Had a great Halloween w/ the boys. Henry was a blue easter egg of all things. At first he had a pilot's costume, then Batman and then he settled on a blue easter egg. Weird, but cute. Bentley boycotted clothes all together and went shirtless and in shorts. We were an interesting site to say the least. I got some work in after the boys got to bed.
Strength: Back Squat 3x3
225x5
255x3
275x2
300 3x3 (PR)
That's a pretty big PR for me. I haven't really pushed it for a max on 3x3 before. I think my old max was maybe 275, but that might have been at 5x3. Still to finally get sets in the 300's, at 150lbs body weight, feels good.
WOD: 9 Rounds
5 Thrusters 115lbs
5 Dead Hang Chin Ups
5 Burpees
Time: 11:14
A tad slow but my legs were literally jello for this WOD. I took maybe 5-7 minutes in between strength and the WOD and I felt it. The thrusters were going up at a snails pace from rounds 1-5. Finally at about round 6 they started to go up much faster. I wanted to get the WOD into the 9's, for a round/minute. I know I can go much faster. Next time.
Monday, October 31, 2011
Saturday, October 29, 2011
10/29/11
Last night I had tons planned and was doing my cleans and my back seized up like crazy and I had to rest it. Today was good though.
Strength: Split Jerk
135x5, 155x1, 170x1, 185x1, 215x1, 225x1, 230x1 (PR)
Nice PR for me.
WOD 1: 4 Rounds
15 Push Press 135lbs
15 Box Jumps
400 m Run
Time: 16:52
Yuck I hate running. I killed it on the Push Presses though. I was able to go unbroken on the first two rounds and then 10/5 on the last two.
WOD 2: 10 Rounds
10 PC 95lbs
20 Push Ups
Time: 10:41
That was a fun little WOD.
Strength: Split Jerk
135x5, 155x1, 170x1, 185x1, 215x1, 225x1, 230x1 (PR)
Nice PR for me.
WOD 1: 4 Rounds
15 Push Press 135lbs
15 Box Jumps
400 m Run
Time: 16:52
Yuck I hate running. I killed it on the Push Presses though. I was able to go unbroken on the first two rounds and then 10/5 on the last two.
WOD 2: 10 Rounds
10 PC 95lbs
20 Push Ups
Time: 10:41
That was a fun little WOD.
Thursday, October 27, 2011
10/27/11
Yesterday I took a rest day. I played around a little bit with some OHS's and did 185 which felt good. Other than that I watched TV and ate Halloween candy.
WOD 1: 5 Rounds
10 HSPU
15 Pull Ups
20 Sit Ups
Time: 8:19
I did this WOD this morning before work. I did everything unbroken but was still moving a little slow. At least it was all unbroken. Tonight I have a bunch of stuff planned. Going to do some DL 1 min AMRAPs and then some body weight work.
Strength:
Ring Dips:
5x5 53lbs
5x20 Body Weight
Dead Hang Pull Ups:
10x10
WOD 2: 1 min AMRAP each weight, Dead Lift
245lbs: 23
275lbs: 16
295lbs: 14
315: 9
Man, I get lower back tightness like nothing else when I do DL's for speed. Maybe not the best WOD for me.
WOD 1: 5 Rounds
10 HSPU
15 Pull Ups
20 Sit Ups
Time: 8:19
I did this WOD this morning before work. I did everything unbroken but was still moving a little slow. At least it was all unbroken. Tonight I have a bunch of stuff planned. Going to do some DL 1 min AMRAPs and then some body weight work.
Strength:
Ring Dips:
5x5 53lbs
5x20 Body Weight
Dead Hang Pull Ups:
10x10
WOD 2: 1 min AMRAP each weight, Dead Lift
245lbs: 23
275lbs: 16
295lbs: 14
315: 9
Man, I get lower back tightness like nothing else when I do DL's for speed. Maybe not the best WOD for me.
Tuesday, October 25, 2011
10/25/11
Strength:
Push Press: 135 3x10, 160x5, 175 3x3
I wanted to do a 5x3 but my shoulders were feeling it already and I had a lot of work to do still.
Bench: 135x10, 155x5, 175x5, 185x5
My chest is super weak. I mean seriously, 185 should not be hard and it was. Definitely something to work on.
