Skill: 200 Double Unders (accumulate in as few sets as possible)
PR of 34 double unders with my new rope!
Conditioning: For Time:
- 800m Run
- 50 Body Blasters (burpee pullup, followed by knees to elbow)
- 800m Run
24:26
Wednesday, May 23, 2012
Tuesday, 05.22.12
Strength: Deadlift: 2-2-2-2-2-2
Again, I was very conservative on the deadlifts - 205x2
Conditioning: Tabata Mash-up:
- Deadlifts (275/185# or 70-75% of today's heaviest)
- Lateral hops over the bar
Deadlifts @55#: 5, 5, 5, 4, 4, 4, 4, 4
Lateral hops: 25, 25, 25, 25, 25, 25, 24, 25
Again, I was very conservative on the deadlifts - 205x2
Conditioning: Tabata Mash-up:
- Deadlifts (275/185# or 70-75% of today's heaviest)
- Lateral hops over the bar
Deadlifts @55#: 5, 5, 5, 4, 4, 4, 4, 4
Lateral hops: 25, 25, 25, 25, 25, 25, 24, 25
Monday, 05.21.12
Strength: Bench Press. Find 5rm
I was able to get up to 100x4
Conditioning: 5 Rounds for reps of:
- 1:00 Kettlebell Push Press, both arms (heaviest possible)
- 1:00 Weighted Sit Ups (25#/ 15#)
I used the 26# kettlebells and I scaled up to GHD sit ups with the 15#.
75 kb push press
97 GHD sit-ups
I think I accidently did one extra round of both kb and GHD
I was able to get up to 100x4
Conditioning: 5 Rounds for reps of:
- 1:00 Kettlebell Push Press, both arms (heaviest possible)
- 1:00 Weighted Sit Ups (25#/ 15#)
I used the 26# kettlebells and I scaled up to GHD sit ups with the 15#.
75 kb push press
97 GHD sit-ups
I think I accidently did one extra round of both kb and GHD
Wednesday, 05.16.12
Skill: Max Height Box Jump, 1 rm.
38.5"
Conditioning:
On the minute for 5:00:
- 5 Hang Power Cleans @ 70% of your 1 rm
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start
38.5"
Conditioning:
On the minute for 5:00:
- 5 Hang Power Cleans @ 70% of your 1 rm
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start
Tuesday, May 22, 2012
Tuesday, 05.15.12
Strength: Weighted Chin Ups 1-1-1-1-1-1-1
I just practiced doing strict chin ups
Conditioning: 3 rounds of:
- 800m Run
- 9 Muscle Up (or applicable substitution)
I didn't really worry about my time on this one. I practiced doing fake muscle ups from my knees on the ground.
I just practiced doing strict chin ups
Conditioning: 3 rounds of:
- 800m Run
- 9 Muscle Up (or applicable substitution)
I didn't really worry about my time on this one. I practiced doing fake muscle ups from my knees on the ground.
Monday, 05.14.12
Strength: Push Press 3-3-3-3-3
Conditioning: As many rounds possible in 12:00:
- 15 Shoulder to Overhead @ 75/ 35#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 85/ 45#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 95/ 55#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 105/ 65#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 115/ 75#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 125/ 85#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
Continue the pattern for as long as time allows by adding 10 pounds every round. Yes the first women's weight at 35# will start on the floor, and the 45# will be a little lower than normal. But you will be jumping over the full height of the bar starting at 55#.
I can't remember exactly where I ended...I think I was somewhere in the 75# set.
Conditioning: As many rounds possible in 12:00:
- 15 Shoulder to Overhead @ 75/ 35#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 85/ 45#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 95/ 55#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 105/ 65#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 115/ 75#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 125/ 85#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
Continue the pattern for as long as time allows by adding 10 pounds every round. Yes the first women's weight at 35# will start on the floor, and the 45# will be a little lower than normal. But you will be jumping over the full height of the bar starting at 55#.
I can't remember exactly where I ended...I think I was somewhere in the 75# set.
Friday 05.11.12
Strength: Deadlift 3-3-3-3-3
I only took it up to 205x3. I'm still really gun-shy on deadlifts. I really need to work on them!
Conditioning: 5 rounds:
- 5 Deadlifts @ 80% of todays heaviest
- 400m run
14:15 @ 65# Again, I went light on the deadlifts.
I only took it up to 205x3. I'm still really gun-shy on deadlifts. I really need to work on them!
Conditioning: 5 rounds:
- 5 Deadlifts @ 80% of todays heaviest
- 400m run
14:15 @ 65# Again, I went light on the deadlifts.
