Slacking.

Workout of the Day

(1) 5 rounds:
– 5 power cleans @ 205#
– 5 glute ham raises at 90#

(2) 5 rounds:
– 5 OHS @ 135#
– 10 DB snatches @ 70#

(3) 4 rounds:
– 20 calorie row
– 10 strict toes to bar

I’ve really been slacking on my blog posts. I apologize to the one or two followers who I’ve probably lost now…

Memorial Weekend

Workout of the Day

4 rounds:
– 6 hang snatch @ 45#
– 3 scotty bobs @ 25#
– 12 sit-ups
– 12 KB swings @ 35#

5 rounds:
– 4 OHS
– 8 pull-ups

6 rounds:
– 4 front squats
– 10 DB bench press

5 rounds:
– 15 military press
– 15 one arm DB row

I’m going home this weekend! Looking forward to spending time with family and friends. Maybe I’ll get a workout in at the old park by my house.

Jerk It.

In the morning…

– row 2000m
– row 1000m
– row 500m

In the evening…

clean and jerk 3×3 @ 175#, 3×3 @ 185#
snatch balance 4×2 @ 135#
front squat 4×5 @ 225#

It’s been a while since I rowed, and it definitely showed this morning. My pace was noticeably slower than usual. I was planning on running 3 miles this morning, but I chickened out and decided to row…

I felt awesome on the clean and jerks. I guess that’s what happens when you use lighter weight and decide to focus on technique. The snatch balance was terrible. I was supped to do 4×5, but I just couldn’t catch the bar. This probably explains why my snatch is stuck at 205#. The workout did end on a happy note. I felt very strong during the front squats, and feel that I can hit the 300# mark.

Partner WOD

September 29, 2012

Workout of the Day

In teams of 4:

Team A:

Clean ladder up to 295#

then 4 rounds of:
– 300m run
– 20 shoulder to overhead @ 50# DB
– 10 rope climbs
(only one partner can work at a time)

Team B:

Deadlift ladder up to 455#

then 4 rounds of:
– 300m row
– KB swings
– box jumps
(sorry I forgot the reps. I was in team A)

It was a fun Saturday at CrossFit Havoc. They hosted a partner WOD, and my team of 4 dressed up in spirit animal shirts. I was in team A and I was finally able to get a clean PR of 275#. I didn’t think I would ever get past 265#. Jojo was also able to hit a PR on the dealdlift with a pull of 425#. It definitely gives you an added bit of strength when 20 people are staring at you when you lift. The 4 round met con took some strategy. We realized the rope climbs would be the hardest, so my partner and I alternated all the rope climbs. We finished with a time of 12:03. In the end Team Spirit Animals took home the number 1 spot!

240# Split Jerk PR

Workout of the Day

(1)  8 x 3 behind the neck power jerk

(2)  2 rounds
– 75 double-unders
– 30 alternating KB swings @ 53#
– 15 toes to bar
– 700m row

(3)  work up to 1RPM split jerk

I’ve never done a behind the neck jerk, so that was a good learning experience. I went with a pretty light weight so that I could focus on technique. I finished the WOD in 11:02. The final 700m row was brutal. My legs were giving out so I was muscling it with my upper body. Luckily the 1RPM split jerk made up for it all. I did some drills to work on my foot placement and it definitely helped my technique. I felt more solid in the catch position. 240#! Let’s go!

Curls like a Girl

Workout of the Day

Strict Press
– warm-up, 3 x 70%, 3 x 80%, 3 (or more) x 90%

3 rounds
– row 500m
– max handstand push-ups

bent over KB reverse fly
– 4 x 8

DB incline curl
– 3 x 10

BB preacher curl
– 3 x 10

I’m going to keep it short. Strict press = 6 reps of 145# on last set. Row times were = 1:36, 1: 39, 1:40. HSPU rounds = 11, 10, 10.

BW = 179#

Workout of the Day

(1)  for time:
– row 2000m
–  50 one-legged squats, alternating
– 15 weighted strict pull-ups @ 35#KB

(2)  incline bench press 5, 5, 5, 5, 5
60 ball slams @  20#

The 1st workout was a variation on regional WOD #2. I had to change out the hang cleans  because my wrist was still tender from falling on the o-course. The workout started off rough because rowing 2km is never fun, but I was pleasantly surprised at how well I performed the one-legged squats. I had to do them on top of a 45# plate because I’m still not flexible enough to do them on the ground. I got some pressing movements done at the end because all I did yesterday and today was pulling motions. My last set of incline bench press was at 215#.

On a random side note, I weighed in at 179# today. I haven’t been under 180 in a long time and I’m not too happy about losing all this weight. I’m going to say it’s a combination of poor nutrition, lack of sleep, and all this damn hiking.

Double Day

WOD 1:

(1)  2 rounds
– 1 min of pro agility
– 1 min of jumping lunges
– 1 min of clapping push-ups
– 1 min of 100 yard sprints
– 1 min of plank

(2)  sprint 25-50-75-100 yard shuttle

WOD 2:

5 rounds
– 500m row
– 20 KB swings @ 53#
– 20 dips

Insanely busy week, so I couldn’t do anything on Tuesday and Wednesday. I tried making it up by doing 2 WODs today.

Part of Me

Workout of the Day

4 rounds
– 500m row
– 15 hand release push-ups
– 15 GHD sit-ups

Pretty easy WOD today. I didn’t push it too hard because of the upcoming event on Thursday. I just wanted to get a little sweat going and the 500m row definitely accomplished the task. I’m going to take a rest day tomorrow and do some yoga or foam rolling.

Workout of the Day

2 min warm-up on erg
15 GHD sit-ups
row 500m
15 GHD sit-ups
row 1000m
15 GHD sit-ups
2 min cool down on erg
15 GHD sit-ups

weighted dips 7, 7, 7, 7, 7, 7

run 1 mile

2 x max handstand walk

I haven’t been on the erg in a long time, and it definitely showed. My 500m was done in 1:34 and my 1000m was done in 3:31. It was slower than my PR, but I was still smoked from the max effort on the erg. I felt dizzy for some reason and it affected me throughout the rest of the workout. My last set of weighted dips was at 88#. I’ve always had strong triceps, so I knew I could handle the weight. I was dying on the mile run. I just felt like I had no energy and was feeling sluggish. I ended the day with some handstand walks. My 2 sets went around 15-20 yds.