Double AMRAP WOD? WTF was I thinking? I got a bit crazy and carried away. Good thing I took an ice bath as soon as I got home. I don't feel too bad all things considered. It's taken me some trial and error to figure out what works and what doesn't as far as recovery is concerned.
Would have really liked to WOD today and almost went into to CFWC. I'm switching my rest days. Today for tomorrow. I'll do a WOD tomorrow at work.
The plan is to do a C&J ladder @ 135lbs. One the 1st minute, Two the 2nd minute, etc.
(Ok, I'll admit it I got inspired from an old Matt Chan video.)
On a side note, I feel quite a bit of mental relief now that FGB is done and over with. It's almost as if I'm training just for the sake of training. I must stay the course and realize that the Sectionals will be here alot sooner than I think.
Thursday, September 30, 2010
Wednesday, September 29, 2010
Wednesday, September 29th, 2010 - DOUBLE AMRAP
Which Crossfit WOD is the easiest? Well...the one you did yesterday. The day started out great...hit up the morning WOD.
Strength - Standing Press
65% x 5 Reps
75% x 5 Reps
85% x 5 Reps
90lbs x 5 Reps
105lbs x 5 Reps
115lbs x 3 Reps (FAIL---screw me royally)
115lbs x 5 Reps (haha I showed you, you dog gone weight)
15 min AMRAP
8 135lb deadlifts
10 Knees to elbows
12 Games standard pushups
Jake - 8 rounds + 16 reps
A few hours later my homeboy Mills called me for a Garage WOD. I'm very fortunate to have a Garage Crossfitter who lives like a half mile from me. This guy is tough as nails. I knew as I packed up my equipment in my car this was going to hurt. Sure as shit, this guy had a Hero WOD planned.
"Jack"
20min amrap
10 115lb push press
10 1.5 pood kb swing
10 24" box jump
Jake - baby rx because of the 45lb kb swing (8 rounds)
Mills - Rx+ 30" box jump (6 1/2 rounds I think)
Strength - Standing Press
65% x 5 Reps
75% x 5 Reps
85% x 5 Reps
90lbs x 5 Reps
105lbs x 5 Reps
115lbs x 3 Reps (FAIL---screw me royally)
115lbs x 5 Reps (haha I showed you, you dog gone weight)
15 min AMRAP
8 135lb deadlifts
10 Knees to elbows
12 Games standard pushups
Jake - 8 rounds + 16 reps
A few hours later my homeboy Mills called me for a Garage WOD. I'm very fortunate to have a Garage Crossfitter who lives like a half mile from me. This guy is tough as nails. I knew as I packed up my equipment in my car this was going to hurt. Sure as shit, this guy had a Hero WOD planned.
"Jack"
20min amrap
10 115lb push press
10 1.5 pood kb swing
10 24" box jump
Jake - baby rx because of the 45lb kb swing (8 rounds)
Mills - Rx+ 30" box jump (6 1/2 rounds I think)
Tuesday, September 28, 2010
Tuesday, September 28th, 2010 - Rest Day
Rest day...I guess you could call it a rest day. I've been trying to schedule my rest days on the days that I go to work. The last 4 months, I've been averaging 9 rest days a month. It's worked out pretty good. I wouldn't say that we were especially busy at work, but the day started with a great drill and then the calls kept coming.
The drill called for Vehicle Stabilization (aka car accidents). I felt a little run down coming back from drill and I just couldn't stop drinking water. A few of the other guys stated the same thing. I guess being in fire gear for 3+ hours and doing moderate work can get you a bit dehydrated.
I'm feeling better now and can't wait for a WOD tomorrow.
I gotta say it's pretty cool coming to work and doing stuff like this. (not a photo of our work just something off the interzweb, forgot my camera at the station...but you get the idea)
The drill called for Vehicle Stabilization (aka car accidents). I felt a little run down coming back from drill and I just couldn't stop drinking water. A few of the other guys stated the same thing. I guess being in fire gear for 3+ hours and doing moderate work can get you a bit dehydrated.
I'm feeling better now and can't wait for a WOD tomorrow.