Thursday, 05.10.12
Front Squat 2-2-2-2-2
165x2
Metcon: 1/2 Kalsu
1/2 Kalsu for reps (50 reps) @ 135#/85#
- On the start of every minute perform 5 burpees, for the remainder of the minute perform max rep Thrusters...Then start over the next minute and keep going until you reach 50 Thrusters or 25min time cap.
This was BRUTAL! I wanted to quit halfway through when I was at 25 thrusters. The last time I felt like that was when we did Badger! I thought I wouldn't be able to make it under the time cap but I was able to finish in the 21st round. That last round I had 5 thrusters left and I made sure I finished them so I wouldn't have to do any more burpees!
165x2
Metcon: 1/2 Kalsu
1/2 Kalsu for reps (50 reps) @ 135#/85#
- On the start of every minute perform 5 burpees, for the remainder of the minute perform max rep Thrusters...Then start over the next minute and keep going until you reach 50 Thrusters or 25min time cap.
This was BRUTAL! I wanted to quit halfway through when I was at 25 thrusters. The last time I felt like that was when we did Badger! I thought I wouldn't be able to make it under the time cap but I was able to finish in the 21st round. That last round I had 5 thrusters left and I made sure I finished them so I wouldn't have to do any more burpees!
Wednesday, 05.09.12
Skill: 6 x Banded Sprints (length of the rubber mats)
Had a clothing malfunction when demonstrating the banded sprints in front of the whole class...almost lost my shorts!
Conditioning: As many rounds as possible in 12:00:
- 15 Kettlebell Swings (heaviest possible)
- 30 Double unders
I should have used the 62# KB since that's the weight I used in the last KB met con I did and once I move up in weight, I'm not allowed to drop back down. However....there were not enough of the heavier ones so I HAD to use the 53# KB.
I got 5 rounds + 5 KB swings @53#. I used my new jump rope and got a PR of 27 consecutive double unders. I'm hoping that number will continue to go up!
Had a clothing malfunction when demonstrating the banded sprints in front of the whole class...almost lost my shorts!
Conditioning: As many rounds as possible in 12:00:
- 15 Kettlebell Swings (heaviest possible)
- 30 Double unders
I should have used the 62# KB since that's the weight I used in the last KB met con I did and once I move up in weight, I'm not allowed to drop back down. However....there were not enough of the heavier ones so I HAD to use the 53# KB.
I got 5 rounds + 5 KB swings @53#. I used my new jump rope and got a PR of 27 consecutive double unders. I'm hoping that number will continue to go up!
Friday, May 11, 2012
Tuesday, 05.08.12
Strength: Power Clean 2-2-2-2-2
125x2 125 was the 1RM I was stuck at for so long. My 1RM PR is 136
Conditioning: For time
5 rounds:
- 10 Toes to Bar
- 10 Power Cleans @ 70-75% of todays heaviest set
8:38 @ 90#
My left wrist and elbow were hurting today so the cleans in my strength work were affected.
For the conditioning, my hands are really torn up from doing pull-ups and cleans so I opted to sub the toes to bars with GHD sit-ups and I only used 90# for the cleans.
125x2 125 was the 1RM I was stuck at for so long. My 1RM PR is 136
Conditioning: For time
5 rounds:
- 10 Toes to Bar
- 10 Power Cleans @ 70-75% of todays heaviest set
8:38 @ 90#
My left wrist and elbow were hurting today so the cleans in my strength work were affected.
For the conditioning, my hands are really torn up from doing pull-ups and cleans so I opted to sub the toes to bars with GHD sit-ups and I only used 90# for the cleans.
Thursday, May 10, 2012
Monday, 05.07.12
Strength: Shoulder Press 3-3-3-3-3
Conditioning:
Reps of 25-20-15-10-5
- Box Jumps (24/ 20")
- Pull Ups
- Push Press (95/65#)
My shoulder press: 75x3 and was able to get 80x2.
Metcon: 17:38
Conditioning:
Reps of 25-20-15-10-5
- Box Jumps (24/ 20")
- Pull Ups
- Push Press (95/65#)
My shoulder press: 75x3 and was able to get 80x2.
Metcon: 17:38
Monday, May 7, 2012
Friday, 05.04.12
Conditioning: Regional Workout 12.5
- Snatch Ladder with 20 Double Unders (sub Tuck Jumps if no Double Unders)
Weights increased by 10 pounds beginning with 35, 45, 55, 65, etc.
I started out with the 35# bar and worked up to 95#. I failed at 100#, but continued after the workout to try and get 100#. This was the weight that I was so frustrated about being unable to get during one of the Games Open WODs. After continuing to try, I was actually able to work up to 107#. PR!!
- Snatch Ladder with 20 Double Unders (sub Tuck Jumps if no Double Unders)
Weights increased by 10 pounds beginning with 35, 45, 55, 65, etc.
