2012-06-09

Fitness 3x5 (3-2-X-2) Establish your first 3x5 for this cycle.  Leave room to add weight each week for the next 3 weeks.  It should feel medium heavy and look perfect. 3-2-X-2= 3 seconds down, 2 second pause, eXplode up, 2 second reset) Post loads to comments. Performance/Fitness For Time: Row 1000m 30 Dumbbell Hang Power Snatches, Alternating Arms 30 Burpees Post time and Rx to comments. Front squat: 15-25-35-45-45 Nearly failed the last rep or 2 of the last set Metcon: 11:23 850m (split was slower than 2:20 for 2nd half) Snatches with 10# db - too easy for L, about right for R Burpees w/knee pushups

2012-05-19

Front Squat
heavy single: 63# (twice)
Failed 68# twice

Rope climb practice - actually made it up about 5 feet or so - the foot clamp was hard to get consistently, but i got it a couple times

2012-01-18

Back Squat

75%x5 - 53#
85%x3 - 58#
95%x1+ 63# x 3

Post loads and reps to comments

3 Rounds NFT:
8-10 Front Squats (35#)
15 Pull-ups (narow green band kipping)

2011-12-28

Take 20 minutes to establish a 3RM on the Front Squat

Post loads to comments.
Compare to 12.3.11

then,

3 RNFT
30 Unbroken KB Swings
15 DB Bench Press
1-3 rope climbs

I worked up to 50# x 3

then I only did 2 rounds of the assistance work - i needed to get home to E.  

 used a 12kg kb - the first round was all broken up - the 2nd round was unbroken russian swings
round 1 used 12.5lb DB for both hands, rd 2 used a 15# in my left
did rope climb assistance exercise - pull up to standing from a lying down position keeping legs straight as possible.

2011-12-03

3x3 or 3-3-3This is our final exposure of Front Squats for this cycle.  Novice and Intermediate lifters should add 2.5-10lbs from their previous exposure.  Advanced lifters can take three attempts at a 3RM. Happy Lifting!

Post loads to comments.

Tabata Mash Up:
Kettlebell Swings
Push-Ups

Alternate :20 of work and :10 of rest between both movements for 16 total rounds.

___________________

Front Squats: I did 30# x 4

Tabata:
I got 10 KB swings - at 1P (!!! first time since being pregnant i didn't feel like swinging that bell was going to injure me.) almost every round except the last 2

I got 7 pushups(full plank down, knees up) for the first 3-4 rounds and then they steadily declined to 4 over the last 4 rounds.

2011-11-17

AMRAP (As Many Rounds As Possible) in 15 minutes

15 Front Squat 95/65
15 Burpee
Run 200 meters

25# for the FS

2 rounds + 15 burpees

This felt terrible.  slow AND weak.

2011-11-14

Timed Effort

"Litvinov Sprint"
3 rounds, each for time, of:
8 Front Squats, 75% 1RM
200m Sprint

Rest as needed between rounds.

The aim is to SPRINT for 200m.

Post time to comments.

Finisher

100 Hollow rocks
100 superman rocks
alternate between the rocks as needed

------------------------

Used 35# for FS

2:15; 2:15; 2:11

Running felt terrible first round.

only did 75 each of the hollow rock/supermans

Clean practice

Complex: 1 squat clean, 1 front squat, 2 push-jerks

2-2-2-2-2-2-2-2-2

75-75-85-85-95-95-105-105-115

2010-05-17

Warmup: Burpees, ME

Dowel DT:
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push-Jerk

5 minutes and change. I was first!

WOD 1:
20 Front Squats
60#
only made it to rep # 6

Wod # 2
Deadlift 7-7-7-7-7
do the first work set at 82.5% of your most recent one-rep max

125-135-138.5(x5)-137(x4)-0

Daniel got some video of my 138.5 attempt (i'll upload it later).

When the deadlifts get heavy, i start off ok, but about half way up I loose the arch in my back and I end up kind of rolling the rest of the way up - it's not pretty.

Daniel and I don't agree on the functional cause of why I am losing my form. he thinks it's originating with my hips - that I am tilting my pelvis back and that's what is causing the rounding. i think it's originating with my back - that the bar is pulling my shoulders forward and forcing me to loose the arch in my back. for the 137# set i really tried to focus on keeping my shoulder blades anchored to my back - and it seemed to help.

More deadlifts

Front squat 20 @ 120#

Deadlifts 1-1-1-1-1
315-320-325-330-xx

I came closer to passing out after that 330 than I think I've ever been. My ears were ringing, the world was expanding and contracting, it was pretty unreal. Only lasted a few seconds, enough time for me to marvel at the fact that it was really happening.

30 reps in one minute at 60% 1RM (198#): fail. 29 reps.

2010-05-13

55# FS 20RM

DL 1-1-1-1-1
133-145-155(F)-DNF

Deadlifts 2 days in a row doesn't work so well.

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2010-05-06

Warmup ... Don't remember ... :">

Wod 1: 20 front squats
50#

Wod 2:
Deadlift 5-5-5

Warm up and perform first set of 5 @ 87.5% of 1RM (refer to 100420). attempt to add 2, 2.5, 5 or 10 pounds on the subsequent two attempts.

135-140-145(fx2)

I made 2 attempts at 145 - and only got 3 reps both times. Still, that in both a new 5rm and and a new 3rm today.

2010-05-04 - It's Star Wars Day!

May the 4th be with you. Ha Ha ha!! Such a bad pun. But it makes me giggle.

Today was a rest/skills day. Daniel came up with a 'fun' little workout for me when i told him i wanted to work on my squat form.

