Workup 1RM Strict Press
73/83/88/93# (2lbs off PR!)
WOD: 7 rounds
1 minute row for max meters (~200m)
5 Clean & Jerk 83#
Finisher: 100 Double Unders
Tuesday, June 28, 2011
Almost PR
@ CFLG
Workup 1RM Strict Press
73/83/88/93# (2lbs off PR!)
WOD: 7 rounds
1 minute row for max meters (~200m)
5 Clean & Jerk 83#
Finisher: 100 Double Unders
Workup 1RM Strict Press
73/83/88/93# (2lbs off PR!)
WOD: 7 rounds
1 minute row for max meters (~200m)
5 Clean & Jerk 83#
Finisher: 100 Double Unders
Good Stuff
@CFLG
5 x 3 Back Squat @ 155/160/160/160/160#
4 x 8 GHD Situps
WOD: 4 rounds
Rest 1 minute between rounds
6 Thrusters 85#
9 Burpees
12 KB Swing 35#
100m Sprint
Time- 11:43
5 x 3 Back Squat @ 155/160/160/160/160#
4 x 8 GHD Situps
WOD: 4 rounds
Rest 1 minute between rounds
6 Thrusters 85#
9 Burpees
12 KB Swing 35#
100m Sprint
Time- 11:43
Monday, June 27, 2011
Dos Gatos
On the minute for 20 minutes:
Alternate 5 strict pull-ups
2 Heavy DL @ 185#
WOD:
3 rounds
21 KB swings 35#
15 Goblet Squats 35# KB
9 DB Thrusters 25#
Time- 7:05
Alternate 5 strict pull-ups
2 Heavy DL @ 185#
WOD:
3 rounds
21 KB swings 35#
15 Goblet Squats 35# KB
9 DB Thrusters 25#
Time- 7:05
CrossFit Los Gatos!
Ok, time for some real CrossFit. Checked out CFLG today. It just so happens to be right across the street from Lux! Who knew?
C&J
2-2-1-1-1
103/113/118/123/128#
WOD:
400m run
21 DB Thrusters 25#
21 Box Jumps 20"
200m run (I accidentally ran 300m)
15 DB Thrusters
15 Box Jump
400m run
9 DB Thrusters
9 Box Jumps
Time- 10:59
Ready to (Th)Row Up
Ok, the home gym WOD's are getting a bit old...
Row 500m
50-40-30-20-10
Squats
Pushups
Lunges
Row 500m
Time- 29:08
Row 500m
50-40-30-20-10
Squats
Pushups
Lunges
Row 500m
Time- 29:08
Weird Rower
3 rounds:
1000m row
50 thrusters 8# DB's (the heaviest they had)
Time- 22:00
This is the rower I used at the Weck's house. It's weird, filled with water and really creates the feeling of rowing! I don't like it as much as the Concept 2's because you can't sprint or adjust the resistance. But, it's different and kinda cool!
1000m row
50 thrusters 8# DB's (the heaviest they had)
Time- 22:00
This is the rower I used at the Weck's house. It's weird, filled with water and really creates the feeling of rowing! I don't like it as much as the Concept 2's because you can't sprint or adjust the resistance. But, it's different and kinda cool!
Monday, June 13, 2011
REST DAY
Today is a much needed rest day. And the next two days are travel days, so I'm not sure if I'll be able to do anything until Thursday. I think it may be a good thing though, I'm feeling pretty beat up.
Tabata Something Else!
Wabasha Workout Weekend! I love this gym! Kristi worked out with me today. She crushed it.
5 x 5 DL @177#
5 x 5 Bench Press @ 75/80/80/85/85#
WOD: "Tabata Something Else"
Kristi Bean
Pullups 3 5 My goal was 10, I did 10-8-8-6-6-5-5-5
Pushups 11 8 My goal was 10, I did 10-10-9-9-9-8-8-8
Situps 11 11
Squats 17 15 My goal was 18, I did 18-18-17-17-16-16-15-15
Total 42 39
So yeah, I was pretty disappointed with myself, but I was pretty sore and tired going into todays workout. That's no excuse, but I do think I would have done better if I was fresh. Definitely ready for a recovery day.