I gotta say it's pretty cool coming to work and doing stuff like this. (not a photo of our work just something off the interzweb, forgot my camera at the station...but you get the idea)
Monday, September 27th, 2010 - Back Squat / Snatch-squat WOD
Feeling decent and getting back into the whole 5/3/1 scheme of things. Was ready to do some squats so I did some squats.
60% - 5 reps
70% - 5 reps
80% - 5 reps
155lbs/180lbs/205lbs
( I did undershoot this, but I'm kind of glad I did. I'll correct it next week.)
Then the WOD came! I did not think this would hurt so bad. I had the hook grip down and the hand spacing down, but my god did this suck. Condititioning wise, I wasn't sucking wind at all. Strength wise, my legs just had nothing left.
5 Rounds for time:
7 95lb power snatches
20 air squats
Jake - 6:57 Rx'd
60% - 5 reps
70% - 5 reps
80% - 5 reps
155lbs/180lbs/205lbs
( I did undershoot this, but I'm kind of glad I did. I'll correct it next week.)
Then the WOD came! I did not think this would hurt so bad. I had the hook grip down and the hand spacing down, but my god did this suck. Condititioning wise, I wasn't sucking wind at all. Strength wise, my legs just had nothing left.
5 Rounds for time:
7 95lb power snatches
20 air squats
Jake - 6:57 Rx'd
Sunday, September 26, 2010
Sunday, September 26th, 2010 - 5/3/1 Bench Press
Not too banged up from FGB yesterday, but I guess the good sleep and great nap helped with recovery. I was really wanting to do the San Fran Crippler today.
For time:
30 BW Back Squats
Row 1k
Johnny A. advised otherwise. I was really tempted to just rest, but I know I have a few planned rested days later this week. I was really pleased with my FGB score, but now it's time to get serious about STRENGTH in the next few months. The following are my goals by Jan. 30th of 2011:
Bench Press: 225x1
Back Squat: 290x1
Standing Press: 155x1
Deadlift: 340x1
Starting a new 5/3/1 cycle from scratch. I had a loosely followed 5/3/1 cycle going, but that's just it. It was loosely followed.
Bench Press
5 reps @ 60%
5 reps @ 70%
5 reps @ 80%
Warmup: 45lbs x 20 reps / 95lbs x 10 reps
WOD:
130lbs x 5 reps
150lbs x 5 reps
170lbs x 5 reps
For time:
30 BW Back Squats
Row 1k
Johnny A. advised otherwise. I was really tempted to just rest, but I know I have a few planned rested days later this week. I was really pleased with my FGB score, but now it's time to get serious about STRENGTH in the next few months. The following are my goals by Jan. 30th of 2011:
Bench Press: 225x1
Back Squat: 290x1
Standing Press: 155x1
Deadlift: 340x1
Starting a new 5/3/1 cycle from scratch. I had a loosely followed 5/3/1 cycle going, but that's just it. It was loosely followed.
Bench Press
5 reps @ 60%
5 reps @ 70%
5 reps @ 80%
Warmup: 45lbs x 20 reps / 95lbs x 10 reps
WOD:
130lbs x 5 reps
150lbs x 5 reps
170lbs x 5 reps
Saturday, September 25th, 2010 - Fight Gone Bad
Fight Gone Bad? Nope, I don't think so. I think it went pretty well. My affiliate Crossfit Will County put on a great showing overall. Everyone of our members went full blown RX. We had the top overall male and top overall female.
CK- 411
Jilly Jill - 308
I came in with a game plan of doing 25 on every movement except the row. I came damn close. I was shooting for 330 and came in at 322. It was a 25 rep PR. Not bad for being out until 4am dancing the night away with my cousin who got married today.
.JPG)
CK- 411
Jilly Jill - 308
I came in with a game plan of doing 25 on every movement except the row. I came damn close. I was shooting for 330 and came in at 322. It was a 25 rep PR. Not bad for being out until 4am dancing the night away with my cousin who got married today.
