c and J
185 yes
215 yes
235 yes
255 yes butt ugly... i ssem to not be willing to drop under the weight as it gets heavier.
partner wod
6rds
person A
12 kb 2pood
12 pull ups
AMAP Burpees me:13/11/13
person B
400m run
me and Selene: 11:21
Tuesday, March 30, 2010
Sunday, March 28, 2010
The Sectionals Day 2
wod c
6 min to find 1RM squat clean and jerk
230 yes
250 yes
260 miss
260 miss
260 yes
did a power clean, front squat, and push press. damn if i had better technique i would rock.
wod d started right after 6 mins of wod c
25 burpees
100yd walking lunge
5 rds
15 push press 40#db
100 yd farmer carry
25 burpees
500m row
450m run
me: 21:48
I ended up with 92nd place, which im pretty happy with.
So, now I need to figure out my new goals and what I am training for. Do I focus on olifts, cf football, bench press, hmmmm....
6 min to find 1RM squat clean and jerk
230 yes
250 yes
260 miss
260 miss
260 yes
did a power clean, front squat, and push press. damn if i had better technique i would rock.
wod d started right after 6 mins of wod c
25 burpees
100yd walking lunge
5 rds
15 push press 40#db
100 yd farmer carry
25 burpees
500m row
450m run
me: 21:48
I ended up with 92nd place, which im pretty happy with.
So, now I need to figure out my new goals and what I am training for. Do I focus on olifts, cf football, bench press, hmmmm....
Saturday, March 27, 2010
The Sectionals Day 1
wod a
in 6 min.
run 800m
OHS 115# max reps
I scored 31 but did several more. Got called back on a lot even tho they felt open at the top.
wod b
10 min amrap
7 thruster 115#
12 kb swing
7 c2b pull ups
4 rounds 6 thrusters
doing these to some awkward standards is always slower and harder. All in all im fairly satisfied with my performance today.
in 6 min.
run 800m
OHS 115# max reps
I scored 31 but did several more. Got called back on a lot even tho they felt open at the top.
wod b
10 min amrap
7 thruster 115#
12 kb swing
7 c2b pull ups
4 rounds 6 thrusters
doing these to some awkward standards is always slower and harder. All in all im fairly satisfied with my performance today.
Tuesday, March 23, 2010
trap a little tweaky
row 2k easy pace
me:8:17 easy enough?
3rds
200m run
21 pushups
21 box jumps 20"
me: 5:58
since my trap was a little tweaked after the dub unders i didnt want to do KB swings so subbed a run. :)
me:8:17 easy enough?
3rds
200m run
21 pushups
21 box jumps 20"
me: 5:58
since my trap was a little tweaked after the dub unders i didnt want to do KB swings so subbed a run. :)
maybe i need to go to greece to work on my double unders?
10 rds
7 Burpee Box Jumps 20"
2 Muscle Ups
me: 14:16
then finish with
5 bottom position oh squat holds for max time w/ 115 lbs
:15, :30, :40, :23. :38
10-20-30-35-30-20-10 unbroken dub unders
yes, yes, yes, 14,14,28,29, yes, 25,28,yes, yes, yes
7 Burpee Box Jumps 20"
2 Muscle Ups
me: 14:16
then finish with
5 bottom position oh squat holds for max time w/ 115 lbs
:15, :30, :40, :23. :38
10-20-30-35-30-20-10 unbroken dub unders
yes, yes, yes, 14,14,28,29, yes, 25,28,yes, yes, yes
Saturday, March 20, 2010
NorCal sectionals version 1.0
6 min amrap
800m run
OH squat 115#
me: 35 reps
rest 50 mins
10 min amrap
7 thruster 115#
12 kb swing 53#
7 c2b pullups
me: 6 rounds plus 1 thruster
800m run
OH squat 115#
me: 35 reps
rest 50 mins
10 min amrap
7 thruster 115#
12 kb swing 53#
7 c2b pullups
me: 6 rounds plus 1 thruster
Thursday, March 18, 2010
half karen? why not Karen then rest 10 mins then Karen? :)
For time:
Row 2k (7:17)
Deadlift 275 for 30 reps
me: 10:01
rest 15 minutes then:
For time:
75 wall ball
me: 3:25
I'm liking the 2 on 1 off schedule.
Row 2k (7:17)
Deadlift 275 for 30 reps
me: 10:01
rest 15 minutes then:
For time:
75 wall ball
me: 3:25
I'm liking the 2 on 1 off schedule.
