February 9th, 2013

Workout of the Day

A. Three sets, not for time, of:

Bar Muscle-Up x 2-4 reps

L-Sit x 30-45 seconds

Rope Climb x 2-3 ascents

Double-Unders x 40-50 reps

B. Four rounds for time of:

225/155 lb Deadlift x 10 reps

Toes to Bar x 15 reps

Rest exactly 3 minutes, and then . . .

C. Three rounds of:

20 Alternating Pistols (10 each leg)

20 Ring Dips

Rest exactly 3 minutes, and then . . .

D. Two rounds for time of:

20 Pull-Ups

30 Push-Ups

A) Only went through two rounds due to time.

Bar Muscle-ups: 2-4 attempts each round.  Got my first bar muscle-up! Did 3 singles total between the two rounds.

L-sits: 20 seconds each round

Rope Climbs 2 each round

Double-unders: 42 the first round, 58 the second (10-14 rep PR)

B. 5:59

C. 12:59

D. 5:22

Conquered a goat, got a PR on another goat (double-unders), got beat down on ring-dips and pistols and then beat down on push-ups after ring dips (in a good way).  A pretty good way to start the weekend. Thanks CJ for the workout.

January 1st, 2013

Workout of the Day

A. Three sets, not for time, of:

15′ Rope Climb x 3 ascents

Strict Handstand Push-Ups x 6-18 reps

(one good set as long as it’s more than 6 reps – otherwise break as needed until 6 reps)

L-Sit x 30-45 seconds

B. Five sets of:

Halting Clean Deadlift + Hang Clean + Clean

Rest as needed

C. Every minute, on the minute, for 5 minutes:

275/185 lb Deadlift x 6 reps

Chest-to-Bar Pull-Ups x 12 reps

D. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Wall Ball Shots (30/20 lb)

10 Toes to Bar

A. 3-8-20

3-5/1-20

3-3/3-13/11

B. 165 lbs., 195, 205 (F), 205 (F on full clean), 205.

C. Did 12 C2Bs the first round and only 8 the other 4 rounds. Did not get all 8 C2Bs the 4th round. Finished up that round and waited until the next full minute before starting 5th round.

D. 8:16 with 20 lb. med ball

Main goal was to go unbroken. Only broke once during kettle bell swings (15/15) on the 3rd round. T2Bs felt really good

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.

October 3rd, 2012

Workout of the Day

A.  Three sets, not for time, of:

Muscle-Up x 3-6 reps

V-Ups x 15-20 reps

(perform as quickly as possible)

Rope Climb x 2 ascents

B.  Take 15 minutes to build to a heavy Jerk

C.  Complete as many rounds and reps as possible in 12 minutes of:

10 Handstand Push-Ups

15 Wall Ball Shots*

25 Kettlebell Swings (24/16 kg)

*Males, if you have a 30 lb ball, use it. Ladies, 20 lbs should suit you well. Note weight of ball used.

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .

For time:

60 Pull-Ups

For C, note your results as follows:

8 + 22 reps, 1:42

A. 3 single muscle-ups x 3 rounds

15 V-ups x 3 rounds

2 rope climbs x 3 rounds

B. 205#

C. 2 + 3 reps, 3:48

20# WB, no 30#er. But Christmas is coming :)

Still can’t string together muscle-ups, argh!

Shoulders felt tired & tight today and both the jerks and the HSPUs did not go well. HSPUs normally give me trouble anyway, but I just hit the wall after the first 10 reps. Struggled to get 1-2 reps at a time after that.

Unbroken on wall-balls & kettlebell swings

January 27th, 2012

Workout of the Day

A. Five sets for times of:

Snatch x 3 reps @ 80-85% of 1-RM

Chest-to-Bar Pull-Ups x 9 reps

Rest 2 minutes

B. Five sets for times of:

Clean andJerk x 3 reps @ 80-85% of 1-RM

15′ Rope Climb x 2 ascents

Rest 2 minutes

C. Five sets for times of:

Deadlift x 3 reps @ 80-85% of 1-RM

Pull-Ups x 9 reps

Rest 2 minutes

80% to 85%

Snatch, squat 180 (145 to 155)

Clean & Jerk 230 (185 – 195)

Deadlift 430 (345 – 365)

A. (145#s) 0:31, 0:28, 0:32, 0:29, 0:48

80% based on a full squat snatch 1RM. Snatches were all unbroken/no re-grip and caught in a full squat except for the very first rep on round 1 (power snatched without thinking). C2B pull-ups were unbroken through round 3. Broke up round 4 & 5 (grip). Round five was long because I rushed the first snatch and missed it.

B. (185#s) 0:35, 0:36, 0:43, 0:42, 0:38

80%. C&Js were fast singles. I was a little spastic on the rope today, and that cost me some time.

C. (345#s) 0:37, 0:23, 0:23, 0:24, 0:23

80%. All deadlifts & pull-ups were unbroken. A little slow on DLs during the first round. I did not use the bounce on the DLs/paused for a split second at the bottom. I was also a little intimidated about the weight after part B & C, maybe I needed to warm-up with it more, and a little overzealous during the 1st round of pull-ups.

Went with 80% of 1RM for A., B. & C because I wanted to focus on speedy, unbroken reps and have no excuse to let go/pause.

WOD:

Part 1:

Bear Complex:

- 15 minutes to work up to heaviest weight that can be used for 3 times through the Bear Complex (Power Clean, Front squat, Push Press, Back Squat, Push Press)

Part 2:

2 - man 'RJ' Hero WOD:

Broken up anyway between 2 people:

2.5 mile run

25 rope climbs

250 game style push-ups

Score: 185 # on Bear, 22:27 on team 'RJ'

September 13th, 2011

WOD:

Squat Cleans 1,1,1,1,1

225, 240, 250 (F), 250 PR!, 250 (F)

I had planned on hitting rack jerks and clean pull after the squat cleans, but I was pretty zapped after the Squat Cleans alone. I did play with both a little, but all my 'pop' was gone.

Only a 5# PR, but after no increase on my clean for so long I will definitely take it. Weight felt good/not crazy heavy, just did not reach full extension and bent arms on heavy reps (when the arm bends, the power ends) when going into 2nd pull. Will work Hang squat snatch and hang squat cleans at moderate weight, concentrating on form, next couple of weeks.

Skill practice:

3 rounds, not for time, of:

- 5 rope climbs

- 30 double-unders

This was 'practice' and not a timed WOD, so I took lots of rest and just concentrated on getting up the rope as fast as possible, locking in first foot lock on the rope and the getting double-unders as unbroken as possible. Rope climbs still a little rusty, but double-unders felt good.