3 Rounds:
30 Second OHS hold with a dowel
3 Front Squats (53#)
3 Right legged Pistols (to a stack of 2 55#, 1 45# & 1 25# bumpers)
Rest 3 min.

It was just about the right amount of volume. The pistols were definitely hte hardest - i probably should have used 2 45# bumpers.

At first I thought the front squat weight was too heavy- and I did have to struggle to keep my form on them, but I think it worked out ok. As Daniel pointed out, it was only 9 total reps, so having to struggle for them was not a bad thing.

2010-04-28

Warmup: 1000m row, ME

20 rep Front Squat 45#

this felt hard starting at rep 3.  but i gutted it out and made it all the way through.

DT 'Light'

5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push-Jerk

Used 58#

23:20

3:45 5:43; 3:21; 5:36; 4:53

I had to take one of my shoes off to fix my sock  in round 2, so I might have been able to do this closer to 21 min.

65# is my current 1rm for cleans - but i also haven't tested it in a while - There's a good possibility it's a little bit higher, but this is still a pretty high percentage of my 1 RM

2010-04-17

Warmup: Run 400m, burpees, pushups, piked pushups, jumping C2B pullups

WOD:
Run 800 Meters
100 Double-Unders (only did 50)
Run 600 Meters
50 Kettlebell Swings 1.5/1.0P
Run 400 Meters
25 Burpees (stepping, not jumping - for the record, just as hard.)
Run 200 Meters
13 Thruster 115/75 (45# front squats)

Results:
36:45

800m: 5:13
50 DU: 7:50 (included bathroom break)
600m: 4:04
50 1P KB swings: 6:46
400M: 2:54
25 burpees: 4:07
200m: 1:33
13 45# front squat: 4:15

Comments:
This is the hardest I have worked in months and I am certainly paying for it now - but it's the good kind of "I worked hard" sore, and not the "I think I damaged myself" sore which is pretty awesome.

It's the first time I've run instead of subbing rowing in months, too, and it actually went just fine; not fast, or anything, but not problematic for any of my stupid nagging injuries.

My original goal for the double-unders was only 25 - i was afraid that all that jumping would really aggravate my knees, but they were going so well - I got several consecutive (Jump, skip, jump style)- I decided to go for 50. I think that was the right number - because by the time I was done with them just about everyone else was done with theirs, too. I was pretty pleased with how well these went.

When I got to the KB I didn't know whether i was going to just do 25 and stick to 50% volume for all the exercises, or do the whole thing. I decided to tough it out.

I did not jump my feet back or forward on the burpees - I've found that jumping them forward to that really low squat is one thing that is guaranteed to aggravate my knee. I did do a jump and a clap once i was on my feet. I thought these would be easier than regular burpees. they were not. Because I was not jumping forward, they were a lot more like pushups, and between the pushups from the warmup, and the largish quantity of pushups the day before, my arms were not interested in helping out. I found them to be at least as winding as regular burpees. Maybe I'm just out of practice.

The front squats were also just about as hard as I could manage and still pretend to keep any sort of decent form. I opted for them over thrusters again because of my knees. I probably should have incorporated a push-press component - but just the front squats felt plenty hard enough.

2010-04-05

20RM Squat - 30# Front Squat

Post load to comments.

Followed by:

50-40-30-20-10

Jump Squat
Sit-Up

Subbed 50% jumps to a low set of weights (2 55# bumpers) no squat 25-20-15-10-5
did full volume of situps

13:22
3:58; 3:36; 2:50; 1:52; 1:03;

Annie

Front squat x 20: 80

Much harder than it was at 75. Because I didn't go heavy first? Didn't wear lifting shoes? I think when I can, I'd rather do a 3x5 of something heavier first on this, then drop down for the big set.

"Annie"
50-40-30-20-10
Double-unders
Sit-ups

9:46rx

My first Annie since I got reliable double-unders, and it knocked 3 minutes off my time from a year or so ago. Unfortunately, my situps are still too damn slow.

2-9-2010 oly #9

FS 5-5-5
43-43-43

Press 5-5-5
43-48-48(x4)


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Oly Cycle Week 5 Day 1

Warmup: 2 rounds of 10 wall squats & 1:10 minute active squat holds. Burgener warmup.

Technique:
Snatch x 1: 70-75-80-85-85
Clean x 1: 95-100-105-110-115

Strength:
Front squat x 5: 115-115-115
Press x 5: 97-97-97

Flex: Stretches and ball rolling

Still sore from Cindy on Friday and a weekend of snowboarding. Worked on Kelly Starrett's leg turnout on the front squats, which I think made my form better, but hurt like a sonuvabitch.

Oly Cycle Week 4 Day 1

Warmup: 2 rounds of 10 wall squats & 1 minute active squat holds. Burgener warmup.

Technique:
Snatch x 1: 65-70-75-80-85
Clean x 1: 90-95-100-105-110

Strength:
Front squat x 5: 110-110-110
Press x 5: 95(2)-95-95

Flex: just a little ball rolling

Mondays are going to be a bit tricky this month, as I have to be back at the Aurora at 7:30, which means doing the workout before class, leading class and rushing to work ASAP. I left work at 4, and had enough time to get through most of the workout - though I didn't get as much time to stretch as I would have liked.

The lifts went fairly well. At higher weights I'm power-snatching and riding down to the bottom of the squat, which I'm working on fixing but is primarily, I think, due to a lack of comfort at the bottom. My focus on the cleans is the lie-back at full extension on the second pull - I'm not getting the bar far enough back, and am jumping forward to get under it. I think today went better than last week, but didn't have anyone else there to provide feedback. On the jerks, I'm trying not to let my torso dip forward, but just do the short oompah-loompah thing Gita told me to do.