at unassisted dips, but not when you need to a bunch of them. I also have officially decided that I need to use the old medballs for the wallballs to avoid rouge a ball flying across the gym. It was kinda funny at one point, when using one of the new ones I managed to get the ball to hit me in the head (guess I was too close or threw too hard) and then fell behind me and rolled under another person who sat on it at the bottom of the wallball squat.
WOD:
Chip away at it:
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
WOD:
Perform this for time….rest 90 seconds and repeat for a total of 4 rounds.
RESULTS:
19:45 (sub thin band on ring dips)
Got some complements on my pull-ups, but I still wasn’t able to do them unbroken. The first two round it took me two sets, the last 2 rounds it took me a few more. I started the dips without the band, but after 5 I switched to using the thin band as a sub.
This one really took a lot out of me. I was originally thinking of staying for the oly class but didn’t quite recover so I decided to head to the office to shower and get dinner instead.
Burpees Day 57:
36 (during the WOD) + 21 (immediately after finish the WOD) = 57 done
WOD:
Repeat for 4 rounds
RESULTS:
25:59
So I was subbing everything but the prowler push by the end, which was the case with almost everyone. Push did 2 round normal, then 2 assisted with bands. Ring dips went right to the band assisted. HSPU where done 2 round off a box, and then just piked from the floor. This was pretty rough, as somebody else said… its kinda sucks when you can’t even lift you body off the ground for a push even with the bands!
I have to say, I was pretty well done by then. Actually after round 3 I was pretty well done.
WOD:
Heavy Push Press 2-2-2-2-2
15-10-5:
RESULTS:
95-115-135-145-155(f)
14:37 @ 115# and subs 2 pullup + 2 ring dips
I’m getting better at the front squat position and I can actually get it to rest on my shoulders. However, still not very comfortable with it and getting back into the full grip above my head and back down to the front rack. So for the metcon I did do the death and I also had to sub the muscle with 2 pullups and 2 ring dips (w/ band) for each 1 muscle up. Let me just say the first round of 15, 30, 30… was brutal.
WOD:
Split Jerk Technique, go moderately heavy
As many rounds as possible in 10 minutes of:
Immediately after choose one of the following to perform with a partner:
You rest while your partner goes.
A) Prowler pushes to the end of the parking lot and back
B) Row 200 meters
C) Sled drags
D) 200 meter sprints
Each person goes 4 times.
RESULTS:
95# for the split jerk (+1 @ 135#)
7 round + 5 K2E
Prowler, only 3 rounds … my right leg got the best of me and was really bothering me after the first 2 rounds, so I bailed on the last round :-(
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.
Results
10:18, sub red band ring dips
••Ben••
Since we had 18 folks show up for the 5:30 class yesterday, Jason decided to have us do a Team WOD instead of the .COM or Strength WODs…
Team WOD: 3 person team
3 rounds of:
1 min at each station, 1 person on a station:
– Ring Dips
– Burpees
– Squat Cleans (135#)
and run 200m between each round.
Results:
Didn’t really keep track of reps, but it was a good workout in spite of my sucking… I haven’t done squat cleans in a while and it showed, as I only got at most 4 reps @ 125#.
Nutrionize Lecture:
After the class I attended the Nutrionize lecture to learn a bit more about eating better. They talked about what they call Zoleo eating… put simiply, its Zone + Paleo – “crap”. Its meant to be a eating lifestyle which is easy to do on a day to day basis without having to deal with all the overhead “crap” (like to carry a scale around with you for the Zone).
You can check out their blog at http://www.nutritionize.net