June 3rd, 2014

WOD

1. Work up to 1RM Front Squat

2. DE Upper – Push Jerk 12 x 2 at 50-60% + bands (red) with 1 minute rest between sets

3.  Work up to 1 RM weighted Pull-up

4. Rings Dips, kipping max reps x 3. Rest as needed between sets

5. 3 x 5 of Good mornings

1. 285 x 1

2. 105 x 12 x 2 (50% plus red bands)

3. 90 lbs.

4. 20, 14, 11

5. 3 x 5 x 145#s

March 17th, 2014

WOD

Warm up: row 2K

1. 3 x 20 reps Back Squat

2. 3 Rounds of:

 - 12 to 15 reps push jerks

 - max reps strict pull-ups

3. 3 rounds, not for time:

- GHRs 5-10 reps

- 4-5 pistols, each leg

1. 20, 20, 15/5 w/175 #s

2. 12, 12, 10 w/135

12, 10, 10 pull-ups

3. 7,6,6 w/red band

4 pistols each leg

Feb 23rd, 2014

WOD:

Warmup

500m row

1. Barbell Complex:

Work up to a heavy-ish weight for a:

High hang power clean + Push Jerk, Mid-hang power Clean + Push Jerk, Power Clean + Push Jerk

2. 7 Min AMRAP:

3 Clean and Jerk,

3 Chest to Bar Pull-ups,

6 Clean and Jerk,

6 Chest to Bar Pull-ups,

9 Clean and Jerk,

9 Chest to Bar Pull-ups…..

1. 135 (felt good here, so I stopped)

2. 56 reps (12 Clean and jerks + 8 C2Bs)

Jan. 26th, 2014

WOD

Warm up:

2k row

3x3 Sot's press (55#s)

1. Work up to 3RM Shoulder Press

2. AMRAP in 7 min:

3 Push jerks w/135#s

3 Toes to bar

6 Push jerks

6 Toes to bar...

Completed round of 12s + 6 jerks

66 reps?

September 27th, 2013

WOD

1.  Metcon

5RFT:

5 Jerks, 155/105

10 Box Jump Overs, 24/20

2.  Skills

OTM x 15

Minute 1 complete 1 muscle up

Minute 2 complete 2 muscle ups

Minute 3 complete 3 muscle ups

Once you fail restart the ladder at 1 muscle up and begin the climb again.

1. 6:31 – scaled Jerks to 115#s

2. Scaled to 2 ring rows and 2 strict ring dips per muscle up

Did rounds 1-4, failed 5^th, started over 6-8, failed on 10^th (5 again), started over 11-13^th, failed 14^th (4 reps), then completed round 15 (1 rep-2/2)

July 4th, 2013

Workout of the Day

1. EMOM x 10

- 1 Hang Power Clean

2. 21-15-9

155 lb. Hang Power Clean

155 lb. Push Jerk

1. 155, 165, 175, 185, 195, 205, 215 (F), 205, 185, 185 lbs.

2. 15:43

June 21st, 2013

Workout of the Day

1.  For time:

10.9.8.7.6.5.4.3.2.1 Jerks, 185/135

2-4-6-8-10-12-14-16-18-20 Pull ups

Round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups. 

2. Front squat 5 RM

1. 16:19

Scaled to 165 lbs./70% of my jerk 1 RM

Butter fly pull-ups for the most part

2. 205 lbs. x 5

I did not have my belt with me and my back was feeling a little tight from a strain last week, so I kept it light and stopped at 205 lbs.

May 19th, 2013

Workout of the Day:

A. 20 minutes:

Odd minute 10 x 115 push jerk

Even minute 200 meter row

A. Complete! Tough

May 5th, 2013

Workout of the Day

A. 3 x 5 Press, across

B. Odd Minutes - 10* Push Jerks w/115#s

Even Minutes - 20 Double-unders

A. 140#s

B. 20 minutes (10 rounds)

Started with 135, then dropped to 115.  Had to drop reps too.  Goal is get reps without putting down the bar (ideally, unbroken reps) and had to scale it to get them

Went 135x10, 135, 135x8, 115x10, 115, 115, 115x8, 115x8, 115x8, 115x8

April 16th, 2013

Workout of the day

A. Front Squat: Work up to a heavy set of 3 reps*

B. For time:

115 pound Shoulder press, 10 reps

115 pound Overhead squat, 15 reps

115 pound Push press, 20 reps

115 pound Front squat, 25 reps

115 pound Push jerk, 30 reps

115 pound Back squat, 35 reps

A. Back was feeling too tight even after several warm-up sets and with a belt.  Did 4 light sets of 5 with 225#s instead.