.JPG)
Friday, September 24, 2010
Friday, September 24th, 2010 - Rest Day
4 Straight days of super strict paleo/zone. I'm feeling great. Left shoulder is a little sore, but the legs and hips are ready for tomorrow.
Alot of family is in town for a wedding tomorrow, so I'm getting some of Mama's home cooking tonight. Aside from that just alot of foam rolling and I had some access to this earlier today. Sweet baby Jesus do I wish I had one of these at home. It did wonders for my tight lower back.
Alot of family is in town for a wedding tomorrow, so I'm getting some of Mama's home cooking tonight. Aside from that just alot of foam rolling and I had some access to this earlier today. Sweet baby Jesus do I wish I had one of these at home. It did wonders for my tight lower back.
Thursday, September 23, 2010
Thursday, September 23rd, 2010 - HELEN
So during yesterday's rest day, I was really strategizing my programming for the upcoming FGB. I chose Helen for a few reasons.
1. It's a great test of overall fitness
2. Something that's taxing, but wouldn't destroy me and takes DAYS to recover from (ie Fran).
3. Gosh darnit it....I freaking LOVE Helen and I keep getting better at.
I really mentally preped for it. I wanted a sub 9 min Helen.
Helen:
3 Rounds for time
400 meter run
21 (53lb) American Kettlebell swings
12 pullups
Jake - 8:58 Rx'd
I gotta say this was a major boost to my confidence. The elite times are 7's and sub 7's. Being in the 8 minute range really let me know that I got 1 step closer. To get in the 7's, I'm going to have to make sure my pullups are unbroken and butterflys or I could just run faster...haha
What I'm really proud of, is that the WOD was done alone. People were watching, but didn't have another runner to pace.
1. It's a great test of overall fitness
2. Something that's taxing, but wouldn't destroy me and takes DAYS to recover from (ie Fran).
3. Gosh darnit it....I freaking LOVE Helen and I keep getting better at.
I really mentally preped for it. I wanted a sub 9 min Helen.
Helen:
3 Rounds for time
400 meter run
21 (53lb) American Kettlebell swings
12 pullups
Jake - 8:58 Rx'd
I gotta say this was a major boost to my confidence. The elite times are 7's and sub 7's. Being in the 8 minute range really let me know that I got 1 step closer. To get in the 7's, I'm going to have to make sure my pullups are unbroken and butterflys or I could just run faster...haha
What I'm really proud of, is that the WOD was done alone. People were watching, but didn't have another runner to pace.
Wednesday, September 22, 2010
Wednesday, September 22nd, 2010 - Routine Maintance
Feeling about 85% percent. After reading JA's blog, I'm thinking maybe that team FGB took more out of us than we thought. I think it was a good prep for Saturday. JA sounds about as beatup as I do. My hips and legs just feel sluggish. No where as near as sluggish as they were on Sunday, Monday or Tuesday. They are feeling better.
I think I'm right on track to have them ready for Saturday. Thought I would throw in some light strength work and a very light metcon. Oh and I'm going to Tina's House of Pain in a few hours. I can't wait. She's going to make me scream like a little B!tch.
Strength WODS:
Shoulder Press 5x3
45lbs/60lbs/85lbs x 5 Reps
Bench Press 5x3
85lbs/105lbs/130lbs x 5 Reps
Metcon @ 70%
Row 1k: 4:52
It was by no means intended to tax me. Just get the blood flowing and the lungs some minor exercise.
I think I'm right on track to have them ready for Saturday. Thought I would throw in some light strength work and a very light metcon. Oh and I'm going to Tina's House of Pain in a few hours. I can't wait. She's going to make me scream like a little B!tch.
Strength WODS:
Shoulder Press 5x3
45lbs/60lbs/85lbs x 5 Reps
Bench Press 5x3
85lbs/105lbs/130lbs x 5 Reps
Metcon @ 70%
Row 1k: 4:52
It was by no means intended to tax me. Just get the blood flowing and the lungs some minor exercise.
