Today's wod...
10 rounds
12 power cleans 155#
12 45# plate floor to overhead with jump.
33:11 rx
Started off to slow first couple rounds my second five rounds were faster then my first. Great workout.
Monday, May 21, 2012
Sunday, May 20, 2012
Hero time!
So Sunday mornings I'm gonna try to knock out hero wods one by one. There are so meant I have yet to torture myself with. So I look I'm my mywod app a picked the first one on the list.
First up is "abbatte"
1 mile run
21 clean and jerks 155#
800m run
21 clean and jerks 155#
1 mile run.
First off everyone knows running isn't my favorite but I need it and it hurt a lot but was good know I can add that kind of mileage to my wods if needed. Now with the lifts the back is still lingering. I paced myself but pulling stuff from the floor I have to be focused on my mechanics or I could run into problems. All in all tough workout nice way to start the day.
Time 41:11 rx
First up is "abbatte"
1 mile run
21 clean and jerks 155#
800m run
21 clean and jerks 155#
1 mile run.
First off everyone knows running isn't my favorite but I need it and it hurt a lot but was good know I can add that kind of mileage to my wods if needed. Now with the lifts the back is still lingering. I paced myself but pulling stuff from the floor I have to be focused on my mechanics or I could run into problems. All in all tough workout nice way to start the day.
Time 41:11 rx
Wednesday, May 16, 2012
Wednesday fun
Dead lift 3x5
Max strict pull ups x3
4 rounds
30 front squats 115#
15 t2b
15 lateral box jumps
Results ....
Did 3sets of 315# dead lifts then 8 strict pull ups followed by 6 and 4.
Set a 25 min cap on the wod and didn't get it all in finishing 3 full rounds and 22 front squats. Didn't have the energy and today was hot as hell in the gym. Gotta get used to it.
Max strict pull ups x3
4 rounds
30 front squats 115#
15 t2b
15 lateral box jumps
Results ....
Did 3sets of 315# dead lifts then 8 strict pull ups followed by 6 and 4.
Set a 25 min cap on the wod and didn't get it all in finishing 3 full rounds and 22 front squats. Didn't have the energy and today was hot as hell in the gym. Gotta get used to it.
Tuesday, May 15, 2012
Tues rest
Gonna relax today I'm just beat up need to really get to work on a daily stretching routine
Tues rest
Gonna relax today I'm just beat up need to really get to work on a daily stretching routine
Monday ugh
Strength work...
Press 3x5 did sets at 155,175,175
Back squat 3x5 sets 300
Conditioning....
Row 500
100 du's
200 meter farmers carry 2 95# barbells
100 du's
Row 500
21:37
Had a hard time with the farmers carry balancing the barbells. Du's are coming along.
Press 3x5 did sets at 155,175,175
Back squat 3x5 sets 300
Conditioning....
Row 500
100 du's
200 meter farmers carry 2 95# barbells
100 du's
Row 500
21:37
Had a hard time with the farmers carry balancing the barbells. Du's are coming along.
Wednesday, May 9, 2012
Back blogging!
Totally been slacking with the blog and a lot of other things so now it's time to refocus!
Today's wod
3 rounds
5 snatch balance 95#
20 wall balls 20#
30 double unders
20 knees to elbows
Took me 22:53 double unders were great today but KTE were a bitch. Haven't done them in awhile. Back still feels stiff with wall balls.
Before my class I did some snatch work I need to get my swagger back with the barbell the back has me doubting myself but today I built some of that back up. Felt good lift things over head.
30 double unders
Today's wod
3 rounds
5 snatch balance 95#
20 wall balls 20#
30 double unders
20 knees to elbows
Took me 22:53 double unders were great today but KTE were a bitch. Haven't done them in awhile. Back still feels stiff with wall balls.
Before my class I did some snatch work I need to get my swagger back with the barbell the back has me doubting myself but today I built some of that back up. Felt good lift things over head.
30 double unders
Saturday, May 5, 2012
Cinco de ouch!!!
Totally gotta get a sweat in before the drinking starts!
WOD....
Going to do 4 4 minute rounds with a min rest in between of
20 ohs 95#
20 double unders
Total reps at the end of 4 min is your score.
Now I have huge problems transitioning to double unders from anything. To do them alone I'm fine but fatigue kills my focus on them.
Results.
Round 1 43 reps.. Ohs felt funny first time doing the really since getting hurt took some time to find a rhythm .
