Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
As Rx’d: 10:19
Back of my neck is sore from receiving the bar after snatch balance. I corrected it for the most part, but a time or two I really nailed it. This is a reminder for next time to be sure to catch the bar low on the traps and not high on the neck.
"Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship." – Romans 12:1 "My sweat is an offering to my Master. My soreness is a sacrifice to my Savior." - The Christian Competitor's Creed
Saturday, January 30, 2010
Friday, January 29, 2010
Timed HSPU, Body Squats, Pull-ups, and Push-ups
10 minutes Handstand push-ups: 99 reps
5 minutes Squats: 184 reps
2 minutes Pull-ups: 60 reps
1 minute Push-ups: 53 reps
Total Reps: 396*
*I did not transition straight from one exercise to the next with no rest. Took about 30-45sec to move to next station and record total number of reps before starting again. I am sure going straight from one movement to the next with no time between would drastically reduce my totals.
Great WOD!
5 minutes Squats: 184 reps
2 minutes Pull-ups: 60 reps
1 minute Push-ups: 53 reps
Total Reps: 396*
*I did not transition straight from one exercise to the next with no rest. Took about 30-45sec to move to next station and record total number of reps before starting again. I am sure going straight from one movement to the next with no time between would drastically reduce my totals.
Great WOD!
Thursday, January 28, 2010
Back Squat 7x1
365-385-405-415(f)-365
I was a mental marshmallow today...30# below my previous best...
Just wasn't feeling it today. ROM and form felt off...
I was a mental marshmallow today...30# below my previous best...
Just wasn't feeling it today. ROM and form felt off...
Wednesday, January 27, 2010
Piddlings...
Went into the weightroom just to piddle around with things. No real routine...just odds and ends.
Did some pistol squats (sets of 3) and some ring dips. A little GHD sit-ups and BE...threw in some push-ups as well. I am also up to 2820 push-ups on the year so far.
I did have some first worth noting...
I climbed the rope from top to bottom for the first time in my life...and I did it with out using any support from my legs. Ended up doing 3 legless ascents in all.
Also I progressed a little closer to my goal of doing a 135lb barbell TGU.
I PR'd with a 110lb barbell TGU on both sides.
Did some pistol squats (sets of 3) and some ring dips. A little GHD sit-ups and BE...threw in some push-ups as well. I am also up to 2820 push-ups on the year so far.
I did have some first worth noting...
I climbed the rope from top to bottom for the first time in my life...and I did it with out using any support from my legs. Ended up doing 3 legless ascents in all.
Also I progressed a little closer to my goal of doing a 135lb barbell TGU.
I PR'd with a 110lb barbell TGU on both sides.
Tuesday, January 26, 2010
Alternative Cross Fit Total
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
I chose to do Squat Cleans since we just had a 7x1 power clean not too long ago.
Squat Clean: 275 (PR)
Bench: 315 (15# increase from last time we benched...but not my best ever)
OHS: 265 (PR)
Total weight moved: 855*
*Can't say this is a true CFT because we ended up having to break this WOD up. Ben and I came in early to do it at 6:15-30am. It ended up taking longer than we thought and we had to cut it short after the Bench in order to get to our meeting. We finished up the OHS after school at 3:20pm.
I attempted 275# three times on OHS. The first two I was able to control it to a deep bottom position, but I lost the weight coming forward on the way up both times. The third time I did a lot of resetting with the weight over head. I would start to go down and it wouldn't feel right and I would reset and start over. When it finally felt right I began the decent only to short change myself by stopping about 1-2" above parallel...It was like I my mind was saying "what are you doing...lower...lower!" but my body was saying, "that's as low as we are going with this..." Frustrating...body won this time...I was so disheveled and disgusted that I decided to throw in the towel and go home...
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
I chose to do Squat Cleans since we just had a 7x1 power clean not too long ago.
Squat Clean: 275 (PR)
Bench: 315 (15# increase from last time we benched...but not my best ever)
OHS: 265 (PR)
Total weight moved: 855*
*Can't say this is a true CFT because we ended up having to break this WOD up. Ben and I came in early to do it at 6:15-30am. It ended up taking longer than we thought and we had to cut it short after the Bench in order to get to our meeting. We finished up the OHS after school at 3:20pm.