Tuesday, September 21, 2010
Tuesday, September 21st, 2010 - Rest Day...and thoughts to ponder
For starters, if you don't know or haven't heard of Freddy C. check'em out
Crossfit One World
So yesterday, I did something I've never done before. I hit 2 metcon's at 70% intensity. I always try to give them my all, but I have a competition coming up Saturday. I wasn't feeling my best and I wanted to save something for Saturday's FGB.
19 months ago when I started Crossfit, my WODs favored conditition rather than strength. Perhaps this was the overall nature of Crossfit and maybe I was just flat out a newbie. I'll admit it, I needed the conditioning as I was a fatty.
Lately though, I must say I find that strength is superior to conditioning. Conditioning comes way easier. I didn't have some revolutionary vision one day and come up with this on my own. Johnny Awesome has said it before. To back up Johnny, Freddie C mentions it on Aug. 30th 2010:
http://oneworld40plus.wordpress.com/
I got the idea to back off my conditioning WOD's yesterday from Freddie C. I gotta say after two WODs yesterday, I feel pretty good.
What's interesting is that I gave both WODs a lack of intensity and I was still competitive on both WODs. I'm pretty pumped for Saturday's FGB.
It's my 3rd competition in 3 months. I think I'm getting a pretty good idea of how to perpare mentally and physically for events. The last two events, I didn't have my best legs with me. Saturday, I plan on crushing me some box jumps to help my FGB score.
Direct quote from Freddie on Aug. 2nd:
"I can be honest with you and say that I train conditioning workouts at about 80% of my capacity. Why?? I train 5 days or more a week. If I try and kill every workout, I am wrecked! I save the 100% efforts for competition. In the long run (I’ve been CrossFitting for over four years now) I am always seeing my numbers on the upswing following this protocol. Try it!! I’d rather workout five days a week than workout only twice a week because I ruined myself going too hard…."
Crossfit One World
So yesterday, I did something I've never done before. I hit 2 metcon's at 70% intensity. I always try to give them my all, but I have a competition coming up Saturday. I wasn't feeling my best and I wanted to save something for Saturday's FGB.
19 months ago when I started Crossfit, my WODs favored conditition rather than strength. Perhaps this was the overall nature of Crossfit and maybe I was just flat out a newbie. I'll admit it, I needed the conditioning as I was a fatty.
Lately though, I must say I find that strength is superior to conditioning. Conditioning comes way easier. I didn't have some revolutionary vision one day and come up with this on my own. Johnny Awesome has said it before. To back up Johnny, Freddie C mentions it on Aug. 30th 2010:
http://oneworld40plus.wordpress.com/
I got the idea to back off my conditioning WOD's yesterday from Freddie C. I gotta say after two WODs yesterday, I feel pretty good.
What's interesting is that I gave both WODs a lack of intensity and I was still competitive on both WODs. I'm pretty pumped for Saturday's FGB.
It's my 3rd competition in 3 months. I think I'm getting a pretty good idea of how to perpare mentally and physically for events. The last two events, I didn't have my best legs with me. Saturday, I plan on crushing me some box jumps to help my FGB score.
Direct quote from Freddie on Aug. 2nd:
"I can be honest with you and say that I train conditioning workouts at about 80% of my capacity. Why?? I train 5 days or more a week. If I try and kill every workout, I am wrecked! I save the 100% efforts for competition. In the long run (I’ve been CrossFitting for over four years now) I am always seeing my numbers on the upswing following this protocol. Try it!! I’d rather workout five days a week than workout only twice a week because I ruined myself going too hard…."
Monday, September 20th, 2010 - Ground 2 Overhead, Pushups, Double Unders
Back Squat 5-5-5 at 50%-60%-70% of 1RM
135lbs, 165lbs, 195lbs
5 rounds for time: 7:22 (95lbs - not rx'd)
5 Floor to overhead 135LBS – Clean/Push Jerk
10 Hand release pushups
15 Double-unders
One of the few times that I chose not to go Rx'd. Bad choices over the weekend and it's a deloading week anyway. I did beat everyone but Bad B.O.B who went Rx'd. So at least I scaled correctly.
For a deloading week, the back squats felt heavy.
WOD 2:
Then Whalen the Iron man talked me into doing a Crossfit Endurance WOD.
