Skill: I used this essentially as my warm up. 3x10 hang power cleans 95 lbs.
Metcon: Ledesma
AMRAP 20 mins
5 HSPU
10 Toes-through-Rings
15 Medicine Ball Cleans
Rounds: 9 + 5 HSPU + 4 Toes-through-Rings
HSPU's were on 45 lb. plates, thus increasing the range of motion. The WOD asked for paralettes but I haven't made a pair of those yet. I at least tried to simulate the greater depth on the HSPU and did forehead to ground.
My score was pretty legit with Austin Malleolo getting 10 + 2 HSPU and Kris Clever getting 8 + 9 cleans.
I'm already getting a lot bigger. I've started to drink between 1/4 gallon and 1/2 gallon of whole milk every day. I've put on 4-5 pounds and haven't sacrificed any speed. I'm also drinking about 2 46g protein shakes/day. I'm pretty sure I'm getting around 150g of protein/day but finally with more calories.
Thursday, February 10, 2011
Wednesday, February 9, 2011
2/8/11
Metcon: Daniel
50 Pull ups
400 m run
21 Thrusters 95 lbs
800 m run
21 Thrusters 95 lbs
400 m run
50 Pull ups
Time: 14:57 PR
Daniel is a great WOD. This is the third time I've done it and I was able to get a PR relatively easily. Well, it felt pretty easy during the WOD but then after the WOD I lost it and threw up everywhere:) First time that has happened since I've been using my home gym.
I thought my previous time was pretty decent, 15 minutes and change but really even my new PR isn't that fast. This WOD could realistically be done in the 12:30-13:00 range. My thrusters are still pretty weak, took tons of breaks and still got a PR. I was happy to get a PR but next time I do this it will be much faster.
Yesterday was also the first time I've ran in over 2 months. It was freezing. I can't stand running in cold weather. I prefer to row but I don't like making any subs in the Hero WODS. This is a Hero WOD week, with Ledesma on Wednesday, Badger on Thursday and Michael on Friday. Should be fun.
50 Pull ups
400 m run
21 Thrusters 95 lbs
800 m run
21 Thrusters 95 lbs
400 m run
50 Pull ups
Time: 14:57 PR
Daniel is a great WOD. This is the third time I've done it and I was able to get a PR relatively easily. Well, it felt pretty easy during the WOD but then after the WOD I lost it and threw up everywhere:) First time that has happened since I've been using my home gym.
I thought my previous time was pretty decent, 15 minutes and change but really even my new PR isn't that fast. This WOD could realistically be done in the 12:30-13:00 range. My thrusters are still pretty weak, took tons of breaks and still got a PR. I was happy to get a PR but next time I do this it will be much faster.
Yesterday was also the first time I've ran in over 2 months. It was freezing. I can't stand running in cold weather. I prefer to row but I don't like making any subs in the Hero WODS. This is a Hero WOD week, with Ledesma on Wednesday, Badger on Thursday and Michael on Friday. Should be fun.
Monday, February 7, 2011
2/7/11
Strength: Bench
135x5, 145x5, 155x5, 165x5, 175x5, 165 3x5
Metcon: 100 burpee-pull ups
Time: 10:00
I got 10:00 flat, not joking. I was shooting for 11/minute but was only able to sustain that til about 50. I then had to scale back a bit because I could tell that I was getting fatigued. Again, it wasn't too difficult metabolically, which was surprising, but my shoulders were on fire. They were already pretty tired from the bench that I did 1 minute before starting.
Still, 10 minutes flat isn't too bad. Austin Malleolo got the top time with 8:38 and I beat Kris Clever by 1:30 and Josh Everett by 3:16. Overall it was a good WOD. Anytime that I'm beating top competitors, guys and girls, I'm happy with my result.
135x5, 145x5, 155x5, 165x5, 175x5, 165 3x5
Metcon: 100 burpee-pull ups
Time: 10:00
I got 10:00 flat, not joking. I was shooting for 11/minute but was only able to sustain that til about 50. I then had to scale back a bit because I could tell that I was getting fatigued. Again, it wasn't too difficult metabolically, which was surprising, but my shoulders were on fire. They were already pretty tired from the bench that I did 1 minute before starting.
Still, 10 minutes flat isn't too bad. Austin Malleolo got the top time with 8:38 and I beat Kris Clever by 1:30 and Josh Everett by 3:16. Overall it was a good WOD. Anytime that I'm beating top competitors, guys and girls, I'm happy with my result.
Saturday, February 5, 2011
2/5/11
Skill: I did this after the metcon--
100 dips
DB curls:)
Metcon: Diane
21 Deadlifts 225, HSPU
15
9
Time: 7:47 PR
My previous PR was 8:40. This is the type of WOD that is made for "the big guy." It's not metabolically challenging but moving that weight for speed is going to be hard for someone my weight. Some of the big guys can do this WOD in 3:00 or less. While 225 isn't even that heavy for me, the middle of the round of 15 always gets me. Also, my lower back was super tight from Randy two days ago. I still got a PR though which was cool.