I attempted 275# three times on OHS. The first two I was able to control it to a deep bottom position, but I lost the weight coming forward on the way up both times. The third time I did a lot of resetting with the weight over head. I would start to go down and it wouldn't feel right and I would reset and start over. When it finally felt right I began the decent only to short change myself by stopping about 1-2" above parallel...It was like I my mind was saying "what are you doing...lower...lower!" but my body was saying, "that's as low as we are going with this..." Frustrating...body won this time...I was so disheveled and disgusted that I decided to throw in the towel and go home...
Monday, January 25, 2010
Rows and Thrusters
Five rounds for time of:
Row 500 meters (Subbed 50 45# SDLHPs)
135 pound thruster, 7 reps
As Rx'd: 13:25
All thrusters were unbroken. First three rounds of SDLHPs were unbroken. The fourth round of SDLHPs were broken 25-25 and the fifth round was 20-20-10.
A little dissappointed in myself after this one. Had some character issues on rounds 4 and 5 with the rows. I should have pushed harder. When I finished I was not totally exhausted...tired...but not whiped out.
Live and learn.
Row 500 meters (Subbed 50 45# SDLHPs)
135 pound thruster, 7 reps
As Rx'd: 13:25
All thrusters were unbroken. First three rounds of SDLHPs were unbroken. The fourth round of SDLHPs were broken 25-25 and the fifth round was 20-20-10.
A little dissappointed in myself after this one. Had some character issues on rounds 4 and 5 with the rows. I should have pushed harder. When I finished I was not totally exhausted...tired...but not whiped out.
Live and learn.
Sunday, January 24, 2010
Deadlifts and Pull-ups
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
As Rx'd: 12:28
This was definitely Grip-tastic!
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
As Rx'd: 12:28
This was definitely Grip-tastic!
Friday, January 22, 2010
Double Unders and Back Extensions
Three rounds for time of:
50 Double-unders
50 Back extensions
My watch stopped somewhere in the middle of my second round of BEs. I noticed it when I grabbed the rope for the third round of DUs. I am not sure exactly how much time ran off while it was stopped. I estimate I did around 20-25 BEs and walked over to the jump rope when I noticed. I guess I will add 45 seconds to my watch time...not sure how else to do it.
As Rx'd: 10:02 + 45sec = 10:47
I hate screwing up my times...
Cash Out:
Snatch Practice
Heaving Snatch Balance
Hand Stand Practice
50 Double-unders
50 Back extensions
My watch stopped somewhere in the middle of my second round of BEs. I noticed it when I grabbed the rope for the third round of DUs. I am not sure exactly how much time ran off while it was stopped. I estimate I did around 20-25 BEs and walked over to the jump rope when I noticed. I guess I will add 45 seconds to my watch time...not sure how else to do it.
As Rx'd: 10:02 + 45sec = 10:47
I hate screwing up my times...
Cash Out:
Snatch Practice
Heaving Snatch Balance
Hand Stand Practice
Thursday, January 21, 2010
Clean & Jerk and GHD Sit-ups
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
As Rx'd: 8:15
The C&J was more like a squat clean into a thruster. Just seemed more efficient and natural. Not sure if that is considered Rx'd or not. Will have to ask on the message boards to clarify.
135 pound Clean and jerk, 10 reps
30 GHD situps
As Rx'd: 8:15
The C&J was more like a squat clean into a thruster. Just seemed more efficient and natural. Not sure if that is considered Rx'd or not. Will have to ask on the message boards to clarify.
Wednesday, January 20, 2010
GI Jane
WU:
Hip Prep Stretching and a hodge podge of the CFWU and other exercises.
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
As Rx'd: 12:43-44*
*Missed the stop button on my watch when I was done.
Hip Prep Stretching and a hodge podge of the CFWU and other exercises.
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
As Rx'd: 12:43-44*
*Missed the stop button on my watch when I was done.
Monday, January 18, 2010
Deadlift 5x3
WU: 135-225-275-315 x 3
Work Sets: 5x3
365-365-385-410-435
Felt good so I decided to attempt a 1RM.
465x1 (New 10# PR!!)