WOD 2:
Then Whalen the Iron man talked me into doing a Crossfit Endurance WOD.
Row Ladder
Row 1 min, rest 1 minute
Row 1 min, rest 50 seconds
Row 1 min, rest 40 seconds
Row 1 min, rest 30 seconds
Row 1 min, rest 20 seconds
Row 1 min, rest 10 seconds
Row 1 min, rest 20 seconds
Row 1 min, rest 30 seconds
Row 1 min, rest 40 seconds
Row 1 min, rest 50 seconds
Row 1 min, rest 1 minute
Finished with 2955 meters.
Sunday, September 19th, 2010 - Rest
I didn't make the best of beverage choices over the weekend and I'm paying for it. There wasn't an over indulgence, but when you're seeking elite goals it just isn't smart.
Saturday, September 18th, 2010 - Team Fight Gone Really Bad
Today’s WOD, team Fight Gone Bad:
Wall balls, SDHP, Box jumps, Push Press, Row for Cal. 90 Seconds of work, move the next station through all 5 stations. Rest 90 seconds after rowing and repeat 3 times.
Wall balls 20lbs
Round 1 - 48
Round 2 – 44
Round 3 – 43
Sumo – 75LBS
Round 1 - 58
Round 2 – 49
Round 3 – 45
Box jumps – 20”
Round 1 - 55
Round 2 – 55
Round 3 – 56
Push Press – 75LBS
Round 1 - 57
Round 2 – 57
Round 3 – 55
Row – for Calories
Round 1 - 21
Round 2 – 23
Round 3 – 18
Total score: 684
I wasn't sure what to expect with this. It's an entire new twist to FGB for me. I must say that I'm a fan of FGB in any sorts/twists. I thought I(we) would get to rest more. We just kept chugging away. My legs weren't feeling all that springy and it showed in the box jumps.
I was partnered up with Whalen on this. That crazy man has been KILLIN' it lately. He really pushed me to the edge in the last round of the wall balls. I really wanted to quit, but I knew I couldn't let him down. Thanks buddy!
Friday, September 17, 2010
Friday, September 17th, 2010 - Front Squat / DB Hang Squat cleans & C2B
Front Squat 5-3-1+ (70,80 & 90% of 1RM)
Yup my numbers are a bit off. I did 205x3 last week so I thought I would shoot for 210.
160lbs x 5 Reps
185lbs x 3 Reps
210lbs x 2 Reps (10lb increase from an older 200lb 1RM)
WOD:
3 Rounds for time
10 DB Hang Squat Clean Thruster (35lbs each arm)
10 Chest to Bar Pullups
Every Minute on the minute perform 5 burpees
I had a bit of a tough time getting warmed up. Wasn't sure how it was going to go. I'm happy to say that in the 1st minute I got through an entire round + 3 DB HSCT.
My burpees were slow. I'm most disappointed in my last round. I got through 9 C2B's and had to finish 5 burpees & a pullup to finish the WOD.
Should have been sub 5, instead I finished with:
Jake - Rx'd 5:32
.JPG)
Yup my numbers are a bit off. I did 205x3 last week so I thought I would shoot for 210.
160lbs x 5 Reps
185lbs x 3 Reps
210lbs x 2 Reps (10lb increase from an older 200lb 1RM)
WOD:
3 Rounds for time
10 DB Hang Squat Clean Thruster (35lbs each arm)
10 Chest to Bar Pullups
Every Minute on the minute perform 5 burpees
I had a bit of a tough time getting warmed up. Wasn't sure how it was going to go. I'm happy to say that in the 1st minute I got through an entire round + 3 DB HSCT.
My burpees were slow. I'm most disappointed in my last round. I got through 9 C2B's and had to finish 5 burpees & a pullup to finish the WOD.
Should have been sub 5, instead I finished with:
Jake - Rx'd 5:32
.JPG)
Thursday, September 16th, 2010 - Rest Day
A much needed rest day. Don't feel sore, just a bit sluggish and run down. I think the Kelly Star mobility is helping reduce the soreness.