Wednesday, March 17, 2010
Sam says it would be at least 17 rds of full nate
10 mins AMRAP
2 muscle up
4 handstand pushup
8 kb swing 2 pood
me: 8 rds non full extention at the bottom but considering my best full nate with 20 mins is 10 rds with non full ext on those muscle ups, i smashed it. Sam claims it would have been at least 17 rds. I agree.
rest 20 mins
5x400m run 2 min rest
1:23
1:23
1:25
1:26
1:26
the goal was sub 1:40 so i smashed that as well. Sams trying to set up Sat to do the Norcal qualifiers with the LG boys, FYI Kyle.
2 muscle up
4 handstand pushup
8 kb swing 2 pood
me: 8 rds non full extention at the bottom but considering my best full nate with 20 mins is 10 rds with non full ext on those muscle ups, i smashed it. Sam claims it would have been at least 17 rds. I agree.
rest 20 mins
5x400m run 2 min rest
1:23
1:23
1:25
1:26
1:26
the goal was sub 1:40 so i smashed that as well. Sams trying to set up Sat to do the Norcal qualifiers with the LG boys, FYI Kyle.
Monday, March 15, 2010
dub days :)
5 rds
10 HPC 135#
15 push ups
me 3:28 whoa ive done this wod twice the first time was 5:45 about a year ago, then in May I did it in 7:00... so i guess thats some serious progress. :)
rest 20 mins
then
21-18-15-12-9-6-3
cal row
thruster 75#
me: 12:43
10 HPC 135#
15 push ups
me 3:28 whoa ive done this wod twice the first time was 5:45 about a year ago, then in May I did it in 7:00... so i guess thats some serious progress. :)
rest 20 mins
then
21-18-15-12-9-6-3
cal row
thruster 75#
me: 12:43
Sunday, March 14, 2010
just how heavy is that sand bag?
60-40-20 dub under
30-20-10 pull ups
me: 5:35
rest 15 mins
5 power snatch 135#
100m sandbag run
4 psnatch
100m sandbag
3 ps
100m
2ps
100m
1ps
100m
me: 5:46
30-20-10 pull ups
me: 5:35
rest 15 mins
5 power snatch 135#
100m sandbag run
4 psnatch
100m sandbag
3 ps
100m
2ps
100m
1ps
100m
me: 5:46
Friday, March 12, 2010
double 21-15-9 wod
21-15-9
BW Bench
2 Pd KB Swing (unbroken)
(no rest in between)
21-15-9
Burpee
Toes to Bar
me: 13:28
just couldnt find a rhythm on the toes2bar. gotta practice those, i did stay moving on the burpees tho.
BW Bench
2 Pd KB Swing (unbroken)
(no rest in between)
21-15-9
Burpee
Toes to Bar
me: 13:28
just couldnt find a rhythm on the toes2bar. gotta practice those, i did stay moving on the burpees tho.
Wednesday, March 10, 2010
muscle up PR!
max reps muscle ups: 8
wrist felt good but started to lose the false grip on 6 so by 8 I just couldnt get my kip on. Next time Sam your spot is mine.
then,
1000m row (3:45)
10 rds
5 pull ups
10 push ups
15 box jump 20"
400m run
me: 15:28
the box jumps were hard to cycle fast, but a metcon of the first order.
wrist felt good but started to lose the false grip on 6 so by 8 I just couldnt get my kip on. Next time Sam your spot is mine.
then,
1000m row (3:45)
10 rds
5 pull ups
10 push ups
15 box jump 20"
400m run
me: 15:28
the box jumps were hard to cycle fast, but a metcon of the first order.
im still alive :)
after some days off and then the firebreather wods im back into crossfitting myself.
midwestern sectional day one wod 1 and 2
20 thrusters
20 sdhp
20 push jerk
20 oh squat
20 front squat
4 burpees every minute
me: 8:48
then wait 45 mins
AMRAP 5 mins
155# clean and jerk
me: 32 reps
I would have gotten about 45th place... out of 200 peeps at the sectional. so since i took a week off my wrist really feels like i have gotten over the hump of recovery. I did 21 muscle ups no problem with it, 32 cleans and jerks no problem. very happy about that.
midwestern sectional day one wod 1 and 2
20 thrusters
20 sdhp
20 push jerk
20 oh squat
20 front squat
4 burpees every minute
me: 8:48
then wait 45 mins
AMRAP 5 mins
155# clean and jerk
me: 32 reps
I would have gotten about 45th place... out of 200 peeps at the sectional. so since i took a week off my wrist really feels like i have gotten over the hump of recovery. I did 21 muscle ups no problem with it, 32 cleans and jerks no problem. very happy about that.
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