Weighted Pull Ups: 35 5x5
These felt solid. I'll probably move up to 40-45 on my 5x5.
WOD: 5 Rounds
15 Pull Ups
7 Push Press 135lbs
Time: 6:49
My goal was to get all the presses in unbroken and I was able to do that. I was surprised that my grip started to give out on me on round 3 of the pull ups. Ended up doing rounds 3-5 10/5 on the pull ups.
Push Press: 135 3x10, 160x5, 175 3x3
I wanted to do a 5x3 but my shoulders were feeling it already and I had a lot of work to do still.
Bench: 135x10, 155x5, 175x5, 185x5
My chest is super weak. I mean seriously, 185 should not be hard and it was. Definitely something to work on.
Weighted Pull Ups: 35 5x5
These felt solid. I'll probably move up to 40-45 on my 5x5.
WOD: 5 Rounds
15 Pull Ups
7 Push Press 135lbs
Time: 6:49
My goal was to get all the presses in unbroken and I was able to do that. I was surprised that my grip started to give out on me on round 3 of the pull ups. Ended up doing rounds 3-5 10/5 on the pull ups.
Monday, October 24, 2011
10/24/11
Strength:
Back Squat: 225x5, 260 4x4
This felt super strong and was easy. Time to move the weight back up to 275+ on my 4x4.
Dead Lift: 225x5, 275x5, 300x5, 325x5
This also felt solid.
Weighted Ring Dips:
Body Weight x10
35x5
53 3x5
WOD: 5 Rounds
7 Hang Cleans 135lbs
14 KB 2pood
Time: 10:07
Holy crap I was moving slow. Cough attack, fatigue from the strength. I thought I would have crushed that WOD. Poor metcon performance balanced by solid strength. I need to start crushing metcons.
Back Squat: 225x5, 260 4x4
This felt super strong and was easy. Time to move the weight back up to 275+ on my 4x4.
Dead Lift: 225x5, 275x5, 300x5, 325x5
This also felt solid.
Weighted Ring Dips:
Body Weight x10
35x5
53 3x5
WOD: 5 Rounds
7 Hang Cleans 135lbs
14 KB 2pood
Time: 10:07
Holy crap I was moving slow. Cough attack, fatigue from the strength. I thought I would have crushed that WOD. Poor metcon performance balanced by solid strength. I need to start crushing metcons.
Sunday, October 23, 2011
10/23/11
WOD: Josh
21 OHS 95lbs.
42 Pull ups
15 OHS
30 Pull ups
9 OHS
18 Pull ups
Time: 8:22
I was alright with that. That was my first time doing Josh. It's hard to guess where my time should be the first time I do a hero WOD. I'm pretty sure I could have finished in the low 7's actually because I wasn't breathing that hard at the end. Good WOD though.
21 OHS 95lbs.
42 Pull ups
15 OHS
30 Pull ups
9 OHS
18 Pull ups
Time: 8:22
I was alright with that. That was my first time doing Josh. It's hard to guess where my time should be the first time I do a hero WOD. I'm pretty sure I could have finished in the low 7's actually because I wasn't breathing that hard at the end. Good WOD though.
Thursday, October 20, 2011
10/20/11
WOD 1: Grace
Time: 4:46
That was freaking pathetic. I seriously had no intensity and I was the biggest wuss ever. I should have easily been in the 3's...at a minimum. I almost wasn't going to even post the time it's so bad. I obviously need to work on my power cleans.
WOD 2: 1 min AMRAP KB swings x3, 1 min rest in between each set
32-28-26
Lower back started to tighten up on me and my grip strength was terrible. Overall a terrible night. I'll be waking up and hitting a WOD for sure to make up for tonight.
Time: 4:46
That was freaking pathetic. I seriously had no intensity and I was the biggest wuss ever. I should have easily been in the 3's...at a minimum. I almost wasn't going to even post the time it's so bad. I obviously need to work on my power cleans.
WOD 2: 1 min AMRAP KB swings x3, 1 min rest in between each set
32-28-26
Lower back started to tighten up on me and my grip strength was terrible. Overall a terrible night. I'll be waking up and hitting a WOD for sure to make up for tonight.
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