5 x 5 DL @177#
5 x 5 Bench Press @ 75/80/80/85/85#
WOD: "Tabata Something Else"
Kristi Bean
Pullups 3 5 My goal was 10, I did 10-8-8-6-6-5-5-5
Pushups 11 8 My goal was 10, I did 10-10-9-9-9-8-8-8
Situps 11 11
Squats 17 15 My goal was 18, I did 18-18-17-17-16-16-15-15
Total 42 39
So yeah, I was pretty disappointed with myself, but I was pretty sore and tired going into todays workout. That's no excuse, but I do think I would have done better if I was fresh. Definitely ready for a recovery day.
Saturday, June 11, 2011
Volleyball!
Played 4 hours of volleyball this morning with a bunch of the WSU alumni. This is definitely the longest I've gone without playing literally since 8th grade. It was fun but I realized I don't just miss volleyball, I miss beach volleyball. Indoor just doesn't do it for me the way sand does. But, I'll take what I can get!
Wabasha Workout
5 x 5 Power Snatch @77/82/82/82/82#
5 x 5 OH Squat @77# (I was sucking at these really bad)
Hero WOD: "Blake"
4 rounds:
100 ft. OH walking lunge with 10kg plate
30 Box Jumps 24"
20 Wall Ball 12#
10 HSPU (attempts)
Time- 25:56
My HSPU definitely weren't legit. I thought I could kip them (even though I've never tried) but then realized after the first round that my shoulders were burnt after the OH lunges and Wall Balls. It was a good one!
Wabasha Workout
5 x 5 Power Snatch @77/82/82/82/82#
5 x 5 OH Squat @77# (I was sucking at these really bad)
Hero WOD: "Blake"
4 rounds:
100 ft. OH walking lunge with 10kg plate
30 Box Jumps 24"
20 Wall Ball 12#
10 HSPU (attempts)
Time- 25:56
My HSPU definitely weren't legit. I thought I could kip them (even though I've never tried) but then realized after the first round that my shoulders were burnt after the OH lunges and Wall Balls. It was a good one!
Friday, June 10, 2011
Work It Out
Alright, time to work out the rest of the soreness. Abs still super sore when I warmed up on the rower.
5 x 5 Squat Clean @ 88/99/103.4/110/118.8# PR!!
My previous 1RM was 113# and I did 5 @118.8#, so my estimated 1RM now is 134# (ha, yeah right).
5 x 5 Front Squat @ 110/121/121/121/121#
Todays Main Site WOD:
21 DL @132#
50 Squats
21 Push Press @77#
15 DL
50 Squats
15 Push Press
9 DL
50 Squats
9 Push Press
Time- 12:46
5 x 5 Squat Clean @ 88/99/103.4/110/118.8# PR!!
My previous 1RM was 113# and I did 5 @118.8#, so my estimated 1RM now is 134# (ha, yeah right).
5 x 5 Front Squat @ 110/121/121/121/121#
Todays Main Site WOD:
21 DL @132#
50 Squats
21 Push Press @77#
15 DL
50 Squats
15 Push Press
9 DL
50 Squats
9 Push Press
Time- 12:46
Unbelievably Sore
I had to take the last two days off because I was so sore. It's funny, that workout was one that I made up, something I haven't done in a long time and it made me more sore than any of the other WOD's. I wonder why?
I'm really pissed that the gym isn't open on the weekends. I'm going to miss two days of lifting this week because of it. And two days next week when we drive out to CA.
I'm really pissed that the gym isn't open on the weekends. I'm going to miss two days of lifting this week because of it. And two days next week when we drive out to CA.
Tuesday, June 7, 2011
Happy Birthday Dad!
800m run- 3:13 PR!!
WOD:
20 minute AMRAP
5 dips (purple band)
10 pushups
15 GHD situps
20 squats
7 rounds + 10 pushups
WOD:
20 minute AMRAP
5 dips (purple band)
10 pushups
15 GHD situps
20 squats
7 rounds + 10 pushups
Week 4
5x5 Back Squat @ 154#
5x5 Push Press @ 88# (surprisingly difficult)
"Wittman"
7 rounds:
15 KB Swings 14kg
15 Power Cleans @ 65#
15 Box Jumps 20"
Time- 22:57
First time doing this WOD. Harder than it looks, as usual.
Weight- 137#
5x5 Push Press @ 88# (surprisingly difficult)
"Wittman"
7 rounds:
15 KB Swings 14kg
15 Power Cleans @ 65#
15 Box Jumps 20"
Time- 22:57
First time doing this WOD. Harder than it looks, as usual.
