Monday, March 19, 2012
Thursday, 03.15.12
Shoulder Press 5-4-3-2-1, then max reps at 65% of 1RM for the day
SWOD: 55x5, 65x4, 70x3, 80x2, 81x1 (1 pound PR, lol!)
Max reps at 65# = 6
I skipped the met con because I am recovering from a soccer injury I received last night. I'm hoping to be 100% for the 150 wall balls I have to attempt on Saturday.
SWOD: 55x5, 65x4, 70x3, 80x2, 81x1 (1 pound PR, lol!)
Max reps at 65# = 6
I skipped the met con because I am recovering from a soccer injury I received last night. I'm hoping to be 100% for the 150 wall balls I have to attempt on Saturday.
Wednesday, 03.14.12
Skill: Turkish Get up- accumulate 20 reps each side, working up in weight
Conditioning: For time:
- 15 Pull Ups
- 25 Push Ups
- 50 Kettlebell Swings (53/ 35#)
- 100 Double Unders
- 50 Kettlebell Swings
- 25 Push Ups
- 15 Pull Ups
19:25, hand release, 53# KB
I went a little bit heavier than rx on the kettle bell weight! This was a good, challenging workout.
I was able to get some valuable pointers from Doug on improving my Turkish get-ups:
1. When you bend your knee and plant your foot on the ground, instead of keeping your legs parallel, open your hips and plant your foot slightly to the side. This gives you more room when you're sweeping your leg back.
2. When sweeping your leg back, keep your toe in contact with the ground the whole time, like a windshield wiper. That way your foot will be in position to push through your toe when standing up.
3. Keep your eyes on the weight the whole time until you stand up at the top. At that point you should look forward, with a neutral head.
4. At the top you should have an active shoulder - ear to shoulder
5. Continue to look forward until you are back down in your lunge. At that point simultaneously turn your head to look at the weight, and turn your elbow out, creating a straight line between your extended arm with the weight and the arm you plant back on the ground. Continue looking at the weight.
6. The arm you are planting on the way down should be placed slightly in front of you.
8. When beginning the lift, begin on your side, facing the weight. Lift the weight with both hands, turn onto your back, and place the weight in the beginning, or "rack" position.
Thanks Doug!
Conditioning: For time:
- 15 Pull Ups
- 25 Push Ups
- 50 Kettlebell Swings (53/ 35#)
- 100 Double Unders
- 50 Kettlebell Swings
- 25 Push Ups
- 15 Pull Ups
19:25, hand release, 53# KB
I went a little bit heavier than rx on the kettle bell weight! This was a good, challenging workout.
I was able to get some valuable pointers from Doug on improving my Turkish get-ups:
1. When you bend your knee and plant your foot on the ground, instead of keeping your legs parallel, open your hips and plant your foot slightly to the side. This gives you more room when you're sweeping your leg back.
2. When sweeping your leg back, keep your toe in contact with the ground the whole time, like a windshield wiper. That way your foot will be in position to push through your toe when standing up.
3. Keep your eyes on the weight the whole time until you stand up at the top. At that point you should look forward, with a neutral head.
4. At the top you should have an active shoulder - ear to shoulder
5. Continue to look forward until you are back down in your lunge. At that point simultaneously turn your head to look at the weight, and turn your elbow out, creating a straight line between your extended arm with the weight and the arm you plant back on the ground. Continue looking at the weight.
6. The arm you are planting on the way down should be placed slightly in front of you.
8. When beginning the lift, begin on your side, facing the weight. Lift the weight with both hands, turn onto your back, and place the weight in the beginning, or "rack" position.
Thanks Doug!
Tuesday, 03.13.12
Strength: Deadlift 3-3-3-3-3
125, 155, 175, 195, 205
Conditioning: "DT". Compare to 7.15.11
Five rounds for time of:
-12 Deadlifts (155/100)
-9 Hang Power Clean (155/100)
-6 Push Jerk (155/100)
15:31 rx PR (Last one 20:28)
This one was super HARD! There are few workouts I have done that I have been tempted to quit in the middle of. This one I was tempted at the beginning of.
This weight felt very heavy. The last 1RM hang power clean I could find was 95# on July 18, 2010. Granted, I think I've improved a little bit since then, it gives me an idea of what my 1RM hang power clean might be now, and it's probably not that much more than 100#.
Once I started fatiguing, I began dropping the weight after single push jerks, which was really inefficient. With some excellent coaching advice, I was able to break it down and string together more at a time before dropping the bar. This helped immensely and I'm sure that's why I was able to PR by almost 5 minutes!
125, 155, 175, 195, 205
Conditioning: "DT". Compare to 7.15.11
Five rounds for time of:
-12 Deadlifts (155/100)
-9 Hang Power Clean (155/100)
-6 Push Jerk (155/100)
15:31 rx PR (Last one 20:28)
This one was super HARD! There are few workouts I have done that I have been tempted to quit in the middle of. This one I was tempted at the beginning of.
This weight felt very heavy. The last 1RM hang power clean I could find was 95# on July 18, 2010. Granted, I think I've improved a little bit since then, it gives me an idea of what my 1RM hang power clean might be now, and it's probably not that much more than 100#.
Once I started fatiguing, I began dropping the weight after single push jerks, which was really inefficient. With some excellent coaching advice, I was able to break it down and string together more at a time before dropping the bar. This helped immensely and I'm sure that's why I was able to PR by almost 5 minutes!
Monday, 03.12.12
Strength: Overhead Squat 5-4-3-2-1
Up to 125x1
Conditioning: "Nancy". Compare to 12.05.11
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)
OHS unbroken
17:28 rx PR!
I was pretty happy about my time on this one! My last time was 18:31, so this was a 1:03 improvement. The key was to do the OHS unbroken. I know that last time I did this I had to drop the bar several times. Now I just need to work on being faster on the run.
Up to 125x1
Conditioning: "Nancy". Compare to 12.05.11
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)
OHS unbroken
17:28 rx PR!
I was pretty happy about my time on this one! My last time was 18:31, so this was a 1:03 improvement. The key was to do the OHS unbroken. I know that last time I did this I had to drop the bar several times. Now I just need to work on being faster on the run.
Saturday, 03.10.12
Conditioning: CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar
5 Rounds + 15 box jumps + 12 push press +1 Toes to Bar = 208
This was much more difficult than I had anticipated! Once I was into just the 2nd round I started to feel fatigued and the bar felt super heavy on the push presses. Toes to bar really slowed me down because at the end I was having to do just one at a time. Tough workout!
Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar
5 Rounds + 15 box jumps + 12 push press +1 Toes to Bar = 208
This was much more difficult than I had anticipated! Once I was into just the 2nd round I started to feel fatigued and the bar felt super heavy on the push presses. Toes to bar really slowed me down because at the end I was having to do just one at a time. Tough workout!
Subscribe to:
Posts (Atom)