Metcon: 20 AMRAP
1 clean/jerk 115 lbs.
1 kb
1 wb
2 c/j
2 kb
2 wb etc.
Rounds: 9+2
Devin stole this WOD from Jenny and NWCF. Devin got 10+6 at 110 lbs. and doing squat cleans through 7 rounds. I did it a little heavier, not much, and did squat cleans through all rounds. Cleans and the squat felt good. My shoulders have been over worked this week for sure.
I was planning on doing a body weight chipper today but I couldn't resist trying to beat Devin once I saw him post his score. Had I not done 100 thrusters yesterday I think I would've faired better. My shoulders are seriously shot. I should've been in the 11 round range. Oh well.
Tomorrow is a strength day: Back Squat, Dead Lift and weighted Dips.
Friday, February 18, 2011
Thursday, February 17, 2011
2/17/11
Metcon: Coe
10 rounds
10 Thrusters 95lbs
10 Ring Push Ups
Time: 17:11
I wanted to get a hero WOD in this week and I'd never done Coe. I was surprised that I wasn't breathing too hard but my shoulders were killing me. That should have been a 12 minute WOD but I was a wuss. I've done a bunch of thrusters lately and that's on purpose. I want to increase leg and shoulder strength and thrusters do it quickly. The squat felt easy today which was nice. Could've gone faster but still fun.
10 rounds
10 Thrusters 95lbs
10 Ring Push Ups
Time: 17:11
I wanted to get a hero WOD in this week and I'd never done Coe. I was surprised that I wasn't breathing too hard but my shoulders were killing me. That should have been a 12 minute WOD but I was a wuss. I've done a bunch of thrusters lately and that's on purpose. I want to increase leg and shoulder strength and thrusters do it quickly. The squat felt easy today which was nice. Could've gone faster but still fun.
2/16/11
Yesterday I just had an active rest day.
I just played around with my split and push jerk at 135. I had planned on doing Eva yesterday but it started to snow and there was no way that I was running in the snow.
I just played around with my split and push jerk at 135. I had planned on doing Eva yesterday but it started to snow and there was no way that I was running in the snow.
Tuesday, February 15, 2011
2/15/11
Strength: Front Squat
135x5, 155x5, 175x5, 190x5, 205 3x3
Metcon:
500 m row
30 bench press body weight (140 lbs)
1k row
20 bench press
2k row
10 bench press
Time: 24:11
This was a mainsite WOD June 14, 2010, and Kristan Clever got 23:55. Again, not too shabby. Anytime I'm within seconds or even a minute of the top times, I'm feeling pretty good.
I kept about a 2 minute pace on the row. Obviously if it had been intervals of 500m I would have pushed for a 1:45-1:48 pace. However, because of the longer rows I knew I had to pace myself a little more and I was right. My legs were burning because of the front squats and every time I tried to sprint I would just get gassed.
The presses were solid. I did 12-9-9, then 12-8, then 10.
Good WOD.
135x5, 155x5, 175x5, 190x5, 205 3x3
Metcon:
500 m row
30 bench press body weight (140 lbs)
1k row
20 bench press
2k row
10 bench press
Time: 24:11
This was a mainsite WOD June 14, 2010, and Kristan Clever got 23:55. Again, not too shabby. Anytime I'm within seconds or even a minute of the top times, I'm feeling pretty good.
I kept about a 2 minute pace on the row. Obviously if it had been intervals of 500m I would have pushed for a 1:45-1:48 pace. However, because of the longer rows I knew I had to pace myself a little more and I was right. My legs were burning because of the front squats and every time I tried to sprint I would just get gassed.
The presses were solid. I did 12-9-9, then 12-8, then 10.
Good WOD.
Monday, February 14, 2011
2/14/11
Skill: 6x25 Pull ups
Metcon: 30 Reps
Rollout-->Squat Clean-->Thruster 115 lbs.
Time: 10:54
Really, really hard WOD. This was a WOD I saw on the mainsite that another gym did during the summer. They did it at 95 lbs and were getting in the 7 minute range. I decided to increase the weight and it was hard. The cleans were easy and so was the press but the squat got hard after about 16 or 17. It definitely highlighted my weakness.
Metcon: 30 Reps
Rollout-->Squat Clean-->Thruster 115 lbs.
Time: 10:54
Really, really hard WOD. This was a WOD I saw on the mainsite that another gym did during the summer. They did it at 95 lbs and were getting in the 7 minute range. I decided to increase the weight and it was hard. The cleans were easy and so was the press but the squat got hard after about 16 or 17. It definitely highlighted my weakness.
Saturday, February 12, 2011
2/12/11
Strength:
Bench: 135x12, 145x10, 155x5, 165x5, 175x5, 135 3x12
Push Press: 95x10, 110x5, 125x5, 135 3x5
Metcon: 4 Rounds
15 kb
20 dips
25 pull ups
Time: 9:56
Bench: 135x12, 145x10, 155x5, 165x5, 175x5, 135 3x12
Push Press: 95x10, 110x5, 125x5, 135 3x5
Metcon: 4 Rounds
15 kb
20 dips
25 pull ups
Time: 9:56
Friday, February 11, 2011
2/11/11
I'm super annoyed. I took a rest day yesterday so that I could hit it hard today and do a two-a-day on Saturday only to get the tightest back in the world only two rounds into my WOD today. I literally had to stop because even box jumps were hurting my back. I'm not sure what's going on but it was annoying because today I was doing the new Hero WOD Wittman.
Tomorrow will just have to be a strength day cause I can't move too fast. I'll squat, press, bench, pull ups and dips.
Tomorrow will just have to be a strength day cause I can't move too fast. I'll squat, press, bench, pull ups and dips.
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