Weight- 137#
Monday, June 6, 2011
Thursday, June 2, 2011
Crappy WOD
UK/ Ireland Sectional WOD:
50 Double Unders
3 rounds of 3 GTOH 30kg/ 10 toes to bar
40 DU's
2 rounds of 3 GTOH/ 10 toes to bar
30 DU's
1 round of 3 GTOH/ 10 toes to bar
Time- 11:23
The fastest time for this WOD was 7:19 but the 2nd fastest was 13:14. If only I could do toes to bar!
I had to switch to GHD situps right away because my hands were tore up from yesterdays pullups. I sucked on the first 50 DU's, couldn't get in a rhythm with my shitty jumprope. I need a new one. And it was too short and easy after I switched to GHD situps. It would have been a better workout if it had just been 3 rounds of 50 DU's and 3 rounds of 3 GHOH/ 15 GHD situps. Next time.
Something is better than nothing!
50 Double Unders
3 rounds of 3 GTOH 30kg/ 10 toes to bar
40 DU's
2 rounds of 3 GTOH/ 10 toes to bar
30 DU's
1 round of 3 GTOH/ 10 toes to bar
Time- 11:23
The fastest time for this WOD was 7:19 but the 2nd fastest was 13:14. If only I could do toes to bar!
I had to switch to GHD situps right away because my hands were tore up from yesterdays pullups. I sucked on the first 50 DU's, couldn't get in a rhythm with my shitty jumprope. I need a new one. And it was too short and easy after I switched to GHD situps. It would have been a better workout if it had just been 3 rounds of 50 DU's and 3 rounds of 3 GHOH/ 15 GHD situps. Next time.
Something is better than nothing!
June 1st
Wow, what happened to May? I can't believe it's June already and we're leaving for California in less than 2 weeks! Crazy!
Warmup row 2 x 500m
5 x 1 Power Clean @ 121/123/123/123/121
5 x 1 Strict Press @ 81/88/90/90/90
WOD: 20 minute AMRAP
5 pullup
10 wall ball 12#
15 KB swing 14kg
10 rounds
My goal was to do a round every two minutes and that's exactly what I did!
Warmup row 2 x 500m
5 x 1 Power Clean @ 121/123/123/123/121
5 x 1 Strict Press @ 81/88/90/90/90
5 pullup
10 wall ball 12#
15 KB swing 14kg
10 rounds
My goal was to do a round every two minutes and that's exactly what I did!
Wednesday, June 1, 2011
Florida Sectional WOD
Week 3
weigh-in @ 137# good god. The weekend was not good to me.
5 x 1 Back Squat @ 176#
5 x 1 Strict Pullup
WOD:
3 minutes max box jumps 20" 115 reps
1 minute REST
3 minutes max pullups 35 reps
1 minute REST
3 minutes max thruster 83# 15 reps
Score: total reps 165
**The top score for this WOD at the Florida Sectional was 160. I won my first workout!**
weigh-in @ 137# good god. The weekend was not good to me.
5 x 1 Back Squat @ 176#
5 x 1 Strict Pullup
WOD:
3 minutes max box jumps 20" 115 reps
1 minute REST
3 minutes max pullups 35 reps
1 minute REST
3 minutes max thruster 83# 15 reps
Score: total reps 165
**The top score for this WOD at the Florida Sectional was 160. I won my first workout!**
Regional WOD #2
Thruster work up 1RM
88/99/110/117/ 119 PR!
Previous PR was 113#
CrossFit Games Thruster Ladder:
105-115-125-130-135 etc.
So I only would have been able to do the first two. Not good.
DL 5x3 @ 176#
WOD:
"Jackie"
1000m row 4:07 PR!!
50 thrusters 33#
30 pullups
Time- 10:19 with a 52 second transition because of the stairs. Without that, I would have PR'd for sure. This is the first time I've done "Jackie" Rx'd, so it was a PR anyway. The last time I did it with jumping pullups and finished in 10:15
And, I PR'd in my 1000m row!
88/99/110/117/ 119 PR!
Previous PR was 113#
CrossFit Games Thruster Ladder:
105-115-125-130-135 etc.
So I only would have been able to do the first two. Not good.
DL 5x3 @ 176#
WOD:
"Jackie"
1000m row 4:07 PR!!
50 thrusters 33#
30 pullups
Time- 10:19 with a 52 second transition because of the stairs. Without that, I would have PR'd for sure. This is the first time I've done "Jackie" Rx'd, so it was a PR anyway. The last time I did it with jumping pullups and finished in 10:15
And, I PR'd in my 1000m row!
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