Wednesday, September 15th, 2010 - Max Row / ARAMP
Row 1:00 max effort rowing for calories x3. Recover between
Rd 1: 25
Rd 2: 28
Rd 3: 21
Complete as many rounds as possible in 15:00:
5 Squat snatches 95/65#
10 Knees-to-elbows
Bear crawl 1 length
As I've mentioned before, overhead movements are my SUCK! I kept screwing up the squat snatch and it took me around 5 minutes to complete 1 round. Johnny Awesome helped me out and suggested that I widen my grip.
PRESTO! I started banging out squat snatches. They felt light and VERY solid in the overhead position. Happy to say that I finished with:
The KTE's were fast and precise just like they are suppose to be. Gave me no problems at all. Now that I got my hook grip and my hand width selection down. I expect to see great strides of improvement.
Jake - 6 Rounds Rx'd
.JPG)
Rd 1: 25
Rd 2: 28
Rd 3: 21
Complete as many rounds as possible in 15:00:
5 Squat snatches 95/65#
10 Knees-to-elbows
Bear crawl 1 length
As I've mentioned before, overhead movements are my SUCK! I kept screwing up the squat snatch and it took me around 5 minutes to complete 1 round. Johnny Awesome helped me out and suggested that I widen my grip.
PRESTO! I started banging out squat snatches. They felt light and VERY solid in the overhead position. Happy to say that I finished with:
The KTE's were fast and precise just like they are suppose to be. Gave me no problems at all. Now that I got my hook grip and my hand width selection down. I expect to see great strides of improvement.
Jake - 6 Rounds Rx'd
.JPG)
Wednesday, September 15, 2010
Tuesday, September 14th, 2010 - Deadlift 5/3/1 & Double Tabatas
Warmup: Stretch
WOD 1:
Deadlift 70% x 5 Reps, 80% x 3 Reps, 90% x 1+ Reps, based off 340lbs (Theoretical max)
Warmup - 125lbs/160lbs/185lbs
240lbs/275lbs/300 x 4 Reps
WOD 2:
Double Alternating Tabata
24" Box Jump - 18,13,13,9,14,7,9,7 - 92
Push Press 95lbs - 10,6,11,3,12,8,10,6 - 66
158 Reps Total
We did this workout (without the alternating and a 20" box) a little over a month ago. I gotta say I'm happy with the results this time. BJ numbers are 10 less and PP increased by 10.
WOD 1:
Deadlift 70% x 5 Reps, 80% x 3 Reps, 90% x 1+ Reps, based off 340lbs (Theoretical max)
Warmup - 125lbs/160lbs/185lbs
240lbs/275lbs/300 x 4 Reps
WOD 2:
Double Alternating Tabata
24" Box Jump - 18,13,13,9,14,7,9,7 - 92
Push Press 95lbs - 10,6,11,3,12,8,10,6 - 66
158 Reps Total
We did this workout (without the alternating and a 20" box) a little over a month ago. I gotta say I'm happy with the results this time. BJ numbers are 10 less and PP increased by 10.
Monday, September 13, 2010
Monday, September 13th, 2010 - Bench Press / SQT
Bench Press
3x5
95lbs/115lbs/135
"SQT"
3 Rounds for Time
95lb Ground to Overhead, 10 Reps
200 yard Shuttle sprint, 50 yards there and back twice
Marie - 4:17 (10lb dumbbells each hand)
Jake - 4:26 rx'd (PR, by 1:13)-----HECKS YEAH BABY
3x5
95lbs/115lbs/135
"SQT"
3 Rounds for Time
95lb Ground to Overhead, 10 Reps
200 yard Shuttle sprint, 50 yards there and back twice
Marie - 4:17 (10lb dumbbells each hand)
Jake - 4:26 rx'd (PR, by 1:13)-----HECKS YEAH BABY
Sunday, September 12, 2010
Sunday, September 12th, 2010 - Press/2k Row
Warmup: 1min row for Cal's - 19 Cals
Standing Press
100lbs x 5 Reps
110lbs x 3 Reps
130lbsx 2 Reps
2k Row: 7:51 (43 second PR)
Standing Press
100lbs x 5 Reps
110lbs x 3 Reps
130lbsx 2 Reps
2k Row: 7:51 (43 second PR)
Saturday, September 11, 2010 - Honor Day/Rest Day
Friday, September 10, 2010
Friday, September 10th, 2010 - Front Squat 3x3/G2OH, Run
Shoutout to my beautiful wife. Happy Birthday Honey! Thanks for letting me sneek in a WOD on your special day.
