Ok I am back. I haven't been posting in a while. But since Ken started a blog I might as well start mine back up. I have been keeping track of PRs and other related info on the right hand side of the blog. I am going to post the workouts from last week and then start fresh with yesterday's WOD.
Later!
Tuesday, October 2, 2012
Wednesday, July 18, 2012
July 17 Noon WOD Pullup PR!
Warmup
2 rounds
400m Row
High knee pull walk
1:00min jump rope
12 45# plate presses
WOD
7:00 - Chest to Bar - Pull Up Work/Practice
Max rep - Unbroken Pull ups - 15!!!! PR!
18:00 AMRAP
200 Meter Run w/KB (26#)
8 - Standing Presses (75#)
20- Ball Slams (20#)
8 - Split Jerks (105#)
4 complete rounds
2 rounds
400m Row
High knee pull walk
1:00min jump rope
12 45# plate presses
WOD
7:00 - Chest to Bar - Pull Up Work/Practice
Max rep - Unbroken Pull ups - 15!!!! PR!
18:00 AMRAP
200 Meter Run w/KB (26#)
8 - Standing Presses (75#)
20- Ball Slams (20#)
8 - Split Jerks (105#)
4 complete rounds
New pullup PR! After the 3 pullup I got into a pullup/kip groove and I was gone! I probably could have done 16 or 17 but my hands started to slip. I have come a long way since I started. From black band to 15 unassisted pullups!!!!!
July 16 Evening WOD
Warmup:
3 rounds
10 OHS (pvc)
10 pullups
10 pushups
WOD
8 Rounds - 2:00 to Complete each Round
15 - Back Squat (95#)
10- Dynamax Ball Sit Ups (20#)
then
Rest 30 Seconds
Times:
1:10
1:08
1:10
1:10
1:11
1:09
1:10
1:20 (115# BS)
Little tired after taking 5 days off. Managed to stay pretty consistent for my rounds. I decided to go up in weight on the last one.
3 rounds
10 OHS (pvc)
10 pullups
10 pushups
WOD
8 Rounds - 2:00 to Complete each Round
15 - Back Squat (95#)
10- Dynamax Ball Sit Ups (20#)
then
Rest 30 Seconds
Times:
1:10
1:08
1:10
1:10
1:11
1:09
1:10
1:20 (115# BS)
Little tired after taking 5 days off. Managed to stay pretty consistent for my rounds. I decided to go up in weight on the last one.
Monday, July 16, 2012
Wednesday, July 11, 2012
Evening Comp WOD Max Clean and Jerk
Warmup:
Tabita: squats
15x7
18x1
15 min 1 rep max Power Clean and Jerk
total: 195#
Failed at 206. Power cleaned 206 but I could not get it overhead!! I must try that again
WOD
3 RFT
400m run/row
50 situps
25 box jumps (tall box with 45# plate)
time: 21:02
Felt pretty good for the 2nd WOD of the day. Box jumps were slow. Did a row for the 2nd round instead of the run.
Taking a few days off. I will be back at it next Monday!
Tabita: squats
15x7
18x1
15 min 1 rep max Power Clean and Jerk
total: 195#
Failed at 206. Power cleaned 206 but I could not get it overhead!! I must try that again
WOD
3 RFT
400m run/row
50 situps
25 box jumps (tall box with 45# plate)
time: 21:02
Felt pretty good for the 2nd WOD of the day. Box jumps were slow. Did a row for the 2nd round instead of the run.
Taking a few days off. I will be back at it next Monday!
Tuesday, July 10, 2012
July 10 Lunch WOD
Warmup:
situp tabata: 81 total
14:00 (2) Stations of Practice - 7:00 per station
Rope Climb - 1 rope climb
Muscle Up - Kipping practice
20:00 AMRAP
15 - Double Unders
10 - Squats
5 - Ground to OH (115#)
Rounds: 9 plus JR
Still working on DU. I mixed in a few DU with regular jope rope. Mixed up my ground to overhead with clean and jerks, deadlift-clean and jerks and squat cleans. Felt great today. Going in for #2 tonight at 7:15.
situp tabata: 81 total
14:00 (2) Stations of Practice - 7:00 per station
Rope Climb - 1 rope climb
Muscle Up - Kipping practice
20:00 AMRAP
15 - Double Unders
10 - Squats
5 - Ground to OH (115#)
Rounds: 9 plus JR
Still working on DU. I mixed in a few DU with regular jope rope. Mixed up my ground to overhead with clean and jerks, deadlift-clean and jerks and squat cleans. Felt great today. Going in for #2 tonight at 7:15.
July 9 Thruster PR
Warm up:
mini Cindy
2 rounds:
3 pullups
5 squats
10 pushups
My WOD
12:00 - Establish 1RM Thruster
#175 (PR)
For Time
50 - Wallballs
25 - KB Swings
40 - Wallballs
20 - KB Swings
30 - Wallballs
15 - KB Swings
20 - Wallballs
10 - KB Swings
*Every 3:00 - Complete 10 HR Push ups*
Time: 11:01
20# Wallball
44# KB
It was nice to finally get a PR on Thrusters. Never gone for one before. The WB/KB WOD was great. REally pushed myself through and got a great time. I went heavy on the KB. I have been using the 36# but decided that July is the month to go heavy and not worry about how many rounds or time.
Festivus is coming fast!
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