Tried 475 and pulled it to just above my knees and could not straighten up with it. In hind-sight I probably could have jerked it up, but my form was breaking down and I did not want to risk anything. Tried it again and new it was a no go.
Freakin stoked about the PR though!
Work Sets: 5x3
365-365-385-410-435
Felt good so I decided to attempt a 1RM.
465x1 (New 10# PR!!)
Tried 475 and pulled it to just above my knees and could not straighten up with it. In hind-sight I probably could have jerked it up, but my form was breaking down and I did not want to risk anything. Tried it again and new it was a no go.
Freakin stoked about the PR though!
Sunday, January 17, 2010
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Subbed 45# KB swings for comparison to last time. Everything else as Rx'd.
WB: 34 26 26 (86)
SDLHP: 32 21 16 (71)
BJ: 22 17 17 (56)
PP: 36 22 20 (78)
KB: 28 22 20 (70)
Total score: 361 (New PR...old was 332 back in August)
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Subbed 45# KB swings for comparison to last time. Everything else as Rx'd.
WB: 34 26 26 (86)
SDLHP: 32 21 16 (71)
BJ: 22 17 17 (56)
PP: 36 22 20 (78)
KB: 28 22 20 (70)
Total score: 361 (New PR...old was 332 back in August)
Squats, Pull-ups, Push-ups
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
As Rx'd
59-1 pull-ups
50-10 push-ups
49-11 pull-ups
41-19 push-ups
50-10 pull-ups
40-20 push-ups
47-13 pull-ups
40-20 push-ups
44-16 pull-ups
35-25 push-ups
41-19 pull-ups
35-25 push-ups
34-25 pull-ups (fail)
26 min of work.
565 Squats
95 Pull-ups
119 Push-ups
779 total movements.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
As Rx'd
59-1 pull-ups
50-10 push-ups
49-11 pull-ups
41-19 push-ups
50-10 pull-ups
40-20 push-ups
47-13 pull-ups
40-20 push-ups
44-16 pull-ups
35-25 push-ups
41-19 pull-ups
35-25 push-ups
34-25 pull-ups (fail)
26 min of work.
565 Squats
95 Pull-ups
119 Push-ups
779 total movements.
Thursday, January 14, 2010
Handstand Walks, Handstands, and HSPUs
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes15
Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands.
Total Time Elapsed: 28:34
22:34 (with the 6min of Hand Stands subtracted)
This one just left me shaking my head. This WOD really exposed a weak spot for me. I would be hard pressed to call my handstand walks much of a walk. It felt more like a handstand stumble. I would kick up and take about 5-6 steps before biting it…rinsing and repeating all across the wrestling room.
I will have to add Handstand Walks to my ever increasing list of “Things to Work On”...
Walk on hands, 100 feet
Hold handstand against wall for two minutes15
Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands.
Total Time Elapsed: 28:34
22:34 (with the 6min of Hand Stands subtracted)
This one just left me shaking my head. This WOD really exposed a weak spot for me. I would be hard pressed to call my handstand walks much of a walk. It felt more like a handstand stumble. I would kick up and take about 5-6 steps before biting it…rinsing and repeating all across the wrestling room.
I will have to add Handstand Walks to my ever increasing list of “Things to Work On”...
Wednesday, January 13, 2010
Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups
July Totals @ 214.2lbs
BP (215): 21, 17, 13, 11, 10 = 72 total reps (-7)
PU: 33, 28, 30, 30, 29 = 150 total reps (+10)
Today's Totals @ 207.5
BP (210): 20-16-12-12-11 = 71 reps (-1)
PU: 34-30-21-22-22 = 129 reps (-21)
Grip was a limiting factor today. Not sure what the deal was. I couldn't hold onto the pull-up bar. I am totally and utterly ashamed of my performance on pull-ups today...weak...
Body weight bench press
Pull-ups
July Totals @ 214.2lbs
BP (215): 21, 17, 13, 11, 10 = 72 total reps (-7)
PU: 33, 28, 30, 30, 29 = 150 total reps (+10)
Today's Totals @ 207.5
BP (210): 20-16-12-12-11 = 71 reps (-1)
PU: 34-30-21-22-22 = 129 reps (-21)
Grip was a limiting factor today. Not sure what the deal was. I couldn't hold onto the pull-up bar. I am totally and utterly ashamed of my performance on pull-ups today...weak...