Warmup - 21 Cal row
Front Squat 3x3
145 - 170 - 205 (pr)
Old 1 rep max was 200.
Warmup - 21 Cal row
Front Squat 3x3
145 - 170 - 205 (pr)
Old 1 rep max was 200.
Thursday, September 9, 2010
Wednesday, September 8th, 2010 - DL's/SDHP, Run
Lots of stretching and rolling thoughout the day before going to WOD. I'll get back to some OPT WOD's after FGB is over.
So, it's the first day back in the classroom setting. Johnny corrected my incorrect "hook" grip. Thanks JA!
Warmup: Stretch
WOD:
Deadlift 3-3-3 (65%,75%,85%, based off 315)
205-240-270
5 Rounds for Time
10 UNBROKEN 95lb SDHP
200 M Run
Jake - 6:32 Rx'd
So, it's the first day back in the classroom setting. Johnny corrected my incorrect "hook" grip. Thanks JA!
Warmup: Stretch
Deadlift 3-3-3 (65%,75%,85%, based off 315)
205-240-270
5 Rounds for Time
10 UNBROKEN 95lb SDHP
200 M Run
Jake - 6:32 Rx'd
I gotta give a shoutout to my boy Whalen. He crushed this WOD.
Tuesday, September 7, 2010
Tuesday, September 7th, 2010 - Front Squat 1-1-1-1-1
Warm up:
Lots of stretching/Foam rolling (YES! I'm making this a priority)
DB Bicep Curls (35lbs) 2x10
Tricep Pushdowns 2x10
WOD:
A. 2 Jerk Balance + 2 Tall Split Jerk; 2.2 x 5; rest 3 min
70lbs x 5 sets
B. Mid Hang Clean; 5 sets of 2 - 60%; rest 2 min
120bs x 5 sets
I'm kind of disappointed with my cleans lately. Not sure what's going on, but I've been having some problems with the catch. I can go heavy, but I'm always jamming my wrist. Speed is fast, but the catch is horrible.
C. OHS - find a 1RM; rest as needed b/t sets (sore wrist, opted for Front Squats instead)
Front Squat:
95-135-165-185-200
200 went up very fast, it's not a 1RM
Marie is still training hard for her CPAT test this Saturday.
Marie's WOD:
Something like Cindy Scaled
10 Min AMRAP
3 Pushups
5 Situps
7 Air Squats
18 Rounds + 3 Pushups + 2 Situps
This is what Marie looked like after the WOD.
Lots of stretching/Foam rolling (YES! I'm making this a priority)
DB Bicep Curls (35lbs) 2x10
Tricep Pushdowns 2x10
WOD:
A. 2 Jerk Balance + 2 Tall Split Jerk; 2.2 x 5; rest 3 min
70lbs x 5 sets
B. Mid Hang Clean; 5 sets of 2 - 60%; rest 2 min
120bs x 5 sets
I'm kind of disappointed with my cleans lately. Not sure what's going on, but I've been having some problems with the catch. I can go heavy, but I'm always jamming my wrist. Speed is fast, but the catch is horrible.
C. OHS - find a 1RM; rest as needed b/t sets (sore wrist, opted for Front Squats instead)
Front Squat:
95-135-165-185-200
200 went up very fast, it's not a 1RM
Marie is still training hard for her CPAT test this Saturday.