The HSPU's were easy, easiest they've ever been. I did 19/2, 15, 9 without breaking a sweat. I'd love to get this WOD into the 5's which is realistic for me. My DL needs to get stronger, and not just stronger on the 1RM, but the ability to move substantial weight quickly. I think I'll start doing DL WODs with 255-275 in order to build the 225 strength/speed.
100 dips
DB curls:)
Metcon: Diane
21 Deadlifts 225, HSPU
15
9
Time: 7:47 PR
My previous PR was 8:40. This is the type of WOD that is made for "the big guy." It's not metabolically challenging but moving that weight for speed is going to be hard for someone my weight. Some of the big guys can do this WOD in 3:00 or less. While 225 isn't even that heavy for me, the middle of the round of 15 always gets me. Also, my lower back was super tight from Randy two days ago. I still got a PR though which was cool.
The HSPU's were easy, easiest they've ever been. I did 19/2, 15, 9 without breaking a sweat. I'd love to get this WOD into the 5's which is realistic for me. My DL needs to get stronger, and not just stronger on the 1RM, but the ability to move substantial weight quickly. I think I'll start doing DL WODs with 255-275 in order to build the 225 strength/speed.
Thursday, February 3, 2011
2/3/11
Skill: 4x10 Deadlift 225
I wanted to work on my form. My chest has been dropping a bit on my lifts. This time around I kept it up and shoulders squared. They looked good and it was easy.
Metcon: Randy
75 Power Snatches 75 lbs
7:17
My PR is 6:53. I didn't beat it which was a bummer but it still felt like a good, fast WOD. This was actually the first time I've repeated a WOD and not beaten my previous time. I'll get it next time though. This was still a good gauge to see where I'm at.
I wanted to work on my form. My chest has been dropping a bit on my lifts. This time around I kept it up and shoulders squared. They looked good and it was easy.
Metcon: Randy
75 Power Snatches 75 lbs
7:17
My PR is 6:53. I didn't beat it which was a bummer but it still felt like a good, fast WOD. This was actually the first time I've repeated a WOD and not beaten my previous time. I'll get it next time though. This was still a good gauge to see where I'm at.
Wednesday, February 2, 2011
2/2/11
Skill:
max rep pull ups: 46 PR
dead hang pull ups: 5x12
Strength: Deadlift
225x5, 255x5, 275x5, 295x3, 315x3
315 felt heavy today. I was still super sore from yesterday so today was essentially an active rest day. Tomorrow will be much more intense. Need more protein. I weighed in at only 139, freaking 139. That's disgusting. I need to gain 15 pounds fast. I can't believe I've lost so much weight.
max rep pull ups: 46 PR
dead hang pull ups: 5x12
Strength: Deadlift
225x5, 255x5, 275x5, 295x3, 315x3
315 felt heavy today. I was still super sore from yesterday so today was essentially an active rest day. Tomorrow will be much more intense. Need more protein. I weighed in at only 139, freaking 139. That's disgusting. I need to gain 15 pounds fast. I can't believe I've lost so much weight.
Tuesday, February 1, 2011
2/1/11
Strength:
Bench: 135x10, 145x10, 155x5, 160x3, 165x1, 170 3x3
Bench is definitely a lift that most crossfitters neglect, me included. I'll probably start to do bench roughly once a week to increase some shoulder strength.
Front Squat: 135x5, 155x7, 175x5, 185x3, 190x3, 200 3x3
Front squat's felt good today. I was planning on doing a 5x3 at 190 but it was going up easily so I decided to do a 3x3 at 200. I felt like I could have done more which was encouraging.
Metcon: 3 Rounds
7 Front Squats 155lbs
14 KB
21 Box Jumps
Time: 7:46
I was hoping to get in the 6:00 range but my legs were spent from the front squats I did earlier. I was surprised at how tired they were. Oh well, I still had fun with this WOD.
Bench: 135x10, 145x10, 155x5, 160x3, 165x1, 170 3x3
Bench is definitely a lift that most crossfitters neglect, me included. I'll probably start to do bench roughly once a week to increase some shoulder strength.
Front Squat: 135x5, 155x7, 175x5, 185x3, 190x3, 200 3x3
Front squat's felt good today. I was planning on doing a 5x3 at 190 but it was going up easily so I decided to do a 3x3 at 200. I felt like I could have done more which was encouraging.
Metcon: 3 Rounds
7 Front Squats 155lbs
14 KB
21 Box Jumps
Time: 7:46
I was hoping to get in the 6:00 range but my legs were spent from the front squats I did earlier. I was surprised at how tired they were. Oh well, I still had fun with this WOD.
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