Tuesday, January 12, 2010
Lunges, Broad Jumps, and Runs
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
As Rx'd 12:30
Set up a 50m course in the 300 hallway. More turning around than I would have liked, but I am sure not as bad as it could have been.
Curious to see how this would have gone on a track. If this comes back up again, hopefully it will be when it is warm.
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
As Rx'd 12:30
Set up a 50m course in the 300 hallway. More turning around than I would have liked, but I am sure not as bad as it could have been.
Curious to see how this would have gone on a track. If this comes back up again, hopefully it will be when it is warm.
Monday, January 11, 2010
Muscle-Up Success!
Just wanted to make a note that I did my first Ring Muscle up today.
I never strung together any consecutives, but I probably did around 12-15 just messing around. I was pretty pumped. Now I just need to figure out a way to get them mounted in the weightroom so I can use them when Rx'd in a WOD.
I never strung together any consecutives, but I probably did around 12-15 just messing around. I was pretty pumped. Now I just need to figure out a way to get them mounted in the weightroom so I can use them when Rx'd in a WOD.
Push Jerk 7x1
Prior to today I have always done a split jerk anytime push jerk came up. Today I decided to do it as Rx'd and not use a split jerk.
Didn't do as well as I had hoped, but it is a starting point.
205-220-235-250-265(f)-225-245-255-265(f)
The best I have on record for a split jerk is back in February and I got 285. I missed the last Split Jerk WOD due to a knee injury. Had to skip it.
Hopefully as my confidence and technique improve I will be able to improve on this lift.
Also did some Turkish Get-ups with a barbell. Did sets of one each arm. Didn't really push my limits, I was just sort of messing around.
45-55-65-75...will be revisiting this again at a later time. Would like to build up to 135 by the summer time...lofty goal I know.
Didn't do as well as I had hoped, but it is a starting point.
205-220-235-250-265(f)-225-245-255-265(f)
The best I have on record for a split jerk is back in February and I got 285. I missed the last Split Jerk WOD due to a knee injury. Had to skip it.
Hopefully as my confidence and technique improve I will be able to improve on this lift.
Also did some Turkish Get-ups with a barbell. Did sets of one each arm. Didn't really push my limits, I was just sort of messing around.
45-55-65-75...will be revisiting this again at a later time. Would like to build up to 135 by the summer time...lofty goal I know.
Saturday, January 9, 2010
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
As Rx'd: 2:57
Tied my PR on 10/12. All reps unbroken and full ROM until the last round of pull-ups. Broke them up 5-4. Did the standard kip...no butterfly this time, chin over the bar.
Previous Frans:
11/18/09: 3:06
10/12/09: 2:57
95 pound Thruster
Pull-ups
As Rx'd: 2:57
Tied my PR on 10/12. All reps unbroken and full ROM until the last round of pull-ups. Broke them up 5-4. Did the standard kip...no butterfly this time, chin over the bar.
Previous Frans:
11/18/09: 3:06
10/12/09: 2:57
Friday, January 8, 2010
Deadlift and Burpees
I have been seeing this WOD on the boards lately and I hadn’t done it in about 6 months so I decided to cash out with the following…
5 rounds for time of:
275lb Deadlift, 5 reps
Burpees, 10 reps
Total time: 2:53.33 (PR)
Most previous PR was 3:09 back in July.
5 rounds for time of:
275lb Deadlift, 5 reps
Burpees, 10 reps
Total time: 2:53.33 (PR)
Most previous PR was 3:09 back in July.
Power Cleans 7x1
I started out doing power cleans.
205-225-235-250-260(f)...
I got hacked off that I could not get 260…so I just picked it up and Hang Power Cleaned it… All the weights and attempts from then on were HPCs not Power Cleans…so I guess I my max on PC is 250.
Here is the rest of the WOD…(HPCs using a hook grip)
260-275-285-295(PR)-300(PR).
So…although I did not PR doing Power Cleans I did PR (by 10lbs) doing Hang Power Cleans. I told Ben I was doing PCs with a pause...anyone buying it?