B. 15:46

Soooo slow.  Presses then OHS combo at the beginning ended me.  Put the bar down all over the place.

December 4th, 2012

Workout of the Day

A.  Three sets, not for time, of:

Rope Climbs x 2-3 ascents

Handstand Walk x 15-20 Meters

(or work on Handstand Hold)

L-Sit x 30-45 seconds

B.  Six sets of:

Push Press + Jerk

Rest 2-3 minutes

C.  Four sets for times:

Power Clean x 6 reps

Rest 60 seconds

Shoulder to Overhead x 8 reps

Rest 60 seconds

Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.

* Set 1 – 135/95 lbs

* Set 2 – 155/105 lbs

* Set 3 – 170/115 lbs

* Set 4 – 185/125 lbs

D. Three sets for times of:

10 Burpees

10 Handstand Push-Ups

10 Box Jumps (24″/20″)

Rest 60 seconds

A.  Rope Climbs 3x3, handstand Walk practice, L-Sits: 20,10,10 (just could not keep my feet up)

B.  165, 185, 195, 195, 205, 210

C. Power Cleans: 0:12, 0:15, 0:18, 0:27

STO: 0:17, 0:31, 0:40, 2:29!

The wheels fell off when I did my STOs @ 185#s.  Unbroken on the power cleans  and STO up until then (at least without dropping the bar on the STOs), but I went 3/1/1/1/1/1 with 185# STOs.

D. 2:40, 4:06, 7:05

HSPUs were just not there after all the jerks. Doubles the first round and part of the second. Singles the last round.

November 28th, 2012

Workout of the Day

A.  Back Squat

* Set 1 – 5 reps @ 70-75%

* Set 2 – 3 reps @ 80-85%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 2 reps @ 90%

Rest 3 minutes

B.  In no more than 5 attempts, build to a heavy Muscle Snatch

C.   Five sets of:

Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch

(from just above the knee)

Rest as needed

D.  Five sets of:

Power Clean + Push Jerk @ 75-85% of 1-RM C&J

Rest as needed

A. 275#x5-315x3-345x1-315x2x3

B. Worked up to 135 lbs.

C. 140-140(F)-140-145(F)-145 lbs.

D. 185-185-190-195-200 lbs.

Made an error and used my low bar back squat 1-RM for percentages vs. my high bar back squat 1-RM. Realized it after set #2, but went for the 3rd/1 rep set anyway.  Set a new HBBS 1-RM PR by 10#s.  Then I used that new 1-RM (345) as basis of the % for sets 4, 5 and 6.

Took a while to warm up on the snatches, but the clean & jerks felt okay.

November 6th, 2012

Workout of the Day

A. Three sets, not for time, of:

Handstand Walk x 10-15 Meters

Muscle-Ups x 3-6 reps

Kettlebell Snatch x 8-10 reps each arm

B. Six sets of:

Hang Clean + Power Clean + Jerk

(perform from high hang – keep chest vertical)

Rest 2 minutes

C. Three sets of:

Behind the Neck Jerk x 1 rep

Rest 60-90 seconds

Weighted Pull-Up x 2-3 reps

Rest 60-90 seconds

D. Complete as many rounds and reps as possible in 6 minutes of:

10 Ring Dips

10 Pull-Ups

A. Handstand Walk practice, Muscle-Ups:3 x3 singles, Kettlebell Snatch: 1 x 10 reps w/44 lbs.  2 x 10 w/53 lbs.

B. 155, 185, 185, 165, 175, 185

Had trouble getting under the bar/dropping on the jerks. Went down in weight to try to fix tech. Hang squat cleans and push jerks

C. Behind the Neck Jerk: 185, 195, 205 (f)

Same problem  as part B.

Weighted Pull-Up: 2 x 70# kb, 3x70#, 3x70#

D. Did our gym’s WOD, we are having an online competition with another gym on a once weekly basis.  For max reps:

2 min Games Style BJ 20”/16”

2 min Pull ups (chin over bar/no butterflys)

2 min DL 225/155 lbs.:

131 reps (50, jump up and step down - 47 kipping pull-ups - 34 deadlifts)

Deadlifts surprisingly hard.

November 3rd, 2012

Workout of the Day

A.  Three sets, not for time, of:

Unbroken Muscle-Ups x 3-6 reps

Unbroken Double-Unders x 30-40 reps

Unbroken Strict Handstand Push-Ups x Max reps

B.  For Max Reps:

2 Minutes of Shoulder to Overhead (205/140 lbs)

Rest 4 minutes

2 Minutes of Shoulder to Overhead (185/125 lbs)

Rest 4 minutes

2 Minutes of Shoulder to Overhead (155/105 lbs)

C.  3 Minutes of Rowing for Max Meters

Rest exactly 2 minutes, and then . . .

