Strength - back squat 3x5 (315#)
Clean and jerk 3x5 (225#)
Conditioning- 8 min amrap
2 push press (135#)
5 t2b
7 box jumps
Rest 2 min
5 min amrap
2 thrusters (135#)
3 burpees over the bar
4 box jumps
Results....
Well first day back on my lift cycle with a little focus on my clean and jerk the next two weeks. Sets went fine then even added a few squat cleans in as I haven't touched on them in a long while. Starting low on the back squat but will build back up quickly as my system gets used to the volume again.
Amraps were good cant wait to see the energy in class thurs night. Tho I'm greatful I didn't program squats the same night the box jumps were torture. Gonna add more short amraps to build my wind for the open
Almost feel normal after the weekend
Tuesday, October 23, 2012
Wednesday, October 17, 2012
Ok Mondays wod a little late...
So I'm behind on blogging so ill just recap .....
Went in to hit grace for a dry run after work and finished in 2:01 didn't really like how it went down but I'm about where I wanna be. My shoulders are bugging me tho.
Then I came back at 630 for some OHS and Helen . Did my squats from off the floor worked up to 215 but my shoulder was not liking it. Took off on the first run for Helen and right calf cramped up bad worst I've ever had. I was slow but I finished. I want a rematch Helen.
Went in to hit grace for a dry run after work and finished in 2:01 didn't really like how it went down but I'm about where I wanna be. My shoulders are bugging me tho.
Then I came back at 630 for some OHS and Helen . Did my squats from off the floor worked up to 215 but my shoulder was not liking it. Took off on the first run for Helen and right calf cramped up bad worst I've ever had. I was slow but I finished. I want a rematch Helen.
Sunday, October 14, 2012
Beast of the east motivated
So just returned from watching the BoE and I've returned home with new resolve. Just showing up and going through the motions won't get it done. I was tired dehydrated from a long weekend of fun and games but headed right to the gym try wod 6 of BoE individual.
20-15-10
185# hang cleans
Chest to bar
Pistols
12 min time cap.
Finished in 11:37 not good enough need to step all levels. Focusing on b4b this sat but then it's go time.
20-15-10
185# hang cleans
Chest to bar
Pistols
12 min time cap.
Finished in 11:37 not good enough need to step all levels. Focusing on b4b this sat but then it's go time.
Thursday, October 11, 2012
Thurs 10/11/12
Ok here is today's plan.
For Time
1.
10 -1 - Deadlifts (135#/225#)
25 - Double Unders
Complete 25 DU after each set of Deadlifts
10/25, 9/25, 8/25, .......1/25
2.
10, 8, 6, 4, 2 (Standing Press - 75#/125#)
10 - Hollow Rocks
Complete 10 Hollow Rocks after each set of Standing Presses
10/10, 8/10, 6/10....2/10
3.
5-1 - Back Squat (115#/205#)
50, 40, 30 , 20 , 10 - Air Squats
5 - Back Squats
50 - Air Squats
4 - Back Squats
40 - Air Squats
3/30, 2/20, 1/10
Results....,
Well I upped the weights from what was RX in class. I did the 225 deads but did 135 press and 225 squat from the floor . There were not enough racks so I power cleaned them then back squatted.
So there was an absolute animal who dropped in from buffalo and I worked my ass off to keep up with him. He beat me by 2 min and I swear I was gonna vomit but hell I had the fastest time of the day( besides him) and I went heavier than prescribed ill take it. I'm good at du's but not like him I need to get better.
For Time
1.
10 -1 - Deadlifts (135#/225#)
25 - Double Unders
Complete 25 DU after each set of Deadlifts
10/25, 9/25, 8/25, .......1/25
2.
10, 8, 6, 4, 2 (Standing Press - 75#/125#)
10 - Hollow Rocks
Complete 10 Hollow Rocks after each set of Standing Presses
10/10, 8/10, 6/10....2/10
3.
5-1 - Back Squat (115#/205#)
50, 40, 30 , 20 , 10 - Air Squats
5 - Back Squats
50 - Air Squats
4 - Back Squats
40 - Air Squats
3/30, 2/20, 1/10
Results....,
Well I upped the weights from what was RX in class. I did the 225 deads but did 135 press and 225 squat from the floor . There were not enough racks so I power cleaned them then back squatted.
So there was an absolute animal who dropped in from buffalo and I worked my ass off to keep up with him. He beat me by 2 min and I swear I was gonna vomit but hell I had the fastest time of the day( besides him) and I went heavier than prescribed ill take it. I'm good at du's but not like him I need to get better.
Wednesday, October 10, 2012
Rest day!
Due to teaching two classes now on wed I've chosen to move my rest day from tues to wed. Shoulders are smoked from the push presses so I'm gonna just take the dog for a walk and do some mobility stuff.
And by mobility I mean finger mobility in a super hero costume.
And by mobility I mean finger mobility in a super hero costume.
Tuesday, October 9, 2012
Push it real good!
Yeah yeah i know its been awhile.Ok here is my plan....
Strength wod
Front Squat 3x5
On the min for 10 min
- 6 kb swings 6 T2B
Conditioning wod
12 min AMRAP
20 push presses 65/45#
Then
20 push presses 85/55#
Then
20 push presses 105/65#
Then
As many push presses 125/85#
So I'm gonna do the conditioning after work but kids come in early so I'm gonna come back later to do the strength wod.
Results..
Holy smoked shoulders! 146 total reps. Had a few distractions with cf kids coming in but honestly it was a welcome break. Got to 125# with 8 min left. Shoulders have been bugging me but they held up fine.