205-225-235-250-260(f)...
I got hacked off that I could not get 260…so I just picked it up and Hang Power Cleaned it… All the weights and attempts from then on were HPCs not Power Cleans…so I guess I my max on PC is 250.
Here is the rest of the WOD…(HPCs using a hook grip)
260-275-285-295(PR)-300(PR).
So…although I did not PR doing Power Cleans I did PR (by 10lbs) doing Hang Power Cleans. I told Ben I was doing PCs with a pause...anyone buying it?
Wednesday, January 6, 2010
Wall Ball (Thrusters) and Pull-ups
MetCon @ 6:30am
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
Subbed 50 45# BB Thrusters for WB shots.
Time: 25:01...this one felt like it owned me. Nowhere to hide.
First set was unbroken in 2:45-50ish, but very broken afterwards. Thrusters were done in sets of 15-20 on rounds 2-5. Pull-ups were done in sets of 8-12 on rounds 2-5.
Strenth WOD @ 3:30pm
Bench Press 5-5-5-3-3-1
185-225-245-265-275-285
Hit the wall with 285. Thought I would be pushing it to get 3 but was hoping for at least 2.
Cash-out:
BP 225x9
90 Ring Push-ups in sets of 8-12-15-10-10-10-10-10-5
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
Subbed 50 45# BB Thrusters for WB shots.
Time: 25:01...this one felt like it owned me. Nowhere to hide.
First set was unbroken in 2:45-50ish, but very broken afterwards. Thrusters were done in sets of 15-20 on rounds 2-5. Pull-ups were done in sets of 8-12 on rounds 2-5.
Strenth WOD @ 3:30pm
Bench Press 5-5-5-3-3-1
185-225-245-265-275-285
Hit the wall with 285. Thought I would be pushing it to get 3 but was hoping for at least 2.
Cash-out:
BP 225x9
90 Ring Push-ups in sets of 8-12-15-10-10-10-10-10-5
Tuesday, January 5, 2010
400m Run, GHD, and Hip Ext.
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
As Rx’d: 21:06
It was dark, -3 degrees, and the roads were covered with snow and ice…so I decided to run inside this morning. 1 length of the wt. room is about 21-22m so 20 lengths of the weightroom is a little over 400m. Wasn’t bad except there was a whole lotta turning around. Felt like about the time I would get up to speed I had to slow down, stop, and start all over.
Strength WOD @ 3:15pm
Front Squat 5-5-5-3-3
205-225-250-275-295(2)-295(1)
Wasn't keeping my elbows high and the weight was pulling me over. Still need to practice this one.
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
As Rx’d: 21:06
It was dark, -3 degrees, and the roads were covered with snow and ice…so I decided to run inside this morning. 1 length of the wt. room is about 21-22m so 20 lengths of the weightroom is a little over 400m. Wasn’t bad except there was a whole lotta turning around. Felt like about the time I would get up to speed I had to slow down, stop, and start all over.
Strength WOD @ 3:15pm
Front Squat 5-5-5-3-3
205-225-250-275-295(2)-295(1)
Wasn't keeping my elbows high and the weight was pulling me over. Still need to practice this one.
Monday, January 4, 2010
Muscle-ups and Squats
WU: Lots of things...
Strength WOD: Hang Power Cleans
185x3, 225x2, 245x2, 260x1, 270x1, 290x1 (PR)
Main page WOD:
Three rounds for time of:
12 Muscle-ups (From knees with Rings above head @ 15')
75 Squats
Time: 11:46
Strength WOD: Hang Power Cleans
185x3, 225x2, 245x2, 260x1, 270x1, 290x1 (PR)
Main page WOD:
Three rounds for time of:
12 Muscle-ups (From knees with Rings above head @ 15')
75 Squats
Time: 11:46
Saturday, January 2, 2010
Barbara
5/26/09* Not all squat reps were legit. Short stroked and bent over at the waist.
2:55-2:55-3:05-3:10-3:18
Total Working Time: (923sec) 15:23 (Overall PR)
9/11/09
3:05-3:04-3:16-3:27-4:00
TWT: (1012sec) 16:52
Today (1/2/10)
2:48(PR)-2:57-3:12-3:41-4:30
TWT: (1028sec) 17:08
Notes and Reflections:
I PR'd for my fastest round on the first round. I felt really strong. Second round wasn't bad either. I was only 2 seconds off my best for round two. After that, the wheels fell off.