Round 2 45 reps... Ohs went great but du's were a nightmare.
Round 3 40 reps... This could of been ugly I went to drop the bar at 10 ohs to regrip and bounced the barbell off my head. Hurt like hell. Crushed my double unders tho maybe I need to smash my head every time?
Round 4 40 reps..... Fatigue was a factor on this it was a struggle to get a full round.
Shoulders are smoked due to lack of any ohs work in awhile. But it was like riding a bike felt good doing them. Double unders under fatigue need work that's for sure gonna revisit this wod again soon.
Everyone go get your inner Mexican on!
WOD....
Going to do 4 4 minute rounds with a min rest in between of
20 ohs 95#
20 double unders
Total reps at the end of 4 min is your score.
Now I have huge problems transitioning to double unders from anything. To do them alone I'm fine but fatigue kills my focus on them.
Results.
Round 1 43 reps.. Ohs felt funny first time doing the really since getting hurt took some time to find a rhythm .
Round 2 45 reps... Ohs went great but du's were a nightmare.
Round 3 40 reps... This could of been ugly I went to drop the bar at 10 ohs to regrip and bounced the barbell off my head. Hurt like hell. Crushed my double unders tho maybe I need to smash my head every time?
Round 4 40 reps..... Fatigue was a factor on this it was a struggle to get a full round.
Shoulders are smoked due to lack of any ohs work in awhile. But it was like riding a bike felt good doing them. Double unders under fatigue need work that's for sure gonna revisit this wod again soon.
Everyone go get your inner Mexican on!
Thursday, May 3, 2012
thrusters and running this won't suck (ugh)
So today i'm going to hit the gym after work for some overhead squat training. Plan is 3x5 and work up to some heavy stuff. going to the 615 class for met con so don't have to rush to get it all done before CF kids come in at 430. Before I got hurt i could do 185# for 3 so we will see how much i lost in the time off.
Met Con....
Today At CFSK its a fun one!
1 mile run
30 thrusters 95#
1 mile run
now there is some penalty for every second your last mile is slower then your first. I'm calling it now there will be some panty wastes who dog there first mile i know it. but hey they gotta live with themselves.
Results...
Went well came in second in my class guy ran the first mile in 6 something so he had a 2 min head start on the thrusters but I caught him and headed out the door right on his heels well he dusted me. I was very happy to finish in 20 min. Running is starting to agree with me a bit just need to stick with it.
Met Con....
Today At CFSK its a fun one!
1 mile run
30 thrusters 95#
1 mile run
now there is some penalty for every second your last mile is slower then your first. I'm calling it now there will be some panty wastes who dog there first mile i know it. but hey they gotta live with themselves.
Results...
Went well came in second in my class guy ran the first mile in 6 something so he had a 2 min head start on the thrusters but I caught him and headed out the door right on his heels well he dusted me. I was very happy to finish in 20 min. Running is starting to agree with me a bit just need to stick with it.
Wednesday, May 2, 2012
Deads and squats
Strength ....
5 rep max dead lift
Wod....
Gonna make up Monday's squats and burpee box jumps. Then I have class to teach then maybe some snatch practice.
Results...
Yowza took it easy on the deads worked up to 300# for sets of five but the wod after was brutal. Idea of the wod was to do a shit ton of 225 back squats five rounds worth inside 20 mins. Every time you racked the bar that was a round and you had to do 7 burpee box jumps before you could start again. Now you are only scored on your total amount of squats and if you needed to rest what did you do you ask? Stand there with the bar on your back. Wod was rough but right up my alley. I feel I've lost some strength recouping from my back. Need to fix that ASAP!
Wod is called bad religion from CrossFit football . YouTube it it's a good one.
5 rep max dead lift
Wod....
Gonna make up Monday's squats and burpee box jumps. Then I have class to teach then maybe some snatch practice.
Results...
Yowza took it easy on the deads worked up to 300# for sets of five but the wod after was brutal. Idea of the wod was to do a shit ton of 225 back squats five rounds worth inside 20 mins. Every time you racked the bar that was a round and you had to do 7 burpee box jumps before you could start again. Now you are only scored on your total amount of squats and if you needed to rest what did you do you ask? Stand there with the bar on your back. Wod was rough but right up my alley. I feel I've lost some strength recouping from my back. Need to fix that ASAP!
Wod is called bad religion from CrossFit football . YouTube it it's a good one.
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