2010-04-19

Warm up: run 800m, ME

warm up WOD:
1 min max rep burpees, 1 min static plank hold, 1 min max rep burpees, 1 min static squat hold, 1 min burpees, 1 min static hang.
Score: 29 burpees

WOD:
5 rounds:

12 Deadlift 95/65
9 Hang Clean 95/65
6 Push-Jerk 95/65
*subbed 53#

16:08
2:25; 3:36; 3:12; 3:07; 3:45

Judging by my time, and by my internal gauge of how hard I worked, i think this was the right weight. I took slightly longer breaks than i usually would, but it was my goal to get a complete set of movements done before i put the bar down, and I needed a little extra rest to accomplish that. my attempts were mostly successful except in the last round. And in general, my jerks were more jerk-like and less press-like than they've been historically - though there were still reps with press-out for the last few inches. I also really have to consciously work to keep weight on both feet. I found myself almost exclusively on my left foot a lot of the time.

I seem to have rediscovered the will and the ability to work hard in my workouts. It's nice.

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.

2010-04-16

Warmup: Row 1000, burpees, Max Rep Pushup: 22

20RM Back Squat 5/12 (DNS - tweaked my knee a little doing burpees or warming up for the squats)

Followed by:

AMRAP* in 20 minutes:

10 Pull-Ups
10 Push-Ups
10 V-Ups

Results: 6 rounds, 10 pull-ups

1:57; 2:49; 2:10*; 4:42*; 3:41; 3:27; 1:08;
* accidentally hit the lap button while doing pushups - round 3 really took about 3:10 and round 4 really took about 3:42.

DT

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

15:11 scaled to #115

5 minutes faster and 10# heavier than a year ago, but I was nursing an injured shoulder and sharing a bar that time, so the improvement is not as great as I'd thought at first. Still, it went pretty well. Need to work on my power cleans.

2010-04-12

Warmup: 8 min or so on the eliptical bike - i was late to class and had to find my own thing out of the way.

15 Overhead Squats 115/75
21 C2B Pull-Ups
12 Overhead Squats 115/75
15 C2B Pull-Ups
9 Overhead Squats 115/75
9 C2B Pull-Ups

I subbed 15# OHS and 1P KB swings - again - i was late and I didn't have time to set up a band at a bar and I could do KB swings outside out of the way.

8:54

They're calling it "the Gauntlet"

I put two classes through this on Sunday, and it looked like hell. So, when it came time to decide what to do today, I figured "what the hell, I haven't done a big WOD in a while," and jumped in. Surprisingly, Joe D, Brandon, Andre and John all signed on as well.

In 30 minutes...
Run 1 mile
50 KB Swings (2P)
50 Burpees
In remaining time, perform AMRAP
5 pullups
10 pushups
15 squats

Score is number of rounds completed.

7 rounds + 3 pull-ups RX
(Splits: mile 6:16, KB 4:20, burpees 5:50, round 1-2:10, round 2-2:37, round 3-2:30, round 4-1:35, round 5-1:44, round 6-1:37, round 7-1:08)

That was satisfyingly horrible. For only being 30 minutes, it lasted forEVER, and the Cindy rounds were brutal. It's nice to see I generally sped up on them (really pushed that last round hard) rather than the other way around, but (as always) it was the pushups that really held me back.

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.

3 hours in the gym

Another marathon Wednesday in which I did not manage my time well

Warmup workout:

20 double-unders
10 KB swings (1.5P)
20 double-unders
9 KB swings
...
20 double-unders
1 KB swing

11:10RX

I was able to get about half the double-under rounds as a single set, which is gratifying. At least one skill seems to have come together. I credit the new rope.

Workout workout:

High-hang snatch x 3: 75-75-75-80-85
Squat snatch x 1: 90 - 95 - 100 (PR)
High-hang clean x 3: 95-95-100-105-110
Squat clean & jerk: 115-125-135 (PR)

Jim and I have started doing triplets from the high hang on both the snatch and the clean. I'm REALLY liking these. They put all the focus on the final pull and the dive, which I find to be the hardest part. I've noticed that they present a temptation that must be avoided: using hip thrust to send the bar out in front of me and then diving under to catch it. I have to work hard to focus on pulling the bar UP with high elbows and not OUT.

Another side effect seems to be that it has introduced a jump forward in my snatch. Here's a video of me doing a full squat-snatch at 100#, something I never could have done 10 weeks ago. The video reveals a lot of problem, but the biggest one I see is the forward bar path and jumping WAY forward to catch it. Must fix that!



The cleans were OK - my back is still a bit sore and complained about the heavy weight, but I did at least GET a 135# squat clean, which (combined with the 95# snatch) was my goal for this cycle. My back was rounded all to hell on the recovery, though, so I'm not really counting it until I can get it prettier.

Finished up with some muscle-up practice, which was a miserable failure, and some stretching.

2010-03-31

Warmup workout:
5 rounds for time:
5 pushups
10 sit-ups
15 step-ups (right leg) to box or bumper stack
30 second wall-squat hold

21:07
2:51; 3:50; 3:19; 5:58; 5:07

The step-ups got really hard by the end - i had to move to a shorter stack of weights from the smaller of the boxes. otherwise i was just doing most of the work by jumping with my left leg.

Workout:
5 sets:
3 pullup negatives (5-count)
3 ring dip negatives (5-count)
3 minute rest between sets on the pullup/dips

Cooldown
3 x 10-count holds of :
hamstring stretch (each leg)
wall-quad stretch (each leg)
wall adductor stretch

Plus anything you feel needs it.

2010-03-30

Warmup: 1000m row 4:40

WOD:
Work up to a 5RM in the Back Squat.
Subtract 60 pounds from your 5RM and perform 20 reps.

5RM = 60# (and they were not 5 pretty reps, either)
21 reps @ 25# - the 15# bar did not feel heavy enough.

I really have to work at keeping my weight centered over both feet and using both legs - i have a strong tendency to swing my hips to the left and use mostly my left hip and leg. My limited hamstring/back flexibility is also causing me to lose the arch in my back at the bottom of my squat. Have to work on that too. More wall squats. yay.

LaLanne style

Front squat x 5: 95-115-135-145
FS x 20: 75

30 burpees
Row 1000m
30 C2B pullups

10:44 rx (2:29, 4:19, 3:56)

2010-03-26

Modified Linda

10-8-6-4-2
Deadlift 115#
power clean 50#
push-press 50#

16:41
4:25 - 4:52 - 3:45 - 2:32 - 1:06
This made me ridiculously sore for about 3 days.


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2010-03-22 oly # ?

Finally! A day at the gym that did not feel like a total waste of time.

1000m Row 4:26

Wall squats - much improved! I can now squat holding a dowel over my head standing 6-8 inches away from the wall. a big improvement.

I can stay far more upright squatting holding a dowel behind my head with my elbows (hands behind my head) too. that position used to make me look straight down at the floor.

3 x 5 Hang snatches
25-35-40x2-35 (I tried a couple reps of the last set at 40, but could not snatch it without pressing out the last 6 inches or so, so I went back down.)

Daniel held a dowel out and set it to the level i was catching the bar at (because i was tending to catch it crooked) - acting as my 'spirit level as it were. That really helped me get a better sense of where straight was.

3 x 5 OHS
20-25-25

3-19-2010

Row 1000 m every 7 min on the 7th min

4:30-4:30-4:40-4:35


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