I started out with the 35# bar and worked up to 95#. I failed at 100#, but continued after the workout to try and get 100#. This was the weight that I was so frustrated about being unable to get during one of the Games Open WODs. After continuing to try, I was actually able to work up to 107#. PR!!
Thursday, 05.03.12
Strength: Back Squat 1-1-1-1-1-1-1
Conditioning: Complete this super-set for 15 minutes:
- 15 foot Rope Climb, 1 ascent
- 15 Push Ups
- 400 m Run
I got up to a 220# back squat which was a PR from my previous 215#.
I subbed out the rope climb with 65# SDHP because my hand is really torn up from doing cleans the other day. I got 3 rounds.
Conditioning: Complete this super-set for 15 minutes:
- 15 foot Rope Climb, 1 ascent
- 15 Push Ups
- 400 m Run
I got up to a 220# back squat which was a PR from my previous 215#.
I subbed out the rope climb with 65# SDHP because my hand is really torn up from doing cleans the other day. I got 3 rounds.
Wednesday, 05.02.12
Conditioning: Regional Workout 12.2
For time:
- Row 2,000 meters
- 50 Pistols, alternating
- 30 Hang Cleans (225 / 135 lbs)
I did this one @ #125 pounds on the hang cleans. The pistol squats were assisted- I used the rack to keep my balance at the bottom. I recorded my time on the board but forgot to blog it so I don't have it. I think it was 18:??
For time:
- Row 2,000 meters
- 50 Pistols, alternating
- 30 Hang Cleans (225 / 135 lbs)
I did this one @ #125 pounds on the hang cleans. The pistol squats were assisted- I used the rack to keep my balance at the bottom. I recorded my time on the board but forgot to blog it so I don't have it. I think it was 18:??
Monday, 04.30.12
Today I only had time to do the strength workout. I did push jerk 3-3-3-3-3 but I forget what I got up to! I think it was at least 130??
Saturday, May 5, 2012
Friday, 04.27.12
Strength: Clean. Find arm
PR'd with a 145# Clean!
Conditioning: As many rounds as possible in 7:00 of:
- 3 Deadlifts (165/105#)
- 2 Cleans
- 1 Ground to Overhead (no thrusters however)
Completed 9 rounds + 3 deadlifts + 1 clean
This was one of the WODs from the Elk Grove Grinder competition that I went to watch and cheer on Doug in last month. While I was watching this particular WOD, I really wanted to try it! Of course they all made it look easier than it was. I compared my score to the results and I would have been in a 3-way tie for 10th place in that WOD.
PR'd with a 145# Clean!
Conditioning: As many rounds as possible in 7:00 of:
- 3 Deadlifts (165/105#)
- 2 Cleans
- 1 Ground to Overhead (no thrusters however)
Completed 9 rounds + 3 deadlifts + 1 clean
This was one of the WODs from the Elk Grove Grinder competition that I went to watch and cheer on Doug in last month. While I was watching this particular WOD, I really wanted to try it! Of course they all made it look easier than it was. I compared my score to the results and I would have been in a 3-way tie for 10th place in that WOD.
Friday, May 4, 2012
Thursday, 04.26.12
Strength: Overhead Squat 3-3-3-3-3
I got up to 105x3. My first few sets, I didn't realize it but my grip was too wide and I was really feeling it in my wrists. The last two sets I brought my grip in and it made a HUGE difference. I also tried my last lift wearing wrist wraps which also seemed to help. I think I could have gone higher with a narrower grip and wrist wraps - next time!
Conditioning: Alternating between movements:
- 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squat (65% of today's heaviest set) @85#
- 20-18-16-14-12-10-8-6-4-2 reps of: Box Jumps (24/20")
Time: 14:27
I got up to 105x3. My first few sets, I didn't realize it but my grip was too wide and I was really feeling it in my wrists. The last two sets I brought my grip in and it made a HUGE difference. I also tried my last lift wearing wrist wraps which also seemed to help. I think I could have gone higher with a narrower grip and wrist wraps - next time!
Conditioning: Alternating between movements:
- 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squat (65% of today's heaviest set) @85#
- 20-18-16-14-12-10-8-6-4-2 reps of: Box Jumps (24/20")
Time: 14:27
Wednesday, 04.25.12
Conditioning: For time:
- Run 800 meters
10 rounds of the couplet:
- 5 Handstand Push Ups
- 10 Pistols (5 each leg)
Then
- Run 800 meters
- Run 800 meters
10 rounds of the couplet:
- 5 Handstand Push Ups
- 10 Pistols (5 each leg)
Then
- Run 800 meters
I completed this in 26:13. I used 2 ab mats, and maybe should have used 3 at the end! My pistols were pole assisted - I can actually do some unassisted on my right side, but not on my left.
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