Strength: Overhead squat 3x5 @ 80% 1RM
It's been a very long time since I worked on overhead squats and my last recorded 1 RM was 95#. After I did my three sets of five, I felt like I could have gone heavier and I'm curious what my 1RM would be now.
Conditioning: As many rounds possible in 12:00:
- 20 Overhead Walking Lunges (45/25#)
- 10 Ring Dips
I partnered with Erica on this one and we lost count of our rounds. We guessed we completed 10 rounds together?
Thursday, February 2, 2012
Wednesday, February 1, 2012
Saturday, 01.28.12
Conditioning: "Running Angie"
- Run 400m
- 100 Pull Ups
- Run 400m
- 100 Push Ups
- Run 400m
- 100 Sit Ups
- Run 400m
- 100 Squats
- Run 400m
This was run as a partner WOD. There was an odd number of people in class at 9 am so I thought maybe I would get out of doing the workout but then Craig volunteered to be my partner. I was intimidated to be his partner, but jumped in nonetheless. Craig carried us through my two weakest events - pull-ups and push-ups! We just switched off as we were fatigued and then ran the runs together.
Time: 24:26
- Run 400m
- 100 Pull Ups
- Run 400m
- 100 Push Ups
- Run 400m
- 100 Sit Ups
- Run 400m
- 100 Squats
- Run 400m
This was run as a partner WOD. There was an odd number of people in class at 9 am so I thought maybe I would get out of doing the workout but then Craig volunteered to be my partner. I was intimidated to be his partner, but jumped in nonetheless. Craig carried us through my two weakest events - pull-ups and push-ups! We just switched off as we were fatigued and then ran the runs together.
Time: 24:26
Sunday, January 29, 2012
Friday, 01.27.12
Power Snatch
1-1-1-1-1
I was able to work up to 87# which I believe is PR for me. I had to go watch my son in his spelling bee so I didn't have time for the met con.
1-1-1-1-1
I was able to work up to 87# which I believe is PR for me. I had to go watch my son in his spelling bee so I didn't have time for the met con.
Thursday, 01.26.12
Strength: Bench Press 3-3-3-3-3
Got up to 85#
Conditioning: "Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups
8:10 RX
My previous PR was 8:36 and this time I was able to shave off almost 30 seconds. I really need to work on stringing more of my double-unders together.
Got up to 85#
Conditioning: "Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups
8:10 RX
My previous PR was 8:36 and this time I was able to shave off almost 30 seconds. I really need to work on stringing more of my double-unders together.
Friday, January 27, 2012
Wednesday, 01.25.12
Skill: Muscle Up technique practice
Conditioning: As Many Quality rounds/reps As Possible in 20:00:
- 2 Muscle Ups
- 4 Pistols (each leg)
- 8 Kettlebell Swings (Heaviest Possible)
Obviously I wasn't able to do the muscle ups but I tried doing them from my knees with my toes trailing on the ground. I still wasn't able to push up out of the dip without resetting my feet and jumping.
Pistols were assisted
KB swings I did at 53#
Conditioning: As Many Quality rounds/reps As Possible in 20:00:
- 2 Muscle Ups
- 4 Pistols (each leg)
- 8 Kettlebell Swings (Heaviest Possible)
Obviously I wasn't able to do the muscle ups but I tried doing them from my knees with my toes trailing on the ground. I still wasn't able to push up out of the dip without resetting my feet and jumping.
Pistols were assisted
KB swings I did at 53#
Tuesday, 01.24.12
Strength/ Skill: Pull Up Practice - Kipping, Butterfly, Strict, Rings, weighted. Accumulate 20-30 good reps.
Due to my hand tear in yesterday's workout, I was unable to do pull-ups very well so I didn't do much here.
Conditioning: Complete:
- Max. Handstand Push Ups in 5 minutes - Completed 19
- Max. Pull Ups in 4 minutes - Completed 20
- Max. Push Ups in 3 minutes - Completed 30
- Max. Supine Ring Pull Ups in 2 minutes - Completed 18
- Max. Dips in 1 minute - Completed 12
15:00 clock
To be honest, I did not care for this workout but it probably had something to do with not being able to use my hand very well which is reflected in my numbers. I didn't feel like I got anything out of it so I did another metcon:
I wanted to test out a workout I have planned for my CompoundLite class which is:
On the minute for 15 minutes:
3 Burpees
40 yard sprint
I started it out and felt like only 3 burpees was too easy, so I decided to try and add one burpee each minute. By the time I got up to 10 minutes I was dying (I was at 12 burpees). The rest of the sets I wasn't able to get my burpees and the run in within the minute.
Due to my hand tear in yesterday's workout, I was unable to do pull-ups very well so I didn't do much here.
Conditioning: Complete:
- Max. Handstand Push Ups in 5 minutes - Completed 19
- Max. Pull Ups in 4 minutes - Completed 20
- Max. Push Ups in 3 minutes - Completed 30
- Max. Supine Ring Pull Ups in 2 minutes - Completed 18
- Max. Dips in 1 minute - Completed 12
15:00 clock
To be honest, I did not care for this workout but it probably had something to do with not being able to use my hand very well which is reflected in my numbers. I didn't feel like I got anything out of it so I did another metcon:
I wanted to test out a workout I have planned for my CompoundLite class which is:
On the minute for 15 minutes:
3 Burpees
40 yard sprint
I started it out and felt like only 3 burpees was too easy, so I decided to try and add one burpee each minute. By the time I got up to 10 minutes I was dying (I was at 12 burpees). The rest of the sets I wasn't able to get my burpees and the run in within the minute.
Monday, 01.23.12
Strength: Front Squat 3-3-3-3-3
I got up to 140 on the 4th set and decided to stay there for the 5th set.
Conditioning: For Time:
- 12 Thruster (135/ 85#)
- 24 Toes to Bar
- 10 Thruster (135/ 85#)
- 20 Toes to Bar
- 8 Thruster (135/ 85#)
- 16 Toes to Bar
- 6 Thruster (135/ 85#)
- 12 Toes to Bar
- 4 Thruster (135/ 85#)
- 8 Toes to Bar
- 2 Thruster (135/ 85#)
- 4 Toes to Bar
Thrusters felt really heavy to begin with but as the workout went along and I got my form in check, I was able to string them together better.
Toes to bar are my nemesis. I quickly got to the point where I could only do one at a time and then I ripped my hand open when I was into my set of 12. I had my hand tapes but apparently I need two for T2B. I did notice after my hand rip, I was forced to do them with less rotation of my hands around the bar and used more of my back and shoulders. I was so frustrated that I didn't even check my time.
I got up to 140 on the 4th set and decided to stay there for the 5th set.
Conditioning: For Time:
- 12 Thruster (135/ 85#)
- 24 Toes to Bar
- 10 Thruster (135/ 85#)
- 20 Toes to Bar
- 8 Thruster (135/ 85#)
- 16 Toes to Bar
- 6 Thruster (135/ 85#)
- 12 Toes to Bar
- 4 Thruster (135/ 85#)
- 8 Toes to Bar
- 2 Thruster (135/ 85#)
- 4 Toes to Bar
Thrusters felt really heavy to begin with but as the workout went along and I got my form in check, I was able to string them together better.
Toes to bar are my nemesis. I quickly got to the point where I could only do one at a time and then I ripped my hand open when I was into my set of 12. I had my hand tapes but apparently I need two for T2B. I did notice after my hand rip, I was forced to do them with less rotation of my hands around the bar and used more of my back and shoulders. I was so frustrated that I didn't even check my time.
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