I had some issues with my kip the first 2-3 rounds. I felt like a fish dangling on a line for the first 5-10 seconds. I have been practicing the butterfly kip for about a month now and using it during WODs with short intervals of PUs (i.e. Cindy). Today, it was like my body was confused and I could not get into a groove. I ended up scrapping the butterfly and doing standard kipping PUs. I was able to do all rounds unbroken except the 5th round. I got 19 and fell off the bar and had to jump back up to finish the last rep...character failure. I was a little leary of tearing a callous, but the tape job held well.
Push-ups felt strong through the first 3 rounds. On the 4th I never came off my hands, but I did have to pike up to rest about 3-4 times. The 5th round I did 15-6-9.
I flew through the sit-ups in the first round. Probably the fastest I had in a long time. Progressively got slower from round to round.
Squats were pretty good. First round was unbroken and fast. Depth was good and posture was upright. Ben had to tell me once to roll through at the top. Tried to make sure I was rolling through on all reps. They, too, got progressively slower with little mini breaks throughout that were not needed in round 1-2.
I am glad to be done with this cycle...much needed rest...except for all the wood I still have to split...
2:55-2:55-3:05-3:10-3:18
Total Working Time: (923sec) 15:23 (Overall PR)
9/11/09
3:05-3:04-3:16-3:27-4:00
TWT: (1012sec) 16:52
Today (1/2/10)
2:48(PR)-2:57-3:12-3:41-4:30
TWT: (1028sec) 17:08
Notes and Reflections:
I PR'd for my fastest round on the first round. I felt really strong. Second round wasn't bad either. I was only 2 seconds off my best for round two. After that, the wheels fell off.
I had some issues with my kip the first 2-3 rounds. I felt like a fish dangling on a line for the first 5-10 seconds. I have been practicing the butterfly kip for about a month now and using it during WODs with short intervals of PUs (i.e. Cindy). Today, it was like my body was confused and I could not get into a groove. I ended up scrapping the butterfly and doing standard kipping PUs. I was able to do all rounds unbroken except the 5th round. I got 19 and fell off the bar and had to jump back up to finish the last rep...character failure. I was a little leary of tearing a callous, but the tape job held well.
Push-ups felt strong through the first 3 rounds. On the 4th I never came off my hands, but I did have to pike up to rest about 3-4 times. The 5th round I did 15-6-9.
I flew through the sit-ups in the first round. Probably the fastest I had in a long time. Progressively got slower from round to round.
Squats were pretty good. First round was unbroken and fast. Depth was good and posture was upright. Ben had to tell me once to roll through at the top. Tried to make sure I was rolling through on all reps. They, too, got progressively slower with little mini breaks throughout that were not needed in round 1-2.
I am glad to be done with this cycle...much needed rest...except for all the wood I still have to split...
Friday, January 1, 2010
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Did some Back Squat before Cindy. Nothing too serious, just didn’t want to forget what weight feels like on my back. I was running a little late. My Workout partner was already finishing up his squats when I showed up. So I quickly did the following…
135x5, 225x5, 275x5, 315x5, 335x5
Cindy as Rx’d: 27 + 5 Pull-ups + 10 Push-ups + 5 Squats.
Last time I did 28 rounds + 5 Pull-ups + 1 Push up. I did tear a nice callous on my right hand around round 20…that was awesome! Hadn’t done that in about 4-6 months.
5 Pull-ups
10 Push-ups
15 Squats
Did some Back Squat before Cindy. Nothing too serious, just didn’t want to forget what weight feels like on my back. I was running a little late. My Workout partner was already finishing up his squats when I showed up. So I quickly did the following…
135x5, 225x5, 275x5, 315x5, 335x5
Cindy as Rx’d: 27 + 5 Pull-ups + 10 Push-ups + 5 Squats.
Last time I did 28 rounds + 5 Pull-ups + 1 Push up. I did tear a nice callous on my right hand around round 20…that was awesome! Hadn’t done that in about 4-6 months.
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