For time:

75 Pull-Ups (ladies – 60 pull-ups)

Row 1000 Meters

A. Muscles ups: 3 singles x 3

Double unders: 30 – 30 broken – 32

HSPUs: 3 – 3 – 4

HSPUs tougher than usual today. Shoulders and triceps felt weak

B. 205 x2, 185 x 9, 155 x 21 (10/5/3/3)

205 felt crazy heavy today. But as a result 155 felt light

10 reps without dropping bar is probably a PR

C. 912/7:58

Pull-ups and 1000m row were tough. Arms fried for 2nd row

October 30th, 2012

Workout of the Day

A.  Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents
(start climbs from a seated position)

B.  Six sets of:
Hang Clean + Push Press + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes

C.  Two sets for times of:
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Push Press (75/53 lbs)
Rest 5 minutes

A. Skipped due to time issues, just did 6 rope climbs

B. 135, 155, 165, 175, 185, 185(F)

C. 10:52, 10:46.....Horrible!  I was so bad on this.

August 1st, 2012

Workout of the Day

A.  Three sets, not for time, of:

Kettlebell Snatch x 8-10 reps

Skin the Cat x 4-6 reps

Strict Toes to Bar x 8-10 reps @ 3010

(try to control the descent – 3 seconds – from top to full hang)

B.  Five sets of:

Power/Push Jerk x 2-3 reps

(try to work between 65-85% of your 1-RM . . . as long as you can bring it down safely)

Rest 2 minutes between sets.

C.  Four sets for max reps of:

Against a 3-minute running clock, complete:

Row 500 Meters

Handstand Push-Ups x Max Reps

Rest 3 minutes

A. 3 rounds of:

10 x 53# KB snatch per arm

6 x Skin the cats

8 x Strict, tempo T2Bs (split in 5/3)

B. Power/Push Jerk

155 lbs., 165, 175, 185, 195 (all x 3)

C. 8,8,9,7

Scaled with 1 abmat

D. (make-up from yesterday)

Three sets, not for time, of:

Glute-Ham Raise x 6reps @ 20X1 (split up 4/2)

20 x GHD sit-ups

December 24th, 2010

WOD:

'DT'

5 rounds for time:

155 lb. Deadlift, 12 reps

155 lb. Hang Power Clean, 9 reps

155 lb. Push jerk, 6 reps.

11:47

HUGE PR!!!

Last time I did this WOD I scaled it down to 135 lbs. and still was in the 16 - 17 minute range.

November 7, 2010

I got back tonite from CF Taranis Winter Challenge 2010 in Victorisa. I did not do as well as I thought I would. I ended up 44th out 64 men. since one of the WODs did not play to a single strength that I have I did as good as should have. It was all I could I do to keep moving through the third WOD. That WOD will forever after be the most brutal WOD I have every done (until the next one that is that bad, of course).

I think that there were only 2 older guys in my age range (38 & 41) who competed in the individuals. Ian Chapman and John Langford, who finished around 33rd and 14th respectively. Totally awesome athletes by the way, and super nice guys. So considering that everyone else was under 30 and on the sunny side of 25, I did pretty well (just not as well as Ian & John L.).

4 WODs were programmed as follows ( I will update later with results as I can remember/they are posted on CF Taranis' website).

WOD #1:
Within a 10 minute time limit, perform a max set of pull-ups (ends when hands leave the bar) and then in the remaining time establish a 1 RM squat clean

33 pull-ups
240 # for 1RM Squat clean


WOD #2:
3 rounds for time with a 5 minute cap:
15 walls balls (20 # ball)
10 burpees

3:53


WOD #3: (worst WOD of my life)20 minute AMRAP
- 20 backwards skips
- 20 air squats
- 20 double-unders
- 200 meter run

6 rounds. + backwards skips, squats & double-unders


WOD#4
5 rounds for time of:
-9 deadlifts w/135#s
-6 power cleans w/135#s
-3 Squat cleans and overhead anyway w/135#s

7:27 ? (not sure)


Came down with severe cramps in my quads in the long intermission between WOD # 3 & 4. I will write more on that later if I get the chance. It was awful. I came close to not being able to even walk out on the floor to compete in the last WOD and taking a short trip to the local hospital. Luckily for me I got some good advice about getting rid of the cramps from my coach Jeff Vale, tried a few things (gatorade, 'revive' vitatmin water, 5 salt packets, 4 bananas) and just barely rallied in time to walk out in time for my heat.

Then, I won my heat. Great ending to a great day.

It was a great weekend and a lot of fun. As my coach and friend Jeff Vale told me I would, I learned a lot about myself, competing and so much else this weekend. I would do it all over again and will do it again next year.