Sunday, December 27, 2009
Thursday, December 24, 2009
Kelly revisited
since my wrist was hurting still I did some one arm snatch and a long wod.
one arm snatch up to 115# missed 125#, whateves
Kelly
5 rds
400m run
30 wall ball
30 box jump 24"
me: 28:36
last time 29:27
Jeez this seemed harder than I remember. It could be the 5k yesterday but i do not accept excuses.
one arm snatch up to 115# missed 125#, whateves
Kelly
5 rds
400m run
30 wall ball
30 box jump 24"
me: 28:36
last time 29:27
Jeez this seemed harder than I remember. It could be the 5k yesterday but i do not accept excuses.
Wednesday, December 23, 2009
my freakin wrist again!
somehow I hurt my wrist while cleaning the bathroom. so i ran a 5k instead of pouting. every time i think my wrist is getting back to 100% it pops back out
run 5k
me 26:15
I have never ran a timed 5k distance so it was a good starting point to build up from. i guess.
run 5k
me 26:15
I have never ran a timed 5k distance so it was a good starting point to build up from. i guess.
Tuesday, December 22, 2009
Joc and Kyle conspire to beat me.
snatch grip deadlift 3x3 185#
snatch high pull 5x1 185#
snatch balance 3x1 95#
wod
20-15-10....originally had a set of 5 at the end, more on this later.
OHS 95#
box jump 20"
me: 4:06
joc: 4:04
I thought we had another set of 5 to go and missed one of my last box jumps and took too long to reset and Joc beat me. I thought I had another round to catch her on then she starts saying shes done and apparently it was said that the round of 5 was dropped from the wod right before we started, I was so in the zone that i missed that change. f*ckers. :)
snatch high pull 5x1 185#
snatch balance 3x1 95#
wod
20-15-10....originally had a set of 5 at the end, more on this later.
OHS 95#
box jump 20"
me: 4:06
joc: 4:04
I thought we had another set of 5 to go and missed one of my last box jumps and took too long to reset and Joc beat me. I thought I had another round to catch her on then she starts saying shes done and apparently it was said that the round of 5 was dropped from the wod right before we started, I was so in the zone that i missed that change. f*ckers. :)
Saturday, December 19, 2009
a bit slugish
front squat
165x5
215x3
255x2
275x2
295x2
probably should have gotten to about 315x2 but i wasnt sure how much to do and ran outta time.
WOD
on the minute for 15
2 pcleans 205#
3 clap pushups
4 CTB pullups
50m run
got about 12 rounds total. my wrist was feeling compromised so I just wasnt really feeling it today.
165x5
215x3
255x2
275x2
295x2
probably should have gotten to about 315x2 but i wasnt sure how much to do and ran outta time.
WOD
on the minute for 15
2 pcleans 205#
3 clap pushups
4 CTB pullups
50m run
got about 12 rounds total. my wrist was feeling compromised so I just wasnt really feeling it today.
Friday, December 18, 2009
Wednesday, December 16, 2009
I'm almost as "strong" as Kyle
OHS has been hard for me since I hurt my wrist, well heck it has always been hard for me. It is amazing how much your shoulders can lose flexibility if you dont do OHS very much.
OHS
95x5
135x3
155x3
175x3
195x3
215x3
225x1
240x1PR by 5 pounds. plus that was 6 or more months ago with out doing OHS very much since then
265x missx2
then heavy helenish wod
3 rds
2min rest
2 rounds
1 min rest but Sam forgot so I got 2 mins rest this time as well
1 rd
each round consists of 200m run, 11 kb 88#, 6 ctb pull ups
3rds- 5:17 then 2 min rest
2rds start at 7:17- 10:47
1 rd start at 12:47- 14:28
so a fast heavy helen time would be around 10 mins?
OHS
95x5
135x3
155x3
175x3
195x3
215x3
225x1
240x1PR by 5 pounds. plus that was 6 or more months ago with out doing OHS very much since then
265x missx2
then heavy helenish wod
3 rds
2min rest
2 rounds
1 min rest but Sam forgot so I got 2 mins rest this time as well
1 rd
each round consists of 200m run, 11 kb 88#, 6 ctb pull ups
3rds- 5:17 then 2 min rest
2rds start at 7:17- 10:47
1 rd start at 12:47- 14:28
so a fast heavy helen time would be around 10 mins?
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