Marie's WOD:
Something like Cindy Scaled
10 Min AMRAP
3 Pushups
5 Situps
7 Air Squats
18 Rounds + 3 Pushups + 2 Situps
Monday, September 6, 2010
Monday, September 6th, 2010 - WOD: Kelly
5 Rounds:
400 Meter Run
(30) 24" Box Jumps
(30) 20lb (10ft target) Wallball shots
Jake/Paul - 16:01 Rx'd
WOW that's kind of a nasty one. Right quad is still a little crampy. I think the plan this week is to skip the OPT WOD's. Feeling a bit run down. I'll resume the Will County classes and see how I feel.
Gotta dial in the zone diet better as well stretching.
400 Meter Run
(30) 24" Box Jumps
(30) 20lb (10ft target) Wallball shots
Jake/Paul - 16:01 Rx'd
WOW that's kind of a nasty one. Right quad is still a little crampy. I think the plan this week is to skip the OPT WOD's. Feeling a bit run down. I'll resume the Will County classes and see how I feel.
Gotta dial in the zone diet better as well stretching.
Sunday, September 5, 2010
Sunday, September 5th, 2010 - Back Squat 3x5
185lbs x 5 Reps
225lbs x 5 Reps
255lbs x 5 Reps
For some reason, I just haven't been able to squat with this weight lately. It was a nice change to go "heavy" for me. 1 Rep PR is 275.
225lbs x 5 Reps
255lbs x 5 Reps
For some reason, I just haven't been able to squat with this weight lately. It was a nice change to go "heavy" for me. 1 Rep PR is 275.
Saturday, September 4, 2010
Saturday, September 4th, 2010 - Rest Day
I really wanted to fit a WOD in today. I'm just feeling beat up. I did do alot of heavy lifting the last two days. The nutrition and recovery though lately just hasn't been there. Diet is all over the place. Recovery...ahh pretty much non existant. No foam rolling, no ice baths, no stretching...
A little rest never hurt anyone right? Listen to the body...
A little rest never hurt anyone right? Listen to the body...
Friday, September 3, 2010
Friday, September 3rd, 2010 - Should Press 5/3/1, OHS, Bench Press, Run
Had way too much going on with work lately. I opted to skip the OPT WOD and get something done in the garage.
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
95lbs x 5 reps
105lbs x 3 Reps
120lbs x 4 Reps
I would love to put up 155lbs x 1 Rep by Jan. 1st
OHS - 3x3
65%,75%,85%
100lbs x 3
115lbs x 3
130lbs x 1 - BIG FAIL...disappointing
Bench Press - 3x3
140lbs x 3
160lbs x 3
185lbs x 3
25 min easy jog
distance covered - 2.24 miles
HR taken right after run - 112bpm
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
95lbs x 5 reps
105lbs x 3 Reps
120lbs x 4 Reps
I would love to put up 155lbs x 1 Rep by Jan. 1st
OHS - 3x3
65%,75%,85%
100lbs x 3
115lbs x 3
130lbs x 1 - BIG FAIL...disappointing
Bench Press - 3x3
140lbs x 3
160lbs x 3
185lbs x 3
25 min easy jog
distance covered - 2.24 miles
HR taken right after run - 112bpm
Thursday, September 2nd, 2010 - Cleans/Front Squat
A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min
225lbs, 3x3
B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min
68% - 135lbs
73% - 145lbs
78% - 155lbs
(Didn't realize it was also the Jerk. Only did the clean. Didn't have a whole lot of pop. Weight didn't feel heavy, but it just didn't move very fast).
C. Clean Pulls; 3 sets x 5 reps; rest 2 min
WOW! Did I push it here. 3x5 - 225lbs
D. Front Squat @ 10X0 - 85%; 5 sets x 2 reps; rest 2 min
170lbs and felt solid.
225lbs, 3x3
B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min
68% - 135lbs
73% - 145lbs
78% - 155lbs
(Didn't realize it was also the Jerk. Only did the clean. Didn't have a whole lot of pop. Weight didn't feel heavy, but it just didn't move very fast).
C. Clean Pulls; 3 sets x 5 reps; rest 2 min
WOW! Did I push it here. 3x5 - 225lbs
D. Front Squat @ 10X0 - 85%; 5 sets x 2 reps; rest 2 min
170lbs and felt solid.
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