Back after dinner for strength
Well came back very unmotivated but what the hell right? Well hitting a 30# PR on my front squat was kinda big. Oh and I did it 5 times ha! But to be honest I haven't done heavy front squats in a while but it was just what I needed . Did the 70# kb and knocked out toes to bar no problem after that. Love the on the minute stuff.
Glad to be back blogging but tomorrow I'm off Thursday will be my dry run of grace sub 2:00 or bust!
Strength wod
Front Squat 3x5
On the min for 10 min
- 6 kb swings 6 T2B
Conditioning wod
12 min AMRAP
20 push presses 65/45#
Then
20 push presses 85/55#
Then
20 push presses 105/65#
Then
As many push presses 125/85#
So I'm gonna do the conditioning after work but kids come in early so I'm gonna come back later to do the strength wod.
Results..
Holy smoked shoulders! 146 total reps. Had a few distractions with cf kids coming in but honestly it was a welcome break. Got to 125# with 8 min left. Shoulders have been bugging me but they held up fine.
Back after dinner for strength
Well came back very unmotivated but what the hell right? Well hitting a 30# PR on my front squat was kinda big. Oh and I did it 5 times ha! But to be honest I haven't done heavy front squats in a while but it was just what I needed . Did the 70# kb and knocked out toes to bar no problem after that. Love the on the minute stuff.
Glad to be back blogging but tomorrow I'm off Thursday will be my dry run of grace sub 2:00 or bust!
Tuesday, September 25, 2012
New 730 strength and conditioning class
With the class starting in just under a week (next monday) I thought I would put together a little post to hopefully give you a little more information on what we will be looking to accomplish with this class.
First things first this is a strength class so expect to get pushed out of your comfort zone with the weight on certain lifts. Goal of the class is the build up your 1 rep maxes and muscle endurance so you can carry that added strength to your regular CrossFit wods, and you can handle more weight over longer periods with less rest resulting in better workouts/results. We will accomplish this by focusing on the basic lifts needed and doing heavy( for you) sets of 3 or 5 reps and adding heavier but short rep durations to the daily conditioning workout.
The lifts we will focus on you ask?
* squat -foundation of all awesomeness
* overhead press - helps with any movement that goes over the rack position
* bench press - burpees will improve as well push ups, tire flips or any movement that requires you off the floor quickly.
*Deadlift- because all heavy things start on the ground.
*Power clean- aggressive, athletic movement that is the base for all Olympic movements
When you arrive at class there will be a strength wod and a conditioning wod on the board. We will begin with a dynamic warmup gearing you up for the days strength segment. You will then do the strength wod in the time window for that day. Then set up for the days conditioning with movement standards/scaling will be addressed and then a wod that works into the 10-15 min time window will be preformed.
Cool down/ stretching / breakdown to follow.
Do I have to come all 3 days?
* no you can fit a day in whenever your schedule allows to supplement your regular classes. Tho for best results atleast 2 days a week over a couple of weeks would be best
If I take the regular class before can I just do the strength wod and not the conditioning?
* yes that's fine but keep in mind that both will count as classes for the week and if your a 3x a week member it could be a problem. Also a heads up to me before class starts that your ducking out is appreciated.
What should I expect to get out of this class.
* expect to build a solid foundation of strength that will serve you in all aspects of life. Feel stronger through your regular cf wods and do more workouts Rx. Regular strength class will build muscle which burns more fat while at rest resulting in a strong lean frame due to the denseness of muscle.
But the most important part is strength breeds confidence. Build up your swagger factor when you walk in the gym. Ever look at that board and see a lift and get nervous? Let's build athletes that look at that board and say f@#k yeah bring it on. Every time you move something heavy and do it efficiently you build a little more confidence. Starting Monday October 1st we get cracking will you be there?
First things first this is a strength class so expect to get pushed out of your comfort zone with the weight on certain lifts. Goal of the class is the build up your 1 rep maxes and muscle endurance so you can carry that added strength to your regular CrossFit wods, and you can handle more weight over longer periods with less rest resulting in better workouts/results. We will accomplish this by focusing on the basic lifts needed and doing heavy( for you) sets of 3 or 5 reps and adding heavier but short rep durations to the daily conditioning workout.
The lifts we will focus on you ask?
* squat -foundation of all awesomeness
* overhead press - helps with any movement that goes over the rack position
* bench press - burpees will improve as well push ups, tire flips or any movement that requires you off the floor quickly.
*Deadlift- because all heavy things start on the ground.
*Power clean- aggressive, athletic movement that is the base for all Olympic movements
When you arrive at class there will be a strength wod and a conditioning wod on the board. We will begin with a dynamic warmup gearing you up for the days strength segment. You will then do the strength wod in the time window for that day. Then set up for the days conditioning with movement standards/scaling will be addressed and then a wod that works into the 10-15 min time window will be preformed.
Cool down/ stretching / breakdown to follow.
Do I have to come all 3 days?
* no you can fit a day in whenever your schedule allows to supplement your regular classes. Tho for best results atleast 2 days a week over a couple of weeks would be best
If I take the regular class before can I just do the strength wod and not the conditioning?
* yes that's fine but keep in mind that both will count as classes for the week and if your a 3x a week member it could be a problem. Also a heads up to me before class starts that your ducking out is appreciated.
What should I expect to get out of this class.
* expect to build a solid foundation of strength that will serve you in all aspects of life. Feel stronger through your regular cf wods and do more workouts Rx. Regular strength class will build muscle which burns more fat while at rest resulting in a strong lean frame due to the denseness of muscle.
But the most important part is strength breeds confidence. Build up your swagger factor when you walk in the gym. Ever look at that board and see a lift and get nervous? Let's build athletes that look at that board and say f@#k yeah bring it on. Every time you move something heavy and do it efficiently you build a little more confidence. Starting Monday October 1st we get cracking will you be there?
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